Summer is the perfect time to enjoy fresh, vibrant, and healthy foods. With an abundance of seasonal produce and warm weather encouraging lighter meals, it's easy to create dishes that are both nutritious and delicious. Here are some healthy summer recipes that will keep you refreshed and energized all season long.
1. Watermelon and Feta Salad
This refreshing salad combines sweet and savory flavors, making it a perfect dish for hot summer days.
Ingredients:
4 cups watermelon, cubed
1 cup feta cheese, crumbled
1/4 cup fresh mint leaves, chopped
2 tablespoons olive oil
1 tablespoon balsamic vinegar
Salt and pepper to taste
Instructions:
In a large bowl, combine the watermelon, feta cheese, and mint leaves.
Drizzle with olive oil and balsamic vinegar.
Season with salt and pepper.
Toss gently and serve immediately.
2. Grilled Chicken and Veggie Skewers
Grilled skewers are a summer staple, and this version is packed with protein and colorful vegetables.
Ingredients:
2 boneless, skinless chicken breasts, cut into 1-inch pieces
1 red bell pepper, cut into chunks
1 yellow bell pepper, cut into chunks
1 zucchini, sliced into rounds
1 red onion, cut into chunks
2 tablespoons olive oil
2 cloves garlic, minced
1 teaspoon dried oregano
Salt and pepper to taste
Instructions:
Preheat the grill to medium-high heat.
In a large bowl, combine olive oil, garlic, oregano, salt, and pepper.
Add chicken and vegetables to the bowl, tossing to coat evenly.
Thread chicken and vegetables onto skewers.
Grill skewers for 10-12 minutes, turning occasionally, until chicken is cooked through and vegetables are tender.
Serve with a side of quinoa or a green salad.
3. Quinoa Tabbouleh
This light and flavorful salad is a great alternative to traditional tabbouleh, using quinoa instead of bulgur wheat for added protein.
Ingredients:
1 cup quinoa, rinsed
2 cups water
1 cup parsley, finely chopped
1/2 cup mint leaves, finely chopped
1 cup cherry tomatoes, halved
1 cucumber, diced
1/4 cup red onion, finely chopped
1/4 cup olive oil
1/4 cup lemon juice
Salt and pepper to taste
Instructions:
In a medium saucepan, bring quinoa and water to a boil.
Reduce heat to low, cover, and simmer for 15 minutes, or until water is absorbed.
Fluff quinoa with a fork and let it cool.
In a large bowl, combine quinoa, parsley, mint, cherry tomatoes, cucumber, and red onion.
In a small bowl, whisk together olive oil, lemon juice, salt, and pepper.
Pour dressing over the quinoa mixture and toss to combine.
Chill in the refrigerator for at least 30 minutes before serving.
4. Chilled Avocado Soup
This creamy and refreshing soup is perfect for cooling down on a hot day.
Ingredients:
3 ripe avocados, peeled and pitted
2 cups vegetable broth
1 cup Greek yogurt
1 cucumber, peeled and chopped
2 tablespoons lime juice
2 cloves garlic, minced
Salt and pepper to taste
Fresh cilantro for garnish
Instructions:
In a blender, combine avocados, vegetable broth, Greek yogurt, cucumber, lime juice, and garlic.
Blend until smooth.
Season with salt and pepper.
Chill in the refrigerator for at least 1 hour.
Serve cold, garnished with fresh cilantro.
5. Berry Yogurt Parfait
This simple and healthy dessert is perfect for satisfying your sweet tooth without the guilt.
Ingredients:
2 cups Greek yogurt
1 cup mixed berries (strawberries, blueberries, raspberries)
1/4 cup granola
2 tablespoons honey
Fresh mint leaves for garnish
Instructions:
In a bowl, mix Greek yogurt and honey.
In serving glasses, layer yogurt, berries, and granola.
Repeat layers until glasses are filled.
Garnish with fresh mint leaves.
Serve immediately or chill until ready to serve.
These healthy summer recipes are easy to prepare and perfect for enjoying the season's fresh produce. Whether you're planning a picnic, a barbecue, or just a light meal at home, these dishes will help you stay cool, nourished, and satisfied. Enjoy the flavors of summer while keeping your meals nutritious and delicious!
Brought to you by Tara Schumann, Digital Media Specialist for The Society of Certified Senior Advisors.
