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Published on August 2, 2018

25 Healthy Summer Recipes to Enhance Your Mind and Strengthen Your Body

25 Healthy Summer Recipes to Enhance Your Mind and Strengthen Your Body

Summer is a fantastic season to get creative with local produce. Using refreshing fruits, veggies, and lean proteins for your recipes provides the kick you want without sacrificing your diet preferences.

Each of these featured meals are packed with nutrients to strengthen your body and have vegan or vegetarian alternatives. Whether you’re packing a picnic for the beach or entertaining in the backyard, here are 25 healthy recipes to top off your summer:

Breakfast Recipes

1. Corn Cakes with Summer Salsa

    This nutritious twist on traditional pancakes is quick and simple to make. Many of the fresh ingredients needed can be found at a local farmer’s market. One serving contains 14 grams of protein, 5 grams of fiber, and is under 400 calories.

    ~ Get the recipe here!

    2. Greek Yogurt with Warm Black & Blueberry Sauce

      Summer is the best time to enjoy fresh berries. For a grab-and-go breakfast try this low-calorie substitute using yogurt and ringing in under 200 calories. You can substitute frozen berries if you don’t make it to the market and almond yogurt for a dairy-free option.

      ~ Get the recipe here!

      3. Omelet with Summer Veggies

        Omelets are versatile and cook fairly quickly. For a total of 280 calories with 24 grams of protein, this lightweight meal with keep you fueled for the morning. Use fresh or frozen veggies. To make it dairy-free, leave out the gouda or swap for a vegan cheese alternative.

        ~ Get the recipe here!

        4. Peaches & Cream Doughnuts

          If you’re looking for a fun, weekend breakfast to make with others, these doughnuts are healthy alternatives to traditional white-flour and sugar filled options. They can be made completely allergen-friendly with gluten-free flours and nixing the nut toppings if needed. Drizzle with honey and serve with fresh fruit for a little extra goodness!

          ~ Get the recipe here!

          5. Carrot Sunshine Smoothie

            Creamy, plant-based, and perfect for a light breakfast to-go. Smoothies are great choices when you’re not particularly a morning person or you find yourself skipping breakfast often. This recipe is vegan friendly and provides plenty of vitamins and protein to fuel your day and boost your energy.

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            ~ Get the recipe here!

            Lunch/Dinner

            6. Open-Faced Prosciutto & Plum Sandwiches

              These sandwiches are a little bit sweet and salty. At 318 calories, you can sneak this in as a “cheat meal” rich in healthy fats and 13 grams of protein. For a vegetarian or vegan option, nix the cheese and swap the prosciutto for grilled mushrooms or tofu bacon.

              ~ Get the recipe here!

              7. BBQ Chicken with Peach & Feta Slaw

                Who doesn’t enjoy a Summer BBQ? This dish is sure to please at any gathering with sweet peaches and savory, smokey chicken. One serving is just under 410 calories and has 33 grams of protein. For a vegan-friendly option, you can leave out the Feta and bacon, and swap the chicken for tofu or grilled eggplant.

                ~ Get the recipe here!

                8. Salmon Burgers

                  Look no further for a fast, easy, and powerful meal that only takes about 15 minutes to make. Wild-caught Salmon is a very nutritious meat high in essential fatty acids, B Vitamins, and Potassium. This recipe weighs in at only 190 calories with 25 grams of protein.

                  ~ Get the recipe here!

                  9. Grilled Summer Squash Pizza

                    Yep, you read it right- Grilled pizza! The recipe makes 8 slices and one slice is 165 calories, with 5.5 grams of protein. If it’s a rainy day and you have to use the oven, simply heat at 375-degrees F., add your toppings, and bake until the crust is golden brown.

                    ~ Get the recipe here!

                    10. Crunchy Veggies Rolls with Sriracha and Peanut Sauce

                      A classic Asian-inspired dish that is easy to bring just about anywhere. You could also add brown rice or seared tuna for extra protein.

                      ~ Get the recipe here!

