Our Beautiful BC Summer weather is officially here! Summer time is traditionally a highlight for us all to enjoy the beautiful BC weather, friends and family gather, backyard BBQs, and loads of outdoor activities.
Registered Dietitians across BC are here to refresh up your Summer with mouth-watering recipes that will delight your taste buds. We’ve curated a list of 9 amazing, dietitian-approved summer recipes to inspire and lighten up your menu. These recipes require minimal cooking so you can spend less time in the kitchen and more fun in the sun! The curated recipes feature fresh local produce that you can easily get at your local farmer’s market – we want to support our local community in whatever ways we can!
1. Atomic Green Smoothie by Jenn Messina, RD
Jenn, a Registered Dietitian based in North Vancouver, has built a reputation for her flexible and non-judgmental practice approach. Jenn aims to educate, encourage and support your goals, whether your goal is to increase your energy, manage/prevent chronic diseases and/or build a successful plan together.
"This smoothie was developed to increase the greens my kids eat. We called it an atomic green mango shake and it’s a massive hit. Chia seeds give it a creamy texture and add healthy fats and protein."
Ingredients:
- 1 cup of frozen mango
- 1 cup spinach
- ¾ cup of soy milk
- 1 tbsp Chia seeds
- 1 small ripe banana
Directions:
Blend all ingredients together until smooth, enjoy!
2. Beet Hummus by: Kristen Yarker, RD
Kristen, a Registered Dietitian based in Victoria, provides professional and practical nutrition for busy people who recognize they need professional expertise to help them get un-stuck in their eating. She is also the author of “The Easy Sugar Detox Cookbook: 125 Recipes for a Sugar-Free Lifestyle”. This is one of the recipes featured from her cookbook. Learn more about Kristen here.
"I’m all about creative and delicious recipes that provide ways to eat more veggies. Here I’ve upgraded the usual hummus for one with beets. The result is a beautiful pink color. It’s a hit with adults who aren’t crazy about beets. And, it’s a hit with picky eater little girl princesses."
Ingredients:
- 1 (15-ounce) can chickpeas
- 1 cup canned, sliced beets
- ¼ cup extra virgin olive oil
- ¼ cup lemon juice (fresh or bottled)
- ¼ cup tahini (sesame seed butter)
- 1 garlic clove, minced
- ¼ teaspoon salt
Directions:
Combine all ingredients in a blender. Puree until smooth.
Storage Tip: Hummus doesn’t freeze well – the texture just doesn’t hold up. So, be sure to use up this recipe in three to four days of keeping it in the refrigerator.
3. Endless Summer Mango Chicken Curry Sandwich by: Jessica Roocroft, RD
Jessica is a Registered Dietitian based in North Vancouver. Jessica’s mission is to educate others about what nutrition trends are worth your time and how to make healthy food QUICKLY, EASILY, and TASTILY that meets your dietary needs. Hooray Jess!
Substitutions for food intolerance and/or sensitivities:
* Sensitive to fructans? Blend your own curry powder (same ingredients, just omit garlic/onion) & use sourdough bread.
** Sensitive to fructose? Keep the mango to less than 1/4 cup per each sandwich. The recipe pretty much accomplishes this, unless you eat two sandwiches in a sitting!!
*** Sensitive to lactose? Use lactose free yogurt!
Ingredients:
- 2 Boneless, skinless chicken breasts
- 1 Tbsp Extra virgin olive oil
- 2 tsp Curry Powder*
- 1/2 cup Mango, frozen cubes, thawed (or fresh cubes)**
- 1/2 cup Green onion (green part only), or chives diced
- 1/2 cup Plain yogurt of choice (I used 11% Greek yogurt as a creamy alternative to mayo)***
- Bread of choice (I used sourdough. Use whole grain if you’re not sensitive to fructans or GOSs. Use GF if celiac).
- 2 cups salad greens (I used baby spinach)
- 1/2 tsp each salt & pepper
Optional: 1 tsp Fenugreek
Optional “Leftover Ninja Move”: Add last night’s leftover vegetables. Here its finely diced roasted peppers & zucchini. Winning!
Directions:
- Preheat oven to 350F.
- Line baking sheet with parchment.
- In a shallow dish, season chicken breasts on both sides with olive oil, salt, pepper, curry powder, and fenugreek (if using).
- Bake for 15 minutes or until internal temperature reaches 165F.
