Quick & Healthy Summer Meals
The best of both worlds.
by KATE WALKER ★ JUNE 23, 2020
For many of us, summer is the time to recalibrate and transform into the best versions of ourselves. Whether it be improving our mindset, achieving goals, or simply wanting to feel our best, a healthy diet is extremely beneficial and super important for your mind, body, and soul. The best part is, it can be quick and easy! Keep reading to learn about my go-to healthy recipes that won’t take up too much of your day.
Credit: Pinterest
Breakfast: The most important meal of the day! Whether your breakfast is at 8:00 AM or—as it is for many of us—12:00 PM, what you nourish your body with first thing in the morning is extremely important for a healthy lifestyle.
Smoothies
Nothing is less time consuming and yet, super healthy, than smoothies. To ensure they are filling and substantial enough to replace a normal breakfast, make sure you include healthy fats, fruits, vegetables, protein, and a liquid. Our favorite “green” smoothie (but doesn’t taste “green”) is the four ingredients mango green smoothie.
Ingredients:
Almond milk
Frozen mango
Banana
Spinach
Mix up these ingredients in a blender and you’re ready to take on the day! There are countless smoothie recipes to try on the internet. Or, just eyeball it and create your own quick & easy smoothies with ingredients you already have at home.
Chocolate Chia Overnight Oats
Oatmeal is a classic, go-to breakfast that is easy yet extremely filling and nutritious. However, this new take will blow your taste-buds away.
Ingredients:
Dry
1 cup Rolled Oats
3 tablespoons cocoa powder
1 tablespoon chia seeds (a superfood and good source of protein!)
Pinch of salt
Wet
¼ cup greek yogurt (coconut yogurt or other dairy alternatives also work)
1 cup almond milk, unsweetened
2 tablespoons maple syrup
1 teaspoon vanilla extract
Directions:
Mix dry ingredients in a bowl. Then add the wet ingredients and mix together.
Place the mix in the refrigerator, covered, for at least 2 hours or overnight.
Top with greek yogurt and strawberry (or any desired fruit).
Banana Bread Pancakes
Yes, they really do taste like banana bread and everything just goes in the blender! It couldn’t be easier.
Ingredients:
2 bananas (preferably with lots of brown spots)
2 eggs
½ cup unsweetened almond milk
1 teaspoons vanilla extract
1 ½ cup oats
2 teaspoon baking powder
½ teaspoons cinnamon (I put in wayyyyy more because I love cinnamon)
½ teaspoons salt
Directions:
Place all the ingredients in a blender. Once blended, use cooking spray on your pan, and pour the mix to make your pancakes.
Lunch: Check out these three healthy and easy meals to keep you energized for the rest of your day!
Avocado toast
Avocado toast is a nutritious staple that can be consumed for breakfast, lunch, or even a snack. Depending on what you like, you can use any toppings of choice and switch them up daily so you’re never bored. Here is my go-to avocado toast recipe:
Ingredients:
Ezekiel bread
Avocado
Red onion
Cherry tomatoes
Salt & Pepper
Red pepper chili flakes
If this recipe does not sound appealing to you, check out these ten other recipes!
Credit: Pinterest
Poke Bowl
I discovered this recipe after craving poke bowls while in quarantine and have not stopped making them since. It sounds complicated but I promise, they are SO easy to make. If there is any recipe you try out from this article, this is the one I most highly recommend!
Ingredients (serves 4):
White or brown rice
Sliced avocado
Sliced cucumber
Edamame
Shredded carrots
Sliced radish
1 lb tuna
¼ cup of soy sauce
2 tsp rice vinegar
2 tsp sesame oil
1 stop greeted ginger
Red pepper flakes
2 green onions
1 stop toasted sesame seeds
Directions:
In a large bowl, whisk together soy sauce, rice vinegar, sesame oil, ginger, red pepper flakes, green onions, and sesame seeds.
Add the tuna to the marinade and toss to coat.
Refrigerate for at least 15 minutes or up to 1 hour (You can choose to skip this step if you don't have time).
To serve, add rice to your bowl and top with tuna, avocado, cucumber, carrots, and radish. Finish off the recipe by garnishing with green onions and sesame seeds.
Credit: Pinterest
Toasterdilla
The name speaks for itself: A quesadilla in a toaster. This mind-blowing recipe is TikTok approved and makes this classic dish even easier (if that’s possible).
Just like the average quesadilla, the ingredients are endless and depend upon your personal taste and what is already available at home. I love Ezekiel Sprouted Grains Tortilla wraps but anything will do!
Simply make your quesadilla and place it in the toaster instead of the pan. It tastes the same as a pan-made quesadilla but saves half the time. This is perfect for a snack as well!
Credit: Pinterest
Dinner: These are my favorite meals of the day, and these recipes are the perfect addition to your healthy and nutritious day!
Chicken Stir Fry
This chicken stir fry is as easy and tasty as it gets.
Ingredients (Serves 4) :
1 lb boneless, skinless chicken breasts cut into 1-inch cubes
Salt and pepper
2 tbsp olive oil
2 cups broccoli
½ yellow bell pepper cut into 1-inch pieces
½ red bell pepper cut into 1-inch pieces
1/c cup baby carrots sliced
2 tsp minced ginger
2 garlic cloves minced
Stir Fry Sauce:
1 tbsp cornstarch
2 tbsp cold water
¼ cup low sodium chicken broth
3 tbsp low sodium soy sauce
¼ cup honey
1 tbsp toasted sesame oil
½ tsp crushed red pepper flakes
Directions
In a medium-size bowl, whisk together the cornstarch and water. Add the remaining sauce ingredients and whisk to combine.
