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Wellness Wednesdays: Summer Salads and Smoothies

These recipes incorporate multiple plant-based nutrients and help you create delicious summer salads and smoothies. Evidence-based research has found that the nutrients within plant-based foods may reduce your risk of cancer. We hope this recipe sharing program will inspire you to improve your health and wellness through diet!

Mixed Berry and Basil Salad with Mozzarella

Ingredients

  • 2 cups halved strawberries
  • 1.5 cup blueberries
  • 1.5 cup raspberries
  • 8 oz. part-skim, fresh mozzarella cheese (cut into ¾- inch cubes)
  • 1 cup loosely packed fresh basil, torn into medium pieces
  • 1 tbsp. extra virgin olive oil
  • 1 tbsp. rice vinegar
  • Salt and pepper to taste

Directions: Prepare berries, mozzarella and spinach as identified within the ingredients. Combine prepared ingredients in a large mixing bowl. Drizzle with oil and vinegar. Toss gently until evenly coated and add salt and pepper to taste. Serve and enjoy!

Nutrient analysis per 1 serving (1 cup): 224 calories, 12g protein, 12.2g fat, 18g carbohydrates, 4.8g fiber, 300g sodium, 36mg magnesium

Additional ingredient suggestions: Blackberries

Substitution suggestions: Peaches, any mixed greens, balsamic glaze and/or low-fat feta cheese

Recipe notes: Prepare salad and serve as a side dish or main dish with a lean protein like salmon or chicken. This dish can be stored in the refrigerator for 4-6 hours. If you would like to meal plan with this recipe store ingredients separately and prepare individual servings as needed.

This recipe was inspired by https://www.aicr.org/cancer-prevention/recipes/peach-and-basil-salad-with-fresh-mozzarella/ and yields 5 servings at about 1 cup per serving.

Mixed Berry Basil Smoothie

Ingredients

  • 1 cup unsweetened vanilla almond milk
  • 1 cup berries (frozen or fresh) – I used strawberries, blueberries and raspberries
  • 1 medium size banana
  • ¼ cup loosely packed basil
  • Dash of cinnamon

Directions: Add all the ingredients to a blender and blend until smooth.

Nutrient analysis per 1 serving (8 oz): 102 calories, 2g protein, 2g fat, 22g carbohydrates, 4.85g fiber, 87g sodium, 38mg magnesium

Additional ingredient suggestions: ¾ cup Greek yogurt (decrease milk to ½ cup), 1 tsp coconut oil, 1 tsp honey or dash turmeric

Substitution suggestions: 1 cup of any diary or dairy alternative milk of your choice, chia seeds, 1 handful of spinach and/or 1 cup of diced frozen or fresh peaches

Recipe Notes: If you are using chilled (not frozen) berries add 3-4 ice cubes depending on preference of thickness. If berries are frozen no ice is needed. Best if served immediately, however smoothies can be left in the refrigerator for 1 day or freezer for up to 3 months.

This recipe was inspired by https://thefeedfeed.com/cleanfooddirtycity/mixed-berry-basil-smoothie and yields 2 servings at about 8 oz per serving.

Mint, Orzo and Grape Salad

Ingredients

  • 1 cup uncooked orzo, prepared about 2 cups
  • 2 tbsp. extra-virgin olive oil
  • 2 tbsp. fresh lemon juice (1 medium lemon squeezed)
  • 2 cups red seedless grapes, halved
  • 3 tbsp. finely chopped red onion, more or less depending on preference
  • ¼ cup chopped fresh mint
  • ¼ cup low fat feta cheese, crumbled
  • Salt and pepper to taste

Directions: Bring a medium pot of water to a boil. Add uncooked orzo and cook until tender, approximately 8 minutes. Drain water from cooked orzo in a colander and rinse with cold water. Prepare grapes, onions and mint as identified within ingredients. Combine with cooked orzo. Whisk oil, lemon juice, salt and pepper. Add mixture to salad and toss. Top your full recipe off with ¼ cup feta or add about ½ tbsp. to each individual serving.

Nutrient analysis per 1 serving (3/4 cup): 181 calories, 5.4g protein, 6g fat, 28g carbohydrates, 3g fiber, 129g sodium, 17.4g magnesium

Additional ingredient suggestions: Garbanzo beans

Substitution ingredient suggestions: Quinoa, green seedless grapes and/or vinaigrette of your choice

Recipe notes: You can enjoy this salad served warm, at room temperature or cold! Pair this recipe with a lean protein like chicken, fish or lentils. This dish can be stored in the refrigerator within a sealed container for 3-5 days. If you would like to meal prep with this recipe, store feta separately and add to individual servings as needed.

This recipe was inspired by https://eatingwell.com/recipe/250813/orzo-grape-salad-with-feta-mint and yields about 6 servings at 3/4 cup per serving.

