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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 October 16, 2018

                                                    What Your Fear of Being Alone Is Really About and How to Get over It

                                                    What Your Fear of Being Alone Is Really About and How to Get over It

                                                    Are you afraid of being alone?  Do you worry about your physical safety or do you fear loneliness? These are strong negative feelings that can impact your health.

                                                    One study found that when older people are socially isolated, there is an increased risk of an earlier death,[1] by as much as 26%.

                                                    If you experience loneliness and are worried about your fear of being alone, study these 6 ways to help you find your comfort zone.

                                                    But first, the good news!

                                                    How many times have you said to yourself, ‘I just can’t wait to be alone’? This might be after a day’s work, an argument with your partner or after a noisy dinner with friends. You need time to be yourself, gather your thoughts, relish the silence and just totally chill out. These are precious moments and are very important for your own peace of mind and mental refreshment.

                                                    But for many people, this feeling is not often present and loneliness takes over. As Joss Whedon once said,

                                                    ‘Loneliness is about the scariest thing out there’.

                                                    Read on and discover how you can exploit being alone to your own advantage and how you can defeat loneliness.

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                                                    1. Embrace loneliness

                                                    When you are alone, it is important to embrace it and enjoy it to the full.

                                                    Wallow in the feeling that you do not have to be accountable for anything you do. Pursue your interests and hobbies. Take up new ones. Learn new skills. Lie on the couch. Leave the kitchen in a mess. The list can go on and on, but finding the right balance is crucial.

                                                    There will be times when being on your own is perfect, but then there will be a creeping feeling that you should not be so isolated.

                                                    When you start to enjoy being alone, these 10 amazing things will happen.

                                                    Once you start feeling loneliness, then it is time to take action.

                                                    2. Facebook is not the answer

                                                    Have you noticed how people seek virtual contacts instead of a live, face-to-face interaction? It is true that social networking can provide an initial contact, but the chances of that becoming a real life personal contact is pretty slim.

                                                    Being wrapped up in a cloud of sharing, liking and commenting (and insulting!) can only increase loneliness.

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                                                    When you really want company, no one on Facebook will phone you to invite you out.

                                                    3. Stop tolerating unhappy relationships

                                                    It is a cruel fact of life that people are so scared of loneliness that they often opt into a relationship with the wrong person.

                                                    There is enormous pressure from peers, family and society in general to get married or to be in a stable, long-term relationship. When this happens, people start making wrong decisions, such as:

                                                    • hanging out with toxic company such as dishonest or untrustworthy people;
                                                    • getting involved with unsuitable partners because of the fear of being alone or lonesome;
                                                    • accepting inappropriate behavior just because of loneliness;
                                                    • seeking a temporary remedy instead of making a long-term decision.

                                                    The main problem is that you need to pause, reflect and get advice. Recognize that your fear of being alone is taking over. A rash decision now could lead to endless unhappiness.

                                                    4. Go out and meet people

                                                    It was the poet John Donne (1572 – 1631) who wrote:

                                                    ‘No man is an island, entire of itself, every man is a piece of the continent’.

                                                    Human contact is essential to surviving in this world. Instead of wallowing in boredom and sadness, you need to get out as much as possible and seek contacts.

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                                                    Being a member of a group, however tenuous, is a great way. So when you are in the gym, at church or simply at a club meeting, exploit these contacts to enlarge your social circle.

                                                    There is no point in staying at home all the time. You will not meet any new people there!

                                                    Social contacts are rather like delicate plants. You have to look after them. That means telephoning, using Skype and being there when needed.

                                                    Take a look at this guide on How to Meet New People and Make Friends with The Best.

                                                    5. Reach out to help someone in need

                                                    A burden shared is a burden halved.

                                                    Dag Hammarskjold was keenly aware of this fact when he said:

                                                    ‘What makes loneliness an anguish is not that I have no one to share my burden but this: I have only my own burden to bear’.

                                                    Simply put, it is a two-way street. Helping others actually helps yourself, here’s why.

                                                    Reach out to help and people will be there when you need them.

                                                    6. Be grateful and count your blessings

                                                    Study after study shows that if people show gratitude, they will reap a bountiful harvest. These include a stronger immune system, better health, more positive energy and most important of all, feeling less lonely and isolated.

                                                    If you do not believe me, watch the video below, ‘What good is gratitude?’  Now here is the path to hope and happiness:

                                                    Featured photo credit: Anthony Tran via unsplash.com

                                                    Reference

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