When it comes to summer, everyone feels like life is so easy– except when it comes to eating healthy foods. For those cooking food for a family, large group or just one person, it can be quite difficult to be creative in creating tasty presentations of the best of summer! Dr. Keith Kantor, Author and CEO of Service Foods, Inc, is here to tell us that often times we confuse simplicity with boring and fast with junk food. He’s come up with some tips to get us eating healthy by habit using the best of summer foods and beverages. He’s even included recipes. If you are wondering about how kids will like his concept, it’s very easy once you see the recipes: easy to do, seasonal ingredients and bright, colorful presentations.
Healthy Foods for summer
Summer time foods can be as unhealthy as they come, processed hot dogs, pizza, ice cream, refined sugar and dye loaded slushes, etc. Here are some strategies on how to keep summer foods healthy without missing out on the fun foods.
• Always have color on your plate, instead of chips and a burger, have a summer salad with a bun less burger or steak/chicken kabob (make innovative salads like the grapefruit and spinach salad listed below or the apple cole slaw recipe also listed below.
• At least half of your plate should be filled with vegetables and some fruits. More vegetables is better because they are higher in fiber and lower in sugar then fruits.
• Instead of creamy dips opt for heart healthy dips like guacamole and hummus, this will cut down on processed ingredients. Check out the homemade guacamole recipe below.
• Ensure that your plate is at least ¼ covered in high quality protein like a bun less burger, or steak and chicken kabobs. Avoid processed meats like hot dogs or sausages.
• If you like smoothies to keep you cool in the Summer time avoid making them with excess sugar from juice. Opt for unsweetened almond or coconut milk as the base, add low sugar fruit (the darker the fruit typically the lower the sugar, ie. Berries) add a protein powder and even raw spinach is tasteless in smoothies but adds nutrition and fiber.
• Summer cocktails can be unavoidable on a vacation or at a get together. Instead of high calorie cocktails go for a non-calorie mixer like naturally flavored sparkling water, fresh fruit like lime, stevia, fresh mint leaves and add liquor. Check out the low calorie mojito recipe listed below.
• Drink at least half of your body weight in ounces of water per day. Plain water is best but if you would like to add flavor to the water try using fresh fruit instead of processed syrups or non-calorie sweeteners.
Guacamole
• Prep time: 10 min.
• Cook time: none
• Number of servings: 6-8
• Serving size: ¼ – ½ c
• Difficulty: easy
Ingredients:
• 3 ripe avocados
• ¼ c chopped red onion
• 1bunch of chopped fresh cilantro
• 1 chopped jalapeno (keep seeds in for extra “heat”)
• Juice of 1 lime
• Dash of high quality salt
Directions:
• Combine all ingredients with spoon for a chunky texture or in a food processor for a more smooth texture and serve with fresh vegetables like carrots or cucumbers!
Grapefruit and Spinach Salad
• Prep time: 10 min.
• Cook time: none
• Number of servings: approx. 8
• Serving size: 1-2 cups
• Difficulty: easy
Ingredients:
• 3 c peeled and sliced grapefruit
• 1 bunch of mint leaves (approx. 10 large leaves)
• 5 c fresh baby spinach
• 1 large chopped cucumber peeled and seeded
• 1 chopped red pepper
• 1 chopped fennel bulb
• 2 Tbs. extra virgin olive oil
Directions:
• Combine all ingredients in large salad bowl and serve, the juice from the grapefruit acts as dressing, no need for extra dressing.
Apple Coleslaw
• Prep time: 10 min.
• Cook time: none
• Number of servings: 6-8
• Serving size: ½-1 c
• Difficulty: easy
Ingredients:
• 1 package cabbage or broccoli slaw
• 1 large rib celery chopped
• 1 small Fuji apple chopped
• ½ c olive oil based mayonnaise or plain Greek yogurt
• ¼ c apple cider vinegar
• ¼ c raw honey
• ½ tsp. garlic powder
• ½ tsp. onion powder
• Dash of high quality salt
Directions:
• Combine all ingredients in bowl and serve!