Mint and Fruit Smoothie

Ingredients

  • ¼ cup plain nonfat Greek yogurt
  • ¼ cup unsweetened applesauce
  • 1 tbsp. fresh lime juice (half a medium lime squeezed)
  • ¼ cup red seedless grapes
  • 3 frozen strawberries
  • 1 cup frozen pineapple
  • 3 fresh mint leaves

Directions: Add all the ingredients to a blender and blend until smooth.

Nutrient analysis per 1 serving (8 oz): 186 calories, 7.8g protein, 0.7g fat, 38g carbohydrates, 4g fiber, 26.5g sodium, 37g magnesium

Additional ingredient suggestions: 1 medium banana fresh or frozen

Substitution ingredient suggestions: Any alternative plain yogurt, peaches, green grapes or a tropical frozen fruit blend

Recipe Notes: Best if served immediately, however, smoothies can be stored in the refrigerator for one day or in the freezer for up to three months. This is also a great recipe to add to a popsicle mold, freeze and enjoy!

This recipe was inspired by https://allrecipes.com/recipe/140192/mint-and-fruit-smoothie and yields 1 serving at about 8 oz per serving.

Kale, Radish and Granola Salad

Ingredients

Salad

  • 8 ounces curly kale
  • ½ pound strawberries, hulled and sliced
  • 5 medium radishes, sliced thin
  • 2 ounces chilled goat cheese, crumbled

Lemon Dressing

  • 3 tbsp. olive oil
  • 2 tbsp. lemon juice (about 1 lemon squeezed)
  • 1 tbsp.Dijon mustard
  • 1 ½ tsp. honey
  • Salt and pepper to taste

Homemade Granola

  • 1 cup old-fashioned oats
  • ½ cup whole pecans
  • ½ cup sliced almonds
  • ½ cup raw sunflower seeds
  • 1 tbsp. flax seeds
  • ¼ tsp. cayenne pepper
  • 1 large egg white, beaten (optional)
  • ¼ cup olive oil
  • 1 tbsp. honey

Directions: Start by preparing your granola. Preheat your oven to 350 degrees Fahrenheit. Combine oats, pecans, almonds, sunflower seeds, flax seeds and cayenne pepper in a medium bowl. Add beaten egg white, olive oil and honey and stir well. Pour mixture onto a rimmed baking sheet. Bake for approximately 16 minutes until brown, stirring halfway through. Let your granola cool on the baking sheet prior to adding to your salad.

Next, prepare your dressing in a small bowl. Whisk olive oil, lemon juice, mustard and honey. Season with salt and pepper to taste. Now prepare your kale salad, use a knife to remove ribs from your leafy greens. Chop kale into small bite sized pieces and place in a large bowl. Sprinkle a small pinch of salt over your greens and massage with your hands until your leaves are dark in color. Time to assemble your salad.

Drizzle dressing over your kale and toss well. Add sliced strawberries, sliced radishes and crumbled goat cheese, carefully mix together. Finally sprinkle 1/2 cup granola on top or 1/8 cup per each individual serving. You may want to let your salad dressing soak in for about 10-15 minutes prior to serving, however it is not necessary. Enjoy this flavorful summer salad!

Nutrient analysis per 1 serving (approximately 1 cup): 355 calories, 15.3g protein, 25.9g fat (majority of fat coming from healthy fats, monounsaturated 14.1g and polyunsaturated 3.2g), 22.7g carbohydrates, 9g fiber, 170mg sodium, 36.5mg magnesium

Additional ingredient suggestions: Sesame and fennel seeds

Substitution ingredient suggestions: Alternative berries (blueberries or raspberries), feta cheese or avocado (in place of goat cheese), agave nectar or maple syrup (in place of honey) any mixed greens, premade/packaged vinaigrette dressing or a premade/packaged nutty granola

Recipe notes: If you would like to meal prep with this recipe, I suggest storing salad, cheese, dressing and granola separately in containers in the refrigerator. Prepare each individual salad serving as needed. If you choose not to use egg white in your granola, it may not take as long to brown in the oven (keep a close eye). Extra granola can be stored in the freezer for up to 2-3 months. The granola is great paired with fruit and yogurt or savored as a snack on its own!

Kale and Fruit Smoothie

Ingredients

  • ½ cup chopped kale
  • ½ cup plain low-fat Greek Yogurt
  • ½ cup plain almond milk
  • 1 ripe medium banana
  • ½ cup frozen blueberries

Directions: Add all the ingredients to a blender and blend until smooth. 