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                      11. Chicken Kebabs with Creamy Pesto

                        Created with low-fat yogurt and sour cream, this dish is bursting with smooth flavors. One serving is 211 calories with over 27 grams of protein. Swap the creamy pesto for traditional basil and almond pesto for a dairy-free option. Tofu or mushrooms may be used in place of the chicken for a vegan and vegetarian choice.

                        ~ Get the recipe here!

                        12. Grilled Halibut with Fresh Mango Salsa

                          Homemade salsa can go with so many dishes and this one is under 300 calories, with 37 grams of protein. The fresh onions and cider vinegar both have detoxing properties that improve your immune system and energy. You can swap out the sugar for equal parts honey or stevia for a healthier kind of sweet.

                          ~ Get the recipe here!

                          13. BBQ Spiced Shrimp with Tomato Salad

                            Bursting with bold spices that boost the immune system, as well as essential fatty acids and protein, this lean meal works in your favor with a prep time under 30 minutes. The recipe makes 8 servings to share or save for leftovers.

                            ~ Get the recipe here!

                            14. Seared Tuna with Avocado Salsa

                              This dish is easy to make but looks very impressive, for under 400 calories. The Tuna is another excellent fish for protein and good fats, and the simple salsa is packed with Vitamin C.

                              ~ Get the recipe here!

                              15. Grilled Lime Chicken and Steak with Herb & Arugula Salad

                                This hearty yet low-calorie dinner is created with the family in mind! There’s directions to “reverse-marinate” the meats after grilling them so that you can make some ahead of time if you need to. It is naturally gluten and dairy free. Of course, tofu or veggies could be grilled in place of the meat.

                                ~ Get the recipe here!

                                Side Dishes

                                16. Young Green Bean and Grape Tomato Salad with Crème Fraîche Dressing

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                                  Creme Fraiche is a creamy and flavorful way to spruce up a side of fresh veggies while remaining under 100 calories. Dairy-free needs can be met by using alternative almond or coconut milk, which will also lower the fat content.

                                  ~ Get the recipe here!

                                  17. Corn and Summer Veggie Sauté

                                    Another easy side to accompany any meal at only 90 calories with a bit of protein, fiber, iron, and calcium to help you stay satisfied. You can top with fresh herbs like Parsley and or spices similar to Cumin for an extra boost of beneficial flavor.

                                    ~ Get the recipe here!

                                    18. Stone Fruit Salad with Toasted Almonds

                                      This salad is a perfect summer appetizer or side for under 150 calories. Fresh lettuce aids in digestion and will help you stick to you weight goals if you’ve been giving in to too many sweet, summer cravings! You can always make a larger portion and add your favorite protein for a light lunch or dinner option.

                                      ~ Get the recipe here!

                                      19. English Pea Salad with Mint

                                        This 2-step side is under 100 calories. Fresh mint is great for freshening your palate and soothing the body. You can use frozen peas if needed, and leave out cheese for a vegan and vegetarian-friendly recipe.

                                        ~ Get the recipe here!

                                        20. Two-Bite Loaded Baked Potatoes

                                          For an adorable spin on the regular baked potato without the tedious cook-time, use creamer potatoes for bite-sized snacks or sides! The recipe below is vegan, so you can add cheese and sour cream as you like for traditional toppings.

                                          ~ Get the recipe here!

                                          Desserts

                                          Summer wouldn’t be as fun without indulging a bit! These desserts are made with alternative ingredients you can eat without feeling like you’re completely deprived of sweets while trying to stick to your routine.

                                          21. Chocolate Brownie Sunday

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                                            Made with dairy-free ice cream and friendly alternatives. For a traditional style, you can swap for Breyer’s or your favorite brand of chocolate ice cream. Add fresh cherries for a chocolate-cherry twist!

                                            ~ Get the recipe here!

                                            22. Raspberry Crumble Bars

                                              If you have some time to bake, these bars are great for delicious and guilt-free snacking. The total prep and cook time is about 1 hour and 15 minutes. This recipe calls for granola and the option to add additional seeds and dried fruits so you can mix and match ingredients as you like!

                                              ~ Get the recipe here!

