Simple Summer Nourishing Recipes

The season of abundance offers so many delicious and nourishing foods. We love finding creative and easy ways to incorporate seasonal fruits, vegetables, and herbs into our weekly meal prep rotation to enjoy the flavors of summer. If you have a home garden, this time of year offers a constant supply of fresh produce in your backyard. If you have a local farmers market, visit them weekly to see what’s new and fresh every week, and often, you may feel inspired to try a new recipe based on an exciting new ingredient! Below are a few of our favorite simple summer nourishing recipes and a list of some of the best seasonal summer produce that can be available:

Summer Fruits, Vegetables & Herbs

 

Fruits	Vegetables	Herbs
Strawberries	Tomatoes	Basil
Blueberries	Beets	Chives
Raspberries	Swiss Chard	Cilantro
Blackberries	Corn	Parsely
Melons	Cucumbers	Dill
Peaches	Carrots	Mint
Cherries	Squash & Zucchini	Sage
Cantaloupe	Peppers	Oregano
Pears	Eggplants	Rosemary
Plums	Beans	Chamomile
Grapes	Okra	Thyme
Avocado	Assorted mushrooms

 

Stacked Vegetable Quesadillas

1/2 sweet onion (thinly sliced)

In a frying pan, sauté in 1 tbsp olive oil until translucent, 1-2 minutes

 

One clove of garlic (minced)

4 ounces mushrooms (washed & thinly sliced)

Two carrots (shredded or chopped)

One zucchini or summer squash (chopped)

One green or red pepper (thinly sliced)

1 tsp smoked paprika

½ teaspoon cumin

Add and cook for 5 minutes until the veggies are tender. Drain off any excess liquid. Add salt and pepper to taste.

 

12 corn tortillas or chips (organic, non-GMO)

1.5 cups pepper jack cheese (shredded)

Assemble four stacks simultaneously on a backing sheet. Start with a tortilla, top with a large spoonful of veggies, some grated cheese, and then another tortilla. Repeat layers, ending with a third tortilla. Place tortilla stacks in a preheated oven at 400 F for 10-15 minutes until the cheese melts and the stacks are hot. Cut into quarters and serve warm with salsa, avocado, and chopped fresh cilantro.

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Summer Veggie Stir-fry

 

2 tsp olive oil

One purple eggplant, chopped

One bunch green onions (scallions), chopped

One large carrot, shredded

Two small zucchini, chopped

2 cups crimini mushrooms (chopped)

Melt the olive oil in a large fry pan and add all of the ingredients, stirring well. Cover with a loose-fitting lid to lightly steam, and stir about once every 4-5 minutes. Steam until tender and remove from heat (15-20 minutes). You may choose to sauté the mushrooms separately if you like them more well done.

 

(optional) 1 block firm tofu (chopped) (or grilled chicken)

Place 1 tsp olive oil in a large fry pan and heat. Drain the tofu chop in long strips, and sauté on high heat in a large fry pan. Allow to brown on each side. Cooking time varies from 20-25 minutes for this.

 

Noodles:

While sautéing the veggies, boil a large pot of water and prepare one package of organic udon noodles (8oz package). Follow the directions on the package, as different types of noodles vary in cooking times.

 

Sauce:

Combine two tablespoons of tahini paste, two tablespoons of soy sauce, one tablespoon of coconut aminos, and two tablespoons of teriyaki sauce in a small bowl and mix well.

 

Place the cooked noodles and steamed veggies in a large bowl and pour the sauce over top, stirring well. You may add some sesame seeds to the finish if desired. ————————————————————————————————–

 

Spaghetti Squash with roasted veggies

One spaghetti squash

Two large carrots, peeled

One yellow onion

One small zucchini

One turnip, peeled 

1 cup mushrooms

 

Cut spaghetti squash in half along the long side. Place face down on a baking sheet. Bake at 375 F for 30 minutes. 

 

Chop carrots, onions, zucchini, turnips, and mushrooms into large pieces and mix well with olive oil, sage, pepper, and salt. Place in a baking dish and bake at 375 for 30 minutes (or until tender).

Scrape the spaghetti squash with a fork and add one tablespoon of butter and one tablespoon olive oil. Mix well. Top with roasted veggies and a sprinkling of parmesan cheese.

 

For additional reading on Traditional Southern Cuisine, see The Cooking Gene: A Journey Through African American Culinary History in the Old South.