Mixed Berry Chia Pudding Parfait

Chia pudding is such a delicious treat! PLUS, when you make a BATCH, you will have four servings ready to go for a perfect snack or mini meal.

A big bonus of chia seeds beyond the omega-3 fats they deliver is that they are loaded with fiber, which makes this filling! You could switch this up and pair it with other favorite fruit, use a different type of milk (this calls for coconut milk), or even add an extra drizzle of maple syrup if needed.

Mixed Berry Chia Pudding Parfait (Image: Owen Morgan)

Mixed Berry Chia Pudding Parfait (Image: Molly Morgan)

Mixed Berry Chia Pudding Parfait
Serves 4

Ingredients:
1 1/2 cups unsweetened vanilla coconut milk
1/2 cup chia seeds
1/4 cup maple syrup
1 cup frozen mixed berries*
1 teaspoon vanilla
4 tablespoons Barlean’s Lemon Creme Omega Swirl (for serving)
1 cup+ fresh blueberries (for serving)

*I used Wyman’s frozen mixed berries!

Directions:

1. In a small bowl whisk together the milk, chia seeds, maple syrup, and vanilla. Stir in the frozen mixed berries. Cover and refrigerate at least 2 hours or for best results, overnight.

2. Divide among serving containers, drizzle container with omega swirl, layer the chia pudding and fresh blueberries. Then finish with a drizzle of omega swirl and fresh blueberries.

For more info on Barlean’s Omega Swirl, click here

Nutrition facts (per serving): 200 calories, 9 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 20 milligrams sodium, 30 grams carbohydrates, 4 grams fiber, 19 grams sugar, 2 grams protein

Blueberry Pie Bars

This bar recipe is inspired by Ina Gartner’s Apple Pie Bar recipe and was shared with me from a friend of ours. We started growing blueberries this year so I adjusted the recipe to make Blueberry Pie Bars instead. They were so delicious!

You could definitely swap the blueberries for other summer berries like raspberries, strawberries, or even a mix of berries.

Blueberry Pie Bars (Image: Molly Morgan)

Blueberry Pie Bars
Serves 12

Ingredients:
2 sticks butter, softened
1/3 cup sugar
1/4 cup brown sugar
2 cups all purpose flour (or whole wheat pasty flour)
1/3 cup walnuts, finely chopped
pinch of salt

Filling:
4 cups blueberries
1 tablespoon lemon juice
3 tablespoons sugar
2 tablespoons butter
1 teaspoon cornstarch

Directions:

1. Preheat oven to 375 degrees F. Line a 9 x 9 (or similar pan) with parchment paper or coat with non-stick cooking spray.

2. For the crust: In a mixing bowl combine the butter, sugar, brown sugar, and vanilla. Beat until light in color and creamy. Stir in the flour, walnuts, and salt. Press about 2/3 of the sough into the prepared pan and lightly press to cover the bottom of the pan. Reserve the remaining dough. Refrigerate for 20 minutes.

3. Bake the crust for 20 minutes, until lightly browned. Remove and set aside.

4. Meanwhile in a sauce pan combine the butter, blueberries, lemon juice, and sugar. Cook over low to medium heat, stirring often for 15 minutes. The berries will soften and some of the liquid will have evaporated. Add the cornstarch during the last minute of cooking and stir until the mixture lightly thickens.

5. Spread the berry mixture evenly over the baked crust. Then crumble the reserved dough and spread across the top. Bake for 25 to 30 minutes or until the topping is golden brown. Cool slightly and serve.

Serving suggestion: Tastes great with vanilla frozen yogurt or ice cream.

7 Super Simple Side Dishes

There are so many delicious flavors of summer! Here are some super simple side dishes that are built around some of what is fresh now, including: green beans, peaches, fruit, peppers, tomatoes, cucumbers and zucchini.

Summer Peach Burrata Caprese

Slice a tomato and peach into thin slices and arrange on a platter around pieces of burrata cheese. Then add in fresh basil leaves and just before serving drizzle with balsamic glaze. See the picture above of this delicious and pretty dish.

Roasted Garlic Green Beans

Roasted Garlic Green Beans

How to: Preheat oven to 425 degrees F. Trim green beans. Place about 2 cups of beans on baking sheet and drizzle with 1 tablespoon of olive oil and sprinkle with 1 teaspoon garlic powder. Roast for 15 to 20 minutes until beans are tender and lightly browned. Serve.

Adjust quantities of olive oil and garlic powder based on the amount of green beans used.

Note: this would work well with wax beans too!

Sliced Veggie Tray

Wash and prepare garden-fresh veggies like sweet cherry tomatoes, cucumbers, and carrots. Slice the cucumbers and carrots into slices or sticks. Arrange all of the veggies on a tray, chill, and serve paired with your favorite vegetable dip.

Baked Zucchini Parm Fries

Baked Zucchini Parm Fries

Prepare a batch of baked zucchini parm fries, click here for the recipe. These go great paired with your favorite grilled protein or can even be served as an appetizer!

Fresh Fruit Salad

Wash and prepare a variety of colorful fruit selections like blueberries, strawberries, peaches, watermelon, and cherries. Toss together in a serving bowl, chill, and serve.

