There is something so cool about the “Summer Solstice” or the first official day of summer. The new season officially came in at 6:28 am central time today! How appropriate that I am planning my cold food meals on the first day of summer.  One of the things that I take advantage of on these hot days is not turning my oven on…cold, light foods are so appealing to my palate right n0w.   From cucumber  salads to chopped artichoke, garlic, and tomatoes to  mozzarella, tomato, basil drizzled with olive oil.  The base of my lunch and dinner is usually mixed greens: radicchio, arugula, red and green romaine, mizuna and mache leaves.   It truly is a brevy of colors and textures on a plate.  The leaves are truly delicious with a light, sheer coating of balsamic viniagrette and a honey dijon concoction…   

Here’s a quick meal that I whip up in the heat:  In a salad bowl throw in some greens – whichever you prefer, chop up come marinated artichokes, cherry tomatoes, a clove of garlic, a couple of basil leaves and toss into the bowl.  Add a pinch of salt and pepper – no dressing required because the artichoke marinade coats the whole vegetable mixture.  It’s tasty with chopped tofu or a hard-boiled egg,  pulled chicken breast or a liberal spoonful of black, kidney or soy beans.   Enjoy!

What types of quick, easy and cold foods do you enjoy in the heat?  I’d love to know…

It is amazing to see my two toddlers daily eating evolutions…they are in to flaxseed now.  They don’t really know what it is, but they like to put it (or heap it!) on their yogurt, peanut butter toast,  in their cereal, etc…  Could it be the nutty taste, the toasty crunch or the full-bodied mouthfeel of these delectable seeds?  Or is it just when the flaxseed is ground it’s like golden fairy dust in a small child’s hands?   Regardless, I am thrilled that they are getting these omega-3 fats and fiber into their young diets – it IS magical! 

Why are flaxseeds a  good-for-you food?

2 tablespoons a day provides an abundant amount of alpha-linoleic acid (ALA), an omega-3 fat – which research has shown that can be good for fending off inflammation, high cholesterol and dementia. 

4 grams of fiber per serving, mainly soluble fiber – which helps keep cholesterol levels in check and can aid in weight management by making you feel full faster and longer.

High amount of lignans, plant-based properties in flaxseeds, which become beneficial metabolites in the body.  A study last year in the British Journal of Nutrition found that women with high lignan intake (from flaxseed) has less body fat (lower BMIs) and better insulin sensivity - or better blood sugar control.  Dietary lignans have been linked to decreased breast cancer, prostate cancer and hair loss.      

 So enjoy ground flaxseed in over your cereal, yogurt, soups, pasta,  and salads.  It’s a tasty way to EVOLVE your eating today!

What’s your favorite flaxseed concoction?  Do tell….