Try this delicious Greek salad for a fresh, in season and hydrating dish! Whip this up for your next backyard get-together and make extra to use for lunches throughout the week. Simply combine the olive oil, vinegar, garlic, oregano, mustard, salt, and pepper in a bowl, whisk, and pour over the other mixed ingredients!
· ¼ cup extra virgin olive oil
· 3 tablespoons red wine vinegar
· 1 garlic clove, minced
· ½ teaspoon dried oregano, more for sprinkling
· ¼ teaspoon Dijon mustard
· 1 English cucumber, cut lengthwise, seeded, and sliced ¼-inch thick
· 1 green bell pepper, chopped into 1-inch pieces
· 2 cups halved cherry tomatoes
· 5 ounces feta cheese, cut into ½ inch cubes
· ⅓ cup thinly sliced red onion
· ⅓ cup pitted Kalamata olives
· ⅓ cup fresh mint leaves
· ¼ teaspoon sea salt
· Freshly ground black pepper
Despite all the fun, summer-time has its own busyness challenges. With vacations, camps and work , time of year it can be hard to allocate both the effort tand money needed for healthy grocery shopping and meal planning. A few tips to help you shop on a budget and ensure your family is eating plenty of nutrients include shopping in season, stocking up on sales and prioritizing less waste. In season fruits and vegetables are often at a reduced price and on sale since there is likely a larger amount of them. There are often sales across varying grocery chains and even brands. Trying out a new brand of cracker or pancake mix may help save a few dollars while adding a little variety to your table. Aiming to use all the food you buy before its expiration can both limit food waste and your frequency of grocery trips.
Now that we are entering some of the highest temperatures of the year, consider foods that have hydrating properties. Staying hydrated is key to maintaining energy levels and health throughout warmer days. Watermelon, one of nature’s most hydrating fruits is a great option because it is both fun and packed with a water content of 92%. In fact, many summer fruits are full of water such as strawberries, cantaloupe and peaches. Vegetables also contain a great amount of water, most notably cucumber, lettuce, zucchini, and celery. While adequate water intake is key, getting added electrolytes from foods such as coconut water, spinach, and avocados can prove beneficial. With school right around the corner, maintaining healthy hydration for the rest of the summer will leave you and your family well equipped to tackle the new school year!
Author: Megan Tomlin, UGA Intern
Cheyenne is a Registered Dietitian Nutritionist located in the Charleston, SC area.