Nutrient analysis per 1 serving (8 oz): 289 calories,15g protein, 4.9g fat, 46g carbohydrates, 6.9g fiber, 126mg sodium, 65.7mg magnesium

Additional ingredient suggestions: 1 tbsp. flaxseed, ½ tsp. cinnamon, 1 bunch radishes (adds a bit of spice)

Substitution ingredient suggestions: Any alternative plain low-fat yogurt, an alternative dairy/non-dairy milk and/or frozen berry blend

Recipe Notes: Best if served immediately, however, smoothies can be stored in the refrigerator for one day or in the freezer for up to three months.

This recipe was inspired by https://aicr.org/cancer-prevention/recipes/blueberry-blast-smoothie and yields 1 serving at about 8 oz per serving.

Zucchini and Yellow Squash Salad

Ingredients

Salad

  • 4 cups julienned zucchini (1 lb.)
  • 4 cups julienned yellow squash (1 lb.)
  • 2 cups sliced radishes

Lemon Dressing

  • 1/4 cup olive oil
  • 1/3 cup apple cider vinegar
  • 2 tbsp. Dijon mustard
  • 1 tsp. dill weed
  • 1 tbsp. fresh parsley
  • Salt and pepper to taste

Directions: Start by preparing your zucchini and yellow squash (see link below offering video instructions regarding julienne slicing technique), then slice radishes. Toss prepared vegetables in a large bowl. In a small bowl, combine dressing ingredients and whisk well. Pour dressing over salad ingredients, cover and refrigerate for at least 2 hours. Top with some additional parsley prior to serving and enjoy!

Nutrient analysis per 1 serving (1 cup): 120 calories, 2g protein, 9.6g fat (majority of fat coming from healthy fats called monounsaturated 6.7g and polyunsaturated 1g), 7g carbohydrates, 2.3g fiber, 154mg sodium, 23.7mg magnesium

Additional ingredient suggestions: Arugula, sliced bell peppers, carrots, chickpeas or pine nuts Substitution ingredient suggestions: Onions (in place of radishes) and dried parsley

Recipe notes: This dish keeps well in the refrigerator in a sealed container for about 3-4 days. For more information on how to prepare julienne cut squash, review this video: noreciperequired.com/technique/how-julienne-zucchini.

This was tailored from https://tasteofhome.com/recipes/squash-salad and yields 6-7 servings at approximately 1 cup per serving.

Strawberry Summer Squash Smoothie

Ingredients

  • 1 medium yellow squash or zucchini chopped into chunks
  • 1 cup frozen strawberries
  • 1 ripe medium banana, frozen or fresh
  • 1/4 cup of unsweetened applesauce
  • 1 tbsp. chia seeds

Directions: Add all the ingredients to a blender and blend until smooth.

Nutrient analysis per 1 serving (about 10 oz.): 290 calories, 5g protein, 3.4g fat, 53g carbohydrates, 12.8g fiber, 17.2mg sodium, 65mg magnesium

Additional ingredient suggestions: Cinnamon, frozen spinach, dairy or non-dairy milk and/or plain low-fat Greek yogurt

Substitution ingredient suggestions: Frozen raspberries or blueberries

Recipe Notes: Best if served immediately, however, smoothies can be stored in the refrigerator for one day or in the freezer for up to three months.

Carrot and Chickpea Salad

Ingredients

Salad

  • 1 pound of carrots, peeled (shredded about 3 cups)
  • 2 tbsp. finely chopped green onions
  • 2 tbsp. finely chopped parsley
  • 1 can of 15 oz. chickpeas, rinsed and drained

Lemon Dressing

  • 2 tbsp. extra virgin olive oil
  • 2 tbsp. fresh lemon juice (1 lemon squeezed)
  • 2 tsp. honey
  • 1 tsp. Dijon mustard
  • ½ tsp. ground cumin
  • Salt and pepper to taste

Directions

Prepare salad ingredients as identified. Place carrots, green onions, parsley and chickpeas in a medium sized bowl. Whisk dressing ingredients in a small bowl, until fully combined. Pour dressing over salad mixture and toss until evenly coated. Let salad marinate for about 20 minutes for best flavor. Toss one more time prior to serving.

Nutrient analysis per 1 serving (1 cup): 210 calories, 5.7g protein, 8.9g fat (5.4g monounsaturated fat and 1.5g polyunsaturated), 29.1g carbohydrates, 7.3g fiber, 390mg sodium, 31mg magnesium

Additional ingredient suggestions: Sliced apples

Substitution ingredient suggestions: Apple cider vinegar and/or red onion

Recipe notes: To finely shred carrots use either a box grater or food processor with fitted grating attachment. This dish can be stored in a sealed container within the refrigerator for up to 4 days.

This recipe originated from cookieandkate.com and yields 4 servings at about 1 cup per serving.

