Let’s talk about summer weather. Canadians work hard for their very few and very short dog days of the season. My hope is that you make the most of them with delicious hydrating, high-nutrient foods. Just for fun, take a look at what the Meteorological Service of Canada predicts the hottest day will be in your area. Then we can stock up on the high nutrient foods to keep you going.
Predicted Hottest Day of the year, by Canadian city
Provided by: Environment Canada’s Meteorological Service of Canada
Quebec City Jul-24
St. John’s Jul-29
Thunder Bay Jul-26
Summer’s quintessential quencher, watermelon, can not only hydrate but also balance your electrolytes with its mineral content. According to Medical News Today, one cup of watermelon contains 17% of Vitamin A, 21% of Vitamin C, 2% of iron and 1% of your calcium needs for the day. Watermelon also contains thiamin, riboflavin, niacin, vitamin B-6, folate, pantothenic acid, magnesium, phosphorus, potassium, zinc, copper, manganese, selenium, choline, lycopene and betaine. Safe to say it’s summer’s superfood.
Delicious on it’s own, you can also incorporate waterrmelon into your summer snacks and meals. Here’s a few ideas:
Any fruit or vegetable will help hydrate you to beat the heat, but there is something special about watermelon juice running down your forearms that brings you right back to summer camp days.
This is a high-nutrient, low-sodium salsa to serve in place of tomato salsas with bread or corn chips. It is also great as a topping for grilled chicken, fish or pork. And when you are done with that application, blend it and serve it as gazpacho.
Makes 4–6 servings
Takes: 10–12 minutes
Toss all ingredients together gently in a bowl. Chill in fridge at least one hour before serving.
“To can or not to can”...that’s what Hamlet should have been asking. But I won’t dare rewrite Shakespeare, instead, I will ask whether canned food should have a place in your healthy gourmet kitchen.
I am working with the California Cling Peach Board, so I wanted to figure out their health benefits. I already know that I love peaches, and waiting 11 months for my fix isn’t fun, so in the winter months, I find myself turning to the canned variety.
Here is what I discovered: canned peaches (which are picked ripe, at their peak) deliver a promising amount of nutrients that are actually enhanced by the canning process. Vitamin A, folate, lycopene and some anti-oxidants are made more bioavailable by the heating and canning process. But the truly impressive nutrient is Vitamin E.
Vitamin E is a fat soluble anti-inflammatory, anti-aging nutrient that is usually associated with nuts and seeds. And while those little bites are great for you, a small handful is all you can eat each day because of their caloric punch. Fruit sources, on the other hand, can be layered in without worry and consumed in satisfyingly high amounts.
There is even research to support that the canning process actually enhances the eye-protecting nutrients of leutin and zeaxanthan, as well as lycopene.
Some of the other cans that I always have on hand include:
February was National Canned Food Month and March is Nutrition Month, and I see no reason why the two can’t get along.
Curried Peach Pork Tenderloin
This is one of those mildly curried dishes that takes no time to prepare and is a family-friendly quickie.
Makes 4 servings
Takes: 30 minutes
Recipe developed by Theresa Albert
Prep and Cook