Hello, summer holidays! ‘Tis the season for extended weekends, poolside drinks, grilled hors d’oeuvres and relaxed vibes. Now is the perfect time to keep your diet as light as your mood — and that doesn’t mean sacrificing fun.
[See: 9 Ways to Actually Make Eating Well Fun This Summer.]
If you throw a party this weekend, experiment with brightly-hued entrees and side dishes. Fruits and vegetables bring color into any room, and ensure your guests have the chance to sample antioxidant-packed, plant-based dishes. Here are five ways to get started:
1. Let bright foods take center stage.
Make fruit and veggie kebabs, carrots and hummus, and other plant-based dishes like jicama salads your party decor. The pigments in plants bring color to concrete pool decks, patios and dinner tables.
DIY: Try threading grapes, strawberries, honeydew, kiwi, watermelon and cantaloupe chunks onto bamboo skewers. Serve these nutrition rainbow kebabs on a platter, pack them in a cooler or put them into a serving vase, which doubles as an edible bouquet.
[See: 11 Wonderful Ways to Use Watermelon.]
2. Go green.
Those beautiful kale salads you see on Instagram and salad stands have one thing in common: texture. A tough exterior protects the plants’ cellular structure, as well as yours, and looks great in photos. It’s no surprise that a few extra servings of leafy greens each day slashes diabetes risk and preserves cognitive function. When it comes to nutrient rankings, greens take first place every time.
DIY: A three-ingredient kale salad could include bite-size dinosaur or lacinato greens, sliced beets and shredded carrots. You can make a sweet dressing at home by combining 2 cups of your favorite fruit (like fresh or frozen raspberries), 2 tablespoons of Dijon mustard or tahini, 1 or 2 tablespoons of balsamic vinegar, 1 or 2 tablespoons of fresh maple syrup and a tablespoon of a fresh herb like thyme or rosemary. Mix well and massage the dressing into the kale leaves, or drizzle it on top of this fiber-packed dish. Serve in tiny tasting cups or in a large salad bowl, depending on your guests’ taste preferences and the occasion.
[See: 10 Picnic Foods That Won’t Spoil in Warm Weather.]
3. Pass plated hors d’oeuvres.
Garlic mushrooms are a great dish to make this time of year. By heating mushrooms on the stove or on the grill, you can provide guests with edible fungi that deliver a hearty mouthfeel, chewy texture and vitamins that may be underconsumed. Mushrooms exposed to sunlight contain vitamin D (although they are not considered a reliable source of the sunshine vitamin). They are a good source of iron, protein, potassium and selenium, a mineral that may help shield our cells from carcinogens and harmful intruders.
DIY: Season mushrooms with garlic, paprika and red pepper for a low-calorie plated dish. You can do this over a large skillet on the stove or on the grill, which is one cooking method that helps these fungi retain antioxidants. Coat or boil the mushrooms with low-sodium vegetable broth and adorn with parsley. The parsley adds color and a nutrient splash, making it a staple you’ll want to keep around all year. Ten sprigs of parsley, for example, contain 200 percent of the recommended daily intake of vitamin K, a nutrient that breaks up blood clots and reduces the hardening of the arteries.
4. Make it easy to sample dishes.
Encourage family and friends to try something new. By slicing up small bites of those new beet burgers you want to make, you will make it easy for guests to grab a second serving (or politely pass). The same rules apply to parenting. In my experience, the appeal of simple taste tests to encourage children to try something new works almost every time … eventually!
DIY: Divide your typical veggie burgers into four bites each and serve them atop a bed of leafy greens, sandwiched between two miniature buns or solo with a sampling spoon. Include recipe cards in take-home bags with party favors (like organic dried fruits, herbs and unsalted nuts) to let your family and friends recreate their favorite versions at home.
5. Create a fruity mocktail.
If preparing a full spread is too much, you can still serve fresh fruit and water. This colorful combination creates a spa-like, beachy feel. Buy a large pitcher and insert sliced fruit into the filter. Or, you can slice fresh fruit and pair it with ice cubes, cold water and elegant glasses. Striped straws are optional. This is a great way to stay hydrated during the warm-weather months and promotes water as a delectable treat. Natural fruit-based beverages replace the extra sugar, calories and preservatives abundant in alcoholic mixes and artificial drinks.
[See: 11 Wonderful Ways to Use Watermelon.]
DIY: In addition to using lemons, limes, strawberries and cucumbers, try adding mint and your favorite herbs to these healthful mocktail mixes. Peppermint is a natural appetite suppressant, which helps ease the transition from lunch to dinner. This can maximize your time at holiday parties, social mixers or just savoring the long days of summer.
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5 Healthy Hacks for Hosting a Healthy Summer Soiree originally appeared on usnews.com
