We’ve been through a long, hard year and a half. Time to celebrate responsibility with some delicious summer fare and refreshing libations. When planning your summer celebrations, here are my top six tips on how to eat mindfully and not feel like you are missing out. I’ve also included three easy and delicious recipes which highlight the glory that is summer produce.
1. Start your day with protein and healthy fat and throw in some veggies, if you can.
Protein takes longer for your body to digest than simple carbohydrates. This means that your body will be fueled and sustained for longer periods of time, preventing a post breakfast crash. Protein and healthy fat such as avocado, nuts, and nut butters also keep your blood sugar under control, keeping you from feeling hangry and lethargic. Some ideas of a protein forward start included scrambled eggs with spinach and avocado, full fat yogurt with fruit, smoked salmon, sautéed kale, and sliced avocado, or a smoothie with spinach, yogurt, fruit, seeds, and coconut water.
2. Listen to your body
Actually, listen to your body. Watching my toddler eat has been the number one example of mindful eating. Babies and toddlers eat when they are hungry and stop when they are full. Somewhere along the way we’ve all gotten a little messed up with listening to our stomachs. Most individuals, at some point in their lives, experience the need to restrict and limit which typically leads to overeating, guilt, or deprivation. Pace yourself when you are eating, chew slowly, take sips of water between bites, and be in tune with how hungry you are. Are you eating because you are bored or do you just want to put food in your mouth because it tastes so darn good? Well, those habits typically lead to feeling stuffed and uncomfortable. The key takeaways for mindful eating are to be aware of your hunger and fullness levels. Don’t allow yourself to get to a ravenous state by waiting too long to eat and don’t eat in excess and push yourself to an uncomfortable fullness, which typically leads to feeling “bad” about food. On a hungry/satiated scale of 1 being starving and 10 being stuffed to capacity, you ideally want to start eating around a 3/4 and stop eating around a 6/7. Reaching either side of the spectrum can perpetuate yo-yo eating habits.
3. Snack smartly
Avoid the hangries and snack or have a meal every two to three hours. A balanced and satiating snack includes fiber, protein, and fat. This can be a hard-boiled egg with salt, brown rice crackers with nut butter, half an avocado with everything bagel spice, vegetables and hummus, or a handful of nuts.
4. Never use the term cheat day again and don’t feel deprived
It’s summer and, although many people are focused on looking “good” in a bathing suit, the priority should be how you feel on the inside. Eating mindfully means avoiding guilt and negative associations with specific foods. It is important to try not to categorize food as good vs bad, i.e., cherry pie - bad, kale salad- good, but to enjoy food in a mindful way. This also means not considering a meal, dessert, or party as a “cheat day” or “cheat meal”. Placing specific foods or celebrations into a “naughty” category means that you will then have a “nice” category, and so goes the back and forth of categorizing foods and creating negative associations with foods which lead to guilt.
5. Focus On The Produce
Summer is the perfect opportunity to enjoy the bounty of nature. Try to make vegetables the priority of your plate. Summer produce includes lettuces, asparagus, leafy greens, broccoli, strawberries, melon, and squash, to name a few. Fruits and vegetables are anti-inflammatory foods which help combat inflammation in the body and contain antioxidants and polyphenols, which protect the body from damaging free radicals. Fruits and vegetables are also excellent sources of fiber, which aid in digestion and keep you feeling full and satiated. Pair your produce with protein from vegetable or animal sources, a little healthy fat from olive oil, avocado, nuts or seeds, and you have a nourishing mindful meal.
6. Drink in moderation and choose wisely
If you are having a liquid libation, select your spirit mindfully and make sure it is something you can savor and appreciate. Also, do not over do it. Liquid Light Rosé and Sauvignon Blanc are both delicious and crisp options for your summer table. Liquid Light wines have no sugar added, are low in calories, and pair nicely with a summertime menu. My favorite thing about them is that they taste great and are high quality wines, so I can really enjoy them as opposed to just “drinking wine”. Whether you are poolside or in the park, here are some simple summer recipes that pair seamlessly with Liquid Light Wines.
