Healthy Summer Recipes to Make at Home Tonight

We got the skinny on satiating recipes that will pique your appetite in the hottest month of the year.


As we enter the last official month of summer, we health-conscious New Englanders get less and less zealous about spending time in the kitchen (because really, who likes preheating the oven when it’s ninety degrees outside?). We talked with Lauren Talbert, a registered dietitian who is a board certified specialist in oncology nutrition. Plus, she is an outpatient dietitian in the department of medicine at Women and Infants Hospital.

 

We’ve got the skinny on satiating recipes that will pique your appetite and pack a nutrient-filled punch.

Photo from Getty Images.

Gazpacho (Serves 6-8)

Ingredients:

3 large tomatoes

1 cucumber (peeled)

1 zucchini

1 small sweet onion

2 garlic cloves

1 cup arugula

½ cup scallions thinly sliced

1 avocado, diced

2 6 ounces container of 2 percent plain Greek yogurt

¼ cup olive oil

1/3 cup red wine vinegar

1.5 teaspoon salt

¼ teaspoon pepper

1 dash of hot sauce

Directions:

  1.       Blend tomato, ½ cucumber, ½ zucchini, ½ onion and garlic until smooth with some chunks
  2.       Strain excess fluid in colander
  3.       Add olive oil, vinegar, hot sauce and spices
  4.       Add remaining cucumber, zucchini and onion as well as arugula. Pulse in blender for a few seconds
  5.       Let chill for 1-2 hours
  6.       Serve with a dollop of 2 percent plain Greek yogurt, diced avocado and a tablespoon of scallions

Health benefits:

  • Gazpacho is a low-calorie food
  • High in both fiber and nutrients
  • Tomatoes are rich in vitamin C, potassium, folate, vitamin K and lycopene, an antioxidant linked to decreased risk of heart disease and cancer
  • Cucumbers are also extremely low calorie (one cucumber is twenty calories)
  • Greek yogurt is a source of protein
  • Avocado is full of unsaturated fats, which promotes heart health and satiation

 

And for dessert…

Photo from Getty Images.

Banana Ice Cream (Serves 4)

Ingredients: 

4 cups sliced frozen banana

¼ cup milk of choice

¼ cup powdered peanut butter

2 tablespoons cocoa powder

¼ cup mini chocolate chips

¼ cup sliced almonds

Directions:

  1.       Blend banana, milk, powdered peanut butter and cocoa powder
  2.       Top with mini chocolate chips and almonds

Health Benefits:

  • Bananas are rich in potassium and taste similar to soft-serve ice cream (minus the added sugar and fat)
  • One medium banana has about 100 calories, as well as four grams of fiber
  • One half-cup of this ice cream is only about sixty calories, compared to traditional ice cream that contains closer to 200 calories per cup
Leave a reply