Summertime means a lot of movement. When the HIIT sessions are sweated out and the pool splashes are made, we need some serious FHIT fuel. And what better way to celebrate the arrival of sweet farmer’s markets fruits and late night BBQ’s than with a few of our favorite healthy summer recipes?
The return of sunny days means many things for our FHIT family – hiking up the tallest mountains, biking around the city, yoga in the park. Anything that involves soaking up Vitamin D and #livingFHIT, you can bet that we’ll be doing it this summer.
But at the end of the day, when the HIIT sessions are sweated out and the pool splashes are made, we need some serious FHIT fuel. And what better way to celebrate the arrival of sweet farmer’s markets fruits and late night BBQ’s than with a few of our favorite healthy summer recipes? Narrowing down a list of drool-worthy dishes from noteworthy fitness junkies was quite the challenge, but we think these recipes will keep you energized all summer long, no matter where your FHIT adventures may bring you.
Breakfast: Copycat Juice Generation Acai Bowl
First up on the list is a contender near and dear to our hearts – smoothie bowls! Juice Generation will always be the perfect go-to FHIT fuel on the run, but what about the mornings you spend at home? Lucky for us, healthy food blogger ChocolateCoveredKatie has a knack for DIY-ing Juice Generation’s best recipes. Not only is this concoction pleasing to the eye, but it’s also filled with antioxidants to get your sunny days off to a kick-butt start.
Recipe (via ChocolateCoveredKatie.com):
1/2 cup milk of choice
1/2 cup canned coconut milk or more milk of choice
1/4 tsp pure vanilla extract
Tiny pinch of salt (to bring out the sweetness)
1 overripe frozen banana OR 3/4 cup Thai coconut meat
1 tbsp acai powder (found at Whole Foods or online)
Sweetener of choice, as desired
To make: Blend all ingredients together until smooth. Pour into a bowl and top with your favorite granola, shredded coconut, and/or fresh berries. **Note: The acai bowls will be much richer if you opt for the canned coconut milk, but lower in fat and calories if you use 1 cup milk of choice (such as almond milk), so choose whichever option best fits your dietary needs. Feel free to double or triple the recipe for multiple servings.
Lunch: Grilled Fish Tacos
If the picture of these delicious bad boys didn’t convince you enough – let us tell you that devouring two of them provides you with nearly 40 grams of protein (and for only 400 calories!). Now, FHIT fans, tell us again what you’re making for lunch today?
Whether you choose to top with organic peach salsa or a spicy hot sauce, culinary superstar Eating Bird Food has prepped this can’t beat recipe for you:
12 oz halibut or other white fish like rockfish, sea bass or tilapia (cut into 2 filets)
½ teaspoon garlic powder
½ teaspoon cumin
¼ tsp cayenne pepper
Pinch of sea salt
½ grilled avocado
Salsa, for topping
Hot sauce, for topping
5 small corn tortillas
Honey Dijon Cabbage Slaw
1 cup red cabbage, thinly sliced
⅓ cup red onion, thinly sliced
¼ - ⅓ cup cilantro, coarsely chopped
Juice from 1 lime
1 teaspoon dijon mustard
½-1 teaspoon honey
¼ teaspoon salt
Ground pepper, to taste
To make: Place fish in a glass pan and squeeze the juice from one lime over the fish. In a small bowl, whisk together garlic powder, cumin, cayenne and sea salt. Sprinkle over fish and gently rub the seasoning in. Allow the fish to marinate for 10 minutes or so.
Meanwhile, in a large bowl combine cabbage, onion, cilantro, juice from the lime, mustard, honey, salt and pepper. Toss to combine. Set aside. Heat grill to medium-high and lightly oil grill-grate. Arrange tortillas in a stack and wrap with aluminum foil. Grill fish until cooked through, 3 to 4 minutes per side. Place tortillas on cooler part of grill (we used the top rack) until warm, 5 to 8 minutes, turning halfway.
