To Your Health
July, 2009 (Vol. 03, Issue 07) |
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Taste the Summer Nights
One of the best parts of summer is sitting outside with friends and enjoying a leisurely dinner while the sun goes down.
Although not every night can be a party, it is still possible to make the most of dinner by creating balanced meals with vegetarian protein, whole grains and vegetables.
The best way to make any dinner festive is to experiment with seasonal vegetables. Community Supported Agriculture (CSA) programs offer the perfect opportunity to try what's local and in season. CSAs provide a means for the public to purchase food from local farms by participating as a member in their local program. There are more than 2,200 CSA programs in the United States. For more information on a CSA near you, visit www.localharvest.org/csa.
Great complements to seasonal vegetables are exotic whole grains and fish. Start with brown rice or quinoa (pronounced keen-wa), which are easy to prepare in a rice cooker and can be flavored with carrots, broccoli, spinach and sunflower seeds. Also try adding Tamari or Bragg; these are great soy-sauce alternatives for seasoning your vegetable dishes. Another dinner favorite is turkey sausage and fresh tomato quarters prepared on the grill and placed on a bed of mixed greens, dressed with olive oil and red wine vinegar.
Nutritional Analysis Per Serving
Calories 283 • Total Fat 9g • Cholesterol 0mg • Protein 8g • Sodium 140mg • Carbohydrate 46g • Calcium 203mg • Potassium 134mg • Fiber 9g • Saturated Fat 1g • Monounsaturated Fat 5g
If you're dining on your own and don't feel like preparing a feast, try pairing convenience foods with natural foods, such as microwaveable rice with steamed veggies and grilled chicken. Or dress up a canned soup with fresh broccoli and tofu cubes.
Most importantly, when it comes to dinner, try to make it smaller than lunch. While fresh produce and nutrient-packed foods are important to consume, it's also important to be mindful of how much you consume at each meal. Dinner is meant to complete your day, but does not need to provide the same number of calories as breakfast or lunch, when you are typically more active and have increased caloric demands.
After you learn how to prepare a dish or two, take some time to experiment in the kitchen and come up with your own favorite summer meals. It will make this wonderful season more memorable for you, your family and friends.
Keegan Sheridan, ND, is a naturopathic physician and the natural food and lifestyle expert for the Kashi Company (www.kashi.com).
