Looking for simple ways to elevate your summer picnic or barbeque? Transform your summer picnic or barbecue into a feast of nutrient-rich delights with simple tips from your local dietitian. Barbeques often center around meat, with fruits and veggies as an afterthought. After building your plate, you can find yourself staring at a mountain of beef, chicken and pork with a half ear of corn on the cob.
A far cry from the balanced plate you want: a palm-size serving of meat and half your plate overflowing with fruits and vegetables. You can provide balance when gathering with friends or family by bringing a veggie dish. It can be as simple as a vegetable tray or an exciting plant-based recipe, like a zesty marinated vegetable pasta salad.
Swap the regular pasta for a chickpea-based pasta for a protein boost. Plant protein is a heart-healthy option that brings balance to your summer gathering. Fruits and vegetables provide a valuable fiber that helps us feel full longer and keeps us from grazing during the picnic.
Another opportunity to make positive choices for health this summer is through how you decide to hydrate. Water plays a vital role in every body function, making up about 60% of your body. So, it’s important to prioritize getting enough fluids every day.
But how much is enough? According to the National Institute for Health, the standard fluid needs of women are 9 cups (72 oz.) a day and 13 cups (104 oz.) a day for men.
Drinking water is undoubtedly a great way to meet these daily fluid needs, but other fluids can also count! Herbal teas, decaf coffee, 100% juice, sports drinks, broth and even popsicles can all count toward your daily fluid goal to help keep you hydrated. However, it is important to be mindful of calories in some of these drinks, as beverages won’t satisfy like food will. By making thoughtful choices like these, you can ensure your summer gatherings are both delicious and health-supportive! Zesty Marinated Vegetable Pasta Salad ADVERTISEMENT All you need: All you do: 1.
Whisk together 1 cup marinade, 1 Tbsp. chili oil, garlic and salt in a large bowl; add summer squash, zucchini, asparagus, sweet peppers and onion. Toss to coat; marinate in refrigerate for 30 minutes or up to 2 hours.
2. Cook pasta in boiling salted water according to pkg. directions.
Drain; set aside to cool. 3. Meanwhile, preheat a charcoal or gas grill for direct cooking over medium heat (350 degrees).
Spray the grill basket with nonstick spray; set aside. 4. Transfer vegetables from bowl to prepared grilling basket, using tongs to shake off excess marinade.
Reserving marinade mixture in bowl. Grill vegetables for 12 to 16 minutes or until slightly charred and crisp-tender, stirring frequently. Remove from grill and cool slightly.
5. Add cooked pasta to the reserved marinade mixture in a bowl; add the remaining 1⁄2 cup of marinade and 1 tsp. chili oil; toss the pasta to coat.
Transfer pasta to a large serving platter. Top with grilled vegetables and cheese. Garnish with basil, if desired.
Recipe source: Hy-Vee.com ADVERTISEMENT The information is not intended as medical advice. Please consult a medical professional for individual advice.
Olivia Thiede, MS, RD, LD is a Hy-Vee Corporate Registered Dietitian..
