Nutrition

5 Recipes to Get You Ready for Summer

Got vacation on the brain? Summer will be here before you know it, but is your body ready? Here are five recipes from the FizzUp trainer to get you ready for summer. Light, yet full of flavor, we’re covering everything from breakfast to dessert… dishes that you can enjoy without worrying about the number you’ll see on the scale!

YOGURT WITH GRANOLA AND BLUEBERRIES

Prep time: 15 minutes // Baking time: 45 minutes

INGREDIENTS (MAKES 4 SERVINGS)

  • 6 tablespoons low-fat yogurt
  • 300 g blueberries5 Recipes to Get You Ready for Summer 01

For the granola:

  • 150 g grain flakes (oats, bran, barley, etc.)
  • 75 g chopped walnuts (or hazelnuts, pecans or cashews)
  • 65 g unsweetened applesauce
  • 50 g sliced almonds
  • 40 g flax seeds (aka lin seeds)
  • 30 g brown sugar
  • 2 tablespoons agave nectar
  • 2 tablespoons honey
  • 2 teaspoons hazelnut oil
  • A pinch of salt
  • ½ teaspoon ground cinnamon

PREP

Preheat the oven to 300°F (150°C). In a mixing bowl, stir together the oats, almonds, seeds and chopped nuts. Add the sugar, cinnamon and salt. In a saucepan, heat up the applesauce, oil, agave nectar and honey. Bring to a boil, then pour over the grains. Stir together. Next, spread the mixture out on a baking sheet covered with parchment paper, then bake for 45 minutes, while shaking the sheet every 10 minutes. At breakfast, stir together the yogurt, blueberries and granola in a bowl and enjoy!

VEGAN GREEK SALAD

Prep time: 30 minutes // Standing time: 2 hours

INGREDIENTS (MAKES 4 SERVINGS)

  • 500 g tomatoes
  • ½ cucumber
  • 1 green bell pepper
  • 1 red onion
  • 200 g vegan feta cheese
  • 1 teaspoon thyme

For the tzatziki sauce:

  • 2 servings soy yogurt
  • 1 cucumber
  • 2 crushed garlic cloves
  • 2 tablespoons chopped mint
  • 1 tablespoon olive oil
  • 1 teaspoon red wine vinegar
  • 1 tablespoon coarse salt5 Recipes to Get You Ready for Summer 02

TZATZIKI SAUCE PREP

Start by preparing the tzatziki sauce. To do this, peel the cucumber and cut into strips, removing the pulp and seeds. Place the cucumber strips into a strainer, sprinkle with the tablespoon of coarse salt, stir and let the salt draw out the moisture for 2 hours. Rinse the cucumber thoroughly with cold water and squeeze it with your hands to extract as much water as possible. Then, coarsely blend the cucumber (so that a few chunks are left), soy yogurt, crushed garlic, chopped mint, olive oil and vinegar. Store in the fridge as you prepare the Greek salad.

GREEK SALAD PREP

Slice the tomatoes. Remove the seeds and the white filaments from the bell pepper, then dice. Peel the half cucumber and onion. Thinly slice the onion and dice the cucumber while making sure to remove the seeds. Place all the ingredients on a plate, then add the diced vegan feta cheese, a pinch of thyme and top with the tzatziki sauce.

SUNBURST PIE

Prep time: 20 minutes // Cooking/baking time: 15 minutes for the zucchinis, then 25 minutes in the oven

INGREDIENTS (MAKES 8 SERVINGS)

For the crust:

  • 180 g semi-whole spelt flour
  • 6 tablespoons white wine
  • 3 tablespoons olive oil
  • 2 teaspoons dried oregano
  • A generous pinch of salt

Topping:

  • 3 medium zucchinis (aka courgettes)
  • 1 onion
  • 3 tablespoons olive oil
  • 35 g pine nuts
  • 35 g round of goat cheese
  • Fresh or dried herbs (oregano, savory, thyme, rosemary, etc.)
  • Salt & pepper

PREP

Preheat the oven to 355°F (180°C). Start by finely chopping the onion and sautéing it with olive oil in a frying pan. Slice the zucchinis, place them in the frying pan and season with salt.

Meanwhile, mix all the crust ingredients until they form a consistent ball. Finely spread the dough on a floured baking sheet, then use a large plate to trace and cut the dough into a circle. Using a ruler and a pizza cutter, draw several spokes to form a star from the middle of the dough.

When the zucchinis are cooked, spread them over the crust while avoiding the center of the star. Add the pine nuts, finely chopped goat cheese, a few herbs and a bit of black pepper. Twist the spokes of the crust over the topping and bake for 25 minutes.

CHOCOLATE & BANANA CAKE

Prep time: 10 minutes // Baking time: 30 minutes

INGREDIENTS (MAKES 8 SERVINGS)

  • 2 small bananas
  • 30 g unsweetened cocoa powder (Van Houten, preferably)
  • 4 slices of bread
  • 2 eggs
  • 2 servings plain yogurt
  • 1 tablespoon skim milk
  • 3 tablespoons sweetener (for baking)

5 Recipes to Get You Ready for Summer 03

PREP

Preheat the oven to 355°F (180°C). Peel and finely dice the bananas. Crumble the slices of bread. Beat the eggs. Blend the diced bananas and bread pieces together. Gradually add the beaten eggs, milk, yogurt, sweetener and cocoa. Blend all the ingredients together and pour the mixture into a lightly greased cake pan. Bake for 30 minutes while keeping an eye on the cake as it bakes. Serve warm or at room temperature.

FIZZUP APPLE ROSES

INGREDIENTS

  • 1 puff pastry sheet
  • 3 red-fleshed apples
  • 4 tablespoons sugar
  • 2 teaspoons ground cinnamon
  • A few drops vanilla extract

For the simple syrup to soak the apples in

  • 1 cups water
  • 3 tablespoons sugar
  • 2 tablespoons lemon juice

PREP

Preheat the oven to 355°F (180°C). In a saucepan, prepare the simple syrup with the water, 3 tablespoons sugar and lemon juice. Heat up the syrup. Next, wash the apples, cut them into thin strips and soak them in the syrup for 2 minutes. Cook them for a few minutes to soften them. Drain them, then place them on a paper towel. Stir together the sugar, cinnamon and vanilla extract in a bowl. Cut the puff pastry into strips 2 cm-wide and spread the mixture on each one. Then, place the apple strips on the puff pastry strips as you overlap them slightly. Roll up the strip to create a “rose”. Place the roses in a muffin pan and bake them for about 30 minutes. Remove them from the muffin pan and let them cool on a cooling rack. Sprinkle with powdered sugar (aka icing sugar) and you’re done!

These recipes will help you keep your eating habits on track before summer gets here, without making you feel deprived. This way, you can avoid giving in to even the smallest of temptations and keep your weight in check. Feel proud of your body when you put your swimsuit on with these five recipes to get you ready for summer.

The Author

FizzUp Staff

FizzUp Staff

As passionate bloggers, the FizzUp Staff’s sole purpose is to motivate the community with insightful and fun articles. Team spirit is one of our core values, whether we’re at work or exercising together in the FizzUp Box.