Summer Days Are Just Around the Corner

This week’s meal plan features simple recipes with some flavors that are sure to make you long for summertime! I know I am…well, without the sticky heat!


Breakfast

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Blueberry Zucchini Muffins

  • 1 2/3 cups whole wheat flour
  • 1 tsp baking powder
  • 1 tsp baking soda
  • 1 tsp ground cinnamon
  • ½ tsp salt
  • 1 egg
  • ½ cup mashed banana
  • 1 tsp maple syrup
  • ½ cup milk
  • ¼ cup melted coconut oil
  • 1 tsp vanilla extract
  • 1½ cups grated fresh zucchini
  • ¾ cup
  • ¼ cup old-fashioned oats (uncooked), plus extra for sprinkling
  1. Preheat oven to 350°F.  Grease or line (with cupcake liners) a 12-cup muffin pan and set aside.
  2. In a large mixing bowl, whisk together dry ingredients until combined.  Set aside.
  3. In a separate mixing bowl, whisk together egg, banana, maple syrup, milk, coconut oil and vanilla extract until combined.  Pour into the dry ingredients and stir with a spoon until just combined. Do not overmix!!
  4. Stir in the zucchini, blueberries, and oats until just combined.
  5. Portion the batter evenly between 12 baking cups.  If desired, sprinkle extra oats on top of each. Bake for 18-20 minutes, or until a toothpick inserted in the center of the muffin comes out clean.
  6. Transfer pan to a cooling rack, then serve the muffins warm.  Allow to cool to room temperature, then store in a sealed container for up to 2 days in refrigerator or freeze.

 

Sweet Potato & Black Bean Omelette

  • 2 tsp extra virgin olive oil
  • 4 eggs or 1 cup egg whites
  • 1 cup black beans, drained and rinsed
  • 1 sweet potato
  • 1 cup brown rice
  • ½ small onion, finely chopped
  • 2 garlic cloves, minced
  • ½ bell pepper, chopped
  • ½ tsp sea salt
  • 2 tsp ground cumin
  • ¼ tsp cayenne pepper
  • ½ tomato, diced
  • Avocado, diced
  1. In a skillet over medium-high heat, heat olive oil,
  2. In a bowl, whisk together eggs. Pour half of eggs/egg whites into heated skillet and allow to cook for 2-3 minutes.
  3. Meanwhile, mix together the beans, potato, rice, onion, garlic, pepper, and spices.
  4. Spread ½ of this mixture evenly over eggs. Allow to cook another 2 minutes until bubbly and set.
  5. Carefully flip to the other side and allow omelet to cook for about 1-2 more minutes.
  6. Transfer rolled omelet to a plate and repeat for remaining ingredients. When ready to serve, top with tomatoes and avocado. Enjoy!

Yields: 2 omelettes

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Apple Swiss Muesli Bowl

Bowl

  • ½ cup old fashioned oats
  • ½ cup almond milk
  • ¾ cup whole-milk yogurt (I used Lifeway Kefir)
  • 1 T chia seeds
  • 1 tsp honey
  • ½ tsp ground cinnamon
  • ¼ tsp vanilla extract
  • 1 small apple (I used Fuji), diced

Toppings

  • Additional apple
  • Additional chia or hemp seeds
  • Sunflower seeds
  • Chopped walnuts
  • Coconut flakes
  • Chopped dates

 

  1. In a bowl, combine pats, milk, yogurt, chia seeds, honey, cinnamon, and vanilla. Mix to combine and cover; chill for 1 hour or overnight.
  2. In the morning, stir in additional milk if needed, along with apple dices.
  3. Choose your favorite toppings and enjoy immediately!

 

Inspired by Run Fast, Eat Slow’s recipe

 

Lunch

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Chopped Thai Salad with Peanut-Coconut Dressing

Dressing

  • ¼ cup low-fat coconut milk
  • 2 T creamy peanut butter
  • ½ tsp garlic powder
  • 1 T lime juice
  • 1 tsp Sriracha
  • 1 teaspoon kosher salt (or to taste)

Salad

  • 2 cups chopped greens of choice
  • ½ cup Napa or red cabbage, chopped
  • ¼ cup bell pepper, chopped
  • ¼ cup tomatoes, diced
  • ¼ cup shredded carrots
  • ¼ cup unsalted peanuts
  • 1/2 cup chopped cilantro
  • 6 oz. cooked chicken or pork, optional
  1. Place all dressing ingredients in a blender and pulse until very smooth.
  2. Place salad ingredients into a large bowl, toss with dressing, and serve immediately!

