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Food and water are essential for survival. Eating is a crucial part of your life regardless of who you are or where you live. Food nourishes and fuels your body, provides pleasure to your senses, and fosters connections with others. 

In today's fast-paced world, many people have developed the habit of mindlessly eating while watching TV, driving, or working. Mindless eating has led to consuming more while experiencing less pleasure and enjoyment food can provide. 

As the summer season unfolds, it's a perfect opportunity to slow down and discover (or rediscover) all the pleasures of eating! Keep reading for ideas and inspiration for savoring this summer with the art of eating. 


-Stephanie

7 Ways to Savor the Summer with the Art of Eating


  1. Embrace Seasonal Sensations. Summer offers a variety of delicious fruits and vegetables that are at their peak of flavor and nutritional value. The possibilities for nourishing and refreshing meals are endless, from succulent strawberries to juicy watermelons and crisp cucumbers. By focusing on seasonal produce, we support local farmers and indulge in nature's gifts at their peak of flavor and nutritional value.

  2. Experience Al Fresco Dining. Take advantage of the longer, warmer days and enjoy al fresco dining. Find a spot outdoors—a garden, patio, or park—and immerse yourself in nature's sights, sounds, and scents while savoring your meals. Eating outdoors can deepen our connection with the environment and enhance the mindful eating experience.

  3. Create Colorful Culinary Creations. Summer is a feast for the eyes, with abundant, vibrant colors. Celebrate this visual delight by creating colorful culinary masterpieces on your plate. Make your meals visually appealing and nutritionally diverse by incorporating a variety of fruits and vegetables in different shades, textures, and flavors.

  4. Hydrate Mindfully. With soaring temperatures, staying hydrated becomes crucial. Infuse your water with slices of citrus fruits, cucumber, or herbs like mint or basil to add a refreshing twist to your hydration routine. As you sip, feel the coolness spread through your body and appreciate the revitalizing qualities of water.

  5. Embrace Fresh Herbs and Spices. Fresh herbs and spices elevate the flavors of summer dishes, providing depth and complexity. Experiment with basil, mint, cilantro, dill, and parsley to add freshness to your meals. These aromatic herbs can enhance salads, dressings, marinades, and refreshing beverages. Remember to explore the world of spices like cumin, paprika, and turmeric to create vibrant and enticing dishes that awaken your taste buds.

  6. Engage in Mindful Eating and Enjoyment. During summer activities, take a moment to slow down and savor the eating experience. Whether it's a picnic in the park, a beachside barbecue, or a gathering with friends and family, relish your meals' flavors, textures, and aromas. Engage all your senses and fully appreciate each bite. Practicing mindful eating can cultivate a deeper connection with your food and derive more pleasure from every meal.

  7. Cook with Others. Cooking can be a fun and social way to enjoy food. Gather friends or family and prepare a meal, sharing skills and stories. Enjoy the summer season with the art of eating!


And remember, summer is a season of abundance and vitality. Take a moment to express gratitude for the nourishment and beauty that surrounds you. Whether a simple sunset or a sumptuous meal, cultivating gratitude enhances our mindful eating experience and deepens our connection with the present moment.
Enhance the Appeal of Your Meal


  • Think about your food presentation: Arrange your food thoughtfully on the plate, using different colors, textures, and shapes. Consider the balance and symmetry of the elements to create an aesthetically pleasing arrangement. Pay attention to the portion sizes and spacing on the plate. Leave some white space and avoid overcrowding to give the dish a clean and balanced appearance.

  • Garnish with color: Incorporate various colorful ingredients in your dish. Vibrant fruits and vegetables add visual appeal and offer nutritional value. Add a touch of freshness and color with garnishes such as chopped herbs, microgreens, or citrus zest. They can enhance the overall look of the dish and provide a pop of flavor.

  • Add a drizzle of sauce: Drizzle a flavorful sauce or dressing over your dish. The added visual appeal can elevate the presentation and entice the taste buds.

  • Experiment with texture and contrast: Combine ingredients with different textures to create a visually appealing plate. Think about contrasting crispy and creamy, smooth and crunchy, or soft and chewy elements.

  • Serve on a fun or fancy plate: Select an appropriate bowl or serving dish that complements the colors and style of the food. The right plate can enhance the presentation and make the dish visually appealing.


Remember, visual appeal is just one aspect of a great dish. The taste, aroma, and overall dining experience are equally influential in creating a satisfying meal.
Featured Recipe
Chicken Flautas With Strawberry Pico De Gallo


 

Recipe by California Strawberries 

Ingredients

For Chicken Flautas:

  • 1 qt water

  • 4 parsley sprigs

  • ½ medium white onion

  • ½ tsp salt

  • 8-ounce chicken breast

  • 12 - 6" corn tortillas

  • 2 Tbsp vegetable oil


Strawberry Pico De Gallo:

  • ¼ cup red onion sliced

  • 1 mango, cubed

  • 1 habanero pepper, diced

  • 8 strawberries, chopped

  • 2 Tbsp olive oil

  • 1 lime, juiced

  • Pinch of salt

  • Dash ground black pepper


Toppings:

  • 2 cups chopped lettuce


Instructions:

For the Chicken Flautas:

  1. Fill a saucepan with the water and add parsley, onion, salt, and chicken breast.

  2. Bring the water to a boil on medium-high heat, then reduce the heat and cook for 15 - 20 minutes.

  3. Let cool and shred the chicken.

  4. Roll the chicken in the tortillas to form the flautas and hold them together with a toothpick to prevent them from opening.

  5. Heat vegetable oil in a pan to medium heat. Cook the flautas in hot oil until golden.


Strawberry Pico De Gallo:

  1. Mix red onion, mango, habanero, strawberries, olive oil, lime juice, salt, and pepper in a bowl to taste.


Serve three flautas per person and top with lettuce and strawberry pico de gallo.

Nutrition Facts: 480 calories, 30 grams fat, 5 grams saturated fat, 25 mg cholesterol, 920 mg sodium, 44 grams carbohydrates, 7 grams fiber, 12 grams protein
Be Inspired

About SO Nutrition
Stephanie Leipprandt Ouellette, MBA, RDN, LD

 

Stephanie has been working in the field of nutrition and dietetics since 1995. She earned a Bachelor of Science degree in Dietetics from Michigan State University, completed an Approved Pre-Professional Practice Program at Western Michigan University and earned a Master of Business Administration from Baker College.  She’s been a Registered Dietitian Nutritionist since 1996 and licensed in Texas since 2007.  In 2008, Stephanie earned her certification in Childhood and Adolescent Weight Management. 

  

Stephanie has extensive clinical & managerial experience, both in corporate settings and in the community.  Now she wants to share her knowledge with you, because most (if not all) nutritional habits begin at home. 

Stephanie and her family reside in Katy, Texas


 

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