originally posted on Chopra.com
How is your summer going? I hope you are enjoying the magic and playfulness of the season while staying cool, hydrated, and well nourished.
My days have been feeling full with expansive summery activities such as strolls through the abundant farmer’s market after work, early evening walks or paddles around the lake, and even a few patio happy hours with friends.
Summer is a longed-for season, and one that I often remind myself to savor.
While that is all good, we may find ourselves getting home at the end of the day little later, and a bit more tuckered out –– especially if you’ve gotten used to hibernating more since the pandemic, like me!
Thank goodness the seasonal foods of summer are more light, fresh, and weeknight dinners can be quick to prepare.
With summer fun in mind, I wanted to share with you six simple, seasonal, and delicious recipes for you to try during your summer season.
I wrote these recipes a while back for the Chopra Center, and decided to share them with you HERE today.
SIX EASY AND TASTY SUMMERTIME RECIPES
Summer Celebratory Salad –– with Creamy Beet Dressing
Just when you thought summer couldn’t get any brighter, try this creamy pink beet dressing to top off your salad.
Prep time: 10 minutes
Ingredients for salad:
5 cups mixed greens (or lettuce of choice)
3 sliced radishes
1/2 organic raspberries (they go great with beets)
1 small cucumber, chopped
1/2 cup toasted pumpkin seeds
Ingredients for dressing:
1 cup cooked beets (available pre-cooked at your local health-food store)
1 can coconut milk
2 tablespoons balsamic vinegar
1/2 lemon, juiced
1 tablespoon avocado oil (or oil of choice)
1 teaspoon salt
Water (for desired consistency)
Directions:
In a bowl, toss together salad greens, raspberries, cucumber, radish, and pumpkin seeds.
In a blender, combine beets, coconut milk, balsamic vinegar, lemon juice, oil, and salt. Blend until smooth. Add water until desired thickness is achieved.
Toss salad with dressing.
Serves 2
Garden Green Gazpacho
This delicious and nutritious fresh spin on a summer gazpacho is quick and easy to make. The nutrient-dense pumpkin seeds are rich in healthy fats, protein, and various minerals such as calcium, phosphorus, magnesium, and iron, making this either a complete and balanced meal, or a lovely side dish.
Prep time: 10 minutes
Ingredients:
1 cucumber, peeled
1/2 lemon, juiced
1 celery stalk
1 garlic clove
1/2 cup water (more optional)
1 avocado
1 tablespoon extra-virgin olive oil
1/2 cup cilantro
2 teaspoons sea salt (or to taste)
1 small jalapeño
1/4 cup parsley
1/4 cup pumpkin seeds
1 cup spinach
1/4 cup Greek yogurt (optional)
Directions:
Chop the veggies into small pieces.
Mix all ingredients into blender and blend until smooth. Add water as needed for desired consistency.
Add extra sea salt to taste and a dollop of Greek yogurt, if desired.
Serves 4
Avocado Toast with Himalayan Sea Salt, Watermelon Radish, and Microgreens
The best elements of avocado toast—America’s trendiest breakfast—are simplicity, versatility, the healthy fats in the avocado, and, of course, the buttery rich flavor. While you can’t go wrong with most versions of avocado toast, this is a tasty spin with a summer twist.
Prep time: 5 minutes
Ingredients:
1 avocado, sliced
2 slices of your favorite bread (I love a dark Rye)
2 teaspoons avocado or olive oil
1 teaspoon Himalayan sea salt
1 watermelon radish, sliced (If unavailable, use any type of radish)
1/4 cup microgreens
Optional: your favorite protein (such as smoked salmon, poached egg, or nitrate-free turkey bacon)
Directions:
Toast bread under broiler or in toaster until your bread is golden brown. Drizzle with oil.
Mash avocado onto toast. Sprinkle with Himalayan sea salt.
Top with sliced watermelon radish and microgreens. Finish it off with your favorite protein.
Serves 1
Lemon avoCadO Massaged Kale Salad
As you may have heard, kale is known for its powerhouse nutritional density. Massaging raw kale helps it naturally wilt while it remains raw with its nutrients intact. Try this simple salad ready in just minutes.