 

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Cobb Salad with Honey Dressing

Dressing

  • 2 T oil
  • 1 tsp lime juice
  • ½ tsp salt
  • 1 tsp garlic, minced
  • 1 tsp cilantro

Salad

  • 2 cups spring mix lettuce, tightly packed
  • 1 hard-boiled egg, sliced
  • 1 avocado, cut into chunks
  • 1 medium tomato, chopped
  • ½ small red onion, diced
  • ¼ cup diced carrots
  • 2 bacon slices, crumbled
  1. Whisk together dressing ingredients in a small bowl.
  2. Place all salad ingredients in a large mixing bowl, add dressing, and toss, then serve!

Dressing based on Andrea Beaman’s recipe

 

Grilled BLT Sandwiches

  • 4 slices of whole-grain bread
  • 2 T butter
  • 2 T mayonnaise
  • Black pepper, to taste
  • 1 cup shredded romaine or spinach leaves
  • 1 tomato, sliced
  • 8 slices bacon, cooked
  1. Heat a griddle or skillet over medium heat.
  2. Butter one side of each bread slice and place, butter-side down, in the skillet.
  3. On the tops of two bread slices, spread a tablespoon of mayonnaise. Season with black pepper.
  4. Top these two bread slices with romaine or lettuce, tomatoes, and finally bacon. Cook 2-3 minutes.
  5. Carefully place the two remaining bread slices on the sandwich, grilled side up.
  6. Remove to plates, slice in half, and enjoy!

 

Watermelon Salsa

  • 1 small watermelon
  • 1 cup diced cucumbers
  • 1 cup diced peppers
  • ⅓ cup chopped cilantro (or 1 T dried)
  • ½ cup diced onion (I used red onion)
  • 2 T lime juice
  • 1 T chopped jalapenos, optional
  • Salt and black pepper to taste
  1. Cut the watermelon in half, so one side can be used as a bowl. Cut slices in the watermelon and scoop the slices out. Hollow out the watermelon half so that it can be used as a bowl. Dice enough watermelon to measure one cup. Save the remaining watermelon for another use.
  2. Drain watermelon juice and place in a bowl with remaining ingredients. Mix everything together and season additionally if desired. Drain any excess liquid before scooping into the hollowed-out watermelon half.
  3. Serve the watermelon salsa immediately with your favorite vegetables or chips!

 

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Salmon Cobb Salad with Honey Dressing

Dressing

  • 2 T oil
  • 1 tsp lime juice
  • ½ tsp salt
  • 1 tsp garlic, minced
  • 1 tsp cilantro

Salad

  • 2 cups spring mix lettuce, tightly packed
  • 1 hard-boiled egg, sliced
  • 1 avocado, cut into chunks
  • 1 medium tomato, chopped
  • ½ small red onion, diced
  • ¼ cup diced carrots
  • 6 oz. salmon, grilled
  1. Whisk together dressing ingredients in a small bowl.
  2. Place all salad ingredients (except salmon) in a large mixing bowl and toss in dressing. Transfer to plate, top with grilled salmon, and enjoy!!

Dressing based on Andrea Beaman’s recipe

 

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Pear, Apple, & Pomegranate Spinach Salad

Salad

  • 2/3 cup chopped walnuts or pecans, toasted
  • ¾ cup pomegranate arils
  • 3 oz. feta cheese, crumbled
  • ½ cup dried cranberries
  • 1 pear (firm but ripe), cored and sliced
  • 1 apple, cored and sliced
  • 2 cups baby spinach

Dressing

  • ¼ cup apple cider vinegar
  • 3 T extra-virgin olive oil
  • 1½ T honey
  • 1 tsp Dijon mustard
  • Salt and pepper, to taste
  1. Whisk together all dressing ingredients in a bowl.
  2. Place all salad ingredients in a large salad bowl, drizzle with desired amount of dressing then toss to evenly coat. Serve immediately.

