Slow Down and Savor Summer’s Bounty

My garden is just getting going here in Montana. The garlic scapes are ready to be harvested, and we’re enjoying greens from the greenhouse like arugula, spinach, lettuce, chard and bok choy.

I’ve been growing food in my backyard for a long time now. One of my favorite ways to unwind from a day at work is to pick my way through the garden and creatively prepare dinner for my family. But eating food wasn’t always filled with joy and ease for me. Years ago, eating in general caused me angst and as I chewed, I braced myself for gut pain and discomfort. My diet at the time was very limited, and I tended to avoid summer gatherings around the BBQ or the campsite with friends and family. I managed my social life around the foods I could or couldn’t eat and the bloat and gas that would almost definitely follow.  

The summer months are when impromptu potlucks, barbecues, and camping trips brought all the foods I shouldn’t eat to the shared table. And I’d sit in envy as I watched my friends eat anything they wanted. I also was tired of explaining myself and my food choices. It seems like everyone has unsolicited nutrition advice to give—and I was tired of taking advice that didn’t take into account my specific body and its unique needs.  

Can you relate?

As humans, food is essential to our survival, yet it can become a source of stress when it starts affecting our bodies in negative ways. Feeling bloated, anxious, or even embarrassed by digestive issues during social gatherings can make us withdraw from the things we love—like celebrating life with friends and family. And the fear of food can make sharing a meal with others feel almost debilitating.

And here's the good news: It doesn't have to be that way.

With these 5 tips, you can begin to embrace the bounty of summer, without the stress.

1. Eat local

Grow some food, visit a local Farmer’s Market or join a CSA to get the freshest produce direct from farm to table. Right now, in Montana, we’re welcoming the bright, vibrant flavors of early summer—garlic scapes, radishes, peas, scallions, leafy greens, and fresh herbs including parsley, cilantro, sage, thyme and marjoram.

2. Think Good Thoughts About Food

Did you know that digestion starts in the brain? Think good things about the food you are about to eat to stimulate enzyme production in the mouth and prime the digestive organs to receive food.

3. Hydrate

Dehydration can slow digestion. Use the flavors of the summer to infuse water or make herbal sun tea. Be sure to get half your body weight in ounces of water each day at a minimum. My favorite is mint, cucumber in lemon infused in water. 

4. Sit, Chew and Savor

Slow down, smell the food, share some laughter with those around you, and take the time to chew. “Liquify your solids and chew your liquids” to let those enzymes do their work, and to ease digestive work further downstream (think small intestine and colon). Summer meals are also a great time to watch your portions and savor what’s on your plate. Enjoy lighter meals of fresh foods and quality proteins.

5. Slow Down and Stress Less

Enjoy the warm, long days and make the most of every minute with activities like hiking, swimming, floating, biking, hammocking, and concert going. And remember to hit “pause” every so often and check your burnout meter. If you notice your energy waning, remember that summer is also a great time to sit, read a book, and rest. Your digestive system will thank you when you make space for relaxation, too.

Wishing you a joyful summer full of fresh foods, fun adventures and good company.

Be well, 

Karen

Herb-Infused Lemon Chicken Salad

Ingredients:

• 2 chicken breasts (or thighs) without skin

• 1 tablespoon olive oil

• Salt and pepper, to taste

• 1 teaspoon lemon zest

• 1 tablespoon fresh lemon juice

• 1/4 cup fresh parsley, chopped

• 1/4 cup fresh basil, chopped

• 2 tablespoons fresh dill, chopped

• 1/4 cup red onion, thinly sliced (omit if following a SIBO diet)

• 1 cup cherry tomatoes, halved

• 1/2 cucumber, sliced

• 1 avocado, diced

• 1 tablespoon extra virgin olive oil (for dressing)

• 1 tablespoon lemon juice or apple cider vinegar

• Salt and pepper, to taste

Instructions:

1. Cook the Chicken:
   Heat 1 tablespoon of olive oil in a skillet over medium heat. Season the chicken breasts with salt, pepper and lemon zest. Cook the chicken for about 6-7 minutes per side, until fully cooked (internal temp should reach 165°F). Let it rest for a few minutes before slicing it thinly.

2. Prep the Salad:
   In a large bowl, combine the parsley, basil, dill, mint, red onion, cherry tomatoes, cucumber, and avocado.

3. Make the Dressing:
   In a small bowl, whisk together the extra virgin olive oil, lemon juice or ACV, salt, and pepper. Adjust to taste.

4. Assemble the Salad:
   Add the sliced chicken to the salad bowl. Drizzle the dressing over the top and toss everything gently to combine.

5. Serve:
   Serve immediately or chill.

Enjoy this herb-packed salad as a light lunch or a side dish to a main meal! The fresh herbs give it so much flavor, and it's packed with nutrients. You can also swap out any herbs based on what you have on hand!