Savor The Flavors Of The Summer Season With Tips And Recipes From Aramark And The American Heart Association

In support of their Healthy for Life® 20 By 20 initiative Aramark tapped into its network of more than 750 registered dietitians and 1,600 chefs and the AHA leveraged its national network of experts, to compile the following summer menu tips and health ideas to make the most of the season.

MENU TIPS

LIGHTEN UP YOUR SUMMERTIME LUNCH
Cool crisp salads, made from fresh in-season ingredients, make for the perfect lunch on a hot summer day. Lighten up by dressing salads with light vinaigrettes or lower calorie dressings, instead of calorie laden creamy options, like Caesar or Ranch, and think outside the salad box, by incorporating fresh summer fruits, or unexpected combinations, like walnuts or raisins.

SPICE UP YOUR BARBEQUE
Spices and summer herbs are a great way to add flavor to grilled meats, fish, vegetables and fruits. Try any of these for flavorful options:

• Ginger: Add to iced tea or summer smoothies (but remember, a little goes a long way!).
• Ground Cinnamon: Sprinkle on everything from yogurt and cereal, or even fresh fruit salad.
• Basil: Add unique flavor to fruit salads with basil. Delicious with sweet ripe peaches, strawberries, watermelon or mango, and thinly sliced basil and a little crumbled feta cheese to your favorite summer fruits.
• Cilantro: Mince fresh cilantro and add to your favorite salsa for a burst of fresh flavor.

REFRESH AND REJUVENATE WITH FRESH SUMMER PRODUCE
It's important to stay hydrated when enjoying the outdoors during the summer months. Many summer fruits and vegetables, such as tomatoes, melons, zucchini and cucumbers, are natural refreshers, since they contain more than 90% water.

• Tomatoes: Tomatoes (90% water) are most flavorful and abundant in the summer. Take advantage of this summer staple, by cutting into wedges and marinating with light dressing, or slicing and placing atop a sandwich.
• Melons: Watermelons and cantaloupes (90-95% water) are perfect in-season thirst quenchers. Serve chilled watermelon squares or cantaloupe on Popsicle sticks; top with a little yogurt for an added treat.
• Zucchini: Zucchini and squash (95% water) are perfect for grilling. Cut squash into thick slices, brush lightly with olive oil and/or preferred spices, and grill for a few minutes.
• Cucumbers: Cucumbers (95% water) are a great addition to many summer meals. Try a cool, refreshing cucumber salad:
  • Thinly slice a cucumber and top with rice wine vinegar and sesame seeds.
  • Combine with tomatoes, chopped bell peppers, onions & celery.
  • Marinate in a light vinaigrette, chill and enjoy.

A LEANER TAKE ON BARBEQUE CLASSICS
Burgers and hot dogs reign supreme during the summer months. For a healthier alternative and twist on the traditional favorites, swap out beef burgers for turkey or black bean burgers, and traditional hot dogs for a turkey sausage or veggie dogs. Top both with diced tomatoes, cucumbers or onions, for some added texture and crunch.  

CHILL OUT WITH DESSERT
Sweet frozen treats offer great escape from the summer heat. Keep a healthy balance, by choosing options like sugar free water ice or popsicles, or stay cool with frozen yogurt or a fruit parfait topped with fruit and granola. Fresh fruit smoothies are full of flavor and can also satisfy hunger, quench thirst and cool you down. If indulging in ice-cream, choose a reasonable portion and top with fresh berries.

SUMMER HEALTH & SAFETY TIPS

FOOD SAFETY TIPS FOR OUTDOOR EATING
Warm weather occasions with friends and family present opportunities for foodborne bacteria to thrive. The following tips can help protect you and your guests from foodborne illness during the warm-weather months:

• Transporting the food: Keeping cold food cold is key, so pack food with ice or frozen packs, in a closed cooler, when traveling. Cold food should be stored at 41°F (5°C) or below. Protect food from cross-contamination, by keeping raw meat, poultry, and seafood securely wrapped.
• Preparing the food: For a safe outdoor grilling experience, cooking food thoroughly is a must. A food thermometer is essential, to make sure food is cooked safely. When grilling, keep grilled foods hot by moving to the side of the grill rack until it is ready to be served. Never use the same platter or utensils that previously held raw meat, poultry, or seafood, and always have a clean platter and utensils ready at grill-side, to serve your food. 
• Serving the food: Cold perishable food should be kept in the cooler at 41°F (5°C) or below, until serving time. Cold food should not sit out for longer than two hours (or only one hour if the outdoor temperature is above 90°F (32°C)). Make sure to wrap hot foods well in an insulated container until serving. Hot food should be kept hot at 140°F (60°C) or above. Hot foods should not sit out for more than two hours.

The following recipes will help give you a summer full of healthy and delicious options.

