The Joy of Summer Fest Foods


Make fresh and flavorful lunches that highlight anti-inflammatory, healthy ingredients like onions, yogurt, mushrooms, spinach, asparagus and legumes. These recipes can help relieve inflammation, joint stiffness, mental fog and moodiness while supporting your microbiome and digestion. 

1)Vegetarian Ruben

Russian dressing

  • 2 tablespoons reduced-fat mayonnaise
  • 2 teaspoons ketchup
  • 2 teaspoons chopped capers
  • 1 teaspoon chopped pickle, or relish


  • 3 teaspoons extra-virgin olive oil, divided
  • 1 small red onion, thinly sliced
  • 1 cup sliced mushrooms
  • 5 cups baby spinach
  • Freshly ground pepper, to taste
  • 4 slices your choice of healthy bread (like ancient grains, 15 grains, sourdough, etc)
  • 1/2 cup shredded medium or sharp reduced-fat cheddar cheese or gouda cheese.
  • ½ cup sauerkraut

 2) Spinach Avocado Smoothie

1 cup nonfat plain yogurt

1 cup fresh spinach

1 frozen banana

¼ avocado

2 tablespoons water

1 teaspoon unpasteurized honey


3)  Quinoa Plus

 Prepare the following

1 cup of mushrooms (portabello and button)

½ cup of red or Vidalia onions,

1 cup of spinach, (kale is a good substitute)

1 cup of green, yellow and red peppers

1 teaspoon of fresh minced garlic

½ cup of chopped celery

 Add 3 cups of prepared cooked Quinoa


Summer is upon us and making use of fresh foods, and salad ingredients from your garden or local fresh food open markets will bring health to your kitchen.

Enjoy the summer fest foods that only garden vegetables can deliver.