8 Nutritious Homemade Alternatives for a Healthier Summer Diet

Swapping Store-Bought for Homemade Foods

With summer in full swing, it's the perfect time to sharpen your culinary skills and whip up some healthy homemade dishes for backyard barbecues and gatherings with family and friends. Preparing your own meals, snacks and desserts offers many benefits - they tend to be lower in calories, added sugar, salt and fat compared to restaurant or packaged options. Homemade foods are also typically more nutrient-dense, which can support weight loss efforts and reduce chronic disease risk.

Beyond the nutritional advantages, cooking at home allows you to connect with loved ones, teach kids valuable skills, and save money. A common barrier is lack of time, but you can eat well without spending all day in the kitchen. Start small by aiming to make 3-5 homemade meals or snacks per week. Having go-to recipes you can easily modify also streamlines the process.

Here are 8 nutritious foods worth making at home this summer, according to registered dietitians and chefs:

Chia Seed Fruit Jam & Greek Yogurt Parfaits

Instead of sugar-laden flavored yogurt cups, mix up homemade chia seed jam with plain Greek yogurt. Simmer 2 cups of fresh or frozen fruit until softened, mash, and stir in 2 tbsp chia seeds. Let cool before layering with yogurt for a filling snack or breakfast, thanks to the omega-3s and fiber in the chia. The jam also makes a great topping for toast or sundaes.

Wholesome Homemade Granola

Most store-bought granolas are high in added sugar and low in gut-healthy fiber. To make your own, whisk together 2 tbsp brown sugar, 1/4 cup each canola oil and liquid sweetener like honey or maple syrup, and 1/2 tsp salt. Stir in 3 cups oats and 2-3 cups raw nuts. Spread on a baking sheet and cook 1 hour at 250F, stirring every 15 min. Once cooled, add mix-ins like dark chocolate or dried fruit.

Simple DIY Salad Dressing

Skip the added sugar, salt and fillers in bottled dressings by shaking up a quick vinaigrette. Combine olive oil and balsamic or lemon juice in a 3:1 ratio in a jar, with a touch of honey and Dijon to keep it creamy. For a fruity twist, add dressing ingredients to a nearly empty jam jar and shake well.

Protein-Packed Grain Bowls

Build a satisfying, portable lunch by combining a whole grain like quinoa or brown rice, lean protein such as tuna, beans, chicken or hard-boiled eggs, veggies, homemade dressing, and toppings like nuts or feta. The complex carbs, healthy fats and protein will keep you energized.

No-Salt-Added Red Lentil Wraps

Since bread is the top source of sodium in our diets, try nutrient-rich red lentil crepes instead for sandwiches. Rinse and soak 1 cup lentils in 2 cups water overnight, then blend. Cook 1/2 cup batter in a greased skillet 2-3 min per side. Fill with hummus, cheese, nut butter or eggs.

3-Ingredient Sugar-Free Pasta Sauce

Jarred pasta sauces sneak in a surprising amount of sugar. To make your own, boil 1 can no-salt tomato juice, 1 cup marinara, and 1/2 cup strained tomatoes 15-20 min. Season with salt, pepper, garlic, parsley and basil. Freeze extra for quick meals later.

Protein-Boosted Frozen Yogurt

Cool off with homemade fro-yo for a fraction of the added sugar and fat. Blend 1 1/4 cup frozen fruit like mango or cherries, 1/4 cup nonfat Greek yogurt, and 1 tbsp collagen peptides for creaminess and protein. Or try "nice cream" made from frozen bananas, milk and cocoa powder.

Healthier Homemade Chocolate Cake

For your next celebration, bake your own cake to control the sugar and use better-for-you ingredients like whole grain or almond flour. Make individual vegan lava cakes or a single-serve mug cake with nut butter and dark chocolate chips for built-in portion control.

With these easy DIY recipes featuring wholesome ingredients, you'll be well on your way to a nutritious and delicious summer. Making even just a few homemade staples can go a long way for your health goals.