Strawberry Basil Salad

Prep Time: 10 minutes    Total Time: 10 minutes

Nutrition Facts (per serving):

• Calories: 100
• Fat: 4g
• Carbohydrates: 15g
• Protein: 3g

Ingredients:

• 2 cups of fresh strawberries, sliced
• 1/4 cup of fresh basil leaves, chiffonade
• 1/4 cup of crumbled feta cheese
• 2 tablespoons of balsamic glaze

Directions:

1. Combine Ingredients:
Toss together sliced strawberries, basil chiffonade and crumbled feta cheese.

2. Drizzle Glaze:
Before serving, drizzle the salad with balsamic glaze and toss gently to combine.

Tip: For extra crunch, add candied pecans or sliced almonds to the salad.

Mediterranean Orzo Salad

Prep Time: 10 minutes    Total Time: 20 minutes

Nutrition Facts (per serving):

• Calories: 200
• Fat: 8g
• Carbohydrates: 25g
• Protein: 6g

Ingredients:

• 1 cup of orzo pasta, cooked
• 1/2 cup of cherry tomatoes, halved
• 1/2 cup of diced cucumber
• 1/4 cup of sliced black olives
• 1/4 cup of crumbled feta cheese
• 2 tablespoons of chopped fresh parsley
• 2 tablespoons of lemon juice
• 2 tablespoons of olive oil

Directions:

1. Prepare Salad:
Combine cooked orzo, halved cherry tomatoes, diced cucumber, sliced black olives, crumbled feta cheese and chopped parsley.

2. Dress Salad:
Drizzle the salad with lemon juice and olive oil. Toss to combine.

3. Season:
Season with salt and pepper to taste and serve chilled or at room temperature.

Tip: For added protein, mix in grilled shrimp or chicken.

BBQ Pulled Jackfruit Sandwiches

Prep Time: 10 minutes    Total Time: 20 minutes

Nutrition Facts (per serving):

• Calories: 300
• Fat: 2g
• Carbohydrates: 65g
• Protein: 5g

Ingredients:

• 2 cans of young green jackfruit in water, drained and shredded
• 1 cup of BBQ sauce
• 1/4 cup of vegetable broth
• 1 tablespoon of apple cider vinegar
• 1 teaspoon of smoked paprika
• 1/2 teaspoon of garlic powder
• 1/2 teaspoon of onion powder
• 4 whole wheat sandwich buns

Directions:

1. Cook Jackfruit:
In a large skillet, combine shredded jackfruit, BBQ sauce, vegetable broth, apple cider vinegar, smoked paprika, garlic powder and onion powder. Cook over medium heat for 10-15 minutes, stirring occasionally, until the jackfruit is heated and tender.

2. Toast Buns:
If desired, lightly toast the sandwich buns.

3. Assemble Sandwiches:
Spoon the BBQ jackfruit onto the bottom halves of the buns, then top with the other halves. Serve immediately.

Tip: Add coleslaw or pickles to the sandwich for a tangy contrast.

Summer Fruit Salad with Honey Lime Dressing

Prep Time: 15 minutes    Total Time: 15 minutes

Nutrition Facts (per serving):

• Calories: 120
• Fat: 0g
• Carbohydrates: 30g
• Protein: 1g

Ingredients:

• 2 cups of watermelon, cubed
• 2 cups of pineapple, cubed
• 1 cup of blueberries
• 1 cup of strawberries, sliced
• Juice of 2 limes
• 2 tablespoons of honey
• Fresh mint leaves, for garnish

Directions:

1. Prepare Fruit:
In a large bowl, mix cubed watermelon, pineapple, blueberries and sliced strawberries.

2. Make Dressing:
In a small bowl, whisk lime juice and honey until well combined.

3. Toss Salad:
Drizzle the honey lime dressing over the fruit and toss gently to coat.

4. Serve:
Garnish with fresh mint leaves and serve chilled.

Tip: Add a sprinkle of chia seeds or shredded coconut for extra texture.

Chicken Kabobs

Prep Time: 15 minutes          Total Time: 25 minutes

Nutrition Facts (per serving):

• Calories: 250
• Fat: 4g
• Carbohydrates: 25g
• Protein: 30g

Ingredients:

• 2 boneless, skinless chicken breasts, cut into chunks
• 1 bell pepper, cut into chunks
• 1 red onion, cut into chunks
• 1 cup of pineapple chunks
• 1/4 cup of BBQ sauce
• 2 tablespoons of soy sauce
• 1 tablespoon of honey
• Wooden skewers, soaked in water

Directions:

1. Prepare Marinade:
Mix BBQ sauce, soy sauce and honey until well combined.

2. Assemble Skewers:
Thread chicken chunks, bell pepper, red onion and pineapple onto soaked wooden skewers, alternating ingredients for variety.

