Tuesday, 18 Sep 2018

Best Healthy Summer Recipes

In this article you will be able to find a lot of tasty and healthy summer  recipes and useful information if you want to keep yourself fit and beautiful.  

A Word about Fruit

We all love our fruit. Especially in the summer. However, even healthy sugars are sugars and all sugars are carbs. Having said that, if you want to include some fresh cold fruit in your diet this summer be sure to consider these findings:

Cantaloupe is even considered low carb when limited to one slice (about 9 carbs) especially when compared to a banana which has approximately 25 carbs. The average apple has about 15 carbs, so if you eat an apple choose one that is especially small.

A peach is another good choice at about 7 carbs for a small fresh peach. Avoid canned peaches and avoid peaches that are especially large.

Best Healthy Summer Recipes - photo 1
Healthy Summer Recipes

Healthy Summer Recipes

An orange has about 15 carbs

Blackberries: per one cup has about 12 carbs

Strawberries: per one cup has about 12 carbs

Watermelon, per one cup servings: 12 carbs

Choose a tangerine (instead of an orange) and get just 9 carbs

Peaches average about 9 carbs per medium size fruit.

One average size plum has 7 carbs

One Apricot has just 4 carbs!

Best Healthy Summer Recipes - photo 2
Summer Recipes

Healthy Summer Recipes

Honey, an alternative, whole foods sweetener has 17 carbs per tablespoon. So, if you use it, try keeping it to ½ teaspoon per day, or 1 tablespoon once per week, if any at all.

Suggested Meals and Substitutions:

Grilling is almost always a good way to go for a healthy way to prepare your foodsMany of these summer recipes are flexible in that if it calls for Swiss chard or spinach, you could easily replace with kale if you have kale on hand and prefer it. Kale is a wonderfully healthy food with zero carbs. The same goes for meats and seafood’s. I have a pork chop recipe, but round steak would work nicely too!

A favorite here is simply steak and zucchini on the grill. Prepare your favorite steaks and along with that include grilled zucchini: Slice fresh zucchini in half lengthwise. Rub with oil, salt and pepper and grill until tender and a nice golden brown in color and you can be sure that such tasty summer recipes will drive you crazy in a good sense of this phrase.  🙂

Best Healthy Summer Recipes - photo 3
Healthy Summer Recipes

Healthy Summer Recipes

A healthy guacamole can be a nice substitute for mayonnaise. Cucumbers quite literally liquefy when blended in a blender with just a tad of water and you can turn that into a very healthy salad dressing! Just add a bit of oil, vinegar and seasonings. I have a few salad dressing summer recipes included in the book and one or two begin with and/or include a cucumber as the base. You can thicken it up using an avocado or a can of drained, pureed artichokes.

If you are preparing a recipe and not sure about one of the ingredients you are supposed to add next and how it will taste; Say you are making a sauce and you have most of it in the skillet and then it calls for a spice you aren’t sure you will like. Remove a bit of the sauce into a small bowl. Add a touch of the spice you are not sure of and give it a taste.

What should your plate look like?

Vegetables should be at least half your plate. Meat, seafood or your protein should be just ¼ of your plate and the last quarter of your plate should be a fresh element. Your fresh element could be sliced cucumber, salad, salsa verde, slaw, or parts of a fresh vegetable tray.

BREAKFAST SUMMER RECIPES

Before presenting you with some low carb healthy breakfast ideas and summer recipes let me first state that I firmly believe there are no harden rules on what constitutes a breakfast food. I regularly eat warm pureed carrots in the winter months and sometimes, especially in the summer, I have fresh cucumbers for breakfast. So loosen up on approved ingredients for your breakfast. Eat what you like that is healthy, fresh and low carb.

Best Healthy Summer Recipes - photo 4
Healthy Summer Recipes

Healthy Summer Recipes

Recipe 01: Avocado Toast – one of the best summer recipes

Ripe avocado either slices or mashed; whichever you prefer. Your toast can be your choice too!