                                              23. S’mores Cookies

                                                No campfire? No problem! You can still get your s’mores fix with these amazing little cookies. You’d never guess they were made with all vegan ingredients, but you can always use more traditional ingredients if that’s what you’re most comfortable with.

                                                ~ Get the recipe here!

                                                24. Lemon and Raspberry Frozen Yogurt

                                                  This delicious frozen favorite isn’t at all difficult to make at home, and for only 100 calories! With only 5 ingredients blended together and placed in the freezer for an hour or so, there’s no reason not to love it! You can use dairy-free yogurt for a vegan option.

                                                  ~ Get the recipe here!

                                                  25. No-Bake Coconut Lime Fruit Tarts

                                                    These look really fancy but only take 15 minutes to create! You can pick and chose your fruit toppings for variety. Some favorites are kiwi, berries, and pineapple.

                                                    ~ Get the recipe here!

                                                    Featured photo credit: Pexels via pexels.com

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                                                    Alexa Sponaugle

                                                    Holistic Health Coach

                                                    25 Ideas for Delicious and Healthy Lunches You Can Take to Work 25 Easy Fast Healthy Dinner Recipes to Try (And Go Paleo) This Week 25 Healthy Summer Recipes to Enhance Your Mind and Strengthen Your Body 25 Healthy Snack Recipes To Make Your Workday More Productive

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                                                    Last Updated on February 18, 2019

                                                    13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

                                                    13 Tips to Face Your Fears, Grow with It and Enjoy the Ride

                                                    Fear. I spend my life talking about fear — fighting fears, fixing fears and understanding fears. And yet I doubt I get 10 calls a year from people saying “Mandie can you help me fix my fear?”

                                                    Why is this so critically important to you?

                                                    The realization for me is that fear is not the fundamental driving force in your life it’s what regardless of whether I’m talking to a doctor, a teacher, a CEO’s, a senior citizens or teenager – every single one of those conversations has a direct correlation with your world.

                                                    Fear can range from the overwhelming desire to look away or stop in your tracks to literally fleeing your country and the life you knew. In this article, I will share you with 13 tips to face your fears and enjoy the ride.

                                                    1. Know That Fear Is Real, but Can Be Overcome

                                                    Right now around the world people are facing fear — real fear. Fear that I pray my children and I will never experience. Does that lessen my fears or your fears in your relativity safe 21st century life?

                                                    When I look at the world we all live in, I find that fear like so many other emotions can mean so many different things to so many different people:

                                                    • The child who has to be physically dragged to their first day of school.
                                                    • The man facing the judge.
                                                    • The woman with her hand poised over the buttons over her phone because she has to walk down a dark corridor late at night alone.
                                                    • The man as the surgeon says “count backwards from 10 Mr Smith.”
                                                    • The woman that’s told “We are sorry, we can’t help you.”
                                                    • The man that faces the empty circle of a gun and prays for his very existence.

                                                    These and a million more (Portrayed in every kind of movie, book or song you could imagine) are what make us human. We face fear and somehow move forward or are stopped in our tracks.

                                                    Like the rabbit in the headlights of the car that veers off through the field away from the tyres of the car or stays still praying for salvation. Like someone will save them. Sound familiar?

                                                    Fear is huge. Fear is everywhere and yet fear can be overcome, controlled and can even be a power for good.

                                                    2. Accept Your Fear

                                                    Firstly if you aren’t facing the barrel of the gun, atrocities that make the news or impeding death, that’s a good start. However it doesn’t mean your fear is any less real.

                                                    We are quick to say “I can’t moan, my life is not as bad as X.” While in theory, that’s honorable your appreciation of Mr. or Mrs. X’s horrific life won’t change anything directly. So accept your fear is relative to you.

                                                    And here’s what can be done.

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                                                    3. Get Some Perspective

                                                    I found myself asking anyone that would answer “what is your worst fear”. The answer that intrigued me the most came from my daughter (15 years old and she usually has a copy of Fight the Fear – my book – in her school bag so she can help someone else be as positive and confident as her. No matter what life throws up.)

