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When
it's hot outside, eat something cold
July 10, 2008
Suzanne Havala Hobbs
Like
a summertime dip in the pool, few things refresh like a cold
meal.
That’s fortunate, because the cold foods that go down
so well in the summer are also perfectly suited to supporting
your health and weight control goals.
Chief among cold foods are fresh summer fruits and vegetables,
including melons, tomatoes, lettuce, cucumbers, carrots, bell
peppers, summer squash, peas and beans, radishes, fresh herbs
and many others. High in fiber and water content, these foods
are filling, hydrating and low in calories.
Capitalize on the season and find ways to build your diet
around these foods for the next few months.
It isn’t hard to do. Among the good ways to work them
in:
* Cold soups. Blend fresh, uncooked tomatoes, onions, cucumbers,
bell peppers, celery, olive oil, parsley, chives, minced garlic,
red wine vinegar and lemon juice in a food processor to make
gazpacho, a traditional Spanish soup. The flavor improves
if the soup is chilled overnight before serving. Simple recipes
are available if you search online. Melon soup is also easy
to make using fresh cantaloupe or honeydew melon, nonfat plain
yogurt and a few teaspoons of honey whirled together in a
blender.
* Mixed salads. Your imagination is the only limit to the
number of appealing combinations you can try using fresh salad
greens and chopped summer vegetables and fruits. Mix salad
greens with chunks of fresh fruit, or try a “chopped
salad” consisting of lettuce and several summer vegetables,
all chopped finely and tossed with oil and vinegar.
* Simple sandwiches. My favorite is a BLT made with lettuce,
a thick slice of tomato, a thin slice of lowfat cheese, soy
mayonnaise and soy-based “fakin” bacon, available
in many supermarkets and natural foods stores. Serve it on
toasted whole wheat bread. A pita pocket filled with hummus
and grated, fresh carrots or Middle Eastern tabouli is also
delicious.
* Pasta mixtures. Toss cooked, whole wheat bow tie or rotini
noodles with chopped, fresh tomatoes, fresh basil, chopped
walnuts and grated, part-skim mozzarella cheese. Or make pasta
salad using whole wheat pasta, chopped summer vegetables and
vinaigrette dressing, tossed together and chilled. Add toasted
pine nuts or slivered almonds for some crunch.
* Finger foods and snacks. Keep a ready tray of washed, peeled
and sliced summer vegetables – red, green and yellow
bell peppers, cucumbers, carrots, broccoli florets –
to serve with salad dressing dips as a snack while you’re
fixing dinner or to serve with a glass of wine when friends
drop by.
Remember to keep it simple. Summer is a great time to dial
down the formality of meals. Make more one-dish meals: a big
bowl of soup or salad with a piece of good bread, two or three
types of salad served together on a plate, or a one-dish pasta
meal garnished with a few black olives or a thin slice of
melon and a sprig of mint from your garden.
If there’s a drawback to fresh summer produce, it’s
the preparation time involved. The barrier is more perceived
than real, though. It doesn’t take long to rinse, peel
and chop enough vegetables for a simple summer meal. It may
help if you do the work in batches, storing extra peeled or
chopped fruits and veggies in airtight containers in the refrigerator.
Here’s your goal: Keep on hand at least two different
fresh vegetable salads and at least three different types
of whole fruits – cantaloupe, watermelon and pineapple,
for example – all summer long. Pair these with whole
grain breads and cereals, but plan for fresh produce to be
the foundation of your meals while it’s in season.
When it’s hot outside, think cold.
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