Flourish Wellness: Easy Summer Eats & 2024’s Trending Spices
Delicious No-Cook Recipes, Flavorful Spice Additions, and Healthy Travel Snacks
Hello Flourish Community!
Summertime eating, entertaining, and traveling can be both enjoyable and effortless with a little planning. In this newsletter, we explore how to host with ease using no-cook meals, enhance common dishes with unique flavors, and prepare nutritious snacks for your travels.
Easy Entertaining Without Spending Hours in the Kitchen
What do you recommend for easy entertaining that doesn’t require a lot of time in the kitchen? Here are some ideas:
Chicken, Beef, and Shrimp Kabobs
• Why it’s a great option: Kabobs can be personalized to fit individual taste preferences and can be assembled ahead of the event.
• Ingredients: Protein source like chicken, beef, shrimp, or tempeh; sliced vegetables like peppers, onion, and cherry tomatoes; sliced fruit like pineapple, peaches, and nectarines.
• Preparation: Some cooking required (30-40 min).
Entrée Salad with Homemade Dressing
• Why it’s a great option: Ingredients can be modified seasonally to create a completely unique dish that can be topped with favorite protein choices like grilled chicken, shrimp, or vegetarian options like beans.
• Ingredients: Seasonal vegetables & fruits; protein source like chicken, beef, seafood, or beans; nuts and seeds; cheese; olive oil and vinegar as a base for homemade dressing. Elevate the meal by preparing 1-3 different homemade salad dressings for your guests to choose from when they assemble their salad.
• Preparation: Some cooking required (30-40 min).
Charcuterie Board
• Why it’s a great option: Create a balanced snack-style meal that requires no cooking by pairing favorite protein sources with produce and healthy fat options.
• Ingredients: Cured meats; cheese; whole grain baguette or crackers; olives; sliced fruit & vegetables; variety of sweet and sour options like jam and pickles.
• Preparation: Minimal (15 minutes for assembly).
“Nice” Cream
• Why it’s a great option: A no added sugar dessert, nice cream is typically just blended frozen fruit and non-dairy milk. Combine ingredients in the food processor and then place the mixture in a freezer-safe container until you are ready to serve.
• Ingredients: Frozen fruit; frozen banana; non-dairy milk.
• Preparation: Minimal (15 minutes).
Seasonal Fruit with Chocolate Hummus
• Why it’s a great option: Simple desserts are often the best. Try pairing seasonal fruit with a store-bought chocolate hummus. Use a sifter to dust fruit with unsweetened cocoa powder and add mint to garnish the plate.
• Ingredients: Seasonal fruit; chocolate hummus.
• Preparation: Minimal (15 minutes to wash and slice fruit).
Spices and Condiments to Add to Your Pantry
Looking to add some new spices and condiments to your pantry? Here are a few trending spices for 2024:
• Description: A spice blend from the Kashmir region of India, often containing fennel, ginger, and dry ginger powder.
• Usage: Excellent for rich, flavorful curries and stews, and also great for marinating meats or adding to roasted vegetables.
• Description: These peppercorns from the Sichuan province of China provide a unique numbing sensation along with a citrusy flavor.
• Usage: Perfect for adding to stir-fries, soups, and sauces, or for making authentic Sichuan dishes.
• Description: A Japanese seasoning mix that includes dried fish, sesame seeds, chopped seaweed, sugar, and salt.
• Usage: Sprinkle on rice, vegetables, or fish, or mix into popcorn for a unique snack.
• Description: A Persian spice blend that typically includes cinnamon, cardamom, cumin, and dried rose petals.
• Usage: Ideal for stews, rice dishes, and as a rub for meats or fish.
• Description: A spice from the parsley family, with a taste similar to thyme but more pungent.
• Usage: Great for adding to bread, biscuits, and savory pastries, as well as for seasoning lentils and beans.
Healthy Snacks for Traveling
There are so many non-perishable options for snacks but not all are the most nutritious. Here are a few of my favorite recommendations for healthy snacking when traveling or simply on-the-go:
• Freeze-Dried Fruit & Vegetables: No-sugar added freeze-dried produce removes the water while retaining the nutritional value and flavor. Delicious on its own, these are also fantastic to add to a homemade trail mix for additional crunch and sweetness.
• Nuts and Seeds: A great nutrient-rich protein option. Try low-sugar flavored nuts or make your own for added variety. Aim to keep your portions to the recommended serving size, typically about 1 oz.
• Popcorn: A fantastic whole-grain snack. Look for pre-packed popcorn made with olive oil or make it yourself with an air-popper or on the stovetop.
• Whole-Food Based Protein Bars: There are delicious and nutritious bars on the market. Make sure to check the nutrition facts label and ingredient list. Focus on finding a bar with simple ingredients, minimal added sugars, and protein. My favorite options are Rx bars.
Enjoy these tips and have a fantastic summer!
Warmly,
Alison Massey