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Summertime brings fresh and nutritious fuel

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Emily Epps

When I think about putting together a meal, I always try to prioritize protein and produce. These recipes are loaded with fresh veggies and a great source of fiber. Pair them with your favorite source of protein, and you have yourself a balanced meal! 

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These recipes not only help my husband, Jeffrey, and me refuel after a good workout, but they also help us to be mentally sharp in our jobs; mine as a local mental health counselor and his as a boxing coach. Food is fuel! 

Cucumber Tomato Salad


  • 1 small cucumber, chopped
  • 1/2 cup of cherry tomatoes, halved
  • 1/3 cup feta cheese
  • 1/4 cup kalamata olives
  • 1/4 of a red onion, chopped
  • 1 tsp. olive oil
  • Salt and pepper to taste
  • 2 Tbsp. fresh cilantro, chopped
  • Juice of 1/2 lemon
fresh vegetables

Chop the cucumbers and red onion and slice the tomatoes. Add them to your serving bowl. Mix in the feta cheese and kalamata olives. In a small bowl, mix together the olive oil, lemon juice, salt, and pepper. Then, drizzle it over the rest of the ingredients in the bowl. Top with fresh cilantro and dig in!

Couscous with Roasted Vegetables


  • 1 cup of Israeli couscous
  • 2 zucchinis, chopped
  • 1 yellow squash, chopped
  • 2 bell peppers, any color
  • 2 1/4 tbsp. olive oil
  • Juice of 1/2 lemon
  • Salt and pepper to taste
  • 1/2 Tbsp. garlic powder
  • 1/4 tsp. thyme
  • 1/2 tsp. onion powder
  • 1/4 tsp. oregano
  • 1/2 tsp. dried rosemary
  • 1 Tbsp. fresh basil

Start by chopping all of your veggies. Place them on a baking sheet and coat with 1 Tbsp. of olive oil and a pinch of salt and pepper. Roast at 375 degrees until soft. Cook couscous according to the directions on the package. Once the couscous and veggies are ready, add the couscous to a serving bowl. Mix in the roasted veggies, seasonings, lemon juice, and the rest of the olive oil. Top with some fresh basil and dig in!

Emily Epps’s e-book, “Fed & Fueled: Quick, Easy & Nutritious Recipes,” is available to order online by visiting https://www.fedandfueled.com; the e-book includes salad, side dish, and main course recipes.