From schools ending abruptly, to workplaces no longer being a thing, the cancelation of summer camps, empty nests becoming full houses again and summer vacations turning into social distancing at the beach…it is a challenge trying to stay calm and healthy, yet sprinkle in rays of sunshine and laughter as much as possible. Cooking can easily be placed on the back burner. And by back burner, I mean not even desiring to turn on the burner or oven amongst the heat and stir crazy feeling in your own kitchen. How can we spark some culinary energy? How do we keep things cool, yet creative?
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You do not have to turn your oven on to prepare a tasty, satisfying meal. When working with fresh produce, a fridge, freezer, and blender, you can stimulate your taste buds by trying new foods and new methods of meal prep. You’ll activate pathways in your brain that fight boredom and promote happiness. You’re bound to discover some fun and tasty foods to bring more joy and creativity into your daily life. And hopefully, all of those around you too!

Cool down with flavored ice

Take your cocktail, mocktail, or pitcher of water to the next level by making flavored ice cubes. All you need is water, an ice cube tray, and some fruit and fresh herbs. Simple, satisfying, hydrating creativity. Fill your ice cube tray about 1/3 of the way with water. Then add some fresh squeezed lemon or lime juice, along with some chopped fresh herbs or fruits. Freeze overnight and get ready to experience the flavor-infusing power of your ice cube efforts in your daily water, or next fresh beverage creation. Here are some tasty combinations:
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• Lemon juice and mint leaves
• Strawberry and basil
• Pineapple and thyme
• Lime juice and chili peppers
• Blueberries, mint and lime juice (suggest shaking these up with some rum for a blueberry mojito)
• Cucumber slices
• Any fresh berry or berry combination

Let’s NOT turn on the oven. Just don’t do it. Stay cool. Keep it simple. But tasty. Mix and match with one item from two or three, or as I suggest, all of categories. Toss them together. Munch time.
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Start with a base of GREENS (at least 1–2 cups per serving):

• 🥗Arugula, Boston or Bibb, cabbage, curly leaf, kale, mesclun, red leaf, radicchio, romaine, slaw mix, spinach, spring mix, watercress

Add a lean PROTEIN (suggest 3–5 ounces per serving):

• 🥫 Canned beans (rinse and drain) or frozen or dried— black beans, black-eyed peas, Cannellini beans, edamame, garbanzo beans, kidney beans, navy beans, lentils, lima beans (Grandma was right-they are delicious😋)

• 🍤Leftover chicken, fish, hard-boiled eggs, meat/meat substitute, shrimp, tofu, tuna, turkey— cut into bite-size pieces

Add a WHOLE GRAIN (suggest 1/3–1 cup per serving):

• 🍚Whole wheat pasta, whole wheat couscous, lentil pasta, whole wheat orzo, tortellini

• 🌽OR starchy veggie (or both!) — corn (sliced off the cob, frozen, or rinsed and drained from a can), peas, potatoes, sweet potatoes

Add some FRESH or FROZEN PRODUCE (unlimited; cut into bite-size pieces):
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• 🥦artichoke hearts, asparagus, beets, broccoli, cauliflower, carrots, celery, cucumbers (peeled and sliced thin), eggplant, jicama, leeks, mushrooms, onions (red, green purple — sliced thin), peppers (red, yellow, green), radishes, snap peas, sprouts, tomatoes, etc, etc.

Add a DRESSING of sorts (suggest 2 tablespoons per serving):

• I’ll have the housemade vinaigrette: Combine 1/4 cup extra virgin olive oil, 1/2 cup balsamic vinegar, generous sprinkles of pepper, chili flakes, and touch of kosher salt. Cover, shake and chill for at least 1–2 hours.

• I’ll try the Dijon vinaigrette: Combine 1/4 cup extra virgin olive oil and 1/2 cup red wine vinegar, 2 tablespoons minced shallots, 1 1/2 tablespoons Dijon mustard, 2 teaspoons Italian seasoning, 2 garlic cloves, minced, a few twists of salt, and freshly ground pepper. Cover, shake and chill for at least 1–2 hours.

