Summer is upon us! Pool days, walks in the park, more hours of sunlight, more need for Air Conditioning, and the lack of a need to turn on the oven! We have compiled a list of easy, light, and oven-free recipes for you to create with your Client or Elderly Loved One. Try some of these recipes this summer:

1: Start your day with a Healthy Breakfast Frittata!

(Serves 2)

Ingredients:

  • 1/2 medium onion, minced
  • 4 medium cloves garlic, chopped
  • 1/4 lb ground lamb or turkey
  • 1 + 2 TBS chicken broth
  • 3 cups rinsed and finely chopped kale (stems removed)
  • 5 omega-3 enriched eggs
  • salt and black pepper to taste

Preparation:

Mince onion and chop garlic; let them sit for 5 minutes to enhance their health-promoting benefits.

Preheat broiler on low.

Heat 1 TBS broth in a 9-10 inch stainless steel skillet. Saute onion over medium heat, for about 3 minutes, stirring often.

Add garlic, ground lamb or turkey, and cook for another 3 minutes on medium heat, breaking up clumps.

Add kale and 2 TBS broth. Reduce heat to low and continue to cook covered for about 5 more minutes. Season with salt and pepper, and mix.

Beat eggs, season with a pinch of salt and pepper, and pour on top of mixture evenly. Cook on low for another 2 minutes without stirring.

Place skillet under broiler in middle of oven, about 7 inches from the heat source so it has time to cook without the top burning. As soon as the eggs are firm, it is done, about 2-3 minutes.

2. Or enjoy a Pan-Grilled Salmon with Pineapple Salsa!

Ingredients

  • 1 cup chopped fresh pineapple
  • 2 tablespoons finely chopped red onion
  • 2 tablespoons chopped cilantro
  • 1 tablespoon rice vinegar
  • 1/8 teaspoon ground red pepper
  • Cooking spray
  • 4 (6-ounce) salmon fillets (about 1/2-inch thick)
  • 1/2 teaspoon salt

Preparation:

Combine first 5 ingredients (through pepper) in a bowl; set aside. Heat a nonstick grill pan coated with cooking spray over medium-high heat. Sprinkle fish with salt. Cook fish 4 minutes on each side or until it flakes easily when tested with a fork. Top with salsa.

3. Enjoy this delicious soup: Roasted Tomato & Rosemary Soup with Kale & Potatoes

Ingredients:

  • 4 yellow potatoes [cut in cubes]
  • kale [chopped] *a superfood
  • 1 container of veg/chick stock
  • 1 cup of white wine
  • 4 stalks of celery [diced]
  • 3 cloves of garlic [diced]
  • 1 yellow onion [diced]
  • 1 can of fire roasted tomatoes
  • 4 sprigs of rosemary
  • 3 sprigs of fresh thyme
  • croutons [crushed]
  • olive oil
  • sea salt & fresh ground pepper to taste

Directions:

In a large pot on medium heat, add diced onion, celery & garlic with a drizzle of olive oil. Add rosemary & thyme [leaving them on the stems, as you will remove them later]. Pour in wine. cook until tender, then add potatoes. Season with salt & pepper. Add a can of fire roasted chopped tomatoes & the stock. Add an additional cup of water. Simmer on medium-low heat for a few hours stirring occasionally and adding extra seasoning or water if necessary.

Just before serving, remove sprigs of herbs. Add kale [if you put kale in the soup too early, it will turn to mush and loose a lot of flavor].

4. Fruit Flavored Ice Cubes

Ingredients:

Blackberry flavored:
1 cup sugar
2 cups water
1 cup blackberries
Kiwi-strawberry:
2 kiwis, peeled and diced
6 strawberries, cleaned, hulled and diced
¼ cup blueberries
1 ½ cups kiwi-strawberry sparkling water

Directions:

For the blackberry ice cubes: Pour the sugar and water into a small pot, stir and simmer over medium heat until the sugar dissolves.
Remove from heat, add blackberries and muddle together.
Allow the mixture to cool completely.
Pour the mixture into an ice tray and freeze for at least 4 hours before serving.
For the kiwi-strawberry ice cubes: Toss the kiwi, strawberries and blueberries in a small bowl until well combined.
Place a small spoonful of mixed fruit into each ice cube hole.
Fill the fruit filled ice cube trays with the flavored sparkling water and place in the freezer.
Freeze for at least 4 hours before serving.

