Summer is all about the beaches, the sunshine, and colorful fresh produce. Consuming fresh seasonal fruits and vegetables provides the needed nutrients to sustain the current season’s climatic conditions, thus boosting immunity and improving physical wellbeing. Apart from eating fresh summer seasonal produce, you must also consume enough water daily to stay hydrated and avoid dehydration.
Here are two delicious healthy recipes to enjoy the summer produce.
Zucchini and Bell Pepper Casserole
Zucchini is probably one of those versatile veggies that are often considered boring by many. Packed with antioxidants, minerals, and high fiber content, zucchini is perfect for weight loss, strong vision, better digestion, and inflammation. When combined with bell peppers, cheese, and corn flakes, it makes a delicious and healthy meal for all.
- Zucchini (diced) – 8 cups
- Red bell pepper (chopped) – 1
- Cornflakes cereal – 1 cup
- Cheddar cheese (shredded) – 1 cup
- Olive oil – ½ cup
- Basil (dried or fresh) – 1 teaspoon
- Eggs (beaten) – 2
- Salt and pepper – to taste
- Preheat the oven to 175 degrees C (350 degrees F). Grease a baking dish and keep it ready.
- In a bowl, mix the bell peppers, zucchini, basil, eggs, cheese, cornflakes, salt, and pepper.
- Combine well and transfer to the baking dish. Spread evenly.
- Bake in the preheated oven for around 45 minutes (until the top is golden brown).
- You can add other seasonal veggies like mushrooms, cauliflower, broccoli, or squash.
- Add more seasonings like oregano, thyme, or rosemary, as per taste.
- Breadcrumbs or croutons can be used instead of the cornflakes cereal.
This recipe gives 8 servings.
Nutritional Facts: (for 1 serving)
- Calories – 232
- Protein – 7 g
- Carbohydrates – 8.5 g
- Fat – 19.7 g
- Dietary Fiber – 1.8 g
Fresh Fig and Oatmeal Muffins
With fresh figs in season and so many recipes at hand, it may be overwhelming at times to decide what to make. And if you are one with a tight schedule, spending time cooking can be daunting. This recipe makes healthy, quick, and delicious muffins with figs that are rich in minerals and fiber, which can be stored for a long time in the freezer. So make enough in a single go and grab a healthy bite without guilt at any time.
- Fresh figs – 1 ¾ cups
- Oats – 1 ¼ cups
- Eggs – 3 whole
- Applesauce – ½ cup
- White sugar – ½ cup
- Brown sugar – ½ cup
- All-purpose flour – 1 cup
- Flaxseed meal – ¼ cup
- Ground cinnamon – 1 teaspoon
- Pumpkin pie spice – 1 teaspoon
- Baking soda – 1 teaspoon
- Baking powder – ½ teaspoon
- Preheat the oven to 175 degrees C (350 degrees F).
- Grease the muffin cups or set the paper liners.
- Blend half the figs smoothly in a blender. The remaining half must be chopped well.
- In a bowl, beat the eggs, both the sugars, and applesauce with an electric beater/mixer until they are frothy.
- Mix the flaxseed meal, chopped figs, blended figs, baking soda, baking powder, and spice powders.
- Add the flour slowly while the mixer is on low. Fold in the oats slowly and carefully.
- Spoon this batter into the muffin cups.
- Bake in the pre-heated oven for 20 – 25 minutes (until the top of the muffin springs back up when pressed lightly).
- The flaxseed meal is to give body to the muffin. Add more to reduce the flour quantity accordingly.
- Coconut flour can also be used to substitute flour or flaxseed meal.
- You can also substitute the white sugar with other healthy options.
- If its your cheat meal day, enjoy the muffin topped with low-fat whipping cream and nuts.
This recipe gives 24 servings.
Nutritional Facts: (for 1 serving) [1 Serving = 1 Muffin]
- Calories – 82
- Protein – 1.8 g
- Carbohydrates – 16.5 g
- Fat – 1.3 g
- Dietary Fiber – 1 g
Recipe idea and source – Allrecipes.com