It’s summertime! The time of year where hot dogs, hamburgers, potato salad, and ribs rule the barbecue set. Yet, what do you do if you are watching your figure a bit so that you look fabulous in your tiny teeny itty bitty yellow polka dot bikini? Indulge a little, but leave room for some summer healthy recipes that won’t’ derail your entire plan of wearing that swimsuit all summer long. Here are a few great recipes that are easy to execute because who wants to be trapped cooking in the kitchen when there is all that nice weather to enjoy?

Snacks and Apps

WHIPPED BROCCOLI DIP

serves 8   PREP 15 min   STEAM 10 min

 

1 broccoli head, cut into florets

2 tsp extra-virgin olive oil

1 onion, chopped

2 garlic cloves, finely chopped

Juice of ½ lemon

2 Tbs grated Parmesan

2 Tbs whipped cream cheese

¼ tsp salt

1. Put the broccoli in a steamer basket and place in a saucepan over 1 inch of boiling water. Cover the pan tightly and steam until the broccoli is very tender, 6-8 minutes. Cook the broccoli under cold running water and set aside.

2. Meanwhile, in a small nonstick skillet, heat the oil over medium heat. Add the onion and cook until tender, about 5 minutes. Add the garlic and cook about 30 seconds longer.

3. Combine the broccoli, onion mixture, lemon juice, and Parmesan, cream cheese, and salt in a food processor and pulse until smooth, adding a few tablespoons of water if the mixture is too thick.

Per serving  (about ¼ cup) 50 calories, 3 grams fat, 119 mg sodium, 5 grams carb, 2 grams Fiber, 3 grams Protein, 52 mg Calcium.

*** This is great to serve with whole wheat crackers or vegetables like carrots, celery or cucumber sticks. You can also use it on sandwiches as a healthy alternative to mayonnaise

SPINACH SNACK BITES

serves 24 PREP 10 minutes BAKE 45 minutes

 

2 (10oz) packages frozen spinach, thawed and squeezed dry

8 oz feta cheese, crumbled

1 cup shredded reduced-fat cheddar cheese

4 large eggs

2 large egg whites

1. Preheat the oven to 350 F. Spray a 9×13 inch baking dish with nonstick spray.

2. Stir the spinach, feta, cheddar, eggs, and eggs whites together in a large bowl. Pour into the baking dish. Bake until the mixture is set and the top is golden brown, about 45 minutes. Cool slightly, then cut into 24 squares. Serve warm or cold.

Per serving (1 square) 59 calories, 4 grams fat, 178 mg sodium, 2 grams carb, 1 gram fiber, 5 grams protein, 110 mg Calcium.

CHEESY MINI MUFFINS

serves 24 PREP 15 minutes BAKE 20 minutes

 

1 cup all-purpose flour

¼ cup whole-wheat flour

¼ cup oat bran

1 tsp baking powder

1 tsp italian seasoning

½ tsp salt

1 large egg

1 cup shredded reduced fat cheddar cheese

¾ cup milk (lowfat or skim is fine)

2 tbs canola oil

1 large carrot shredded

1. Preheat the oven to 350 F. Spray the cups of a 24 cup mini muffin pan with nonstick spray.

2. Stir the all-purpose flour, whole wheat flour, oat bran, baking powder, italian seasoning, and salt together in a large bowl. Whisk the egg, cheese, milk, oil and carrot together in another bowl. Pour the cheese mixture over the flour mixture and use a rubber spatula to fold them together.

3. Scoop about 1 tbs of batter into each muffin cup. Bake until a toothpick inserted in the center of a muffin comes out clean, 18-20 minutes. Cool in the pan or on a rack 5 minutes, remove the muffins from the pan and cool completely on the rack.

Per serving (1 mini muffin) 60 calories, 3 grams fat, 112 mg sodium, 6 grams carbs, 1 gram fiber, 3 grams protein, 51 mg calcium.

***These are a great healthy snack to take on the go, to the park, or when you are running errands and need something quick to nibble on.

 

GRANOLA BARS

serves 32 PREP 10 minutes BAKE 20 minutes

1 cup quick-cooking oats

½ cup sunflower seeds

½ cup toasted wheat germ

½ cup dried apricots

½ cup pecan halves

½ cup raisins

½ cup dried cranberries

½ cup instant nonfat dry milk

¼ cup whole-wheat pastry flour

1 tsp cinnamon

½ cup maple syrup

2 large eggs

1 ripe banana, peeled and cut into chunks

1 tsp vanilla extract

1. Preheat the oven to 350 F. Coat a 9×13-inch baking pan with nonstick spray.

2. Combine the oats, sunflower seeds, wheat germ, apricots, pecans, raisins, cranberries, dry milk, flour, and cinnamon in a food processor. Pulse until the mixture is finely chopped. Add the syrup, eggs, banana and vanilla and pulse until well combined.

3. Transfer the mixture to the pan, spray your fingertips with nonstick spray, and press down to level the surface. Bake until the mixture is golden brown and firm to the touch, about 20 minutes.

4. Cool in the pan and cut into 32 bars.

Per serving (1 bar) 83 calories, 3 grams fat, 11 mg sodium, 12 grams carbs, 2 grams fiber, 3 grams protein, 27 mg calcium.

*** These homemade granola bars are much healthier and less processed than the ones that are on the shelves in the grocery store. For an extra special treat, I sometimes add chocolate chips to the mix. You have to have an extra special treat sometimes!

 

PINEAPPLE CRUSH SMOOTHIES

serves 3 PREP 5 minutes

 

1 ripe banana, peeled and cut into chunks

1( 8 oz) can crushed pineapple in juice

½ cup plain greek nonfat yogurt

½ cup orange juice

1 tbs honey

5 ice cubes

1. Place the banana on a plate and put it in the freezer until hard, about 1 hour.

2. Combine the frozen banana, and the rest of the ingredients into a blender and blend on high for 30 seconds.

Per serving ( 1 cup) 148 calories, 1 gram fat, 30 mg sodium, 35 grams carb, 2 grams fiber, 3 grams protein, 90 mg calcium.

*** Feel free to add blueberries, mango or strawberries to the smoothies. You can experiment with the recipe a bit according the the kinds of fruit you like the best.