Meal Prep Monday: Fresh & Light - Healthy Summer Eats

Ingredients:

• 1 pound uncooked shrimp, peeled and deveined, chopped into bite-sized pieces
• 1 ripe mango, diced
• 1 ripe avocado, diced
• 1/2 cucumber, diced
• 1/2 red bell pepper, diced
• 1/4 cup red onion, finely chopped
• 1/4 cup fresh cilantro, chopped
• 1 jalapeno, seeds removed and finely chopped
• Juice of 2 limes
• Salt and pepper to taste
• Large, sturdy lettuce leaves (butter lettuce or romaine hearts) for wrapping
• Lime wedges for serving

Instructions:

1. In a large bowl, combine the chopped uncooked shrimp, diced mango, diced avocado, diced cucumber, diced red bell pepper, chopped red onion, fresh cilantro, and finely chopped jalapeno.

2. Squeeze the juice of two limes over the mixture, gently tossing everything together to combine. The lime juice will help "cook" the shrimp in the ceviche.

3. Season the mixture with salt and pepper to taste, adjusting the flavors to your liking.

4. Cover the bowl with plastic wrap and refrigerate for at least 1 to 2 hours to allow the flavors to meld together and the shrimp to marinate in the lime juice.

5. Wash and dry large, sturdy lettuce leaves, such as butter lettuce or romaine hearts, to use as the wraps.

6. Spoon a generous amount of the mango avocado shrimp ceviche onto the center of each lettuce leaf.

7. Fold the sides of the lettuce leaf over the ceviche to create a neat and compact wrap.

8. Serve the refreshing mango avocado shrimp ceviche lettuce wraps with lime wedges on the side for an extra burst of citrus flavor.

9. Enjoy these light and flavorful lettuce wraps as a healthy and delicious summer meal. They make a great appetizer for gatherings or a refreshing lunch option.

Note: The shrimp will "cook" in the lime juice as it marinates. However, if you prefer fully cooked shrimp, you can briefly blanch them in boiling water before chopping and marinating in the lime juice.

If you prefer a spicier ceviche, you can leave some or all of the jalapeno seeds in for added heat. Additionally, feel free to customize the recipe with other ingredients like chopped fresh mint leaves for an extra burst of freshness or a splash of hot sauce for an extra kick.

Serve on its own or with your favorite tortilla chips!

Ingredients:

• 4 medium zucchinis, spiralized (Pre-spiralized noodles are sold in most grocery stores!)
• 1 can (15 oz) chickpeas
• 1 cup cherry tomatoes
• 1/4 cup red onion
• 1/4 cup fresh parsley
• 1/4 cup fresh basil leaves
• 1/4 cup crumbled feta cheese (optional, for added flavor)
• 1/4 cup toasted pine nuts (optional, for crunch)
• Lemon-Herb Dressing:
  • 1/4 cup extra-virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 1 teaspoon Dijon mustard
  • 1 clove garlic, minced
  • 1 tablespoon fresh thyme leaves (or 1 teaspoon dried thyme)
  • 1 tablespoon fresh oregano leaves (or 1 teaspoon dried oregano)
  • Salt and pepper to taste

Instructions:

1. Drain and rinse the chickpeas.
   
   
2. Cut the cherry tomatoes in half.
   
   
3. Thinly slice the red onion and dice into bite sized pieces.
   
   
4. Chop the parsley and basil leaves.
   
   
5. In a large mixing bowl, combine the zucchini noodles, chickpeas, cherry tomatoes, red onion, parsley, and basil leaves.
   
   

6. In a separate small bowl, whisk together the extra-virgin olive oil, fresh lemon juice, Dijon mustard, minced garlic, fresh thyme, fresh oregano, salt, and pepper to make the lemon-herb dressing. Alternatively, add all ingredients into a bottle or mason jar with lid and shake vigorously to combine.

7. Pour the lemon-herb dressing over the zucchini noodle mixture and toss gently to coat all the ingredients evenly.

8. Taste the salad and adjust the seasoning if needed.

9. Let the zucchini noodle salad with chickpeas and lemon-herb dressing sit for a few minutes to allow the flavors to meld together.

If desired, add crumbled feta cheese and toasted pine nuts to the salad for extra flavor and crunch.

