Hello food lovers and health enthusiasts! As a registered dietitian, I’m thrilled to share with you some delightful summer recipes that are not only delicious but also packed with nutrients. Summer is the perfect time to take advantage of fresh, vibrant produce and to enjoy lighter meals that fuel your body without weighing you down. Let’s dive into these refreshing recipes that will make your summer meals both healthy and exciting.
Avocado & Berry Salad
Ingredients
2-3 cups spinach & arugula
¾ cup strawberries, sliced
¾ cup blueberries
1 avocado, sliced
¼ cup pecans, chopped
Sesame seeds
4-6 tbsp balsamic vinegar
Salt & pepper to taste
Directions
1. Add spinach and arugula mix into large bowl
2. Top with sliced strawberries, blueberries, sliced avocado, and pecans.
3. Sprinkle salt, pepper, and sesame seeds on top
4. Drizzle balsamic vinegar
5. Enjoy or refrigerate
(adapted from The Whole Cook)
Simple Grilled Salmon
Ingredients
1 ½ lb salmon filets
1 small bunch of fresh dill
1 medium lemon
2 tbsp olive oil
3 cloves minced garlic
Salt and pepper to taste
Directions
1. Remove the salmon from the refrigerator and let stand at room temperature for 10 minutes while you prepare the other ingredients. Preheat an outdoor grill to medium (about 375°F). Line a rimmed baking sheet (large enough to hold your piece of salmon) with a large piece of aluminum foil.
2. Lightly coat the foil with baking spray. Then, arrange a few sprigs of dill down the middle. Cut the lemons into thin slices and arrange half of the slices down the middle with the dill. Place the salmon on top.
3. Drizzle the salmon with the oil. Sprinkle with the salt and pepper. Scatter the garlic over the top, then lay a few more springs of dill and the remaining lemon slices on top of the salmon. Chop a tablespoon or so of the remaining dill and reserve for serving.
4. Fold the sides of the aluminum foil up and over the top of the salmon until it is completely enclosed. If your piece of foil is not large enough, place a second piece on top and fold the edges under so that it forms a sealed packet. Leave a little room inside the foil for air to circulate.
5. Carefully slide the wrapped salmon onto the grill. Close the grill and grill the salmon for 14-18 minutes, until the salmon is almost completely cooked through at the thickest part. The cooking time will vary based on the thickness of your salmon side.
COOKING SAFETY TIP: Salmon should reach internal temperature of 145 degrees
6. Open the grill, and carefully open the foil so that the top of the fish is completely uncovered (be careful of hot steam). Close the grill, and continue grilling until the fish is cooked through completely, about 3 minutes more.
7. Serve with your favorite grilled sides
(adapted from Well Plated)
Quinoa and Black Bean Stuffed Bell Peppers
Ingredients
4 large bell peppers, de-seeded; tops cut and chopped for the filling; the peppers cut in half lengthwise to hold the filling
2 cups cooked quinoa (tricolor or brown is best)
1 cup black beans
1 cup low sodium pasta sauce
¼ cup cilantro, coarsely chopped
½ cup cheddar cheese, plus more for topping
Salt and pepper to taste
Optional: spoonful Greek yogurt as topping
Directions
1. Preheat over to 350 degrees
2. Cook quinoa according to package directions
3. In large bowl, mix cooked quinoa, black beans, chopped bell pepper tops, cheese, pasta sauce, cilantro, salt and pepper
4. Pack each bell pepper with the filling, place in prepared baking dish, cover with aluminum foil, and bake for 25-30 minutes
5. Top with additional cheese, optional Greek yogurt, serve and enjoy
(adapted from Yay For Food)
Raspberry & Dark Chocolate Yogurt Bark
Ingredients
2 cups plain Greek yogurt
1 tbsp honey (or agave)
¼ cup dark chocolate chips
2 tbsp unsweetened shredded coconut
½ cup frozen raspberries (chopped roughly if desired)
Directions
1. Add yogurt and honey into bowl and mix well
2. Spread parchment paper over 13×9 baking sheet
3. Spread yogurt mixture on the baking sheet evenly
4. Sprinkle chocolate chips, coconut, and raspberries on too
4. Place in freezer for 2 hours or into fully frozen
5. Break into chunks and serve or bag and store in freezer
(adapted from Unicorns in the Kitchen)
Summer is the perfect season to experiment with fresh, vibrant, and healthy recipes. These dishes are not only nutritious but also bursting with flavors that celebrate the best of summer produce. As a registered dietitian, I encourage you to enjoy these recipes and to get creative in the kitchen. Eating well doesn’t have to be complicated or time-consuming; sometimes, the simplest ingredients make the most delicious meals. Happy cooking and enjoy your healthy summer!