Healthy Summer Recipes

Transform your kitchen table with these delicious and healthy recipes!

By Jenny Breen

 As a chef and public health nutrition educator, and an active person focused on endurance sports, I am always thinking about the ideal combination of deliciousness, nutrition, and energy.  As a post menopausal woman (I just turned 60 and am thrilled about it!), I am also considering how to maintain my bone, muscle, and heart health while enjoying the preparation and eating of food.

Summer is a fantastic time for being active and for delicious, fresh ingredients.  I have been working in local, sustainable, and regenerative agriculture for many years, and the food choices we make for our health are also choices we are making for planetary health. Both are equally important and completely interrelated. 

For all of these reasons, I’m passionate about buying (or growing) and eating what is in season, mostly whole and primarily plant foods. It is entirely possible to get the balance of macronutrients and micronutrients we need while also enjoying delicious, colorful, affordable food.

One of the challenges with nutrition advice is that humans are all different, and how we process and utilize food varies. That said, some universals can be a foundation for building a healthy relationship with food, and a variety of meals that can fuel you effectively for an active life and a strong body.

That said, if you have a specific health condition or unique nutritional profile, adjust or adapt this advice as needed.

Here are some general thoughts that can translate into many flavorful meals.

• Focus on whole foods-our bodies have always worked the same way, it’s our food environment that has changed. Suppose we prioritize foods that are in their most natural form-vegetables, fruits, whole grains, nuts and seeds, beans and legumes, animal proteins from high-quality sources, including full-fat dairy (ie, what the animal eats and where it lives matters!). In that case, we are 80% there with hitting our nutritional needs.
• Emphasize variety and diversity, with everything — i.e., color, texture, macronutrients —you are guaranteed to be getting most of what you need. Diversity of ingredients means a spectrum of nutrients.  It is almost that simple.  
• Eat with the seasons. It makes a lot of sense to eat salads and crispy fresh foods in July when it’s hot and we’re sweating a lot. Less so in December, when we need denser and heavier foods like potatoes and squash to keep us fueled and warm inside. Also, what’s in season is typically fresher and more flavorful. It’s a win-win. 
• Go for quality-there is a difference between a highly processed white flour slice of bread and a whole grain, crunchy, seedy slice of bread, or a ‘vegetable oil’ (which vegetable does vegetable oil come from??—typically this is a corn or soy oil derived by using toxic chemicals or extreme heat-much more to say on that) and avocado, or olive, or sunflower oil, derived from naturally occurring sources of fat. The point is, all carbohydrates, fats, and proteins are not created equally. If there is a place to put your efforts, it is in knowing as much as you can about the sources of your food.
• Find a few concepts that you enjoy, and trust your intuition—experiment with adapting dishes to create new combinations and flavors. Take the pates or salads I’ve shared, and try a different vegetable, or nut, or use almond butter instead of tahini, or tofu instead of beans. Whatever the ingredient, if it is a whole version, and you use cooking techniques that bring out the flavor and texture (sautéing and roasting are my favorite methods for just about everything), the rest is just exploration.
• Listen to your body-this sounds simple, but most of us have lost that concept in the busyness of life, and in the social media/influencer world we live in.  Do not trust anyone who says they have THE perfect diet, ingredient, powder, formula, or plan for you. There is no magic solution, nor are our bodies a problem to be solved.  
• Don’t take yourself too seriously in the kitchen-have fun, be open, lower your expectations, and trust the ingredients.  
• Move your body (I know if you’re reading this newsletter that you already do that, so keep it up!) 

For more about me, or to ask about classes, consulting, visit my website at: Transforming the Table

Carrot Cashew Paté

[VEGAN]

This may be the most popular paté that I have ever invented. It is bright and colorful, creamy, sweet, and addictive. It is rich, but light enough to keep eating. An ideal summer spread, it goes great with almost anything, and brightens up any meal. The miso adds a subtle, yet flavorful touch to this recipe (for more about miso, see the description of Miso Sesame Paté on page X).

The Family Kitchen: This is a recipe to please children. Kids love carrots, but they are not used to seeing them as a spread, so the transformation is exciting. They can spread it on crackers, toast, bagels, vegetable sticks, chips, or a fresh baguette.

• 3 cups carrots, chopped 
• 2 cups water
• 1 cup unsalted cashews
• 2 cloves of garlic
• 1/2 tablespoon miso paste
• 1 teaspoon celery seed
• 1/2 teaspoon salt

Cook the carrots in a steamer using 2 cups of water until very soft, drain (reserving 1/2 cup of the cooking water), and set aside. In a food processor, chop garlic cloves and cashews. Add miso paste, carrots, and water (a little at a time) and spices. Puree until well blended and creamy. You may need to pulse this mixture in the processor and scrape several times to capture all the small carrot pieces that get missed. Or, just pay attention to them when serving—they can be a fun, sweet surprise. Makes 5 cups.