Lighten Up Chicken Caesar Salad
Serves 4

Ingredients:
Chicken:
2 tsp vegetable oil
1 lb boneless, skinless chicken breast

Dressing:
½ cup fat free mayonnaise
1 Tbsp lemon juice
1 Tbsp red wine vinegar
1 ¾ tsp Dijon mustard
1 Tbsp grated Asiago cheese
1 ½ tsp minced garlic
½ tsp ground black pepper

Salad:
1 ¼ lb romaine lettuce, cut into bite-size pieces (about 3 quarts)
2 cups plain croutons
½ tsp ground black pepper

Preparation:

• For the chicken: Heat oil in saute pan over medium-high heat. Add chicken breasts. Sauté until no pink remains in center and internal temperature reaches 165° F. Cool. Cover. Chill. Slice thinly.
• For the dressing: Combine dressing ingredients. Whisk until well blended. Cover. Chill.
• For the salad: Combine romaine, croutons and dressing. Toss to coat. Place salad on serving platter. Top with sliced chicken and sprinkle with pepper.
• Serve immediately.

Nutrition Highlights (Per Serving)
Calories: 330 Total Fat: 9g Saturated Fat: 2g Sodium: 580mg

Blueberry, Raspberry Yogurt Parfait
Serves 4

Ingredients: 
1 cup raspberries
1 cup blueberries
1 ½ cups low fat vanilla yogurt
1 cup low fat granola without raisins

Preparation:

• In each 8 oz. clear glass, layer the following: ¼ cup raspberries, ¼ cup blueberries

Nutrition Highlights (Per Serving)
Calories: 200 Fat: 3g Saturated Fat: 1g Sodium: 115mg

Asian Marinated Vegetable Salad with Citrus Vinaigrette
Courtesy of the American Heart Association
Serves 4

Ingredients (salad)
1 cup sugar snap peas
1 cup fresh broccoli, cut into bite-size pieces
3 medium carrots, cut into bite-size pieces
¾ small red onion, cut into thin strips
1 medium diced tomato OR 14.5 ounces canned, no-salt-added or low-sodium, diced tomatoes, drained
1 medium orange OR canned mandarin oranges in lite syrup or own juice, drained, rinsed
2 tablespoon chopped, unsalted, unoiled almond slices or walnuts
1 teaspoon sesame seeds (optional)

Ingredients (citrus vinaigrette) 
½ cup sugar-free, 100% orange juice OR juice from 2 medium oranges
¼ cup fresh cilantro OR 2 Tbsp. dried cilantro
Juice from 1 lime OR 1 Tbsp. lime juice
1 tablespoon extra-virgin olive oil
1 teaspoon honey
1 teaspoon Dijon mustard
½ teaspoon low-sodium soy sauce
1 teaspoon fresh, grated ginger OR 1/2 tsp. ground ginger

Preparation

• Combine orange juice, cilantro, lime juice, olive oil, honey, mustard, soy sauce and ginger in blender and process until smooth, set aside and chill. If using dried cilantro and ginger, you can whisk in a bowl.
• Toss remaining ingredients with ¾ cup vinaigrette and chill for at least 4 hours.

Nutrition Highlights (Per Serving)
Calories: 137 Fat: 5.5g Saturated Fat: 0.5g Sodium: 90 mg

Cantaloupe Cucumber Gazpacho
Courtesy of the American Heart Association
Serves 5

Ingredients: 
3 cup diced cantaloupe (about 1/2 cantaloupe)
1 small cucumber, coarsely chopped
½ cup plain, fat-free Greek yogurt
½ teaspoon fresh ginger, grated OR ¼ teaspoon ground ginger
2 teaspoon fresh basil, coarsely chopped OR 1 teaspoon dried basil
2 tablespoon fresh mint, coarsely chopped OR 1 teaspoon dried mint
1 small fresh jalapeño pepper, coarsely chopped
2 teaspoon extra virgin olive oil
¼ teaspoon champagne vinegar or white wine vinegar
1 pinch cayenne pepper

Preparation

• Combine all ingredients in food processor. Puree until very smooth (about 2-3 minutes).
• Chill for 30 minutes and serve cold.

Recipe Tip:
This soup is best when made fresh and eaten in the same day.

Nutrition Highlights (Per Serving)
Calories: 66 Fat: 2.0g Saturated Fat: 0.5g Sodium: 25mg

About Aramark
Aramark (NYSE: ARMK) delivers experiences that enrich and nourish people's lives through innovative services in food, facilities management, and uniforms. United by a passion to serve, our 270,000 employees make a meaningful difference each day for millions of people in 21 countries around the world. Aramark is recognized as one of the World's Most Admired Companies by FORTUNE, rated number one among Diversified Outsourcing Companies, as well as among the World's Most Ethical Companies by the Ethisphere Institute. Learn more at www.aramark.com or connect with us on Facebook and Twitter.

About the American Heart Association
The American Heart Association is devoted to saving people from heart disease and stroke –  the two leading causes of death in the world. We team with millions of volunteers to fund innovative research, fight for stronger public health policies, and provide lifesaving tools and information to prevent and treat these diseases. The Dallas-based association is the nation's oldest and largest voluntary organization dedicated to fighting heart disease and stroke. To learn more or to get involved, call 1-800-AHA-USA1, visit heart.org or call any of our offices around the country.  Follow us on Facebook and Twitter.

Contact:

Erin Noss
215-409-7403
[email protected]

Bryn Wassel
215-238-3054
[email protected]

Photo - http://photos.prnewswire.com/prnh/20160617/380699
Logo - http://photos.prnewswire.com/prnh/20150804/254981LOGO

SOURCE Aramark; American Heart Association

Related Links

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