Summer is my favorite season - the days are warmer (and longer) and the pace less frantic.  Because I live in Michigan, I have learned to relish our summers.  I love to spend as much time as possible outdoors and try to avoid shopping and cooking as much as possible.

Plan for a the Season

One key to a relaxed and healthy summer is to find quick and easy snack and meal ideas.  With a little bit of planning, you can enjoy the season to the fullest. 

Gather your household together in the next week and create a plan for summer eating. 

Try some of these planning suggestions:
•  Brainstorm snack and meal ideas.
•  Agree on a list of healthy snack foods to keep stocked in the house and remind family to make sure to add items to the grocery list when the supply is getting low.
•  Develop a list of meal ideas for two weeks - take into account how often you usually eat out.
•  Create a shopping list from your “tentative” menu.  You don’t need to be rigid - the idea is to have all of the ingredients for at least a few meals each week.
•  Go to the store and get the perishables you need for the first week - and enough of the non-perishables for two weeks.  Next week you can avoid a major shopping trip and just stop by the farmer’s market for a few items.
•  Come home and relax!  Or, if you’re in the mood, consider washing and chopping some of the vegetables to make throwing meals together easier.

Quick & Easy Ideas

Need some help with quick and easy ideas?  There are numerous resources on the internet.  Check out eatingwell.com or allrecipes.com to find some new favorites or try a few of my favorite vegetarian options. 

Feel free to share your reactions and ideas in the comment section below!

Yummy Spinach & Strawberry Salad
Spinach
Strawberries (potentially sliced)
Grated Swiss cheese
Slivered almonds

•  Toss with poppy seed dressing and enjoy!

Black Bean Salad
2 – 15 oz cans of black beans, rinsed and drained well
1 large tomato, chopped
1 – 16 oz package of frozen corn
½ Vidalia onion, chopped
1 - 6 oz can sliced water chestnuts, drained & rinsed
1 bunch of cilantro, chopped (if you are a person who dislikes cilantro, consider substituting parsley)
½ lime & zest
3 tablespoons balsamic vinegar (or more to taste)

•  Mix ingredients and serve.

Source:  Caldwell Esselstyn’s, Prevent & Reverse Heart Disease

Veggie Wraps
Whole wheat tortilla
Cream cheese
Hummus (I like red pepper)
Red onion
Red, green &/or yellow pepper

•  Spread the cream cheese and hummus on the wrap, fill with veggies, and savor!

What’d you think of these? Fun and simple? Please share your own thoughts and summer recipes with us.

Sara Armstrong is the owner of Zoi Wellness Consulting. In addition to wellness coaching, Sara specializes in health education seminars, diabetes prevention and management, Health for EVERY Body, and worksite wellness design. You can email Sara for a free wellness consultation at sara@zoiconsulting.com.