Nutritious Feta Chicken Burgers

Nutritious Feta Chicken Burgers 0

  Let your taste buds experience something that is beneficial and still very delicious. This Feta Chicken Burger  adds a more healthy dynamic to your summer dishes. 
  • Thomas Cox
4th of July Flag Fruit Dessert

4th of July Flag Fruit Dessert 0

Most all of us love the 4th of July for the family, summer fun, water, and all the food. 

We are taking advantage of the time of the year and all the fresh fruit. We are also slipping in a healthier option for what I like to call a grazing holiday. 

This is the type of holiday where people will sit around the lake, beach, or pool and graze all day. 

This is an easy recipe that you can get someone who always wants to help to do for you. 


5-6 cups of red fresh fruit. (I used cherries, strawberries, and raspberries)

2 cups of blueberries

3 cups of yogurt or white chocolate covered pretzels



  1. Wash fresh fruit and dry. Lay out fruit and pretzels to represent the flag stripes, and place a small bowl of blueberries on the top left. 

Summer hack: this recipe works great for Labor Day and Memorial Day, too! 

  • Thomas Cox
4th of July Fruit Salad

4th of July Fruit Salad 0

4th of July is a grazing holiday. People mostly visit and graze. This is a healthier way to graze. When we made this for the first time, I made it for our family (Because you always have to test stuff on them). 

We made if for dinner and my kids demolished it. There was none left at the end of the night. 2 of the 3 kids wanted 2nd and 3rd helpings of it. The best part about it is how simple it is.

Ingredients you need:
16 oz of Strawberries, washed and cut in half
1 pint of blueberries, rinsed
3 bananas sliced in thick chunks
1/8 cup of honey
1 fresh lime

How to make 4th of July Fruit salad recipe:

  1.  Wash and cut all your fruit.
  2. Combine in a bowl.
  3. In a small bowl whisk together the honey and freshly squeezed lime juice.
  4. Here is a tip  – microwave the lime for 10 seconds before you cut and squeeze it. You will get more out of it after it was warmed up.
  5. Drizzle the honey lime glaze over fruit and stir slightly to coat.
  6. Serve immediately or refrigerate.

  • Thomas Cox
Twisted Avocado Dip (Like Guacamole but better)

Twisted Avocado Dip (Like Guacamole but better) 0

3 large avocados (chopped into small chunks)
1 pint cherry tomatoes (chopped into small chunks)
4 ounces plain crumbled feta cheese
1 small bunch of fresh parsley (chopped fine)
1 tbsp olive oil
1.5 tbsp red wine vinegar
1/2 tsp or more of garlic powder
salt and pepper to taste
1/4 cup chopped fresh onion or 1 tsp onion powder (optional)
1 bag tortilla chips for serving

Combine all of the ingredients together in a bowl, excluding the avocado.
Refrigerate for a few hours or overnight.
Chop the avocados and gently stir them in just before serving.
Use bell pepper as your chips if you want to be a touch healthier.
You can make this with cottage cheese in place of the feta, and it’s surprisingly good.
You can use fresh garlic and any tomato of your choice.
Kids and wife do not like raw onions, so we always omit them from recipes. You can add them if you like the taste.

  • Thomas Cox
Lemon Shrimp and Leek Spaghetti

Lemon Shrimp and Leek Spaghetti 0

This pasta provides nearly a third of your daily fiber goals. With a healthy mix of  pre peeled shrimp and frozen peas, it’s the epitome of weeknight-fast. 
  • Thomas Cox
Inviting Garlic-Herb Salmon Sliders

Inviting Garlic-Herb Salmon Sliders 0

 Nutritious  Fresh Salmon with unbeatable herbs. 
  • Thomas Cox
Cucumber Tomato Salad

Cucumber Tomato Salad 0

Have you been searching for the perfect course summer salad? This cucumber and tomato salad has great texture and flavor, and it is so healthy! Also, it can be made in just 10 minutes. Pair it with any summer dinner or lunch. 

