Summer is on the horizon, a time for festive celebrations; from Memorial Day to Labor Day, and the Fourth of July in between. Calendars are also filled with picnics, family get-togethers, beach and pool parties, weddings, graduations and more.

With all the festivities come many temptations in the form of rivers of soda, beer, and wine, train-loads of fatty dips, cheese platters, chips, ice cream, pastries, dishes drowning in mayonnaise, butter and cream, grilled steaks the size of Texas…please pass the Tums – thanks!

For health-minded folks it can be challenging to avoid sabotaging their resolve to maintain good health and/or lose weight. The following are some tips to help you navigate the joys of social gatherings.

* While you are attending an event, keep in mind that this is not about one feast; it is about how to enjoy  social occasions – throughout the year – while minding your health. This boils down to a fundamental lifestyle decision.

* Don’t come hungry to a party. Eat a nutritious snack before you arrive; plan and prepare it an advance.

* By skipping certain foods and consuming only a small sampling of some others, you shouldn’t feel deprived whatsoever. On the contrary, you are in the driver’s seat, determining what, and how much you eat.

* Avoid mindless chain nibbling, especially on calorie-laden fillers and appetizers such as chips, cheese, fatty dips, and spreads, before and after a meal.

* When putting food on your plate, focus on healthier dishes and smaller portions. You can’t be tempted when you ask yourself: “Who is in charge, a piece of food, or me?”

* During an event stay as far from the eats as possible; concentrate more on socializing, and less on eating: out of sight, out of mouth!

* If you have to bring a dish, opt for something health-friendly, such as a vegetable casserole; whole grain pilaf; fruit salad; raw vegetable salad; bean or avocado dip with whole-grain pita chips, etc. This will provide you with another low calorie, nutritious food option at the celebration.

* If you are hosting a party you have considerably more control over what is served, even if your guests will be contributing to the menu as well. You can also diplomatically make suggestions for wholesome fare when asked during the planning stage.

Think how great you will feel after a party, when you know that you exercised mind over food, and did not participate in the “No-Slice-of-Cake-Left-Behind” eating marathon!

The following are recipes for delicious dishes fit for almost any occasion. PLEASE NOTE: You can halve, double, or triple each recipe which can also be used for daily meals at home.

GREEK-STYLE SALAD
2 servings

4 large Romaine lettuce leaves, shredded
2 cups spinach leaves, coarsely torn
1 large tomato, chopped
1/2 cucumber, halved lengthwise, sliced
1 green onion, thinly sliced
1 green bell pepper, seeded, chopped
2 tablespoons mint leaves, torn
4 tablespoons crumbled feta cheese
6 pitted black olives
DRESSING:
3 tablespoons extra virgin olive oil
2 tablespoons lemon juice
Salt and pepper
1 teaspoon dried oregano

In a large bowl mix all the dressing ingredients. Add all the other ingredients, except the feta and olives. Place the salad on serving plates, evenly divided, top with feta cheese and olives.

PASTA-BASIL IN YOGURT DRESSING
4 servings

4 cups uncooked bowtie or spiral-shaped, whole grain pasta
Olive oil divided:
1 tablespoon olive oil
4 tablespoons olive oil
1 large yellow onion, chopped
3 cloves garlic, finely chopped
2 yellow squash (summer zucchini), coarsely grated
2/3 cup frozen peas, thawed
2/3 cup non-fat, plain yogurt
2/3 cup packed, coarsely chopped fresh basil leaves
Salt to taste

TO COOK THE PASTA: Fill a large saucepan 2/3 with water. Add 1 tablespoon oil. Cover and bring the water to a rolling boil. Gently mix in the pasta.  Reduce the heat to low, and leaving the cover partially open, cook slowly 8 – 10 minutes, mixing once more. Do not overcook. Drain. Cool.

Meanwhile, heat the remaining oil in a large skillet over medium heat. Stir in the onion, cover, reduce the heat and cook about 12 minutes, until the onion is translucent, stirring once or twice. Mix in the garlic and zucchini, and continue to cook (covered) 5 minutes, stirring occasionally.

In a large bowl mix the yogurt and basil. Add the salt, pasta, zucchini mixture, and (raw) peas. Mix well. Refrigerate in an airtight container for 1 hour before serving.

“Mission Nutrition” Tips and Recipes from Judy E. Buss, Syndicated Eating-for-Health Columnist

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