Healthy Summer Recipes

Whether you're chilling poolside or heading out for a picnic in the sun, these refreshing, healthy and perfect-for-summer recipes will make you the talk of the town. Enjoy these recipes any time of day and widen your summer palettes. 

Melon and Apple Granita
yields 8 servings
This granita uses sweet ripe melon for flavor, apple juice instead of sugar and a touch of lime juice to perk up the flavors. Berries look beautiful on top; or if you can find fresh figs, add them. For a vibrant look, make with an orange-fleshed melon, such as cantaloupe, Charentais or orange honeydew.


Ingredients:

• 4 cups cubed ripe melon
• 1 cup unsweetened apple juice
• 1/4 cup lime juice
• 1 cup fresh blueberries
• 1 cup fresh raspberries
• Fresh mint leaves, for garnish

Prep:

1. Combine melon, apple juice and lime juice in a blender; puree until smooth. Pour the mixture into a 9-by-13-inch glass or metal pan.
2. Place the pan on a level surface in your freezer. Freeze, stirring and scraping with a fork every 30 minutes, moving the frozen edges in toward the slushy center and crushing any lumps, until the granita is firm but not frozen solid, 3 to 4 hours.
3. Remove from the freezer; use a metal spatula or large spoon to break up the frozen ice into small slivers. Pack into an airtight plastic container and freeze for at least 1 hour more.
4. Remove from the freezer about 20 minutes before serving to soften slightly. Use a wide spoon or ice cream scoop to scrape the granita into shallow bowls. Sprinkle blueberries and raspberries over each portion and garnish with mint leaves, if desired.

Nutrition per serving:66 calories; 0 g fat ( 0 g sat , 0 g mono ); 0 mg cholesterol; 17 g carbohydrates; 0 g added sugars; 1 g protein; 2 g fiber; 17 mg sodium; 277 mg potassium.

Roasted Corn with Basil-Shallot Vinaigrette 
yields 4 servings
A simple combination - roasted corn with a basil vinaigrette - has a fresh flavor that is pure summer.


Ingredients:

• 3 cups fresh corn kernels
• 2 tablespoons extra-virgin olive oil
• 1/4 cup chopped fresh basil
• 1 tablespoon minced shallot
• 1 tablespoon red-wine vinegar
• 1/4 teaspoon salt
• Freshly ground pepper, to taste

Prep:
Preheat oven to 450°F. Toss corn and oil to coat and spread out on a large baking sheet. Bake, stirring once, until some kernels begin to brown, about 20 minutes. Combine basil, shallot, vinegar, salt and pepper in a medium bowl. Add the corn; toss to coat. Serve warm or cold.


Nutrition per serving: 165 calories; 8 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 23 g carbohydrates; 0 g added sugars; 4 g protein; 3 g fiber; 163 mg sodium; 332 mg potassium.

Tropical Cucumber Salad
yields 4 servings
Combine cucumber, avocado and mango with a salty-sweet dressing for a taste of the tropics


Ingredients:

• 3-5 teaspoons fish sauce, (see Shopping Tip)
• 1 teaspoon freshly grated lime zest, plus more for garnish
• 2 tablespoons lime juice
• 1 tablespoon canola oil
• 2 teaspoons light brown sugar
• 1 teaspoon rice vinegar
• 1/4 teaspoon crushed red pepper
• 1 medium English cucumber, cut into 3/4-inch dice
• 1 avocado, cut into 3/4-inch dice
• 1 mango, cut into 3/4-inch dice 
• 1/4 cup chopped fresh cilantro

Prep:
Whisk fish sauce to taste, lime zest, lime juice, oil, brown sugar, vinegar and crushed red pepper in a large bowl until combined. Add cucumber, avocado, mango and cilantro; gently toss to coat. Serve garnished with lime zest, if desired.


Nutrition per serving: 169 calories; 11 g fat ( 1 g sat , 7 g mono ); 0 mg cholesterol; 18 g carbohydrates; 2 g added sugars; 3 g protein; 5 g fiber; 178 mg sodium; 342 mg potassium.

Spring to Summer, Time for New Workout Shoes!

