Hello everyone, and welcome back to the Fresh Focus Podcast, I’m Amanda, one of your Marion VA healthcare system Dietitian Nutritionists.

The last few episodes we have been talking about and sharing tips on putting up your own greenhouse or starting your own garden. I enjoyed listening in on our Marion dietitians and their families!

In episode 38 guest host Zach brought some great tips for farmers markets and grocery shopping when you don’t have access to have a garden at your house.

Any time the weather starts to warm up, we think about uncovering the grill and Sieger in episode 39 he talked about some marinades and more grilling tips so be sure to check that out as well for more great tips.

You guys, I love summer! I have two energetic boys and they love summer. I mean come on, no school for one and they love being outside all the time but they also enjoy helping out with some of our family favorite fun summer recipes too inside the kitchen and out!

In general, when the weather gets warm, we tend to eat lighter foods unlike the heavy, hearty meals that we consume during the winter months. This means we get to use all of those good veggies from the garden, fruit that is in season, and lighter protein options. These meal ideas are quick, easy, and can be made in any amount whether you’re feeding one or a family of 6. If you are firing up the grill, you can cook extra servings so that you can have leftovers during the week. You can also prepare extra meat and then freeze it for later use so that you don’t have to cook as often. All of these meals will follow the Healthy Plate Method that we talked about during the first episodes of this podcast, so if you missed those, take time to go back and check out episode 1-6.

I have 4 recipe ideas I want everyone to at least try in the next few months. We want to utilize garden veggies if you have access to in your own back yard (or a neighbor’s), a farmers market or a local grocery store near you.
• Recipe idea #1:
Zucchini or summer squash boat: Slice these in half lengthwise, hollow out the inside, removing the seeds, and fill with things like ground meat, quinoa (or any other grain), diced bell pepper or onion, seasoning or fresh herbs, and top with a little cheese. These can either be grilled or baked in the oven.

• Recipe idea #2: if you are like my kiddos, tacos are easily a fan favorite at the house…. Incorporate a Tacos/Lettuce wraps: These are an easy way to get a balanced meal…. If you’re making them at home, that is. Use grilled chicken, fish, or ground beef or turkey, shredded lettuce or cabbage, fresh tomatoes, a little cheese and salsa. Go the lettuce wrap route for a lower carb option and to get an extra serving of veggies! Don’t be afraid to experiment with some new fun items you found that are in season right now or throwing in some more fresh herbs to jazz them up some more! Be sure to go back and listen to Loran on episode 36 and just like she said you don’t have to be an expert gardener to have your own herb garden, maybe try parsley or cilantro that would be seriously delicious on your tacos!
• Recipe idea #3: Salads, oh I know I know you probably just eye rolled me we are dietitians of course we are going to add salads but you are the chef! You get to decide and you can really spruce up a salad and make it an amazing and filling meal. This is a great way to get several servings of vegetables in and even use up some veggies from the fridge that need to be consumed. Start with lettuce, spinach, or any leafy greens, add veggies like fresh tomatoes, corn, cucumbers, and avocado. You can add protein like chicken, fish/shellfish, steak, or beans and legumes if you’re going for a plant-based meal. When choosing a dressing, try to choose an oil and vinegar or even make your own (it’s easy, I promise). Watch for store-bought dressings that are high in sugar, sodium, or contain trans fats.
• Recipe idea #4: Bowls: These are a popular new meal trend that is basically like a salad but instead of lettuce or greens, the base is a grain like rice or quinoa, and topped with sliced or diced veggies and some kind of protein. One of my favorites is an Asian poke bowl with rice, tuna, avocado, cucumber, sliced radish, soybeans or edamame, and topped with a little spicy mayo and soy sauce. You can also make one with a more southwest flavor with rice, grilled chicken, black beans, corn, bell peppers (grilled or raw), and salsa.
I hope you listening at home or in your car or even on your lunch break have been able to think about some ways to incorporate in your meal plans the next few months as the weather gets warmer in our area you may even see some of your local dietitians at the farmers market!

Remember these recipe ideas are only just a few ideas to get you going.
The great thing about these recipes, is that there’s no right or wrong way to prepare them! Have some fun with experimenting in your own kitchen! You can always find more great recipes on the Healthy teaching kitchen YouTube channel! If you have access to fresh vegetables then use those!! If you don’t try to use frozen or make canned items work for you! I encourage all of you to try an item you haven’t tried in a long time or a new item you never tried. Our tastes can change as we get older so if you are thinking you don’t like asparagus but maybe only had it cooked one way try fresh on the grill you may be surprised that you love it as a side dish now! Remember if you have specific dietary needs, please contact your clinic dietitian and he or she can assist you in ensuring that these meals are suitable for you.

thank you for hopping in to listen to me today! Please be sure to subscribe to this podcast, rate the series and leave a review!