Healthy + Fresh Recipes to Jumpstart Your Summer

Cabbage Rolls Casserole | Healthy Fresh Recipes for the Summer

This summer I want to celebrate healthy and fresh ingredients that can brighten up our kitchens. One of my favorite things about summer is fresh flowers and being outside in the sun. The bright colors and beautiful smells always put me in a better mood. I wanted to create recipes that continued that feeling in my kitchen and on my table. It’s always been one of my goals to help you cook meals that your whole family will love. Using ingredients that are both good for you and your growing kids. And I can promise that none of these healthy summer recipes will break the bank or your caloric intake! 

Let’s jump right in with 10 healthy and fresh recipes to jumpstart your summer!

Spinach Quiche

Spinach Quiche | Healthy Summer Recipes for the Whole Family

My kids LOVE this recipe and it’s one of my favorites as well. A similar hit recipe that I’ve shared can be found here. This little recipe is a secret weapon in my house… it makes breakfast a breeze! And it can be frozen for a quick and easy snack when I’m too busy for anything else.

Servings: 6
Preparation Time: 15 minutes
Cooking Time: 50 minutes

Ingredients:

  • 1 (9-inch) unbaked pie shell
  • 2½ cups fresh spinach, chopped
  • ½ cup tomato, chopped 
  • 1 small white onion, chopped
  • 4 ounces Swiss cheese, shredded and divided
  • 2 ounces goat cheese, crumbled
  • 4 eggs 
  • ¾ cup milk
  • 2 garlic cloves, minced
  • 1 tablespoon fresh cilantro, chopped
  • Salt and freshly ground black pepper, to taste

Instructions:

  1. Preheat the oven to 400 degrees F. 
  2. At the bottom of a pie dish, arrange the pie shell.
  3. In a large bowl, add the spinach, tomato, onion, 2 ounces of Swiss cheese, and goat cheese and mix well.
  4. In another large bowl, add the eggs, milk, garlic, cilantro, salt, and black pepper and beat until well combined. 
  5. Place the spinach mixture over the pie shell evenly and top with the egg mixture, followed by the remaining Swiss cheese. 
  6. Bake for about 45-50 minutes or until a toothpick inserted in the center comes out clean. 
  7. Remove from the oven and set aside to cool for about 5-10 minutes before slicing. 
  8. Cut into 6 equal-sized wedges and serve warm.

Nutritional Information per Serving:

Calories: 370
Fat: 21.7g
Sat Fat: 9g
Carbohydrates: 30.1g
Fiber: 1.3g
Sugar: 17.5g
Protein: 14.9g

White Beans Salad

White Bean Salad | Healthy and Fresh Recipes for the Entire Family

Often when I share this white bean salad with any of my friends or family, their reaction is WOW! It’s such a hit at summer barbeques as it packs a ton of fresh flavors into a healthy and unique salad.

Servings: 6
Preparation Time: 15 minutes

Ingredients:

  • ¾ cup extra-virgin olive oil
  • 2½ cups fresh parsley leaves, chopped and divided
  • 2 anchovy fillets packed in oil, drained
  • 2 tablespoons capers, drained
  • ¼ cup white wine vinegar
  • Salt and freshly ground black pepper, to taste
  • 3 (15-ounce) cans cannellini beans, rinsed and drained
  • 2 large cucumber, chopped
  • 2 tomatoes, chopped
  • 5 cups lettuce, torn

Instructions:

  1. In a blender, add oil, 1 cup of parsley, anchovies and capers and pulse until coarse puree forms. 
  2. Transfer the puree into a large bowl.
  3. Add vinegar, salt, and black pepper and mix well.
  4. Add the beans, cucumber, and tomato and toss to coat well.
  5. Divide the lettuce onto serving plates and top with beans mixture.
  6. Serve immediately.

Nutritional Information per Serving:

Calories: 414
Fat: 27.3g
Sat Fat: 3.7g
Carbohydrates: 34.8g
Fiber: 9.9g
Sugar: 3.5g
Protein: 11.8g

Asparagus Soup

Asparagus Soup | Healthy and Fresh Recipes for Summer

I’ve always loved asparagus and when I was looking for more unique ways to cook this tasty veggie, I decided to turn it into a soup. Sometimes when you have those cool summer nights and it’s so nice to whip up an easy soup. This creamy soup is sure to be a fan favorite in your house. 

