Healthy Summer Eating

While fresh fruits and vegetables are plentiful during summer, the logistics of cooking a meal while it’s hot out can sometimes feel overwhelming. I, for one, hate turning on an oven when it’s 90+ degrees outside. We can be strategic in the sources we use to cook our foods and our summer menus to allow for healthy, balanced meals throughout these toasty summer days!

  1. Utilize that grill! Don’t shy away from using the grill to make delicious grilled chicken, lean sirloin steaks, and lean ground beef or turkey burgers. Grilling adds a ton of flavor without additional fats, oils, etc. and it’s done completely OUTSIDE-enjoy that sunshine and keep the cool air inside!

  2. Grill your veggies! Invest in a grill pan (they lock in small veggies so they don’t fall between the grill grates) or make a little pouch with tinfoil, and add a little olive oil, salt & pepper or any seasoning/marinade you like and enjoy!

  3. Create fun summer salads with fruits and nuts to complete a meal. It offers variety and a way to get extra fruits into a meal.

  4. Grill your fruit! Grilled pineapple, watermelon and peaches make amazing toppings or serve as dessert. Come to momma!

  5. If you don’t feel like grilling, utilize heat-saving devices like Crock-pots, Instant-pots, etc. They cook your food without heating up your whole home. Plus… dump, cook, and eat kind of meals go over great for the whole family.

  6. Cold pasta salads, fresh salad with “the works” (mixed greens, extra veggies, hard-boiled eggs, grilled chicken, and dressing), and fresh sandwiches with whole grains, lean meats, fresh veggies make wonderful lunches and dinners for busy nights.

Give these fun recipes a try!!

Grilled Pineapple:

  • 1 fresh pineapple - peeled, cored and cut into 1-inch rings

  • 1/4 teaspoon honey

  • 3 tablespoons melted butter

  • 1 dash hot pepper sauce

  • salt to taste

  1. Place pineapple in a large resealable plastic bag. Add honey, butter, hot pepper sauce, and salt. Seal bag and shake to coat evenly. Marinate for at least 30 minutes, or preferably overnight.

  2. Preheat an outdoor grill for high heat, and lightly oil grate.

  3. Grill pineapple for 2 to 3 minutes per side, or until heated through and grill marks appear.

Recipe compliments of:

Grilled Corn Salad with Feta:

  • 6 large or 7 medium ears of corn

  • 1/4 cup chopped red onion

  • 2 tablespoons extra virgin olive oil

  • 1/2 cup Feta, crumbled

  • chopped fresh mint, cilantro or parsley

  • 1/4 teaspoon kosher salt

  • black pepper, to taste

  1. Set the grill to medium-high. Husk the corn. Grill 10 to 12 minutes, turning often, until charred in spots. Transfer to a cutting board and set aside to cool.

  2. Cut the kernels off the cob.

  3. Put the corn, red onion and cheese in a medium salad bowl. Drizzle with the olive oil and toss.

  4. Add the fresh herbs and toss again. Taste and add salt and pepper. Serve.

*Corn can be grilled 1 day ahead before assembling the salad. Can be eaten warm or cold.

Recipes compliments of:

Slow Cooker Asian Chicken Lettuce Wraps:

  • 2 lbs ground chicken (not ground chicken breast)

  • 3 cloves garlic, minced

  • 1 red bell pepper, cored and finely chopped

  • 1/2 cup finely chopped yellow onion

  • 1/2 cup hoisin sauce

  • 2 Tbsp soy sauce

  • Salt and freshly ground black pepper

  • 1 (8 oz) can sliced water chestnuts, drained and rinsed

  • 1 1/2 cups cooked white or brown rice

  • 3 green onions, sliced

  • 1 Tbsp rice vinegar and 1 1/2 tsp sesame oil (optional)

  • 2 heads iceberg lettuce

  1. Place ground chicken and garlic in a large microwave safe bowl. Microwave mixture, stirring occasionally, until chicken is no longer pink, about 5 - 6 minutes. Drain off liquid and pour mixture into a 5-7 quart slow cooker. Add bell pepper, onion, hoisin sauce, soy sauce, 1/2 tsp salt and 1/2 tsp pepper and toss mixture. Cover and cook on low heat 2 - 3 hours until chicken is tender.

  2. Stir in water chestnuts, cooked rice, green onions, rice vinegar, and sesame oil, cook until heated through 3 - 5 minutes. Season with additional salt as desired. Separate iceberg lettuce leaves and serve with chicken filling.

Recipes compliments of:

-Be healthy, live well.

#Grilling #Summer #Recipes

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