Ingredients:

• 1 small whole watermelon (about 4-5 pounds)
• 2 small cucumbers
• 1 small red onion
• 2 jalapenos
• 1 bundle fresh cilantro
• Juice of 2 limes
• 1/4 cup honey
• 1/4 cup olive oil
• 4 salmon fillets (about 6 ounces each)
• Salt and pepper to taste

Instructions:

1. Preheat the grill to medium-high heat.

2. Slice the watermelon in half and set one half aside for later use.

3. Cut the flesh of the remaining watermelon half into small, bite-sized pieces. Dice the cucumbers and red onion into equal sized pieces. Finely chop the jalapenos, removing all the seeds, and the cilantro.

4. In a large bowl, combine the watermelon, cucumbers, red onion, jalapenos, and cilantro.

5. In a separate small bowl, whisk together the lime juice, honey, and olive oil to create the dressing for the watermelon salsa.

6. Pour the dressing over the watermelon salsa and toss gently to coat all the ingredients. Set aside.

7. Season the salmon fillets with salt and pepper on both sides.

8. Grill the salmon fillets for about 4-5 minutes per side or until they reach your desired level of doneness.

9. Remove the grilled salmon from the grill and let it rest for a minute.

10. Serve the grilled salmon hot, topped generously with the refreshing watermelon salsa.

11. Garnish with additional cilantro and lime wedges if desired.

Note: For a delightful twist, you can also cut the other half of the small watermelon into slices and grill them alongside the salmon. Grilled watermelon slices offer a unique smoky-sweet flavor that pairs wonderfully with the salmon and the refreshing watermelon salsa. Simply brush the watermelon slices with a little olive oil before placing them on the grill for a few minutes on each side until they have grill marks.

Ingredients:

• 4 large bell peppers (any color), tops removed and seeds removed
• 1 cup cooked quinoa
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup diced tomatoes (canned or fresh)
• 1/2 cup diced red onion
• 1/2 cup corn kernels (fresh, frozen, or canned)
• 1/2 cup diced zucchini
• 1/4 cup chopped fresh cilantro
• 1 teaspoon ground cumin
• 1 teaspoon chili powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• Salt and pepper to taste
• 1 cup shredded cheddar or pepper jack cheese (optional, for topping)

Instructions:

1. Preheat the oven to 375°F (190°C).

2. Prepare the ingredients:

   • Cook the quinoa according to the package instructions and set aside.
   • Dice the red onion, zucchini, and tomatoes. Rinse the black beans and drain well. If using canned corn, drain it as well.
   • Chop the fresh cilantro.
   • Slice off the top of each bell pepper and remove the seeds.
     
     

3. In a large mixing bowl, combine the cooked quinoa, black beans, diced tomatoes, diced red onion, corn kernels, diced zucchini, and chopped cilantro.

4. Add the ground cumin, chili powder, garlic powder, onion powder, salt, and pepper to the quinoa and black bean mixture. Stir well to ensure all the ingredients are evenly coated with the spices.

5. Stuff each bell pepper with the quinoa and black bean mixture, pressing down gently to pack the filling.

6. Place the stuffed bell peppers in a baking dish and cover with foil.

7. Bake in the preheated oven for 25-30 minutes or until the peppers are tender and the filling is heated through.

8. If desired, remove the foil, sprinkle shredded cheese on top of each stuffed pepper, and return to the oven for an additional 5 minutes or until the cheese is melted and bubbly.

9. Remove the stuffed bell peppers from the oven and let them cool slightly before serving.

Ingredients for Chicken Souvlaki:

• 1.5 lbs boneless, skinless chicken breasts or thighs, cut into bite-sized pieces
• 1/4 cup olive oil
• 2 tablespoons fresh lemon juice
• 3 cloves garlic, minced
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon paprika
• Salt and pepper to taste
• Wooden or metal skewers (if using wooden skewers, soak them in water for 30 minutes before using)

Ingredients for Tzatziki Sauce:

• 1 cup Greek yogurt
• 1/2 cucumber, grated and excess moisture squeezed out
• 2 cloves garlic, minced
• 1 tablespoon fresh lemon juice
• 1 tablespoon extra-virgin olive oil
• 1 tablespoon fresh dill, chopped
• Salt and pepper to taste

To Serve:

• Pita bread
• Sliced tomatoes
• Sliced red onions
• Fresh lettuce or arugula

Instructions:

1. In a large bowl, combine the olive oil, fresh lemon juice, minced garlic, dried oregano, dried thyme, paprika, salt, and pepper. Mix well to create the marinade for the chicken souvlaki.