Dill Veggie Paté

[VEGAN]

Here’s a great alternative to most of the ordinary sour-cream-based dressings. It’s also a great way to get your protein without the fat or dairy, and still enjoy the crisp and fresh taste of dill. Most people either don’t notice or don’t mind that this is a tofu-based dip.

• 2 pounds medium or firm tofu
• 1/4 red onion, chopped
• 2 cloves of garlic
• 1 stalk celery, chopped
• 1/4 teaspoon pepper
• 1/4 cup olive oil
• 2 tablespoons cider vinegar
• 1/4 cup fresh or 2 tablespoons dry dill (See Growing Green Flavor, page X)
• 1/2 tablespoon stone-ground mustard
• 1 teaspoon salt

Chop vegetables in a food processor. When well chopped, add tofu and remaining ingredients and blend well.

Makes 4 cups

Grilled Polenta with Three Pepper Salsa

[VEGAN—WITHOUT ADDING CHEESE]

Polenta is a versatile treat and works in a variety of settings. I use it in everything from salads to pizza to appetizers. The salsa is a colorful, zesty, and crisp contrast to the soft and creamy polenta, and an unusual treat for a grilled meal.

• 2 cups polenta
• 5 cups of water
• 2 teaspoons salt
• 1 cup grated Parmesan or Asiago or crumbled feta-style cheese (optional)

Salsa:

• 6 peppers of assorted colors–green, red, yellow, diced small
• 2 to 3 hot peppers, seeds removed and minced
• 1 red onion, minced
• 4 cloves garlic, minced
• 4 tomatoes, minced
• ½ bunch cilantro, minced
• ¼ cup lemon or lime juice
• 2 teaspoons salt
• 1 pound queso fresco or other soft cheese, crumbled.

In a saucepan, heat water until boiling, then slowly pour in the polenta and stir frequently. Lower the heat and continue to stir. Add salt and cheese if desired and continue to stir.  After about 10 minutes, remove polenta from the heat and spread into an oiled 9 by 12 inch baking dish or two pie pans (any pan will work). Spread evenly about 1 inch thick and cool while preparing the salsa.

Combine all remaining ingredients in a large bowl and mix well. If you want a more pureed consistency, remove half the mixture and puree in a food processor or blender. Mix with the remaining mixture.

When polenta has cooled, cut into desired shapes – triangles or circles are nice. Brush both sides with olive oil and place on a hot grill. Grill until grill marks show, flip, and grill on the second side. Place crumbled cheese on polenta for the last minute so it will melt. Remove and top with salsa.

Makes 20 to 24 pieces, depending on the size of the polenta pieces

Summer Bean Salad

• 4 cups (cooked) pinto, navy, or other beans-buy canned or cook from dry
• 2 Golden Beets, skin on, diced small
• 2 medium Tomatoes, diced small
• 1 small Red Onion, diced
• 1/3 bunch Cilantro, minced
• Pinch of Mint Leaves, minced
• 3 Corn Cobs, kernels removed
• 4 cups Baby Kale, chopped and massaged
• Beet Greens from beets, chopped and massaged
• 6-8 Corn Tortillas (we like the local brand Nixta Tortillas), cut into small pieces and lightly 
• Sauteed for 2-3 minutes until moist and a little crunchy

Dressing:

• 1/2 cup Olive Oil
• 1 Tablespoon maple syrup
• 2 Lemons
• 2 tablespoons Mustard
• 1 tablespoon Cumin
• 2 teaspoons Salt

INSTRUCTIONS

• Cook beans, set aside. Prepare the dressing, set aside.
• Sautee the golden beets with the skin on, until tender (about 8 minutes), cool to room temp.
• Remove corn from cobs and sauté in a skillet for 1 minute, cool to room temp.
• Combine all other ingredients in a bowl. Add the cooked beans
• Mix everything together, pour in enough dressing so it is well coated, adjust and salt to taste.
• Add the sautéed corn tortillas to the salad, or use crushed tortilla chips (not nearly as delicious!)

Greens with Miso Dressing and Toasted Almonds

[VEGAN]

This is the recipe that I use in cooking classes to prove to anyone that I can get them to eat leafy greens.  People love this combination of sweet, spicy, savory, and sour. The toasted sesame oil is balanced by the rice vinegar, which is complemented by the miso, and tempered by the maple syrup, which works perfectly with the mustard. All of it is topped off with the crunch and flavor of the almonds. The dressing is also delicious on just about any vegetable, and even on proteins like tofu and fish.

The Family Kitchen: Crushing almonds can be fun. You don’t need to use a knife or a tool at all. My favorite way to do it is under the bottom of a jar. So far, it is the most efficient method I have found for crushing toasted nuts.  Kids can also use a rolling pin.

