Summer is a great time to get outside and get active, but it also brings a lot of activities and increased temperatures. Eating healthy meals can help you stay energetic and refreshed, so we’ve compiled five simple recipes that fit your summer schedule without sacrificing flavor.
Easy to Make Snack: Pistachio Oat Bars
Ingredients:
1 cup shelled raw pistachios
2 cups gluten-free rolled oats
¼ tsp. sea salt, plus more to taste
6 tbsp. maple syrup, divided
2 tbsp. olive oil 2 tablespoons unsweetened shredded coconut
2 cups gluten-free rolled oats
¼ tsp. sea salt, plus more to taste
6 tbsp. maple syrup, divided
2 tbsp. olive oil
2 tbsp. unsweetened shredded coconut
Directions:
Preheat the oven to 350 degrees and line an 8-inch square pan with parchment paper. In a food processor with the S blade attached, process the pistachios, oats, and salt for about 30 seconds, until a meal starts to form.
Drizzle in the maple syrup and olive oil while the motor is still running and the meal begins to come together into a crumbly, almost-wet dough.
Press the dough evenly into the pan and cover it with coconut flakes and the remaining pistachios. Bake for 10 to 12 minutes until the coconut is nice and golden brown and the dough is cooked through.
You want the squares to still be a little soft-don’t overbake these. Carefully lift the cooled dough out of the pan by holding two sides of the parchment paper. Cut it into squares.
Drizzle a little maple syrup over the top for extra sweetness, if you like. Store the squares in a sealed container for up to a week
Pesto Chicken Pasta
Ingredients:
2-3 tbsp. prepared Italian salad dressing
2 tbsp. Basil Pesto Sauce
1 cup fresh arugula
4 oz. shredded chicken (rotisserie chicken works well)
1/2 cup chopped tomatoes
1 oz. fresh mozzarella, cut into small pieces
Cracked black pepper for topping
Directions:
Boil pasta for 8-9 minutes until tender, rinse with cold water, drain, and place in a large bowl.
Add arugula, shredded chicken, tomatoes, and mozzarella cheese.
Whisk together Italian salad dressing and pesto sauce until smooth, then pour over pasta. Toss to combine. Top with cracked black pepper.
Serve immediately or cover and chill for up to 8 hours and toss just before serving.
10-Minute Mediterranean Shrimp
This dish is the perfect example of how tasty and healthy it can be. It’s quick and easy to make and can be served hot or cold. The ingredients are inspired by the Mediterranean diet, which has been known to help people live longer and healthier lives. Aside from being healthy, it’s a great option for pescatarians looking for a delicious protein-packed meal.
Ingredients:
5 large shrimp, peeled
1 bunch of fresh asparagus
3 tbsp. olive oil, divided
2 tsp. minced garlic
1 whole red onion, sliced
2 tsp. each oregano paprika
1 pinch sea salt and ground black pepper, to taste
1 whole lemon, juiced
¼ cup Kalamata olives
¼ cup feta cheese
1/3 cup fresh cilantro or parsley
Directions:
Preheat the oven to 450° F. In a large bowl season, the shrimp with 2 tbsp. olive oil, garlic, salt, black pepper, paprika, oregano, and juice from lemon.
Trim and wash the asparagus, then lay them flat on the baking sheet. Season with 1/2 tbsp. olive oil.
Place seasoned shrimp on top of asparagus and top with sliced red onions.
Bake for 10 minutes on the middle rack. Shrimp is cooked when the edges start to turn golden brown.
Remove shrimp from oven and top with feta, olives, and fresh cilantro or parsley, drizzle with remaining olive oil and serve.
Lemon Roasted Salmon with Sweet Potatoes and Broccoli
This recipe is a complete meal! Enjoy it as a hot lunch or dinner. Salmon is abundant in omega-3 fatty acids that help regulate blood pressure, reduce inflammation, and support the brain. It’s also a great source of protein that keeps you full and satisfied.
Ingredients:
2 medium sweet potatoes, cubed
sea salt + fresh black pepper
½tsp cumin powder
a few tbsp. of olive oil
4 cups of broccoli (or broccoli florets)
12 ounces of wild-caught salmon filets
1 tbsp. butter
2 tbsp. lemon juice
¼tsp garlic powder
⅛tsp red pepper flakes and/or fresh thyme (optional)
Directions:
Preheat the oven to 425ºF. Arrange the diced sweet potatoes on one sheet pan and the broccoli on another sheet pan. Drizzle both with olive oil. Top the sweet potatoes with salt, pepper, and cumin, and toss to combine.
Toss the broccoli with the salt and pepper. Bake the sweet potatoes for 15 minutes, and set broccoli aside. While the sweet potatoes are baking, prepare the salmon filet by combining butter, lemon juice, garlic powder, red pepper flakes (optional), thyme (optional), salt and pepper in a small bowl, then heating it up until melted in the microwave for 15 seconds.
Line a small baking sheet with foil, then spray it with cooking spray. Place prepared salmon filet on top of the foil. Drizzle prepared lemon sauce onto salmon.
When the timer goes off, remove the sweet potato from the oven, then toss. Place back into the oven along with added broccoli. Bake for an additional 12 to 15 minutes.
Check on salmon at the 8-minute mark. Salmon is done when firm to touch. Baking time will vary depending on the thickness of the filet.
Mango Chicken Meal Prep Bowls
Ingredients:
Chicken:
2 chicken breasts, sliced in half lengthwise (or 4 chicken cutlets)
1 avocado, sliced
1/4 cup shredded unsweetened coconut
Extra cilantro for garnish
Mango marinade
1 mango
1 tbsp. olive oil
1 tbsp. lime juice
1 tbsp. honey
1 tbsp. Sriracha
2 cloves garlic minced
1 tsp salt
Corn Salas:
1 cup corn
1 can of black beans, rinsed and drained
1 red pepper, diced
1 small red onion, diced
1 tbsp. lime juice
2 tbsp. chopped cilantro
3/4 tsp. salt
Jasmine Rice:
3/4 cups water
1/2 cup Jasmine rice
1 tsp. butter
pinch salt
Directions:
Preheat BBQ to med-high heat (alternatively, preheat oven to 425 F. Cook rice in a rice cooker according to package directions. Blend ingredients for mango marinade together in a blender, then divide marinade into two separate bowls.
Marinate chicken cutlets in one bowl of marinade for 10 min while leaving the other bowl untouched (do not get this near the raw chicken!). Meanwhile, mix ingredients for corn salsa. Add chicken to grill and cook for 5 min per side (alternatively, bake for 12-15 minutes).
Remove from heat. Divide rice among four glass meal prep bowls. Add 1 piece of chicken to each bowl and top with extra reserved mango sauce corn salsa, shredded coconut, and cilantro. Add slices of avocado and refrigerate for up to 5 days.
Bonus: Pineapple Nice Cream
All-fruit, dairy-free, and with no added sugar, these are the hallmarks of ice cream, a healthy alternative to ice cream. This pineapple nice cream has tropical flavors, thanks to a hit of mango and lime. It takes just minutes to make this naturally sweet frozen dessert in the food processor or a blender using frozen pineapple and mango chunks. Blend until smooth and enjoy it alone, or top with fresh fruit and toasted coconut.
Impulse Training in North Canton, OH provides a world-class training experience for individuals and families at any fitness level. Our knowledgeable staff will partner with you to create your fitness goals, support you as you complete your workout plan, and help you experience results! We offer a variety of training opportunities and nutrition guidance through our licensed, registered dietitian and onsite massage therapist to ensure you have the resources you need to succeed. Contact us today at 330-499-2266 or learn more at impulsetraining.com.
