Healthy summer eats

With the farmers market every Wednesday and Saturday and plenty of fruits and vegetables in season, summer seems like the perfect time to start eating healthy. However, with most of us working, taking summer classes and spending plenty of time with friends, eating healthy may not be as easy as it seems. Luckily for you, I've found a couple of easy and delicious summer recipes to help you get on the healthy-eating track.  

 

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Salads are always a quick and easy way to load up on delicious veggies without having to spend precious time slaving away over a hot stove. When going to the grocery store, pick out your favorite fresh veggies and lettuce as well as your favorite dressing to make sure you have all the ingredients needed to throw together a delicious summer salad anytime.  

 

If you like making your own dressings, here's a recipe for you to try!  

 

Tomato, Avocado and Arugula Salad 

 

Ingredients 

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• 1 tablespoon fresh lemon juice
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• 1 tablespoon red wine vinegar
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• 1 teaspoon Dijon mustard
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• 1 small garlic clove, minced
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• 2 1/2 tablespoons extra-virgin olive oil
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• Kosher salt and freshly ground pepper
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• 5 ounces baby arugula
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• 1 cup grape tomatoes, halved
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• 1 Hass avocado - peeled, pitted and cut into 1/2-inch dice
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Directions  

• In a large bowl, whisk the lemon juice with the vinegar, mustard and garlic. Gradually whisk in the olive oil and season with salt and pepper. Add the arugula, tomatoes and avocado, toss gently to coat and serve. Serves 6.

 

 

Per serving: 110 calories, 10 g fat (1 g saturated fat), 2 g protein, 6 g carbohydrates, 2 g fiber, 0 mg cholesterol, 18 mg sodium  

 

Source: Food and Wine Magazine  

 

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When it comes to main entrees, seafood is a great way to get protein without the fat. A three-ounce serving of 90 percent lean ground beef has nine grams of fat, but the same size portion of shrimp has only one gram of fat and 18 grams of protein. The beef serving contains only three grams more protein than the shrimp.  

 

This recipe was featured on Food Network's Healthy Appetite,"" hosted by Ellie Krieger. It is a surefire source for great-tasting, good-for-you recipes. 

 

Popcorn Shrimp with Chili-Lime Dipping Sauce 

 

Ingredients (Dipping Sauce) 

• 1/3 cup nonfat Greek yogurt
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• 2 tablespoons mayonnaise
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• 1 tablespoon lime juice (about 1/2 lime)
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• 1/2 teaspoon ancho chili powder
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• 1 lime, zested

 

 

Ingredients (Shrimp) 

• 1/2 cup all-purpose flour
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• 1 teaspoon ancho chili powder
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• 1 teaspoon garlic powder
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• 3/4 teaspoon salt
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• 4 egg whites
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• 3/4 cup cornmeal
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• 1/4 teaspoon black pepper
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• 1 pound medium rock shrimp (90 to 100 count), shelled and cleaned
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• 2 tablespoons canola oil
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• Spray cooking oil

 

 

Directions 

• Combine the Greek yogurt, mayonnaise, lime juice, ancho chili powder and lime zest in a small bowl and mix well to incorporate. Set aside.
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• Place flour, chili powder, garlic powder and 1/2 teaspoon salt in a shallow bowl and stir with a fork to incorporate. Place egg whites in another shallow bowl and beat lightly. Place cornmeal, 1/4 teaspoon salt and pepper in a third bowl and stir with a fork to incorporate. Toss the shrimp, a few at a time, in flour until well-coated. Shake off excess flour, then dip in egg whites. Transfer to cornmeal mixture and toss to cover all sides. Reserve coated shrimp on a baking sheet or piece of parchment paper and repeat with remaining shrimp.
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• Preheat broiler. Brush a large cookie sheet with the oil and heat the oiled sheet under broiler for 3 minutes. Remove from oven and quickly arrange shrimp in a single layer on the cookie sheet. Spray with cooking spray. Place shrimp under broiler and broil until crisp and browned, about 5 minutes.
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• Serve shrimp with dipping sauce.

 

 

Yields: 8 servings of 12 shrimp plus 1 tablespoon dipping sauce each  

 

Per Serving: 210 calories, 8 g fat (1 g saturated fat, 2 g monounsaturated fat, 1.5 polyunsaturated fat), 15 g protein, 18 g carbohydrates, 1 g fiber, 90 mg cholesterol, 360 mg sodium 

 

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This next recipe for zucchini pineapple bread was found on allrecipes.com and modified a bit. With no added fat such as butter or oil, this side is very healthy while staying exceptionally moist and delicious!  

 

Zucchini Pineapple Bread  

 

Ingredients 

• 4 eggs
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• 1 cup white sugar + 1 tablespoon
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• 1/2 cup brown sugar
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• 2 teaspoons vanilla extract
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• 1 cup applesauce
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• 2 teaspoons ground cinnamon
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• 1 teaspoon ground nutmeg
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• 1 (8-ounce) can crushed pineapple, drained
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• 2 cups grated zucchini
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• 3 cups all-purpose flour
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• 1 teaspoon salt
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• 1 1/2 teaspoons baking soda
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• 1 1/2 teaspoons baking powder

 

 

Directions 

• Combine flour, baking powder, baking soda and salt in medium bowl.
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• In a separate large bowl, mix applesauce, eggs, vanilla, 1 cup white sugar, brown sugar, cinnamon and nutmeg. Blend in pineapple and zucchini. Add flour mixture into zucchini mixture and mix until well-blended. Pour batter into two greased and floured 9x5-inch loaf pans. Sprinkle the extra 1 tablespoon sugar over top of each loaf.
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• Bake at 350 degrees for 1 hour or until a toothpick inserted into center comes out free of dough. Let cool before cutting.

 

 

Serving size: 1/10 of loaf 

 

Per serving: 152 calories, 0 g fat, 3 g protein, 35 g carbohydrates, 1 g fiber, 0 mg cholesterol, 146 mg sodium 

 

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For dessert, fresh-fruit smoothies are delicious and guilt-free. Buy a bunch of fresh fruit from the grocery store such as cantaloupe, blueberries, strawberries, raspberries and pineapple. Then cut up the fruit, separate in multiple plastic freezer bags and store in the freezer. Then whenever a fruit smoothie craving hits, grab a bag of frozen fruit and throw it in the blender with a splash of juice and some fat-free yogurt. It is a delicious summer treat to keep cool on hot days. Here is a recipe using my favorite fruits. Feel free to substitute fruits, fruit juice and yogurt to keep it interesting. 

 

Fruit Smoothie 

 

Ingredients 

 

• 1 small banana, peeled
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• 1/4 cup frozen blueberries
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• 1/4 cup frozen cantaloupe
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• 1/4 cup frozen pineapple
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• 1/4 cup frozen strawberries
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• 1/2 cup nonfat strawberry yogurt
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• 1/4 cup orange juice

 

 

Directions 

 

• Put all ingredients in a blender and mix until smooth. Pour into glasses and enjoy! Serves two.