For grilled avocado: Cut avocado in half and remove seed. Drizzle with fresh lime juice and brush lightly with olive oil. Gently place cut-side down and grill over hot coals for 2 to 3 minutes. Season with salt, to taste. Break fish into large pieces. Taste slaw and season to your liking by adding more mustard, honey, salt and pepper if needed. Divide fish among tortillas and top with slaw, grilled avocado slices and your favorite salsa and hot sauce. Serve each taco with a lime wedge for squeezing over the taco before digging in. Enjoy!
Dinner: Orange Apricot Carrot Couscous and Tropical Teriyaki Chicken
Breaking the grill out for the summer is always a sweet liberation from the confines of kitchen ovens and jars of marinara sauce – and this recipe is about to make it even sweeter (literally). With a spin on Caribbean cuisine, blogger and fitness extraordinaire Lee Harsh from FitFoodieFinds gives you the deets below for making this tangy protein-packed dish. And for the side? A game-changing fruity (and savory!) couscous by CookieandKatie.
Recipe for chicken + grilled pineapple:
2 packages of Gold n' Plump Boneless Skinless Chicken Breast Portions
1/2 cup teriyaki sauce/marinade
2 tablespoons light brown sugar
1 tablespoon garlic, minced
2 tablespoons EVOO
2 Tablespoons pineapple juice
1/2 lime, juiced
1 pineapple, cored and sliced
To make: Begin by prepping marinade. Mix together teriyaki sauce, brown sugar, garlic, EVOO, pineapple juice, and lime juice. Then, place chicken portions in a large tupperware or glass bowl and pour marinade on top. Pierce chicken breasts with a fork a few times so that the marinade really soaks in. Place in refrigerator, covered, for 4-5 hours. Once the chicken breasts are marinaded, preheat grill to about 375F. Spray grill with nonstick cooking spray, and place chicken breasts on top.
Let cook for 5-7 minutes on each side, watching closely.
To grill pineapple, place on preheated grill (375F) and cook for about 2-3 minutes on each side.
Recipe for couscous:
1 cup whole-wheat couscous
½ cup water
1 cup orange juice (preferably freshly squeezed)=
¼ cup extra-virgin olive oil
5 teaspoons ume plum vinegar
10 dried apricots, thinly sliced (about ⅓ cup)
2 tablespoons dried currants or raisins
2 teaspoons grated fresh ginger
¼ medium-sized red onion, finely sliced or diced (about ½ cup)
1 medium carrot
¼ cup pine nuts
To make: Pour couscous into a medium-sized bowl and set aside. In a small pot, combine water, orange juice, olive oil, 4 teaspoons vinegar and a pinch of sea salt. Bring the mixture to a boil and add the dried fruit and ginger. Let simmer for about 1 minute.
After a quick stir, pour the liquid mixture over the dry couscous. Stir just to eliminate any pockets of dry couscous. Use a vegetable peeler to peel the carrot into ribbons over the couscous, then cover the concoction with a plate or tea towel to trap the heat.
The couscous will cook by itself in about 15 to 20 minutes. In the meantime, rinse the sliced onion under running water and then toss it with 1 teaspoon vinegar in a small bowl to mellow the flavor. In a small pan over medium heat, toast the pine nuts until lightly golden and fragrant, tossing frequently to prevent burning. When the couscous is cooked, fluff it with a fork, then mix in the onion and pine nuts. Serve warm or chilled.
Dessert: Cake Batter Yogurt
Living fit over the summer is tough when all we want is a cool, creamy scoop of ice cream (blame it on the sweet tooth). Fortunately, frozen yogurt saves the day on this one. The Greek yogurt in this recipe has all the probiotics (and protein) we FHIT fans need, and topped with a few sprinkles and cake batter mix, it’s an amazing guilt-free treat. You can thank runner and blogger KneadtoCook for this one.
1 cup of vanilla Chobani yogurt
1/2 cup of vanilla almond milk
1/2 scoop of vanilla protein powder
6 tablespoons of Funfetti cake batter mix (dry)
Sprinkles (optional topping)
To make: In your blender or Vitamix, add all of the ingredients and blend until creamy. Place in individual bowls and refrigerate for 1 hour or freeze for a nice frozen treat. Top with sprinkles and enjoy!