Now that the sun is shining and summer has officially arrived in Vancouver, it's time to take advantage of the colourful local and seasonal foods.
One approach that I tend to practice and preach is the VOLUMETRICS approach based on Babara Rolls books and research.
If you're a food lover such as myself, this is the best way to fuel up on fewer calories while maximizing overall nutrition.
The trick is to find foods that have a high percentage of water and fibre.
Here are a few of my summer favourites:
1. Berries
Local berries are only in season for a few months, so stock up while you can. If you have the freezer space, buy a flat and freeze some for winter!
- Top your oatmeal with fresh berries instead of using dried cranberries or raisins
- For weekend brunch do an omelette or poached eggs, but skip the juice and add fresh berries over plain yogurt on the side.
- Add berries to smoothies or protein shakes
- Pair with dark chocolate or 1/2 cup frozen yogurt for dessert
2. Beets
Another starchier root vegetable that many people pass by..."too much work". No no, my friends, all you need to do is simply cut off the tops and boil (skin on) for a half hour. Once cooked, the skin just peels right off and you're good to go!!
Cook up a bunch in advance and chill - the pop of purple colour looks great on summer salads. It pairs particularly well with a little goat cheese crumbled over top.
Don't throw away the beet greens!!!! They offer a great alternative "green" for stir-frys, soups or even sauteed on their own with some garlic & onions. The overall nutrition in beet greens in also outstanding with very high levels of vitamins A, C and K along with an array of minerals & antioxidants.
3. Fresh Corn on the Cobb
Instead of doing heavier starches such as pasta, noodles or rice, lighten up with a boiled or bbq'd corn cobb. You can save over 150 calories per serving by choosing a starchy veggie instead of a "grain". Get used to corn's natural sweetness and skip the butter to save an additional 100 calories and 12 grams of fat!!
For something different play around with this avocado and corn salsa recipe:
http://www.webmd.com/food-recipes/avocado-corn-salsa
4. Rainbow Chard
This list would not be complete without something green! I'm always encouraging my clients to try something new in the veggie department. Last week I went to the farmer's market and bought local chard and actually used chard instead of lettuce for my bison burger!
Give it a go and you might be pleasantly surprised by the light and slightly sweet flavour of the leaves. It can be used either raw or lightly steamed.
According to WH foods*, there is a special plant flavonoid called syringic acid that may offer blood sugar regulating benefits. In fact, it works on an enzyme to inhibit the breakdown of carbs into simple sugars which helps to keep blood sugar at an evel keel.* http://www.whfoods.com/genpage.php?tname=foodspice&dbid=16
Stay tuned for more summer favourites next post......Happy Friday!
