5 Healthy Meals to Keep You Cool
If you’re looking for healthy meals to keep you cool in the summer Georgia heat, then we’ve got five quick and healthy meals for you to try.
Overnight Oats with Frozen Berries
If you’re a fan of starting your day with oatmeal, but you don’t want a warm bowl of oats on a hot summer morning, give overnight oats with frozen berries a try. Overnight oats are “baked” in the fridge and eaten cold, so you get all the nutrients of oatmeal without the hotness.
Start by creating your oat base with ½ cup of oats, ½ cup of milk or a dairy alternative, and ¼ cup of yogurt in a glass jar. You can add a tablespoon of pure maple syrup or honey if you want a tad of sweetness. You can also add a few dashes of cinnamon for additional flavor. Once the base is mixed together, add in about ½ cup of your favorite frozen berries. You can do all one berry or do a berry mix. Cover the jar and place it in the fridge. You’ll want the oats to sit for at least 2 hours, but they taste best if you’re able to let them sit overnight. When you’re ready to eat, give the oats a good stir and enjoy straight from the fridge.
Creamy Cumber, Tomatoes and Chickpea Salad
Salads are excellent summer meal options, but plain lettuce-based salads can be a bit bland. Instead of using a green, such as romaine, spinach, or kale, as your base, consider using chickpeas. Start by chopping two large cumbers into bitesize pieces. Next, slice about one quart of cherry tomatoes in half. Combine the cucumbers and tomatoes in a colander and toss with ½ tablespoon of salt. Let the vegetables sit in the colander for about 15 minutes.
Meanwhile, get a medium mixing bowl and combine two tablespoons of mayo, 1/3 cup of Greek yogurt, two tablespoons of Dijon mustard, one tablespoon of lemon juice, and ½ teaspoon of black pepper. Next, drain and rinse one 15-ounce can of chickpeas. Place the chickpeas in a large mixing bowl and combined them with cucumbers and tomatoes. Pour the dressing over the vegetables and stir. Eat as is, or add some crumbled feta cheese to the top for some extra finesse.
Summer Stuffed Peppers
Are you looking for a meal that’s filling and easy to make? Try some summer-style stuffed peppers. Start by preheating your oven to 450 degrees. Next, slice four peppers in half lengthwise. Clean out the inside of the pepper. Then place the peppers on a baking sheet with the inside facing up. Drizzle the peppers with olive oil and set them aside.
Next, you’ll need to make the filling. Start by cooking three cups of white or brown rice and one can of drained and rinsed black beans. Then, combine one tablespoon of olive oil, two chopped garlic cloves, two chopped scallions, and one tablespoon of lime juice in a large bowl. Add one teaspoon of cumin, coriander, and cayenne. Finally, add in the cooked rice and black beans.
Take the mixture and stuff it inside the peppers. Next, cook the stuffed peppers in the oven for about 15 minutes. After you cook the peppers, you can top them off with a sprinkle of parmesan cheese and cilantro.
Grilled Pineapple and Chicken Skewers
If you’re looking for something new to toss on the grill this summer, try these simple grilled pineapple and chick skewers. You’re going to start by creating a sauce. In a small pot, mix ½ cup of pineapple juice, ¼ cup of rice vinegar, two tablespoons of ketchup, one tablespoon of soy sauce, and one chopped garlic clove. Bring the mixture to a simmer.
In a small bowl, combined two tablespoons of sugar and two teaspoons of cornstarch. Add the mixture to the simmering pot. Continue to simmer the mixture until it thickens. Once the sauce is complete, chop up pineapple and chicken breast into bite-size pieces. Arrange the chicken and pineapple on the skewer and brush with olive oil. Grill the skewers for about 5 minutes on each side or until chicken is cooked. While the chicken and pineapple are still hot, generously coat them with the sauce.
Avocado and Watermelon Ice Pops
There is no way better way to cool down on a hot summer day than with an ice pop. Start by pureeing three cups of watermelon and ¼ cup of superfine sugar. Pour the mixture into a bowl and freeze until the combination has a slushy texture (about two hours). Next, pour the mix about ¾ of the way into four-ounce ice pop molds and insert a wooden stick. Let freeze for another 30 minutes or until the watermelon puree is slightly set.
While the watermelon is freezing, mix ¼ cup of coconut milk and two tablespoons of sugar in a small bowl. Set the coconut mixture in the fridge for about 30 minutes. Then add the coconut mixture to the top of the watermelon pop. Freeze the ice pops for another 30 minutes. Next, puree one avocado, one tablespoon of lime juice, two tablespoons of sugar ¼ cup of water. Top the ice molds off with the avocado mixture and freeze for at least four hours before enjoying.
If you’re not confident about your skills in the kitchen, the caregivers at Visiting Angels Douglasville, GA are happy to help. Our caregivers can assist you or your aging loved one with grocery shopping and meal preparation any time of the week. Our Douglasville office serves those in Douglasville, Lithia Springs, Smyrna, Mableton, and the surrounding communities. If you’d like to learn more about our services, you can give us a call at 678.383.1962.