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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 January 21, 2020

                                                    The Best Way to Create a Vision for the Life You Want

                                                    The Best Way to Create a Vision for the Life You Want

                                                    Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

                                                    your vision of where or who you want to be is the greatest asset you have

                                                      Why You Need a Vision

                                                      Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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                                                      How to Create Your Life Vision

                                                      Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

                                                      What Do You Want?

                                                      The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

                                                      It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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                                                      Some tips to guide you:

                                                      • Remember to ask why you want certain things
                                                      • Think about what you want, not on what you don’t want.
                                                      • Give yourself permission to dream.
                                                      • Be creative. Consider ideas that you never thought possible.
                                                      • Focus on your wishes, not what others expect of you.

                                                      Some questions to start your exploration:

                                                      • What really matters to you in life? Not what should matter, what does matter.
                                                      • What would you like to have more of in your life?
                                                      • Set aside money for a moment; what do you want in your career?
                                                      • What are your secret passions and dreams?
                                                      • What would bring more joy and happiness into your life?
                                                      • What do you want your relationships to be like?
                                                      • What qualities would you like to develop?
                                                      • What are your values? What issues do you care about?
                                                      • What are your talents? What’s special about you?
                                                      • What would you most like to accomplish?
                                                      • What would legacy would you like to leave behind?

                                                      It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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                                                      What Would Your Best Life Look Like?

                                                      Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

                                                      A few prompts to get you started:

                                                      • What will you have accomplished already?
                                                      • How will you feel about yourself?
                                                      • What kind of people are in your life? How do you feel about them?
                                                      • What does your ideal day look like?
                                                      • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
                                                      • What would you be doing?
                                                      • Are you with another person, a group of people, or are you by yourself?
                                                      • How are you dressed?
                                                      • What’s your state of mind? Happy or sad? Contented or frustrated?
                                                      • What does your physical body look like? How do you feel about that?
                                                      • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

                                                      It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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                                                      Plan Backwards

                                                      It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

                                                      • What’s the last thing that would’ve had to happen to achieve your best life?
                                                      • What’s the most important choice you would’ve had to make?
                                                      • What would you have needed to learn along the way?
                                                      • What important actions would you have had to take?
                                                      • What beliefs would you have needed to change?
                                                      • What habits or behaviors would you have had to cultivate?
                                                      • What type of support would you have had to enlist?
                                                      • How long will it have taken you to realize your best life?
                                                      • What steps or milestones would you have needed to reach along the way?

                                                      Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

                                                      It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

                                                      Featured photo credit: Matt Noble via unsplash.com

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