                                                    And her fear, surprised me — heights. I pointed out that we live in a sprawling bungalow (one storey) and the highest she goes is two storeys’ at school! She laughed but added, fear isn’t like that Mum. I know it’s not a real fear, but it’s like when you stand on a chair and feel unsafe.

                                                    That girl will go far. Because she truly gets fear.

                                                    We know something is scary and yet we still do it. Why? Because we have a perspective to the fear. When you lose perspective, it can feel too big, and too scary.

                                                    So look around you to get some perspective on your fear:

                                                    • Are you really at risk?
                                                    • Will this kill you?
                                                    • Which leads us on to..
                                                    • If the worse was to happen what would it be?

                                                    4. Hold a Hand

                                                    As a coach, it is my job to holds someone’s metaphorical hand and help them face a fear.

                                                    Like the child petrified of the thunder storm or the teen that can’t get back in a car again after failing their test, your job as a parent is to reassure, encourage, enable and motivate someone to face something that ideally they never would choose to again.

                                                    We know many of our fears aren’t real. However, it is only when someone guides us with love, respect, lack of judgement and safety are we able to get through fear. And trust me, you can get through your fears. I’ve seen it so many times.

                                                    Ask yourself:

                                                    • If the worse were to happen, what would that be?
                                                    • Could that really happen?
                                                    • If the worse did happen, how would you recover?
                                                    • If the worse were to happen, what would you need to do next?

                                                    By seeing fear as not the end destination but part of being human, you can see through it’s wily evil ways and move forward.

                                                    5. Know Whose Hand You Hold Either Physically or Emotionally

                                                    This helps with fears for the rest of your life.

                                                    Think of someone you can always rely on (and ideally you won’t just answer yourself because that adds a lot of pressure to your existence!) And you will find that you’ve already found a way to get through fear.

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                                                    The beauty of this is that it means that fear becomes part of life not something to be feared and shied away from.

                                                    It means you know you can turn to your friend, partner, colleague, parent, sibling and say “Right I need to deal with this, and I’m going to need you to help me.”

                                                    For one moment, think about it from the other person’s view point. When we get to help other people we feel valued, loved, respected and lots of other positive emotions and we get a good dose of positive chemicals setting off in our bodies too.

                                                    Your fear, and your determination to fight it, helped someone else too. Now that’s cool right?

                                                    6. Understand That There Are Some Things Fear Will Never Touch

                                                    I like to find role models in life — people who have faced heroism, history changing moments, war, atrocities, miracles, life saving inventions.

                                                    Not everyone was looking for greatness, however they all found it. And one of my favourite books to date is written about Alistair Urquhart, the forgotten highlander. If this doesn’t get turned into a film in the future, then no man’s story is likely to.

                                                    Alistair went through the most horrific experiences in the 2nd world war. If you think of one of the awful things that happened back then in our world, Alistair went through at least 3 of them! Asked afterwards how did you cope? He talked about how whatever they did to his body, no matter how they starved, tortured, threatened or mocked him, they couldn’t have his mind. In his mind he was free.

                                                    Of all the people’s voices I’ve heard in my head over the years, this is one of those statements that reminds me anything is possible if you have faith and hope.

                                                    Look for the things in life that fear can’t touch. They will create confidence and faith for the future, whatever you face. And they will give you a sense of why being you is awesome.

                                                    Of all the billions of people on this planet, no one will have an answer identical to yours!

                                                    7. Process Your Fears to Carry on with Life

                                                    Being brave is not about sticking your chest out and smiling regardless of what hell you endure. It is about finding a way to emotionally process your fears to be able to keep going.

                                                    I have a tool kit of things I can rely on – tools, strategies, techniques. They include people to hug or talk to, music. hobbies, walks on the beach and even my favourite food. It sounds mad but at the times where I have questioned “how will I get through this?” I’ve found immense joy in doing the most unlikely of thing that makes me smile.

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                                                    It may be a short lived moment of happiness. However, it reminded that nothing stays the same and I can find away.

                                                    One client told me that it was crazy when it felt like their world was falling around their ears to run a bath to the brim (you don’t waste water) get the best bath oils, light too many candles, lock the door and drink a glass of bubbly (champagne is only for special occasions.)