• 2 pounds assorted greens (such as arugula, mustard, or spinach), well washed and dried 
• 2 medium onions or two washed leeks, sliced 
• 6 cloves garlic, minced
• 1 inch ginger, peeled and minced
• 2 tablespoons olive oil
• 2 tablespoons toasted sesame oil
• 2 cups sliced or crushed almonds, toasted

Miso Dressing:

• 1/3 cup rice vinegar
• 2 tablespoons honey or maple syrup
• 2 tablespoons stone-ground mustard
• ½ cup miso paste
• 2 tablespoons toasted sesame oil
• 1/3 cup olive oil
• 2 teaspoons tamari

In a saucepan, heat the oils over medium heat, add onions and sauté for 2 to 3 minutes until soft, then add garlic and ginger. Add the greens handful by handful, stirring constantly. Sauté until all the greens are added and they have wilted into a bright green—about 2 minutes. Remove immediately from the heat and place in a large bowl. Allow the mixture to cool, and add the toasted almonds. In a small bowl, whisk together all the dressing ingredients, then toss with the vegetable mixture.   Serves 8 to 10

Quinoa and Cucumber Salad

[VEGAN]

I created this recipe because I wanted a cool summery grain salad, but something other than tabbouleh (nothing against that wonderful dish, but there’s more to life than mint). It is a joy to cook with sesame oil–its nutty flavor stands up to cooking and adds a wonderful layer of complexity to any dish. The fresh notes of honey and juice balance the tartness of the mustard, and the crisp cucumber and tangy currants are an unusual match finished by the sweet crunch of the nuts.

The Family Kitchen: In addition to chopping cucumbers and chard leaves, this recipe has a lot of room for variation, so encourage the kids to taste and describe the flavors, and come up with other ingredients to add or to use as substitutes for those listed.

Salad:

• 2 large cucumbers, halved and sliced
• 2 cups of quinoa cooked in 4 cups of water
• 1 sweet onion, sliced thinly
• ½ cup currants
• 1 bunch chard leaves (or other greens like spinach, lacinato kale or mustard), stems removed and chopped small.  The raw greens work fine in this salad as the small pieces soften in the dressing, but maintain their integrity as well as their bright color.
• 1 cup toasted cashews or pecans 

Dressing:

• ¼ cup toasted sesame oil
• ¼ cup olive or avocado oil
• 1 teaspoon salt
• ½ cup rice vinegar
• 2 tablespoons honey
• 2 tablespoons mustard
• 2 tablespoons tamari
• ¼ cup orange or apple juice

In a small bowl, combine dressing ingredients and mix well. In a larger bowl, combine the salad ingredients and pour the dressing over the salad. Mix well and refrigerate until very cold. Serve as is or over a bed of greens. Serves 10 to 12

Seafood Kebabs in Lime Ginger Marinade

VEGAN with another protein

This marinade works well on a variety of proteins and vegetables. It is light and snappy, works exceptionally well with fish, and is excellent for grilling. It is refreshing on a warm summer evening and will be especially enjoyed by guests dining outside on the porch or in the backyard.

The Family Kitchen: With warnings of potential finger pokes (and they will happen!), kids will enjoy skewering the vegetables and fish for these kebabs. The combination of honey and lime is a popular one with the kids. Once they lick it off their fingers, they will be tempted to taste it off the grill.

Marinade:

• 3 inches of fresh ginger, peeled and chopped fine
• 6 cloves garlic, minced
• 2 cups orange juice
• 1 cup rice syrup, maple syrup, or honey
• 2 cups lime juice
• 1/2 cup rice vinegar

Simmer ginger and garlic in the orange juice and rice syrup in a saucepan over low heat for 10 minutes. Remove from the heat and stir in the lime juice and vinegar, and set aside. Assemble the kebabs. Use 10- or even 12-inch skewers with 5 or 6 pieces on each, which guarantees a good-sized kebab that you can more easily handle for turning on the grill and eating once off the grill.

Kebobs:

Cut into 1-inch cubes at least 10 to 12 cups total of your choice of: catfish, tilapia or salmon, mock duck or tempeh, eggplant, bell peppers, zucchini, cherry tomatoes, mushrooms, and red onion. Pour the marinade over the prepared kebabs in a deep pan and marinate for several hours, overnight if possible. These can be baked in a 385-degree oven, but are most spectacular when cooked on the grill until well charred. Makes 18 large kabobs.

I hope you enjoy preparing and eating these healthy summer recipes!

Jenny Breen

In the early 1990s, my best friend and I crafted a business plan, got a bank loan, and opened a scratch cooking, seasonal, local food restaurant in Minneapolis. We worked with every local producer we knew, utilized a barter system, partnered with non-profit food, arts, and youth organizations, and developed all the recipes and service for a seasonal, rotating scratch menu. 

While teaching public cooking classes, I learned that people were desperately searching for ideas, techniques, and skills to confidently, affordably, and deliciously integrate food and cooking into their lives.

After selling the restaurant in 2001, and becoming a mom, I grew more engaged in, and passionate about, issues of food justice and the influence of the food system on individuals, communities, schools, institutions, and especially human and environmental health.