As we head into the dog days of summer, it’s tempting to hit the drive-thru instead of the kitchen. Beat the heat while still sticking to your nutrition goals with our fast, fresh dishes that will keep your kitchen cool and your meals clean.
Zesty Salmon and Cucumber Bowl
This simple dish combines omega-3-rich salmon with spiralized cucumbers for a light and tasty summer meal that takes mere minutes to make. Bonus? It’s packed with protein, niacin, calcium phosphorus, and selenium all in one bowl!
Serves 2
Ingredients:
- 2 cucumbers, peeled
- 4 tablespoons mint, minced
- ¼ teaspoon red pepper flakes
- 2 tablespoons lemon juice
- 1 can wild-caught salmon, drained and flaked (14-oz.)
Directions:
- Using a spiralizer or a vegetable peeler, cut the cucumbers into thin ribbons.
- Place the cucumber in a large bowl and toss with the mint, red pepper flakes, lemon juice, and salmon until well combined.
- Divide the cucumber-salmon mixture between two bowls and serve immediately.
Per serving: Calories 243; Total Fat 3.9g; Carbs 6g; Protein 47g; Sodium 705mg; Sugar 4g
Heirloom Spanish Gazpacho
Heirloom tomatoes give this cold and refreshing summer soup a unique depth of flavor. It’s the perfect light lunch or starter featuring garden-fresh seasonal produce. Serve it with a variety of toppings for a customized bowl that packs a bounty of nutrients.
Serves 6
Ingredients:
- 2 pounds of ripe heirloom tomatoes
- 1 cucumber, peeled, seeded, and chopped
- 1 large Anaheim pepper, seeded and chopped
- 1 medium red bell pepper, seeded and chopped
- Salt and pepper to taste
- Extra virgin olive oil
- Red wine vinegar
- 1 bunch cilantro, chopped
- ½ red onion, diced
- 1 cup full-fat feta cheese, crumbled
- 1 pound bay shrimp
Directions:
- Cut the tomatoes into quarters. Combine the tomatoes with the chopped cucumbers and peppers in a blender. Puree until smooth.
- Add ½ cup of olive oil and 3 tablespoons of red wine vinegar to the blender and process until well combined. Season with salt and pepper to taste.
- Toss in a couple of tablespoons of cilantro and process again. Taste and adjust the seasoning if needed.
- Transfer the soup to a large bowl. Cover and refrigerate for at least 2 hours and up to 24 hours.
- To serve, ladle into individual bowls. Top with a swirl of olive oil and a grinding of fresh black pepper.
- Pass around bowls of cilantro, red onion, feta cheese, and bay shrimp so each bowl can be customized to taste.
Per serving: Calories 173; Total Fat 14.7g; Carbs 11.3g; Protein 2g; Sodium 19mg; Sugar 0.6g
Spicy Citrus Cali Roll
Our spin on a California roll combines crab, avocado, and grapefruit in a grain-free nori roll to fill all your sushi cravings the clean way!
Serves 2
Ingredients:
- 2 tablespoons mayonnaise, clean compliant or homemade
- 1 teaspoon sriracha
- 1 can crabmeat (6.5 oz.)
- 2 tablespoons cilantro, minced
- 2 tablespoons chives, minced
- 3 toasted nori wrappers
- 1 avocado, peeled, pitted, and sliced
- 1 cucumber, peeled, seeded, and cut into matchsticks
- 4-inch piece of daikon radish, peeled and cut into matchsticks
- ¼ grapefruit, sectioned
- Pickled ginger
- Wasabi powder
- Coconut aminos
Directions:
- In a medium bowl, combine the mayonnaise, sriracha, crab, cilantro, and chives.
- Place a sheet of nori on a bamboo sushi mat (you can also use plastic wrap laid on top of a dishtowel). Cover the nori with 1/3 of the avocado slices, leaving a one-inch strip on the top edge. Spread a thin layer of the crab salad on top of the avocado, extending it to cover the top edge. At the bottom edge, layer the cucumber, grapefruit, and daikon radish from edge to edge. Carefully roll the sushi, pulling it away from the mat (or plastic) and gently squeezing the roll as you go so that it holds together. Slice the roll in half, then slice each half in half again, until you have eight uniform pieces. Repeat the process to create two more rolls.
- Prior to serving, mix the wasabi powder with enough water to form a paste. Serve the rolls with the wasabi, coconut aminos, and pickled ginger.
Per serving: Calories 356; Total Fat 25g; Carbs 19g; Protein 17.5g; Sodium 630mg; Sugar 7.4g
Celeriac Slaw in Roast Beef Cups
Never heard of celeriac? It’s actually a relative of celery that forms a large and very tasty swollen root that’s a good source of vitamins B6, K, and C, as well as magnesium, manganese, phosphorus, and potassium.
Serves 2
Ingredients:
For the slaw
- 2 cups peeled and shredded celeriac
- 2 tablespoons fresh tarragon, minced
- ½ cup mayonnaise, clean compliant or homemade
- 2 teaspoons prepared horseradish
- 2 teaspoons fresh lemon juice
- Salt and pepper to taste
For the cups
- 8 ounces roast beef, thinly sliced
- 8 large Boston or butter lettuce leaves
Directions:
- To make the slaw, toss the celeriac, tarragon, mayonnaise, horseradish, and lemon juice in a large bowl until well combined. Season with salt and pepper to taste.
- For each cup, stack one lettuce leaf on top of another leaf. Place ¼ of the beef on each lettuce cup and top with ¼ of the slaw.
- Transfer two lettuce cups to each serving plate. Serve immediately.
Per serving: Calories 431; Total Fat 24g; Carbs 17g; Protein 34g; Sodium 430mg; Sugar 4.5g