Fresh & Simple: 12 Light and Nourishing Recipes to Celebrate Summer Flavor

A New Season of Eating

Summer cooking is about ease, brightness, and flavor. These 12 light recipes are packed with nutrients, easy to prepare, and perfect for sunny days. Whether you're grilling, blending, or tossing things together, these meals offer hydration, color, and satisfaction — no stove sweat required.

Chilled Cucumber Yogurt Soup
A refreshing cold soup for warm nights
2 cucumbers, peeled and chopped
1 cup plain Greek yogurt
1 garlic clove
1 tbsp olive oil
Juice of ½ lemon
Fresh dill or mint
Salt & pepper
Blend all ingredients, chill for 1 hour, top with herbs and olive oil

Grilled Peach & Arugula Salad
Sweet, smoky, and peppery
2 peaches, halved and grilled
3 cups arugula
¼ cup crumbled feta
2 tbsp toasted walnuts
Balsamic glaze
Slice grilled peaches, toss with other ingredients, drizzle glaze

Watermelon Basil Smoothie
Refreshing and naturally hydrating
2 cups watermelon (frozen is fine)
Juice of 1 lime
Handful of basil
½ cup coconut water
Blend until frothy and strain if needed

Zoodles with Avocado Pesto
No cooking required
2 zucchinis, spiralized
1 ripe avocado
Juice of 1 lemon
1 garlic clove
2 tbsp olive oil
Handful of basil
Salt & pepper
Blend pesto ingredients, toss with zoodles, add cherry tomatoes if desired

Mediterranean Quinoa Bowl
Great for meal prep
1 cup cooked quinoa
½ cup chickpeas
½ cucumber, chopped
¼ cup cherry tomatoes
2 tbsp hummus
1 tbsp olive oil + lemon juice
Combine all in a bowl or jar, serve cold or room temp

Lemon Herb Grilled Chicken Skewers
Protein-packed and flavorful
2 chicken breasts, cubed
Juice + zest of 1 lemon
1 tbsp olive oil
1 tsp oregano or thyme
Salt & pepper
Marinate 30 mins, grill on skewers until cooked through

Dark Chocolate Banana Bites
Naturally sweet frozen treat
2 bananas, sliced
½ cup dark chocolate chips
1 tsp coconut oil
Sea salt (optional)
Melt chocolate and oil, dip banana slices halfway, freeze

Tomato, Avocado & Corn Salad
A bowl full of summer
1 cup cherry tomatoes, halved
1 avocado, diced
½ cup corn
2 tbsp red onion, minced
Juice of ½ lime
Salt, pepper, cilantro
Combine all and toss gently, serve chilled

Chia Berry Breakfast Parfait
Perfect make-ahead breakfast
3 tbsp chia seeds
1 cup almond milk
½ tsp vanilla
½ cup mixed berries
1 tbsp almonds or granola
Mix chia, milk, vanilla and chill overnight. Top with berries and crunch

Cucumber-Mint Gazpacho
Cool and herby Spanish-style soup
3 cucumbers, peeled and diced
1 green bell pepper
½ avocado
Juice of 1 lime
Handful mint
Salt & pepper
Blend all and chill before serving with mint garnish

Mango Black Bean Tacos
Tropical and satisfying
4 corn tortillas
½ mango, diced
½ cup black beans
2 tbsp red onion
1 tbsp lime juice
Cilantro, napa cabbage
Mix filling ingredients, spoon into tortillas, top with cabbage and cilantro

Grilled Veggie Plate with Tahini Dip
A summer classic
Zucchini, bell pepper, eggplant, mushrooms
Olive oil, salt, pepper
Tahini Dip:
¼ cup tahini
Juice of 1 lemon
1 garlic clove
2–4 tbsp water
Grill veggies until soft. Whisk dip until smooth and serve on the side

Wrap-Up Tips for a Flavorful Summer

Double the recipes for leftovers
Pair dishes for full meals (ex: quinoa bowl + smoothie)
Keep summer snacks handy: chia parfaits, banana bites, fruit + nuts
Batch prep to save time and enjoy more sunshine

Eat colorfully. Hydrate wisely. Keep it simple — and delicious.