Oftentimes, our workout shoes get worn down by the time school comes to an end. After reading an article in Fitness Magazine, I felt that this article on the Best Running, Walking, Hiking shoes would be beneficial to all of you trying to find a fabulous new pair of sneakers to work out in this summer!

Best Walking Shoe: New Balance 895 


Be ready for any kind of action with these superstar sneakers, which got a standing -- and striding, cycling, shuffling, stomping -- ovation from 132 testers. his bold "superlight" pair is "incredibly flexible, while being supportive and cushiony," testers say. The unique egg-crate-inspired design of the outsole "puts an extra spring in your step." That, combined with a stable-but-not-stiff foam midsole, makes them "well built for both casual and speed walking." ($85, shopnewbalance.com)

Best Neutral Running Shoe: New Balance 890v2

This shoe is great for stable foot strikers who don't need correction from their shoes. A "Cinderella fit," "good arch support," "perfect cushioning" -- testers "absolutely loved everything" about these colorful kicks. The "extremely light," "bouncy" sneakers have a shorter-than-usual drop from heel to forefoot that encourages a "stronger," "faster," "effortless," and more natural stride. ($100, newbalance.com)

Best Mild Stability Shoe: Mizuno Wave Inspire 8

For runners whose feet roll slightly inwards (overpronate) while they run). This "extremely lightweight" shoe offers "great stability and shock absorption," testers say. Its breathable open-mesh upper wraps around your foot for a pleasing "glovelike fit," and its stable-yet-springy midsole provides "wonderful support for an overpronating stride." ($115, mizunousa.com)

Best Minimalist Running Shoe: Merrell Dash Glove

For runners who want the barefoot-inspired experience. This "extremely comfortable," "flexible" shoe weighs just 5.8 ounces but "still provides a lot of support," and its Vibram outsole supplies "great cushioning for running on pavement or rocks," testers say. Thanks to its zero drop from heel to forefoot, you land on the ball of your foot. Testers felt "no slipping or friction" from its "snug fitting" synthetic leather-and-mesh upper. ($110, merrell.com)

Best Cross Training Shoe: Reebok RealFlex Transition 

For people who do workouts with a lot of side-to-side moves. Testers loved wearing this "bouncy," "breathable" shoe for their elliptical, stairclimber, total-body, and CrossFit workouts. The flexible, waffle-patterned outsole "offers a ton of cushioning for jumping exercises" and "facilitates pivoting and moving side to side." Its mesh upper is "extremely comfortable" and "takes a huge load off your gym bag." ($90, reebok.com)

Best Tennis Shoe: Asics Gel-Solution Speed

Testers note that these "superb" sneaks "move very well" with "no slipping." The extra gel cushioning under your forefoot and heel provides plenty of shock absorption, and the lightweight upper, with memory foam in the heel, offers "a lot of ankle support." ($130, asicsamerica.com for stores)

Best Cycling Shoe: Specialized Torch TR 

For those individuals who are into road cycling or spinning classes. This women's-specific clip-in shoe is "great for powering through" your workout and has an arch-supporting midsole that "keeps you properly aligned" as you ride, testers say. Its sturdy, injection-molded and glass-reinforced outsole provides "good energy transfer" and has "generous vents" so there are "no hot spots." ($125, specialized.com)

Spring Sandwiches

As spring passes us by and summer steadily approaches, there are plenty opportunities to be outside and make healthy decisions. From hikes to backyard barbecues, there are countless times where you could bring or pack a healthy and delicious dish along for the ride. Personally, I am a huge fan of picnics and hikes. What better way to enjoy a nice picnic than with a healthy and yummy sandwich?! All of these recipes provided by Eating Well are all under 500 calories, but you would never guess it by their decadent flavors. Enjoy and happy spring!