Servings: 4
Preparation Time: 15 minutes
Cooking Time: 50 minutes

Ingredients:

  • 1 tablespoon olive oil
  • 3 scallions, chopped
  • 1½ pounds asparagus, trimmed and chopped
  • 4 cups vegetable broth
  • 2 tablespoons fresh lemon juice
  • Salt and freshly ground black pepper, to taste
  • ¼ cup heavy whipping cream

Instructions:

  1. In a large pan, heat the oil over medium heat and sauté the scallion for about 10-15 minutes.
  2. Add the asparagus and broth and bring to a boil.
  3. Reduce the heat to low and simmer, covered for about 25-30 minutes.
  4. Remove from the heat and let it cool slightly.
  5. Now, transfer the soup into a high-speed blender and pulse until smooth.
  6. Return the soup into a pan over medium heat and simmer for about 4-5 minutes.
  7. Stir in the lemon juice, salt, and black pepper and remove from heat.
  8. Serve hot with the topping of cream.

Nutritional Information per Serving:

Calories: 134
Fat: 7.9g
Sat Fat: 2.7g
Carbohydrates: 8.7g
Fiber: 3.9g
Sugar: 4.3g
Protein: 9g

Glazed Carrots

Glazed Carrots | Healthy and Fresh Recipes for the Entire Family

Glazed carrots are the PERFECT way to curb your sweet tooth during dinner! I’m one of those people who always has a little bit of a sugar craving after dinner, but when I include these glazed carrots with the meal, I’m way more satisfied and less likely to go grabbing for the ice cream after the kids are in bed. 

Servings: 4
Preparation Time: 10 minutes
Cooking Time: 15 minutes

Ingredients:

  • 2 tablespoons unsalted butter
  • 1 (16-ounce) bag fresh baby carrots
  • 2 tablespoons brown sugar
  • 2 tablespoons honey
  • 2 teaspoons fresh thyme leaves
  • 2 teaspoons fresh dill

Instructions:

  1. In a large skillet, melt the butter over medium heat. 
  2. Stir in the carrots, brown sugar, honey and herbs, and Cook, stirring occasionally, cook for about 15 minutes, stirring occasionally.
  3. Remove from the heat and serve immediately.

Nutritional Information per Serving:

Calories: 142
Fat: 6g
Sat Fat: 3.7g
Carbohydrates: 23g
Fiber: 3.6g
Sugar: 18.4g
Protein: 1g

Cabbage Rolls Casserole

Cabbage Rolls Casserole | Healthy Fresh Recipes for the Summer

To be perfectly honest with you… I can’t even begin to describe how tasty cabbage roll casserole is! if you’ve never had it before, then you’re going to be wondering what your life was like before this was introduced to you! I can promise you that!! Try making this healthy summer favorite of mine for dinner tonight!

Servings: 8
Preparation Time: 20 minutes
Cooking Time: 25 minutes

Ingredients:

For Filling:

  • 1½ cups fresh mushrooms, chopped
  • 3 cups zucchini, chopped
  • 1 cup red bell pepper, seeded and chopped
  • 1 cup green bell pepper, seeded and chopped
  • ½ teaspoon dried thyme, crushed
  • ½ teaspoon dried marjoram, crushed
  • ½ teaspoon dried basil, crushed
  • Salt and freshly ground black pepper, to taste
  • ¾ cup vegetable broth
  • ¼ cup Parmesan cheese, shredded 
  • 2 teaspoons fresh lemon juice

For Rolls:

  • 8 cabbage leaves
  • 8-ounce tomato sauce

Instructions:

  1. Preheat the oven to 400 degrees F. Grease a 13×9-inch casserole dish.
  2. For filling: in a large pan, add all ingredients except cheese and lemon juice over medium heat and bring to a boil, stirring occasionally.
  3. Reduce the heat to low and simmer, covered for about 5 minutes.
  4. Remove from the heat and set aside for about 5 minutes.
  5. Then, add the cheese and lemon juice and stir to combine.
  6. Meanwhile, in a large pan of the boiling water, add the cabbage leaves and boil for about 2-4 minutes.
  7. Drain the cabbage leaves well.
  8. Arrange the cabbage leaves onto a smooth surface.
  9. In each leaf, make a V shape cut by cutting the thick vein.
  10. Before filling, overlap cut ends of each leaf.
  11. Divide the filling mixture over each leaf evenly and fold in the sides.
  12. Roll completely to enclose the filling.
  13. Secure the rolls with toothpicks.
  14. In the bottom of a baking dish, place 1/3 cup of tomato sauce evenly.
  15. Arrange the rolls over sauce in a single layer and top with remaining sauce evenly.
  16. Cover the baking dish and bake for about 15 minutes.
  17. Remove from the oven and serve warm.

