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Our Favorite Healthy Summer Recipes

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Summer is the season that brings sunshine, warmth, and an abundance of fresh and vibrant produce. It's the perfect time to indulge in delicious, healthy meals that nourish your body and tickle your taste buds. For seniors, maintaining a nutritious diet is crucial for overall well-being.

Here's a collection of delightful and easy-to-make summer recipes:

Pork and Balsamic Strawberry Salad

Source: https://www.thefencepost.com/news/recipes/pork-and-balsamic-strawberry-salad/ 

Dinner salads are a great option for summer, and this recipe takes it up a notch by adding pork as the protein source. This hearty salad is not only satisfying, but also features seasonal strawberries which offer numerous health benefits

Ingredients:

  • 1 pound boneless pork loin

  • Salt and pepper to taste

  • 2 tablespoons olive oil

  • 8 cups mixed salad greens

  • 2 cups fresh strawberries, sliced

  • 1/2 cup crumbled goat cheese

  • 1/4 cup chopped fresh basil

  • 1/4 cup chopped fresh mint

  • 1/4 cup chopped walnuts

Ingredients for the dressing:

  • 1/4 cup balsamic vinegar

  • 2 tablespoons honey/sugar

  • 1/4 cup extra-virgin olive oil

  • Salt and pepper to taste

Instructions:

  1. Preheat your stove to medium-high heat. Season the pork loin with pepper and salt.

  2. Preheat the oven to 425. Heat oil (olive) in a pan or skillet over medium heat and add the pork loin. Cook for 4–5 minutes per side. If using the oven, place the seasoned pork loin on a baking sheet and roast for 25–30 minutes. Remove from heat and let it rest for about 5 minutes before slicing.

  3. While the pork is cooking, prepare the dressing. Whisk together the salt, balsamic vinegar, olive oil, honey, and pepper in a small bowl until well combined. Set aside.

  4. Combine the mixed salad greens, sliced strawberries, crumbled feta cheese, chopped basil, chopped mint, and walnuts in a large salad bowl.

  5. Slice the cooked pork loin into thin slices.

  6. Pour the dressing gently over the salad and toss to coat.

  7. Arrange the sliced pork loin on top of the salad.

  8. Serve immediately, and enjoy!

Grilled Lemon Herb Salmon

Source: https://www.cookingclassy.com/lemon-garlic-herb-grilled-salmon/ 

Salmon is a nutritional powerhouse, rich in heart-healthy omega-3 fatty acids. Preparing this mouthwatering dish is easy. Here’s how:

Ingredients:

  • 4 salmon filets (about 6 ounces each)

  • Salt and pepper to taste

  • 2 lemons, sliced

  • 2 tablespoons fresh lemon juice

  • 3 tablespoons olive oil

  • 2 cloves garlic, minced

  • 2 tablespoons chopped fresh parsley

  • 1 tablespoon chopped fresh dill

  • 1 tablespoon chopped fresh thyme

Instructions: 

  1. Preheat your grill to medium-high heat.

  2. Evenly season the salmon filets with salt and pepper.

  3. Mix the fresh lemon juice, olive oil, minced garlic, chopped parsley, dill, and thyme to make a marinade.

  4. Pour the marinade over the salmon filets, making sure they are uniformly coated. Let the salmon marinate for about 15–20 minutes at room temperature.

  5. While the salmon is marinating, prepare the grill. Ensure the grates are clean and lightly brush them with oil to prevent sticking.

  6. Once the grill is hot, place the salmon filets directly on the grates, skin-side down. If your salmon does not have skin, place the flesh side down. Reserve the marinade for basting.

  7. Grill the salmon for about 4–5 minutes per side, or until the salmon flakes easily with a fork. While grilling, baste the salmon with the reserved marinade to keep it moist and enhance the flavors.

  8. During the last few minutes of grilling, add the lemon slices and cook them until they develop grill marks and caramelize slightly.

  9. Remove the salmon and grilled lemon slices from the grill. Let the salmon rest for a few minutes before serving.

  10. Serve with the caramelized lemon slices on top. You can garnish with additional fresh herbs if desired.

Roasted Chicken with Peach Chutney

Source: https://www.bigoven.com/recipe/roast-chicken-with-peach-chutney/42937 

This easy roasted chicken recipe is perfect for summer gatherings with family and friends. Peaches are at their peak from mid-May to mid-August, offering a low-calorie option.

Ingredients for the roasted chicken:

  • 1 whole chicken (about 4–5 pounds)

  • Salt and pepper to taste

  • 2 tablespoons olive oil

  • 1 tablespoon fresh lemon juice

  • 2 cloves garlic, minced

  • 1 teaspoon dried thyme

  • 1 teaspoon paprika

Ingredients for the peach chutney:

  • 2 peaches, peeled, pitted, and chopped

  • 1/2 cup red onion, finely chopped

  • 1/4 cup apple cider vinegar

  • 2 tablespoons honey

  • 1/4 teaspoon ground ginger

  • 1/4 teaspoon ground cinnamon

  • Salt and pepper

Instructions:

  1. Preheat your oven to 450 °F.

  2. Season the chicken with salt and pepper.

  3. Mix the olive oil, lemon juice, minced garlic, dried thyme, and paprika in a small bowl.

  4. Place the chicken in a roasting pan. Brush it evenly with the olive oil mixture before roasting it in the preheated oven for slightly over an hour.

  5. While the chicken is roasting, prepare the peach chutney. Mix the chopped peaches, red onion, apple cider vinegar, honey, ground ginger, ground cinnamon, salt, and pepper in a medium saucepan. Stir well to combine.

  6. Using the saucepan, boil the mixture over medium heat. Simmer for 15–20 minutes, until the chutney has thickened slightly and the peaches are soft.

  7. Once the chicken is cooked to your satisfaction, remove it from the oven. Let it rest for 10–15 minutes before carving.

  8. Carve the roasted chicken into desired pieces and serve it with the peach chutney on the side.

Conclusion: Strive For Proper Nutrition All Summer Long!

Aging can bring changes in appetite and taste preferences, and the heat can make it challenging to meet nutritional needs. By incorporating these tasty, simple, and light meals into their diet, seniors can ensure they receive necessary nutrients while enjoying the flavors of the season. So, what are you waiting for? Let the summer season inspire your culinary adventures and savor the deliciousness of these healthy recipes!

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