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Lifestyle Tips

Breaking down the latest research on Anti-Inflammatory Nutrition
Written By: Dr. Barry Sears, Ph. D | Creator of the Zone Diet

Written by Mary Perry, MS, RD, LDN
on May 21, 2019

Ahhhhhhh Summer! The long cold days of winter are a distant memory at this point. Calendars are filled with vacation plans, social engagements and soon to be impromptu dinners. Here’s to our schedules getting a bit more relaxed, the excitement of it being light outside at 8pm, and being able to spend more time outside enjoying friends, dinners on the patio, and outdoor activities. With that sense of relaxation comes the loosening of the reigns on our eating and drinking habits. Just because our routines are making a switch, doesn’t mean we have to give up on our health this summer.

Recipe of the week

If you know you tend to be a bit more indulgent at cookouts but don’t want to completely blow it, make a dish yourself and find a way to lighten it up. Here we’ve given you 10 completely zoned recipes you can bring if you are attending, or make if you are hosting, that are light on calories and balanced in protein, fat and carbs but not on taste.


Downloadable Recipe Card

Tzatziki Dip: Instructions

  1. If not using an unstrained yogurt, strain it using a strainer lined with a coffee filter for a few hours to remove as much liquid as possible. Set aside.
  2. Quarter the cucumber and cut off all the seeds. Grate the cucumber and sprinkle with salt. Let sit for around 20 minutes. Give it a squeeze in paper towels to help release excess liquid.
  3. Stir all ingredients into a bowl to combine. Refrigerate for a couple of hours before serving.


Downloadable Recipe Card

Zone Cookout Fusilli Pasta Salad: Instructions 

  1. Prepare Zone PastaRx Fusilli according to package directions. Drain and rinse in cold water to stop cooking. Set aside.
  2. Hard boil 4 eggs. Set aside, whites to be added to salad at the end.
  3. In a large bowl make sauce by whisking together 0%-fat Greek Yogurt, extra virgin olive oil, fresh-squeezed lemon juice, vinegar, dijon mustard, pickle relish, dill, garlic powder, oregano, salt and pepper.
  4. Add in the prepared vegetables (red bell pepper to onion) and then gently toss in Zone PastaRx Fusilli, egg whites and olives until well-combined; cover and refrigerate until ready to serve.


Downloadable Recipe Card

Spinach PastaRx Orzo Side Salad with Lemon Vinaigrette: Instructions

1. Prepare Zone PastaRx Orzo according to package directions. Reserve 1/2 cup of liquid an drain. Set both aside to cool.

2. In a small bowl, make your dressing. Whisk the lemon juice, reserved pasta water, olive oil, garlic powder, salt and pepper. Pour onto the salad and toss to coat.

3. In a large bowl, combine the thawed, squeezed spinach, tomatoes, cucumbers, black olives and cooled Zone PastaRx Orzo.

4. Pour dressing onto the salad and toss to coat. Add more reserved pasta water if desired, and season to taste. 


Downloadable Recipe Card

Tabouli Lettuce Roll Up: Instructions

1. Prepare Zone PastaRx Orzo according to package directions. Reserve 1/2 cup of liquid and drain. Set both aside to cool.

2. Chop the vegetables and herbs (excluding Romaine) and place in a bowl large enough to contain all recipe ingredients. Add the cold Zone PastaRx Orzo and season with salt. Mix gently.

3.Stir in the lemon juice and olive oil. Cover the tabouli and refrigerate for at least 30 minutes. If you like it more moist add the desired amount of pasta water and stir again.

4. Serve with the Romaine leaves.

Downloadable Recipe Card
Halibut with Summer’s Vegetables: Instructions 
  1. Mix the first 6 ingredients together for a wet rub for the fish.
  2. Set aside in the refrigerator (can be made the night before).
  3. Sauté the onions in oil in large Dutch oven.
  4. Add ingredients in the order listed, letting each one cook a bit before adding the next. Simmer for about 45 minutes.
  5. Add basil and garlic about 15 minutes before the end of cooking time.
  6. Before you preheat the grill, make sure to oil the grate. Preheat the grill.
  7. Rub the fish with wet rub and cook for about 6 minutes, turning at 3 minutes. (If flakes easily with fork, it’s done.)
  8. Drizzle the veggies with extra virgin olive oil when you serve them.