Berry Spinach Smoothie
• Prep time: 5 min.
• Cook time: none
• Number of servings: 1
• Serving size: 16 oz.
• Difficulty: easy
Ingredients:
• 1-2 c unsweetened almond and or coconut milk
• 1 c frozen or fresh berries (we used an organic frozen berry medley on the show, blue berries, black berries and raspberries)
• 1 large handful of fresh or frozen spinach (we used fresh on the show)
• 1 tbs. ground flax seed
• 1 scoop vanilla protein (we used whey protein)
Directions:
• Combine all ingredients.
• Add ice, if desired.
• Blend on high and serve!
Low Sugar Mojitos
• Prep time: 5 min.
• Cook time: none
• Number of servings: 1
• Serving size: approx. 10-12 oz.
• Difficulty: easy
Ingredients:
• 1.5 oz. of white rum (approx. 1 shot)
• 8 oz. sparkling water (we used lime flavored all natural on the show)
• 2 packets of all natural stevia sweetener
• 5 fresh mint leaves
• The juice of a fresh lime
• 2 sliced lime wedges
Directions:
• Combine all ingredients.
• Add ice and serve!
Chicken or Steak Kabobs
• Prep time 10 min.
• Cook time – approx. 10 min. on each side or until juices run clear on chicken or steak is cooked to your preferences
• Number of servings – 4
• Serving size – 4 oz.
• Difficulty: easy
Ingredients:
• 4, 4 oz. chicken breast or steak filet cubed and ready to go on skewer
• Chopped green pepper (large enough for skewer)
• Chopped red onion (large enough for skewer)
• 4 Large skewers
Directions:
• Put meat and vegetables onto the skewers
• Grill on medium heat for approximately 10 minutes on each side or until juices run clear on chicken and desired “doneness” of steak
Dr. Keith Kantor
Dr. Kantor has been an advocate of natural food and healthy living for 27 years. In 1994 he was appointed CEO of Service Foods, Inc., the largest all natural food company of its kind in the United States. Dr. Kantor is a Summa Cum Laude graduate of Kaplan University, Masters in Nutritional Science; Ph.D. graduate of Corllins University, Nutritional Science; Doctorate of Science graduate of Corllins University, Naturopathic Medicine. He also holds undergraduate degrees in biology and chemistry. Specialties: The premier doctor correlating nutritional food science with preventing and mitigating disease. Chaired the Natural Products committee requested by Congress on product criteria and label specifications for all natural foods in the United States. Chaired the Blue Ribbon panel requested by Congress on lowering health care costs in the United States. Dr. Kantor has been an officer in the U.S. Marine Corps since 1976, and still serves in the reserves.
Dr. Kantor is also the author of this children’s book:Green Box League of Nutritious Justice!
Color cover and full color illustrations throughout. This book is many things — a fun adventure for kids to explore, a toolbox of tips and tricks for parents and teachers, an exercise guide, a cookbook, a library of resources on getting the most out of your kitchen and local market, a collection of treats and surprises, and a call to action to make the best choices for your health at any age.
Find this book at Amazon.com
Follow Dr. Keith Kantor on these social platforms:
Facebook: https://www.facebook.com/DrKeithKantor
Twitter: https://twitter.com/DrKeithKantor
Linkedin: https://www.linkedin.com/in/keithkantor1
Thank you to Dr. Keith Kantor for sharing his great tips and tricks on eating healthy! These tips aren’t just geared towards summer eating but can be tweaked to seasonal trends all year round!
EAT HEALTHY people, it’s summer– it’s easy to do. But it’s not hard to do this year-round!
Stevie Wilson,
LA-Story.com
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I have been trying different cole slaw recipes. I am going to make this apple one for a new twist. Thanks for some good ideas.