Add 1 tbsp olive oil in a large skillet/wok and heat over medium-high heat. Then add the chicken until cooked through. Remove from skillet.
Reduce the heat to medium and add olive oil to the skillet. Add your broccoli, bell peppers, and carrots. Stir occasionally until cooked through. Add the ginger and garlic and cook this for an additional minute.
Add the chicken back into the skillet and stir to combine. Whisk the stir fry sauce that was set aside, and pour it over the chicken and vegetables. Serve this with rice and/or chow mein.
Garlic Parmesan Zucchini Noodles Pasta
Ingredients:
4 medium zucchini
3 tablespoons extra virgin olive oil
1 tablespoon minced garlic (3 to 4 cloves)
1/4 to 1/2 teaspoon crushed red pepper flakes, depending on how spicy you like the pasta
2 medium tomatoes, chopped, see note (about 12 ounces)
1/2 cup shredded parmesan cheese, plus more for serving
1 cup basil leaves, torn into pieces
1 teaspoon cornstarch
2 teaspoons cold water
Salt, to taste
Directions:
First, prepare the noodles
Trim and spiralize the zucchini. (check out the link on how to do this)
Add olive oil, garlic, and red pepper flakes to a large, deep skillet. Turn to medium heat. When the oil begins to bubble around the garlic, add the zucchini noodles and cook until al dente (5 to 7 minutes, do not let the noodles cook any longer or else they will become mushy). Stir in the tomatoes, basil, and parmesan cheese. Cook for one minute. Use pasta tongs to transfer the noodles, tomatoes, and basil to a serving dish. Leave the liquid in the skillet.
To Finish
Bring the liquid left in the skillet to a simmer. Combine cornstarch and cold water in a small bowl and then whisk into the simmering liquid. Cook while whisking until the liquid thickens to a sauce (about 1 minute). Taste the sauce and season with salt. Pour the sauce over the zucchini, tomatoes, and basil. Finish with more parmesan cheese on top and serve immediately.
Flatbread Pizza
Pizza? Healthy? YES!
Homemade pizza flatbreads are super easy and you can top them with whatever your heart desires. The more toppings, the better. Pack these flatbreads (you can find them in any grocery store) with loads of vegetables and your choice of greens and you have yourself a healthy, quick, and delicious dinner.
Here are a few flatbread creations to inspire you!
Credit: Pinterest
Snacks: Most of us are guilty of mindlessly snacking throughout the day. Instead of restricting this habit, replace them with healthy options that are more nutritious and will sustain you in between meals!
Kale chips
Kale is extremely good for you and when transforming them into a chip, it makes the green so much yummier. You can season kale chips in so many ways, but here is my favorite:
Ingredients:
Cooking spray
1 bunch kale (about 1/2 pound)
1 tablespoon olive oil
1/4 teaspoon garlic powder
1/4 teaspoon salt
(You can eyeball these ingredients and add however much you desire!)
Directions:
Preheat the oven to 350°F. Spray two baking trays with cooking spray. Remove the center rib and stems from each kale leaf, and then tear the leaves into bite-size pieces. Wash the kale and dry it very well.
Place the kale in a large bowl. Drizzle the oil and sprinkle the garlic powder and salt, and mix the oil and seasonings with the kale. Place the kale in a single layer on the baking sheets, and bake until crisp and the edges are slightly browned, this should take approximately 12 to 15 minutes.
Credit: Pinterest
Roasted Chickpeas
Roasted Chickpeas are a favorite of mine. Depending on the mood you're in, you can switch up the spices that you marinate your chickpeas in. This Morrocan inspired recipe is one of my all time favorites.
Ingredients:
15.5 oz can of chickpeas
1tbsp olive oil
½ tsp ground cumin
1.2 tsp light brown sugar
¼ tsp cayenne
¼ tsp ground cumin
¼ tsp garlic powder
¼ tsp ground ginger
¼ tsp paprika
¼ tsp kosher salt
Directions:
Preheat the oven to 400°F. Line a baking sheet with parchment paper.
Dry the chickpeas with a towel, then place them onto the baking sheet. Drizzle the chickpeas with olive oil. Place the chickpeas in the oven, tossing them every 15 minutes until golden and crunchy. This will normally take 40-45 minutes.
While the chickpeas are roasting, prepare the spice mixture: combine the cumin, brown sugar, cayenne, cinnamon, garlic, ginger, paprika, and salt in a medium bowl. Mix until the color is uniform. As soon as the chickpeas are ready and out of the oven, toss them with the spice blend.
Credit: Pinterest
Frozen Fruit
Quite literally, nothing is easier than preparing frozen fruit. They are available in every grocery store pre-made, or simply select your favorite fruit you already have at home and freeze them overnight. I love snacking on these throughout the day and sometimes have them as a dessert. This sweet and refreshing snack is perfect for the summer!
Credit: Pinterest
Eating “junk food” is normal and should not be 100% restricted from your diet. However, use these quick and easy ideas as inspiration to kickstart your journey on becoming your best self this summer! You’ll find yourself questioning why you ever thought healthy and delicious don’t belong in the same sentence.
Cover photo credit: Pinterest