Memorial Day Recipes to Fuel Your Body

Memorial Day, a time to gather with friends and family to honor those who've served while also enjoying the onset of summer. Barbecues and picnics are staples of this holiday. Here are some delicious and nutritious recipes that will make your Memorial Day celebration both festive and nutritious .

Grilled Lemon Herb Chicken Skewers

Ingredients:

- 1 lb chicken breast, cut into bite-sized pieces

- 2 lemons (one for zest and juice, one for garnish)

- 2 tbsp olive oil

- 3 cloves garlic, minced

- 1 tbsp fresh rosemary, chopped

- 1 tbsp fresh thyme, chopped

- Salt and pepper to taste

- Wooden or metal skewers

Instructions:

1. In a bowl, combine the lemon zest, lemon juice, olive oil, garlic, rosemary, thyme, salt, and pepper.

2. Add the chicken pieces to the bowl, ensuring they are well-coated. Marinate for at least 30 minutes.

3. Thread the chicken pieces onto skewers.

4. Preheat your grill to medium-high heat.

5. Grill the skewers for 10-12 minutes, turning occasionally, until the chicken is fully cooked.

6. Serve with lemon wedges and a side salad for a complete meal.

Quinoa and Black Bean Salad

Ingredients:

- 1 cup quinoa, rinsed

- 2 cups water

- 1 can black beans, drained and rinsed

- 1 red bell pepper, diced

- 1 yellow bell pepper, diced

- 1 small red onion, finely chopped

- 1 cup cherry tomatoes, halved

- 1 avocado, diced

- 1/4 cup fresh cilantro, chopped

- Juice of 2 limes

- 2 tbsp olive oil

- Salt and pepper to taste

Instructions:

1. In a medium pot, bring the quinoa and water to a boil. Reduce heat, cover, and simmer for 15 minutes or until the water is absorbed.

2. Fluff the quinoa with a fork and let it cool.

3. In a large bowl, combine the cooled quinoa, black beans, bell peppers, red onion, cherry tomatoes, avocado, and cilantro.

4. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.

5. Pour the dressing over the salad and toss to combine.

6. Serve chilled or at room temperature.

Grilled Vegetable Platter

Ingredients:

- 1 zucchini, sliced lengthwise

- 1 yellow squash, sliced lengthwise

- 1 eggplant, sliced into rounds

- 1 red bell pepper, quartered

- 1 red onion, sliced into thick rings

- 1 bunch asparagus, trimmed

- 2 tbsp olive oil

- 2 tbsp balsamic vinegar

- 2 cloves garlic, minced

- Salt and pepper to taste

- Fresh basil leaves for garnish

Instructions:

1. Preheat your grill to medium-high heat.

2. In a large bowl, whisk together the olive oil, balsamic vinegar, garlic, salt, and pepper.

3. Add the vegetables to the bowl and toss to coat.

4. Grill the vegetables for 4-5 minutes per side, or until tender and slightly charred.

5. Arrange the grilled vegetables on a platter and garnish with fresh basil leaves.

6. Serve warm or at room temperature.

Watermelon and Feta Salad

Ingredients:

- 4 cups watermelon, cubed

- 1 cup feta cheese, crumbled

- 1/4 cup fresh mint leaves, chopped

- Juice of 1 lime

- 1 tbsp olive oil

- Salt and pepper to taste

Instructions:

1. In a large bowl, combine the watermelon cubes, feta cheese, and mint leaves.

2. In a small bowl, whisk together the lime juice, olive oil, salt, and pepper.

3. Drizzle the dressing over the salad and toss gently to combine.

4. Serve immediately for a refreshing summer treat.

Grilled Salmon with Avocado Salsa

Ingredients:

- 4 salmon fillets

- 2 tbsp olive oil

- Salt and pepper to taste

- 1 avocado, diced

- 1 small red onion, finely chopped

- 1 jalapeño, seeded and finely chopped

- 1 cup cherry tomatoes, quartered

- Juice of 1 lime

- 1/4 cup fresh cilantro, chopped

Instructions:

1. Preheat your grill to medium-high heat.

2. Brush the salmon fillets with olive oil and season with salt and pepper.

3. Grill the salmon for 4-5 minutes per side, or until fully cooked.

4. While the salmon is grilling, prepare the avocado salsa by combining the avocado, red onion, jalapeño, cherry tomatoes, lime juice, and cilantro in a bowl.

