When the summer heat is in full swing, nothing beats the refreshing and revitalizing power of light, weight-loss-friendly recipes. If you’re on a mission to stay cool and fit while enjoying delicious meals, look no further. In this blog post, we have a treat for you with a collection of original fresh recipes brought to you by Gaithersburg Dietitian Kay Loughrey. These tasty and refreshing snacks are not only perfect for shedding those extra pounds but also for keeping you revitalized and hydrated throughout the summer season.
Recipe 1: Tomato & Mozzarella Slices
Ingredients
- Large Tomatoes (sliced)
- Fresh Mozzarella (slices)
- Fresh Basil leaves
- Balsamic Vinegar
Nutrition Facts (per 1 serving):
- Calories 171
- Calories from Fat 94
- Total Fat 10.4 g | Saturated Fat 6.1 g | Trans Fat 0.0 g
- Cholesterol 40 mg
- Sodium 180 mg
- Potassium 344 mg
- Total Carbohydrate 8 g | Dietary Fiber 1 g | Sugars 4 g
- Protein 11 g
Indulge in the perfect summer treat with these refreshing tomato and mozzarella Slices. Made with large, juicy tomatoes and slices of fresh mozzarella, this light and satisfying dish is a must-have for your weight loss journey. Tomatoes are plump due to their water content, which helps hydrate you and also packed with vitamin C. The mozzarella is an excellent source of protein as well as calcium while being relatively low in fat and calories compared to other cheeses. Layered with aromatic fresh basil leaves, this is a vibrant, yet light snack that can be drizzled with a tangy balsamic vinegar for a burst of flavor. For an extra touch of richness, you can also add drizzle olive oil, but keep in mind this healthy fat will up the calories of this dish. Packed with nutrients and bursting with freshness, this recipe is the ideal addition to your collection of light and refreshing summer recipes.
Recipe 2: Watermelon Salad
Ingredients
- Watermelon (diced)
- Strawberries (diced)
- Feta Cheese (crumbled)
- Fresh Mint
- Balsamic Glaze
Nutrition Facts (per 1 serving):
- Calories 127
- Calories from Fat 58
- Total Fat 6.4 g | Saturated Fat 3.8 g | Trans Fat 0.0 g
- Cholesterol 25 mg
- Sodium 325 mg
- Potassium 198 mg
- Total Carbohydrate 14 g | Dietary Fiber 1 g | Sugars 10 g
- Protein 5 g
Elevate your summer dining experience with this refreshing and sweet watermelon salad. Bursting with vibrant colors and flavors, this light and satisfying dish is perfect for weight loss and keeping you hydrated on hot days. Combining the summer superfood watermelon, sweet strawberries, and tangy feta cheese, this salad offers a delightful balance of tastes and textures, as well as nutrients to support weight management and immunity. Toss it with fragrant fresh mint leaves and drizzle with balsamic glaze to add a touch of additional tanginess. For an optional twist, you can sprinkle a pinch of salt or add a drizzle of olive oil for a more rich flavor profile. This nutrient-packed salad is a true summer delight, bringing together the best of seasonal ingredients for a guilt-free, light, and refreshing dining experience.
Recipe 3: Berry Parfait
Ingredients
- Low or Non-Fat Plain Yogurt
- Strawberries, raspberries, blackberries, and/or blueberries
- Your choice of nuts (almond, pecans, etc.) or seeds (chia, flax, pumpkin, etc.)
- Honey (optional)
Nutrition Facts* (per 1 serving):
- Calories 471
- Calories from Fat 125
- Total Fat 13.9 g | Saturated Fat 1.4 g | Trans Fat 0.0 g
- Cholesterol 12 mg
- Sodium 93 mg
- Potassium 621 mg
- Total Carbohydrate 61 g | Dietary Fiber 9 g | Sugars 48 g
- Protein 31 g
*These values pertain to recipe using non-fat yogurt, raspberries, blueberries, almonds, chia seeds, and honey
Treat yourself to a guilt-free and nourishing treat with this delightful berry parfait. Packed with wholesome ingredients, this recipe is perfect for those seeking refreshing and light options for weight loss. Begin by layering gut-friendly yogurt with a medley of succulent strawberries, raspberries, blackberries, and/or blueberries. These antioxidant-rich berries add a burst of vibrant flavors and natural sweetness to each spoonful. For added crunch and nutritional benefits, sprinkle your choice of nuts such as almonds or pecans, or opt for nutrient-dense seeds like chia, flax, or pumpkin seeds. To enhance the sweetness, drizzle a touch of honey over the layers if desired. This colorful and nutrient-packed parfait is not only visually appealing but also a refreshing and filling option for a satisfying summer snack or light dessert.
These are just a couple of summer recipes bursting with flavors and nourishment that will leave you feeling cool, refreshed, and on track with your fitness goals. Feel free to modify them and add your favorite foods and other summer superfoods to help you stay on track with your weight loss goals while being nourished this summer.
Resources:
Collins EJ, Bowyer C, Tsouza A, Chopra M. Tomatoes: An Extensive Review of the Associated Health Impacts of Tomatoes and Factors That Can Affect Their Cultivation. Biology (Basel). 2022;11(2):239. Published 2022 Feb 4. doi:10.3390/biology11020239
Manivannan A, Lee ES, Han K, Lee HE, Kim DS. Versatile Nutraceutical Potentials of Watermelon-A Modest Fruit Loaded with Pharmaceutically Valuable Phytochemicals. Molecules. 2020;25(22):5258. Published 2020 Nov 11. doi:10.3390/molecules25225258
Lisko DJ, Johnston GP, Johnston CG. Effects of Dietary Yogurt on the Healthy Human Gastrointestinal (GI) Microbiome. Microorganisms. 2017;5(1):6. Published 2017 Feb 15. doi:10.3390/microorganisms5010006
Olas B. Berry Phenolic Antioxidants – Implications for Human Health?. Front Pharmacol. 2018;9:78. Published 2018 Mar 26. doi:10.3389/fphar.2018.00078
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Kay Loughrey, MPH, RDN, LDN
Transformational Speaker, Breakthrough Coach, Nutritionist-Dietitian
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