by Stacy Cheetham
Summer has arrived with more hours in the day to ride and hotter temps that go along with it.
Stay Cool, Healthy
If you’re trying to pack everything into your day to ensure you’re going to make it to the barn something may end up suffering. Don’t let it be your meals when you’re on the go.
Here is a collection of delicious, easy, healthy snacks and light meals the vegetarian way. They can be pre-made and they take advantage of the bounty of summertime produce. They’re also perfect for long days at horse shows.
Discover how delicious vegetarian and vegan recipes can be. If you’re a skeptic, I encourage you to try a few of these recipes with your regular meals, you won’t be disappointed.
Southwestern Black Bean Salad (AKA Texas Caviar)
The trick to this recipe is marinating it – the longer you marinate, the better it tastes. So, leaving it in the fridge a few days and eating it over time it actually gets better! This is a super healthy dish. You can add more or less chili powder to it if you like spice, or also I’ve seen versions with quinoa too. I’ve also thrown in more vegetables! You really can’t go wrong with this dish in my opinion – it is that good.
- 1 15.5 oz can black beans, rinsed and drained
- 9 oz frozen (or canned) corn, thawed
- 1 tomato, chopped
- 1 avocado, chopped
- 1/4 cup red or white onion, diced
- 1 scallion, chopped
- 1 lime, juice of
- 3 tbsp extra virgin olive oil
- 1 tbsp cilantro, chopped
- salt and fresh ground pepper
- Mexican chili powder, a few pinches
Combine beans, corn, tomato, onion, scallion, cilantro, chili powder, salt, and pepper. Mix with lime juice and olive oil. Marinate in the refrigerator 30 minutes. Add avocado before serving if you have some on hand – but I would only do this to single servings as the avocado turns brown quickly. If you are short on time, you can also marinate with any Italian dressing.
Chickpea of the Sea – Vegetarian Tuna Fish Sandwiches
I know what you’re thinking – what on earth?! But seriously…this is tasty. Chickpeas are awesome, tasty and seriously healthy for you. This is pretty easy to make without a food processor, it just depends on how fine you like your version. Try it out!
- 1 (15.5-ounce) can chickpeas, drained and rinsed
- 1/4 cup mayonnaise (or vegan alternative – Whole Foods and Trader Joe’s has lots of options)
- 1 tablespoon whole grain mustard
- 1 1/2 tablespoons umeboshi vinegar (you can leave this out if you want, but it gives the “fish” flavor you may miss from Tuna)
- 2 teaspoons celery seeds
- 1/4 cup chopped celery, from about one rib
- 2 tablespoons sliced scallions, from about two scallions
- Pinch cayenne pepper, optional
- Freshly ground black pepper
- 2 to 4 slices whole grain or artisan-style bread (I actually eat mine without the bread sometimes, and its delish!)
- 2 to 4 lettuce leaves, washed and dried well
Place chickpeas in the bowl of a food processor and pulse two or three times to roughly chop. Add remaining ingredients and pulse two or three times more to incorporate.
To make without a food processor: Place the drained chickpeas in a bowl and mash slightly with a fork. Add remaining ingredients and stir until combined. You may want to chop the celery and onions a little finer for this version, since they won’t be getting an additional chop in the processor.
Layered Apple Breakfast Snack
This one is super simple and completely customizable. Just pick up some apples at the store, your favorite nut butter or spread (I’ve even used hummus) and some toppings of choice!
- 3 thicker slices of 1 medium apple
- 1/4 cup unsweetened almond butter (or nut butter of choice)
- 2 TBSP dry cranberries
- 1 tsp sesame seeds – or any seeds
- 1 tsp chia seeds or bee pollen (optional, for non-vegans) & another topping of choice
- few nuts of choice – almonds and walnuts
Enjoy these summertime favorites that provide excellent health benefits and will help you feel lighter in the saddle. And share your favorite summer recipes in the comments below.