July 10, 2024

 

Find inspiration for meals you and your family can enjoy this summer.

Summer heat can drain your energy. It’s times like these where you may be craving something sweet. Did you know there are healthy recipes for hot days that are also sweet or refreshing?

Keep in mind, “healthy” is a somewhat subjective term — individuals’ needs vary! However, the following recipes are nutritious and perfect for a hot summer day. Dive in and find inspiration for meals you and your family can enjoy during this weather!

Summer Fruit Smoothie

Refreshing, cold and full of superfoods, this smoothie recipe is also quite delicious. Best of all it is super simple to make.

Ingredients:

  • 1 cup of fresh blueberries
  • 1 cup of chopped fresh strawberries
  • 2 peaches (peeled, seeded and chopped)
  • 6 oz of peach flavored Greek style yogurt (non-fat)
  • 1 cup of almond milk (unsweetened)
  • 2 tbsp of ground flax seeds
  • ½ cup of ice

Directions:

  1. Combine all ingredients in the blender and puree until smooth.

Summer Crab Salad

If you are a fan of seafood, give this recipe a try. It is as simple as combining all the ingredients in a bowl, mixing and enjoying.

Ingredients:

  • 2 cans – White crab meat (6 ounces drained)
  • 2 stalks of celery- diced
  • 2 green onions sliced
  • 1 tbsp of lemon juice
  • 2 tbsp of light mayonnaise
  • 1 tbsp of plain nonfat Greek yogurt
  • 1/8 tsp of black pepper
  • 1 dash of hot sauce
  • 4 large lettuce leaves

Directions:

  1. In a medium bowl mix together all salad ingredients, except lettuce leaves.
  2. Serve 1/2 cup crab salad on each lettuce leaf. You could also serve on whole-wheat bread or crackers.

High protein pasta salad

Pasta salad hits all the essentials of a summer meal. It has freshness from the veggies, a refreshing tang from the dressing and keeps you full carbs from the pasta. Bring on the summer activities.

Ingredients:

  • 1 box cooked protein plus penne pasta
  • 9 oz cooked shrimp
  • 2 handfuls arugula
  • 1/2 cup cherry tomatoes sliced
  • 1/2 cucumber sliced
  • 1/2 cup carrot sticks
  • 1/4 cup crumbled feta cheese

Dressing:

  • 4 T olive oil,
  • 2 T apple cider vinegar,
  • 1 t salt, pinch of black pepper.

Directions:

  1. Mix all together.

Texas Caviar Recipe

Trader Joe’s Texas Caviar is a favorite dip for many. This nutritious, homemade version is quick to throw together and eat on its own, or with some tortilla chips. Bring out the cowboy in you and try Texas’ finest.

Ingredients:

  • 2 (15-ounce) cans of black beans, rinsed and drained
  • 2 (15-ounce) cans of pinto beans, rinsed and drained
  • 2 (15-ounce) cans of white corn, rinsed and drained
  • 1 (4-ounce) can of chopped green chiles, undrained
  • 1 red bell pepper- cored, seeded, and finely chopped

Dressing:

  • ½ cup rice vinegar
  • ½ cup of olive oil
  • ⅓ cup of white sugar
  • ½ teaspoon of garlic powder

Directions:

  1. Gather all ingredients.
  2. Mix black beans, pinto beans, white corn, green chiles, red and green peppers, red onion, jalapeno pepper and cilantro in a large bowl.
  3. Combine rice vinegar, olive oil, sugar and garlic powder in a pan. Bring to boil, then remove from heat. Let cool for at least 10 minutes.
  4. Pour dressing over bean mixture; toss to coat.

Banana Chocolate “Ice Cream”

I scream, you scream … well you get the point — ice cream is a quintessential summer treat. This recipe is delicious, but also cuts down on some of the less desirable elements found in ice cream. Less fat and sugar with all the frozen goodness.

Ingredients:

  • 2 medium bananas
  • ⅓ cup of skim milk
  • 2 tbsp of cocoa powder
  • 1 cup of fat-free whipped topping

Directions:

  1. Peel bananas and slice into ¼ inch coins. Place in a bowl and freeze for at least two hours.
  2. Once the bananas are frozen, add the bananas, milk, and cocoa powder to blend. Blend until smooth.
  3. Fold in the whipped topping.
  4. Place the mixture in a freezer-safe container and freeze for at least 30 minutes.
  5. Serve in half scoops!

As you plan your summer menus or want a special treat to bring to a weekend party, try a few of these recipes for hot days. They hit the perfect balance of healthy, nutritious, tasty and simple to prepare. And remember, don’t forget to match those healthy recipes with plenty of hydration. It’s hot out there, stay healthy friends!