Summertime is a great time for kids (and adults!) to get outside and enjoy the weather. Summertime is also a time of inconsistent schedules, and, on top of that, lots of celebrating with food. Barbecues, pool parties, beach visits, picnics, and camping trips bring challenges to keeping up healthy eating habits.
Luckily, summertime also brings an abundance of fresh fruits and vegetables to our local farmers’ markets. With a little planning, eating well and healthfully this summer can be a reality.
Visit local farmers’ markets
Make it a family event! Finicky eaters often are more willing to try something or eat something if they pick it out themselves.
On top of that, the farmers’ market carries healthy food choices and fewer packaged and processed items, which can often catch the eye of a young shopper at the grocery store.
Fill your plates with fruits and vegetables
The abundance of fresh and ripe produce available during the summer makes eating fruits and vegetables so much easier.
Try filling plates at dinner half-full with fruits and vegetables first, then smaller portions of proteins and grains.
Healthy cooking ideas:
• Try grilling skewers of your favorite vegetables for a colorful side dish.
• Craving something sweet? Cut a ripe peach in half and remove the pit, brush with oil, and grill cut-side down for a few minutes. Remove from the grill and fill with sorbet or frozen yogurt for a quick and easy dessert.
• Use fresh herbs like basil, mint, cilantro, or tarragon instead of salt to add flavor to foods.
• Lighten up any recipe by substituting olive oil, yogurt, or lemon or lime juice for creamy sauces and dressings. For example, swap out the mayonnaise in potato salad with olive oil, lemon juice, and chives, or use yogurt and tarragon instead of mayonnaise in your next chicken salad.
Jenny Gensterblum is the executive chef at the Léman Manhattan Preparatory School.
Roasted asparagus with lemon chive vinaigrette
Serves 4
INGREDIENTS:
1 lb asparagus, rinsed and trimmed of woody ends
1/2 tbsp olive oil
Salt and pepper to taste
For the vinaigrette:
Zest of one lemon
1 tbsp fresh lemon juice
1 tbsp minced chives
1/2 tsp Dijon mustard
Pinch red pepper flakes (optional)
2 tbsp olive oil
Salt and pepper to taste
DIRECTIONS: Preheat the grill or the oven to 400°F. On a plate, drizzle 1/2 tablespoon olive oil over asparagus and toss to coat. Season with salt and pepper. If grilling, cook asparagus for 2-3 minutes total, turning over once. Remove from grill to serving platter. If using the oven, spread asparagus in a single layer on a sheet tray. Roast until tender, about 10 minutes. Place on serving platter.
To make the vinaigrette, whisk together zest, lemon juice, chives, Dijon mustard, and red pepper flakes. While whisking, slowly drizzle in 2 tablespoons of olive oil. Season to taste with salt and pepper. Drizzle asparagus with vinaigrette and serve.
Roasted potato salad with sherry shallot dressing
Serves 4
INGREDIENTS:
1 lb fingerling or other small potato, cut into quarters lengthwise
1 tbsp olive oil
1 tbsp minced garlic
Salt and pepper to taste
For the Dressing:
1 tbsp sherry vinegar
1 tbsp minced shallot
1 tbsp Dijon mustard
1 tbsp olive oil
Salt and pepper to taste
1 tbsp chopped fresh chives
DIRECTIONS: Preheat the oven to 400°F. Combine potatoes, 1 tablespoon olive oil, minced garlic, salt, and pepper in a bowl. Toss to coat. Spread potatoes on a sheet pan in a single layer. Roast for 15 minutes, turn potatoes, and roast for an additional 10-15 minutes until browned and tender. Cool slightly.
In a small bowl, whisk together vinegar, shallot, and mustard. Continue whisking and drizzle in 1 tablespoon olive oil. Season with salt and pepper. While the potatoes are still warm, toss to coat with dressing. Garnish with chives and serve warm or room temperature.
