3 Delicious Summer Recipes To Boost Your Vitality

Bowl of Quinoa Salad with Garlic, Tomatoes and Parsley

As summer approaches up here in the northern hemisphere, a lot of us are hankering for mouth-watering meals and the nourishing presence of friends and family.

Eating outside, under the open sky, with the folks you love… it just warms the soul.

Today I want to share 3 super nutritious meals that are delicious and guaranteed to crowd-please.

Because every one of us is so unique, we humans enjoy a variety of food plans. We crafted the 3 recipes below so that there’s something for just about everyone.

#1 Superfood Salad

Whether you’re a seasoned vegan-veteran or considering the vegan/vegetarian diet for the first time, it’s important to ensure that you are getting the right amount of protein and nutrients into your body. According to numerous studies, you may need up to 0.8 grams of protein per day for every kilogram you weigh, depending on age and other factors.

It’s easy to get confused about where to find complete nutrition if you’re cutting out meats and dairy products. But this delicious recipe provides all the protein you need from superfood, plant-based ingredients.

Ingredients

  • 1 sweet potato
  • 1 tablespoon of your preferred oil for frying
  • Salt – to taste
  • ¾ cup uncooked quinoa, washed 
  • ½ cup goji berries
  • ½ cup pepitas (raw pumpkin seeds)
  • 1 cup fresh veggies of choice (mushrooms, tomatoes, broccoli, carrots are all good choices)
  • 1 cup of arugula
  • 1 cup of baby kale
  • 2-4 radishes, finely sliced 
  • A handful or two of assorted nuts (pecans or walnuts work great)

Salad dressing

  • 3 tbsp peanut or almond butter
  • 1 tbsp soy-free tamari or soy sauce substitute
  • ½ tsp honey or maple syrup
  • ½ tsp apple cider vinegar or squeezed lemon juice
  • 1-2 garlic cloves thinly sliced
  • 1 tbsp of grated ginger

Instructions

  1. Preheat oven to 450°F degrees
  2. Toss sweet potatoes in the olive oil and add salt if you wish
  3. Bake until softened (about 30-45 minutes). When done, remove from pan to cool.
  4. In a small saucepan, add the washed quinoa with 1.5 cups of water. Bring to a boil, cover, and reduce to a simmer until all water is cooked out and quinoa is fluffy
  5. Mix together dressing ingredients in a small bowl
  6. Toss the veggies, leafy greens, berries and seeds & nuts together in a large bowl – add the dressing
  7. Add sweet potato and quinoa to the bowl and mix all ingredients
  8. Enjoy!

#2 Salmon Bowl

For the carnivores in the house, we have to make sure we’re consuming healthy and consciously-sourced animal protein. Salmon contains vital nutrients such as B vitamins that increase energy, reduce inflammation, and literally build brain cells.

It’s important to match the nutritious omega 3 fatty acids in the salmon with a good source of carbohydrates, so that they can work together to provide you with the energy you need now and give your body the ability to store the rest for later. That’s why I add plenty of veggies and good grains to any dish with an animal-based protein. 

This salmon bowl recipe checks all the boxes!

(If you’re on a Keto or other low-carb diet, this is an easy one to adjust to your specific needs!)

Ingredients

  • 1-2 cups of chopped sweet potato
  • 1 salmon fillet
  • 10-12 Brussels sprouts, chopped in half
  • 1-2 cups of leafy greens (kale, spinach, arugula — a mix is best)
  • 3 tbsp olive oil
  • 1 tsp of turmeric
  • ½ tsp of pepper
  • 1 tsp of garlic powder
  • 1 tsp of Italian seasoning
  • Sea salt to taste

Salmon marinade

  • Juice of 1 lemon
  • 1-3 tbsp of balsamic vinegar
  • 1 tsp of honey

Instructions

  1. Preheat oven to 450°F degrees
  2. On a tray, toss sweet potatoes in 1 tablespoon of the olive oil and add salt if you wish
  3. Bake until softened (about 30-45 minutes). When done, remove from pan to cool.
  4. Turn oven down to 350°F 
  5. Toss Brussels sprouts with seasonings, 1 tablespoon olive oil, and sea salt
  6. Roast until softened, about 20 mins
  7. Marinate salmon for 10 minutes while veggies bake
  8. Add salmon to baking tray and finish roasting for the 10 remaining minutes (adjust cooking time to ensure salmon is thoroughly cooked)
  9. Flip Brussels sprouts halfway through roasting to get an even roast
  10. Saute kale (or leafy greens) in remaining olive oil for about 5 minutes
  11. Place greens in a serving bowl followed by sweet potato, Brussels sprouts then salmon 
  12. Dress in lemon juice
  13. Serve and enjoy

#3 Gut-Healing Smoothie

I realize that we talk a lot about gut health, but it can’t be overstated. The condition of your microbiome has a clear and powerful connection to your energy levels, sleep patterns, immune system, and mental health– according to Harvard and many others. 