Carrot and Mango Smoothie

Ingredients

  • 1 cup shredded peeled carrots
  • 1 cup frozen mango chunks
  • 1 medium size banana (fresh or frozen)
  • 2 tbsp. fresh lime juice (1-1.5 squeezed limes)
  • 1 cup cold water

Directions

Add all the ingredients to a blender and blend until smooth.

Nutrient analysis per 1 serving (12 oz.): 253 calories, 4.2g protein, 1g fat, 55g carbohydrates, 6.7g fiber, 55mg sodium, 37mg magnesium

Additional ingredient suggestions: Flaxseed, fresh ginger and/or any low-fat yogurt

Substitution ingredient suggestions: 1 cup of any dairy or non-dairy milk alternative of your choice and frozen cherries

Recipe Notes: Best if served immediately, however, smoothies can be stored in the refrigerator for one day or in the freezer for up to three months.

This recipe was inspired by https://powerhungry.com and yields 1 serving at about 12 oz. per serving.

Peach, Tomato and Basil Salad

Ingredients

Salad

  • 3 medium ripe peaches (approximately 1 lb.), pitted and cut into wedges
  • 2 medium tomatoes (approximately 1 lb.), cut into wedges
  • 1/2 cup red onion, thinly sliced
  • 1/2 cup crumbled reduced fat feta cheese
  • 1/2 cup pecan halves, toasted
  • 1/4 cup torn fresh basil

Lemon Dressing

  • 1/4 cup balsamic vinegar
  • 1/8 cup olive oil
  • 0.5 tbsp. honey
  • Salt and pepper to taste

Directions

Prepare peaches, tomatoes and red onions as identified within the ingredients list. Toast pecans in the oven or on the stove (see additional instruction link below). In a large bowl whisk together dressing ingredients. Add peaches, tomatoes, red onion and toasted pecans. Toss dressing and salad until fully coated. Top individual servings with basil and feta, serve and enjoy!

Nutrient analysis per 1 serving (1 cup): 205 calories, 6.5g protein, 14g fat, 7.6g monounsaturated, 2.8g polyunsaturated, 15.5g carbohydrates, 2.75g fiber, 258mg sodium, 30.7mg magnesium

Additional ingredient suggestions: Chickpeas, corn and cherry tomatoes halved

Substitution ingredient suggestions: Mozzarella, cherry tomatoes halved, kale, nectarines, sliced almonds and/or granola

Recipe notes: This dish keeps well in the refrigerator in a sealed container for about 3-4 days. For more information on how to toast pecans check out this link: culinaryhill.com/how-to-toast-pecans. When toasting my pecans for today's recipe, I prepared them on the stove top with a little bit of olive oil.

This recipe was tailored from https://bhg.com/recipe/peach-tomato-salad and yields 6 servings at 1 cup per serving.

Peach and Basil Smoothie

Ingredients

  • 1-1.5 medium peaches, fresh or frozen cut and pitted (skin left on)
  • 2-3 fresh basil leaves
  • 1 cup almond milk
  • 1 tbsp. honey
  • 1/2 tsp. ground cinnamon
  • 1/2 tsp. ground nutmeg
  • 1/4 tsp. ground ginger

Directions

Add all the ingredients to a blender and blend until smooth.

Nutrient analysis per 1 serving (about 10 oz.): 170 calories, 2.6g protein, 3.1g fat, 36.9g carbohydrates, 3.8g fiber, 174mg sodium, 33mg magnesium

Additional ingredient suggestions: 1 medium banana and/or 1/2 cup frozen mango

Substitution ingredient suggestions: Any dairy or non-dairy milk alternative, nectarines, fresh cinnamon, nutmeg and/or ginger

Recipe Notes: Best if served immediately, however, smoothies can be stored in the refrigerator for one day or in the freezer for up to three months.

This recipe was tailored from https://integrativecanceranswers.com/peach-smoothie-ginger-and-cinnamon and yields 1 serving.

Cherry and Corn Salad

Ingredients

Salad

  • 1 lb. fresh dark cherries, pitted and sliced in half
  • 4 ears cooked fresh corn, kernels sliced off the cob
  • 1/2 cup finely sliced red onion
  • 5 oz. romaine lettuce leaves, chopped
  • 3/4 cup reduced fat feta cheese, crumbled

Dressing

  • 1/4 cup balsamic vinegar
  • 1/4 cup extra virgin olive oil
  • 3 cloves garlic, minced
  • Salt and pepper to taste

Directions: Prepare ingredients as identified. In a small bowl, whisk together your dressing ingredients. In a large bowl, combine lettuce, corn and onion. Drizzle with dressing, toss to coat. Top individual servings with cherries and feta then enjoy!

