Jacqui Grant

Oct 245 min read

Nutrition: Nourishing Gatherings: Spring and Summer Nutrition for Events

Connect & Grow Magazine: Issue 14 October - November 2024

Nourishing Gatherings: Spring and Summer Nutrition for Events

As we embrace the vibrant energy of Spring and Summer in Australia, many enjoy picnics, race meetings, and social gatherings. These events are excellent opportunities to connect with friends and family while basking in the sun's warmth. However, when it comes to our food choices, it can be all too easy to fall into the trap of less nutritious options. Let’s explore how to make mindful, delicious decisions that celebrate the season and support our health.

The Joy of Whole Food, Plant-Based, Gluten-Free Nutrition

Whole foods, particularly plant-based and gluten-free options, are a fantastic way to nourish your body and elevate your gatherings. They are packed with nutrients, fibre, and antioxidants that

support overall health and well-being. As we transition into the warmer months, let’s focus on vibrant foods that satisfy our taste buds and provide lasting energy for our outdoor activities.

Spring and Summer Staples:

Fresh Fruits and Vegetables: The abundance of seasonal produce is one of the joys of Spring and Summer. Think juicy strawberries, sweet mangoes, crisp cucumbers, and colourful bell peppers. Incorporate various colours into your picnic spread for a visually appealing and nutrient-rich feast.

Whole Grains and Legumes: Quinoa, brown rice, and chickpeas are excellent gluten-free options that can be transformed into hearty salads. Toss them with seasonal veggies, fresh herbs, and a zesty lemon dressing for a refreshing dish perfect for sharing.

Nuts and Seeds: These nutrient-dense powerhouses make great snacks. Create a trail mix with almonds, walnuts, sunflower seeds, and dried fruit. They are perfect for a mid-afternoon energy boost and provide healthy fats and protein.

Herbal Teas and Infused Water: Stay hydrated with refreshing drinks. Brew some herbal teas or infuse water with slices of lemon, cucumber, or berries. Not only will this keep you cool, but it’s also a great way to encourage everyone to drink more water.

Making Mindful Choices

While it’s tempting to indulge in classic event foods—like pies, pastries, and sugary drinks—these choices can leave us feeling sluggish and unwell. Here are some common pitfalls and how to avoid them:

Processed Foods: While convenient, many processed snacks are loaded with unhealthy fats, sugars, and preservatives. Opt for homemade snacks instead. Prepare some gluten-free bliss balls, or bake sweet potato chips for a crunchy treat. Serve dips with vegetable sticks.

Sugary Drinks: Soft drinks and alcoholic beverages can quickly add empty calories and sugar. Encourage the option of kombucha, sparkling water, or homemade lemonade sweetened with natural sweeteners like honey or agave.

Overindulgence: Social settings often lead to mindless eating. To counteract this, take the time to plate your food mindfully. Fill your plate with smaller portions of various foods to enjoy the flavours without overdoing it.

Crafting the Perfect Picnic Spread

To create a delightful picnic basket that showcases the beauty of plant-based, whole foods, consider these ideas:

· Quinoa Salad: Combine cooked quinoa with cherry tomatoes, diced cucumber, parsley, and a squeeze of lemon for a refreshing side dish.

· Veggie Skewers: Thread colourful seasonal vegetables onto skewers for easy grilling or munching. Pair with a tahini or hummus dip for added flavour.

· Fruit Platters: Arrange a platter of seasonal fruits, like watermelon, stone fruits, and berries. A drizzle of lime juice can elevate the taste and provide a refreshing zing.

· Nutty Energy Balls: Blend dates, nuts, and cocoa powder to create no-bake energy balls. These are perfect for a sweet treat without the guilt!

As we enjoy the longer days and warmer nights, let’s celebrate the joy of good nutrition at our Spring and Summer gatherings. By prioritizing whole, plant-based, gluten-free foods, we can nourish our bodies, connect with loved ones, and create lasting memories.

Here’s to vibrant health and delicious shared moments! Enjoy your picnics and events, and may your plates be as colourful as the season itself!

Kathy has provided us with two amazing recipes this month; you can check them on the next few pages.

October – November Recipe

Quinoa Salad with Seasonal Veggies and Herbs

These rice paper rolls are packed with fresh greens, herbs, and crunchy veggies, making them perfect for a light, oil-free, plant-based meal or snack.

Ingredients:

1 cup quinoa

2 cups vegetable broth or water

1 cup cherry tomatoes, halved

1 cucumber, diced

1 bell pepper (any colour), diced

1 carrot, grated

1 cup corn (fresh or frozen)

1 avocado, diced

1/4 cup fresh parsley, chopped

1/4 cup fresh mint, chopped

Juice of 1 lemon

Salt and pepper to taste

Instructions:

Method:

Cook the Quinoa: Rinse the quinoa under cold water to remove bitterness. In a medium saucepan, combine quinoa and vegetable broth (or water). Bring to a boil, then reduce the heat to low, cover, and simmer for about 15 minutes, or until the quinoa is fluffy and all the liquid is absorbed. Remove from heat and let it cool.

Prepare the Veggies: While the quinoa is cooking, prepare the vegetables. Combine cherry tomatoes, cucumber, bell pepper, grated carrot, corn, avocado, parsley, and mint in a large bowl.

Make the Dressing: In a small bowl, whisk together lemon juice, salt, and pepper.

Combine: Once the quinoa has cooled, fluff it with a fork and add it to the bowl with the vegetables. Pour the dressing over the salad and toss gently to combine.

Serve: This salad can be served immediately or chilled in the fridge for a few hours to let the flavours meld. It’s great for picnics as it holds up well and can be enjoyed cold.

Tips:

Feel free to customise the salad with your favourite seasonal vegetables or add chickpeas for extra protein.

Store leftovers in an airtight container in the fridge for up to three days.

Enjoy your nutritious and vibrant quinoa salad at your next picnic or event!

Kathy has provided a fun additional recipe this month.

Creamy Avocado and White Bean Dip

Ingredients:

1 ripe avocado

1 can (400g) white beans (e.g., cannellini or navy beans), drained and rinsed

2 tablespoons tahini

2 tablespoons lemon juice

1 garlic clove, minced

Salt and pepper to taste

Water (as needed for consistency)

Chilli flakes or fresh herbs (optional for garnish)

Method

Blend Ingredients: In a food processor, combine the avocado, white beans, tahini, lemon juice, and minced garlic. Blend until smooth.

Adjust Consistency: If the dip is too thick, add a little water, one tablespoon at a time, until you reach your desired consistency.

Season: Taste and season with salt and pepper. If you like a bit of heat, add some chili flakes.

Serve: Transfer the dip to a serving bowl and garnish with extra chili flakes or fresh herbs if desired.

Pair with Crudités: Serve with an assortment of fresh crudités like carrot sticks, cucumber slices, bell pepper strips, and cherry tomatoes.

Tips:

This dip can be made ahead of time and stored in an airtight container in the fridge for up to two days. To prevent browning, you can drizzle a little extra lemon juice on top before sealing.

You can also add a pinch of smoked paprika for a smoky flavour.

Enjoy your healthy dip with crisp veggies at your next gathering!

If you are ready to embark on a plant-based diet but are unsure where to start, book a time with Kathy.

Kathy Ashton

Registered Clinical/Medicinal Nutritionist