Here are three easy and delicious summer recipes that I will be cooking up all season long.
Summer Panzanella Salad
Serves 6 - 8
5 tablespoons olive oil, divided
6 cups cubed baguette, or boule
3 pints cherry tomatoes
2 Persian cucumbers, sliced
2 bell peppers, seeded and diced
4 roasted red bell peppers
6 jarred artichoke hearts, marinated in water or oil quartered
¼ cup sliced pitted black olives
1 ball salted mozzarella, cubed
½ cup basil leaves, torn
Dressing
1 small shallot, minced
1 teaspoon Dijon mustard
¼ cup white wine vinegar
¼ cup olive oil
½ tsp salt
¼ tsp freshly ground black pepper
Heat oven to 325F. Toss cherry tomatoes with 2 tablespoons olive oil and ½ teaspoon salt. Roast for 30-45 minutes, tossing every 10 minutes. If your tomatoes are in season and sweet, you can skip this step and use them raw.
Warm a cast iron skillet with 3 tablespoons olive oil. Toss in the bread, flipping occasionally, and toast for 10 minutes, keeping an eye on it to avoid burning.
While the bread toasts, whisk together all the ingredients for the dressing.
In a large bowl, add the cucumbers, roasted and raw bell peppers, tomatoes, bread, olives, and mozzarella. Pour in the dressing and fold together gently. Garnish with lots of basil. Feel free to let the bread soak up all the flavors for 30 minutes. ENJOY
Red Pesto Pasta Salad with Zucchini
Serves 6-8
8 oz your favorite pasta
2 medium zucchini, sliced into coins
2 tablespoons + ¼ cup olive oil, divided
Salt
½ cup sundried tomatoes, coarsely chopped
1 roasted red bell pepper, coarsely chopped
2 tablespoons roasted salted pumpkin seeds
1 tablespoon lemon juice
2 garlic cloves, peeled and roughly chopped
1 cup basil
1 cup parm, grated
Preheat oven to 375F. Toss the zucchini coins with 2 tablespoons olive oil and a pinch of salt. Roast zucchini on a sheet tray for 10-15 minutes, flipping halfway. Cook until golden. Set aside.
Cook the pasta al dente per the package instructions. Prior to draining, reserve 1 cup pasta water.
To make the pesto, combine the sundried tomatoes, roasted red peppers, pumpkin seeds, garlic, lemon juice, basil, parm, and ¼ teaspoon salt in a food processor. With the motor running, add ¼ cup oil and blend until smooth. Add more oil, if needed. Taste and adjust salt and acid. In a large bowl, whisk pesto together with ½ cup pasta water to help emulsify. Fold in warm pasta, top with zucchini and extra parm.
Creamy Corn and Avocado Salad with Pickled Onions and Feta
Serves 4
1 tablespoon olive oil
6 cups corn kernels
Salt and pepper
1 red onion, thinly sliced
1 cup red wine vinegar
1/4 cup sour cream
2 tablespoons lime juice
¼ cup cilantro
1 tablespoon white wine vinegar
½ cup feta, crumbled
1 avocado, cubed
4 radishes, thinly sliced
2 tablespoons toasted pumpkin seed garnish
To make the pickled onions, place sliced onions in a jar, pour in enough vinegar to cover. Let sit for at least 30 minutes. Refrigerate any extra.
To char the corn, warm 1 tablespoon olive oil over medium- high heat in a cast-iron pan. Add the corn kernels, season with salt and pepper, stir occasionally until corn is charred, 10 minutes.
While the corn cooks, make the dressing. Whisk together the sour cream, lime juice, cilantro, white wine vinegar, and a pinch of salt and pepper.
To assemble, fold the charred corn into the dressing. Top with crumbled feta, cubed avocado, 1 tablespoon pickled onions, sliced radishes, and toasted pumpkin seeds.
This corn salad pairs perfectly with Liquid Light Sauvignon Blanc
This post is sponsored by Liquid Light wines.