Downloadable Recipe Card

Barbecue Beef with Onions: Instructions 

  1. In skillet add 1/2 tsp oil and beef. Cook beef until no longer pink.Add puree, Worcestershire sauce, cider vinegar, chili powder, cumin and oregano. Cover and simmer 5 minutes until sauce forms.
  2. In another skillet add remaining oil, onion, and garlic and cook until onion is tender.
  3. Add onion, garlic, mushrooms, beef stock, and white wine vinegar to beef. Cover and cook 8 minutes.
  4. Add snow peas after 5 minutes.
  5. Stir to blend flavors.


Downloadable Recipe Card

Barbecued Scallops Over Orzo: Instructions 

  1. Prepare the Zone PastaRx Orzo according to package directions with the addition of garlic and sage.
  2. Drain the orzo in a colander and remove the garlic and sage.
  3. Season with salt, pepper.
  4. Meanwhile, wash scallops and pat dry with paper towel.
  5. Heat 1/2 teaspoon of olive oil on med hi heat, add garlic, crushed red pepper and a couple of pieces of onions cook for 5 minutes. Add scallops and sear for 1-2 minutes until browned turn and heat until opaque, don’t over cook.
  6. Place mushrooms and onion on skewers. Lightly spray the kebabs with olive oil Pam.
  7. Cook on a hot barbecue for about 7-10 minutes, turning until they’re cooked through or sauté them in a small skillet until cooked through, opaque in color.
  8. Serve the scallops and veggies on bed of orzo and watercress dressed with lemon juice and a 1 tsp drizzle of extra virgin olive oil, salt and pepper.


Downloadable Recipe Card

Barbecued Spiced Shrimp with Orzo and Tomato Salad: Instructions 

  1. Prepare Zone PastaRx Orzo according to package directions. Drain and rinse in cold water to stop cooking; drain again.
  2. Meanwhile, in a blender, puree the basil leaves with the olive oil until smooth. Mix in the 2 tablespoons lime juice, salt and black pepper. Set aside.
  3. Light a grill or preheat a grill pan.
  4. In a small bowl, mix the paprika with the chili powder, agave nectar, cumin, coriander and cayenne pepper.
  5. Spray the shrimp with Pam cooking spray and season all over with the spice mixture. Set aside.
  6. Prepare Zone PastaRx Orzo according to package directions. Drain and rinse in cold water to stop cooking; drain again.
  7. Drizzle orzo with 2 tablespoons of lime juice.
  8. Grill the shrimp over moderately high heat, turning once, until they are lightly charred and cooked through, about 4 minutes.
  9. Arrange the lettuce, on the plate first tomato and onion slices next, then orzo, and drizzle with the basil oil.
  10. Top with the shrimp, garnish with the remaining basil leaves and serve.


Downloadable Recipe Card

Burger Wraps: Instructions 

  1. Mix ground turkey and one-quarter of the onion and bell pepper.
  2. Divide the mixture and form into 2 patties.
  3. Grill the patties until cooked.
  4. In a pan add olive oil and sauté the remaining bell pepper, onion and mushrooms.
  5. Layer, staggered, 3 lettuce leaves for each “wrap.”
  6. In each “wrap” spread 1/2 cup spinach and add half of the cheese slice.
  7. Divide the sautéed vegetables and the broken up burger (chop each burger into a few pieces).
  8. Drizzle 2 tablespoons dressing in each wrap.
  9. Have grapes for dessert.


Downloadable Recipe Card

Chicken Satay and Vegetables with Peanut Sauce: Instructions 

  1. Marinate chicken in 2 tablespoons of soy sauce for at least 15 minutes.
  2. Whisk remaining tablespoon of soy sauce with chili sauce, red pepper flakes, peanut butter, sesame oil and parsley until smooth. Set aside.
  3. Preheat broiler.
  4. Thread chicken, bell peppers and onions onto skewers.
  5. Place skewers on a lightly greased, rimmed baking sheet. Broil on top rack with the tomatoes for 3 to 4 minutes per side or until cooked through.
  6. Serve satays on a platter over broccoli with tomatoes around the edge and the reserved sauce for dipping on the side.
  7. Have a bowl of strawberries.


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