Summer abundance makes healthy eating especially easy

Part of the summertime experience should involve healthy eating, which is easy at this time of year because there is an abundance of seasonal fresh fruit and vegetables available.

Consuming these foods keep us hydrated and satisfied as the flavour, nutrients and fibre help our bodies operate in top form.

The following recipes help us to consume our water through great food.

Sweet, juicy watermelon is delicious served fresh in slices but is also a refreshing drink ingredient.

2 c. lemonade (see

recipe below) 500 mL

3 c. seedless

watermelon 750 mL

1 c. crushed ice 250 mL

Put all of the ingredients into a blender. Mix until smooth and pour into glasses and serve. Makes four servings.

Source: Simple and Delicious Magazine.

Try a homemade lemonade recipe for the above recipe or drink alone on a hot afternoon.

1 3/4 c. white sugar 425 mL

1 c. water 250 mL

9 medium lemons, or more as needed

7 c. ice-cold water 1.75 L

ice, as needed

Combine the sugar and water in a small saucepan. Stir to dissolve sugar while mixture comes to a boil. Once bubbling gently, remove from heat and set aside to slightly cool.

Meanwhile, roll lemons around on counter to soften. Cut in half lengthwise and squeeze into a liquid measuring cup. Add pulp to the juice, but discard seeds. Continue juicing until you have 1 1/2 cups, or 375 mL fresh juice and pulp.

Pour the ice-cold water into a pitcher. Stir in lemon juice and pulp, then add the cooled sugar mixture (simple syrup) to taste. Add ice. Garnish with lemon slices and fresh berries if desired.

Variations:

You can also add a bit of club soda or sparkling water to the lemonade to make a fizzy drink. Simply pour a glass of lemonade three-quarters full and top off with the sparkle of your choice. Who does not like bubbles?

You can use this recipe to make limeade by substituting limes for the lemons. Limes are smaller than lemons, so you have to use more limes to make the same amount of fresh juice.

Most fruits such as berries, grapes and melons are more than 90 percent water and are little nutrient powerhouse bites. Delicious fresh, but also a great accompaniment to a smooth dip.

3.5 oz. instant vanilla pudding (4 serving size) 102 g

3/4 c. orange juice 175 mL

4 c. whipped topping such as cool whip 1 L fresh fruit

In a mixing bowl, combine the pudding and juice until well combined. Gently fold in the whipped topping until smooth. Enjoy with fresh fruit of your choice. This dip is best when made ahead of time.

Fresh vegetables and dip are the perfect pairing and a summertime staple.

1 c. sour cream 250 mL

1 c. mayonnaise 250 mL

1 tbsp. chopped onion 15 mL

1 tbsp. minced fresh

parsley 15 mL

1 tbsp. fresh dill weed 15 mL

1/2 tsp. seasoned salt 2 mL

dash pepper

In a mixing bowl, combine the ingredients. Stir until well combined. Cover and refrigerate for one hour or until chilled. Serve with vegetables.

Makes two cups, or 500 mL.

One of my favourite ways to eat fresh celery is with Cheese Whiz slathered on. Plain and fresh is of course the healthiest option but sometimes something new is required. I had to share this salad with you because it is such an interesting way to incorporate celery into a menu. Did you know that yogurt is about 85 percent water and a source of protein? I call this hydration team building.

8 stalks celery, sliced thin

1/4 c. each raisins or craisins, walnuts, and minced red onion 60 mL

3 tbsp. plain Greek

yogurt 45 mL

2 tbsp. mayonnaise 30 mL

1 tbsp. apple cider

vinegar 15 mL

or 1 tsp. white vinegar 5 mL

1/2 tsp. pepper 2 mL

1/4 tsp. salt 1 mL

Place all of the ingredients into a large mixing bowl. Stir until well combined.

Serves four.

Source:  www.theendlessmeal.com.

Lettuce and greens are also abundant in water and can be prepared ahead of time, stored and brought out to use just before serving.

To increase your consumption of greens, cover the bottom of your dinner plate with greens and start loading. Add sliced steak or cooked chicken breast, veggies, berries and a drizzle of dressing and your meal is complete.

I also love to pulse things up with chickpeas or cold cooked lentils sprinkled over top. These combinations can be nutritious, artistic and convenient when you want a meal thrown together in a hurry but with do not want to compromise gourmet flare.

Maybe a salad plate just does not appeal to you. Why not try a meal in a sandwich or pita? By preparing a meal this way you can lose the utensils.

4 chicken breasts (cut thick ones in half lengthwise)

4 white or whole wheat pitas

crumbled feta cheese

tzatziki sauce, store bought or see recipe at the bottom of the recipe

green-leaf lettuce

1/2 c. olive oil 125 mL

juice of 1 lemon

1 tsp. salt 5 mL

1/4 tsp. cracked black

pepper 1 mL

1/2 tsp. crushed red pepper flakes 2 mL

1 tbsp. minced garlic 15 mL

1/2 tsp. garlic powder 2 mL

1 tbsp. Herbs de Provence — or Italian seasoning (substitute 1 tsp./5 mL of each dried parsley, oregano and thyme if you do not have the blends) 15 mL

1/2 cucumber, sliced or chopped

1/2 c. cherry tomatoes,

halved 125 mL

1/4 red onion, thinly sliced

1 tbsp. freshly squeezed

lemon juice 15 mL

salt and pepper, to taste

pinch fresh dill, optional

Stir all marinade ingredients together. Add chicken to the marinade, toss to coat, cover tightly, and chill for at least 30 minutes, or up to two hours for more flavour.

While chicken is marinating, stir together all ingredients for the cucumber salad. Set aside.

Use tongs to transfer marinated chicken to a preheated cooking surface (grill or skillet) and cook for five to six minutes on each side over medium heat until cooked through.

Arrange the pitas on a plate or clean surface. Assemble the pitas by filling pita bread with lettuce, chicken, cucumber salad, feta cheese, and tzatziki sauce.

Fold the pita over like a sandwich or roll it up.

1/2 English cucumber peeled and finely grated, squeeze out excess liquid

1 c. plain Greek yogurt,

not low-fat 250 mL

3 tsp. minced garlic 15 mL

1 tbsp. finely chopped

fresh baby dill 15 mL

1 tbsp. fresh-squeezed

lemon juice 15 mL

1 tsp. salt or to taste 5 mL

1/2 tsp. black pepper or

to taste 2 mL

3 tbsp. olive oil 45 mL

In a mixing bowl, stir together the Greek yogurt, grated cucumber, garlic, lemon juice, olive oil, dill, salt, and pepper.

Cover and chill until ready to serve. Makes four servings.

Source:  www.cremedellacrumb.

Source:  Hydration of Food information was shared by www.eatingwell.com.