Healthy recipes to keep you satisfied this summer

Abigale Subdhan / The Social
One of the best things about summer is the food, but Melissa Ramos says we should be careful when indulging in some classic meals. Take a look below at some of her healthy alternatives to classic summer staples.


Romaine lettuce

  • 1/2 cup raw cashews soaked in warm water for an hour
  • 1/4 cup water
  • 2 tbp hemp oil or organic olive oil
  • 1-2 tbp lemon juice
  • 2 tsp Dijon mustard
  • 1 tsp minced garlic
  • 1/2 tbsp Worchestershire sauce
  • Salt & cracked pepper to taste

Salad "cheese" topping:
  • Nutritional yeast
  • Hemp hearts

Chickpea poppers:
  • 1 can chickpeas, drained and rinsed
  • Couple sprays of St. Francis Herb Farm's Coconut Oil & Butter Ghee spray
  • 1/2 tsp sea salt
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp paprika
  • Pinch cayenne

Chickpea popper instructions:
  1. Preheat oven to 400°F.
  2. Drain and rinse chickpeas.
  3. Pat dry chickpeas and place onto large rimmed baking sheet.
  4. Spray on oil and roll around to coat.
  5. Sprinkle on the garlic, onion, paprika, cayenne and salt. 
  6. Toss to coat.
  7. Roast for 20 minutes at 400°F, then gently mix on baking sheet. Roast for another 10 to 20 minutes, until lightly golden. As they cool they will get crunchy, so don't worry!

Dressing instructions:
  1. Add all dressing ingredients, except for the salt into a high-speed blender, and blend on high until smooth. You can add a splash of water if necessary to get it blending. Add salt to taste and adjust other seasonings as needed. 

Lastly, wash and dry romaine lettuce and place into bite size pieces into a large bowl then add dressing onto lettuce and toss until coated. Add a bit of salt, toss again and then top with Chickpea Poppers and Salad Cheesing Topper. Enjoy!



Turkey burger
  • 1 lb. ground turkey
  • 1 tsp onion powder
  • 1 tsp garlic powder
  • 1 tsp paprika
  • 1/2 tsp salt
  • 1/2 tsp freshly ground pepper
  • 1/2 tsp coriander
  • Pinch of cayenne
  • 2 green onions, chopped

  1. Add the ground turkey, onion powder, paprika, salt, pepper, coriander, cayenne, and green onions to a large bowl and stir to combine. Use your hands to form into burger patties. Add to grill on medium to high heat and cook burgers for 5-6mins on each side or until cooked through.
Sweet potato bun (Recipe adapted from
  • 1 medium potato, peeled, Blade C
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • salt and pepper, to taste
  • 1.5 tbsp avocado oil
  • 2 eggs
  • 1 tbsp coconut flour

  1. Place a large skillet over medium heat and add in 1/2 tbsp of the avocado oil. Place in the sweet potato noodles and season with garlic and onion powder, salt and pepper. Cook for about 6-8 minutes or until noodles have softened. The noodles will turn bright orange when they are cooked.
  2. Place the noodles in a bowl and crack over eggs and coconut flour. Stir to combine thoroughly and coat all of the noodles.
  3. Take out the ramekins. Place in enough noodles to pack the ramekin half-way full.
  4. Place a piece of wax paper over the ramekins and push in to cover the noodles. Place a can of something (tomatoes, beans, etc) and press firmly down onto the noodles. Place the two ramekins in the refrigerator for at least 15-20 minutes and allow noodles to cool.
  5. Once the noodles are done cooling, remove the can and paper. Place a large skillet over medium-low heat and add in the other tbsp of avocado oil. Very carefully, over the skillet, turn the ramekin over and tap the bottom with one hand until the noodles come out. Cook (without moving) the noodle bun for about 3-4 minutes and then flip over and cook an additional 2-3 minutes or until all noodles are compact. There will be a slight char on both sides. Set aside.

Cranberry Aioli
  • 2 tbsp homemade cranberry sauce
  • 2 tbsp homemade mayo
  • 1 tsp Dijon mustard
  • 1/ 4 tsp minced garlic

Mix altogether and use as topping.
  1. Sandwich sweet potato bun with turkey burger topping with cranberry aioli and add a lettuce leaf of your choice.

  • 1 head cauliflower chopped into small florets
  • 2 medium celery stalks diced
  • 2 radishes sliced and diced
  • ¼ medium white onion
  • 1 tbsp fresh dill or 1 tsp dried
  • 2 large eggs boiled and shelled
  • 2 tbsp mayonnaise
  • 1 tbsp Dijon mustard
  • ½ tsp sea salt

  1. Add 1 inch of water to the bottom of a medium pot. Insert steamer basket and fill with chopped cauliflower. Cover to steam over medium heat for 10mins until cauliflower is slightly tender. Do not overcook!
  2. Drain cauliflower and rinse with cold water to cool immediately. Place in a large bowl
  3. Add celery, onion, dill, and egg.
  4. Stir in mayonnaise, dijon mustard, and sea salt to taste.
  5. Serve immediately or store in refrigerator.



  • 4 cups mixed berries
  • 1/2 tsp cinnamon

  • 1 cup almond flour
  • 1⁄2 tsp sea salt
  • 1⁄4 tsp baking soda
  • 1 cup unsweetened shredded coconut
  • 1 cup walnuts, coarsely chopped
  • 1⁄4 cup coconut oil, melted
  • 1⁄4 cup raw honey
  1. Preheat oven to 350F. Rinse blueberries well, then place them in a baking dish. Sprinkle cinnamon on top.
  2. Mix almond flour with sea salt and baking soda in a large bowl, until well mixed. Stir in the unsweetened shredded coconut and walnuts.
  3. Melt the coconut oil, in a small pan over low heat and then add the honey to just barely melt the honey enough to mix it in. Stir the melted mixture into the almond flour mixture until well blended and then crumble the almond flour mixture over the berries. Bake for about 30 minutes until topping is golden brown.

For more from nutritionist and acupuncturist Melissa Ramos, vist
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