Make the Most of Your Summer Harvest and Your Health!
After all of your hard work this season I hope you are a enjoying your harvest and reaping the rewards of time well spent. Time well spent investing in your health along with investing in your family and friend’s health! I know I am! I love to express my creative side through preparing healthy meals for my family and friends. This summer I experimented a little! Below are this year’s “Fab 5” creations of the summer. (Click to Tweet) They are simple and delicious. Enjoy!
Grilled Sweet Potato Veggie Kabobs
(shish kabob skewers)
4 sweet Potatoes
1 yellow Squash
3 bell peppers (Red, yellow and green)
1 red onion
(maple vinaigrette dressing)
4 tablespoons extra virgin olive oil
3 tablespoons golden balsamic Vinegar
2 tbs pure maple syrup
Cube sweet potatoes. Preheat oven to 350 degrees and bake sweet potatoes in a shallow baking dish for 25 minutes. Let cool. Slice all Veggies into twice the bite size piece. Add a slice of each fresh veggie, doubling up on the sweet potatoes, to your skewer. Repeat until you use all veggies. In a small bowl, combine extra virgin olive oil with golden balsamic vinegar and pure maple syrup. Whisk together. Set aside. In shallow baking dish, lay skewers and marinade with maple vinaigrette dressing. Before placing on the grill add fresh basil, oregano, sea salt and/or ground black pepper to taste. Grill until veggies are al dente and enjoy!
Use the veggie of your choice! Veggie chips are easy to make and are a delicious alternative to any chip craving. Express your creative side with spices! I recommend trying any of these veggies:
3 tablespoons of extra virgin olive oil
Salt / spices to taste
Preheat oven to 225 degrees Fahrenheit. Thinly slice the vegetable of your choice using a mandolin or sharp knife. Pat to dry. Lie each slice on a parchment lined baking sheet. Brush with extra virgin olive oil and add the seasonings of your choice. (quick tip! Veggies shrink considerably while baking. I recommend going light on your seasoning. After they have cooked, you can always add more seasoning). Place in preheated oven and bake until crispy. Baking times may vary depending on your vegetable of choice. So be sure to keep an eye on them. They are best enjoyed freshly baked.
Cilantro Lime Cucumber Salad
2 cucumbers, very finely sliced
2 cloves of garlic, finely minced
4 tablespoons minced cilantro
3 tablespoons fresh lime juice
3 tablespoons extra-virgin olive oil
½ teaspoon of sea salt, to taste
Add ground black pepper to taste.
*Add 1 jalapeno, seeded and finely diced and or ¼ teaspoon crushed red pepper to spice things up!
In a large bowl, combine fresh lime juice, salt and pepper. Use a whisk to incorporate the olive oil. Set aside.
Finely slice the cucumbers using a mandolin if you have one. Otherwise, use a sharp knife to slice as thin as possible. Add the cucumbers to the dressing and stir together. Finely mince cilantro and add to the bowl. Refrigerate and serve chilled. Yum!
Garlic Lemon Asparagus
1 pound trimmed asparagus
2 teaspoons extra virgin olive oil
1 garlic clove, minced
1 teaspoon fresh lemon juice
1/4 teaspoon freshly ground black pepper
1/8 teaspoon sea salt
Preheat oven to 425 degrees Fahrenheit. Place the asparagus into a mixing bowl, and drizzle with extra virgin olive oil. Toss to coat the spears, then, sprinkle with garlic, salt, and pepper. Arrange the asparagus onto a baking sheet in a single layer. Bake in the preheated oven until just tender, 12 to 15 minutes depending on thickness. Sprinkle with lemon juice just before serving. Use as a side to compliment fresh grilled chicken breast!
Quinoa Vegetable Salad with Lemon-Basil Dressing:
1 cup uncooked quinoa
15 oz. can garbanzo beans, rinsed and drained
1 orange bell pepper
1 yellow pepper
1 green pepper
4 green onions
*add ¼ cup of Jalapenos to spice things up!
(Lemon basil dressing)
2 tbsp. olive oil
2 tbsp. fresh lemon juice, or more to taste
1½ tsp. fresh basil
Rinse quinoa, and cook according to package directions. Let cool.
In a small bowl, whisk together olive oil, lemon juice, and basil. Set aside.
Slice all veggies into bite size pieces.
Place all salad ingredients in a large bowl.
Pour dressing over top and mix well to combine.
Chill before serving.
I love this recipe because it is full of protein. Enjoy for a light lunch or compliment your dinner entrée!
The Centers for Disease Control and Prevention (CDC) reported in 2010 that only 33% of adults were eating the daily recommended amount of fruit, and even fewer than 27% were meeting their daily quota of vegetables. And that’s adults; the numbers for teens were worse! Where do you stand?
How will you incorporate more fresh veggies into your day?
Got another “Fab” recipe? Please share!
September 13, 2015
Functional Endocrinology of Ohio
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Dr. Keith S. Ungar, Dr. David Starkey and Dr. Andrew Kender, Chiropractic Physicians
“Organic Vegetable Gardening Information.” How to Grow Gardens. N.p., n.d. Web. 03 Sept. 2015. Durand, Faith.
“Here Are 10 Pictures of Your Daily Recommended Servings of Fruits & Vegetables – Delicious Nutrition.” N.p., n.d. Web. 09 Sept. 2015.