5. Lemon Orzo Salad with Asparagus and Tomatoes

Ingredients:

  • 12 oz. orzo
  • 1 bunch fresh asparagus, cut into 1-inch pieces
  • 1 pint grape or cherry tomatoes, halved
  • 1 lemon, zested and juiced
  • 4 Tbs. extra virgin olive oil
  • 1 clove garlic, minced
  • 2 Tbs. fresh parsley, minced
  • Kosher salt
  • Fresh ground pepper
  • Grated Parmigiano Reggiano

Directions:

Bring 2 large pots of water to boil.  Add a big pinch of salt in each. To one pot, add asparagus and blanch, about 2 to 3 minutes, depending on the thickness of your asparagus.  Place blanched asparagus in a bowl of ice water to stop the cooking and keep them green. To the second pot, add the orzo.  Cook per package instructions.  When tender, drain and place in a large bowl.  Add blanched asparagus and tomato halves. Mix olive oil, lemon zest, lemon juice, garlic, salt and pepper in a small bowl.  Stir into orzo and vegetables.  Stir in parsley and grated Parmigiano Reggiano. This can be served warm, room temperature or cold.

6. Caesar Grilled Asparagus 

Ingredients:

For the parmesan croutons:

  • 2 tsp. olive oil
  • 1 small clove garlic – grated
  • 1 cup bread, cut into 1/2-inch cubes
  • 1 Tbsp. Parmesan cheese
  • Salt and pepper to taste

For the Caesar dressing:

  • 2 Tbsp. Greek yogurt
  • 2 Tbsp. buttermilk
  • 2 tsp. lemon juice
  • 1 small clove garlic – grated
  • 1 anchovy – shopped
  • 1/4 tsp. Worcestershire sauce
  • 1/4 tsp. Dijon mustard
  • 1 Tbsp. Parmesan cheese
  • Salt and pepper to taste

For the asparagus:

  • 1 1/2 lbs. asparagus – trimmed
  • 1 Tbsp. cooking oil
  • Salt and pepper to taste
  • 2 Tbsp. Parmesan cheese

Directions:

To make your croutons, mix the bread chunks in garlic, oil, salt and pepper. Arrange on a prepared baking sheet and bake at 375 degree until golden brown – this should take about 15 minutes. Remove from oven and set aside.
To make the dressing, mix all of the ingredients together in a small bowl and set aside.
To prepare the asparagus spears, toss them in oil, salt and pepper. Grill them over medium-high heat until tender.
Place asparagus on serving plate and top with Caesar dressing and croutons. Enjoy!

7. Green Beans with Bacon and Onion

Another great seasonal side, this recipe from Midwest Living magazine can complement any savory main dish.

Ingredients:

  • 4 slices bacon
  • 1 lb. fresh green beans – trimmed
  • 1/4 cup chopped onion
  • 1 Tbsp. butter
  • 1/8 tsp. ground black pepper

Directions:

Place a large skillet over medium heat and fry bacon until cooked to crispy perfection. Transfer bacon to a paper towel to drain grease. Crumble bacon into small bits and set aside. Place the green beans in lightly salted boiling water and cook, covered, for about 5 minutes. Once time is up, place the green beans in a bowl of ice water to keep them from over cooking. Drain well and pat partially dry with a paper towel. Place the green beans, onion and butter into the skillet with bacon grease. Cook over medium-high heat until just tender – this should take about 5 minutes. Remove from heat and enjoy!

8. Fresh Summer Wrap

Ingredients:

  • 2 Wraps
  • 4 T Cheese, grated
  • 4 slices Lean ham, chicken or canned tuna, drained
  • 2t Mayonnaise
  • 2 Small tomatoes, sliced
  • 1 cup Lettuce, shredded

Directions:

Place ham, chicken or tuna, cheese and mayonnaise in the centre of the wrap. Top with lettuce, tomato and other salad vegetables of your choice. Fold using the wrap technique (click on the printer icon above for instructions).

9. Butternut Stew

Ingredients:

  • 1 large onion in small chunks
  • 2 peeled or unpeeled sweet potatoes in bite-size squares
  • 1 small butternut squash in bite-size squares
  • 4 carrots peeled and sliced thick
  • 2 parsnips peeled and sliced thick
  • 1 TBS. Italian seasoning
  • Dash of pepper
  • 1 cup of water

Directions: 

Place vegetables in order listed into a large soup pot, add water and seasonings, bring to a boil, then cover and simmer on low for one hour.

10. And last but not least, a classic Summer Pasta Salad:

Ingredients:

  • 1 pkg. bow-tie pasta (16 ounce)
  • 1 bottle of low-fat Italian Dressing (16 ounce)
  • 2 chopped cucumbers
  • 6 chopped tomatoes
  • 1 bunch chopped green onions
  • 4 ounces grated parmesan cheese
  • 1 TBS. Italian Seasoning

Directions: 

Cook pasta according to directions for al dente, drain and rinse under cold water – then place in a large bowl. Toss vegetables and pasta together with the salad dressing. In separate small bowl, mix parmesan cheese, and Italian seasoning and gently fold into pasta salad. Cover and refridgerate. Makes 8 cups.

 

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