So as the days get hotter and longer, why not add a tasty treat to your midday routine? This smoothie is packed with gut-healing ingredients that taste as good as they are for you!

Ingredients

  • 1 1/2 cup full-fat coconut milk or almond milk
  • 2 cups leafy greens (kale/spinach)
  • 1 avocado
  • 1 banana
  • 1 tsp freshly grated ginger
  • 1/2 tbsp chia seeds
  • 1 tbsp hemp hearts
  • 1 tbsp raw honey
  • 1 tbsp magnesium
  • 1 tbsp collagen

Instructions:

  1. Blend until smooth
  2. Enjoy asap or save for 1 day if refrigerated

I hope these recipes serve you well. There’s no good reason not to have amazing summer (or winter!) meals that are incredibly nutritious.

Stay curious,

Nick Polizzi
Host of Proven: Healing Breakthroughs Backed By Science
& Founder of The Sacred Science

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48 Responses

  1. Hi Nick: Good information, thank you. I noticed your address is Berkeley. I grew up in Richmond and Oakland, went to SF State for under grad and grad school, just retired from Stanford’s retirement village, sold my house in Palo Alto and moved to the mountains near Yosemite, looking to hike my life away. Please keep up the good work.

  2. Hi Nick—Thank you for sharing the yummy recipes for summer and for keeping the community of Proven viewers connected. Being a retired librarian, I can’t help but point out that salmon is not meat. And being carnivorous is craving meat, not fish. Thanks again for sharing!

  3. Is there an alternative to avocados and sweet potatoes? So many recipes call for one or both. I have an big allergic reaction to avocados. The oil for cooking is ok. Sweet potatoes upset my stomach.

  4. Thank you Nick for sharing the great recipes. I am a type 2 diabetic and a vegetarian. Can you please send some diabetic friendly recipes/smoothies/salads?

    Thank you.

  5. Hi to All, I’m in southern part of Australia mid winter – the recipes great all year round or am I just an oddity 😅
    I’m not on any social media site nor do I have reliable internet, nor am I tech savvy or in tangible positive support community, I thank the access available to your gifts of variety when they get through.
    Apologies I don’t purchase etc though I do give forward & donate & share my pension in gratitude for the ‘good’ I have 🕊🐸

  6. We’ve grown so far from the innate knowledge of the ancients and their healing spirit so I’m grateful to you for keeping that spirit alive. There is so much more to learn and your efforts are much appreciated. I only hope it’s not too late to turn back. You are doing amazing work and I thank you for it.

  7. good morning Nick
    I ordered 10 episode packet I still not received att can you please tell me when can I get them?
    Nick I need your help you know many doctors i am going though chronic fatigue syndrome fast 20 years I couldn’t pins doctor can treat me chronic fatigue. Three years ago my heart my loving daughter passed away of Brian tumor I am going though so much emotional and depression
    Please can you help me find a doctor
    I enjoyed all the episodes you did phenomenal job
    I look forward to hearing from you
    Thank you
    God bless you nick
    Rani

  8. Thank you!
    The world needs people like you … teaching us to take good care of ourself & all others!
    Good Medicine!
    k.

  9. Hi, first I need to say thank you for this and all the emails you have sent and all I have learned. I have also been listening to I Thrive and Food Revolution. I learned that Ginger was a strong antiviral it is also good for the cardiovascular. I took fresh Ginger cut thin and made tea a few times a day. My BP caped going down. I am now having my tea and I take two 250 mg Ginger Root from Swanson Vitamins. As when I had my kidney started to fail and went down to 29%. I took 400 mg of CoQ 10 from a two different vitamin company’s and my numbers did not change much. When I started taking the Swanson brand my kidneys got much better in the test and kept going up, now they are almost normal in tests and staying there. The Ginger has got my BP down to normal with out the med’s from my Dr and my Dr is happy. With the I Thrive my sugar numbers have gone down from 98 at it’s lowest up to 115 most of the time now it is 92 most of the time and dose not go above 94 anymore and I test each day same time. I thank all of you for sharing for free. I am on disability and can not afford to pay.

