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Researchers have found that the sun’s warm rays bring us numerous health benefits, including improved mood and stronger bones. But sunlight exposure is not without its risks, leading to premature signs of aging in your skin, skin cancer, sunburns and more. Eat your way to healthier skin and safe fun in the sun with these summer meal recipes. Each dish includes delicious ingredients that have been proven to help protect your skin from sun damage and repair and heal past damage for a more radiant, glowing complexion.

1. BREAKFAST: Chocolate Morning Shake

This morning shake, bursting with chocolate decadence, is so indulgent you won’t believe its healthy! The flavanols in cocoa reduce skin redness and damage caused by the sun’s ultraviolet light.

The fresh fruit adds a burst of natural sweetness, plus immune-boosting antioxidants. The flaxseed gets your digestion going, and the almond butter imparts a creamy texture and also lots of plant-based protein and fats so you feel full and satisfied all morning.

2 frozen ripe bananas

1/3 cup frozen strawberries

3 tbsp organic unsweetened cocoa powder

2 tbsp salted almond butter (or your favorite nut butter)

1 tbsp ground flaxseed

2 cups unsweetened coconut milk (or your favorite plant-based milks)

1 cup of frozen spinach

Toss all the ingredients into a blender and blend until rich and creamy. Enjoy!

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2. LUNCH: Refreshing Watermelon Salad

Few summer meal recipes are as refreshing as this crisp salad. Lush watermelon is the quintessential summer fruit, and it’s one of the best sources of lycopene which helps to prevent, and repair, cellular damage caused by sunlight. It’s also incredibly hydrating for those hot summer afternoons.

The secret to this summer meal recipe’s appeal is the pinch of fresh mint, which brightens every bite with unexpected vibrancy, and really brings out the many layers of flavor in this lunch.

3 cups of watermelon, chopped into cubes

1 1/2 cups sliced cucumber

2 tablespoons fresh mint, diced or minced

1/3 cup feta cheese crumbled (you can also use a plant-based “feta” product for a vegan alternative)

3 tablespoons olive oil (or your favorite vegetable oil)

1 tablespoon lime juice, freshly squeezed

A pinch of salt and pepper

Make the dressing by combining the oil, lime juice and salt and pepper. 

Place the watermelon and cucumber into a bowl, sprinkle with mint and crumbled feta, and drizzle with your dressing. Enjoy!

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3. DINNER: Honey-Garlic Salmon Steaks

A single 3-ounce salmon steak, grilled to savory perfection, gives you up to 1,000 milligrams of healthy omega-3 fats. Researchers have found that these beneficial fats may help to reduce your risks of skin cancer. Plus, omega-3 fats have been linked with reduced inflammation, a stronger immune system, and softer, more hydrated skin. 

But enough about science. After a long day, the last thing you want to be doing is spending hours in the kitchen. You’ll love this dish, which may just be one of the easiest summer meal recipes ever, while looking (and tasting) like a culinary masterpiece. The sauce, bursting with garlic flavors, requires just five simple ingredients, and the entire process uses just one frying pan so you keep those dirty dishes at bay.

4 wild-caught salmon fillets, approximately 3 ounces each

Pinch of salt and pepper

1/2 tsp smoked paprika

2 tbsp butter or plant-based butter alternative

4 cloves garlic, minced

4 tbsp organic, local honey

A tbsp water

2 tsp soy sauce or tamari sauce

1 tbsp lemon juice

1 lemon, cut into wedges

Sprinkle each salmon steak with the smoked paprika, salt and pepper (the paprika adds a deep, smoky flavor to the dish as if you smoked the salmon!).

In an oven-safe frying pan, heat the butter and saute the garlic until the garlic starts to turn golden brown. Once it has, add the soy sauce, honey, water and lemon juice. Stir briskly for a few minutes.

Add the salmon steaks and cook each side for 3 minutes. As you cook, continuously spoon the simmering sauce over each piece of fish.

Remove the pan from heat. Add the lemon wedges around the salmon, both for visual presentation but also for adding some incredible flavors (and extra vitamin C!). 

Move the entire pan to your oven and broil for 5 minutes, or until the tops of the salmon steak start to char.

Serve hot with your favorite side dishes, such as steamed quinoa, roasted vegetables or mashed potatoes.

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More Ways to Support Your Health

Your diet is just one piece in your immune system’s wellness puzzle. Thymic proteins are another piece. It is the job of these thymic proteins to train the body’s immune system to effectively seek and identify diseased cells. Unfortunately, your levels of thymic proteins fall as you get older. BioPro-Plus 500 offers a full dose of thymic proteins to help restore your body’s natural levels. Maximize your health by combining these summer meal recipes with healthy supplements.

Hungry? Read More:

Anti-Aging Salads to Enhance Immunity

Fit Recipes for a Stronger Immunity