3. Brush with Marinade:
Generously brush the assembled kabobs with the prepared BBQ marinade.

4. Grill:
Preheat your grill to medium heat. Grill kabobs for 10-15 minutes, turning occasionally until the chicken is fully cooked and the vegetables are tender.

5. Serve:
Remove from the grill and serve hot.

Tip:
Soaking the wooden skewers in water helps prevent them from burning on the grill.

Yogurt Fruit Dip

Prep Time: 5 minutes          Total Time: 5 minutes

Nutrition Facts (per serving):

• Calories: 60
• Fat: 0g
• Carbohydrates: 15g
• Protein: 4g

Ingredients:

• 1 cup of plain yogurt
• 2 tablespoons of honey
• 1 teaspoon of vanilla extract
• Assorted fresh fruit, for dipping (such as strawberries, apple slices, pineapple chunks and grapes)

Directions:

1. Mix Ingredients:
Whisk plain yogurt, honey and vanilla extract until smooth.

2. Serve:
Transfer the yogurt mixture to a serving bowl. Serve alongside an assortment of fresh fruits for dipping.

Tip:
For a thicker dip, use Greek yogurt. You can also add a dash of cinnamon for extra flavor

Tex-Mex Taco Salad

Prep Time: 15 minutes    Total Time: 15 minutes

Nutrition Facts (per serving):

• Calories: 300
• Fat: 5g
• Carbohydrates: 50g
• Protein: 10g

Ingredients:

• 2 cups of cooked quinoa or brown rice
• 1 cup of black beans, drained and rinsed
• 1 cup of corn kernels
• 1 cup of cherry tomatoes, halved
• 1/2 cup of diced avocado
• 1/4 cup of chopped cilantro
• Juice of 1 lime
• 1 tablespoon of taco seasoning
• Tortilla chips, for serving

Directions:

1. Combine Ingredients:
Mix cooked quinoa or brown rice, black beans, corn, cherry tomatoes, diced avocado and chopped cilantro.

2. Add Seasoning:
Squeeze fresh lime juice over the salad and sprinkle taco seasoning evenly.

3. Toss Salad:
Toss everything until well combined.

4. Serve:
Serve the salad with tortilla chips on the side for scooping.

Tip:
For extra crunch, add some chopped romaine lettuce or shredded cabbage.

Smoked Salmon and Cream Cheese Bagels

Prep Time: 10 minutes          Total Time: 10 minutes

Nutrition Facts (per serving):

• Calories: 350
• Fat: 10g
• Carbohydrates: 45g
• Protein: 20g

Ingredients:

• 4 whole wheat bagels, sliced and toasted
• 8 ounces of smoked salmon
• 1/2 cup of cream cheese
• 1/4 cup of capers
• 1/4 cup of thinly sliced red onion
• Fresh dill, for garnish

Directions:

1. Spread Cream Cheese:
Generously spread cream cheese on each toasted bagel half.

2. Add Toppings:
Top each bagel with slices of smoked salmon, thinly sliced red onions and capers.

3. Garnish and Serve:
Garnish with fresh dill and serve immediately.

Tip:
For a tangy touch, add a squeeze of fresh lemon juice on top of the salmon.

BBQ Beef Lettuce Wraps

Prep Time: 15 minutes          Total Time: 45 minutes (including marinating time)

Nutrition Facts (per serving):

• Calories: 300
• Fat: 12g
• Carbohydrates: 15g
• Protein: 30g

Ingredients:

• 1 pound of beef sirloin, thinly sliced
• 1/4 cup of soy sauce
• 2 tablespoons of brown sugar
• 2 cloves of garlic, minced
• 1 teaspoon of grated ginger
• 1 tablespoon of sesame oil
• Butter lettuce leaves, for wrapping
• Cooked rice, for serving
• Sliced green onions and sesame seeds, for garnish

Directions:

1. Prepare Marinade:
Mix soy sauce, brown sugar, minced garlic, grated ginger and sesame oil.

2. Marinate Beef:
Add thinly sliced beef to the marinade and let it marinate for at least 30 minutes.

3. Cook Beef:
Heat a skillet over medium-high heat and cook the marinated beef until it is browned and cooked.

4. Assemble Wraps:
Serve the cooked beef in butter lettuce leaves, adding a spoonful of cooked rice to each.

5. Garnish and Serve:
Garnish with sliced green onions and sesame seeds.

Tip:
You can add chili sauce for extra heat or lettuce leaves as a low-carb alternative to tortillas.

