Cool Summer Recipes

Summer is finally here! I don't know about you, but the last thing I want to do when it's over 80 degrees out is turn on my oven or eat anything hot. Here are a couple of my favorite healthy and easy to cook summer recipes that will keep you cool and feeling satisfied during these hot summer months! My other favorite part about these recipes is that they are great make ahead dishes.

Black Bean Cilantro Lime Quinoa

Servings: 4

Ingredients

• 1 cup uncooked quinoa
• 2 cups reduced sodium vegetable broth (or water)
• 1 cup black beans
• 1 cup cherry tomatoes, quartered
• 1/2 red or orange bell pepper
• 1/2 cup cucumber, diced
• 1 jalapeno, finely diced
• 1/4 cup chopped cilantro
• 4 tablespoons olive oil
• juice of 1 lime
• 1/2 tsp lime zest
• salt/pepper to taste

Directions
1. Over medium heat in a medium sauce pan cook 1 cup quinoa in 2 cups water or broth, bring to a boil, cover and simmer on low heat for ~ 15 minutes or until no liquid is left. Then let cool.
2. Once quinoa is cooled add in diced tomatoes, pepper, cucumber, jalapeno, cilantro and mix together.
3. Then add in remaining ingredients (olive oil, lime juice, lime zest, salt and pepper) and stir to combine.

Nutrition Information per serving: 405 calories, 16 g fat, 0 g saturated fat, 0 mg cholesterol, 50 g carbohydrates, 13 g protein, 300 mg sodium, 12  g fiber


Cool Avocado Cream Soup

Servings: 6

Ingredients

• 3 Avocados, peeled, pitted
• 1 small onion, chopped
• 28 ounces (3.5 cups) of low sodium chicken or vegetable broth
•  1 lemon, juiced
• 1 cup evaporated milk
• salt and pepper to taste
• toppings: cilantro, plain Greek yogurt

1. Put the avocado flesh in a food processor with the onion and half of the lemon juice. Process until smoothly pureed, stopping a few times as necessary to scrape down the bowl, about 2 minutes. Stir in 2 cups of the chicken broth and the cream until thoroughly blended. Season with salt, pepper to taste and more of the lemon juice. Cover; chill in the refrigerator at least 2 hours.
2. Taste the chilled soup; adjust the seasonings if necessary with a little more salt, pepper and lemon juice. If you prefer it thinner, stir in some of the remaining chilled chicken broth. Serve in chilled bowls, garnished with cilantro and greek yogurt.

Nutrition information per serving(not including toppings): 200 calories, 15 g fat, 2 g saturated fat, 0 mg cholesterol, 12 g carbohydrates, 4 g protein, 300 mg sodium, 7 g fiber

Simple Recipes for Over-Ripe Bananas

       Bananas are the one fruit you will always find in my kitchen! Not only do I find them delicious but they are also packed full of nutrients.  One banana contains about 90 calories and is a good source of potassium, B-vitamins and anti-oxidants.

        Over-ripe bananas have a higher simple sugar and anti-oxidant content then un-ripe bananas making them a quick source of energy, perfect for a pre- or post work out snack. So the next time you have a bunch of over-ripe bananas, don't throw them out!! 

Not ready to eat the bananas? Freeze them for later!  First peel the bananas and place in a freezer safe zip lock bag, then store in the freezer for up to 2 months.

      Frozen bananas are also very versatile and can be included into smoothies, baked goods and even made into ice cream!  Here are a few of my favorite recipes...

Banana Smoothie

Servings: 2

Ingredients

• 1 frozen or fresh banana
• 1 cup frozen fruit (e.g pineapple, berries, mango etc)
• 6 oz plain or vanilla greek yogurt
• 4 oz juice or milk
• 1 cup fresh spinach (optional, but encouraged- you won't taste it, I promise!)

Directions
Add all ingredients into a blender and blend until smooth.

Nutrition Information(per serving): 165 Calories, 32 g carb, 6 g protein, 0g fat


Oatmeal Banana Chocolate Chip Cookies
(makes 16 cookies)

Ingredients

• 2  bananas (fresh or de-thawed frozen)
• 1 cup old-fashioned oats
• 1/4 cup dark chocolate chips
• 1/4 cup crushed pecans (optional)
• 1/2 teaspoon cinnamon

Directions
1. Pre-heat oven to 350 degrees
2. Mash bananas then stir in oats.
3. Add in remaining ingredient and stir to combine.

4. Line cookie sheet with parchment paper. Drop tablespoon size scoops of the mixture on the parchment paper.
5. Bake cookies in oven for 15 minutes.

Nutrition Information (per cookie): 150 Calories, 8 g carb, 2 g protein, 5 g fat


Peanut Butter Chocolate Chip Banana Ice Cream

Servings: 1

Ingredients

• 1 frozen banana
• 1 tablespoon peanut butter
• 2 tablespoons chocolate chips

Directions
1. Cut frozen banana up into 6-8 smaller pieces and place in food processor. Process banana until smooth and creamy. Add in peanut butter and process until combined.

2. Remove ice cream from food processor and place in a bowl and then stir in chocolate chips.

Nutrition Information: 200 Calories, 18 g carb, 9g fat

What Produce is Worth Buying Organic?

Environmental Workers Group recently released its 2014 cleanest and dirtiest conventionally grown produce list. The cleanest produce are considered safe to eat because they contain very low amounts of pesticides. The dirtiest produce are high in pesticides and it is recommended to purchase organically grown versions instead. Of course, any fruit or vegetable is better than none at all!