Healthy Living in the North

Foodie Friday: beat the heat! No-cook summer meals

I’m not originally from northern BC, but having grown up in St. John’s, Newfoundland, I can relate to long winters, short summers, and the month we’ve renamed “June-uary” back home. Since leaving the fog behind and moving to northeastern BC, I so appreciate seeing the sunshine all year round, especially late into the summer evenings!

One thing remains the same in my two homes: the temperatures eventually climb in those short months of summer and I often hear people say “it’s too hot to cook!” Pair the heat with busy summer schedules, and many of us may turn to fast food, restaurants, and delivery, in a pinch. These choices are usually high in calories, fat, and sodium, and low in nutrients which make them a poor choice on the regular. Their ease and convenience can be appealing, but there are lots of ways to get healthy meals on the table just as quickly – without even pre-heating the oven or turning on the stove! Salads, sandwiches, and “brinner” (breakfast for dinner), have been my go-to’s for no-cook healthy eating over the years, but my favorite is the snack plate!

snack foods on a board.

A snack plate is great for little fingers and can help increase intake for smaller appetites too. It’s also a great opportunity to use up leftovers or stragglers in the fridge.

 

No matter the time of year, I truly enjoy a “snack plate” style meal. It gives me vibes of sharing tapas with friends or noshing at a party, plus the varieties in textures and flavor are so satisfying! A snack plate is also great for little fingers and can help increase intake for smaller appetites too. The snack plate can be a great opportunity to use up leftovers or stragglers in the fridge to reduce waste. To make a healthy and delicious snack plate, here’s what I’d recommend:

  • Fresh chopped veggies and fruit always make an appearance – and should fill most of the plate. Take advantage of what’s local and seasonal right now, or pull some from your freezer and quickly steam in the microwave!
  • Protein like boiled eggs, hummus, pre-cooked shrimp or meats, marinated tofu, and/or reduced fat cheese. A grocery store rotisserie chicken goes a long way as well!
  • Whole grains in the form of crackers, sliced baguette, naan bread, or even air-popped popcorn.
  • In a snack plate it’s the dips and extras that bring it all together! Add in pickles or olives, roasted nuts, spicy mustards, veggie dips, chutneys or salsas, whatever you and your family loves! Try my quick pickle recipe below.

Quick-Pickled Mixed Veggies

Ingredients:

  • ¾ cup veggies of choice, sliced thin. I use red onion, radishes, and carrot ribbons (made with a vegetable peeler)
  • 1-2 cloves garlic, peeled and smashed
  • ½ cup boiling water (from the kettle)
  • ½ cup white vinegar
  • 1 teaspoon salt
  • 1 teaspoon sugar
  • ½ tsp red chili flakes

Instructions:

  1. Dissolve the sugar and salt in the hot water and add vinegar, chili flakes, garlic and vegetables. Ensure the veggies are submerged.
  2. Cover and leave to sit at room temperature or in the fridge until the mixture is cool.
  3. Serve immediately or refrigerate up to three days.
Amelia Gallant

About Amelia Gallant

Amelia is a Primary Care Dietitian living and working in Fort St. John. Born and raised near St. John's, Newfoundland, she made her cross-country journey to northern BC in 2017 and is delighted to see comforts of home in the kindness of the people she meets and their love of the outdoors - even in the long and snowy winters. Forever a foodie, Amelia's the one at your dinner table trying to snap the perfect picture, or trying to replicate the latest food trends in her kitchen. As a dietitian, she hopes to simplify the mixed nutrition messaging and help people re-learn to enjoy their eating experience while supporting their healthy living goals.

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