No Sweat Summer Recipes

The summer has long since started, and is getting hotter by the minute! For the majority of us, this means extremely warm temperatures, increased sweating and spending as much time as possible trying to stay cool and hydrated. It’s also a time when standing in front of a hot stove will be low on our list of favorite things to do, even if its for good food. So what are we to do, when we have goals to get after? We keep it smart and simple – some may call it lazy, but who really cares. *insert eye roll*

When its 90+ degrees outside, you want foods that are super easy to make, won’t have you slaving over a stove and still be healthy, full of flavour and filling. That’s why we recommend the following 5 recipes for keeping your taste buds happy without you breaking a sweat.

Shrimp Feta Salad

shrimp-feta_salad
Perfect as a light Dinner or Lunch option

Dinner or lunch, this one is just too easy to pass up. Its light, is easy to literally throw together and will have your taste buds doing a happy little dance.

Servings: 1-2

Ingredients

  • 1 pound of pre-cooked shrimp (either bought cooked or steamed before hand)
  • 1 tbsp fresh lemon juice
  • 1 tbsp extra virgin olive oil [evoo]
  • liberal dash, or three, of your favorite spice (you may like this one)
  • salt & pepper
  • 4 cups chopped mixed greens or your favorite lettuce combination
  • 1 cup cherry tomatoes, halved
  • 1/2 small red onion, sliced
  • unsweetened balsamic vinaigrette (pre-made or mix 2 tbsp balsamic vinegar with the olive oil)
  • feta cheese (no more than a handful)
  • parsley for garnish

Method

  • In a bowl, toss shrimp with evoo, spices and salt & pepper. If making the vinaigrette, omit the evoo. Set aside.
  • In a large salad bowl, place mixed greens, cherry tomatoes and red onions.
  • Add shrimp and feta cheese on top of greens and toss if so desired.
  • Pour as much or as little of vinaigrette on top. Dig in!

Cauliflower Rice Quick Stir-Fry

Cauliflowerrice_dinner
Quick Dinner/Lunch Option

Yes, we did say no sweat, but really this one goes by so fast you hardly realize the stove was on. The key is to have pre-made ingredients on hand, either from leftovers or your local grocery store – thank God for that convenience!

Servings 1-2

Ingredients

  • 1 tbsp extra virgin olive oil or avocado oil
  • 1/4 cup of pre-chopped red onions
  • 1 16oz bag of riced cauliflower (like this one)
  • 1/2 head of pre-cooked broccoli
  • 1/2 cup pre-cooked carrots
  • 1 cup pre-cooked and shredded meat/protein of choice (optional)

Method

  • In a skillet, heat oil and sauté onions until they turn slightly translucent.
  • Turn heat down to medium low, add cauliflower rice to onions and stir until combined.
  • Sprinkle salt & pepper tor favourite seasoning o taste. Cover for 2 minutes
  • Remove cover, add remaining ingredients (veggies and meat) and toss together.
  • Cover again for an additional 1-2 minutes until meat and veggies have warmed through.
  • Serve and enjoy!

Tip

  • To make a heavier meal out of this, replace cauliflower with cooked quinoa or couscous. Add a splash of lemon juice at the end if using couscous.

Protein Overnight Oats

overnightoats
Great option for Breakfast or Mid-morning Snack

This is a super easy one that will make you excited for morning to come just so you can dig into breakfast. Like it says, its made overnight, and when stored in mason or jam jars, make the perfect portable mid-morning or pre-workout snack.

Servings: 1-2

Ingredients

  • 1/2 cup quick or old fashioned oats
  • 1 tsp cinnamon
  • pinch of salt
  • 1/2 cup almond milk (your favourite milk works well too)
  • 1/2 cup greek yogurt (optional)
  • 1/2 scoop whey protein or 1 scoop of pea or hemp protein
  • 1 tsp honey, maple syrup or sweetener of choice (optional)
  • 1/2 tsp vanilla

Method

  • In a jam/mason jar mix oats, cinnamon and salt.
  • Blend, mix or whisk milk, greek yogurt, protein powder and sweetener in a blender, shaker cup or bowl.
  • Pour milk mixture over oats, using a spoon to combine everything together. Cover with lid and refrigerate for 4-8 hours or overnight.
  • When ready to eat, use a spoon to stir again, adding extra milk if too thick, then top with fruit, shaved nuts, coconut flakes or cinnamon.

Tips

  • If using pea or hemp protein, note that it will make the mixture slightly grainier.
  • If excluding greek yogurt, add an extra 1/4 cup of oats and milk.
  • If avoiding dairy, swap the greek yogurt & whey protein for 2 tbsp chia seeds, and add 3/4 cup of milk.

Berry Tang Smoothie 

 

Berry-Citrus_SmoothieNo summer is complete without a smoothie. If you don’t eat enough fruits generally, its a great way do that, get some extra fiber, and enjoy those that are in season. It’s also an easy way to get a boost in micronutrients that you otherwise miss from cooking foods, or simply not eating some of them, like vegetables.

Servings: 2

Ingredients

  • 2 cups spinach
  • 2 oranges peeled and seeded
  • 1/2 cup water
  • 2 cups frozen (unsweetened) strawberries
  • 1/4 cup raw cashew

Method

  • Blend spinach, orange and water until smooth.
  • Add frozen fruit and nuts, blend again until desired consistency is achieved.
  • Pour in a glass and enjoy!

Tips

  • Use 1 cup of orange juice instead of oranges and more or less water to make smoothie thicker or thinner as preferred.
  • Use nut butter instead of raw nuts to make this smoothie even creamier.
  • Boost the protein content by adding a scoop of vegan protein powder (this is a good one)

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.