With the warmer weather also comes the desire to change up our diets and eat lighter, healthier dishes. Take advantage of fresh produce and make dishes using lots of fruit and veggies. Salads, simple stir-fries, and smoothies are all seasonal favorites.
Strawberry Salad
Strawberry and Mixed Green Salad
Ingredients:
5 c. mix of baby greens or fresh baby spinach
1pint strawberries, hulled and quartered (mix in other berries for variety)
½ c. crumbled blue cheese, goat cheese, or feta
½ c. chopped pecans or walnuts, preferably toasted
Dressing:
2 tsp. strawberry jam or fruit spread
1 Tbsp. balsamic vinegar
3 Tbsp. extra virgin olive oil
salt and pepper, to taste
Preparation: To make the vinaigrette, place the strawberry jam in a large bowl and whisk in vinegar until everything is well-mixed. Keep whisking and slowly add in olive oil. Whisk until dressing doesn’t look like it’s separating. Season with salt and pepper. In a large bowl, place greens, strawberries, cheese, and nuts. Pour as much dressing as you want over salad mixture and toss to combine. Serve immediately.
Marinated Steak & Veggie Kabobs
Steak & Veggie Kabobs
Ingredients:
2 c. olive oil
1/3 c. red wine vinegar
1 tsp. Worcestershire sauce
2 Tbsp. ketchup
2 to 3 garlic cloves, minced
1/2 tsp. each marjoram, basil, oregano, rosemary, dried
1-1/2 lbs. beef top sirloin, cut into 1” cubes
2 medium onions, cut into wedges
1-1/2 c. zucchini or yellow squash, cut in large cubes
2 small red, yellow or orange peppers, cut into 1-inch pieces
1-2 carrots, cut into thick slices
Preparation: In a small bowl, whisk oil, vinegar, ketchup, garlic, Worcestershire sauce and seasonings. Pour 1/2 c. marinade into a large resealable plastic bag. Add beef. Seal bag and turn to coat. Pour remaining marinade into another large resealable plastic bag and do the same with vegetables. Refrigerate both bags 8 hours or overnight. Drain beef and discard marinade. Drain vegetables and reserve marinade for basting. Place beef and vegetables, alternating as desired, onto 6 metal or soaked wooden skewers. Grill kabobs, covered, over medium heat, or broil 4 in. from heat 10-15 minutes, or until beef reaches desired doneness and vegetables are crisp-tender. Turn occasionally and during the last 5 minutes of cooking, baste with reserved marinade.
Avocado Chicken Salad
Avocado
Ingredients:
2 c. shredded chicken
1 avocado, diced
1/2 tsp. garlic powder
1/2 tsp. salt
1/2 tsp. ground pepper
2 tsp. lime juice
1 tsp. fresh cilantro
1/4 c. mayo
1/4 c. plain Greek yogurt
Preparation: Mix all ingredients in a large bowl. Cover and refrigerate for at least 20-30 minutes. Serve on whole grain or wheat bread, pita, or a bed of lettuce.
Blueberry Mint Smoothie
Blueberry Mint Smoothie
Ingredients:
1 c. frozen blueberries
1/2 avocado, pitted, peeled
1/4 c. fresh orange juice
1/2 c. fresh mint leaves
1 tsp. lemon juice
1/2 c. unsweetened almond milk or water
Preparation: Blend ingredients until smooth and serve.
Cauliflower Gruyere Mac & Cheese
Ingredients:
1 large head cauliflower
1/2 c. milk
1 Tbsp. avocado oil or cooking oil of choice
2 shallots, finely chopped
1/2 c. cream
1-1/2 c. shredded gruyere
1 Tbsp. finely chopped parsley
16 oz. macaroni
1/4 c. panko (or homemade) breadcrumbs
2 Tbsp finely grated parmesan
salt and pepper to taste
Preparation: Chop cauliflower into florets and steam until tender, about 5-7 minutes. Put steamed cauliflower into a blender with milk, and blend until smooth and creamy. Meanwhile, heat avocado oil in a skillet on medium heat. Once hot, add in chopped shallots, and sauté for 1-2 minutes. Add cauliflower sauce, cream and shredded gruyere and parsley and stir to combine. Heat through. While sauce is heating, cook the macaroni in a separate pot, according to package instructions. Once cooked, drain and empty pasta into cauliflower sauce, and stir to combine. Salt and pepper to taste. Turn broiler to high, mix parmesan and breadcrumbs together and sprinkle breadcrumb mixture on top of pasta mixture. Place under broiler until top is browned and crunchy, about 5 mins. Serve immediately.
Veggie Ginger Stir Fry
Ingredients:
1/2 c. low-sodium soy sauce
2 Tbsp. dry sherry (or white wine)
2 Tbsp. brown sugar
2 Tbsp. cornstarch
Veggie ginger stir-fry
1 Tbsp. grated ginger
1-2 tsp. red pepper flakes
2 Tbsp. sesame oil
8 c. vegetables of your choosing
-broccoli florets
-red or yellow bell peppers, sliced or diced in large chunks
-onion, diced in large chunks
-pea pods
-carrots, sliced or julienned
-zucchini, cut into large chunks
-asparagus
4 cloves garlic, minced
1 can (5 oz) water chestnuts, drained
Cooked rice for serving
Preparation: Combine soy sauce, wine, brown sugar, cornstarch, red pepper flakes, and ginger in a small container with sealable cover. Seal and shake well to combine. Set aside. In a large wok or skillet, heat oil over high heat. Add onion, peppers, and asparagus, and cook for 2-3 minutes. Add garlic and cook for 30 seconds more. Add zucchini and carrots, and cook for 2-3 minutes longer. Add water chestnuts, pea pods, and broccoli and allow to cook for 1-2 minutes longer. Add sauce, stir, and heat through for 1-2 minutes, until veggies are coated and sauce thickens. Add splash of water if sauce gets too thick. Serve over cooked rice. (For more protein, add cooked shrimp, chicken, or pork before coating with sauce.)
Spring into Summer Recipes
Lighter Lemon Pound Cake
Ingredients:
1/4 c. butter, softened
3/4 c. sugar
3 large eggs
2 Tbsp. canola oil
1/4 c. lemon juice
2 Tbsp. grated lemon zest
1 tsp. vanilla extract
1-1/2 c. all-purpose flour
2-1/2 tsp. baking powder
3/4 tsp. salt
1 c. fat-free vanilla Greek yogurt
Preparation: Preheat oven to 350°. Coat 9x5-in. loaf pan with cooking spray. In large bowl, beat butter and sugar until crumbly. Add eggs, one at a time, beating well after each addition. Beat in oil, lemon juice, zest, and vanilla. In another bowl, whisk together flour, baking powder and salt; add to creamed mixture, alternating with yogurt, beating after each addition just until combined. Transfer to prepared pan. Bake 50-60 minutes or until toothpick inserted in center comes out clean. Cool in pan 10 minutes before removing to a wire rack to cool completely. (For a decorative touch, make candied lemon slices to top the cake. Bring 3/4 c. sugar and 3/4 c. water to a boil; stir until sugar is dissolved, about 3 minutes. Cut one lemon into thin slices and add to pot, then simmer 5-7 minutes or until tender. Drain and cool slices completely on a wire rack. Place cooled slices on top of cake before cutting or slice cake and serve with candied lemon as garnish with each piece.)
