You are here

A Flavorful Father's Day Menu

June 11, 2012

Main Image

Father’s Day always arrives before you know it, amid the breezy, sunny days of June. It’s the perfect time for a picnic or a backyard cookout with family and friends. Simple recipes, both savory and sweet, ensure a low-stress, fun gathering with a focus on health and happiness.

Whether the dads in your life tend to wear the apron or prefer to sit back and relax, this roundup of father-friendly recipes will show your love and appreciation – no matter who wears the chef’s hat.

Roasted Corn, Avocado and Black Bean Salad

From IIN student Carlyn Giuriceo
Gluten-free, vegetarian, vegan

Ingredients

1 large can (~30oz) or 2 small cans (~15oz) of black beans
1/2 red onion
1 & 1/2 avocados
1 container of cherry or grape tomatoes
1 cup of corn kernels
1 huge handful of cilantro, or however much you prefer
Juice of one fresh lemon - or lime, whatever is on hand

Directions

  1. Drain and rinse black beans
  2. In a frying pan over medium low heat, roast corn kernels (keep an eye on these little guys, they will burn!)
  3. Dice the onion, cube the avocado, halve the tomatoes
  4. Add all ingredients to a large bowl
  5. Chop cilantro and add to the bowl
  6. Squeeze the lemon or lime on top of the salad, mix well, and enjoy!

Serves 6-10, depending on whether you serve it as an appetizer or side dish.

No Mayo Potato Salad

From IIN grad Abby Hughespotato salad
Gluten-free, non-dairy

Ingredients

1-pound bacon, cut into thin strips (the size of a matchstick)
2 pounds of Yukon gold potatoes (approx. 8-10)
12 cloves garlic, cut into thin slivers
3 pattypan squash, cut into wedges
1 green pepper, cut in thin strips
1 bunch of scallions, cut on the bias (keep white and green parts separate)
2 ounces red wine vinegar or sherry vinegar
1-tablespoon salt
1-teaspoon pepper

Directions

  1. Chop potatoes into similarly-sized cubes. Prepare a pot of salted water and bring to a boil. Cook until potatoes can be pierced easily with a fork.
  2. While the potatoes cook, chop the other vegetables.
  3. Once potatoes are cooked and the other vegetables chopped, render the bacon until crispy over medium heat in a large, heavy-bottomed pot. (This is important for two reasons. It will add crunchy texture to the salad. Secondly, maximizing the bacon here will allow you to not have to add any other oil or butter to the recipe.)
  4. Add slivered garlic to the bacon and toast until lightly brown, about two minutes.
  5. Next add the patty pans, pepper, and white scallion ends. Stir for about two minutes.
  6. Then add the cooked potatoes and stir until the potatoes start to crumble slightly. This will create a creamy texture.
  7. Finally add the vinegar, salt, and pepper and toss.
  8. Sprinkle with the green scallions and cool until it is ready to be served.

Serves 4-6.

Veggie & *Chicken Kabobs

From IIN grad and author, Connie Bennettchicken vegetable skewers
Gluten-free 

Ingredients

2-3 wood or bamboo skewers, presoaked in water
One 4- to 5-ounce boneless, skinless chicken breast, cut into 1 ½-inch cubes
1 green or red bell pepper, seeds and ribs removed, sliced into chunks
1 yellow squash, sliced into ¼ to ½-inch-thick rounds
1 zucchini, sliced into ¼ to ½-inch-thick rounds
10 cherry tomatoes
2 teaspoons extra-virgin olive oil
Sea salt and pepper, to taste

Directions

  1. Fill 2-3 skewers with alternating chicken and vegetables
  2. Drizzle skewers with olive oil and sprinkle with salt and pepper
  3. Place on hot grill, cook until juices run clear in chicken, and vegetables are tender – approximately 20 minutes

*Chicken can be substituted with other proteins, including steak, salmon, shrimp, and tofu. Please note, this may vary the cooking time.

No Bake Peanut Butter Chocolate Bites

From IIN grad Nicole Culverno bake peanut butter bites
*Gluten-free

Ingredients

2 ¼ cup puffed millet or puffed rice
¼ cup old-fashioned oats
¼ cup agave nectar
¼ cup creamy peanut butter or almond butter
1 tsp. vanilla extract
2 tbsp. protein powder or 1 tbsp. cocoa
2 tbsp. cacao nibs or dark chocolate chips

Optional

1 tbsp. chia seeds
1 tbsp. shelled hemp

Directions

  1. Combine the millet, rolled oats, chia seeds, hemp, protein powder (or cocoa), and peanut butter in a large mixing bowl.
  2. Mix well until all ingredients are mixed together.
  3. Add vanilla and agave nectar, then mix.
  4. Lastly, add cacao nibs (or chocolate chips) and mix again.
  5. Line a baking sheet with wax paper.
  6. Roll ingredients firmly into balls and place in freezer.

*These can be made gluten-free by using GF oats and chocolate chips. Makes 10-12 bites.

Additional delicious desserts for extra-sweet dads:

Integrative Nutrition wishes all the dads out there a Happy Father’s Day! How will you celebrate the dads in your life on Sunday, June 17th?