• I am in the mood for creamier dressing: Nonfat greek yogurt mixed with some herbs, spice and flavored vinegar

• No time for this homemade dressing gig: Any light dressing will do. My fav: https://www.garlic-expressions.com/

Add some FRESH HERBS (umlimited):

• 🌱basil, cilantro, rosemary, oregano, etc.

Add any additional desires (suggest 1–2 tablespoons total, per serving):

• 🧀feta cheese, fresh mozzarella cheese, cheddar cheese
  
• 🥑avocado, dried cranberries, sun-dried tomatoes, olives

• 🥜chopped nuts — walnuts, pine nuts, peanuts, etc (Nutty tip: Toasting nuts helps to bring our their flavor. Chopping them helps a little go a longer way. The combination of the two gives you a bigger bang for your buck, without excess calories. Nuts are quite tasty, but their calories add up quickly)

• seeds — pumpkin, sesame, sunflower

Need some help with protein & veggie combos?

• garbanzo beans, curly leaf lettuce, whole wheat orzo, cucumbers, housemade vinaigrette, feta cheese, olives

• leftover chicken or tofu, frozen or fresh corn, frozen or steamed broccoli, frozen or steamed red bell peppers, fresh cilantro, Garlic Expressions, chopped and toasted peanuts

• frozen or steamed green beans, chopped red onion, lima beans, corn, dijon vinaigrette

• cucumber boats stuffed with a mix of chickpeas, red onions, dill, nonfat greek yogurt, herbs, spice and vinegar

Here we are in the midst of summer, yet with physical distancing 100% still in the mix, open house gatherings are not quite the same. Especially when there is no open house option😔. But, it is still summer and the heat is on. Going for the grill can be one of easiest and tastiest ways to cook almost anything. Barbecuing is a perfect way to blend summer sunshine, tasty meals, refreshing beverages, family and friends — just not too much of any of it.

There is something wonderfully evocative about the smell of grilled food, often bringing a sensation of a more relaxing, informal meal. Grilling an array of creations from sizzling veggies, chicken, fish, seafood, meat, to all sorts of burgers can bring a simplistic approach to healthy eating — and perhaps the spark we all need right now in the kitchen. Trying to stay creative when our cooking brains are a bit fried can be challenging -- if you are completely over cooking right now, skip to ordering in tips below☎️.

Let’s light it up🔥 while keeping a sense of balance in your meal planning. Aim for 50% veggies, 25% lean protein and 25% whole grains, no matter the amount of heat. I repeat this ratio quite a bit, as it is the key for enjoying all foods. How each of us creates this balance for ourselves is completely individualized, since you have to find the best food options that satisfy you, your mind and your body.

These recipes are simple to prepare, quick to cook, yet an exciting assortment of flavors. This could be one night’s summer cookout menu or part of your menu for any night of the week.
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SUMMER FLING
Cocktail hour is first. This fresh cocktail will take the edge off of your appetite for dinner, with some tangy hydration. Any calorie-free seltzer will do.

INGREDIENTS
1 shot vodka + 1/2 shot vanilla vodka
6 ounces grapefruit seltzer water
1 lime, sliced in half

PREPARATION
Fill shaker halfway with ice cubes. Add vodkas, seltzer and fresh juice from 1/2 of lime. Cover and shake well. Pour into cocktail glass. Add a few ice cubes and slice of fresh lime for garnish. Sip. Relax. Makes 1 serving.
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CURRIED CHICKEN SKEWERS
These can be served as the main dish or as an appetizer. Prepping and marinating overnight in the refrigerator will maximize the flavors, but if you just have an hour or two, that will surely work here as well. Any favorite, on-hand combination of veggies is fabulous, but don’t skip the apricot sprinkle (unless you really do not like them) for a unique zing and flavor combination.

