Fresh fruit and vegetables keep us fuelled and hydrated

Jump into your lawn chair and embrace the summer season. For me, that means, kicking back and enjoying the scent sensation of purple petunias and evening stocks that are now blooming in my staycation space while also loving the outdoor social gatherings such as campfires filled with laughter, chatter and good summer food and drink.

Off of a grill or cooked over an open fire, something as simple as a hot dog roasted on a stick, twirled in ketchup and mustard and followed by a sticky Smore for dessert can complete my summer food bucket list.

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Summer also means warm weather and is the ideal time to enjoy all of the fresh juicy fruits and vegetables to keep us fuelled and hydrated.

Keeping cool

1. Staying hydrated can be a challenge as the temperatures rise. As much as we attempt to drink enough water, I will admit that plain old water is not too exciting and I do not drink nearly enough.

1. Overcome this hurdle by eating your water rather than only drinking it. There are so many delicious foods that comprise large amounts of water to keep us hydrated.

1. Here is a compilation of my favourites.

Watermelon

1. Watermelon is more than 90 per cent water, with the added benefit of vitamin C and lycopene in the red colour.

Watermelon swirl

1. This is my new summer go-to drink. When it is warm I crave it, and when the large watermelon you buy is getting a bit soft, simply freeze in cubes for later use. It amazes me that something so simple can be so satisfying.

• 1 small sweet watermelon, usually weighs about six pounds, will make approximately 5 c. /1.250 L

1. Slice the watermelon in half. Using a big spoon, scoop chunks of watermelon into the blender. Discard the rind. I do like to take out the seeds.

1. Blend the watermelon until it is a smooth juice. Add lime juice if you are looking for extra flavour, and blend for a few seconds. Serve in glasses over ice.

1. Watermelon juice will keep in the refrigerator, covered, for up to four days. The juice will separate over time and will need a stir.

1. If desired, add a sprinkle of sugar or a few pieces of fruit such as fresh strawberry to sweeten a melon that has a mild flavour and taste. Maybe a shot of vodka or white rum would take this drink to the next level.

1. Frozen chunks of watermelon can be used.

1. Source: www.cookieandkate.com

Strawberries

1. Strawberries are about 90 per cent water, and are also good for our skin because they are known for their wrinkle-fighting properties, containing minerals and antioxidants such as vitamins C and B3, which offer protection.

1. They are so good fresh off the vine or sliced with vanilla ice cream, and can be the star in a side salad.

Strawberry greens salad

1. This recipe is sweet and refreshing.

• 8 c. lettuce or spinach (or a combination of both), torn 2 L

• 3 c. fresh sliced strawberries 750 mL

• sprinkle of nuts or seeds if desired

1. Dressing:

• 1/2 c. oil 125 mL

• 1/4 c. vinegar 60 mL

• 2 tbsp. sesame seeds 30 mL

• 1 tbsp. poppy seeds 15 mL

• 1/4 c. sugar 60 mL

• 2 tbsp. honey 30 mL

• 1/4 c. fresh orange juice 60 mL

1. Combine the greens and strawberries in a large bowl. Mix well. Combine dressing ingredients, pour over top just before serving and toss.

1. Add some left-over or grilled/roasted meat of your choice. In a pinch, use a juicy store-bought rotisserie chicken as accompaniment.

Other seasonal berries

1. Fresh in-season berries such as blueberries or saskatoon are bursting with juicy freshness and fibre, and I love to eat them by the handful.

1. As fun as that is, it is decadent to bake these little gems into desserts or sweet treats.

Saskatoon berry kuchen

1. This is a little dessert square or tea time treat.

• 1 1/2 c. all-purpose flour 375 mL

• 3/4 c. sugar 175 mL

• 2 tsp. baking powder 10 mL

• 1 1/2 tsp. grated lemon zest 7 mL

• 1/2 tsp. ground nutmeg 2 mL

• 1/4 tsp. salt 1 mL

• 2/3 c. milk (not low fat) 160 mL

• 1/4 c. butter, melted 60 mL

• 1 large egg, room temperature, beaten 1

• 1 tsp. vanilla extract 5 mL

• 2 c. fresh or frozen saskatoon berries 500 mL

1. Topping:

• 3/4 c. sugar 175 mL

• 1/2 c. all-purpose flour 125 mL

• 1/4 c. butter, melted 60 mL

1. Preheat the oven to 350 F (180 C).

1. In a bowl, combine the first six ingredients. Add the milk, butter, egg and vanilla. Beat for two minutes or until well blended.

1. Pour into a greased 13 by nine inch (22×33 cm) baking dish. Sprinkle with saskatoon berries. In a bowl, combine the sugar, flour and butter. Toss with a fork until crumbly; sprinkle over blueberries. Bake for 40 minutes or until lightly browned. Serve as a square or add a dollop of whipped or ice cream to the top and serve as a dessert.

1. Makes six to eight servings.

1. Note: this recipe is adapted from one that used blueberries, which can be used instead of saskatoons.

Cucumbers

1. Cucumbers are 95 per cent water. Cool slices of this vegetable are so refreshing and easy to transport for quick snacking on the go. To jazz things up, incorporate them into a light marinated dish.

Dilly cucumber salad

1. This is such a great side that is so simple to prepare.

• 1 c. mayonnaise 250 mL

• 1 to 2 tbsp. sugar (start with 1 tbsp. and add more if you want more sweetness) 15 to 30 mL

• 1 tbsp. vinegar 15 mL

• 1/4 tsp. salt 1 mL

• 4 c. sliced cucumbers 1 L

• 1/2 c. chopped onion 125 mL

• fresh cut dill greens with no stems

1. In a large bowl, combine mayonnaise, sugar, vinegar and salt. Add cucumbers, onion and cut dill; toss to coat. Cover and refrigerate for two hours.