- Remove, rest & cool before dicing into cubes.
- In resealable dish (to store leftovers if not using all at once) mix cubed chicken, green onion, mango, yogurt, salt & pepper until well combined.
- Toast bread, top with greens, along with as much mango chicken mixture as desired.
- Slice (then snap a pic and tag Jess!), hit play on Bob Marley’s greatest hits, and DEVOUR!
4. Quick and Easy Summer Blueberry & Kale Salad by: Adrienne Ngai, RD
Adrienne is a Vancouver based Registered Dietitian, Certified Diabetes Educator (CDE), weight loss coach and healthy eating expert based in Vancouver. She helps people with achieving their healthy eating and weight management goals to lose the weight for good, feel confident about your body, and take back control!
"I share with you my super easy 4 ingredients blueberry vinaigrette recipe that goes perfectly on any bed of greens. I had my dressing on a bed of kale with more blueberries, BC cherries (that I also picked up from the local farm), cucumbers, and cheese (I used shredded mozzarella but crumbled goat or feta cheese would be a great option!)"
Ingredients:
- ½ cup blueberries (fresh, washed or frozen, thawed)
- 1/3 cup olive oil
- 1 tsp maple syrup (optional)
- Black pepper, to taste
Directions:
Add ingredients into blender and blend. Keep in fridge for a few hours for best results.
5. Vegetable Fresh Spring Rolls by: Lillian Yin, RD
Lillian is a Registered Dietitian based in Coquitlam, Certified Diabetes Educator (CDE), and Certified Bariatric Educator (CBE). Lillian’s curiosity to understand food, its connection to health and science behind it drives her as a nutrition and health expert. Beyond that, it is the relationships she builds when guiding people to embrace a self-compassion approach to healthier living. As an advocate for food and the potential it has to heal, prevent illness, fuel and bring people together, she would honored to be invited into your journey in healthfulness.
Ingredients:
- 10 Spring Roll Rice Paper Wrappers
- 1 Large Carrot, Julienned
- 1 Large Cucumber, Julienned
- 1 Large Red Pepper, Julienned
- 1 Avocado, Sliced
- 1/4 Cup Chopped Purple Cabbage
- A handful of Fresh Cilantro, Mint or Thai Basil
- 10 Large Green Lettuce Leaves (Romaine or Butter)
- 1 Package of Pressed Tofu (340g), Sliced thinly
- 1 Tsp Vegetable Oil
- 1/4 Tsp Salt
- Optional: 1 ounce Cooked Rice Noodles / Vermicelli
Peanut Dipping Sauce:
- 1/4 cup All Natural Crunchy Peanut Butter
- 1 Tablespoon Hoisin Sauce
- 1 Tablespoon of Rice Vinegar or Lime
- 1 Teaspoon Soy Sauce
- 1 clove Garlic, Mashed
- 1 Teaspoon Chili Garlic Sauce (optional)
- 2 Tablespoon water
"The basics of this recipe are simple: vegetables of all colours – julienned, sautéed tofu strips, fresh herbs and green lettuce to wrap it all in, then tucked into a rice wrap with a side of dip. Easy, simple, grab them to-go on a summer picnic, or enjoy them with dinner as a side or appetizer."
Directions:
- Sprinkle salt onto pressed tofu and set aside.
- Prepare the sauce: In a small mixing bowl or ramekin, mix all ingredients together and set aside for later.
- Cook tofu in a lightly oiled non-stick pan until golden and stir while cooking (approximately 5 minutes). Set aside to cool.
- Prepare the rice wrapper: Pour warm water into a large and slightly curved plate. Note: plate should be larger than the diameter of the rice paper wrapper.
- To make the rolls, first dip the rice wrapper into the water for 10 seconds. Once all areas of the rice wrapper are wet, they will soften. You want the wrapper to be soft, yet still slightly firm and pliable. Immediately remove from the water and place onto a flat work surface.
- Place fresh herbs in a horizontal row, slightly below the middle of the rice wrapper.
- Holding a large green lettuce leaf in your hand, fold in half so it is about 1/2 the size of the diameter of the rice roll.
- Place a few of each of the vegetables and tofu horizontally along the stem of the lettuce. Tightly roll up the sides of the lettuce leaves to wrap everything within the leaves.
- Place the lettuce-wrapped vegetables and tofu atop the row of herbs on the rice wrapper whilst holding the wrap together.