INGREDIENTS
Marinade:
2 teaspoons olive oil
1 teaspoon curry powder
1 teaspoon garam masala
6 ounces plain Greek yogurt, low fat or fat free
Skewers:
1 1/2 pounds chicken breasts, boneless, skinless, cut into cubes
3 ounces dried apricot halves, chopped and set aside
2 bell peppers (1 yellow, 1 orange), seeded and cut into squares
2 zucchini, washed, sliced into 1/4 inch circles
1 Vidalia onion, peeled and cut into chunks
1 cup fresh cilantro leaves (or herb of choice), chopped

PREPARATION
Combine the oil, spices and yogurt in a large bowl and mix well. Add chicken to bowl and mix well. Cover and chill for a few hours or overnight.

When ready to cook, preheat grill to medium. Thread the chicken onto skewers, alternating with the peppers, zucchini and onions. Place skewers on grill and turn frequently for about 8–10 minutes, or until chicken is cooked through and veggies are slightly charred. Place on serving platter and sprinkle with apricots and cilantro.
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NUTTY COUSCOUS
This dish compliments the curried chicken skewers. It can also be served as a stand alone dish~just add some chicken or tofu or tempeh and/or nuts for some protein. You can easily have a quick lunch, or a simple yet tasty weeknight dinner.

INGREDIENTS
1 14-ounce can vegetable broth, low sodium
1/4 cup water
1/2 teaspoon curry powder
1 1/2 cups whole wheat couscous
2 Tablespoons walnuts, chopped
1/2 cup sliced green onions
salt and freshly ground pepper to taste
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PREPARATION
Combine vegetable broth, water and curry powder in a medium sauce pan. Bring to a boil over high heat. Stir in couscous, cover and remove from heat. Let stand for at least 5 minutes. Stir in walnuts, onions, salt and pepper. Fluff with fork and serve. Makes 4 servings.
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RASPBERRY-BLACKBERRY-LEMON PARFAIT
Sometimes we are just looking for dessert. This no-cook berry dessert can be made with fresh or frozen raspberries, blackberries, blueberries, strawberries, or a combination of whatever fruit you have on hand. Mini chips go a longer way than regular size chips, so you get chocolate in every bite.

INGREDIENTS
2 cups fresh or frozen raspberries and blackberries
2 (8-ounce) cartons low-fat lemon yogurt
2 Tablespoons mini chocolate chips'

PREPARATION
Layer berries and yogurt evenly into 4 parfait glasses, beginning and ending with berries, topped with 1/2 tablespoon of chips on each serving. Makes 4 servings.

Seriously, I just want to order in tonight!Go for it! Ordering in can surely be healthy and a wonderful way to skip cooking for a night, just keep a few tips in mind ~
*In general when reading the menu: Choose: Grilled, baked, broiled and steamed. Be mindful: breaded, crispy, fried, in a cream sauce; and if you see “sautéed” ask to use little to no oil.

*When ordering pizza: Add: any and all veggies, pineapple, grilled chicken. Be mindful: pepperoni, sausage, extra cheese. You can try the cauliflower crust, but often it is the same (sometimes more) calories, and still includes some flour. If looking for gluten-free, be sure to inquire.

• ALWAYS order a large salad to go with it — include a protein on top, to help satisfy your appetite. If ordering a Caesar salad, order the dressing on the side, possibly skip the croutons. If ordering any other type of salad, also order the dressing on the side; request oil and vinegar as well (vinegar is virtually calorie-free, so a great addition to any salad; be more mindful of how much oil, as it is 45 calories per teaspoon). Add fresh or dried herbs, lemon juice and flavored vinegars to enhance your salad flavors, without increasing calories.

*When ordering Italian entrees: Choose: Marsala, Cacciatore, Grilled offerings. Be mindful: Parmigiana, scampi, fried offerings.

*When ordering pasta dishes: Choose: Red sauces (marinara, tomato sauce). Be mindful: Extra bread/garlic bread on the side, creamy sauces (Alfredo, rosa).

