Summer Caprese Bowl

Under 400 calories,   this summer caprese bowl with a peachy sauce is inspired by a dated but delicious food memory.Summer CapreseSalad (1)This summer I did not budge from Wrightsville Beach, NC. IMG_0979_edited-2It’s not as leisurely as it  sounds (or looks). Let me assure you, I have not adopted the lifestyle of a wahine,  and I did not trade in my running shoes for a long board or even a paddle board.  Please do not call it  a staycation. It was a whirlwind of business and activity, from  my day job as a dietitian/nutritionist working in my private practice,  to my on call responsibilities managing a property at the beach. I loved each and everyone of  my guests, but if I said, I’m sorry  the tourist season is over,  I’d be deserving of four

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So this month’s Recipe Redux theme: a vacation inspired recipe,  comes from a not so recent trip. Some of my fondest memories are  traveling in the summer with my kids while they played junior golf. I ‘m not just unpacking memories, I’m digging deep into the archives… July 2008 when my son played in the US Junior Amateur Championship, sponsored by the United States Golf Association…IMG_4348 Boomer was sixteen, a rising sophmore at Laney High School.  He  was fortunate enough to have our friend and  club pro, Sara Bush  serve as a loyal caddie! The three of us loaded my SUV and drove fourteen hours to the event held here at …
IMG_4347_edited-1 Shoal Creek Golf Club,  Birmingham,  Alabama. My son (and all the junior golfers including the now PGA stars Jordan Spieth, and Emilio Grillo) were treated like tour pros and had terrific access to the club and it’s amenities, including meals. Parents paid for food, but were happy to have the convenience, not to mention the spread and hospitality this private club is know for!  Boomer and Sara ate quickly as they were focused on the difficulties of the course and the competition.  I  on the other hand, spent more time enjoying the food, and I distinctly remember the ginormous platers of roasted summer vegetables and a peach vinaigrette.  So today I’m combing these two food memories, into a balanced meal served in a bowl; cause that’s how we roll in 2016!

I love the taste and the nutritional profile  of this meal which meets my goal  to consume 30 grams of protein, along with plenty of veggies  and a  whole grain. Remember,  you don’t  always have to start from scratch. Using  leftovers makes putting together healthy and delicious combos, quick and easy;  I used grilled chicken and quinoa from last night in this bowl.IMG_4523_edited-1

CALORIES: 380; FAT 15 grams (3.9 sat, mono 6.2, poly 2.5) ; PROTEIN 33 grams; CARB 32 grams; FIBER 5 grams; SUGARS 7 grams; CHOL 70 mg; IRON 4.49 mg; SODIUM 553mg; CALCIUM 179 mg

Be sure to check out the links at the bottom of this post to see what vacation memories are inspiring my colleagues recipes this month!

 

Summer Caprese Bowl

by Diane Boyd, MBA, RD, LDN

Ingredients (serves 2)

  • 1 cup cooked quinoa
  • 2 cup fresh greens (romaine, red leaf lettuce, arugula)
  • 1 charred grilled zucchini (about 1 cup)
  • 1 oz. part skim mozzarella cheese
  • 1 tablespoon fresh basil
  • 6 ounces grilled chicken, sliced

for the peach vinaigrette

  • 1 tablespoon white balsamic vinegar
  • 1 teaspoon fresh chopped thyme
  • 1/2 teaspoon honey
  • 1/2 ripe peach, finely chopped
  • 1 tablespoon EVOO

Instructions

for the peach vinaigrette

Combine all ingredients except the oil in a blender. blend until combined. Allow to sit about 15 minutes. Slowly add EVOO to blender and combine.

1. In two bowls arrange cooked quinoa, lettuces, zucchini, basil, grilled chicken, torn mozzarella cheese. Drizzle with peach vinaigrette dressing.

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Grilled Salmon Skewers

Get your party started this summer with nutritious and delicious grilled salmon skewer appetizers. Grilledsalmon skewer appetizers (1)If there’s a trend I can get behind, it’s outdoor living!  I love creating spaces where I can read,  enjoy a bite to eat or just chill. Now that I’ve successfully refinished the surface of an old table (#inlovewithmyminisander), I’ m ready to reveal my latest project…

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..call it a patio, porch, or veranda, but I call it Keeper’s bedroom. Here’s where Keeper, my 16 year old labrador retriever  hangs out  most days and some nights too!IMG_4311

My new dog friendly zone ties in with the al fresco dining part this month’s Recipe Redux theme : Small Plates for Sunny Days.

Small bites are perfect for trying many different tastes. Take tapas style eating outside for al fresco dining or a simple picnic. Or maybe you’re serving small bites at a bridal or baby shower or a graduation party. Show us your healthy take on small plates and finger foods. 

Hanging out with Keeper, in his shady exterior  room, I’m enjoying my delicious small bites, Grilled Salmon Skewers. (BTW, all my dogs love salmon). These little kebabs, high in protein and omega 3 fatty acids,  make a dynamite combo with other  finger foods or salads; I paired a couple with some tabouli, made with ingredients from my CSA (community sponsored agriculture) box.IMG_4272 I  bet there are some more great links from my Recipe Redux colleagues  at the bottom of this post for recipes that will pair delightfully with my Grilled Salmon Skewer appetizers. Please let me know in the comments section what you think looks yummy!

Grilled Salmon Skewers (Appetizers)

by Diane Boyd

Ingredients (serves 12)

  • 1 pound salmon filet, skinned
  • 3 tablespoons pesto sauce
  • 1 tablespoon lemon juice
  • lemon slices

Instructions

Thirty minutes before grilling, soak twelve 6- to 8- inch wooden skewers in water. Drain. Set aside.

Preheat gas grill.

Rinse salmon; pat dry with paper towels. Cut salmon filet in half lengthwise, then cut each piece crosswise into 6 pieces.

Combine pesto, lemon juice and salmon. Toss. Allow to stand 5 minutes. Tread one salmon pice onto each wooden skewer.

Reduce heat on grill to medium. Arrange skewers on greased grill rack. Cover. Grill for about 3 minutes then turn. grill for 3 to 5 minutes or until fish flakes easily with a fork. Serve with lemon wedges.

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