Summer is the perfect time to enjoy light and healthy recipes that both nourish and refresh the body. Additionally, the benefits are as bountiful as the recipe options. A nutritious diet plays a vital role in supporting overall health and well-being, especially for cancer survivors. Light and healthy meals can also help manage weight, which is crucial as excessive weight gain can increase the risk of cancer recurrence. During the summer heat, lighter meals can be easier to digest, preventing discomfort and promoting better hydration, which is vital for overall health and recovery.
By embracing light and healthy eating habits, cancer survivors can nourish their bodies and embrace the joy of delicious, seasonal flavors while supporting their ongoing journey toward wellness. In the spirit of summer’s vibrant energy, we have curated a collection of recipes designed for cancer survivors to enjoy all season long.
Light and Healthy Summer Recipes
These recipes are not only bursting with flavor, but they also prioritize ingredients known for their cancer-fighting properties, providing you with a nutritional plan that promotes healing, rejuvenation, and overall well-being.
Crustless Garden Vegetable Quiche
Summer offers a bounty of fresh vegetables. Why not enjoy them all at once? This recipe from Savory Lotus serves as a great base but can be tweaked to include your favorite summertime veggies or herbs.
Ingredients
- 2 tbsp ghee or avocado oil
- 2 small zucchinis, sliced thin into rounds
- 1/2 small onion, chopped
- 2 cloves garlic, minced
- 3 cups baby spinach
- 1 1/4 cup small tomatoes, sliced thin
- 1 Tbsp fresh basil, minced + extra for garnish
- 8 eggs
- 1/4 cup dairy-free milk
- 1/2 tsp salt
- Fresh ground pepper to taste
Directions
- Preheat oven to 350°. Liberally grease a pie pan or quiche pan.
- In a large skillet, melt one tablespoon of fat of choice over medium-high heat. Arrange zucchini rounds in a single layer in the bottom of the skillet and cook until starting to brown. Flip zucchini rounds and cook on the other side. Remove from heat.
- Lower heat to medium, add the remaining tablespoon of fat, and cook onions until translucent and beginning to brown, about 3-4 minutes. Add garlic and cook for one minute. Add baby spinach and cook until just wilted. Remove from heat.
- Spread the onion/spinach mixture evenly onto greased pan. Layer cooked zucchini rounds and tomato slices on top, reserving a handful of each for the top. Sprinkle on minced basil.
- In a large bowl, whisk together eggs, dairy-free milk, salt, and pepper. Pour the mixture over the top of the vegetables in a quiche pan. Give a little shake to settle. Top with remaining zucchini and tomato slices.
- Bake for 35-40 minutes, until the center is set. Cool slightly before slicing into wedges. Garnish with fresh basil.
Gather up fresh lettuce and herbs for this quick and easy salad. Whether you’re looking for a quick salad to make at lunch or a filling dinner option, this Cafe Delites recipe offers the perfect solution.
Ingredients
Marinade/Dressing:
- 1/4 cup balsamic vinegar
- 2 tbsp olive oil
- 2 tsp brown sugar
- 1 tsp minced garlic
- 1 tsp dried basil
- 1 tsp salt
Salad:
- 4 chicken thigh fillets, skin removed
- 5 cups romaine lettuce leaves, washed and dried
- 1 avocado, sliced
- 1 cup cherry tomatoes, sliced
- 1/2 cup mini mozzarella cheese
- 1/4 cup basil leaves, thinly sliced
- Salt and pepper, to taste
Directions:
- Whisk marinade ingredients together to combine. Place chicken in a shallow dish. Pour about 4 tbsp of the marinade mixture over the chicken and stir around to evenly coat. Reserve the rest of the marinade to use as dressing.
- Heat about 1 tsp of oil in a large skillet over medium-high heat. Grill or sear chicken until golden, crispy, and cooked through. Once the chicken is cooked, set aside and allow to rest.
- Slice chicken into strips and prepare the salad by mixing salad ingredients together. Top with basil strips and chicken strips. Drizzle with remaining dressing. Season with salt and pepper.
What better way to beat the heat than with a classic fudge bar? This Chocolate Covered Katie recipe offers health-conscious ingredients so the whole family can enjoy this treat… guilt-free.
Ingredients
- 8 oz chocolate chips (or sugar-free chocolate chips)
- 1/2 cup peanut butter or allergy-friendly sub (sun butter, coconut butter, almond butter, etc.)
- Optional chopped walnuts, shredded coconut, chia seeds, etc.
Directions
- Line an 8×8 pan with parchment or wax paper, and set aside. If nut butter is not stir-able, gently warm it until soft. Melt the chocolate chips (Google how to melt chocolate if unsure, as it’s easy to burn). Stir together all ingredients until smooth.
- Pour into the pan and spread out evenly. Freeze for 10 minutes or until firm enough to slice.
- The bars can stay out at room temperature if you’re serving them, especially if it’s not too warm outside or in your home. Store leftovers in the fridge or freezer.
Survivor Fitness: Support for Cancer Survivors
At Survivor Fitness, we understand the unique journey that cancer survivors face. We believe that nourishing your body with wholesome ingredients is an essential part of your wellness routine. Our nutrition partners have put together dozens of nutrition and fitness resources for cancer survivors, including a collection of our favorite recipes.
Learn more about our program and how we will walk alongside you to progress your post-treatment recovery, empowering you to take control of your healing journey. Connect with us today to learn more!
