Fresh and Delicious Healthy Summer Recipes

Corn sometimes gets a bad rap because of its high carbohydrate content and the belief that it’s nutritionally lacking. But this beloved summer vegetable supplies loads of good nutrition under its husk so it can definitely be considered a healthy summer food.  Corn is a good source of fiber, vitamin C, folate, magnesium and potassium. It also contains lutein and zeaxanthin, nutrients that are linked to eye health. Because corn has more carbohydrates than many other vegetables, however, people monitoring their carbohydrate intake for blood sugar control or weight management should watch portion sizes. Stick to one small ear or around ½ cup of kernels per serving.

Tasty Tips:

• Grill corn on the cob to intensify its naturally sweet flavor.
• To retain moisture without the need for butter, keep the husk on when grilling or wrap in foil.
• Season with a salt-free seasoning blend or a variety of spices if you’re watching your sodium.

This colorful side dish can be a considered a healthy summer food if it’s made with the right ingredients. Vegetables and pasta made from whole grains, beans or lentils contain fiber, vitamins and antioxidants. Combined with a bit of “good” fat from olive oil, you’ll reap health benefits while also being pleasantly satisfied. The more colorful your salad the better, since different colored veggies provide different nutritional benefits.

Tasty Tips:

• Choose a whole-grain, bean or lentil pasta. These pastas come in fun shapes to please even the pickiest of eaters.
• Toss in a variety of colorful veggies such as tomatoes, zucchini, yellow squash, bell peppers, cucumbers and red onion.
• Top with a homemade vinaigrette rather than a mayo-based dressing. Mix one-part vinegar or citrus juice to three-parts olive oil. Season with garlic, shallots, fresh or dried herbs, Dijon mustard or honey.

A glass of iced tea on a hot summer day is refreshing, but did you know this drink might also do your body good? Tea is a source of powerful antioxidants, called polyphenols. These support immune health and help protect you from chronic diseases like heart disease and diabetes. No matter what type of tea you prefer (black, green, etc.), there will be more antioxidants in it if the tea is freshly brewed, so skip the pre-mixed and bottled teas. You’ll also be able to control how much sweetener it contains.

Tasty Tips:

• Sweeten sparingly with natural sweeteners like cane sugar, raw honey or agave nectar. Aim for about 1 teaspoon of sweetener or less per cup of tea.
• Boost sweetness and flavor by adding berries, watermelon cubes, citrus slices, mint or basil leaves.
• Avoid artificial sweeteners.