Healthy Summertime Recipes
by Journey to Health Nutritionist, Lainie Wolter
What’s up JTH fam! I hope y’all are having a wonderful summer. We’re in the peak of summertime activities, vacations and fun! We all know how difficult it can be to stay on track and eat healthy in the summertime. These nutritious recipes can be a great addition to your weekly meals – they’re refreshing, delicious and healthy!
Check out this list of summertime recipes to try in the next few weeks:
Avocado Feta Dip
Ingredients:
- 2 avocados, diced
- 4 ounces feta
- 3 medium Roma tomatoes, diced
- ⅓ cup red onion, diced
- 2 cloves garlic, minced
- ½ cup parsley or cilantro, chopped
- 1 tbsp olive oil
- 1 tbsp apple cider vinegar or white vinegar
- ½ tsp salt
Add all ingredients to a bowl and fold together, careful not to mash the avo. Dip with crackers, chips, pita/flatbread, or enjoy on its own!
Kale and Fruit salad
Ingredients:
- 2-3 cups of kale, rinsed and dried
- ½ cup cooked quinoa or beans
- 1-2 whole fruits, sliced/diced (peaches, pears, apples, oranges)
- ¼ cup chopped nuts (peanuts, walnuts, pecans, almonds)
- You can roast these too if you want!
- 1 tbsp olive oil + 1 tbsp vinegar
- ⅔ – ¾ cup cooked chicken
Start by getting the quinoa or beans cooking, there should be instructions to follow on the package. Next, chop up your toppings and set them aside. De-spine the kale by cutting or tearing the leaves off of the hard spiny part, and place the leaves in a bowl. Add 1 tbsp olive oil and 1 tbsp vinegar, then using your hands, massage this mixture (3-4 min) into the kale to breakdown the toughness and bitterness of it. Add all of the toppings to the kale and enjoy! You don’t necessarily need a dressing for this recipe because the oil/vinegar add flavor and moisture. This recipe stores well in the fridge for up to a week.
Pineapple and Veggie Stir Fry
Ingredients:
- 2 cups of canned pineapple (in 100% pineapple juice)
- 2 cups of chopped broccoli (frozen is fine)
- 1 red bell pepper, chopped into strips or squares
- ½ red onion, chopped
- ½-⅔ cup of rice (whatever type you prefer)
- Preferred protein: chicken, beef, fish, tofu
- 2 tbsp. Spicy peanut sauce
Preheat the oven to 415 and line a large baking sheet with parchment paper. Add the prepared veggies and pineapple to the sheet, then toss with olive oil, salt, pepper, and garlic powder. Spread in a single layer and bake at 415 for 25 min (toss halfway through). Serve with rice, protein, and spicy peanut sauce.
Summertime Slaw
Ingredients:
- ½ cup diced onion
- 2 cups shredded cabbage
- 1 grated carrot
- 1 cup diced broccoli
- 1/8 cup sesame seeds
- The juice of 2 limes
- 1 tsp grated ginger
- ½ cup avocado mayo
- Pinch of salt
Add all ingredients to a large bowl and stir until well combined. This coleslaw is anti-inflammatory and rich in antioxidants. Enjoy by itself or as a side to your favorite dinner!
If you try these recipes, email us and let us know which one was your favorite! We can’t wait to hear what you think! Stay tuned for more educational blogs to help you on your fitness journey.