You can use the Drop biscuit recipe 07; slicing the biscuit in half and toasting it nice and crispy before adding your avo. Slice a pre-made drop biscuit, put in your toaster oven until crispy toasty brown.

You can use your favorite store bought low carb bread.

I will sometimes use the Pizza Crust Recipe 54. Especially when making a pizza crust over the weekend and I may make an extra one to use during the week.

Below is another quick microwave toast method you might like to try. The texture is that of cornmeal or say a triscuit cracker. This “English muffin” recipe below is what I used in the picture above.

Best Healthy Summer Recipes - photo 5
Healthy Summer Recipes

Healthy Summer Recipes

INGREDIENTS:

·              3 T. Almond flour

·              1 t. coconut flour

·              1 T. melted solid oil (Real Unsalted Butter, Ghee, or Refined Coconut Oil)

·              1 large egg (not an extra-large. If all you have is extra-large: whisk the egg in a small bowl and only use most, but not all! About ¾’s of the egg)

·              A pinch of salt

·              ½ t. baking powder

Best prepared in a 4 inch diameter microwave safe ramekin or container with a near flat bottom.

1.           In your container of choice combine all the ingredients. Be sure your oil is melted. Do not use oil. Use something you must melt. Stir quickly together making sure all of the ingredients are completely blended.

2.          Allow this to sit for at least 2 full minutes until appears “set”.

3.          Microwave for exactly 90 seconds. Should be released from the sides of the dish.

4.          Let cool for about 2 minutes. Using a butter knife, loosen the edges and turn the bread over onto a plate. Cut in half and then toast. An oven, toaster oven, or skillet is recommended but I have used the toaster; in fact, the picture above was toasted in a traditional toaster.

This toast will seem quite dry if you just bite into it. But, it does go well with butter, oil, or even a runny egg on top as it has all of those wonderful nooks and crannies. You can be sure that you will fall in love with such unforgettable summer recipes.

Recipe 02: Biscuits and Gravy. Tasty Summer Recipes 

A hearty breakfast for big appetites. Use the biscuit recipe from Recipe 07: Drop Biscuits and Recipe 18: Sausage Gravy (the gravy in this picture depicts one without the sausage. I used real unsalted butter in place of the fat rendered from meat)

Best Healthy Summer Recipes - photo 6
Healthy Summer Recipes

Healthy Summer Recipes

Recipe 03: Breakfast Pizza

Pizza Crust Recipe 54 and your choice of topping!

Some suggestions:

Cooked Bacon, sausage or ham

Eggs: scrambled, boiled, or fried

Mushrooms

Avocado

Best Healthy Summer Recipes - photo 7
Healthy Summer Recipes

Healthy Summer Recipes

I like to use the Breakfast Salad Recipe 04 to place on top of my pizza crust. No need to return to the oven. I don’t really consider a “sauce” for my breakfast pizza as I simply use it as I would a piece of toast or English muffin and do not normally put a sauce on my breakfast sandwiches. However you could use the sausage gravy, Recipe 18 in the Breakfast chapter and then top with scrambled eggs or a fried egg like a breakfast bowl. Another idea would be to spread cauliflower hash browns recipe 06 in breakfasts, and then top that with a runny fried egg or poached egg.

Recipe 04: Breakfast Salad – one of the healthiest summer recipes 

INGREDIENTS:

·    Boiled eggs

·    Bacon

·    bibb lettuce or baby spinach leaves

·    oil

·    apple cider vinegar

·    salt and pepper

Best Healthy Summer Recipes - photo 8
Healthy Summer Recipes

Healthy Summer Recipes

Combine crumbled crispy bacon, chopped boiled eggs, lettuce or spinach in a bowl. Add 1 T. oil, 1 t. apple cider vinegar, salt and pepper to approximately one cup of lettuce. Toss well. If you like summer recipes, this recipe will be a good choice for you!

