Yummy (Healthy) Recipes For Summer

Summertime is a busy time for a lot of us.  Baseball games, vacations, kid's camps, pool/lake outings...the list is endless in the summer.  The last thing you want to worry about is what to cook for meals for you and your family.  Well, we are about to make your life a little easier with some yummy, healthy recipes you can try this summer.  Enjoy!!

Zucchini and Red Pepper Frittata
(Makes 4 servings)

Ingredients:
2 tsp. extra-virgin olive oil
3 medium zucchini, thinly sliced
1 medium red bell pepper, diced
1/2 medium onion, chopped
1/4 cup chopped fresh basil
1/4 tsp. sea salt
6 large eggs, lightly whisked
1/3 cup crumbled goat cheese (2 ounces)

Preparation:

1. Heat oil in a 10-inch nonstick skillet over medium heat. Add zucchini, pepper, and onion; cook, stirring frequently, for 2 minutes or until zucchini is tender.
2. Add basil and salt; increase heat to medium-high and cook, stirring, until the moisture has evaporated, 30 to 60 seconds.
3. Add eggs and goat cheese to vegetable mixture; stir until combined. Cook over medium heat, without stirring, until the bottom is light golden, 2 to 3 minutes. As it cooks, lift the edges and tilt the pan so uncooked egg will flow to the edges.
4. Reduce heat to low; cover and continue cooking for 15 to 18 minutes or until knife inserted in center comes out clean.

Nutritional Information: (per serving)
Calories:  230
Fat:  15g
Saturated Fat:  6g
Cholesterol:  290mg
Sodium:  336mg
Carbs:  9g
Fiber:  2g
Sugar:  6g
Protein:  15g

Recipe: Balsamic Pork and Apple Skewers
(Makes 2 servings, 2 skewers each)

Total Time: 27 min.
Prep Time: 15 min.
Cooking Time: 12 min.

Ingredients:
2 Tbsp. balsamic vinegar
1 Tbsp. all-natural tomato paste
2 Tbsp. all-fruit plum preserves (or apricot preserves)
10 oz. raw pork loin, cut into 12 cubes
1 medium apple (like Braeburn), peeled, cut into 8 wedges
1 medium red onion, cut into 8 wedges
1 tsp. olive oil
Sea salt and ground black pepper (to taste; optional)

Preparation:

1. Preheat grill or broiler to medium-high.
2. Combine vinegar, tomato paste, and preserves in a small bowl; whisk to blend. Set aside.
3. Place a piece of pork, a wedge of apple, and a wedge of onion onto a skewer. Repeat, and add an additional piece of pork. Each skewer will have three pieces of pork, two pieces of apple, and two pieces of onion. Repeat with three remaining skewers.
4. Brush skewers with oil; season with salt and pepper if desired.
5. Grill or broil skewers for 5 to 6 minutes, turning every 2 minutes.
6. Brush with vinegar mixture; cook for an additional 5 to 6 minutes, turning occasionally, and brushing occasionally with vinegar mixture, until pork is no longer pink in the middle and juices run clear.

Nutritional Information: (per serving)
Calories:  293
Fat:  7g
Saturated Fat:  2g
Cholesterol:  69mg
Sodium:  492mg
Carbs:  29g
Fiber:  5g
Sugar:  20g
Protein:  30mg

Recipe: Baja Black Beans and Rice
(Makes 1 serving)

Ingredients:
3/4 cup cooked brown rice (or quinoa if you're feeling fancy)
3/4 cup cooked black beans (you can also use canned rinsed black beans)
1/2 cup canned diced tomatoes
1/2 tsp. chili powder
1/4 tsp. ground cumin
1 Tbsp. crumbled fresh cheese (queso fresco)
1 Tbsp. chopped fresh cilantro (optional)

Preparation:

1. Combine rice, black beans, diced tomatoes, chili powder, and cumin in medium saucepan; mix well.
2. Cook over medium-low heat for 5 minutes or until heated through.
3. Serve hot, sprinkled with cheese and cilantro (if desired).

Nutritional Information: (per serving)
Calories:  387
Fat:  4g
Saturated Fat:  1g
Cholesterol:  5mg
Sodium:  338mg
Carbs:  70g
Fiber:  16g
Sugar:  4g
Protein:  18g

Recipe: Homemade Apple Cinnamon Granola
(Makes 16 servings, 1/4 cup each)

Ingredients:
1/4 cup raw honey (or 100% pure maple syrup)
1/4 cup virgin coconut oil
1 tsp. pure vanilla extract
3 cups old-fashioned rolled oats
1/2 tsp. ground cinnamon
1/4 tsp. sea salt
1/2 cup chopped, dried, unsweetened apples
1/4 cup raisins
1/4 cup coarsely chopped raw walnuts

Preparation:

1. Preheat oven to 300° F.
2. Line baking pan with parchment paper. Set aside.
3. Heat honey and oil in small saucepan over low heat, stirring frequently, for 2 minutes or until oil has melted. Add extract; set aside.
4. Combine oats, cinnamon, and salt in a large mixing bowl; mix well.
5. Combine oat mixture and honey mixture, stirring until oats are evenly coated with honey.
6. Place on prepared baking pan, spreading in a thin, even layer.
7. Bake for 30 to 35 minutes, stirring every 10 minutes, until granola is light golden brown and crunchy.
8. Cool granola completely (it will get crunchier as it cools).
9. Add apples, raisins, and walnuts; mix well.

Tips: Other healthy additions include unsweetened shredded coconut, sulfate-free dried apricots, flax seeds, pumpkin seeds, walnuts, dried unsweetened berries, hemp seeds, etc. You can store cold granola in an airtight container for up to a week.

Nutritional Information: (per serving)
Calories:  81
Fat:  5g
Saturated Fat:  3g
Cholesterol:  0mg
Sodium:  38mg
Carbs:  10g
Fiber:  1g
Sugar  7g
Protein: 1g

Enjoy these recipes.  Stay tuned for more yummy ideas from PROMATx Health Club!  You can always go to our website and check out more recipes.  Click here!