*When ordering Mexican food: Soft-shell tacos with the fixings on the side. Include: lots of salsa, veggies, and greens. Be mindful: how much sour cream and guacamole; substitute low fat Greek yogurt for sour cream, if you have in stock.

*When ordering sandwiches: Choose: Half sandwich with half salad or clear-broth soup; share a sandwich and salad or other veggie dish. Go with whole grain wraps or breads, or lettuce wraps, when available; grilled, roasted or barbecued chicken, turkey, ham (lean, low sodium), hummus, pulled chicken, pulled pork, tempeh. Be mindful: large submarine and kaiser rolls; fatty red meats, like roast beef, corned beef; mayo-based pre-made tuna and chicken salad; chicken cutlet; mayo or other special creamy sauce

*Healthy Additions ~ to add to any order:
— Clear broth soups with lots of veggies
— Greens with light dressings, vinegars, herbs and spices
— Grilled or roasted non-starchy veggies (broccoli, eggplant, spinach, green beans, cauliflower, etc)
— Edamame — always a fun one!
— Pickles — just be mindful of the high sodium content
— Fresh fruit — whether an official fruit salad or platter, or just apple slices

*Less Healthy Additions ~ to skip…most of the time:
— French Fries
— Chips
— Breads on the side
— Cookies, cakes, sweets

*Condiments to keep on hand…add some kickin’ spice or flavor:
— Buffalo sauce
— Salsa
— Sriracha
— Lemon Juice
— Balsamic Vinegar
— Basil, oregano, garlic, pepper
— Soy sauce (low sodium)

Most of us are likely finding July 4th and its fireworks not to be the usual celebration this year, for an absolute boatload of reasons…none of which I am going to list :). Instead, I am going to focus on red, white and blue in a most patriotic and nutritional way that feels right - through food 🍓🍇.
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RED.
Fresh tomatoes everywhere are a sure sign that summer is here. Although available year round, tomatoes from other seasons do not have the same juiciness of summer crop. The first true tomatoes of summer are the cherry tomatoes, followed by literally hundreds of varieties of the large, round, red tomatoes, at their best when they appear in baskets and baskets at your local farmer’s market.
Tomatoes are usually the first vegetable that comes to mind when thinking of the color red. Or are they a fruit? Well settle down, as everyone is correct — a tomato is both a fruit and a vegetable. Sort of. They are botanically defined as fruits because they form from a flower and contain seeds. Fruits assist with the plant’s reproduction process from the seeds of which they bear. Yet, the United States Supreme Court ruled in 1893 that the tomato should be classified as a vegetable on the basis of its culinary applications (flavor and recipe usage). Vegetables have the much less sexy term of “auxiliary,” as they are the roots, stems and leaves of a plant, known to be more bitter versus sweet.
As ridiculous as this dilemma sounds, I go with vegetable for this very reason. A tomato is naturally very low in sugar and calories (unlike fruit), and high in the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. Tomatoes are also a great source of vitamin C, potassium, folate, and vitamin K. From salads, sauces, cold soups, flatbreads, tomatoes are a juicy, delicious way to get your red on this holiday — and all summer long.

SUMMER GAZPACHO
A chilled soup for a sweltering summer day. One of the best ways to appreciate juicy, sweet tomatoes, all summer long.

INGREDIENTS
1/2 red onion, peeled
1 small cucumber, peeled and seeded, cut into quarters
1 medium green bell pepper, cored
2 pounds ripe Roma tomatoes, halved and cored
2 garlic cloves, peeled
2 Tablespoons olive oil
2 Tablespoons sherry vinegar
1 teaspoon sea salt
1/2 teaspoon freshly ground pepper
1/2 teaspoon cumin
Options: add a protein — a few grilled shrimp or scallops on top; add a touch of carb — a handful of croutons or slice of fresh, whole grain bread; add some fresh herbs like cilantro or thyme

PREPARATION
Combine all ingredients, except one quarter of cucumber, together in a blender or food processor. Puree for 1 minute, or until the soup reaches your desired consistency. Taste and adjust seasonings as needed. Chill in refrigerator in a sealed container for 3 to 4 hours. Chop leftover quarter of cucumber into small chunks. Garnish with chopped cucumber and any other desires. Makes 4–6 servings.