- Roll everything up tightly by pulling the two sides of the rice wrapper and pulling up the bottom of the roll. Then using your hands to roll and tuck the filling in as you go (like making a burrito!).
6. Spring Buddha Bowl by: Annie Tsang, RD
Annie is a Registered Dietitian based in Burnaby. She has extensive experiences in the area of weight management, nutrition support, cancer care, chronic disease management, irritable bowel syndrome (IBS), joint health, gastrointestinal diseases, emotional and disordered eating.
"This recipe is the perfect healthy meal to help clean out the fridge on a Saturday afternoon to be sure you use up any leftover veggies from the week! Almost any veggie will do, so substitute for your favorites. We used pre-baked sea salt chickpeas to save time but you could also make them at home yourself! The dressing, however, is worth making at home! It is sweet and delicious and reminds us of a honey mustard dipping sauce, without the preservatives."
Ingredients:
- 2 cups spinach
- ½ avocado
- 1 baby cucumber
- 1 radish
- ¼ cup baked chickpeas (The Good Bean- Sea Salt Chickpea Snack)
- ⅓ quinoa, cooked
- 1 tomato
- Handful of sprouts
- Optional toppings
- Sesame seeds
- Hemp seeds
- Sunflower seeds
Dressing:
- 1 tbsp Tahini
- ½ tsp maple syrup
- 1 tsp yellow mustard
- 1 garlic clove
- Salt and pepper
- Water to thin out the dressing, approx. 1 tbsp, add more as needed
Directions:
- Prepare quinoa as per cooking directions, may vary depending on brand
- Mix all the ingredients together for the dressing and add water to thin out as needed
- Chop and wash all the veggies
- Make the bowl by adding a layer of spinach, then quinoa, all the veggies and top with the dressing!
- Feel free to add as many additional toppings as you would like and enjoy!
8. Piña Colada and Blueberry Powerhouse Smoothies by: Amy Chow, RD
Amy is a Registered dietitian based in Langley, offering services in in the pediatric nutrition, food allergy management and eating disorder recovery. She is passionate about inspiring families to build trust and confidence from the first bite. Learn more about Amy here.
“All the nutrients without sacrificing the taste and this green Piña Colada twist (sans alcohol of course)will not disappoint.” – Amy
Ingredients:
- 1 cup Kale (stem and leaves), teared
- 1 cup Pineapple, chopped
- 1 Kiwi, peeled
- 2 cups fortified Coconut Beverage
Directions:
- Blend together until smooth, serve chill
"Blueberries and chocolate are made for each other!"
Ingredients:
- 1 cup Spinach
- 1 cup frozen blueberries
- 1 frozen Banana
- 2 Tbsp Cocoa Powder
- 1/2 Avocado
- 1 cup of Skim Milk
Directions:
Blend together until smooth, serve chilled.
If you are ready to invest in your health, contact your local Registered Dietitian Nutritionist today. Dietitians across BC are here to support you in your goals! Book an online appointment and get started today.
Blog Contributors:
- Adrienne Ngai: Quick and Easy Summer Blueberry & Kale Salad Recipe! (accessed May 29th 2020). Available from: https://www.adriennerd.com/quick-and-easy-summer-blueberry-kale-salad/
- Chow Down Nutrition: Piña Colada Smoothie with a Healthy Twist (accessed May 30 2020). Available from: https://chowdownnutrition.com/recipes/pina-colada-smoothie-with-a-healthy-twist/
- Clare Douglas. UBC Food, Nutrition and Health Student
- CrumbInk: Vegetable Fresh Spring Rolls (accessed May 29 2020). Available from: https://crumbink.wordpress.com/2018/09/25/vegetable-fresh-spring-rolls/
- Jenn Messina: Atomic Green Smoothie (accessed May 30 2020). Available from: https://www.jennmessina.com/atomic-green-smoothie
- Jess Nourishes: Endless Summer Mango Chicken Curry Sandwich (accessed June 24, 2020). Available from Mains (jessnourishes.com)
- Kristen Yarker Nutrition: Beet Hummus (accessed May 30, 2020). Available from: https://kristenyarker.com/kristen-yarker-dietitian-blog/beet-hummus
- The Nutrition Well : Spring Buddha Bowl (accessed July 14, 2020). Available from: http://www.nutritionwell.co/spring-buddha-bowl/
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