Nutrient analysis per 1 serving (1.5 cup): 209 calories, 7.6g protein, 10.5g fat, 5.7g monounsaturated, 1.2g polyunsaturated, 24g carbohydrates, 3g fiber, 288mg sodium, 29.5mg magnesium

Additional ingredient suggestions: Mint, peaches and pine nuts

Substitution ingredient suggestions: Arugula or spinach, as well as, drained and rinsed canned corn

Recipe notes: This dish keeps well in the refrigerator in a sealed container for about 3-4 days. You can easily use a straw or pastry tip to pit your cherries.

This recipe was tailored from https://aicr.org/cancer-prevention/recipes/fresh-cherry-and-corn-salad and yields 8 servings at 1.5 cups per serving.

Cherry Berry Limeade Smoothie

Ingredients

  • 1/2 cup fresh dark cherries, pitted
  • 1/2 cup frozen berry medley (strawberries, raspberries and blueberries)
  • 1/2 cup soy milk
  • 1-2 limes, juiced depending on tartness preference

Directions: Add all the ingredients to a blender and blend until smooth.

Nutrient analysis per 1 serving (about 8 oz.): 142 calories, 5.6g protein, 2.1g fat, 30g carbohydrates, 4.8g fiber, 51.7mg sodium, 35.5mg magnesium

Additional ingredient suggestions: Peaches, mint leaves, spinach, and/or chia seeds (1 tbsp.)

Substitution ingredient suggestions: Any dairy or non-dairy milk alternative

Recipe Notes: Best if served immediately, however, smoothies can be stored in the refrigerator for one day or in the freezer for up to 3 months. If you desire a thicker smoothie add 4-6 ice cubes and decrease soy milk.

This recipe was tailored from https://minimalistbaker.com/cherry-limeade-smoothie and yields 1 serving at about 8 oz.

Cucumber and Tomato Salad

Ingredients

Salad

  • 1 pint of cherry tomatoes, halved or quartered
  • 1 cucumber, chopped
  • 1/2 a small purple onion, finely chopped
  • 3 radishes, chopped
  • 1 yellow bell pepper, chopped
  • 15 oz. can of chickpeas, drained and rinsed
  • Handful of fresh parsley, thinly sliced
  • 1/2 cup reduced fat feta cheese

Dressing

  • 2 tbsp. of olive oil
  • 2 tbsp. of red wine vinegar
  • 3 tbsp. of lemon juice

Directions: In a large bowl, combine prepared vegetables and chickpeas and mix well. In a separate bowl, whisk together olive oil, red wine vinegar and lemon juice. Pour whisked dressing over the salad. Mix until the vegetables and chickpeas are evenly coated. Add salt and pepper to taste. Top each serving with feta and parsley.

Nutrient analysis per 1 serving (1 cup): 215 calories, 10.7g protein, 9.2g fat, 4g monounsaturated, 1.3g polyunsaturated, 24.4g carbohydrates, 6.4g fiber, 411mg sodium, 42mg magnesium

Additional ingredient suggestions: Corn, roasted red peppers, avocado or asparagus

Substitution ingredient suggestions: Mozzarella, cilantro, green onion, red or green bell pepper and any vinaigrette dressing of your liking

Recipe notes: This dish is best if eaten in 2-3 days. Leftovers should be stored covered in the refrigerator.

This recipe yields about 6 servings at 3/4 cup per serving and was inspired by https://melaniecooks.com/radish-tomato-cucumber-and-green-onion-salad/1785.

Cucumber Smoothie

Ingredients

  • 1 cup peeled and chopped cucumber
  • 1 cup frozen pineapple
  • 1 handful spinach leaves
  • 1 tbsp. lime or lemon juice
  • 1/2 cup plain nonfat Greek yogurt

Directions: Add all the ingredients to a blender and blend until smooth.

Nutrient analysis per 1 serving (about 8 oz.): 128 calories, 12g protein, 1.1g fat, 22.5g carbohydrates, 5g fiber, 158mg sodium, 160mg magnesium

Additional ingredient suggestions: 1 medium banana

Substitution ingredient suggestions: Fresh pineapple, any yogurt alternative, frozen berries or berry medley

Recipe Notes: Best if served immediately, however smoothies can be left in the refrigerator for 1 day or freezer for up to 3 months. If you desire a thinner smoothie, add 1/2 milk (dairy or non-dairy milk alternative).

This recipe yields 2 servings at about 8 oz per serving and was tailored from https://acouplecooks.com/cucumber-smoothie.

