Summer Eats and Cool Treats- how to eat healthy in HOT weather

I had to do a double take when I looked at the forecast for the next week. 90 degrees and beyond on the Westside—115 degrees over in Central Washington. Now I am ALL about that sunshine—but that is downright HOT.

(Please take a minute to read my blog on hydration and heat related illness- this is nothing to take lightly. Make sure to protect yourself and your pets over the next few weeks. Remember that infants, children and seniors are most susceptible to heat exhaustion and heat stroke, but we all need to be cautious.)

The last thing you want to do in sauna-like weather is turn on your stove or oven. Those air conditioning bills (for those who are lucky enough to have AC) are high enough already. That’s why I’m here with hot weather food and drink options that won’t break your calorie bank. Don’t resort to take out or restaurant fare, there are plenty of healthy, tasty options that require little to no cooking.

Breakfast Ideas:

• Greek Yogurt- top with fresh or frozen berries, chopped nuts and a drizzle of honey or maple syrup (you could even add fun toppings like shredded coconut, cocoa nibs or hemp seeds- have fun with this). See http://keypotentialfitness.com/p/blog for a great, homemade greek yogurt recipe.
• Hard-boiled eggs- Protein is TOUGH to get in without cooking. Costco sells packs of organic, pre boiled and pre shelled eggs.
• Whole grain cereals with milk and fruit- my favorite brands are Envirokids, Barbara’s Puffins and Nature’s Path. (Do be careful on calories and sugar content here, some varieties can give you more than you bargained for).
• Smoothies- Combine milk (or milk substitute- almond, cashew and coconut are my go-tos) with frozen fruit and protein powder of choice (whey isolate, pea, hemp etc.). Consider add-ins such as nut butter, cocoa, spinach or even avocado.
• Peanut Butter and Jelly Sandwich- who says this just has to be a lunch food. Use Ezekiel or other sprouted grain bread (Dave’s Killer Bread anyone?!) to increase the protein and fiber content. Use natural peanut butter without added oils or sugars and a low sugar (or even fruit juice sweetened!) jam.
• Overnight oats- this maybe the greatest invention to ever hit your breakfast table. The evening before you plan to consume them, combine oats, greek yogurt, protein powder of choice (optional) and fruit in a mason jar (or other container- personally I stay away from plastic). In the morning, top your concoction with fun additions such as coconut, nuts, seeds, cocoa nibs, etc. So easy and ready to go right when you wake up.

Great Snacks:

• Fruit-need I say more?! Fruit is “nature’s candy”. Not only is it delicious, but very refreshing on hot days. Keep cut up melon, fresh berries, apples and oranges on hand. Try freezing grapes for a tasty treat.
• Single serve yogurts- choose “Greek” to increase protein content. Consider buying a plain version and using fresh fruit, cocoa, peanut butter or raw honey to add natural sweetness.
• Banana popsicles- kids love popsicles (heck, I love popsicles!) but some can provide more sugar than we should get in an entire day. Instead, try a banana popsicle. Peel a banana, put a popsicle stick in the end and freeze on a cookie sheet.
• String Cheese, Crackers and Deli Meats- Choose organic cheese and meats and whole grain, baked crackers if possible. This is a classic but delicious combination.
• Homemade trail mix- I grew up on GORP (“good ole raisins and peanuts” or “M&M’s with obstacles”J) but there are healthier options. To avoid added oils and sugars (most store bought mixes are coated in them) consider making your own. The bulk section of your local grocer will become your best friend. Choose a variety of nuts and dried fruits. I add air popped popcorn to increase the volume without too many extra calories. If you are needing your chocolate fix, look for a dark chocolate chips (dairy free friends- look for “Enjoy Life” chocolate chips which are dairy, soy and gluten free).
• Veggies with fresh dip- hit up your local Farmer’s Market for great, fresh produce. Keep a variety of prepped, chilled vegetables on hand for convenient snacking. Avoid high calorie sodium laden dips. Instead try hummus or make your own “ranch” dressing with Greek Yogurt and a variety of spices.
• Banana ice cream- combine frozen sliced bananas, milk or milk substitute and optional add-ins (cocoa, protein powder, peanut butter, etc.) in a high power blender. Blend until smooth. More milk will result in a thinner texture, less will result in a thicker “ice cream”. Consider toppings such as chocolate chips, nuts, cocoa nibs or coconut. (Frozen berries or pineapple are great in addition to the banana or on their own!)

Main Dish Ideas:

• Fresh Salads- this seems like a given, but dinner salads can be made into full meal. During hot weather we tend to crave light, fresh fare. Use a dark green lettuce or spinach as your base to boost the nutrient content. Add proteins such a chopped deli meats, grilled chicken (your BBQ is your best friend in the summer months), shrimp (pre-cooked) and hard-boiled egg. Throw as many colorful veggies on as you can. Diced pepper, shredded carrots, roasted beets and chopped cucumber are just a few suggestions. Don’t overlook fruit- berries, pears and apples make wonderful additions. Avocado and chopped nuts will add healthy fats to your concoction and sharp cheeses can greatly improve the flavor profile. I highly recommend making your own dressing. Olive, avocado or grapeseed oil combined with flavored vinegar, lemon juice and a tidge of honey will make a delicious vinaigrette. Just watch your portion size (1 TBSP) to keep the calorie content under control.
• Kabobs- what could be better than meat and vegetables on a stick. Thread cubed chicken, steak, pork or firm white fish on skewers and grill until they reach a safe internal temperature (165 degrees for poultry, 145 degrees for beef and pork, fish until no longer transparent and “flakes” with a fork). Thread a variety of vegetables on a separate skewer to avoid cross-contamination and to prevent food-borne illness.
• Wraps- what could be better than meats, vegetables and cheeses served in a vessel making its way to your mouth. Try fresh combinations like shrimp, avocado and pineapple in a lettuce wrap or turkey, cranberries and feta in a whole grain tortilla.
• Pasta salads- ok this one will require minimal cooking- but can be make ahead of time and eaten on for days (the flavor actually intensifies over time). Simply cook a batch of whole grain pasta, rice or quinoa (or get real crazy and substitute spiralized zucchini, carrots or yam). Add in a variety of chopped vegetables, a drizzle of olive oil, lemon or lime juice and seasonings of choice. Let the salad chill for at least 2 hours, preferably overnight (let those flavors mingle!). Consider adding nuts, seeds, cheeses or avocado before serving. These will last days in the fridge.
• Gourmet burgers and hot dogs- it’s not summer without barbecue fare! Consider taking your standard hamburger and hot dog up a notch (and adding a healthy twist). Reduce the carb content by serving them on portabella mushrooms, eggplant slices or yams. Choose organic meats when possible. For burgers, try ground turkey, chicken or salmon for a fun twist. Branch out from your typical toppings and try grilled pineapple, tahini, sprouts or hummus.

There you have it- plenty of healthy and delicious options for your summer dining needs. As always, it is all about balance. I’m not saying you will NEVER go out to eat, have a glass of wine or break out the ice cream this summer. Make 80% of your choices nutrient dense, figure friendly foods and leave room for 20% of the “fun stuff”.

Here’s to making long-lasting memories with family and friends this summer. I wish you and yours the very best.

To learn more about individualized training plans, nutritional guidance and meal prep tips, visit keypotentialfitness.com or email lindseymwoodkey@yahoo.com.