Street Corn Dip

Prep Time: 10 minutes          Total Time: 10 minutes

Nutrition Facts (per serving):

• Calories: 200
• Fat: 10g
• Carbohydrates: 25g
• Protein: 5g

Ingredients:

• 2 cups of frozen corn kernels, thawed
• 1/4 cup of mayonnaise
• 1/4 cup of sour cream
• 1/4 cup of crumbled cotija cheese
• 1/4 cup of chopped fresh cilantro
• 1 clove of garlic, minced
• Juice of 1 lime
• 1 teaspoon of chili powder
• Tortilla chips, for serving

Directions:

1. Combine Ingredients:
Mix thawed corn kernels, mayonnaise, sour cream, crumbled cotija cheese, cilantro, minced garlic, lime juice and chili powder.

2. Serve:
Transfer the mixture to a serving bowl and serve with tortilla chips for dipping.

Tip:
For a smoky flavor, try grilling the corn before adding it to the dip

Antipasto Platter

Prep Time: 15 minutes          Total Time: 15 minutes

Nutrition Facts (per serving):

• Calories: Varies based on selection
• Fat: Varies based on selection
• Carbohydrates: Varies based on selection
• Protein: Varies based on selection

Ingredients:

• Assorted Italian meats (such as salami, prosciutto and coppa)
• Assorted cheeses (such as mozzarella, provolone and Parmesan)
• Marinated olives
• Roasted red peppers
• Artichoke hearts
• Cherry tomatoes
• Breadsticks or crostini
• Balsamic glaze, for drizzling

Directions:

1. Arrange Ingredients:
On a large serving platter, arrange Italian meats, cheeses, marinated olives, roasted red peppers, artichoke hearts and cherry tomatoes.

2. Add Breadsticks:
Place breadsticks or crostini around the edges of the platter.

3. Drizzle with Balsamic Glaze:
Lightly drizzle balsamic glaze over the platter for extra flavor.

Tip:
For an elevated presentation, use a wooden or marble board and add small bowls of pesto or tapenade for dipping.

Peanut Chicken Lettuce Wraps

Prep Time: 15 minutes          Total Time: 25 minutes (including cooking chicken)

Nutrition Facts (per serving):

• Calories: 250
• Fat: 10g
• Carbohydrates: 15g
• Protein: 25g

Ingredients:

• 1 pound of boneless, skinless chicken breasts, cooked and shredded
• 1/4 cup of peanut butter
• 2 tablespoons of soy sauce
• 1 tablespoon of honey
• 1 teaspoon of grated ginger
• 1 clove of garlic, minced
• Butter lettuce leaves, for wrapping
• Shredded carrots, chopped peanuts and sliced green onions, for garnish

Directions:

1. Make Peanut Sauce:
Whisk peanut butter, soy sauce, honey, grated ginger and minced garlic in a bowl.

2. Toss Chicken:
Add the cooked and shredded chicken to the peanut sauce and toss until well coated.

3. Assemble Wraps:
Spoon the chicken mixture into butter lettuce leaves.

4. Garnish and Serve:
Garnish with shredded carrots, chopped peanuts and sliced green onions before serving.

Tip:
For a spicier wrap, add a drizzle of sriracha to the peanut sauce.

Veggie Pinwheels

Prep Time: 10 minutes          Total Time: 10 minutes

Nutrition Facts (per serving):

• Calories: 150
• Fat: 5g
• Carbohydrates: 20g
• Protein: 5g

Ingredients:

• 4 large flour tortillas
• 1/2 cup of hummus
• 1/2 cup of shredded carrots
• 1/2 cup of sliced cucumbers
• 1/2 cup of baby spinach leaves
• 1/4 cup of sliced red bell pepper

Directions:

1. Spread Hummus:
Spread a thin layer of hummus evenly over each tortilla.

2. Add Veggies:
Layer shredded carrots, sliced cucumbers, baby spinach leaves and sliced red bell pepper over the hummus.

3. Roll and Slice:
Roll up each tortilla tightly and slice into pinwheels.

4. Serve:
Serve the pinwheels on a platter, securing them with toothpicks if needed.

Tip:
For added flavor, sprinkle some feta cheese or fresh herbs inside the pinwheels before rolling.