2. Add the chicken pieces to the marinade and toss to coat each piece evenly. Cover the bowl and let the chicken marinate in the refrigerator for at least 30 minutes or preferably overnight for the flavors to meld together.

3. While the chicken is marinating, prepare the tzatziki sauce. Grate the cucumber using a box grater or a food processor with the grating attachment. Place the grated cucumber in a clean kitchen towel or cheesecloth, then squeeze out the excess moisture over the sink. This step is important to prevent the tzatziki sauce from becoming too watery.

4. In a separate bowl, combine the Greek yogurt, squeezed grated cucumber, minced garlic, fresh lemon juice, extra-virgin olive oil, chopped dill, salt, and pepper. Mix well and refrigerate for at least 30 minutes to a few hours if possible to allow the flavors to develop.

5. Preheat the grill or stovetop grill pan over medium-high heat.

6. Thread the marinated chicken pieces onto the skewers.

7. Grill the chicken souvlaki skewers for about 4-5 minutes per side or until cooked through and slightly charred on the edges.

8. Warm the pita bread on the grill for a minute on each side or until lightly toasted.

9. To serve, spread a generous amount of tzatziki sauce on each pita bread. Remove chicken from skewers and place on pita bread. Top with sliced tomatoes, sliced red onions, and fresh lettuce or arugula. Fold the pita bread over the filling to create a delicious and flavorful Greek Chicken Souvlaki wrap.

Ingredients for Spring Rolls:

• 8 rice paper wrappers
• 1 cup cooked vermicelli noodles
• 16 cooked shrimp, peeled and deveined
• 1 cup thinly sliced lettuce
• 2 whole carrots, julienned
• 1 whole cucumber, julienned
• 1/2 cup fresh mint leaves
• 1/2 cup fresh cilantro leaves
• 1/2 cup fresh Thai basil leaves
• 1/4 cup chopped roasted peanuts (optional, for extra crunch)

Ingredients for Peanut Sauce:

• 1/3 cup creamy peanut butter
• 2 tablespoons hoisin sauce
• 1 tablespoon soy sauce
• 1 tablespoon fresh lime juice
• 1 teaspoon sesame oil
• 1 clove garlic, minced
• 1/4 cup warm water (adjust to desired consistency)

Instructions:

1. Prepare all the ingredients for the spring rolls: Cook the vermicelli noodles according to the package instructions, and set them aside. Peel and devein the shrimp, and have all the vegetables and herbs ready for assembling.

2. To julienne the carrots and cucumbers, first, peel the vegetables to remove the skin. Then, cut off the ends. Using a sharp knife, cut the carrots and cucumbers into thin slices, about 2-3 inches long. Stack the slices and cut them into thin matchstick-like strips. Set the julienned carrots and cucumbers aside.

3. To make the peanut sauce, in a small bowl, whisk together the creamy peanut butter, hoisin sauce, soy sauce, fresh lime juice, sesame oil, and minced garlic. Gradually add warm water, stirring until you reach your desired consistency. Set the sauce aside.

4. Fill a large shallow dish with warm water. Take one rice paper wrapper and submerge it in the warm water for about 10-15 seconds until it becomes slightly soft.

5. Lay the softened rice paper wrapper flat on a clean, damp kitchen towel or a cutting board.

6. In the center of the rice paper wrapper, place a small handful of cooked vermicelli noodles.

7. Arrange two cooked shrimp on top of the noodles, leaving some space on each side.

8. Layer the thinly sliced lettuce, julienned carrots, julienned cucumber, fresh mint leaves, cilantro leaves, and Thai basil leaves on top of the noodles and shrimp.

9. Optionally, sprinkle chopped roasted peanuts over the herbs for an extra crunch.

10. To wrap the spring rolls, fold the sides of the rice paper wrapper over the filling. Then, gently roll the wrapper from the bottom up, making sure the filling is tightly wrapped. Repeat the process with the remaining rice paper wrappers and ingredients.

11. Serve the Vietnamese Fresh Spring Rolls with the Peanut Sauce for dipping. To eat, dip the spring rolls in the peanut sauce and enjoy the fresh and vibrant flavors.

Note: Rice paper wrappers can be a bit tricky to handle if they become sticky and hard to work with. To avoid this, make sure not to leave them in the water for too long! A quick soak until they are just softened is all they need. As you stack the ingredients inside, they will continue to soften. By the time you're ready to roll, they should be pliable enough to fold easily.

