We all love the summer season! More relaxed schedules, time outside, and special trips fill long summer days. Often a change in routine can lead to a change in meals. People want to spend more time outside and less time in the kitchen. Our Nutrition and Health Sciences team share their tips for keeping meals nutritious and easy this summer.  

Make a satisfying salad 

When the temperature heats up, it’s nice to avoid turning on the oven. Salads can be a flavorful way to keep meals simple and customizable without heating up your house.  Here is some inspiration to elevate your salads to a flavorful entrée during the next heatwave.   

• Make salads meal-worthy by including at least 3 MyPlate food groups.   
• Include nutrient-rich carbohydrate sources like whole grains, fruits, or starchy vegetables. Prepping your grains ahead of time and storing in the fridge will make your weeknight meals even easier.  
• Make your salads more satisfying by adding protein to them. Keep it simple by using canned beans or chicken, or by grilling extra chicken, shrimp, or lean beef ahead of time.   
• Vegetables are a great way to add flavor and texture variety to your salads. Try different types of leafy greens for your base and include a mix of raw and cooked veggies as toppings. Using leftover grilled veggies can be a good way to add flavor and cut back on food waste.   
• Add healthy mono and polyunsaturated fats to your salad like oil-based dressings, avocado, or nuts. 

• Picky eaters at your table? Serve each ingredient separately so that family members can customize what they put in their salads.

Grilled Halloumi and Stone Fruit Orzo Salad

Chopped Summer Salad

Southwestern Grilled Chicken Salad

Turn a snack board into a meal 

Snack boards can be an easy way to make summer meals fun without a lot of effort. The self-service format keeps dirty dishes to a minimum and gives everyone control over what they want to eat. Keep your boards balanced and satisfying by thinking of them the same way you would a dinner plate with a variety of food groups. Tips for making them work as a summer meal:   

• Fruits & Veggies: Make half of your board fruits (grapes, berries, watermelon, etc.) and veggies (grilled and/or fresh work great). This is important for making the boards nutrient dense and rich in fiber.  
• Protein: Offer one or more protein option like grilled shrimp, hard-boiled eggs, baked tofu or grilled chicken.  
• Grains: Crackers and Snack Factory Pretzel Crisps are a popular option on many boards. Also, offer whole grain options like Goldfish Baked with Whole Grain Crackers, toasted Pepperidge Farm Whole Grain Bread, or even popcorn.  

• Dairy: Cheese is a go-to for snack boards and for good reason! But, if you’re looking to add more variety, Greek yogurt can be used in sweet or savory dips and paired with fruit and veggies for a calcium and protein boost.  
• Healthy Fats: Nuts are a great option that add texture and taste to round out the board.  

We hope that our suggestions for satisfying salads and balanced snack boards help you eat well this summer. If you’re heading out of town, be road trip ready with these snack ideas. 

Share