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July Nutrition – 2 Quick and Delicious Recipes for a Healthy Summer

With summer here, it’s time for some fresh and colorful seasonal produce. With berries, peaches, melons, grapes, tomatoes, beans, corn, cruciferous vegetables, and more growing in different parts of the country, it is time to get cooking some healthy recipes using the fresh summer seasonal produce.

Here are two delicious healthy recipes to enjoy the summer produce.

Grilled Corn Salad

This quick Asian salad is packed with umami. The miso, sweet chili sauce, and tatsoi add extra flavor to the summer vegetables like corn and tomatoes. Add any meat of your choice to the salad – chicken, grilled steak, or firm fishes like halibut, or eggs. Let’s get cooking this simple summer salad, which would make a great picnic or potluck dish.


  • Corn – 3-4 ears, husked
  • Peanut oil – 1 tsp + 3 tbsp
  • Red wine vinegar – 1 ½ tbsp
  • Thai sweet chili sauce – 1 tbsp
  • White miso – 1 tbsp
  • Garlic – 1 large clove, grated
  • Tatsoi or baby spinach – 5 cups
  • Cherry tomatoes – 1 cup, halved
  • Scallions – ¼ cup sliced
  • Fresh cilantro and lime – for garnish
  • Salt to taste


  • Preheat the grill to a medium or high setting.
  • Brush 1 tsp of the oil on the corn. Grill the corn for 8-10 minutes. Keep turning the cob occasionally until some kernels are slightly charred. After it is done, cut the kernels from the cobs and place them in a large bowl.
  • For the dressing – Whisk together the remaining 3 tbsp of oil, garlic, chili sauce, vinegar, miso, and salt in another bowl.
  • Add the spinach (or tatsoi), halved tomatoes, scallions, and corn to this dressing. Toss well to combine.
  • Serve topped with cilantro and lime quarters, if desired.


  • Tatsoi is a peppery leafy vegetable. If you cannot find it, use spinach instead.
  • The peanut oil can be substituted with olive oil, according to choice.
  • You can add other fresh summer seasonal produce too, like cucumbers, zucchini, mango, watermelon, carrots, avocados, cherries, and berries.
  • The nutritional quotient will change according to the added protein, vegetables, and fruits.

This recipe gives 5 servings.

Nutritional Facts: (for 1 serving) [1 Serving = 1 Cup]

  • Calories – 190
  • Protein – 5.1 g
  • Carbohydrates – 22.7 g
  • Fat – 10.2 g
  • Dietary Fiber – 4.1 g

Blueberry and Peach Cobbler

Unlike the traditional cobbler, the recipe uses canola oil instead of completely using butter, and multigrain or whole-grain wheat flour instead of all-purpose flour. Also, the biscuits on the top of the cobbler have been substituted with the blueberries and peaches. Other fruits can also be used according to taste and season.


  • Unsalted butter – 3 tbsps
  • Canola oil – 3 tbsps
  • Whole wheat flour – 1 cup
  • Baking powder – 1 1/2 tsp
  • Salt – 1/2 tsp
  • Reduced low-fat milk – 1 cup
  • Brown sugar – 1/2 cup
  • Vanilla extract – 1 tsp
  • Fresh Peaches – 3 (ripe, pitted, and sliced)
  • Fresh Blueberries – 2 cups


  1. Preheat the oven to 350 degrees F.
  2. Take a cast-iron skillet or a baking pan. Place the canola oil and butter in it and put it into the oven for 5 – 7 minutes, until it melts and turns fragrant.
  3. In another bowl, combine the whole wheat flour, salt, baking powder, sugar, vanilla, and milk. Combine well by stirring the mix.
  4. Add the melted oil-butter mix to this batter and stir to combine well.
  5. Pour this mix into the hot pan or skillet.
  6. Arrange the peach slices and blueberries over the top evenly.
  7. Bake for approximately 50 minutes to 1 hour, or till the top layer is browned with the mix around the fruits set well.
  8. Cool for at least 15 minutes before serving.

Note: You can add the fruits and nuts into the batter while mixing for the extra crunch and bite.

This recipe gives 10 servings.

Nutritional Facts: (for 1 serving)

  • Calories – 196
  • Protein – 3.1 g
  • Carbohydrates – 28.7 g
  • Fat – 8.6 g
  • Dietary Fiber – 2.7 g

Post Author: Admin