Roasted Vegetable Pasta Salad

Roasted Vegetable Pasta Salad

This twist on the traditional pasta salad is perfect for a simple summer side dish and can easily be made ahead! Click here for the recipe.

Bean and Veggie Dip

A delicious dip that goes well as a side dish at dinner or even an appetizer! Serve with whole grain tortilla chips or even use it as a topping for tacos. Click here for the recipe.

Mediterranean Loaded Fries with Tahini Sauce

These fries are delicious and loaded with all the right things - falafel, chopped red and yellow pepper, sliced olives, diced radishes and cucumber, and crumbled feta cheese. Plus then topped with this homemade magical tahini sauce!

This recipe calls for two frozen products - one from Alexia and another from Sol Cuisine, if you can’t find these brands at your grocery stores opt for similar products. Or you can make your own baked sweet potato fries and falafel too!

For a baked Sweet Potato Fry recipe, check out my go-to recipe on page 115-116 in my book Skinny Size It (Harlequin Non-Fiction).

Mediterranean Loaded Fries (Image: Molly Morgan)

Mediterranean Loaded Fries with Tahini Sauce
Serves 4

Ingredients:
1 bag (15 oz) of Alexia Sweet Potato Fries
1 cup chopped veggies (red pepper, yellow pepper, cucumber, radish, onions)
1/4 cup sliced black olives
1 bag (10 oz) Sol Spicy Mediterranean Falafel or similar

Ingredients - Sauce:
1/2 cup tahini
1/4 cup fresh lemon juice
5 tablespoons water, plus more
1 tablespoon maple syrup
1 small garlic clove, minced
1/2 teaspoon sea salt

Directions:
1. Pre-heat an air-fryer or oven to 425 degrees F. Cook the sweet potato fries and falafel to the package instructions.
2. Meanwhile in a small bowl whisk together the tahini sauce ingredients and chop the vegetables.
3. Arrange the baked fries on a platter and top with vegetables, olives, feta, and falafel. Then finish with the tahini sauce AND serve with extra tahini sauce on the side.

Avocado Ruben Sandwiches

This simple and delicious sandwich is perfect for warm summer nights! Plus the each serving of the Thousand Island dressing has 1/3 of the calories (only 20) compared to traditional dressing.

Avocado Ruben (Image Source: iStock)

Avocado Rubens
Serves 4

Ingredients:
1 cup sauerkraut
8 sliced rye bread, toasted
1 medium ripe avocado, halved, pit removed, peeled and sliced
1 large tomato, cut into 8 slices
¼ cup of Guiltless Thousand Island Dressing (See recipe below)

DIY Thousand Island Dressing Ingredients:
1 cup reduced fat mayonnaise
¼ cup ketchup
3 tablespoons sweet pickle relish

Directions:

1, In a skillet sauté the sauerkraut for 3 – 5 minutes, until it is lightly warmed.

2. Prepare sandwiches: top 1 slice of bread with sauerkraut, avocado, tomato slices, and top with 1 tablespoon of the Thousand Island Dressing.

Optional: Add slice of Swiss cheese or your other favorite cheese, lettuce or spinach, cucumbers, or other sliced veggies.

Shortbread Dreamy Bars

Eating healthy is all about balance and everyone needs a chocolate treat from time to time! These shortbread bars are served chilled and are perfect for hot summer days.

And thanks to one of my friends and instagram followers for the recipe name suggestion! If you are on instagram, you can find me @mollymorganrd.

Note: These are gluten-free and can be made nut-free and vegan, depending on some of your ingredient selections.

Shortbread Dreamy Bars (Image: Molly Morgan)

Shortbread Dreamy Bars
Serves 8 (full bars) - 16 (half bars)

Base Ingredients:
1/2 cup melted Earth Balance spread
1 cup Bob’s Red Mill 1:1 gluten-free flour
1/3 cup confectioners sugar
1 tablespoon corn starch
1/2 teaspoon salt
1 teaspoon vanilla

Creamy Topping - Ingredients:
2 tablespoons Earths Balance spread, melted
1/2 cup sunflower nut butter or peanut butter
1/3 cup maple syrup
1 teaspoon vanilla
1/4 teaspoon salt

Chocolate Topping - Ingredients:
1/2 cup dark chocolate chips, melted*
dark chocolate chips to garnish

*Or choose chocolate of choice

Directions:
1. Preheat oven to 350 degrees F. Line a loaf pan with parchment paper.
2. In a small mixing bowl combine the base ingredients: melted spread, flour, confectioners sugar, cornstarch, vanilla, and salt. Spread mixture evenly in prepared pan. Bake for 15 - 20 minutes, until lightly browned.
3. In a mixing bowl, combine the creamy topping ingredients: melted butter, sunflower butter or peanut butter, maple syrup, vanilla, and salt. Stir to combine. Spread the mixture evenly over the base.
4. In a small bowl, place the dark chocolate chips, and microwave to melt. Then spread gently over the topping and finish by placing dark chocolate chips on the top.
5. Refrigerate for 2 hours (or more). Lift from the pan using the parchment and slice into 8 bars and then cut each bar in half. Store in an air-tight container in the refrigerator.