Cucumber tomato salad


3 cups sliced cucumbers seeds removed
2 cups cherry tomatoes halved
1/4 cup red onion thinly sliced
1 green bell pepper cored, seeded and diced
1/4 cup chopped herbs such as parsley, dill, chives or green onion
4 tablespoons olive oil
1 1/2 tablespoons red wine vinegar
1 teaspoon Dijon mustard
salt and pepper to taste
1/4 teaspoon dried oregano


cucumber tomato salad

Place the cucumbers, cherry tomatoes, red onion, bell pepper and herbs in a large bowl.
In a small bowl, whisk together the olive oil, red wine vinegar, Dijon mustard, salt, pepper and oregano.
Pour the dressing over the vegetables. Toss gently to coat. Serve.


cucumber tomato salad

Calories: 107kcal | Carbohydrates: 5g | Protein: 1g | Fat: 9g | Saturated Fat: 1g | Sodium: 17mg | Potassium: 243mg | Fiber: 1g | Sugar: 2g | Vitamin A: 7.3% | Vitamin C: 36.2% | Calcium: 1.7% | Iron: 3.4%

Recipe By Sara 

Text By Thomas Cox and Martha Kendall Custard

  • Thomas Cox
Fried Green Tomatoes

Fried Green Tomatoes 0

These fried green tomatoes are great side item to go with any of your meals this summer. They are great for you and your whole family to enjoy, and they are especially good for big group party or when friends come over to hang out.
  • Thomas Cox
Smooth Balsamic Sweet Pepper Summer Pasta Salad

Smooth Balsamic Sweet Pepper Summer Pasta Salad 0

Pasta is a loving dish which is why it is only right to step the pasta game up for the summer time. So enjoy something that is quick and easy to make with no oven needed.
  • Thomas Cox
Fresh Farro Salad with Tomatoes and Herbs

Fresh Farro Salad with Tomatoes and Herbs 0

Enjoy a fresh summer filled with fiber and nutrients. This salad has all the ingredients to be a soothing colorful salad for the hot summer season.
  • Thomas Cox
Crispy Eggplant Fries

Crispy Eggplant Fries 0

Looking for a healthier alternative to the French fries you've been craving? These baked eggplant fries work well as a healthy side dish, an appetizer, or even a snack. They go so well with Tzatziki!


Crispy eggplant fries

1 medium eggplant
3/4 cup all-purpose flour
2 eggs, lightly beaten
1 cup bread crumbs
1 tsp garlic powder
1 tsp dried oregano
Pinch salt and pepper
Olive oil cooking spray




Cripsy Eggplant Fries

Preheat the oven to 425 degrees F.
First, cut the eggplant into 1-inch rounds. Sprinkle with salt and set aside for 20 minutes (the eggplant will sweat out any bitterness). Pat dry. Now cut the eggplant slices into even-sized batons or “fries.”
Dredge the eggplant fries into the flour. Next, dip them in the eggs, then coat them with a mixture of the breadcrumbs, garlic powder, oregano, salt and pepper.
Prepare a wire rack on top of a baking sheet. Spray the wire rack with olive oil cooking spray. Now arrange the eggplant fries on top of the wire rack. Spray the eggplant fries with a little olive oil cooking spray.
Bake in the preheated 425 degrees F oven for 10 minutes or until the eggplant fries are golden and crisp.
Make the Greek Tzatziki Sauce according to this recipe.
Serve the eggplant fries hot or warm with the Tzatziki sauce or a side of marinara. Enjoy!

Recipe By Suzy Karadsheh

Text By Thomas Cox and Martha Kendall Custard

  • Thomas Cox
Sweet and Spicy Green Beans

Sweet and Spicy Green Beans 0

These sweet and spicy green beans are the perfect side item for your favorite summer meal. The flavors balance each other perfectly making it a good choice for your next family dinner or group gathering. It is fairly easy to prepare and it's low on ingredients making it easy to shop for.
  • Thomas Cox