3 comidas fáciles y refrescantes para el verano | SilverSneakers Mostrar recetas

Stay cool this summer with refreshing, nutrition-packed meals you can make with your family by the pool or at home for a special lunch treat.

Brilliant Black Bean Burgers

Satisfy your burger craving with this hearty, heart-healthy Black Bean Burger. These plant-based burgers are packed with fiber and protein and they are hearty enough to satisfy the most healthy appetite. The nutritional yeast is optional, but I suggest trying it, as it gives a rich, almost cheesy taste to the burgers. This recipe makes 2 generous patties but can be easily doubled. Burgers can be reheated in the oven, so be sure to freeze any extra cooked burgers for a quick, satisfying meal down the road.

• ¼ cup mushrooms, finely chopped
• ¼ cup onions, finely chopped
• 3/4 cup low sodium canned black beans (1/2 of a 15 oz. can), drained and rinsed
• 1 tbsp. salsa or tomato paste
• 2 tbsp. ground flaxseed
• 1 tsp. lime or lemon juice
• ½ tsp. cumin
• ½ tsp. onion powder
• ½ tsp paprika
• 1-1/2 tsp. balsamic vinegar
• ¼ cup rolled oats or quick oats
• 1 tsp. low sodium soy sauce, tamari or coconut aminos
• 1 tbsp. nutritional yeast (optional)
• Salt and pepper to taste
• 2 burger buns or romaine lettuce for lettuce wrapped burgers

Condiments:

Lettuce, tomato slices, red onion, avocado slices

Instructions

Preheat oven to 400 degrees. If using a food processor, add ingredients and pulse until well mixed. If making without a food processor, mash the beans coarsely with a potato masher in a large bowl, then add finely chopped onions and mushrooms and mix well. Add the rest of the ingredients and stir until well blended.

Let ingredients rest in the refrigerator for 5-10 minutes, so the oats have time to soak up any extra moisture and the mixture firms. Form into 2 patties and place on a baking tray on parchment paper or a silicone baking sheet. Bake for 25-30 minutes, then flip and bake for 10 additional minutes.

Makes 2 patties.

Our Favorite Potato Salad

This recipe can easily be doubled to share at a potluck. The lemon zest makes this recipe shine! Tahini (sesame seed butter) is a whole-food, plant-based source of healthy fats. In this mayonnaise-free version of potato salad, it's the tahini, along with cashew or coconut yoghurt, that provides the creamy texture for this tasty cookout staple.

• 1 lb. small golden potatoes or baby red potatoes
• 1 tbsp. tahini, well-stirred
• ¼ cup (2 oz) unsweetened plain yogurt – cashew, coconut or Greek
• 2-3 tsp. Dijon, brown spicy or yellow mustard
• 1 garlic clove, finely minced (½ tsp. minced garlic)
• 2 tsp. lemon zest (zest from ½ lemon)
• 2 tsp. lemon juice
• ½ cucharadita de sal
• Black pepper to taste
• ½ tsp. celery seeds
• ¼ cup fresh dill, finely chopped
• 1 tbsp. pickle juice
• 2- 4 tbsp. pickles, chopped
• ¼ cup sweet onion, thinly sliced
• ½ jalapeño pepper, de-seeded and thinly sliced (optional)
• 1 spring onion, sliced or finely chopped chives for garnish

Instructions

Wash and scrub the potatoes, leaving the peels on. Cut baby potatoes in half; cut larger potatoes into chunks. Transfer the potatoes to a saucepan and cover with an inch of cold water. Add salt. Bring to a boil, lowering heat to simmer for 8 to 12 minutes, until just tender.

In a large bowl, whisk together tahini, yogurt, mustard, garlic, lemon zest, lemon juice, celery seeds, pickle juice (not the pickles), 2 tbsp. dill, salt, and pepper until well combined. Add cold water one tsp. at a time if mixture is too thick.

Drain cooked potatoes in a colander for 5 minutes to dry. Add potatoes to the tahini mixture; stir to coat evenly. Add pickles, sweet onions, and jalapeños (optional) to the potato salad, and mix gently. Sprinkle with remaining dill and spring onions or chives on top before serving. Add salt and pepper to taste.

Eat warm or chill for at least 1 hour before serving.

Makes 6 servings

Watermelon Pizza

Enjoy this refreshing treat in pizza-like slices or purchase watermelon in chunks and place it in single-serve bowl. Top with yogurt, drizzle with peanut or almond butter and then customize your watermelon salad to suit your tastebuds. Enjoy a taste of summer!

• ½ watermelon, seedless
• 1½-2 cups unsweetened plain or vanilla yogurt
• Peanut or almond butter

Toppings

• Fresh berries – blueberries, raspberries, etc.
• Shelled pumpkin seeds or sunflower seeds
• Slivered almonds
• Fresh mint
• Unsweetened coconut flakes

Instructions

Wash the watermelon and cut into 1 inch (2 cm) thick rounds. Top each round with yogurt and spread it so that it almost reaches the rind. Add desired toppings then drizzle nut butter over top. Cut each pizza into 4-6 slices.

To make Watermelon Salad version, place watermelon chunks into single serving bowls. Top with yogurt and add desired toppings. Drizzle watermelon salad with nut butter, if desired, and enjoy!

Nutrition info will vary based on toppings.