Fresh Air, Fresh Food – A Recipe for Summer Wellness

June is here, bringing longer days, warmer sunshine, and the perfect opportunity to nourish both body and mind by getting outside and making healthy choices.

One of the best ways to embrace summer is by visiting your local farmers’ markets. Not only are they a great way to support local growers, but they also offer some of the freshest, most flavorful fruits and vegetables you'll find all year. From juicy berries and crisp greens to heirloom tomatoes and sweet corn, seasonal produce is at its peak—bursting with vitamins, antioxidants, and taste.

Getting outside to walk around a farmers’ market adds a double benefit. Spending time outdoors can reduce stress, improve mood, and encourage physical activity. Just a short stroll in the sunshine can boost your vitamin D levels and support immune health.

This summer, aim to:

• Add more color to your plate – Brightly colored fruits and vegetables are often highest in nutrients.

• Try something new – Ask farmers for tips on how to prepare unique produce like summer squash, garlic scapes, or rainbow chard.

• Make it a habit – Set a goal to visit your local market weekly or plan outdoor meals that feature seasonal produce.

  
  

Your body thrives on real, whole foods—and summer makes healthy eating easier and more enjoyable than ever.

So, step outside and let the season inspire your health journey!

Keep reading for some easy, yummy and healthy recipes....

Watermelon Salad Recipe with Feta and Cucumber

This simple and refreshing watermelon salad is made of sweet watermelon, cucumbers, creamy salty feta, fresh mint and basil. The lime-honey dressing brings this salad together, adding tang and a little extra punch. This watermelon feta salad is best prepared and served right away, but you can make the dressing up to 3 days in advance and save it in the fridge.

Prep – 15minutes mins

Total – 15minutes mins

Cuisine: Mediterranean

Serves – 8

Course: Salad

~ ~ Ingredients ~ ~

Honey-Lime Dressing

• 2 tablespoons honey

• 2 tablespoons lime juice

• 1 to 2 tablespoons quality extra virgin olive oil

• a pinch of salt

Watermelon Salad

• 1/2 watermelon peeled, cut into cubes

• 1 English or Hot House cucumber, cubed (about 2 cups of cubed cucumbers)

• 15 fresh mint leaves, chopped

• 15 fresh basil leaves, chopped

• 1/2 cup crumbled feta cheese, more to your liking

~ ~ Instructions ~ ~

• Make the dressing: In a small bowl, whisk together the honey, lime juice, olive oil and pinch of salt. Set aside for a moment.

• Make the Salad: In a large bowl or serving platter with sides, combine the watermelon, cucumbers, and fresh herbs.

• Finish and Serve: Top the watermelon salad with the dressing and gently toss to combine. Top with the feta cheese and serve!

~ ~ Notes ~ ~

• Variations: you can add shallots or red onions, avocado cubes, or hot peppers. You can also season the salad with a dash of red pepper flakes which adds a little bit of heat.

• Tips for Leftovers: Because this is a super watery salad, with watermelon and cucumber being the star ingredients, it is best to finish it on the same day you prepare it. However, if you have some leftovers, you can store in a tight-lid glass container for a night or two.

~ ~ Nutrition ~ ~

Calories: 143.9kcalCarbohydrates: 28.2gProtein: 4.1gFat: 3.4gSaturated Fat: 1gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 1.4gCholesterol: 5mgSodium: 88.2mgPotassium: 390.1mgFiber: 1.5gSugar: 22.8gVitamin A: 1760.8IUVitamin C: 25.7mgCalcium: 32.4mgIron: 0.9mg

Grilled Veggie Skewers

These easy Grilled Veggie Skewers are perfectly charred, drizzled with tangy balsamic vinegar and brushed with a fresh garlic herb sauce. Made with red onion, zucchini, and colorful bell peppers, these delicious vegetable skewers cook evenly thanks to their similar cooking time.

Prep Time: 30minutes mins

Cook Time: 15minutes mins

Soaking: 15minutes mins

Total Time: 45minutes mins

Servings: 4

Calories: 324kcal

 ~ ~ Ingredients ~ ~

Vegetable Skewers

• 4 medium red onion

• 4 medium zucchini - sliced

• 2 red bell pepper

• 2 orange bell pepper

• 2 yellow bell pepper

• 2 green bell pepper

• olive oil - for brushing

• Balsamic vinegar - for serving

Garlic Herb Sauce

• ⅓ cup olive oil

• 5 cloves garlic - minced

• 3 tablespoon fresh parsley - minced

• 3 tablespoon fresh cilantro - minced

• 1 teaspoon fresh rosemary - minced

• salt - to taste

• freshly ground black pepper - to taste

~ ~ Instructions ~ ~

• Soak approximately 8-12 wooden skewers in water for at least 15-30 minutes. The total number of skewers will vary depending on several factors, such as the size of each vegetable, the size of your vegetable pieces, etc.

• Prepare the vegetables for the skewers. For each red onion, first peel, then slice in half. Chop each half into thirds, as if you were cutting a pizza (6 total pieces from one onion). Seed and chop each bell pepper into approximately 1-inch by 1-inch pieces. Finally, chop the zucchini into rounds.

• Prepare the Garlic Herb Sauce- in a medium bowl whisk together the olive oil, minced garlic, parsley, cilantro, rosemary, salt, and pepper. Set aside.

• Skewer the vegetables by alternating between red onion, zucchini, and the different colored bell pepper. Brush skewers with a light layer of olive oil.

• Preheat grill to medium-high heat. Once the grill is hot, add skewers and grill for approximately 5-8 minutes per side, or until vegetables are just softening and browning around the edges.

• Remove from heat, brush with garlic herb sauce and drizzle with balsamic vinaigrette, if desired. Enjoy!

  
  

~ ~ Notes ~ ~

• If using wooden skewers, you will need to soak them for at least 15-30 minutes before threading vegetables.

• Get a head start on prep time and chop the vegetables the night before.

• Place "sturdier" vegetables on the ends, such as the red onion.

~ ~ Nutrition ~ ~

Calories: 324kcal | Carbohydrates: 36g | Protein: 5g | Fat: 19g | Saturated Fat: 2g | Cholesterol: 0mg | Sodium: 26mg | Potassium: 1023mg | Fiber: 6g | Sugar: 11g | Vitamin A: 4715IU | Vitamin C: 349.1mg | Calcium: 63mg | Iron: 2.1mg