Summertime eats

by | June 25, 2019 | Diet and Nutrition, Fitness, Health

Exams are done, 
 
The kids are out of school, 
 
And the cabin is calling. 
 
Summer is in full swing, baby! 
 
Which means swimming,
 
Hiking, 
 
Water fights, 
 
And eating….
 
Lots of it. 
 
Whether it’s chowing down at a patio,
 
BBQ’s with friends, 
 
Or s’mores from the fire…
 
Things can get a little out of hand.
 
That’s why we wanted to give you 4 solid recipes for the summer. 
 
Take these to your BBQ’s.
 
Whip these up for the cabin.
 
Or just have them ready for any old Tuesday. 
 
Doesn’t matter. 
 
These recipes are great for all occasions. 
 
 

1. Mediterranean chickpea salad

 
Salad Ingredients:
 
2 cans chickpeas, drained and rinsed
1/4 cup Italian parsley
1-2 bell peppers, chopped (yellow, orange or red or some combination thereof)
3 green onions
1/3 cup feta cheese
 
Dressing ingredients:
 
1/2 cup olive oil 
2 tablespoons plain greek yogurt 
1 tablespoon lemon juice
1 tablespoon red wine vinegar
2-3 garlic cloves, minced
1/2 teaspoon cumin 
Salt and pepper to taste
 
Instructions:
 
1. In a large bowl, toss together all of the salad ingredients
 
2. In a separate bowl, whisk together the dressing ingredients. Drizzle the dressing over the salad and toss
 
3. Refrigerate until serving 
 
*adapted from recipegirl.com
 
 
 

2. Sirloin skewers 

(photo from Precision Nutrition’s Gourmet Cookbook)

Ingredients:
 
6 oz sirloin 
4 pieces zucchini (cut into thick 3/4 inch slices)
4 pieces red onion (cut into 3/4 inch chunks)
4 cherry tomatos 
Salt and pepper to taste 
 
Instructions:
 
1. Slide beef onto the skewer
 
2. Slide zucchini onto the skewer
 
3. Slide red onion onto a skewer
 
4. Repeat until all beef is used up
 
5. Throw the skewer onto the grill and grill it to your desired temperature
 
*recipe from Precision Nutrition’s Gourmet Cookbook
 

3. Chili, lemon and basil shrimp with Israeli couscous

Shrimp ingredients:
 
4 cloves garlic, minced
1 Tablespoon chili powder
1 pound cooked shrimp (deveined, tails removed, thawed and patted dry)
1 cup loosely packed fresh basil 
Salt and pepper to taste
 
Couscous ingredients
 
Olive oil
1 cup Israeli couscous
1 1/2 cups chicken broth
1 tablespoon lemon juice
Salt and pepper to taste
 
Instructions
 
1. Throw some olive oil in a pot at medium heat.
 
2. Add the couscous and lightly toast it up.
 
3. Add the lemon juice to the pot and stir it up until it evaporates
 
4. Add the chicken broth and bring the mixture to a simmer
 
5. Turn the heat to low and cook for 15 minutes (until the broth is absorbed but the couscous isn’t sticking to the pan)
 
6.Throw some olive oil into a different pan at medium heat
 
7. Add the garlic to the pan and stir it up until it gets lightly browned and crispy
 
8. Add the chili to the garlic and cook until it becomes saucy (you may need to add a bit of oil)
 
9. Remove the chili and garlic mixture from the heat and let it cool off for a bit
 
10. Add the shrimp to the chili and garlic mixture and toss to coat
 
11. Throw the shrimp on a bed of couscous and add some fresh basil to it. 
 
 

4. Grilled chili cilantro lime chicken 

 
Marinade ingredients
 
1/4 cup lime juice
1 tablespoon lemon juice
2 tablespoons olive oil
2 tablespoons chopped fresh cilantro
3 garlic cloves (minced)
1 tablespoon chili powder
1 teaspoon salt
1 teaspoon honey 
1/2 teaspoon cumin
 
Other ingredients:
 
6 boneless and skinless chicken thighs 
 
Instructions:
 
1.Whisk the marinade ingredients together in a small bowl 
 
2.Transfer the marinade into a resealable bag and then throw the chicken in there
 
3.Marinade from 30 minutes to 24 hours
 
4. When the chicken is ready, throw it on the bobby and cook for 5 minutes per side 
 
 

Other tips for summertime eating 

 
1. Eat protein and veggies earlier in the day as a safety valve
 
Plenty of summertime eats are higher in carbs,
 
so get your protein and veggies in early to stay balanced with your intake.
 
2. Eat slow
 
Try to be the last one finished eating, 
 
put your fork down between bites, 
 
And talk to your friends or family between each bite. 
 
Eating slow not only makes you eat less, 
 
it allows you to actually be able to do stuff after you eat.
 
3. Be mindful when eating
 
Stay tuned in to the taste of the food, 
 
How it feels, 
 
As well as your fullness and hunger.
 
Stop eating at 8/10 fullness.
 
Start eating at 7/10 hunger. 
 
And actually, It probably doesn’t hurt to just be mindful in everything you do…
 
Playing with your kids,
 
Talking to your spouse, 
 
And playing sports.
 
Presence of mind is a gift to the moment. 
 
4. Make some healthy friends
 
Again, you’re a composite of the five people you hang with the most. 
 
Make sure both the environment around you,
 
which includes the people you’re with,
 
are conducive to the way you want to live and the person you want to be. 
 
 

Wrap-up

It’s inevitable that summer is going to bring some delicious, but less nutritious eats, 
 
It’s going to happen…make peace with it. 
 
It’s all about having a game plan going in, 
 
Controlling what you can,
 
Staying calm and relaxed,
 
And just enjoying the damn summer. 
 
The summer is an amazing time to be outside,
 
Get together with friends and family, 
 
Connect with your neighbours, 
 
And to get some much-needed sun.
 
Use the recipes and strategies from this article to enjoy the summer while staying on top of your game. 

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