Three Bean Salad

Ingredients

Salad

  • 1 can 15 oz garbanzo beans, drained and rinsed
  • 1 can 15 oz light red kidney beans, drained and rinsed
  • 1 can 15 oz lima beans, drained and rinsed
  • 10 oz cherry tomatoes, quartered
  • 1 stalk celery, finely chopped
  • ½ red onion, finely chopped
  • 2 cloves garlic, minced (up to 4 if you prefer a strong garlic taste)
  • 1 tsp dried rosemary
  • 1.5 tbsp dried parsley
  • ¼ cup basil, chopped

Dressing

  • 3 tbsp extra virgin olive oil
  • 1 tbsp apple cider vinegar
  • Juice of one lemon
  • 1 tsp dried Italian seasoning

Directions: In a large bowl, combine beans, celery, onion, garlic, rosemary and parsley. In a separate small bowl, whisk together dressing ingredients. Add prepared dressing to bean mixture and toss gently. Add tomatoes and basil and once again, toss gently. For flavors to fully absorb, chill for at least an hour prior to serving.

Recipe notes: This dish is best if eaten in 2-3 days. Leftovers should be stored covered in the refrigerator.

Additional ingredient suggestions: Corn, cucumber, bell peppers and reduced fat feta cheese

Substitution ingredient suggestions: Cooked/fresh beans, 1 can 15 oz butter beans, white vinegar, fresh mint (¼ cup), fresh parsley (½ cup), fresh rosemary (1 tbsp) and dried basil (1 tbsp)

Nutrient analysis per 1 serving (3/4 cup): 260 calories, 13g protein, 7.4g fat, 4g monounsaturated, 1.3g polyunsaturated, 37g carbohydrates, 10.8g fiber, 366mg sodium, 59mg magnesium

This recipe yields about 8 servings at 3/4 cup per serving and tailored from https://aicr.org/cancer-prevention/recipes/mediterranean-bean-salad.

Chocolate Berry Bean Smoothie

Ingredients

  • 1 cup frozen berry medley
  • 1 banana
  • 6 oz almond milk (or any diary/ non-dairy milk alternative)
  • 1/3 can garbanzo beans, drained and rinsed (~ 5 oz of a 15 oz can)
  • ½ tbsp dark cocoa powder

Directions: Start by pureeing garbanzo beans in a blender. Add all the additional ingredients to the blender and blend until smooth.

Nutrient analysis per 1 serving (about 8 oz.): 158 calories, 6.75g protein, 3.1g fat, 39.834g carbohydrates, 8g fiber, 233mg sodium, 39mg magnesium

Additional ingredient suggestions: Yogurt, basil and/or chia seeds

Substitution ingredient suggestions: Frozen mango and/or any white bean

Recipe Notes: Best if served immediately, however smoothies can be left in the refrigerate for 1 day or freezer for up to 3 months.

This recipe yields 2 servings at about 8 oz per serving tailored from https://thenutritionadventure.com/chocolate-strawberry-power-smoothie.

Super Simple Summer Potato Salad

Ingredients

Salad

  • 2 lbs. small red potatoes, sliced into ¼ inch thick rounds
  • 1 tbsp fine sea salt (used for boiling water)
  • 1/2 small purple onion, finely chopped
  • 3 stalks celery, chopped
  • Black pepper to taste

Dressing

  • 1/4 cup olive oil
  • 1/3 cup lightly packed fresh flat-leaf parsley, chopped
  • 1/3 cup green onions, chopped
  • 2 tbsp fresh lemon juice
  • 2 tsp Dijon mustard
  • 2 cloves garlic, minced
  • 1/4 cup reserved potato cooking water

** You will additionally want 2 tbsp chopped green onions and 2 tbsp chopped parsley for garnish

Directions: In a medium to large pot, combine washed and sliced potatoes with salt. Cover with water, about 1 inch over potatoes. Set stove top to high heat and bring to a boil. Once boiling reduce heat to medium-low and cook for about 5-6 minutes, or until potatoes are easily pierced with a knife or fork. Save ¼ cup cooking water for salad dressing then drain remaining water. Place potatoes in a large mixing bowl. To prepare your salad dressing, add all identified ingredients to a food processor or blender. Blend ingredients together then drizzle over the potatoes. Gently mix to combine. Add chopped celery to your potato salad along with 2 tbsp chopped green onions and chopped parsley. Toss again and season with pepper.

Recipe notes: This dish can be served warm or cold and is best if eaten in 2-3 days. Leftovers should be stored covered in the refrigerator.

Additional ingredient suggestions: Cilantro, broccoli and or/carrots

Substitution ingredient suggestions: Chives and/or small yellow potatoes

Nutrient analysis per 1 serving (3/4 cup): 222 calories, 4.06 gm protein, 9.4 gm fat, 6.65 gm monounsaturated, 0.72 gm polyunsaturated, 31.75 gm carbohydrates, 3.56 gm fiber, 437 mg sodium, 46.8 mg magnesium

**Nutrient analysis approximates about 1 tsp of salt being absorbed by potatoes during boiling process.

This recipe yields about 6 servings at 3/4 cup per serving and was inspired by https://cookieandkate.com/herbed-potato-salad-recipe.

