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!

• 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.

• 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

• 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

• 2 cups chopped lettuce

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.

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

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