Tip: These taste great cut into bitesize pieces with your favorite vanilla ice cream or coconut ice cream.

Air-Fried Protein Bites

These mini protein bites have 8 grams of protein per serving. If you have never tried tofu, this is a great way to try it! Plus they taste great tossed or dipped in your favorite sauces like teriyaki sauce, buffalo sauce, stir-fry sauce, or BBQ sauce.

Air-Fried Protein Bites (Image: Molly Morgan)

Air-Fried Protein Bites
Serves 4

Ingredients:
14 oz tofu (drained)
1/4 cup cornstarch
2 teaspoons paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1/4 teaspoon black pepper
1 teaspoon olive oil

Directions:
1. Wrap the tofu on paper towels or clean towel. Place a cast iron skillet on top and let the water drain out.

2. In a small mixing bowl, mix the cornstarch and spices together.

3. Cut the tofu brick into 1/2-inch cubes. Toss each cube in the spice mixture and place on air-fryer tray.

4. Lightly spray the tofu with oil. Air-fry at 400 degrees F for 15 to 20 minutes.

Serving suggestion: Toss with stir-fry sauce and serve over brown rice.

Nutrition facts (per serving): 120 calories, 5 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 15 milligrams sodium, 10 grams carbohydrates, 1 gram fiber, 1 gram sugar, 8 grams protein

Ginger Vegetable Stir Fry

A simple and flavor packed recipe, perfect for busy nights! To add protein to this, consider edamame, cubed tofu, or chicken! Prepare the protein first, then proceed with the rest of the recipe.

Stir-Fry Vegetables (Image source: iStock)

Ginger Vegetable Stir Fry
Serves 4

Ingredients:
1 tablespoon corn starch
1 ½ teaspoons garlic, minced
2 teaspoons ginger root, divided
¼ cup peanut or sesame oil
4 cups stir fry veggies (e.g. broccoli, cauliflower, carrots, red pepper, snap peas)
2 tablespoons light soy sauce or tamari
2 tablespoons water
¼ cup chopped onion

Directions:

1. In a large bowl, whisk together the cornstarch, garlic, 1 teaspoon ginger, and 2 tablespoons of the oil. Then add-in the stir-fry veggies, tossing lightly to coat.

2. Heat the remaining 2 tablespoons of oil in a large skillet or wok over medium heat. Add the vegetables and cook for 2 to 3 minutes, stirring constantly. Then add-in the soy sauce, water, onion, and remaining ginger. Cook until vegetables are tender but still crisp.

Serving suggestions – Serve over cooked brown rice or quinoa. For a protein boost: add edamame, tofu, or chicken.

Roasted Vegetable Pasta Salad

Roasted Vegetable Pasta Salad (Image Source: Molly Morgan)

Roasted Vegetable Pasta Salad
Serves 10 to 12

Ingredients
1 red bell pepper, seeds removed and chopped
1 yellow bell pepper, seeds removed and chopped
1 red onion, peeled and chopped
1 bunch of asparagus, chopped
1 box of Banza rotini pasta*, cooked
1/3 cup olive oil
1/3 cup apple cider vinegar
1/3 cup sugar
½ teaspoon garlic powder
1 teaspoon dry mustard
Sea salt and black pepper
¼ cup sliced black olives
¼ cup crumbled feta cheese

Directions:

1. Preheat the oven to 425 degrees F.

2. In a small bowl whisk together the olive oil, apple cider vinegar, sugar, garlic powder, and dry mustard. Season with sea salt and pepper.

3. Fill a baking sheet with chopped vegetables. Drizzle with ½ of the prepare dressing. Roast the vegetables for 20 to 25 minutes, until they are roasted and tender.

4. In a serving bowl toss together the roasted vegetables and pasta. Then toss in the sliced olives, feta, and reserved dressing. Serve immediately or if desired, chill before serving.

This tastes great made ahead!

*Banza pasta is pasta made from chickpeas, which is a great option because it is rich in protein and fiber. You can substitute other rontini style pasta if desired.

Berry Mojito Popsicles

Berry Mojito Popsicles (Image source: iStock)

Berry Mojito Popsicles
Serves 10 - 12 popsicles

Ingredients:
2 1/2 cups water
3/4 cup sugar (Or sugar alternate)
30 mint leaves, divided
1/4 cup lime juice
1/4 cup rum*
1 cup+ frozen or fresh blueberries, raspberries, blackberries, or strawberries

Directions:
1. In a small saucepan combine the sugar and water; bring to a boil. Remove from heat and stir in 20 mint leaves. Cover and let steep until mint syrup is cool.

2. Slice any berries that are large in size into slices or bitesize pieces.

3. In a small mixing bowl combine the prepared mint syrup, lime juice, and rum. Pour mixture into Popsicle molds, adding remaining mint leaves and berries of choice into each one. Freeze for at least 4 hours or overnight.

*omit rum, if desired

Nutrition facts per popsicle: 110 calories, 0 grams fat, 0 grams saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 0 milligrams sodium, 15 grams carbohydrates, 1 gram fiber, 14 grams sugar, 0 grams protein