HEALTH LINKS
IN SEASON
SUMMER PRODUCE
WRITTEN BY SAVANNAH ROSE NEVEUX
Summer is filled with the smells of happiness wafting through the air: suntan lotion, salt water, fresh seasonal fruits and veggies cooking on the grill. These summer fruits and veggies not only taste juicy and delicious, they are packed with antioxidants and a plethora of vitamins that contribute to disease prevention. Pulse spoke with Chef AJ—a chef, culinary instructor, author and co-producer of Healthy Taste of LA, an annual event in Redondo Beach—to bring you some fun facts about these wonderful produce. Pulse: What are some healthy ways to prepare vegetables? Chef AJ: I think the healthiest ways to prepare veggies are raw in salads or lightly steamed without added fat like butter, oil, cheese or salt. Pulse: Does the same go for fruits? AJ: Yes. Fresh, raw fruit is best. It is always superior to eat your food whole and unprocessed. Pulse: Are there any methods of preparation that should be avoided when cooking fruits and vegetables? AJ: Frying for sure, and dousing healthy veggies in high-fat toppings. I also avoid all processed sugars when using fruit and use only fruits like dates or pears to sweeten.
Pulse: What are the healthiest oils to use when sautéing vegetables? AJ: In my opinion and that of many medical doctors, there are no healthy oils, as they all are 4,000 calories per pound and contain no fiber or nutrients and contribute to obesity, diabetes and heart disease. It is easy to dry-sauté veggies, water-sauté or use liquids like no-sodium vegetable broth, water, fruit or vegetable juice—or even wine. You can also use waterless cookware. Pulse: What are some unexpected ways to prepare fruits and veggies? AJ: I like to use a dehydrator and make them into chips. You can make delicious healthy chips out of carrots, beets and sweet potatoes and fruit leathers without added sugar. Pulse: Do you have any tips for getting kids to eat their vegetables? AJ: Don’t feed them unhealthy, sugar-laden, processed foods, and they will develop a taste for veggies early on. Hide the veggies in foods like soups and green smoothies. Pulse: What are your favorite in-season summer fruits and veggies? AJ: My favorite is something called the Sugar Kiss Melon. It’s an insanely sweet cantaloupe that is guaranteed sweet. Pulse: Do you have any tips for keeping fruits and veggies fresh? AJ: Yes, eat them every day, several times a day, so they don’t go bad! Those green bags also help.
NUTRIENT-RICH CHOCOLATE SMOOTHIE
8 ounces unsweetened almond milk 4 ounces pomegranate juice 6 ounces organic baby spinach 1 banana, frozen Dates (or date paste) to taste 3 tablespoons raw cacao powder 2 cups frozen blueberries 1 tablespoon flax seeds
HAIL TO THE KALE SALAD
Even people who say they don’t like kale will gobble this up.
4 pitted dates (soaked in water if not soft) ½ teaspoon red pepper flakes
*For a lower-fat version, decrease nut butter to 6 tablespoons and add one can of rinsed and drained cannellini beans.
PREPARATION
In a high-powered blender, combine all ingredients until smooth and creamy. Remove the thick, larger stems from the kale and discard. Place kale leaves in a large bowl and massage the dressing into them. Sprinkle with nuts before serving, if desired. This will only get better with age. It’s also delicious when made with peanut butter in the dressing and shredded raw beets and carrots in the salad. This dressing is also delicious on potatoes and cooked veggies.
SALAD
24 ounces chopped kale Sliced almonds
DRESSING
1 cup raw almond butter (uns ?Y][?Y[? [??[ Y
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