Recipe 05: Breakfast Sausage

INGREDIENTS:

·    ½  lb ground pork (in Styrofoam tray)

·    1 t. salt

·    2 T. sage

·    1 t. thyme

·    ½ t. garlic powder

·    ¼ t. onion powder

·    1 t. cumin

·    1 t. lemon pepper

·    ½ t. Black Pepper

·    1 T. Oil

Best Healthy Summer Recipes - photo 9
Healthy Summer Recipes

Healthy Summer Recipes

1.           Use ground pork that has not been frozen.

2.          Mix your seasonings in a small bowl first; then add seasonings to the ground pork. Mix very well.

3.          Form your breakfast patties or simply brown in a skillet for loose meat. Make patties or links ahead to save time!

Recipe 06: Cauliflower Hash Brown Fry Up – one of the most delicious summer recipes

I cannot stress out good this is! It taste very much like traditional potato hash browns so this is something I feel certain you and your family will like!

Best Healthy Summer Recipes - photo 10
Healthy Summer Recipes

Healthy Summer Recipes

INGREDIENTS:

·              1 cup riced cauliflower (from fresh, raw cauliflower)

·              1 strip crispy bacon, crumbled

·              ¼ cup diced onion

·              1 whole egg

1.           Combine riced cauliflower, cooked bacon, onion, egg, salt and pepper.

2.          Heat 2 T. oil in a skillet.

3.          Press the cauliflower mixture into the skillet and allow it to brown on one side without turning or stirring. Cook on medium heat.

4.          Check the bottom for browning after a few minutes or so. Once you see a solid browning then you should be able to flip the cauliflower over to brown the other side. Don’t worry that it may break apart because you will ultimately stir it into itself like you would hash browns anyway.

Recipe 07: Drop Biscuits

INGREDIENTS:

·              1 cup Almond flour

·              1 t. baking powder

·              ½ t. salt

·              2 T. Gluten Free Bisquick

·              1 t. Xanthan Gum

·              1 whole large egg (not extra-large)

·              ¾ ounce melted real unsalted butter, or refined coconut oil (without the coconut flavor)

·              3 T. hot water

·              ½ t. apple cider vinegar

Best Healthy Summer Recipes - photo 11
Healthy Summer Recipes

Healthy Summer Recipes

Instructions:

1.                       Place all dry ingredients in a large bowl. Stir.

2.                       In a smaller bowl, combine: egg, melted oil and the hot water.

3.                       Mix the wet ingredients with the dry ingredients. Stir loosely.

4.                      Add the apple cider vinegar. Mix well with a spoon, but do not over mix.

5.                       Drop your standard size biscuits using a spoon, onto a greased baking sheet. This recipe makes about 4 biscuits. You could also put these in a muffin tin.

6.                       Bake in a 350 degree preheated oven for about 20-25 minutes. Biscuits should be a golden brown. Check the bottoms. If you find soft spots, they are not done yet.

Recipe 08: Egg Muffins. Summer recipes for your health and pleasure 

INGREDIENTS:

·              1 cup prepared breakfast sausage, Recipe 05: Breakfast Sausage

·              ~double the black pepper for more heat

·              6 eggs

Best Healthy Summer Recipes - photo 12
Healthy Summer Recipes

Healthy Summer Recipes

1.           Preheat oven to 350 degrees.

2.          Whisk the eggs, salt and pepper in a glass or stainless steel bowl.

3.          Combine the eggs and prepared sausage.

4.          Spray a muffin tin with nonstick cooking spray.

5.          Using a 1/3 cup measuring cup as a serving, measure out one serving for each of the muffin cups.

6.          This should just make 6 muffins.

7.          Bake at 350 degrees for about 20 minutes. Muffins should rise and be turning a golden brown around the edges. Allow the muffins to cool about 15 minutes before trying to remove. Use a butter knife or fork to loosen around the sides. These reheat well so make them ahead for the week.

“Summer Body Recipes.

My Best Collection of Low Carb, Healthy & Fresh Unprocessed Food Recipes”

By Paula C. Henderson

 

 

 

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