  10. These look like good recipes. However, I would like to see how many servings are in each one, and what the nutritional values are.

    Thank you for sharing.

  11. Living in the Southwest desert of Arizona, I LOVE SALADS, and I am looking forward to trying these as they sound nutritious and delish! ! ! I am sure that I will be able to use these recipes all year long, especially during the winter when I can garden to my hearts content. I grow a lot of nutritious greens, like Kale and Chard and lettuce’s (I even eat my beet greens)! However, I can’t wait till autumn to grow, I gotta’ try these now, so I’m off to the Farmers market to see what I can score! THANK YOU!

  12. Really nice recipes Nick. I particularly like the Summer Salad recipe and will make that soon. I am interested in the Gut Healing Smoothie as I have a green smoothie every morning. I’ve never seen anyone suggest adding magnesium to a smoothie before. What sort of magnesium do you suggest? We have some ionic magnesium powder and Magnesium L-Threonate powder. I guess either would do.

  13. Your suggestions are great. I try to eat similar. Thanks, but can I substitute oats for hemp, as I cannot eat hemp well.

  14. Thanks for all the neat things and suggestions you send. Hard to keep all the ingredients handy, tho.

  15. Kia ora Nick – We are in the heart of winter here in New Zealand but I’m keen to make the superfood salad. Thank you for sharing 🙏

  16. Great recipes, especially the smoothie! I always have trouble with how much 1 cup of raw greens is — how thickly do you stuff them into the cup, are they whole leaves or pieces, small or large leaves, etc.? So I Googled it and found that the FDA says 1 cup of raw spinach is 30 grams, 2 different Medifast rep’s videos say 30 grams and 56 grams, Cookipedia says 100 grams, and CookItSimply.com says 225 grams! That’s such a wide difference! So if you have a chance, I’d love to hear what you mean when you say 1 cup of raw spinach. What’s your advice on the weight of a serving of raw greens?

  17. Happy Sunday. Thank you for sharing. The smoothie recipe looks great. Two ideas. Coconut Milk to replace almond milk. Coconut milk has no taste and more protein. Honey should be local.

  18. Thankyou Nick, these recipes are the kind l.m always looking out for. I am trying with the help of my Naturapath to reverse some serious health issues and your recipe selections are perfect. Sincerely Elizabeth

  19. I’m with you Wanda, living in Aotearoa, NZ… After watching the Proven docomentaries I’ve been to see our local integrative doctor and have upgraded my eating from vegetarian to vegan. These recipes are inspiring and am looking forward to adding them to my winter diet, thanks so much for sharing Nick

  20. These look delicious. Do you have the nutritional content information and the number or servings? Thank you.

  21. Are there any sources of vegan collagen? It sounds like a good substance to take but I’ve only seen collagen from animal bodies.

  22. Thanks for the great recipes. They will all help reduce Type 2 Diabetes. I was reading the comments and wanted to share a book that I am reading currently called ‘Metabolical’ by Dr. Robert Lustig, MD. He has very specific suggestions to improve our metabolic health and reduce Type 2 Diabetes. His motto is “Protect the Liver, Feed the Gut”. If we all reduce sugar and refined carbohydrates, we will all be healthier and improve Type 2 Diabetes and other conditions. He emphasizes eating whole foods that contain a good amount of fiber and cooking using whole foods of any type. Several podcasts and videos have been done interviewing Dr. Lustig that may be of interest (search YouTube or podcasts).

  23. Hi Nick,
    Thank you for your lovely recipes. Can you recommend a source for pumpkins seeds that are organic and NOT grown in China (most are and full of lead from the air and water there). Thank you!

  24. Please i don’t walk for disruption from TMJ -Teeth to feet and i can’t to chew….{ loss of some teeth ..and other) .many stories.
    Wich food for me?
    Thanks
    Emy

  25. I was wondering if u could replace the oils with the majuwana oils not sure what they call it u take the stuff that gets u high out then u can use the oil without getting stoned from it or would it ruin the taste of the meal your making?

  26. SACRED SCIENCE has taken the rich est treasure from the Earth and Create an environment and opportunity that allow our friends, patients, family to receive their own physical, emotional and financial treasure here on Earth.

  27. Just saw the super salad recipe, it looks nutritious and delicious. Thank YOU! 🙏

    One question – how many servings is it? 😊

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