                                                    Did that moment fix the disaster that my clients life felt? No, however it gave them a moment of calm and the brain is far quicker to find solutions, resolve and motivation to keep going when you do that.

                                                    It may feel like madness to do something you love, however it can be a powerful way to help you find solutions to the fears you face in life.

                                                    8. Assume the Worse

                                                    If you read the statement from the client above. Notice how they assumed it was wrong to fill the bath up to the top? How bubbly is only for special occasions?

                                                    Think how naughty they felt to be doing something that was not allowed?

                                                    • Think about what age it may have made them feel?
                                                    • Think about how they feel about champagne?
                                                    • What special moments it’s been a part of in their lives?

                                                    And you can see how the assumptions they made about their “right” to have these things was not healthy.

                                                    When I drag the assumptions out of people’s words for them to see, they are often struck by how negative the words make them feel.

                                                    Don’t assume your words aren’t impacting on you. You can go through fear and actually enjoy the ride when you take the time to understand how you are letting words get to you.

                                                    9. Take a Fear That Feels Insurmountable Right Now.

                                                    If you were to repeat it to me out loud, what would you say?

                                                    Would you have blame on yourself in there? Would you assume others can do it and it’s just you? Would you feel small, unsuccessful, useless, unworthy?

                                                    Usually, when you do this exercise, you are able to spot the untruths that run wild in your head convincing you that you are doomed. And rarely when we are faced with our assumptions is there is a lot of evidence to them.

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                                                    10. You Are Not Defined by Your Fear

                                                    One fear does not define your life – be mindful of that. It is likely to lead you to thinking of all the times you’ve succeeded and bring a moment of calm, confidence and faith back to you.

                                                    11. Go with Fear

                                                    When you learn to go with fear, you could find yourself actually having fun, no seriously – having fun.

                                                    I have a few amazing clients I’m working with right now who would describe themselves as life long worriers, or pessimists. In the past that has served them well, enabling them to keep safe, steer clear of risks and even develop strategies in the event of disasters. However, now they find it’s becoming hard to break the cycle and they really want to because it’s holding them back.

                                                    Notice how they’ve found their hidden fears and want to face them?

                                                    One client said “I knew this was going to be tough, and I knew I couldn’t fight it alone and I knew you would be the one to help me.” Before I sat an incredibly successful, confident, capable business owner with a family and a social life to die for.

                                                    However, I’ve learned that the most successful looking lives can hide things that impact on life, success, love, happiness and business.

                                                    We didn’t start with the fear that they felt was holding them back, we broke the fear down, and found lots of little obstacles that had been deemed as “life” and “unchangeable” and “that’s just the way it is” by developing awareness to the little steps on the road to their obstacles to happiness and success they were able to tackle them in a different way.

                                                    12. Discover Great Skills in Your Scary Moments

                                                    And in that clients words “I came here to work with you to grow my company, and my own personal skills. I didn’t expect to get the children to be cleaning up after themselves and my partner being more attentive! It all feels a little magic.”

                                                    The moral is that out of the scariest of moments, we can find great skills we didn’t know we had. Find better, healthier, happier ways to live and find ways to enjoy life more. (And have a bit of magic!)

                                                    What a great place to be in ready for the next fear that thinks it’s going to get in the way of you, right?

                                                    13. Own Your Fear

                                                    Think back over these tips and come up with at least one example for each one. Write them down. Put them on your phone. Turn them into a piece of art. Turn them into a poem. Frame them. Go for a fast walk across the fields, beach, down town and repeat these things in your head to the sound of your feet on the ground.

                                                    We rarely take the time to appreciate how far we have come, how much we can achieve or what we are capable of – by really owning the tips in this article you will have given your brain a big fat dose of “Damn right I can do this!” and the motivation and accountability to say “Let’s find a way” through any fear.

                                                    You can’t help but feel good when you see that can you? And fear doesn’t stand a chance, does it?

                                                    More Resources About Fighting Fear

                                                    Featured photo credit: Ben White via unsplash.com

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