WHITE.
When I think how can I add white to a festive dish, I often think cheese. It is always a tasty way to get some non-meat protein (approximately 5–7 grams per ounce), and usually a crowd pleaser. White pizza is a great option to get some cheese in your meal😋. It is super versatile, you could put any vegetable combination on top and it is delicious. It can be serves as an appetizer or main course, whichever suits you best. Enjoy the yummy crust, cheese, sauce, and veggies and be sure to balance your meal with a side salad or a cup or two of grilled vegetables.

The highest amount of protein in cheese actually comes from Parmesan cheese, at almost 11 grams of protein per ounce. Cheese is also an excellent source of calcium and potassium. All good things have their baggage as well. Cheese contains about 5–8 grams of fat per ounce, with 3–5 grams of it being the saturated, cholesterol producing fat. Moderation is always key.
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WHITE PIZZA…WITH HERBS
Take the usual white pizza to the next level with our last conversation piece — fresh herbs. The variety is endless, and usually more green than white in the end, but tasty to the eyes and taste buds. Poppy seeds add a sweet “pop” to the usual pizza.

INGREDIENTS
1 whole wheat pita bread, flat bread, or fresh dough (plus 2 tablespoons flour)
3–4 cloves garlic, chopped
1 Tablespoon olive oil
1 cup mixed, chopped herbs: chervil, rosemary, oregano, marjoram, basil, chives, sun-dried tomatoes, etc.
1 Tablespoon poppy seeds
3/4 cup fresh mozzarella cheese, grated

PREPARATION
Preheat oven to 450 degrees. Place pizza tile or baking sheet in oven. If using fresh dough, sprinkle flour on surface and press out pizza dough into a 12-inch circle. While oven is preheating, place small sauté pan over medium heat. Add oil and garlic and sauté for about 4–5 minutes, or until garlic is slightly browned. Place the pizza dough (or pita bread or flat bread) on the heat tile or baking sheet. Spread garlic and olive oil over the surface and top with mozzarella, herbs and poppy seeds. Bake fresh dough for 15 minutes, pita or flatbread for 8 minutes, or until pizza is golden on the edges and crisp underneath. Makes 4–6 servings.

AND THE BLUES.
​Blueberries. Rich in nutrients, flavor and versatility. Fresh blueberries can make a satisfying snack, a breakfast topping, and certainly a tasty cocktail. Frozen blueberries are an awesome addition to any smoothie. Low in calories, yet high in fiber, packed with antioxidants and phytoflavinoids, vitamin C and vitamin K, they should be a part of your daily summer menu. Why so blue? Those powerful antioxidants that may protect against cancer, heart disease and cognitive decline, also give blueberries their color.

Since 1999, the U.S. Department of Agriculture has recognized July as National Blueberry Month — so let’s celebrate!
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BLUEBERRY SALSA
A different take on our blue fruit, but the fresh zing will brighten your mood and your baked chips ;). Not to mention, blueberries are one of few fruits native to North America, if you are feeling the patriotism…

INGREDIENTS
3 cups fresh blueberries
1/4 cup diced red onion
1/2 avocado, chopped
½ cup finely chopped red bell pepper
1 jalapeño pepper, seeded and minced
3 tablespoons lime juice
1/2 teaspoon lime zest
1/4 cup chopped cilantro
salt and freshly ground pepper
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PREPARATION
Combine all ingredients in a medium bowl. Season with salt and pepper to taste. Cover and refrigerate for at least 1 hour before serving. Serve with whole-grain pita or tortilla chips, or place on top of grilled chicken, meat or fish. Makes 10–12 appetizer servings.
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