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Nourish Your Active Lifestyle with These Healthy Summer Recipes

by Julie Zuleger

Summer is the perfect time to embrace an active lifestyle, whether it’s hiking, cycling, swimming, or simply enjoying the outdoors. To fuel your body for these activities, it’s essential to eat nutritious meals that provide sustained energy and hydration. Here are some delicious and healthy summer recipes that will keep you energized and feeling great all season long.

1. Quinoa and Black Bean Salad

Quinoa and Black Bean Salad
Photo by Kamran Aydinov

Ingredients:

  • 1 cup quinoa
  • 1 can black beans, rinsed and drained
  • 1 cup cherry tomatoes, halved
  • 1 bell pepper, diced
  • 1 small red onion, finely chopped
  • 1 avocado, diced
  • 1/4 cup fresh cilantro, chopped
  • Juice of 2 limes
  • 2 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Cook quinoa according to package instructions. Let it cool.
  2. In a large bowl, combine quinoa, black beans, cherry tomatoes, bell pepper, red onion, and avocado.
  3. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
  4. Pour the dressing over the salad and toss to combine.
  5. Garnish with fresh cilantro and serve chilled.

2. Grilled Chicken and Veggie Skewers

Grilled Chicken and Veggie Skewers
Photo by Denys Gromov

Ingredients:

  • 2 chicken breasts, cut into 1-inch cubes
  • 1 zucchini, sliced into rounds
  • 1 bell pepper, cut into 1-inch pieces
  • 1 red onion, cut into chunks
  • 1 cup pineapple chunks
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • 2 cloves garlic, minced
  • 1 tsp dried oregano
  • Salt and pepper to taste

Instructions:

  1. Preheat grill to medium-high heat.
  2. In a large bowl, mix olive oil, lemon juice, garlic, oregano, salt, and pepper.
  3. Add chicken, zucchini, bell pepper, onion, and pineapple to the bowl and toss to coat.
  4. Thread the chicken and veggies onto skewers.
  5. Grill skewers for 10-12 minutes, turning occasionally, until the chicken is cooked through and veggies are tender.
  6. Serve with a side of quinoa or a fresh green salad.

3. Watermelon and Feta Salad

Watermelon and Feta Salad
Photo by Valeria Boltneva

Ingredients:

  • 4 cups watermelon, cubed
  • 1 cup cucumber, sliced
  • 1/2 cup feta cheese, crumbled
  • 1/4 cup fresh mint leaves, chopped
  • Juice of 1 lime
  • 2 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, combine watermelon, cucumber, feta cheese, and mint leaves.
  2. In a small bowl, whisk together lime juice, olive oil, salt, and pepper.
  3. Drizzle the dressing over the salad and toss gently to combine.
  4. Serve immediately for a refreshing and hydrating summer dish.

4. Berry Smoothie Bowl

Berry Smoothie Bowl
Photo by Taryn Elliott

Ingredients:

  • 1 cup mixed berries (strawberries, blueberries, raspberries)
  • 1 banana
  • 1/2 cup Greek yogurt
  • 1/2 cup almond milk
  • 1 tbsp honey
  • Toppings: granola, chia seeds, sliced almonds, fresh berries

Instructions:

  1. In a blender, combine mixed berries, banana, Greek yogurt, almond milk, and honey. Blend until smooth.
  2. Pour the smoothie into a bowl.
  3. Top with granola, chia seeds, sliced almonds, and fresh berries.
  4. Enjoy immediately as a nutritious breakfast or post-workout snack.

5. Zucchini Noodles with Pesto

Zucchini Noodles with Pesto
Photo by Nadin Sh

Ingredients:

  • 4 zucchinis, spiralized into noodles
  • 1 cup fresh basil leaves
  • 1/4 cup pine nuts
  • 1/4 cup grated Parmesan cheese
  • 2 cloves garlic
  • 1/2 cup olive oil
  • Salt and pepper to taste
  • Cherry tomatoes for garnish (optional)

Instructions:

  1. In a food processor, combine basil, pine nuts, Parmesan cheese, and garlic. Pulse until finely chopped.
  2. With the processor running, slowly add olive oil until the pesto is smooth. Season with salt and pepper.
  3. In a large bowl, toss zucchini noodles with the pesto until evenly coated.
  4. Garnish with cherry tomatoes if desired and serve immediately.

These healthy summer recipes are perfect for keeping up with an active lifestyle. They’re packed with nutrients, easy to prepare, and deliciously satisfying. Whether you’re looking for a quick salad, a refreshing smoothie, or a hearty meal, these dishes will help you stay energized and ready for all your summer adventures. Enjoy!

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JulieZuleger

About the Author: Dr. Julie Zuleger

Dr. Julie Zuleger has over 20 years of experience as a Licensed Massage Therapist, Certified Strength, and Conditioning Specialist (CSCS), Corrective Exercise Specialist, RYT-500 Yoga Instructor, and Human Movement Specialist. Julie promotes self-care using massage tools and stretching-based programs and teaches continuing education courses for yoga teachers, massage therapists, athletic trainers, strength and conditioning, fitness, and wellness professionals. Julie holds a PhD in Education and is the Director of Kinesiology and Education at Tiger Tail USA.

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