Simple & Nourishing Summer Recipes (Gluten, Dairy & Grain-Free)

Feel vibrant, light, and energized all summer long.

When the weather warms up, our bodies naturally crave lighter, fresher foods. But if you’re navigating food sensitivities or simply choosing to eat clean, finding recipes that are gluten-free, dairy-free, and grain-free can feel limiting. The good news? Summer is the perfect season for simple meals full of color, flavor, and nutrients—without needing a long ingredient list or hours in the kitchen.

Here are some of my go-to recipes for summer that are as healing as they are satisfying:

Breakfast: Berry Coconut Chia Pudding

A refreshing and fiber-rich way to start your morning, full of omega-3s and antioxidants.

Ingredients:

• 3 tbsp chia seeds

• 1 cup unsweetened coconut milk (or almond milk)

• 1 tsp vanilla extract

• ½ tsp cinnamon

• 1 tsp maple syrup or raw honey (optional)

• ½ cup mixed fresh berries (blueberries, raspberries, strawberries)

Instructions:

1. Mix chia seeds, coconut milk, vanilla, cinnamon, and sweetener in a bowl or jar.

2. Stir well and let sit for 5 minutes, then stir again to prevent clumping.

3. Refrigerate for at least 2 hours or overnight.

4. Top with fresh berries before serving.

Lunch: Summer Veggie Collard Wraps with Lemon Tahini Drizzle

These wraps are fresh, crunchy, and hydrating—perfect for a hot day and easy to prep ahead.

Ingredients:

• 4 large collard green leaves (trimmed at the base)

• 1 avocado, sliced

• 1 carrot, julienned

• ½ cucumber, sliced thin

• ½ red bell pepper, sliced

• Handful of sprouts or microgreens

• Protein of choice (shredded chicken, tuna, or chickpeas work great!)

Lemon Tahini Drizzle:

Ingredients:

• 2 tbsp tahini

• Juice of ½ lemon

• 1 tsp coconut aminos

• 1 tbsp warm water to thin

• Dash of sea salt

Instructions:

1. Blanch collard leaves in hot water for 30 seconds to soften. Pat dry.

2. Layer veggies and protein down the center.

3. Roll like a burrito, tucking in the sides.

4. Whisk dressing ingredients and drizzle over or serve on the side.

Dinner: Garlic Lime Shrimp with Cauliflower Rice

A quick, clean, and protein-packed dish that tastes like summer in a bowl.

Ingredients:

• 1 lb wild shrimp (peeled and deveined)

• 2 tbsp olive oil

• 2 garlic cloves, minced

• Juice of 1 lime + zest

• ½ tsp smoked paprika

• 1 bag riced cauliflower (or 2 cups homemade)

• Handful of fresh cilantro

• Sea salt and pepper to taste

Instructions:

1. In a skillet, heat 1 tbsp olive oil and sauté garlic until fragrant.

2. Add shrimp, lime juice/zest, paprika, salt, and pepper. Cook 2–3 mins each side until pink.

3. In another pan, heat remaining oil and sauté riced cauliflower until warm and slightly crispy (about 5–7 minutes).

4. Serve shrimp over the cauliflower rice and top with chopped cilantro.

—> Bonus Tip: Hydration Boost <—

Infuse your water with fresh herbs and fruit—try mint + cucumber or basil + strawberry. It makes drinking water more enjoyable, especially in the heat.

Let food be your summer medicine.

Eating clean doesn’t have to be complicated. With a few fresh ingredients and some inspiration, you can enjoy satisfying meals that nourish your body and support your hormone and gut health all season long.

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