1. Makes six to eight servings.

Celery

1. Celery is also a good source of water and offers a good crunch on a hot summer day. I am guilty of smearing this veggie with cheese whiz. Try it in a creamy salad.

Creamy broccoli pasta salad

• 2 c. uncooked shell pasta 500 mL

• 3/4 c. mayonnaise 175 mL

• 1/4 c. sour cream or plain Greek yogurt 60 mL

• 3 tbsp. vinegar or white wine vinegar 45 mL

• 2 tsp. sugar 10 mL

• 1/4 tsp. salt 1 mL

• 1/8 tsp. pepper .5 mL

• 1/2 c. finely chopped celery 125 mL

• 2 c. small fresh broccoli florets 500 mL

• 1/4 c. chopped red onion 60 mL

• 1/2 c. cubed cheese of your choice (I like cheddar), optional 125 mL

1. Prepare pasta according to the package directions, drain and rinse with cold water. Do not skip the rinsing because it will produce the right consistency. Cool completely.

1. In a small mixing bowl, combine the mayonnaise, sour cream or yogurt, vinegar, sugar, salt and pepper. In a large mixing bowl, combine the macaroni, celery, broccoli, onion and cheese. Add the dressing and toss gently to coat.

1. Refrigerate until serving. Makes six servings.

Eggs

1. Did you know that eggs are 75 to 80 per cent water? When transformed into a tasty devilled or pickled egg side, you quickly have a great protein snack or lunch option.

Devilled eggs

1. These eggs disappear so quickly, even the kids will like them.

• 12 eggs 12

• 1/2 c. mayonnaise or more, to taste 125 mL

• small squirt of mustard

• 1/4 tsp paprika 1 mL

• paprika, for garnish

1. In a saucepan, gently place cold eggs in single layer. Pour cold water over them so there is approximately one inch (2.5 cm) over top. Cover and bring water to boil over high heat. Once bubbling across the entire surface of the water, remove the saucepan from the heat and let the eggs stand in the water for about 18 minutes. Drain water and immediately run cold water over eggs until cool.

1. Once cooled, peel the eggs and slice down the middle and then carefully remove the yolk to a mixing bowl. Add mayonnaise, a small squirt of mustard and paprika to the yolks. With a fork, mash the mixture together until well combined.

1. Gently spoon the yolk mixture into the egg white halves. Sprinkle additional paprika over devilled eggs to garnish.

1. Serve immediately or cover and store in refrigerator. Serve within two days.

Simple pickled eggs

1. I remember these being a snack on the beach when I was a child. I am sure that a grain or two of sand may have gone down with the egg.

1. Hard boil eggs as per usual. Once cooled, peel and place them in a large jar or container. Mix a solution of equal parts water and vinegar, enough to fill the container, and pour over the eggs. Place in the refrigerator for at least 12 hours. Once ready, enjoy the zing.

Be sun safe

1. As we enjoy the warm summer sun, apply sunscreen each time you go outside, and reach for sun blocks with zinc oxide or titanium dioxide that bounce light off the skin. Newer formulations do not leave us all cakey and white. Do take the time to read the ingredient listing.

Save our water environments

1. Scientists estimate that 4,000 to 6,000 tons of sun screen slithers off human skin and into oceans and lakes, harming coral reefs and all underwater and shoreline life. Humans can help by reaching for a physical sun block rather than a chemical screen. Good choices will read “coral friendly” or “safe” on the label. Check before you purchase or check your labels at home.

1. Remember the pain of a wind burn or sunburn? We often try to manage this ailment by rushing to a pharmacy to purchase an aftersun/burn cream. Often these creams burn more than the initial pain.

1. For skin care, always read the labels and try to avoid the following:

1. • Sulfates, which will irritate and dry you out more.

1. • Parabens, which are preservatives that will mess with your hormones.

1. • Parfum/fragrance, which are synthetic ingredients that make you smell good but add toxins to your system and alcohols. Healthy recommendations are a pure aloe vera gel to sooth summer skin or best of all, taking juice from a real aloe plant.

Get cool glasses

1. The sun’s rays can damage our skin, but we often forget about how the sun can damage our eyes. Scientists believe that protecting the eyes will help to prevent some of the ailments that can damage our sight such as cataracts.

1. As with other consumer products, look at labels to ensure that 99 to 100 per cent of both UVA and UVB radiation are blocked.

1. And if glare is an issue for you, for example being on or near reflective water, perhaps polarized lens are a good option.

1. To further help your eyes, make sure to use blue light protective lenses while using any of your screens.

It’s OK to be shady

1. This summer, plan your outdoor activities around the power of the sun. Try to go outdoors in early morning or late afternoon when the sun is lower. Midday is when the sun is most damaging.

1. And if you must be outside, be shady. Find refuge under a large tree, umbrella or pergola.

1. Each healthy tree can reduce airborne dust particles by as much as 7,000 particles per litre of air, which means a healthy tree is a free standing air conditioner and purifier.

1. As well, just one large tree can lift up to 100 gallons of water out of the ground and discharge it into the air in one day, thus helping to keep our air hydrated.

1. Source: www.treecanada.ca and www.earthday.ca.

Fresh fruit and vegetables keep us fuelled and hydrated