5. Season the salsa with salt and pepper to taste.

6. Serve the grilled salmon topped with avocado salsa for a fresh and flavorful main course.

Sweet Potato and Black Bean Burgers

Ingredients:

- 1 large sweet potato, baked and mashed

- 1 can black beans, drained and rinsed

- 1/2 cup breadcrumbs (use gluten-free if needed)

- 1/4 cup finely chopped onion

- 1 clove garlic, minced

- 1 tsp ground cumin

- 1/2 tsp smoked paprika

- Salt and pepper to taste

- Olive oil for frying

- Whole grain or lettuce wraps for serving

- Optional toppings: avocado slices, tomato, lettuce, red onion, hot sauce

Instructions:

1. In a large bowl, combine the mashed sweet potato, black beans, breadcrumbs, onion, garlic, cumin, smoked paprika, salt, and pepper.

2. Mash the mixture together until well combined.

3. Form the mixture into patties.

4. Heat a skillet over medium heat and add a little olive oil.

5. Cook the patties for about 4-5 minutes per side, or until golden brown and heated through.

6. Serve the burgers on whole grain buns or lettuce wraps with your favorite toppings.

Healthy Memorial Day Drink: Sparkling Berry Lemonade

Ingredients:

- 1 cup fresh strawberries, hulled and sliced

- 1 cup fresh blueberries

- 1 cup fresh raspberries

- 1/4 cup honey or agave syrup

- 1 cup freshly squeezed lemon juice (about 4-6 lemons)

- 4 cups sparkling water

- Ice cubes

- Fresh mint leaves for garnish

Instructions:

1. In a blender, combine the strawberries, blueberries, raspberries, and honey or agave syrup. Blend until smooth.

2. Strain the berry mixture through a fine-mesh sieve into a large pitcher to remove the seeds.

3. Add the freshly squeezed lemon juice to the pitcher and stir to combine.

4. Just before serving, add the sparkling water to the pitcher and stir gently.

5. Serve over ice cubes and garnish with fresh mint leaves.

Greek Yogurt Fruit Tart

Ingredients:

- 1 1/2 cups almond flour

- 1/4 cup coconut oil, melted

- 2 tbsp honey or maple syrup

- 1 tsp vanilla extract

- 2 cups Greek yogurt

- 2 tbsp honey or maple syrup

- 1 tsp vanilla extract

- Fresh berries (strawberries, blueberries, raspberries, blackberries)

- Fresh mint leaves for garnish

Instructions:

1. Preheat your oven to 350°F (175°C).

2. In a bowl, combine the almond flour, melted coconut oil, honey or maple syrup, and vanilla extract. Mix until it forms a dough.

3. Press the dough into the bottom of a tart pan to form a crust.

4. Bake the crust for 10-12 minutes, or until golden brown. Let it cool completely.

5. In another bowl, mix the Greek yogurt, honey or maple syrup, and vanilla extract until smooth.

6. Spread the yogurt mixture evenly over the cooled crust.

7. Arrange the fresh berries on top of the yogurt layer.

8. Garnish with fresh mint leaves.

9. Refrigerate the tart for at least an hour before serving to allow it to set.

This Memorial Day, celebrate with these nutrient dense and delicious recipes that are sure to impress your guests and nourish your body. From savory grilled dishes to refreshing salads and delightful desserts, there's something for everyone to enjoy. Remember, healthy eating doesn't mean sacrificing flavor or enjoyment. Have a wonderful Memorial Day filled with good food, great company, and cherished memories.