Grilled Eggplant Panini
yields 4 sandwiches
Ingredients:

• 2 tablespoons reduced-fat mayonnaise
• 2 tablespoons chopped fresh basil
• 2 tablespoons extra-virgin olive oil, divided
• 8 1/2-inch slices eggplant, (about 1 small)
• 1/2 teaspoon garlic salt
• 8 slices whole-grain country bread 
• 8 thin slices fresh mozzarella cheese
• 1/3 cup sliced jarred roasted red peppers
• 4 thin slices red onion

Prep:

1. Preheat grill to medium-high.
2. Combine mayonnaise and basil in a small bowl. Using 1 tablespoon oil, lightly brush both sides of eggplant and sprinkle each slice with garlic salt. With the remaining 1 tablespoon oil, brush one side of each slice of bread.
3. Grill the eggplant for 6 minutes, turn with a spatula, top with cheese, and continue grilling until the cheese is melted and the eggplant is tender, about 4 minutes more. Toast the bread on the grill, 1 to 2 minutes per side.
4. To assemble sandwiches: Spread basil mayonnaise on four slices of bread. Top with the cheesy eggplant, red peppers, onion and the remaining slices of bread. Cut in half and serve warm.

Nutrition per sandwich: 337 calories; 16 g fat ( 6 g sat , 6 g mono ); 22 mg cholesterol; 36 g carbohydrates; 12 g protein; 7 g fiber; 659 mg sodium; 353 mg potassium.

Healthy Chicken Parmesan Sub
yields 4 sandwiches
Ingredients:

• 1/2 cup all-purpose flour
• 1/2 teaspoon kosher salt
• 1/2 teaspoon freshly ground pepper
• 1 pound boneless, skinless chicken breasts (2 large breasts cut into 4 portions or 4 small breasts), (2 large breasts cut into 4 portions or 4 small breasts)
• 4 teaspoons extra-virgin olive oil, divided
• 2 6-ounce bags baby spinach
• 1 cup marinara sauce, preferably low-sodium (see Tip)
• 1/4 cup grated Parmesan cheese
• 1/2 cup shredded part-skim mozzarella
• 4 soft whole-wheat sandwich rolls, toasted

Prep:

1. Position oven rack in top position; preheat broiler.
2. Combine flour, salt and pepper in a shallow dish. Place chicken between 2 large pieces of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan until the chicken is an even 1/4-inch thickness. Dip the chicken in the flour mixture and turn to coat.
3. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add spinach and cook, stirring often, until wilted, 2 to 3 minutes. Transfer to a small bowl.
4. Add 1 teaspoon oil to the pan. Add half the chicken and cook until golden, 1 to 2 minutes per side. Transfer to a large baking sheet. Repeat with the remaining 1 teaspoon oil and chicken; transfer to the baking sheet.
5. Top each piece of chicken with the wilted spinach, marinara sauce and Parmesan. Sprinkle with mozzarella. Broil until the cheese is melted and the chicken is cooked through, about 3 minutes. Serve on rolls.

Nutrition per sandwich: 472 calories; 15 g fat ( 4 g sat , 6 g mono ); 85 mg cholesterol; 48 g carbohydrates; 40 g protein; 5 g fiber; 837 mg sodium; 923 mg potassium.

Turkey and Tomato Panini
yields 4 sandwiches
Ingredients:

• 3 tablespoons reduced-fat mayonnaise
• 2 tablespoons nonfat plain yogurt
• 2 tablespoons shredded Parmesan cheese
• 2 tablespoons chopped fresh basil
• 1 teaspoon lemon juice
• Freshly ground pepper, to taste
• 8 slices whole-wheat bread
• 8 ounces thinly sliced reduced-sodium deli turkey
• 8 tomato slices
• 2 teaspoons canola oil

Prep:

1. Have four 15-ounce cans and a medium skillet (not nonstick) ready by the stove.
2. Combine mayonnaise, yogurt, Parmesan, basil, lemon juice and pepper in a small bowl. Spread about 2 teaspoons of the mixture on each slice of bread. Divide turkey and tomato slices among 4 slices of bread; top with the remaining bread.
3. Heat 1 teaspoon oil in a large nonstick skillet over medium heat. Place 2 panini in the pan. Place the medium skillet on top of the panini, then weight it down with the cans. Cook the panini until golden on one side, about 2 minutes. Reduce the heat to medium-low, flip the panini, replace the top skillet and cans, and cook until the second side is golden, 1 to 3 minutes more. Repeat with another 1 teaspoon oil and the remaining panini.

