Our Healthy Recipe Picks for Summer 2023

Functional Nutrition Resources is here to make summer 2023 the healthiest (and tastiest) yet. We know that warm and sunny days are the perfect time to enhance your well-being and nourish your body with healthy summer recipes. It’s traditional to make resolutions around New Year’s, but really, we should be making changes when sunny days have us feeling refreshed and alive. 

As the saying goes, “You are what you eat,” and this rings especially true when it comes to functional medicine and overall well-being. Functional medicine focuses on treating the root causes of health issues, and nutrition plays a vital role in achieving optimal health. 

Here are four delicious and healthy recipes for summer 2023 that not only tantalize your taste buds but also support your overall nutrition goals. Light, flavorful, and good for you – you’ve got to try these dishes.

Refreshing Watermelon Salad

Watermelon, a quintessential summer fruit, is not only delicious but also hydrating and packed with essential nutrients. To make a refreshing watermelon salad, combine diced watermelon, cucumber, feta cheese, and fresh mint leaves. This is one of our favorite healthy recipes for summer 2023.

Ingredients:

• 4 cups diced watermelon
• 1 cucumber, peeled and diced
• 1/2 cup crumbled feta cheese (dairy-free)
• Fresh mint leaves
• Juice of 1 lemon
• 2 tablespoons olive oil
• Pinch of salt

Prep Time: 10 minutes 

Cooking Instructions:

1. In a large bowl, combine the diced watermelon, cucumber, and crumbled feta cheese.
2. Tear a handful of fresh mint leaves and add them to the bowl.
3. In a separate small bowl, whisk together the lemon juice, olive oil, and salt to make the dressing.
4. Drizzle the dressing over the watermelon mixture and gently toss to combine.
5. Serve the watermelon salad chilled and garnish with additional fresh mint leaves, if desired.

Grilled Salmon with Mango Salsa

Salmon is a fantastic source of omega-3 fatty acids, which are beneficial for heart health and reducing inflammation. This healthy summer recipe offers a perfect balance of healthy fats, protein, and tropical flavors.

Ingredients:

• 4 salmon fillets
• Juice of 1 lemon
• 2 tablespoons olive oil
• 2 cloves of garlic, minced
• Fresh herbs (such as dill, parsley, or basil)
• 1 ripe mango, diced
• 1/2 red onion, finely chopped
• 1 jalapeno, seeded and minced
• Juice of 1 lime
• Fresh cilantro, chopped
• Salt and pepper to taste

Prep Time: 15 minutes 

Cooking Instructions:

1. In a shallow dish, combine the lemon juice, olive oil, minced garlic, and fresh herbs. Place the salmon fillets in the marinade and let them sit for 10 minutes.
2. Preheat the grill to medium-high heat. Remove the salmon from the marinade and season with salt and pepper.
3. Grill the salmon for about 4–5 minutes per side, or until cooked to your desired doneness.
4. While the salmon is grilling, prepare the mango salsa by combining the diced mango, red onion, jalapeno, lime juice, and fresh cilantro in a bowl. Season with salt and pepper to taste.
5. Serve the grilled salmon hot with a generous spoonful of mango salsa on top.

Quinoa-Stuffed Bell Peppers 

Quinoa is a versatile grain that is gluten-free and packed with fiber, protein, and essential minerals. Prepare a filling by sautéing onions, garlic, and your choice of vegetables such as zucchini, mushrooms, or spinach. Mix the sautéed vegetables with cooked quinoa, add some herbs and spices for flavor, and stuff the mixture into halved bell peppers. Bake the stuffed peppers until tender and golden. These colorful and nutritious bell peppers make for a satisfying, wholesome, and healthy summer 2023 recipe.

Ingredients:

• 4 bell peppers (any color)
• 1 cup cooked quinoa
• 1 onion, chopped
• 2 cloves garlic, minced
• Assorted vegetables (e.g., zucchini, mushrooms, spinach), chopped
• Fresh herbs (such as parsley, basil, or thyme)
• Salt and pepper to taste

Prep Time: 20 minutes 

Cooking Instructions:

1. Preheat the oven to 375°F (190°C). Slice the tops off the bell peppers and remove the seeds and membranes.
2. In a pan, sauté the chopped onion and minced garlic until translucent. Add the assorted vegetables and cook until tender.
3. In a large bowl, combine the cooked quinoa, sautéed vegetables, fresh herbs, salt, and pepper.
4. Spoon the quinoa mixture into the hollowed-out bell peppers, pressing it down gently. Place the stuffed peppers in a baking dish.
5. Bake for approximately 25–30 minutes, or until the bell peppers are tender and slightly charred on top.
6. Remove from the oven and let them cool slightly before serving.

Greek Yogurt Parfait

For a light and refreshing summer breakfast or snack, create a yogurt parfait. Layer yogurt with fresh berries, such as strawberries, blueberries, or raspberries. Add a sprinkle of granola or chopped nuts for crunch and drizzle with a touch of honey or maple syrup. This healthy summer 2023 recipe is an excellent source of protein and probiotics, while berries provide antioxidants and vitamins. This parfait is a delicious and nutritious way to start your day or beat the summer heat.

Ingredients:

• Dairy-free yogurt 
• Fresh berries (such as strawberries, blueberries, and raspberries)
• Granola or chopped nuts
• Honey or maple syrup (optional)

Prep Time: 5 minutes 

Cooking Instructions:

1. In a glass or a bowl, start by layering a spoonful of yogurt at the bottom. 
2. Add a layer of fresh berries on top of the yogurt.
3. Sprinkle a spoonful of granola or chopped nuts for some crunch.
4. Repeat the layers until you reach your desired amount, ending with a dollop of yogurt on top.
5. Drizzle a small amount of honey or maple syrup over the parfait for added sweetness if desired.
6. Serve the yogurt parfait immediately and enjoy the refreshing and nutritious treat.

Beyond Healthy Summer Recipes: Get a Personalized Nutrition Plan with a Functional Medicine Program

Ready to go beyond healthy summer recipes? Functional Nutrition Resources offers personalized nutrition plans as part of our comprehensive functional medicine programs. We will conduct a thorough assessment to understand your individual needs and goals. Based on the assessment, we will provide tailored recommendations for dietary modifications, nutrient supplementation, and lifestyle adjustments. 

Our plans target specific health concerns and aim to address underlying root causes.

By incorporating evidence-based strategies, we can help you optimize your health and well-being while addressing chronic health issues. Whether it’s managing weight, improving digestion, reducing inflammation, supporting hormone balance, or even recommending healthy recipes for summer and every season, a personalized approach to health ensures that individuals receive the guidance they need for a healthier lifestyle.

Learn more here.