 

Dinner

Mom’s Spicy Garlic Chicken with BLT Pasta Salad

Spice Rub

  • ½ tsp sea salt
  • ½ tsp black peppers
  • ½ tsp cayenne peppers
  • ¼ tsp paprika
  • 4½ tsp garlic powder, divided
  • ¼ tsp onion powder
  • ½ tsp thyme
  • ½ tsp parsley

Chicken

  • 1½ lbs. boneless skinless chicken breasts (about 6)
  • 2 T butter
  • 1 T olive oil

Pasta Salad

  • ½ cup mayonnaise or plain yogurt (I use avocado mayonnaise)
  • 1 T chili sauce (or ½ tsp chili powder
  • 2 T lemon juice
  • ½ tsp sugar
  • 2 cups cooked elbow macaroni
  • 10 oz. spinach, thawed or cooked
  • 1 tomato, chopped
  • 6 bacon strips, cooked and crumbled
  • Salt & pepper to taste
  • ½ tsp garlic powder, optional
  1. In a bowl, whisk together mayonnaise, chili sauce, lemon juice, sugar, and macaroni. Mix well to coat.
  2. Mix in spinach until distributed evenly. Add tomatoes and bacon; toss until coated. Refrigerate for at least 30 minutes before serving.
  3. In a small bowl, mix together chicken spice rub ingredients. Sprinkle generously on both sides of chicken breasts, rubbing in to be sure the rub stays on.
  4. Heat butter and olive oil in a large heavy skillet with lid over medium heat. Sauté chicken until golden brown, about 6 minutes on each side. Sprinkle with additional garlic powder and flip. Cook another 5 minutes, stirring frequently to coat evenly with sauce.
  5. Serve chicken with macaroni salad and your favorite vegetables!

 

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Grilled Hamburgers & Cauliflower Macaroni & Cheese

Hamburgers

  • 2 T butter
  • 1 lb. ground beef or turkey
  • 2 egg
  • ¾ cup Panko bread crumbs
  • ¾ cup rolled oats
  • 1/3 cup milk
  • 2 T Worcestershire sauce
  • ¼ tsp cayenne pepper
  • 2 garlic cloves, minced
  • Salt and pepper to taste

Cauliflower Macaroni & Cheese

  • 1 small head of cauliflower, chopped into florets
  • 2 oz. cream cheese
  • ¼ cup heavy cream
  • 1 cup shredded cheese (your choice), divided
  • ½ tsp garlic powder
  • ¼ tsp salt
  • ¼ tsp black pepper
  1. Grease a casserole dish and set aside.
  2. Steam cauliflower on stove top until tender.
  3. Heat olive oil in a skillet over medium heat.
  4. In a large bowl, mix together all burger ingredients. Using your hands, form round patties. Place in skillet and cover with a lid, cooking for 4-5 minutes per side.
  5. Drain water from cauliflower and add cauliflower back to saucepan. Add in cream cheese, heavy cream, ½ cup shredded cheese, and seasonings. Allow to cook over low heat for about 10 minutes, just enough to melt the cream cheese.
  6. Pour cauliflower mixture into greased casserole dish. Broil in oven for 5-6 minutes, just until browned.

 

Mango Jerk Chicken with Pineapple Cauliflower Rice

Jerk Marinade

  • 1½ T ground allspice
  • ¼ tsp black pepper
  • ½ tsp cinnamon
  • ½ tsp ground nutmeg
  • 1 tsp thyme
  • 1 T raw or coconut sugar
  • 1 T low-sodium soy sauce
  • 1 T lime juice
  • 1- 2 lbs. chicken thighs

Mango Salsa

  • 1 tsp chia seeds
  • 1 cup diced mango
  • ¼ cup minced red onion
  • 1 tsp thyme
  • 2 tsp apple cider vinegar

