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.



News
Entertainment
Sports
Lifestyle
National

Bloomberg: Going green will grant you longer life…

Former NYC mayor Michael Bloomberg tells Metro that cities are where fighting global warming can make a difference, and increase people’s lifespan.

International

Ban Ki Moon: "Climate change is an issue…

My message to you is: make your voice heard and your actions count. Change is in the air. Solutions exist. The race is on. It’s time to lead.

Local

Earth Day New York food toolkits to help…

Hundreds of classrooms across New York City already have indoor container gardens that allow students to grow food right where they learn. But Earth Day…

Local

NYPD announces street closures for United Nations General…

The United Nations representatives are in town, and multiple city streets will be closed to traffic through Saturday, Sept. 26. The NYPD is urging those…

Television

10 Facts you won’t learn about Frankie Grande…

Frankie Grande is the worst and/or the best. Whether or not you're a fan, you'll want to know these facts about the polarizing player from "Big Brother 16."

Movies

Antoine Fuqua can kill someone with just a…

It's amazing what you can get done with the right tools. In designing the climactic battle in "the Equalizer," in which Denzel Washington's retired special…

Movies

Guess Ben Kingsley's worst filmmaking experience

Here's a fun game: Sir Ben Kingsley has made a lot of films since "Gandhi" in 1982, but at least one of them was a…

Books

Does Lena Dunham have any secrets left?

Get a sneak peek at her new book to determine if it’s worth the read.

NFL

3 things that went wrong in Jets loss…

The Jets have very little room for error with a far-from-explosive offense.

NFL

Eli Manning finally feeling good in West Coast…

The Giants have very little time before their next game, but they still took a moment to relish the team’s biggest offensive outburst since Week 1 of 2013.

College

College football top 25 poll: Oregon, Alabama close…

College football top 25 poll: Oregon, Alabama close in on FSU

NFL

Jay Cutler takes Marc Trestman's coaching to heart

While Jay Cutler turned to an autobiography on the man who would be his head coach, Trestman had personal experience with the player.

Wellbeing

Exercising leads to more drinking — and we…

  We’re rewarding ourselves with more than dessert on days we exercise, according to a new study. On days when people exercise more, typically Thursday…

Wellbeing

5 gadgets to protect you from sharks, concussions,…

The medical industry is inundated with devices looking after all aspects of your wellbeing, from monitoring your sleep patterns to warding off shark attacks. We…

Wellbeing

Narcissism and the ugly side of vanity

I have a friend who constantly talks about herself and rarely asks any questions about my life. She is constantly preening, obsessed with her body,…

Wellbeing

Lacking new ideas, Apple Watch disappoints health experts

Technology pundits were quick to predict the demise of most fitness wristbands and smartwatches when the Apple Watch was announced. But health care professionals and…