Healthy Summer Recipes

By Lindsey Reynolds, PA-C

Summer’s here — let’s eat! In the heat (especially in Southern Nevada), cooking can be a nuisance. Here are a few easy-to-make, healthy recipes that are full of nutrient-rich foods.

Dijon Steamed Brussel Sprouts (recipe takes about 1 hour)

Wash 4-6 cups of Brussel sprouts and cut each sprout in half.
Place in baking pan and add 1 cup water.
Heat oven to 400° F and bake for 20-30 minutes. Stir/flip over and cook for another 20-30 minutes or until slightly soft.
In a bowl mix ½ cup of coarse Dijon mustard with 2 tablespoons of garlic granules and 2 tablespoons of paprika. Add sprinkle of salt and pepper. Add ¼ cup of water and mix all ingredients together.

When Brussel sprouts are done, “paint” Dijon sauce onto top of Brussel sprouts and serve!

Mango salsa +/- salad (recipe takes about 30 minutes)

Dice up 4 large tomatoes and place in a large bowl
Dice up 1 cup of mango pieces (recommend using frozen mango chunks-thawed) and place in bowl
Dice up ½ red onion and place in bowl
Add sprinkle of fresh diced cilantro
Add juice of ½ lime

Mix all contents together and eat as a salsa! Or drizzle salsa over a bed of greens/salad, add avocado and use balsamic vinegar (no oil) as a dressing!

Spaghetti substitute (recipe takes about 30-40 minutes)

2-3 zucchini – either cut in slices or made into “noodles” with spiral noodle maker
Cook zucchini in a pan on stove (low-medium heat) with 1 cup vegetable broth until slightly soft
Drain any remaining broth and put zucchini back in pan
Add 1 can of tomato sauce/marinara sauce/spaghetti sauce (add mushrooms, olives or other veggies to your taste/liking)

Simmer and stir until sauce is warm. Serve and top with fresh parmesan cheese.


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