Pink Ginger Lemonade Smoothie

Ingredients

  • 2 cups frozen strawberries
  • 1.5 tbsp lemon juice (up to 2 tbsp if you prefer a tarter lemonade drink)
  • 1/2-1 tbsp fresh ginger (per taste preference)
  • 1 tbsp honey
  • 1/4 cup cold water
  • 1/2 cup plain nonfat Greek yogurt

Directions: Add all the ingredients to a blender and blend until smooth.

Nutrient analysis per 1 serving (about 8 oz.): 158 calories, 7.5 gm protein, 0.65 gm fat, 34 gm carbohydrates, 5 gm fiber, 27.7 mg sodium, 37.7 mg magnesium

Additional ingredient suggestions: Chia seeds, 1 medium banana, fresh or frozen raspberries

Substitution ingredient suggestions: Any yogurt alternative or dairy/non dairy milk

Recipe Notes: This is a tart yet refreshing smoothie. The amount of lemon juice and ginger incorporated may vary depending on preference. Start by adding a small amount and increase per taste. Best if served immediately, however smoothies can be left in the refrigerator for 1 day or freezer for up to 3 months. Fresh strawberries could be substituted within this recipe, additionally replacing cold water with a few ice cubes.

This recipe yields 2 servings at about 8 oz per serving.

Watermelon and Berry Salad

Ingredients

  • 5 cups of seedless watermelon, cubed
  • 2 cups fresh strawberries, diced
  • 1½ cups fresh blueberries
  • 1½ cups of fresh raspberries or blackberries
  • 1/2 cup fresh mint, thinly sliced
  • 2-3 tablespoons fresh lime juice

Directions: Combine all your prepared fruit, mint and lime juice into a large bowl. Gently toss to evenly mix all the ingredients, be careful not to crush the raspberries.

Recipe notes: This simple yet sweet dish can be enjoyed immediately. However, I prefer to cover it and refrigerate for at least an hour prior to serving. This allows the flavors to marry together. This salad is best if eaten within 4 days. Leftovers should be stored covered in the refrigerator.

Additional ingredient suggestions: Feta, granola, balsamic vinegar, honey and/or additional fruit of your choice

Substitution ingredient suggestions: Basil in place of mint

Nutrient analysis per 1 serving (1 and 1/4 cups): 70 calories, 1.3g protein, 0.5g fat, 15g carbohydrates, 3.5g fiber, 3.3mg sodium, 22mg magnesium

This recipe yields about 8 servings at 1 and ¼ cups per serving and originated from https://yayforfood.com/recipes/watermelon-berry-summer-salad.

Watermelon and Strawberry Smoothie

Ingredients

  • 1.5 cups diced fresh or frozen watermelon cubes
  • 1/2 cup frozen strawberries
  • 1/4 cup vanilla Greek yogurt (low fat)
  • 1/4 cup unsweetened almond milk
  • 2-3 fresh mint leaves
  • 1/2 juice from 1 lime

Directions: Add all of the ingredients to the blender and blend until smooth.

Nutrient analysis per 1 serving (about 8-10 oz.): 131 calories, 6.7g protein, 2.1g fat, 24.g carbohydrates, 2.7g fiber, 69mg sodium, 35.8mg magnesium

Additional ingredient suggestions: Banana, honey and chia seeds

Substitution ingredient suggestions: Any dairy or non-dairy alternative milk, basil, mango or mixed berries

Recipe Notes: Best if served immediately, however smoothies can be left in the refrigerator for 1 day or freezer for up to 3 months.

This recipe yields 1 serving at about 8-10 oz. per serving tailored from https://wellplated.com/watermelon-smoothie.

Kale and Quinoa Mediterranean Salad

Ingredients

Salad

  • 3 cups cooked quinoa from 1 cup uncooked quinoa – white, red, or tricolor quinoa
  • 1 cup cherry tomatoes, halved
  • 2 cucumbers, cut into small cubes
  • 3/4 cup black olives, sliced
  • 1 cup chopped curly kale (stems removed)
  • 1 can (15 oz) chickpeas, drained and rinsed
  • 1/2 cup reduced fat feta cheese crumbled (optional)
  • 1 tbsp. dried parsley

Dressing

  • ¼ cup olive oil
  • 3 tbsp. lemon juice, freshly squeezed
  • 1 small clove of garlic, minced
  • 1/2 tsp. Dijon mustard
  • 1/2 tsp. salt
  • 1/4 tsp. black pepper

Directions: Prepare and rinse quinoa as noted on packaging. Combine dressing ingredients and whisk vigorously for 30 seconds. Drizzle half of the dressing on cooked quinoa and stir to combine. Add cherry tomatoes, cucumbers, black olives, kale and chickpeas. Toss together with the remaining dressing. Finish with adding crumbled feta cheese and dried parsley, then gentle toss. Serve warm, cold or at room temperature!