Prep time: 10 minutes
Ingredients:
1 head of kale
1 avocado, sliced
2 tablespoons olive or avocado oil
Juice from 1/2 a lemon
1 teaspoon sea salt
1/4 cup pine nuts
Protein of choice to top it off
Directions:
Tear the kale leaves off the stem and into bite-size pieces. Place into a bowl and add oil, avocado, lemon, and sea salt.
Massage the kale leaves gently with your hands, coating them with oil and avocado until the kale is slightly wilted. Add cherry tomatoes and toasted pumpkin seeds. Toss and enjoy.
Serving suggestions: This salad is a wonderful side dish for any meal. You can also try topping it off with your favorite protein, such as baked tofu, grilled chicken, or smoked salmon.
Serves 4
Veggie Medley Quinoa/Cauli-Rice Bowl with Tahini Drizzle
You can pour this tahini drizzle on almost anything for a delicious dose of protein and fat (or just eat it right off the spoon!). Add it to your favorite seasonal stir-fried vegetable and quinoa or cauliflower rice bowl and you will have a tasty dinner ready in minutes.
Prep time: 10 minutes
Cook time: 15 minutes
Ingredients for quinoa/cauliflower rice bowl:
2 cloves garlic, peeled and minced
1/2 onion, chopped
1 teaspoon sea salt
2 tablespoons avocado oil
1 cup uncooked quinoa or cauliflower rice
2 cups boiling water
2 cups your favorite summer vegetables:
Peppers
Broccoli
Sweet potato
Cabbage
Leafy greens of any sort
Green beans
Tomatoes
Zucchini
Mushrooms
Bok choy
Leeks
Ingredients for tahini drizzle:
1/2 cup tahini
2 tablespoons tamari or coconut aminos
1 clove garlic
1/2 inch piece of ginger (same size as a garlic clove)
1 lemon, juiced
1/2 cup water (depending on desired thickness)
Directions:
Cook 1 cup of quinoa in 2 cups of boiling water for 15 minutes.
While the quinoa is cooking, sauté chopped garlic and onion with avocado oil until lightly cooked and aromatic.
Add your favorite chopped vegetables (2 cups, raw) to pan. Sprinkle with sea salt. Sauté until lightly cooked (3–5 minutes). Place the tahini sauce ingredients in a blender and blend until smooth.
Place quinoa/cauliflower rice and vegetables in a bowl, drizzle with tahini sauce, and mix. While quinoa is a complete protein, feel free to add your favorite protein to top it off.
Serves 2
Asian Chicken Slaw with Red Cabbage, Black Sesame Seeds, and Avocado
Try this spin on a mayonnaise-free slaw. Rich in phytonutrients (nutrients found in some plants that may have health benefits for humans), red cabbage is a wonderful cancer-fighting, antioxidant-rich healing food to add to your diet. The Asian-inspired dressing gives this dish a delightful bit of spice and flavor.
Prep time: 15 minutes
Ingredients for slaw:
3 cups shredded red cabbage
3 shredded carrots
1 avocado, cubed
3 tablespoons black sesame seeds
2 cups cooked chicken (grilled or roasted)
Ingredients for dressing:
1/2 cup toasted sesame oil
1/4 cup rice vinegar
2 tablespoons red chili paste
2 tablespoons honey
1 teaspoon wasabi paste (optional)
Directions:
For the dressing, whisk together all ingredients well.
Then mix the shredded red cabbage and carrot together. Toss with avocado and black sesame seeds. Pour the dressing over cabbage slaw little by little–tasting as you go–to be sure you find the perfect amount for you. Mix well.
Top with cooked chicken and serve.
Serves 4
Cooking summer meals can be healthy and efficient. Nourishing yourself with nutrient-dense summer foods will keep your energy and vitality high so that you can enjoy all of your fun in the sun.
I hope you enjoy these, and feel free to tag me if you make these @bouldernutrition. I would love to see your seasonal summer creations.
Eat Well Friends,
