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
International

Hurricane Odile batters Mexico's Baja resorts, sparks looting

Hurricane Odile injured dozens of people, forced the evacuation of thousands and smashed shops open to looters in the popular tourist area of Baja, Mexico.

National

Apple iPhone 6 pre-orders hit record 4 million…

By Lehar Maan(Reuters) - Apple Inc said many customers will need to wait until next month for their new iPhones after a record 4 million…

National

LAPD investigates complaint from detained 'Django' actress

The LAPD is investigating after "Django Unchained" actress Daniele Watts accused police of violating her rights when they detained her.

Local

Number of New York City smokers increase, topping…

For the first time since 2007, there are  more than one million smokers in New York City, according to the New York City Department of…

Movies

Newsflash: Corey Stoll is still not a man

In director Shaun Levy's "This Is Where I Leave You," Corey Stoll stars as the oldest of four adult children (the others are played by…

Movies

If you don't like Simon Pegg's new film,…

Simon Pegg goes all out in "Hector and the Search for Happiness" as the titular psychiatrist stymied by modern life who embarks on a globetrotting…

Arts

Art in Chelsea: Don't miss these 3 galleries

We selected three sure bets for seeing cool art in the galleries of Chelsea.

Music

Robin Thicke blurs lines further with new 'Blurred…

"The reality is," said Robin Thicke about "Blurred Lines" in a court deposition, "Pharrell had the beat and he wrote almost every single part of the song."

NFL

Tom Coughlin says Giants 'beat themselves' against Cardinals

Head coach Tom Coughlin, who had a day to cool off and reflect, still sounded like he had a gnawing feeling in his gut.

NFL

Marty Mornhinweg accepts blame for Jets timeout fiasco

Jets fans looking for a scapegoat for Sunday’s timeout fiasco found a willing party on Monday: Marty Mornhinweg.

NFL

3 things we learned in Jets loss to…

The wheels came off for the Jets, who gave up 21 unanswered points after a brilliant first 20 minutes in a 31-24 loss at the Packers.

NFL

Victor Cruz catches case of the drops in…

The Giants dropped a tough, 25-14, decision to the undermanned Cardinals Sunday in their home opener. And drop was the operative word of the day,…

Travel

World's most hipster cities: Top 5

Travel blogger Adam Groffman tells us his picks for the Top 5 most hipster cities in the world.

Education

The top 5 regrets recent high school grads…

College application season can seem like a blur for many students - as test prep, campus visits and filling out a seemingly endless stream of…

Parenting

Tech execs tend to limit their kids' screen…

You probably got your iPad before Bill Gates's kids did.

Wellbeing

Wellbeing: Daybreaker returns, Ray Rice jersey trade, Sweet…

  Now that Ray Rice is no longer with the Baltimore Ravens — or any other NFL team — after video footage surfaced showing him…