Healthy Summer Meals to Build You Up

Here is Steamboat Springs summer is so short we cram it full of all kinds of outdoor activities! No one wants to spend hours in the kitchen cooking.  Here are two quick and healthy summer meals that leave you a little me-time at the end of the day.  (Maybe just enough time for a late massage?)You may have been to Mt Werner for the awesome skiing at Steamboat Resort but come back in the summer for even more fun!Return in the summer for some hiking, mountain biking, river rafting or just strolling down the street and ducking into Steamboat's designer shops.

Two Quick and Healthy Summer Meals

Steamboat Springs in all about health! Healthy exercise and healthy eating. Try out these two Yampa Valley favorites in your own kitchen.

1) Plank Grilled Honey Ginger Salmon

It's a method of cooking where you place food on a wood board on a grill, leaving your food with a deep, wood-smoked flavor, similar to the flavor you get using wood chips, but so much better.

Salmon’s Many Benefits

One of our favorite foods to plank grill is salmon. That subtle smoky flavor is mouth-watering. And you know I can't go on without praising the health benefits of salmon.For starters, the combination of omega-3's, selenium, and vitamins A and D found in salmon are key for improving immunity. This superfood is also an excellent source of protein, providing 26 grams of protein per four-ounce serving, which can fill you up and keep you feeling satisfied long after your meal. Plus, salmon contains less saturated fat than meat.In addition, this powerhouse fish has been linked to a decreased risk of developing chronic illnesses such as diabetes, heart disease, and cognitive decline. When eaten at least twice a week, it also supports healthy cholesterol levels.

Tips and OptionsBefore we get the recipe, we want to share a few tips and options.First, you should choose the right plank. You want a kiln-dried, untreated piece about 1-inch thick. Most cooking stores carry pre-cut wood planks made for plank grilling and many grocery stores sell them as well. I prefer a cedar flavored plank, but you can also find them in hickory, cherry, apple, maple, and alder flavors.Won't the food catch on fire, you ask? To prevent mishaps, make sure to soak your plank in salted water for one to two hours and keep a spray bottle or water bottle nearby as you grill to nip the occasional flare-up in the bud.The recipe calls for salmon, but you can also use halibut or mahi-mahi. And if you're not an arugula fan, try spinach or kale instead. If you use kale, make sure to hand rub it to soften it a bit. Feel free to double the greens in the salad portion if you want more fiber.

StorageIt will keep well in an air-tight container in the fridge for up to 2 days, but this recipe is so delicious, you may not even have leftovers!Now, on to the recipe.Honey Ginger Grilled Salmon

Prep Time: 15 minutesSoaking Time: 2 hoursCook Time: 15 minutesServings: 4Ingredients:2 tsp. fresh ginger, grated and peeled2 lbs. salmon filet, skin-on2 tbsp. honey1 tbsp. sriracha sauce3 tbsp. soy sauce1 clove garlic, crushedJuice from 2 lemons4 cup arugula, packed1 cup corn kernels, cooked4 mini seedless cucumbers1/2 cup cilantro leaves, loosely packed3/4 tsp. kosher salt1/2 tsp. ground black pepper1 large cedar grilling plank, soaked

Directions:Soak cedar plank in salted water for 2 hours. Drain.Heat grill to medium-high. Rinse the salmon under cold running water and pat dry with paper towels.Combine 1 tsp. lemon zest, ginger, and black pepper. Rub on the flesh side of salmon.Lay salmon on the plank, skin-side down. Sprinkle with 1/2 tsp. salt. Place the plank over indirect heat. Cover and grill 15 minutes or until desired doneness. (Grill longer if salmon is a thick cut.)Meanwhile, whisk honey, sriracha and soy sauce in a small bowl to make a soy dressing. Pour half of the mixture into a larger bowl and add garlic, lemon juice, and 1/4 tsp. salt. Stir well then add arugula, corn, cucumbers, and cilantro. Mix salad to combine.Transfer the plank and salmon to a planner and brush salmon with the soy dressing in the small bowl. Garnish with arugula and lemon slices.Serve salmon with arugula salad on the side and enjoy!What's your favorite food to grill? Share in the comments.

2) Sunny Side Pepper Eggs

Eggs the perfect summer food for morning and evening or hey any time of day. With such a short summer in Colorado, we have to keep it simple! Try this when you are on the move!Made inside slices of bell peppers, the combination creates a pair that provides a healthy dose of fiber and protein to fuel you for the day ahead. Also, it can help you feel full longer, so you're not tempted to snack before your next meal.Use different colored peppers for a brightly colored plate. The eggs are meant to come out looking like flowers so you can start your day with a smile on your face and a positive attitude.

StorageThe recipe will keep well in an air-tight container in the fridge for up to 3 days. I recommend adding it to your meal planning and doubling up on the recipe, so you have a quick and nutritious breakfast ready to kick start your day.

Tips and RecommendationsYou want to use a nonstick pan for this recipe. Your best bet is to make the eggs in a cast iron skillet and to keep the pan at medium heat. If the heat is too high, the eggs will stick. But make sure the pan is hot enough before you cook.Pro Tip: If you flick water into the pan and it does a little dance (sizzles, if you want to get technical), you know your pan is ready.Cook eggs to your liking. I prefer my eggs with a soft center. For more doneness, you can flip the pepper to get a sunny-side up egg.Pro Tip: Accidents happen. If you accidentally drop a raw egg on the floor, sprinkle it heavily with salt for easy cleanup.Want to know a secret for a neater fried egg? The fresher the egg, the better. That's because of the stronger proteins in very fresh eggs.

Pro Tip: Use fresh eggs for frying.Time for one more tip before we move on to the recipe. If you skip this recommendation and you use refrigerated eggs (in case you don't have access to fresh eggs from chickens in our backyard), you're more likely to end up overcooking the yolk while waiting for the white to set.Pro Tip: If you keep your eggs in the fridge, take them out and let them come to room temperature before cooking. It takes approximately 30 minutes. Alternatively, you can soak eggs in warm water for about five minutes.

Sunny Side Pepper EggsPrep Time: 2 minutesCook Time: 8 minutesServings: 4Ingredients:2 large bell peppers1 tbsp. vegetable oil8 large eggs1/2 tsp. salt1/2 tsp. pepper2 tbsp. parsley, chopped

Directions:Slices bell peppers horizontally into four 1/2-inch-thick rings. Remove seeds and inner white flesh.Heat oil a nonstick skillet on medium. Cook peppers for 2 minutes.Turn peppers over and crack an egg into the center of each ring.Cover and cook until eggs are done.Garnish with fresh parsley and serve. Enjoy!What's your favorite healthy summer meal? Let us know in the comments.

PS With all the time you save to take advantage of our $20 off a $100 service for the rest of the month.  Just mention this email.References:1. https://www.webmd.com/diet/ss/slideshow-eggs-health-benefits2. https://www.healthline.com/nutrition/11-most-nutrient-dense-foods-on-the-planet