Nutritional Information per Serving:

Calories: 44
Fat: 1.1g
Sat Fat: 0.5g
Carbohydrates: 6.8g
Fiber: 1.9g
Sugar: 4.2g
Protein: 3.2g

Glazed Salmon

Glazed Salmon | Recipes perfect for Summer

I don’t know if there’s anything better than when my husband makes salmon! It is sooooo good. It’s no wonder why this recipe made it on the list. Salmon with fresh vegetables is the best thing to eat on a warm summer evening! Maybe add a little glass of white wine (you know I can’t resist a little wine with salmon).

Servings: 8
Preparation Time: 10 minutes
Cooking Time: 15 minutes

Ingredients:

  • 1 tablespoon red pepper flakes, crushed
  • 1/8 teaspoon ground cinnamon
  • Freshly ground black pepper, to taste
  • 8 (6-ounce) fresh salmon fillets
  • 2 tablespoons fresh lemon juice 
  • 4 teaspoons extra-virgin olive oil, divided
  • ¼ cup pure maple syrup
  • ¼ cup tamari

Instructions:

  1. In a small bowl, mix all spices and set aside.
  2. In a large bowl, place the salmon fillets, lemon juice, 2 teaspoons of oil and spice mixture, and toss to coat well.  
  3. Cover and refrigerate for at least 2 hours.
  4. In a small pan, mix together maple syrup and tamari over medium heat and cook for about 7-10 minutes, stirring occasionally.
  5. Meanwhile, in a large skillet, heat the remaining oil on high heat.
  6. Place the salmon fillets, flesh side down, and cook for about 4 minutes.
  7. Carefully, flip the side and top with the maple syrup glaze.
  8. Cook for about 4 minutes more.
  9. Transfer the fillets onto serving plates and top with the glaze from the pan.
  10. Serve hot. 

Nutritional Information per Serving:

Calories: 279
Fat: 13g
Sat Fat: 1.9g
Carbohydrates: 7.6g
Fiber: 0.3g
Sugar: 6.2g
Protein: 34.1g

Roasted Chicken Leg Quarters

Roasted Chicken Leg Quarters

Now, this is one of my kids’ favorites! They are obsessed with chicken legs. This roast chicken recipe takes almost no time to prepare but make sure you make a little extra! If your kids are anything like mine… they’ll be wanting second helpings tonight. (This recipe pairs perfectly with the glazed carrots and a small salad!)

Servings: 4
Preparation Time: 15 minutes
Cooking Time: 1 hour 20 minutes

Ingredients:

  • 4 chicken leg quarters
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 1 teaspoon red chili powder
  • Salt and freshly ground black pepper, to taste
  • 4 tablespoons butter, melted

Instructions:

  1. Preheat the oven to 300 degrees F.
  2. In a bowl, mix together the spices, salt, and black pepper.
  3. Rub the chicken leg quarters with spice mixture evenly.
  4. Then, brush the chicken leg quarters with the butter.
  5. In the bottom of a rimmed baking sheet, arrange the chicken leg quarters in a single layer.
  6. With a piece of foil, cover the baking sheet and bake for about 1 hour.
  7. Now, increase the temperature of the oven to 425 degrees F.
  8. Remove the foil and bake for about 10-20 minutes or until the desired crispness of skin.
  9. Remove from the oven and let the chicken rest for about 10 minutes before serving.

Nutritional Information per Serving:

Calories: 589
Fat: 40.6g
Sat Fat: 16.2g
Carbohydrates: 1.4g
Fiber: 0.3g
Sugar: 0.4g
Protein: 48.5g

Roasted Pork Loin

Roasted Pork Loin

Another fan favorite, roasted pork loin. This is another recipe that pairs so well with a salad and a glass of white wine and it cooks in just an hour! That means you can get home, get this pork in the oven, and put your feet up for a minute before the craziness of dinner and bedtime which is always the craziest time of day at my house…

Servings: 6
Preparation Time: 15 minutes
Cooking Time: 1 hour 

Ingredients:

  • 1 tablespoon dried rosemary, crushed
  • 3 garlic cloves, minced
  • Salt and freshly ground black pepper, to taste
  • 2 pounds boneless pork loin roast
  • ¼ cup olive oil
  • ½ cup white wine

Instructions:

  1. Preheat the oven to 350 degrees F. Lightly, grease a roasting pan.
  2. In a small bowl, add rosemary, garlic, salt, and black pepper, and with the back of a spoon, crush the mixture to form a paste.
  3. With a sharp knife, pierce the pork loin at many places. Press the half of the rosemary mixture into the cuts.
  4. Add oil in the bowl with remaining rosemary mixture and stir to combine.
  5. Rub the pork with rosemary mixture generously.
  6. Arrange the pork loin into the prepared roasting pan.
  7. Roast for about 1 hour, flipping and coating with the pan juices occasionally.
  8. Remove the roasting pan from the oven and place onto a serving platter for about 10 minutes before slicing.
  9. With a sharp knife, cut the pork loin into desired sized slices.
  10. Pour sauce over pork and serve.

