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Health and Wellness

Summer means the start of fun-filled days of outdoor activities and spontaneous weekend gatherings with friends and family.  It is also a time when most people want to enjoy all the fresh vegetables and fruits the season brings while keeping time in the kitchen to a minimum.

Below are a few healthy summer recipes that are easy and delicious! These recipes will help keep your time in the kitchen to a minimum so you can enjoy the beautiful, longer days of summer. Hope you enjoy!

Apricot Mustard Glazed Salmon

Submitted by: Rose Clifford, RDN, MBA, IONA

Makes 4-6 servings

This simple and tasty dish is sure to please your family and friends!


  • 1 ½ lbs. fresh or thawed frozen salmon fillet, rinsed and patted dry
  • Salt and pepper to taste
  • 2 tablespoons extra virgin olive oil
  • 1 tablespoon apricot jam
  • 1 tablespoon grainy mustard (“grainy” mustard contains whole mustard seeds and can be found at any grocery store on the shelf with the other mustards)
  • Juice of ½ lemon (optional)

Oven Directions:

  1. Preheat oven to 400° F (375° if using a convection oven).
  2. Line a baking dish with foil and place salmon, skin side down, in the dish.
  3. Mix together the olive oil, jam, and mustard and spread the mixture evenly over the salmon.
  4. Bake for about 15-20 minutes, until the fish flakes and the top is lightly browned.
  5. Remove from oven, squeeze lemon juice over the fish, and serve.

Alternative directions for cooking on an outdoor BBQ grill:

  1. Heat grill, either charcoal or gas, to medium-high (you should be able to hold your hand about 1 inch above the cooking grate for 3 to 4 seconds before pulling it away from the heat).
  2. Place salmon, skin side down, on a large sheet of heavy-duty aluminum foil (about 18 in. x 12 in.).
  3. Mix together the olive oil, jam, and mustard and spread the mixture evenly over the salmon.
  4. Fold foil over fish and seal tightly.
  5. Grill, covered, over medium heat for 10-15 minutes or until fish flakes easily with a fork. Open foil carefully to allow steam to escape.
Nutrition Tip: Fish is a healthy alternative to red meat. Fattier fish, such as salmon, mackerel, herring, trout, and swordfish, contain omega-3 fats (EPA and DHA), which are healthy for your heart.

Photo Credit: Rose Clifford, RDN, MBA

Fresh Mozzarella, Tomato & Basil Couscous Salad

Submitted by: Heather Kapp, MPH, LCSW, www.cookinglight.com

Makes 5 servings

This recipe is good as a salad or side dish.  Please note this recipe does need to marinate for 30 minutes.


  • 2 cups diced tomatoes
  • ¼ cup (3 oz.) diced fresh mozzarella (or part-skim mozzarella)
  • 3 tablespoons minced shallots
  • 2 teaspoons extra-virgin olive oil
  • ½ teaspoon salt
  • ½ teaspoon black pepper
  • 1 garlic clove, crushed
  • 1 ¼ cups water
  • 1 cup uncooked whole wheat couscous
  • ¼ cup fresh basil
  • Basil leaves, optional


  1. Combine first 7 ingredients in large bowl. Cover and marinate in the refrigerator for 30 minutes.
  2. Bring water to boil in medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. After 5 minutes, remove lid and fluff with a fork.
  3. Add couscous and fresh basil to tomato mixture; toss gently. Garnish with basil leaves, if desired. This dish can be eaten either right away warm, or put in the refrigerator and chilled and eaten later.
Nutrition Tip: Couscous (pronounced Koose-Koose) is considered a pasta which is made of small granules of semolina flour. Whole wheat couscous can contain up to 6 grams of fiber in a serving and can help you meet your recommended daily amount of fiber.
Photo Credit: Cooking Light

Fresh Cherry and Corn Salad

Submitted by: Alice Bender, MS, RDN, Associate Director of Nutrition Programs at the American Institute for Cancer Research

Makes 8 Servings

This tasty salad has only 5 ingredients and requires very little preparation.  It has a great presentation and would make any summer table shine!

Dressing Ingredients:

  • 1/2 medium shallot, finely chopped
  • 3 cloves garlic, minced
  • 1/4 cup extra virgin olive oil
  • 1/4 cup balsamic vinegar
  • Salt and freshly ground black or white pepper to taste

Salad Ingredients:

  • 5 ounces baby arugula or baby spinach
  • 4 ears cooked fresh corn, kernels sliced off cob
  • 1/2 cup finely sliced red onion
  • 3/4 cup feta cheese
  • 1 lb. fresh dark cherries, pitted, sliced in half


  1. In small mixing bowl, combine all dressing ingredients. Whisk well.
  2. In large salad bowl combine arugula, corn and onion.
  3. Drizzle with dressing and toss to coat.
  4. Arrange salad on individual dishes and sprinkle with feta. Top with cherries and serve.
Nutrition Tip: Cherries are a good source of potassium which has been shown to be beneficial for heart health.
Photo Credit: AICR

Fresh Peach Trifle

Submitted by Katie Seber, MS, RD first published in www.allrecipes.com

Makes 8 servings

A fresh peach dessert will never disappoint your family and friends!


  • 6 large ripe peaches – peeled, pitted and sliced
  • 1 tablespoon fresh lemon juice
  • 2 (8 ounce) containers vanilla yogurt
  • 1 teaspoon lemon zest (grated peel of a lemon)
  • 1 (10 inch) prepared angel food cake


  1. Place peaches in a large bowl, and gently toss with lemon juice.
  2. Put 1 cup of peaches in a blender, set aside remaining slices, and blend until smooth.
  3. Scoop yogurt into a bowl; stir in the peach puree and lemon zest until well blended.
  4. Cut the angel food cake into squares and place half in the bottom of a glass dish.
  5. Spoon half of the peach slices over the cake. Cover with half of the yogurt mixture. Place remaining cake squares over the yogurt. Top with peaches, saving 5 or 6 peach slices for garnish. Cover with remaining yogurt mixture. Garnish with peach slices.
  6. Refrigerate until ready to serve.
Nutrition Tip: Peak peach season is late June through early September. Peaches are full of vitamin C and are also a good source of potassium and fiber.
Photo Credit: AllRecipes.com

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