Lemon Garlic Shrimp Skewers

Prep Time: 15 minutes          Total Time: 25 minutes (including marinating time)

Nutrition Facts (per serving):

• Calories: 200
• Fat: 10g
• Carbohydrates: 2g
• Protein: 25g

Ingredients:

• 1 pound of large shrimp, peeled and deveined
• 2 cloves of garlic, minced
• Zest and juice of 1 lemon
• 2 tablespoons of olive oil
• 1 tablespoon of chopped fresh parsley
• Salt and pepper, to taste
• Wooden skewers, soaked in water

Directions:

1. Marinate Shrimp:
Toss shrimp with minced garlic, lemon zest, lemon juice, olive oil, parsley, salt and pepper.

2. Skewer Shrimp:
Thread the marinated shrimp onto soaked wooden skewers.

3. Grill:
Grill the shrimp over medium-high heat for 2-3 minutes per side until pink and fully cooked.

4. Serve:
Serve hot as an appetizer or main dish.

Tip:
Pair these skewers with grilled vegetables or rice for a complete meal.

Couscous Salad

Prep Time: 10 minutes          Total Time: 20 minutes

Nutrition Facts (per serving):

• Calories: 250
• Fat: 10g
• Carbohydrates: 35g
• Protein: 8g

Ingredients:

• 1 cup of couscous, cooked
• 1/2 cup of chickpeas, drained and rinsed
• 1/4 cup of chopped dried apricots
• 1/4 cup of sliced almonds, toasted
• 2 tablespoons of chopped fresh mint
• 2 tablespoons of chopped fresh parsley
• Zest and juice of 1 lemon
• 2 tablespoons of olive oil
• Salt and pepper, to taste

Directions:

1. Mix Salad:
Combine cooked couscous, chickpeas, chopped dried apricots, toasted almonds, fresh mint and parsley.

2. Add Dressing:
Zest and juice a lemon, then whisk with olive oil, salt and pepper. Pour the dressing over the salad.

3. Toss and Serve:
Toss the salad until all ingredients are evenly distributed. Serve chilled or at room temperature.

Tip:
For a burst of sweetness, try adding some pomegranate seeds or a drizzle of honey.

Caprese Pasta Salad

Prep Time: 10 minutes          Total Time: 20 minutes

Nutrition Facts (per serving):

• Calories: 300
• Fat: 15g
• Carbohydrates: 30g
• Protein: 10g

Ingredients:

• 2 cups of cooked bowtie pasta
• 1 cup of cherry tomatoes, halved
• 1 cup of fresh mozzarella balls (bocconcini), halved
• 1/4 cup of chopped fresh basil
• 2 tablespoons of balsamic glaze
• 2 tablespoons of olive oil
• Salt and pepper, to taste

Directions:

1. Combine Ingredients:
Mix cooked bowtie pasta, cherry tomatoes, mozzarella balls and fresh basil.

2. Add Dressing:
Drizzle balsamic glaze and olive oil over the pasta salad and season with salt and pepper.

3. Toss and Serve:
Toss until well combined and serve chilled.

Tip:
Add a sprinkle of pine nuts for a crunchy texture.

Grilled Vegetable Quinoa Salad

Prep Time: 15 minutes          Total Time: 25 minutes

Nutrition Facts (per serving):

• Calories: 250
• Fat: 10g
• Carbohydrates: 35g
• Protein: 8g

Ingredients:

• 1 cup of quinoa, cooked
• 1 zucchini, sliced lengthwise
• 1 yellow squash, sliced lengthwise
• 1 red bell pepper, quartered
• 1 red onion, sliced into rounds
• 1 cup of cherry tomatoes
• 2 tablespoons of olive oil
• 2 tablespoons of balsamic vinegar
• 1 tablespoon of chopped fresh basil
• Salt and pepper, to taste

Directions:

1. Grill Vegetables:
Preheat the grill to medium-high. Toss zucchini, yellow squash, bell pepper, onion, cherry tomatoes with olive oil, balsamic vinegar, salt and pepper.

2. Chop Vegetables:
Grill the vegetables until tender, then chop them into bite-sized pieces.

3. Combine with Quinoa:
Mix grilled vegetables with cooked quinoa.

4. Toss and Serve:
Toss the salad with fresh basil and serve chilled or at room temperature.

Tip:
Add a sprinkle of feta or goat cheese for extra creaminess.