By Debbie Peterson and Wendy Bright-Fallon, National Board Certified Health and Wellness Coaches and owners of Nourish Coaches
Welcome to the Second Part of a Three-Part Summer Series
Stay on the wellness path with summer schedules that are still full of fun.
One of the biggest challenges of staying the course of wellness is eating food that we didn’t prepare. And summertime is often a very busy time for parties, BBQ’s, nights out to eat and drink and vacations. This doesn’t mean everything goes out the window at these times. We can enjoy ourselves AND still stay on a wellness path. It’s all about intention and planning. And, of course, being flexible (did we mention the 80/20 rule?).
If you’re going out to eat, check out the menu ahead of time and make your decisions before you go, then order first if you can so you won’t be influenced by what others are ordering. Be sure to look at the “sides” because, often, that’s where the vegetables are! Building your entree from sides or small plates can be a great way to stay on track if entrees aren’t the best choices.
If you’re going to a party and it’s after eating hours for you, make sure you’ve had a nourishing day so that you don’t arrive hungry and set an intention for what you want to do and don’t want to do around food and drink. Parties are a time to be with others and that is nourishing in and of itself.
For vacations, again, it’s all about planning. Depending on where you’re going, whether you’re driving, flying, or boating, plan ahead for what you can bring, buy, or choose. These days, there are almost always nourishing choices somewhere accessible.
At a BBQ, bring a few of your own nourishing dishes like Tasty Tomato and Peach Salad and Quick Quinoa Summer Salad (recipes below). This way, you definitely have something to eat that is nourishing. Sharing it with others may introduce a delicious and nutritious homemade dish to someone who may not have otherwise eaten it. A dish like this quinoa salad (link) is a crowd pleaser. This other recipe is great too. And this one too.
Because it’s lighter later, we tend to eat later – and that can disrupt our sleep patterns.This is where planning really helps. Eat a lighter meal if it’s later in the day. If you’re going to be having alcohol, know this is dehydrating and be sure to drink more water.
Recipes:
Tasty Tomato and Peach Salad
By Nourish Coaches
Dressing
- 3 Tablespoon extra-virgin olive oil
- 1 ½ Tablespoons balsamic vinegar
- ¼ teaspoon sea salt
- A few cranks of freshly ground black pepper
Salad
- 2 medium Jersey tomatoes, sliced
- Sea salt, to taste
- Freshly ground black pepper, to taste
- 2 medium ripe peaches, sliced
- 10–15 fresh basil leaves, whole or chiffonade
- 6 oz. burrata cheese, cut into pieces*
Directions
- In a small, lidded jar, combine vinaigrette ingredients and shake thoroughly until blended.
- Place sliced tomatoes on a large plate and sprinkle with sea salt and black pepper.
- Add peaches and basil leaves and gently toss to coat.
- Top with your choice of cheese.
- Drizzle as much dressing over the salad as desired.
*Burrata is not always available – creamy substitutes that work well for this recipe are mozzarella balls or slices OR goat cheese log slices.
Topping options:
- Dukha
- Toasted pistachios
- Toasted sunflower seeds
Quick Quinoa Summer Salad
By Nourish Coaches
We had this recipe in our first cookbook and it’s one of those that we share most often. This dish is always a hit at a BBQ, potluck or party. You can make it ahead of time; it keeps for a few days and the flavors intensify. This dish is a colorful masterpiece.
Dressing
- 3-4 cloves garlic, minced
- ¼ cup freshly squeezed lemon juice
- ¼ cup organic olive oil
- 1-2 Tablespoons tamari
Directions
- Whisk together ingredients and pour dressing over quinoa mix. Toss well.
- Serve at room temp or chilled.
Salad
- 1 cup dry quinoa (color options: tan, red or black)
- 1¾ cup water (you can use veggie or chicken broth for added flavor)
- ½ teaspoons sea salt
- 1, 15 oz can beans of choice like black beans or garbanzo beans, drained
- 1 medium zucchini, chopped to bite size
- 1 medium cucumber, chopped to bite size
- 1 large Jersey tomato, chopped to bite size
- 2-3 large handfuls of green of choice – you can use any green you like: spinach, baby kale or arugula
- ¼ cup combination of toasted sunflower seeds and/or pumpkin seeds
- ½ – 1 cup mixed fresh herbs like parsley, cilantro, basil, dill
Directions
- Rinse quinoa and drain (this is a very important step because it neutralizes the saponins that are bitter tasting and disrupts digestion).
- Bring rinsed quinoa, salt and water to a boil.
- Reduce heat to low, cover and simmer for 15-20 minutes (until water is fully absorbed).
- Uncover and fluff with a fork.
- Add remaining ingredients and toss to combine.
Wendy Bright-Fallon and Debbie Peterson are National Board Certified Health & Wellness Coaches, inspirational speakers, Nourish Noshes podcasters & cookbook authors. They help clients create personal balance through optimized nutrition & key habits to create authentic vitality through their Five Foundations of Health philosophy: using quality nutrition, sleep, movement, mindset, and connection.
Website: NourishCoaches.com
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