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When choosing recipes for the week’s menu, I usually focus on the time it takes to prepare them, not the total time it takes to cook. You can read or call a friend while the oven or stove cooks. This week’s dinners take less than 25 minutes to prepare. Plus, they’re full of antioxidants that protect your skin from sun damage (summer is here!). Our bodies use the sun’s ultraviolet rays to produce Vitamin D, but overexposure can damage your skin. Luckily, foods rich in antioxidants (like sweet potatoes, salmon, avocados, and green vegetables) may help counteract the effects of these damages. So let’s get cooking!
Weekly Plan
Sunday: Chicken and vegetable penne with parsley and walnut pesto
Monday: Roasted sweet potato and beet sandwich
Tuesday: Salmon Stuffed Avocado
Wednesday: Minestra Maritata (Italian wedding soup)
Thursday: Garlic shrimp and broccoli
Friday: Grilled chicken and vegetable salad with chickpeas and feta cheese
Sunday: Chicken and vegetable penne with parsley and walnut pesto
This recipe calls for making the pesto, but using cooked chicken cuts prep time to 20 minutes. Commercially available pesto can be high in sodium, so making your own allows you to control the sodium content. The antioxidants in kidney beans and cauliflower help prevent oxidative stress that can lead to chronic diseases such as type 2 diabetes and cardiovascular disease.
Monday: Roasted sweet potato and beet sandwiches
Photography: Rachel Marek, Food Stylist: Lauren McAnelly, Prop Stylist: Gabriel Greco
Making the most of summer also includes enjoying evenings in the parks near your home. Sandwiches are a great option to bring for dinner. I am looking forward to making this recipe that was recently published. Sweet potatoes are rich in beta-carotene, which gives them their beautiful orange color. This antioxidant helps reduce chronic inflammation and protects your eyes from vision problems. The creamy taste of the yogurt-feta cheese sauce takes this sandwich to the next level.
Tuesday: Salmon Stuffed Avocado
Photographer: Jen Causey, Food Stylist: Chelsea Zimmer, Prop Stylist: Lydia Purcell
This recipe is one of my favorite no-cook dinners that can be made in just 15 minutes. Canned salmon and avocado are the two antioxidant-rich foods used in this dish. Not only does salmon add rich flavor, it’s also a great source of antioxidant nutrients like omega-3 fatty acids and astaxanthin. Avocado is also rich in vitamin E and carotenoids, two nutrients known to help protect the body against environmental stressors. Crunchy whole wheat bread from your local bakery is the perfect accompaniment to this meal.
Wednesday: Minestra Maritata (Italian wedding soup)
It may seem odd to have soup in the summer, but I love this comforting soup and eat it all year round. The variety of veggies, including carrots, onions, spinach, and celery, are packed with antioxidant nutrients and add beautiful color. You can make your own meatballs, but I personally like to buy them pre-cooked for easy preparation. Crunchy whole wheat bread left over from Tuesday dinner is perfect for dipping into the soup.
Thursday: Garlic shrimp and broccoli
Photographer: Kelsey Hansen, Food Stylist: Greg Luna
I don’t usually eat much seafood (other than fish), but recently I decided to broaden my horizons. Shrimp are versatile and easy to prepare, especially if you buy them shelled. Broccoli and red peppers are packed with Vitamin C, a powerful antioxidant. To make this a complete meal, I plated it on a bed of quinoa.
Friday: Grilled chicken and vegetable salad with chickpeas and feta cheese
I love having friends over for a barbecue; it’s one of the joys of summer. This recipe is perfect for a casual dinner or to serve to friends and family as a special dish. This plate of chickpeas and vegetables tossed in an herb vinaigrette is not only bright and tasty, but also nutritious. Olives and feta add a nice salty kick.
I hope you all have a great week, I hope you enjoy this dinner plan, if you try the recipes don’t forget to add a review!