Nutrition per sandwich: 286 calories; 6 g fat ( 1 g sat , 3 g mono ); 27 mg cholesterol; 36 g carbohydrates; 10 g protein;5 g fiber; 681 mg sodium; 136 mg potassium.

Creamy Avocado and White Bean Wrap
yields 4 wraps
Ingredients:

• 2 tablespoons cider vinegar
• 1 tablespoon canola oil
• 2 teaspoons finely chopped canned chipotle chile in adobo sauce, (see Note)
• 1/4 teaspoon salt
• 2 cups shredded red cabbage
• 1 medium carrot, shredded
• 1/4 cup chopped fresh cilantro
• 1 15-ounce can white beans, rinsed
• 1 ripe avocado
• 1/2 cup shredded sharp Cheddar cheese
• 2 tablespoons minced red onion
• 4 8- to 10-inch whole-wheat wraps, or tortillas

Prep:

1. Whisk vinegar, oil, chipotle chile and salt in a medium bowl. Add cabbage, carrot and cilantro; toss to combine.
2. Mash beans and avocado in another medium bowl with a potato masher or fork. Stir in cheese and onion.
3. To assemble the wraps, spread about 1/2 cup of the bean-avocado mixture onto a wrap (or tortilla) and top with about 2/3 cup of the cabbage-carrot slaw. Roll up. Repeat with remaining ingredients. Cut the wraps in half to serve, if desired.

Nutrition per wrap: 346 calories; 17 g fat ( 4 g sat , 9 g mono ); 15 mg cholesterol; 44 g carbohydrates; 12 g protein; 13 g fiber; 462 mg sodium; 491 mg potassium.

Get Into That Bikini With Confidence!

The weather's getting nicer, and you know what that means...your winter clothes are coming off, and your tanks and bikinis are coming on! And that’s a good thing, because these five moves will summer-tone you in no time. Jayme Boyle, group fitness director for Equinox gyms,designed a plan to firm up everything you’ve been ignoring all winter. Do this routine three times a week with your regular cardio and you’ll see results in a month!!

Toning Move #1: Tank Top Cross Arm Punch
works shoulders, biceps, triceps
Stand with feet shoulder-width apart, hands in fists by shoulders and elbows by sides. Bend knees and twist torso left as you punch with right arm, as shown. Return to center; repeat on opposite side. Continue punching from side to side for 20 counts, then extend arms out at shoulder height in a T, palms down. Hold for 10 counts; return to start. That’s one set; work up to four sets.

Toning Move #2: Short Shorts Twisting Lunge
works butt, hips, thighs, calves
With feet hip-width apart, squat as if you were to sit in a chair and reach arms overhead, palms in. Hold 10 counts. Then step right foot back into a lunge, twist torso left and reach right hand to floor as you raise left arm up, as shown. Bring right foot forward and switch legs (left hand to floor, right arm up). Do 20 lunges; return to start. That’s one set; work up to three sets

Toning Move #3: Miniskirt Leg Kickback
works butt, hips, hamstrings
On all fours, lift left leg, knee bent, toward ceiling until thigh is parallel to the floor, foot flexed, as shown. Pulse left heel a few inches up and down for 20 counts (it’s a small but effective movement). Then straighten left leg out to the side, toes just skimming the ground and hold for 10 counts. Return to start and switch legs. That’s one set; work up to three set

Toning Move #4: Bare Dress Swim-to-Plank
works chest, arms, back, abs
Lie facedown with arms and legs extended. Lift right arm and left leg off the floor as high as you can, as shown, and lower. Switch sides and repeat for 20 counts, alternating sides the whole time. Then get into plank position (it should look like the top of a push-up: hands under shoulders; body in a straight line from head to heels) and hold for 10 counts. That’s one set; do two sets.

Toning Move #5: Bikini Abs Leg Roll
works upper and lower abs
Lie on your back; hug knees toward chest in a ball, shoulder blades off the floor. Pull belly button toward your spine and extend both legs out as arms reach back overhead, keeping head and shoulder blades off the ground, as shown. Bring knees to chest again, quickly reaching out and in 20 times. Hold ball position for 10 counts. That’s one set; do three sets