Summer Recipes to Nourish Body and Mind

As summer arrives with its vibrant colors and abundant produce, it's the perfect time to embrace the concept of food as medicine and harness the power of nature's bounty to support our overall wellness. Incorporating nutrient-dense, healing foods into our summer diets can not only delight our taste buds but also enhance our well-being.

Enjoy this selection of delicious and refreshing recipes that promote summer wellness, providing essential nutrients, antioxidants, and a burst of flavor.

Zesty Citrus Quinoa Salad

You will need:

• 1 cup cooked quinoa

• 1 orange, segmented

• 1 grapefruit, segmented

• 1 small cucumber, diced

• 1/4 red onion, thinly sliced

• Handful of fresh mint leaves, chopped

• Juice of 1 lemon

• 2 tablespoons extra-virgin olive oil

• Salt and pepper to taste

In a large bowl, combine the cooked quinoa, orange segments, grapefruit segments, cucumber, red onion, and mint leaves.

In a separate small bowl, whisk together the lemon juice, olive oil, salt, and pepper.

Pour the dressing over the quinoa salad and toss gently to combine.

Refrigerate for at least 30 minutes to allow the flavors to meld before serving.

Benefits: This vibrant salad is packed with immune-boosting vitamin C from the citrus fruits, while quinoa provides a complete protein source. Cucumber adds hydration and a cooling effect, making it an ideal summer recipe.

Grilled Salmon with Mango Salsa

You will need:

• 2 salmon fillets

• 1 ripe mango, diced

• 1/2 red bell pepper, diced

• 1/4 red onion, finely chopped

• 1 jalapeño pepper, seeds removed and finely chopped

• Juice of 1 lime

• Handful of fresh cilantro, chopped

• Salt and pepper to taste

Preheat the grill to medium-high heat.

Season the salmon fillets with salt and pepper and place them on the grill.

Cook the salmon for 4-5 minutes per side, or until it flakes easily with a fork.

In a bowl, combine the diced mango, red bell pepper, red onion, jalapeño pepper, lime juice, cilantro, salt, and pepper.

Serve the grilled salmon topped with the refreshing mango salsa.

Benefits: Salmon is rich in omega-3 fatty acids, which support heart health and reduce inflammation. The mango salsa provides a burst of tropical flavor and supplies antioxidants like vitamin C and beta-carotene, promoting skin health and a strong immune system.

Watermelon and Basil Infused Water

You will need:

• 4 cups of watermelon, cubed

• Handful of fresh basil leaves

• 4 cups water

• Ice cubes

In a pitcher, combine the watermelon and basil leaves.

Using a muddler or the back of a spoon, gently press on the watermelon and basil to release their flavors.

Add water to the pitcher and stir well.

Refrigerate for at least 1 hour to allow the water to infuse.

Serve chilled over ice cubes.

Benefits: Staying hydrated is crucial during the summer months, and this infused water recipe adds a refreshing twist. Watermelon is hydrating and contains lycopene, an antioxidant that supports cardiovascular health. Basil offers anti-inflammatory properties and adds a delightful aroma to the infused water.

As we embrace the joys of summer, let's remember that the food we eat can serve as a powerful tool for nourishing our bodies and minds. By incorporating these food as medicine recipes into our eating, we can support our overall wellness, boost our immune systems, and revel in the flavors of the season. So, let's savor the deliciousness while also reaping the benefits of these nourishing creations.

Cheers to a summer filled with vibrant health and wellness!