Five tips for a healthy summer diet

Vegetables and Fruits Arrangement
Grill your produce!
Credit: Metro file photo

Simple, fresh and delicious – that’s summertime eating at its best. Less time in the kitchen means more time to enjoy the bright, delicious flavors of just-picked berries, peaches, greens and other vegetables.

“It makes sense to eat lighter in the summer,” says chef William Tillinghast, culinary academic director at The Art Institute of Philadelphia. “Hot weather slows down the digestion, and heavy foods are harder to digest.”

Tillinghast got together with chef Jeffrey Floyd, culinary academic director at The Art Institute of Virginia Beach, a branch of The Art Institute of Atlanta, to offer these five tips for enjoying summer’s gastronomic delights.

Buy local and seasonal – or grow it yourself
Summer brings locally grown specialties – berries of all types, melons, lettuce, tomatoes, peppers, cucumbers, sweet onions and more. Visit farmers markets and ask what’s in season. Consider joining a CSA (Community Supported Agriculture) program to explore eating seasonally. And nothing tastes better than tomatoes from your own garden.

Process produce as little as possible
The fresher the produce, the less preparation needed. “The longer the time between preparation and consumption, the more flavor is lost,” says Tillinghast. Try cutting up peaches and a honeydew melon, add fresh blueberries and a squeeze of lemon or lime. Serve immediately for an instant refreshing dessert.

Cook veggies quickly by stir frying. Cut vegetables small. Cook briefly with olive oil in a wok or large saute pan over medium-high heat (or put the wok on your grill). Add a little coarse salt and freshly ground pepper – it’s the perfect side dish for a simple roast chicken, grilled steak or swordfish.

Keep flavors simple
Allow the flavor of fresh summer produce to shine. Floyd loves this summer salad, adapted from “American Regional Cuisine,” by The Art Institutes system of schools. Cut zucchini into matchstick strips. Combine with wedges of ripe tomato, finely sliced fresh basil and thin slices of sweet or green onion. Add a splash of red wine vinegar and olive oil. Season with salt and pepper and serve on a bed of lettuce, spinach or other greens. Add feta or bleu cheese crumbles if you like.

Use that grill
Grill eggplant, zucchini, onions and peppers. Brush with olive or walnut oil if you like. Put veggies directly on the grill, use a griddle or wrap in a single layer in foil. Grilled peach halves and pineapple rings are also delicious.

Soup is for summer, too
“Cold soups like gazpacho, vichyssoise, avocado and cucumber, or various fruits, are refreshing,” says Tillinghast. For a delicious cold soup, peel and chop pears and apricots (or hull and cut up strawberries). Add a sprinkling of sugar and perhaps a little cinnamon or cardamom. Mash lightly with a fork and add sour cream or yogurt, half-and-half or milk – even champagne.

For more information about The Art Institutes schools, visit www.artinstitutes.edu.


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