In Capitol Reef: My favorite hikes were Cassidy Arch, and Rim Overlook (4.6 miles RT from the Hickman Bridge trailhead) which had a fantastic view at the end. Panorama Point/Goosenecks were also pretty near sunset and very easy. And +1 for the pies. I did not have to rush too much, I was able to do a hike in the morning and then get a pie as a post-hike snack, though I had to settle for rhubarb one time. Last June the road was under construction which made it kind of a PITA to drive (you might have to wait 15 minutes), but you could get wherever you needed. I mostly did not think too much of the places I ate in Torrey, but I did like the Rim Rock Patio, which had open seating under the sky and fire pits to keep warm in the evening, and sometimes live music. The food was not memorable but the setting was cool. They were open a little later than the rest of Torrey which seemed to close about 9 pm.
In Canyonlands: The Island of the Sky area is easy to check out, you can drive the roads to the viewpoints, and pick which short hikes you want to do. Aztec Butte took you to an old Anasazi granary, and I thought Whale Rock was really cool, but all the short hikes I did were fun. The next day I went to the Needles area, drove to the Elephant Hill trailhead, then hiked 6 miles RT to the Chesler Park viewpoint and back. That was a really cool hike with varied terrain, slickrock, climbing up and down rocks, through narrow cracks, cool views. The trail is often only visible by the cairns so you have to pay attention a bit to stay on trail.
In between Torrey and Moab, I checked out Kodachrome State Park and hiked the Panorama Loop Trail, maybe 3-4 miles, also with cool views, and little shade.
Mid-May is probably a good time. I went mid-June last year, and it was way too hot, at least at the start of my trip. I was 'escaping' the hell-heat from Austin then, and when I got to Moab it was even hotter there. I liked Moab Brewery in town. Moab is a lot more fun to check out (and way more walkable) than Torrey.