On a scorching summer day, most of us crave something refreshing — an ice cream from a singing truck,or a tempting  frappucino — but these are not the healthiest of options. Here are some of my favorite healthy summer recipes:

 

Pineapple Blueberry Popsicles

A combination of blended fresh pineapple and summer blueberries makes a delicious juice, but to add another level of refreshment, it can also be frozen to make a healthy popsicle. Raspberries can be substituted for blueberries as an alternative. These popsicles are a healthier option than store-bought popsicles loaded with sugar, and artificial flavors and colouring.

Ingredients 
          • ½ a pineapple
          • 2 handfuls of fresh blueberries
          • ½ cup – 1 cup of water
          • ice (optional)
Instructions
          • Core the pineapple (or purchase already-cored pineapple) and cut it in half.
          • Add ½–1 cup water (depending on how thick you like your juice) and blend until smooth.
          • Add the blueberries and the ice and blend.
          • For popsicles, pour the juice into a popsicle mold, add four–five blueberries per popsicle for texture, and place the mold in the freezer for a few hours.

 

Summer Salad

I love salads, especially on a really hot day. A handful of ingredients makes for endless possibilities. Adding some protein such as some shrimp or a piece of chicken, fish, or steak, makes for a healthy lunch or dinner. 

Ingredients

For the chicken

          • 1 lb of boneless, skinless chicken breast halves
          • 1 tbsp. of olive oil
          • A pinch of salt
          • 1 garlic clove, minced

For the salad

          • 4 cups of mixed greens
          •  ½  a red pepper, chopped
          •  ½ a yellow pepper, chopped
          •  ½ an avocado, cubed
          •  ¼  cup feta cheese, crumbled
          • 1 tbsp. walnuts, pecans or slivered almonds (optional)

For the salad dressing

          • 1 tbsp. olive oil
          • 2 tbsp. apple cider vinegar
          • 1 tsp. maple syrup
          •  ¼ tsp. salt (or to taste)
Instructions
          • Place chicken breast in a dish.  Pour olive oil over the chicken and add the salt and garlic.
          • Heat a non-stick skillet and put in the seasoned chicken. Cover and cook over medium heat for 10 minutes or until chicken is done.  Remove the chicken from the skillet and let cool.
          • While the chicken is cooking.  Prepare the salad.  Chop the peppers and avocado.
          • Place mixed greens in a large bowl.  Add the peppers and the avocados.  Top with feta and nuts of choice.
          • In a small bowl, combine the ingredients for the salad dressing.  Pour the dressing over the salad and toss just prior to serving.


Kale Pineapple Fusion

At approximately  100 calories per glass, this smoothie is great for breakfast or a midday pick-me-up snack.

Ingredients
          • 1  ½ cups of spinach
          • 1  ½ cups of baby kale
          • 3 cups of water
          • 3 stalks of celery
          • 1 small cucumber
          • 1 apple
          • ¼  of a pineapple, cored
          •  ½ a lemon, juiced
          • Agave nectar, honey, or other desired sweetener to taste (optional)
Instructions
          • Place the water, kale, and spinach in a blender and blend until smooth.  If you have a small blender, you can do this in two batches.
          • Add the celery, cucumber, and apple and blend.
          • Add the pineapple,  lemon juice and desired sweetener.
          • If drinking immediately, add ice; if not, refrigerate.

 

Blueberry Oat Bars

These oat bars are my favorite go-to dessert; they’re easy to prepare, chock full of riboflavin, and they guiltlessly satisfy that sugar craving.

Ingredients
          • 2 cups of blueberries
          • ¼ cup of agave nectar
          • ¼ cup of fresh orange juice
          • 2 tbsp. of corn starch
          • 1 ½ cup of quick oats
          • 1 cup of flour
          • ¾ cup of brown sugar
          • ¾ cup of cold butter (cubed)
          • ½ tsp of cinnamon
          • 1 orange rind
Instructions
          • Preheat oven to 375° F and grease a 9×9 baking pan.
          • In a saucepan, bring the blueberries, agave nectar, and orange juice to a boil; reduce heat and simmer until tender, about 10 minutes. Whisk in the corn starch and boil, stirring until thickened, about one minute. Remove the mixture from heat and pour into a container. Place plastic wrap directly on the container’s surface and allow the mixture to cool.
          • Add the flour, sugar, oats, cinnamon, and orange rind to a bowl and mix.
          • Using a pastry blender, add  thebutter into the dry mixture and blend.
          • Press ½–¾ of the oat mixture firmly into the baking pan.
          • Spread the blueberry filling evenly on top of the base.
          • Put the remaining oat mixture on top of the filling.
          • Bake at 375° F for 20–25 minutes or until the oats bars are a light, golden brown.