Nutrient analysis per 1 serving (1 cup): 400 calories, 17.5g protein, 15g fat, 7.5g monounsaturated fat, 3g polyunsaturated fat, 49 carbohydrates, 10g fiber, 810mg sodium, 108mg magnesium

Additional ingredient suggestions: Onion, bell peppers and/or roasted red peppers

Substitution ingredient suggestions: Spinach, basil, mint, kalamata olives and/or goat cheese

Recipe notes: This salad is best if eaten within 2-3 days. Leftovers should be stored covered in the refrigerator. If you would like, add feta cheese per serving.

This recipe yields about 5 servings at 1 cup per serving and originated from https://foolproofliving.com.

Mixed Berry Lime Smoothie with Kale

Ingredients

  • 6 ounces nonfat Greek yogurt
  • 1 cup almond milk
  • 1/2 tsp. lime zest
  • Juice of one large lime
  • 1 cup fresh kale
  • 1 cup frozen mixed berries
  • 1 banana

Directions: Add all of the ingredients to the blender and blend until smooth.

Nutrient analysis per 1 serving (about 8 oz.): 131 calories, 10.7g protein, 2g fat, 29g carbohydrates, 3.9g fiber, 130mg sodium, 38mg magnesium

Additional ingredient suggestions: Mint

Substitution ingredient suggestions: Any dairy or non-dairy alternative milk, spinach and/or any frozen berries

Recipe Notes: This smoothie is best if served immediately, however smoothies can be left in the refrigerator for 1 day or freezer for up to 3 months.

This recipe yields 1 serving at about 8 oz. per serving tailored from https://twopeasandtheirpod.com/blackberry-lime-smoothie.

Okra, Black Bean and Avocado Salad

Ingredients

Salad

  • 1 lb. fresh okra
  • 1 15 oz. can black beans, drained and rinsed
  • 1 ear of corn (3/4 cup canned corn drained and rinsed)
  • 1 medium white onion, diced
  • 1 lb. cherry tomatoes, halved
  • 1 ripe avocado

Dressing

  • 3 tbsp. extra virgin olive oil
  • 1 small clove of garlic, minced
  • Juice from 1 lemon
  • Salt and pepper to taste

Directions: Boil water in a large pot, place okra in boiling water and blanch until bright green (45-60 seconds). Drain well and allow okra to cool to room temperature. Once cooled, cut okra into 1/2 inch pieces, discarding the stems. Combine dressing ingredients and whisk well. In a large bowl, mix together cooled okra, black beans, corn, onion and tomato. Drizzle with dressing and toss gently until evenly distributed. Chill recipe for 30 minutes or more. Prior to serving, add 1/4 inch pieces of avocado and again gently toss your ingredients together.

Nutrient analysis per 1 serving (3/4 cup) 281 calories, 9.8g protein, 12.8g fat, 7.9g monounsaturated fat, 2.1g polyunsaturated fat, 36 carbohydrates, 14g fiber, 53mg sodium, 106 mg magnesium

Additional ingredient suggestions: Yellow bell peppers, cauliflower, feta/mozzarella or goat cheese

Substitution ingredient suggestions: Garlic powder, red onion and/or garbanzo beans

Recipe notes: This salad is best if eaten within 2-3 days. Leftovers should be stored covered in the refrigerator. If you plan to have leftovers, I would suggest adding avocado per serving.

This recipe yields about 6 servings at 3/4 cup per serving and was inspired by https://pistachiojar.wordpress.com/2014/08/29/raw-okra-salad.

Mango, Pineapple and Avocado Smoothie

Ingredients

  • 1 cup frozen mango
  • 1 cup frozen pineapple
  • 1/4 avocado, without the skin
  • 1/2 cup nonfat Greek yogurt
  • 1/2 cup almond milk (more if you prefer a thinner smoothie)

Directions: Add all of the ingredients to the blender and blend until smooth.

Nutrient analysis per 1 serving (about 8 oz.): 179 calories, 8.45g protein, 4.65g fat, 28g carbohydrates, 4.5g fiber, 66mg sodium, 19.45mg magnesium

Additional ingredient suggestions: Banana, chia seeds, flax seeds, spinach and/or kale

Substitution ingredient suggestions: Any dairy or non-dairy alternative milk, spinach and/or any frozen fruit

Recipe Notes: This smoothie is best if served immediately, however smoothies can be left in the refrigerator for 1 day or freezer for up to 3 months.

This recipe yields 1 serving at about 8 oz. per serving tailored from https://meaningfuleats.com/green-smoothie-week-mango-avocado-smoothie.