Healthy Recipes to Try this Summer

As spring turns to summer, we all have a lot on our minds; vacations, barbeques, your summer tan, and, for most, your bikini body. Some have prepared months to walk around the pool in their bathing suit while some just don’t have the time. Whether you are trying to maintain your beach bod that you have been working on for months or just starting out, here are some healthy recipes perfect for a family barbeque or a quaint dinner for two and everything in between that won’t tip the scale.

Hasselback Sweet Potatoes

 

Ingredients:

  • 4 medium sweet potatoes
  • 1 tablespoon unsalted butter, melted
  • 1 teaspoon olive oil
  • 1 teaspoon finely chopped fresh thyme leaves
  • 1 garlic clove, finely grates on a microplane
  • Kosher salt and freshly ground pepper
  • 1/3 cup nonfat Greek-style yogurt
  • 1 scallion, chopped

Directions:

  1. Preheat the oven to 425 degrees F. Line a baking sheet with aluminum foil.
  2. Make a series of 1/8-inch slices along each potato, slicing 2/3 of the way through.
  3. Stir together the butter, oil, thyme, garlic, 1/4 teaspoon salt and 1/4 teaspoon pepper in a small bowl. Rub the potatoes all over with the mixture, getting in between the slices.
  4. Place on the baking sheet and roast until the center of the potatoes are tender and the outside is crisp, 50 minutes to 1 hour. Halfway through the roasting time, remove the potatoes from the oven and run a fork gently across the tops of the potatoes, using light pressure, to fan the slices and separate them from one another.
  5. Meanwhile, stir the yogurt and scallions with a pinch salt and a pinch pepper. Serve the sauce with the potatoes

Gazpacho

Ingredients:

  • 1 1/2 pounds vine-ripened tomatoes, peeled, seeded and chopped
  • Tomato juice
  • 1 cup cucumber, peeled, seeded and chopped
  • 1/2 cup chopped red bell pepper
  • 1/2 cup chopped red onion
  • 1 small jalapeno, seeded and minced
  • 1 medium garlic clove, minced
  • 1/4 cup extra-virgin olive oil
  • 1 lime, juiced
  • 2 teaspoons balsamic vinegar
  • 2 teaspoons Worcestershire sauce
  • 1/2 teaspoon toasted, ground cumin
  • 1 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 2 tablespoons fresh basil leaves, chiffonade

Directions:

  1. Fill a 6-quart pot halfway full of water, set over high heat and bring to a boil.
  2. Make an X with a paring knife on the bottom of the tomatoes. Drop the tomatoes into the boiling water for 15 seconds, remove and transfer to an ice bath and allow to cool until able to handle, approximately 1 minute. Remove and pat dry.
  3. Peel, core and seed the tomatoes. When seeding the tomatoes, place the seeds and pulp into a fine mesh strainer set over a bowl in order to catch the juice. Press as much of the juice through as possible and then add enough bottled tomato juice to bring the total to 1 cup.
  4. Place the tomatoes and juice into a large mixing bowl
  5. Add the cucumber, bell pepper, red onion, jalapeno, garlic clove, olive oil, lime juice, balsamic vinegar, Worcestershire, cumin, salt and pepper and stir to combine.
  6. Transfer 1 1/2 cups of the mixture to a blender and puree for 15 to 20 seconds on high speed.
  7. Return the pureed mixture to the bowl and stir to combine.
  8. Cover and chill for 2 hours and up to overnight. Serve with chiffonade of basil.

Lemon-Garlic Shrimp and Grits

Ingredients:

  • 3/4 cup instant grits
  • Kosher salt and freshly ground black pepper
  • 1/4 cup grated parmesan cheese
  • 3 tablespoons unsalted butter
  • 1 1/4 pounds medium shrimp, peeled and deveined, tails intact
  • 2 large cloves garlic, minced
  • Pinch of cayenne pepper (optional)
  • Juice of 1/2 lemon, plus wedges for serving
  • 2 tablespoons roughly chopped fresh parsley

Directions:

  1. Bring 3 cups of water to a boil in a medium saucepan over high heat, covered.
  2. Uncover and slowly whisk in the grits, 1 teaspoon salt and 1/2 teaspoon pepper. Reduce the heat to medium low and cook, stirring occasionally, until thickened, about 5 minutes.
  3. Stir in the parmesan and 1 tablespoon butter. Remove from the heat and season with salt and pepper. Cover to keep warm.
  4. Meanwhile, season the shrimp with salt and pepper. Melt the remaining 2 tablespoons butter in a large skillet over medium-high heat.
  5. Add the shrimp, garlic and cayenne, if using, and cook, tossing, until the shrimp are pink, 3 to 4 minutes.
  6. Remove from the heat and add 2 tablespoons water, the lemon juice and parsley; stir to coat the shrimp with the sauce and season with salt and pepper.
  7. Divide the grits among shallow bowls and top with the shrimp and sauce. Serve with lemon wedges.

Sweet and Spicy BBQ Chicken with Corn Salad

Ingredients:

  • 2 cups plus 2 tablespoons lowfat plain yogurt
  • 2 cups frozen mango chunks
  • 3 tablespoons honey
  • 1/4 cup plus 1 tablespoon apple cider vinegar
  • 1/4 cup golden raisins
  • 2 tablespoons olive oil, plus more for brushing
  • 1/4 teaspoon cayenne pepper
  • 5 sun-dried tomatoes (not packed in oil)
  • 2 small cloves garlic, finely chopped
  • 4 ears corn, shucked
  • 8 boneless, skinless chicken thighs, trimmed (about 1 1/2 pounds)
  • Kosher salt
  • 6 cups mixed salad greens
  • 2 medium carrots, thinly sliced

Directions:

  1. To make the smoothies, combine 2 cups of the yogurt, 2 cups ice, 1 cup of the mango and all of the honey in a blender, and blend until very smooth. Divide among four glasses and refrigerate until ready to serve. Rinse out the blender.
  2. Preheat the grill to medium-high heat. Combine the remaining 1 cup mango, 1/4 cup water, 1/4 cup of the vinegar, the raisins, olive oil, cayenne, tomatoes and garlic in a microwave-safe bowl. Cover with a piece of plastic wrap and microwave until the tomatoes are soft, about 3 minutes. Let cool slightly and puree in a blender. Transfer to a small bowl. Set aside 2 tablespoons for the dressing, the rest will be used for tossing with the chicken.
  3. Place the corn on the grill, cover and cook, turning as needed, until nicely charred, about 10 minutes. Remove and keep warm.
  4. Turn the grill down to medium and brush the grates with some of the oil. Toss the chicken thighs with half of the remaining sauce and 1/2 teaspoon salt. Arrange on the grill and cook until nicely marked and the internal temperature registers 170 degrees F on an instant-read thermometer, 8 to 10 minutes per side. Baste a few times with the remaining sauce while grilling.
  5. While the chicken cooks, whisk together the remaining 2 tablespoons yogurt, the reserved 2 tablespoons sauce, the remaining 1 tablespoon vinegar, 1 tablespoon water and 1/4 teaspoon salt in a large bowl. Toss the mixed greens and carrots together.
  6. Divide the chicken, corn and salad among four dinner plates. Drizzle the greens with the reserved dressing. Serve each plate with a mango smoothie.
By | 2018-05-23T16:00:45+00:00 May 23rd, 2018|Nutrition, Recipes, Wellness|0 Comments

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