SNACK TIME
Plenty of fruits, vegetables to try now.
It’s that time of year when we have barbecues, summer parties, road trips and beach visits.
With so many activities taking up our time, we need snacks that can keep up to the demand. It’s also the perfect time of year to take advantage of in-season produce that’s bursting with flavour, whether you pick it up in store or grow it yourself.
Here are some ways to snack smart, wherever you may end up this summer.
On the grill: Take the focus off the meat and put it on delicious grilled vegetables and fruits. Sturdy produce can be prepared and placed right on the rack, while softer or smaller cuts can be done in a grill pan or basket. Try everything from zucchini, peppers, and portobello mushrooms, to peaches, pineapple, and pears. TIP: Add a brush of olive oil and seasonings to veggies, and a sprinkle of brown sugar and cinnamon to fruit.
At the party: Forget the jarred salsa and canned fruit salad. Stick to traditional style salsa with fresh home grown tomatoes, red onion, red or orange bell pepper, optional jalapeno for heat, lime juice, cilantro and just a touch of olive oil, salt and pepper. Or if you’re feeling adventurous, try peach salsa by replacing the tomatoes with the sweet stone fruit and leaving out the bell peppers. (If you’re really pressed for time you can also cheat and look for a ready-made fresh salsa in the deli section, such as the brandnew PC Mango Salsa).
For a sweet treat, try a mixed berry salad. Berries are easy to grow and we have the awesome PC® Triple Strawberry Combo in our garden centre, which includes Framberry, Pineberry and Strawberry Seaburst berry plants conveniently planted in one pot to take home. I planted mine last summer and can’t wait to add them to my salads! You can also experiment with one of my favourites, balsamic watermelon salad! Chop a small watermelon, add diced red onion, mix olive oil with rich balsamic vinegar and a bit of ground black pepper and drizzle over the fruit, then top with feta and mint leaves. It’s simple to make and filled with complex summer flavours!
On the road or at the beach: Pack a cooler and bring along some favourite produce. Many vegetables hold up well to travel, such as bell peppers, carrots, and snap peas. Pair with some easy homemade dip such as the recipe below, which includes fresh herbs like basil and parsley that you can grow year-round in your kitchen window. For fruit, wash ahead of time and pack in containers that will keep it from getting bruised and bumped.
At home: Smoothies are easy to make, won’t heat up the kitchen, and can be customized to every member of the family. The key is your proportions. There are endless recipes you can follow, or you can play with your favourite ingredients and see what happens. Add a protein in the form of milk, Greek yogurt, skim milk powder, silken tofu, hemp hearts, or protein powder. This will help keep you going for hours.
Herbed Buttermilk Dip
1 tub (500 g) PC Plain 0% M.F. Greek Yogurt
1/4 cup (50 mL) buttermilk
4 tsp (20 mL) finely chopped green onion
1 tbsp (15 mL) each finely chopped fresh basil, chives and parsley
1/2 tsp (2 mL) finely minced garlic
1/2 tsp (2 mL) salt
1/4 tsp (1 mL) freshly ground black pepper
1/4 tsp (1 mL) Worcestershire sauce
Instructions: In bowl, stir together yogurt, buttermilk, green onion, basil, chives, parsley, garlic, salt, pepper and Worcestershire. Cover and chill until ready to serve, up to 5 days. Makes about 2 cups (500 mL).
Serve with PC Blue Menu Naan or chopped vegetables of choice. Makes 16 servings.
Per serving: 20 calories, fat 0 g, sodium 95 mg, fibre 1 g, protein 3 g Recipe source: pc.ca
Ann Marion Willis is a Registered Dietitian with Atlantic Superstore locations in Sydney River, Glace Bay and North Sydney. Have a nutrition question? Want to book a free appointment or educational store tour for yourself, your community group or your business? Contact me by phone at (902) 217-2142 or by email at AnnMarion.Willis@loblaw.ca