KEEPING MONACO HEALTHY
matters worse , many sunscreens contain chemicals that can damage skin tissue . Ask your pharmacist to recommend a brand without parabens or dioxanes .
Smart tips for outside eating
And what would summer be without outdoor barbecues and picnics ? Fill up on the healthy things first , no matter how decadent the other offerings are . Stay one step ahead by bringing your own hamper of light , refreshing whole-grain salads and dips like tzatziki and hummus , along with crudités and lots of fruit , to help you eat healthy at the beach and stay clear of temptations at the ice cream stand . When barbecuing , use a marinade . Ingredients such as vinegar , citrus juices , herbs , spices and olive oil are high in antioxidants that help reduce the carcinogenic chemicals produced when grilling meat .
GET ACTIVE
Once you ’ re finished eating get everyone moving for a game of Frisbee or tag ! I know that when I move away from the table I ’ m less tempted to keep eating . And summer is a great time for trying out new activities and exercises . When possible , ditch the car and take in the outdoors on foot or bike .
BOTTOM LINE
Stay cool by taking advantage of nature ’ s supermarket this summer . Fill up on wholesome , health-promoting fruits and veggies and your taste buds and your body will be happy . Lastly , and perhaps most importantly , find some time to disconnect yourself and have some “ you ” time this summer !
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Here ’ s a great summer recipe from The Clever Kitchen :
GLUTEN FREE ASIAN WRAPS WITH PEANUT FREE SATAY SAUCE Ingredients for 6 wraps :
For Miso Dressing
• 25 ml water • 1 tbsp miso paste • juice of half a lime • 1 tbsp sesame oil • 2 tbsp grated ginger • 1 tbsp tamari soy sauce
For Asian Coleslaw
• ½ shredded red cabbage • 1 handful chopped coriander • 1 cup shredded carrot
• 1 cup bean shoots
For Wraps
• 1 packet rice paper wraps • 1 sliced avocado • 3 shredded spring onions • 2 handfuls Spinach or Mesclun salad leaves
Instructions : Whizz all the ingredients of the Miso Dressing together . Try adding some fresh chopped chili or chili flakes for a kick ! This dressing will last a few days in the fridge so can also be used on salads or steamed vegetables . Mix all ingredients together and coat well with the Miso dressing .
Soak rice wraps one at a time in warm water until soft ( about 30 seconds ), transfer to a clean tea towel and dry with a paper towel . Put a few spinach or salad leaves in the middle followed by some avocado and spring onion and topped with the Asian coleslaw . Gently wrap up from the back into a roll , tucking in the sides as you go . The wraps should stick together and hold ( you should end up with a neat little wrap — with a bit of luck !) It takes a little bit of practice but once you get the hang of it , it becomes much easier . Happy Wrapping !
FOR PEANUT FREE SATAY SAUCE Ingredients :
• 3 tbsp light tahini • 1 tbsp coconut milk • 25 ml water • juice of 1 lime • 60 ml Tamari sauce ( or soy sauce ) • 1 tbsp sesame oil • ¼ tsp cayenne ( optional )
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Instructions : Add all the ingredients for the satay sauce to the container of the hand blender and whizz until a smooth consistency is reached . The peanut free satay is a fab dressing with minimal oil . It can be kept in the fridge in a sealed container for up to a week and can be used as a marinade for chicken or a dipping sauce . Add to any salad and spice it up with a little more cayenne .
140 / Hello Monaco Summer — Autumn 2022 www . hellomonaco . com