Wellness@Work: Hydrating summer recipes

By Tinsley Chavers, R.D., C.D.C.E.S.

Summer in Mobile is often filled with barbecues, days on the water, bike rides and nights spent catching fireflies. One thing a Mobile summer certainly has is heat. With an increase in the temperatures and in time spent outside comes an increased need for hydration. While most of your water intake should come from fluids, foods also can help improve hydration.

When choosing foods this summer, you might consider hydrating fruits and vegetables like melons, berries, cucumbers, squash, peppers, and salad greens.

Tip: Tired of buying fresh fruits and vegetables only to watch half of the produce go bad? Choose recipes with similar ingredients. Start with one recipe for the week and build from there. Maybe you’re having chicken tacos with cabbage slaw but have some cabbage left over. You might then have shrimp stir fry with shredded cabbage and carrots. Now you have shrimp and tortillas left over; turn them into shrimp tostadas. Not only does this decrease food waste, but it gives you answers to the age-old question, “What’s for dinner?”

Shared Ingredients:

• Spinach
• Onion
• Basil
• Nuts

Serves Well:

• When topped with grilled or baked chicken, or shrimp
• As a side salad with pork tenderloin or fish

Strawberry Spinach Salad with Poppy Seed Dressing

• Ingredients:
  • Salad:
    • Baby spinach
    • Fresh strawberries, sliced
    • Red onion, sliced
    • Raw pecans
    • Crumbled feta cheese
    • Optional: Mint or basil
  • Dressing:
    • ¼ cup balsamic vinegar
    • 3 tablespoons extra-virgin olive oil
    • 1 tablespoon poppy seeds
    • 1-2 tablespoons honey, per sweetness preference
    • ½ teaspoon Dijon mustard
    • ½ teaspoon salt
    • ¼ teaspoon black pepper
  • Instructions:
    • Place the thinly sliced onions in a bowl and cover with cold water. Let sit while you prepare the rest of the salad.
    • Toast the pecans. Preheat the oven to 350°F. Spread the pecans in a single layer on a baking sheet. Bake for eight to 10 minutes, until the pecans are fragrant and the center of a pecan is tan. Transfer to a cutting board and roughly chop when cool.
    • Prepare the dressing. Whisk together dressing ingredients until well combined.
    • Assemble the salad:
    • Place the spinach in a serving bowl.
    • Drain the red onion and add to bowl.
    • Add the strawberries.
    • Drizzle about half of the dressing over the salad and toss to coat the leaves.
    • Add the feta and pecans. Top with fresh mint or basil, if desired.

Quinoa Caprese Salad with Balsamic Dressing

• Ingredients:
  • Quinoa
    • 2 tablespoons olive oil
    • 1 cup onion, finely diced
    • 1 tablespoon minced garlic
    • ½ cup quinoa
    • 1 cup water
  • Salad:
    • Baby spinach
    • Cherry tomatoes, halved or quartered
    • Miniature mozzarella pearls, halved or quartered
    • Fresh basil, finely chopped
    • Optional: Avocado or toasted nuts
  • Dressing:
    • ¼ cup extra-virgin olive oil
    • 2 tablespoons balsamic vinegar
    • 1 tablespoon red wine vinegar
    • 1 tablespoon Dijon mustard
    • 1 tablespoon honey
    • ¼ teaspoon black pepper
• Instructions:
  • Prepare the quinoa:
  • Heat olive oil in a nonstick pot over medium heat.
  • Add diced onions and cook until translucent. Add garlic and cook for about 30 seconds. Add quinoa and toast, stirring constantly for two minutes.
  • Pour in water and salt, if desired, and increase heat to high and bring to a boil. Cover pot with lid and reduce to simmer for about 20 minutes until all the liquid is absorbed.
  • Remove from heat and let quinoa steam in pot for five to 10 minutes. Move to bowl or tray and refrigerate to chill.
  • Prepare the dressing. Whisk together dressing ingredients until well combined.
  • Assemble the salad:
  • Place the spinach a serving bowl.
  • Add the cooled quinoa, cherry tomatoes, mozzarella pearls, and fresh basil. Add the avocado or toasted nuts, if desired.
  • Drizzle about half of the dressing over the salad and toss to coat the leaves.

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more.