Summer means reinvigorating your wardrobe with white pants, shorts, sundresses, tank tops and bikinis -- oh my! Your style has come out of its winter cocoon and blossomed into a beautiful button-fly.
The colors are vibrant and the sun is shining, but there's still something that's not matching this year -- your diet! You need to color coordinate your meals to match the radiant hues of the summer season.
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Many fruits and vegetables are at their peak in the summer months, reaching a level of freshness that tantalizes the taste buds and assaults the senses. Succulent flavors explode at family picnics and company BBQs, like so many Fourth of July fireworks shows, leaving those experiencing the phenomenon to "ooh" and "ah" in sheer delight.
Coordinating your diet is much easier than your wardrobe. In the simplest terms: the more colorful your diet, the better it is for your health. So this summer, be daring with your color choices and try a rainbow of flavors.
Yellow, There: Summer Squash, Pineapple, Corn, Mango
Add any one of these to your summer meals to add color, flavor and a variety of health benefits. Grilling corn on the cob is a great way to cook this starchy vegetable for the family and grilled pineapple tastes sweeter than candy. Mango salsa is a great way to refresh your fish dishes.
Roasted Corn, Black Bean and Mango Salad (8 servings)
1 tablespoon vegetable oil
2 garlic cloves, minced
3 cups fresh corn kernels (about 6 ears)
2 cups diced peeled ripe mango (about 2 pounds)
1 cup chopped red onion
1 cup chopped red bell pepper
1/3 cup fresh lime juice
3 tablespoons chopped fresh cilantro
1/2 teaspoon salt
1/2 teaspoon ground cumin
1 drained canned chipotle chile in adobo sauce, chopped
2 (15-ounce) cans black beans, rinsed and drained
8 cups gourmet salad greens
Heat oil in a large nonstick skillet over medium-high heat. Add garlic and cook 30 seconds. Stir in corn then cook 8 minutes or until browned, stirring occasionally. Place corn mixture in a large bowl. Add mango and remaining ingredients except greens; stir well. Arrange 1 cup greens on each of 8 plates. Spoon 1 cup corn mixture over greens.
Nutrition per serving: CALORIES 204 (15 percent from fat); FAT 3.3 grams (sat 0.6 grams, mono 0.8 grams, poly 1.5 grams); PROTEIN 9.2 grams; CHOLESTEROL 0 milligrams; CALCIUM 56 milligrams; SODIUM 315 milligrams; FIBER 6.9 grams; IRON 2.8 milligrams; CARBOHYDRATES 39 grams.
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