Nutritional Information per Serving:

Calories: 408
Fat: 23.1g
Sat Fat: 6.6g
Carbohydrates: 1.4g
Fiber: 0.3g
Sugar: 0.2g
Protein: 43.4g

Strawberry & Rhubarb Crumble

Strawberry Rhubarb Crumble | Healthy Desserts for Summer

Now I couldn’t share my favorite fresh and healthy summer recipes without also sharing dessert. You know that I’m a BIG fan of dessert and I can never say no to this crumble… which is exactly why I only make it on special occasions… like Saturday night… haha

Servings: 8
Preparation Time: 20 minutes
Cooking Time: 35 minutes

Ingredients:

For Crumb:

  • 1 cup rhubarb, chopped finely
  • 1 cup fresh strawberries, hulled and chopped finely
  • 1 tablespoon fresh lemon juice
  • 1 teaspoon stevia & Erythritol blend
  • ½ teaspoon xanthan gum

For Topping:

  • 1 cup walnuts, chopped finely
  • ¼ cup flaxseed meal
  • ½ cup coconut flour
  • ¼ cup plus 1 teaspoon stevia & Erythritol blend
  • ¼ teaspoon of sea salt
  • 6 tablespoons unsalted butter, melted

Instructions:

  1. Preheat the oven to 350 degrees F. Grease a 9-inch pie dish.
  2. For filling: In a bowl, add all ingredients and toss to combine well.
  3. For the topping: In another bowl, add walnuts, flour, flaxseed meal, ¼ cup of stevia blend and salt and mix until well combined.
  4. Add butter and mix until a crumbly mixture is formed.
  5. Transfer about ½ cup of the crumb mixture in a small bowl and stir in the remaining stevia blend. 
  6. Now, place the crumb mixture into the prepared pie dish, and with the back of the spoon, press to smooth in the bottom evenly.
  7. Place the filling mixture over the crust evenly and top with the remaining crumb mixture.
  8. With a piece of foil, cover the baking dish and bake for about 20 minutes.
  9. Remove the piece of foil and bake for about 10-15 minutes more. 
  10. Remove from the oven and set aside to cool slightly.
  11. Serve warm.

Nutritional Information per Serving:

Calories: 233
Fat: 19.8g
Sat Fat: 6.7g
Carbohydrates: 10g
Fiber: 6g
Sugar: 1.3g
Protein: 5.8g

Lemon Soufflé

Lemon Souflee | The Perfect Healthy Summer Dessert

This is another one of my favorite summer desserts! This tasty treat can be whipped up in under an hour! It’s the perfect treat for you and the hubby after you’ve got the kids in bed on Friday night. 

Servings: 4
Preparation Time: 15 minutes
Cooking Time: 20 minutes

Ingredients:

  • 2 large eggs (whites and yolks separated)
  • ¼ cup Erythritol, divided
  • 1 cup ricotta cheese 
  • 2 teaspoons lemon zest, grated
  • A tablespoon fresh lemon juice
  • 1 teaspoon poppy seeds
  • 1 teaspoon vanilla extract

Instructions:

  1. Preheat the oven to 375 degrees F. Grease 4 ramekins.
  2. In a clean glass bowl, add egg whites and beat until foamy.
  3. Add 2 tablespoons of Erythritol and beat until stiff peaks form.
  4. In another bowl, add ricotta cheese, egg yolks, and remaining Erythritol and beat until well combined.
  5. Now, place the lemon juice and lemon zest and mix well. 
  6. Add the poppy seeds and vanilla extract and mix until well combined.
  7. Add the whipped egg whites into the ricotta mixture and gently, stir to combine.
  8. Place the mixture into prepared ramekins evenly. 
  9. Bake for about 20 minutes. 
  10. Remove from the oven and serve immediately.

Nutritional Information per Serving:

Calories: 130
Fat: 7.7g
Sat Fat: 3.9g
Carbohydrates: 4g
Fiber: 0.2g
Sugar: 0.8g
Protein: 10.4g

Well, there you have it! 10 fresh and healthy recipes that are going to jumpstart your summer! Keep your kitchen as bright and beautiful as the summer blooms outside. But let’s not leave it there. I love getting social with you! This week I want to challenge you to make one of these recipes and when you do, tag me on Instagram (@nathaliamelofit) so I can see the finished result. 

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