Pineapple Cauliflower Rice

  • 1½ T coconut oil
  • ¼ cup onions, diced
  • 1 cup carrots, peeled and diced
  • 2-3 garlic cloves, minced
  • 1 cup pineapple, diced (fresh or canned)
  • 2 cups cauliflower rice
  • 2 tsp fresh ginger, grated (or ½ tsp ground)
  • ¼ tsp red chili pepper flakes (optional)
  • 1 T tamari sauce or low-sodium soy sauce
  1. In a small bowl, whisk together marinade ingredients until fully combined (like a paste).
  2. Place chicken in a Ziploc bag or Tupperware and pour marinade over top. Seal and refrigerate for a minimum of 6 hours (overnight is even better).
  3. Preheat oven to 375 degrees and grease a baking dish. Place chicken in dish and bake for 30-40 minutes.
  4. Meanwhile, begin cooking rice. In a large skillet with a cover, heat coconut oil over medium-low heat.
  5. Add garlic, onions, and carrots, stirring until onions are translucent and carrots are tender.
  6. Add pineapple and sauté until slightly browned, about 4-5 minutes
  7. Add cauliflower rice, ginger, red pepper flakes, and tamari. Cook on medium-low heat, stirring occasionally.
  8. Meanwhile, make the mango salsa by stirring together all ingredients. Place in fridge until ready to serve.
  9. To serve, remove chicken from the oven and top with mango salsa and a side of pineapple cauliflower rice!

 

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Baked Steak Skewers with Peppers & Onions

Marinade

  • 1/3 cup soy sauce
  • ½ cup olive oil
  • 1/3 cup fresh lemon juice
  • ¼ cup Worcestershire sauce
  • 1½ T garlic powder
  • 3 T dried basil
  • 1½ tsp dried parsley flakes
  • 1 tsp ground pepper
  • 1 tsp minced garlic

Skewers

  • 1 lb. steak (or you could use another meat of your choice), cubed
  • 2 bell peppers, chopped into 1-2” pieces
  • 1 onion, quartered
  • 8 oz. mushrooms
  • 8 oz. cherry tomatoes, optional
  1. Whisk together marinade ingredients. Place steak in bag or Tupperware, and pour marinade over meat. Seal and refrigerate for up to 8 hours.
  2. Please wooden steak skewers in a container of water and allow to soak as the meat marinades.
  3. Preheat oven to 350 degrees and line a baking sheet with non-stick foil. Set aside.
  4. Chop peppers and onions, and arrange on cutting board with mushrooms. If using tomatoes, rinse and towel dry.
  5. Build the skewers by mixing together peppers, onions, meat, mushrooms, and tomatoes. Leave some space in between each one to allow everything to cook through.
  6. Bake for 25 minutes or until meat is cooked to desired doneness. Enjoy!

 

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Blackened Fish Tacos with Cucumber-Pineapple Salsa

Tacos

  • 1 lb. white fish
  • 8 tortillas flour or corn, 6-inch

Marinade

  • ¾ tsp smoked paprika
  • 1 tsp chili powder
  • 1½ tsp ground cumin
  • ½ tsp onion powder
  • ½ tsp garlic powder
  • ¼ tsp sea salt
  • ½ tsp freshly ground pepper
  • ¼ tsp oregano dried
  • ¼ tsp cayenne pepper
  • 1 tsp honey
  • 2 T lime juice
  • 2 T olive oil

Pineapple Salsa

  • ½ cup shredded red cabbage
  • 1 cup cucumber, diced
  • 1 cup pineapple, diced
  • 1 cup tomato, diced
  • ¼ cup red onion finely diced
  • 2 tsp jalapeño, minced
  • 2 T lime juice
  • 1 T cilantro
  1. Place fish in a sealable container or plastic bag.
  2. Whisk all marinade ingredients together in a bowl, and then pour over fish. Seal and allow to marinate for at least 1 hour or overnight
  3. Stir all salsa ingredients in a bowl, cover and refrigerate until ready to serve.
  4. Heat olive oil a large skillet over medium heat. Add fish and cook for 5 minutes without moving. Flip over, lower the heat to medium-low and cook 4 to 6 minutes, or until fish flakes with a fork.
  5. Heat tortillas in a pan to rewarm.

Fill tortillas with chicken, salsa, and any additional toppings.