Ingredients:

• 1 medium cauliflower head, washed and trimmed
• 2 tablespoons vegetable oil, divided
• 1 small onion, finely diced
• 2 cloves garlic, minced
• 1 cup mixed vegetables (carrots, bell peppers, broccoli, etc.), chopped - See Note
• 1 cup cooked protein of your choice (tofu, chicken, shrimp, etc.), diced
• 3 tablespoons soy sauce
• 1 tablespoon oyster sauce (optional for a savory umami flavor)
• 1 teaspoon sesame oil
• 2 green onions, sliced for garnish
• Sesame seeds for garnish (optional)
• Salt and pepper to taste

Instructions:

1. Using a grater or food processor, grate the cauliflower into rice-like pieces. Alternatively, you can pulse the cauliflower florets in a food processor until they resemble rice. Set the cauliflower rice aside.

2. If needed, chop your mixed vegetables. See Note for details.
   
   

3. In a large skillet or wok, heat 1 tablespoon of vegetable oil over medium-high heat.

4. Add the diced onion and minced garlic to the skillet. Sauté for 2-3 minutes until the onions become translucent and fragrant.

5. Add the chopped mixed vegetables to the skillet and stir-fry for 3-4 minutes until they start to soften but still retain their crispness. If using frozen vegetables, you may need to drain excess water before continuing.

6. Push the vegetables to one side of the skillet and add the remaining 1 tablespoon of vegetable oil to the other side.

7. Add the cauliflower rice to the oiled side of the skillet. Season with salt and pepper to taste. Stir and combine the cauliflower rice with the cooked vegetables, cooking for about 3 minutes. Be sure not to overcook or your cauliflower will become mushy.

8. Push the cauliflower rice and vegetables to one side of the skillet again, and add the diced cooked protein to the empty side. If the protein is not pre-cooked, you can cook it in the skillet before starting the stir-fry and then set it aside to add later.

9. Pour soy sauce and oyster sauce (if using) over the cauliflower rice and vegetables. Drizzle with sesame oil for added flavor.

10. Toss everything together and continue stir-frying for an additional 2-3 minutes until the ingredients are well combined and heated through.

11. Taste and adjust the seasoning with more soy sauce or salt and pepper if needed.

12. Remove the cauliflower rice stir-fry from the heat.

13. Garnish with sliced green onions and sesame seeds if desired.

Note: This Cauliflower Rice Stir-Fry is the perfect solution for using up any leftover fresh vegetables you have in your fridge. Don't let those veggies go to waste! Simply chop them up and incorporate them into this delightful stir-fry. And, if you're in a pinch and don't have fresh veggies available, frozen mixed vegetables work just as well and are equally healthy and nutritious. They are flash-frozen at their peak ripeness, preserving their nutrients and making this dish a convenient and wholesome option.

Ingredients:

• 2 cups fresh strawberries, hulled and halved
• 1 cup fresh blueberries
• 1 cup fresh pineapple, diced
• 1 cup fresh watermelon, diced
• 1 cup fresh cantaloupe, diced
• 1 cup fresh grapes, halved
• 1 tablespoon fresh mint leaves, finely chopped (optional, for garnish)

Honey-Lime Dressing:

• 2 tablespoons honey
• 2 tablespoons fresh lime juice
• 1 teaspoon lime zest
• 1/2 teaspoon vanilla extract

Instructions:

1. In a large mixing bowl, combine all the prepared fruits: strawberries, blueberries, pineapple, watermelon, cantaloupe, and grapes.

2. In a separate small bowl, whisk together the honey, fresh lime juice, lime zest, and vanilla extract to make the Honey-Lime Dressing.

3. Pour the dressing over the mixed fruits and gently toss to coat them evenly.

4. Cover the fruit salad with plastic wrap or a lid and refrigerate for at least 30 minutes before serving to allow the flavors to meld together.

5. Just before serving, garnish the Summer Fruit Salad with finely chopped fresh mint leaves for an extra burst of freshness and aroma.

Note: This Summer Fruit Salad with Honey-Lime Dressing is a delightful addition to all of the meals featured in this post. Its vibrant flavors and refreshing combination of fruits make it a perfect accompaniment! The delightful contrast of sweet and tangy notes in the Honey-Lime Dressing will complement the fresh and light flavors of the featured recipes, elevating your dining experience to a whole new level of satisfaction.