Favourite But Healthy Summer Foods
August 27, 2008
There are some favourite summer foods that every one loves the taste and variety of. Not only do people enjoy eating them during the summer months, they also have many health benefits.
WATERMELON
Even those who dislike fruit love to eat watermelon. A perfect summertime treat, it’s packed with nutrients, is very low in calories, one cup has only 40-calories as it is mostly water! It is full of Vitamin C (25% of daily requirement), B vitamins (25% of B1 and B6) and Vitamin A (10% of daily), plus potassium and magnesium. It is also rich in health promoting phyto-chemicals i.e. lycopene, a value-added plant compound found in fruits / veggies which is neither vitamin nor mineral. Lycopene is to be found in pink / red fruits and abundantly so in tomatoes, but it is also abundant in deep red watermelon, as well. Buy watermelon with seeds for great nutrient density and flavour.
CORN
Nothing tastes better than sweet summer corn. A whole corn on the cob is full of nutrients and fibre and, in contrast to diet rumours; it is also low in calories. While, corn is a starchy vegetable, it has only about 100-calories in a whole ear. Plus, it has also got about 20% of your days fibre and is rich in the B vitamins folate (20%) and thiamine (vitamin B1). It is also rich in the phyto-chemical group called “carotenoids” (found in yellow / orange veggies) called beta-xanthine. Gluten-free, it is not a wheat product and can be enjoyed by everyone.
Instead of dousing it with butter and salt that can turn a 100 calorie perfect veggie into a 300 calorie artery-clogging, blood pressure-raising nightmare, steam it for just 3-4 minutes to bring out its natural sweetness and crunchiness. You can add it to a variety of dishes and not just as a side dish, but in salads, and other ways, too.
POTATO SALAD
Potatoes are nature’s perfect complex starchy carbohydrate. Fibre rich (3-gms per potato – 15% of daily), with protein (3-gms), and 50% of daily vitamin C, and rich in Vitamin B6 (20% of daily need). Potatoes are also low in sodium, and high in potassium (20%), which is a good combination for blood pressure regulation. A medium potato is filling, flavourful, and about 100 calories. Optimize the nutrient intake by keeping the skin on.
ICE CREAM
There’s no better dessert than ice cream in the summertime. Hard to resist, be careful to go for the low-fat, light ice creams to cut out fat and calories. Made from milk, those who don’t like to drink milk, can get all the benefits of milk without having to drink it. Opt for Italian gelato ice creams which are a healthier choice than other full cream versions.
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