Healthy Summer Swaps
Our registered dietitians serve up their favorite recipes, simple swaps and snack ideas for a healthier season.
Summer is a time for cookouts, ice cream, vacations and outdoor gatherings—but it can also be a great opportunity to make small, healthy changes. We asked several Cape Cod Healthcare nutrition experts to share their go-to recipes, simple swaps and snack ideas. Whether you’re looking for a refreshing dessert, a lighter cookout dish or healthier snacks to keep at your desk, our registered dietitians have plenty of practical ideas to inspire you.
Cool down with banana ‘nice’ cream
Looking for a healthier alternative to ice cream? Brittany Grigorenko, MS, RD, LDN, CDCES, says one of her favorite recipes is Banana Nice Cream.
Simply put one frozen banana (cut into pieces) in a blender with a splash of milk, if needed. That’s it! For extra flavor, she recommends adding a tablespoon of peanut butter, a sprinkle of cinnamon or a teaspoon of cocoa powder.
“This is a nice treat for individuals who like sweets,” says Grigorenko. “Since it contains real fruit and fiber, it is more filling than many frozen desserts. I’ve made this for my son and added sprinkles on top, and he thought it was ice cream.”
A refreshing summer salad
When temperatures rise, Lauren O’Gara, MS, RD, LDN, often turns to a refreshing summer salad instead of a hot meal.
Her go-to combination includes leafy greens topped with grilled chicken (or edamame or chickpeas for a vegetarian option), sliced almonds or sunflower seeds, and seasonal fruits such as strawberries, blueberries and mandarin oranges. A balsamic or raspberry vinaigrette adds the perfect finishing touch.
“I tend to avoid cooking in a hot kitchen during the summer,” says O’Gara. “This is a light, refreshing meal that makes great use of seasonal produce.”
Make your own popsicles
Store-bought popsicles are often loaded with high-fructose corn syrup. O’Gara recommends making your own using 100 percent fruit juice or zero-sugar juice alternatives. They’re easy to prepare, refreshing on a hot day and a fun activity to do with kids.
Rethink sugary drinks
Nicole Clark, MS, RD, CNSC, LDN, nutrition support coordinator, suggests making simple beverage swaps to cut down on added sugar.
Try replacing traditional lemonade or sweetened iced tea with no-sugar-added versions or dilute your favorite sugary beverage with flavored seltzer. For an extra-refreshing twist, add seasonal fruits and vegetables such as watermelon, strawberries or cucumber, along with fresh herbs like basil or mint.
“It can help take plain seltzers up a notch for something different,” says Clark. “These small changes can help reduce added sugar while keeping drinks flavorful and enjoyable.”
A healthier cookout side dish
Looking for a healthier dish to bring to your next barbecue? Ariana Jones, MS, RD, LDN, clinical registered dietitian, says one of her favorite summer swaps is replacing traditional creamy pasta salad with a Mediterranean-inspired chickpea salad.
Simply combine chickpeas, cucumber, cherry tomatoes, red onion, feta cheese and a light lemon-olive oil dressing for a refreshing dish packed with fiber, protein and seasonal produce.
“It’s satisfying, travels well for cookouts and keeps you feeling energized without feeling heavy,” says Jones.
To stay hydrated in the summer heat, Jones recommends infusing still or sparkling water with fresh fruit such as strawberries, citrus slices or cucumbers. “It adds flavor without the added sugar found in many summer beverages and can make it easier to stay hydrated throughout the day,” says Jones.
Smart summer snacks
Need a healthy snack between meals? Rachel Songer, RD, LDN, recommends keeping these options on hand:
- Energy balls
- Fresh fruit
- Frozen grapes
- Apple slices drizzled with melted peanut butter and topped with cinnamon or a few chocolate chips
- Trail mix
- Smoothies
- Hummus with vegetables, crackers or pretzels
Jones also has a favorite tip for keeping healthy snacks within easy reach. She suggests keeping fresh fruit, unsalted nuts or single-serve hummus with whole-grain crackers at your desk for a balanced snack that helps curb afternoon cravings.
Whether you’re enjoying a backyard barbecue, heading to the beach or simply looking for healthier options at home, these simple swaps can help you enjoy all the flavors of summer while supporting your overall health and wellness.
