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Fresh & Light: Staying Cool with Quick Summer Bites

Updated: Apr 10

by Lisa Dorfman, MS, RD, CSSD, CCMS, LMHC, FAND @The Running Nutritionist®

Fullei Fresh Chef Ambassador

What counts most when it comes to summertime meals and snacks?

Beyond drinking at least ½ your body weight in ounces of fluid to stay hydrated during these hot summer months (more ounces if you are active,) attaining power-packed nutrients into cool and refreshing satisfying light bites is important for keeping energy levels high.

Ensuring a balance of energy, protein, fiber and vitamins and minerals will enable you to tackle the stress sweat of our unusual summer journey with COVID still dictating some of our activities and lives, BUT allow you to leave it behind and enjoy family, friends, favorite pets and all things you enjoy doing most with the ones you love.

Meet Crunchy Mix

When it comes to feeling satisfied with light summer snacks is 3 attributes—crunch, temperature—cold or hot, and spiciness. Nothing fits the profile better than featuring our Fullei Fresh Crunchy Mix with mung bean, red and green lentil, green pea, & adzuki beans. The best thing about our Crunchy Mix is that it can be added to any dish whether fresh or baked or used as a toasted garnish as I did with my Gingered Carrot and Melon Bisque. Crunchy Mix provides an excellent high-quality source of protein, Vitamin C and iron and fiber.

Today's recipes also snuck in some of my other favorite Fullei Fresh options including home grown Mung Bean & Broccoli Sprouts and Pea Powder.

Gingered Carrot and Melon Bisque with Toasted Crunchy Mix

Served hot or cold, this high protein, vitamin rich, electrolyte gingered soup is a refreshing strategy to stay fed and hydrated. Serve with a Crunchy Mix Berry Muffin! Recipe below.

Serves: 3


1/2 cup diced onion

Organic Coconut Oil Spray

1 cup cantaloupe melon, chunked

1 tbsp. peeled ginger minced or 1 Tbls. ginger paste or 1 tsp ginger spice powder

1 c. chicken broth, organic low sodium (can also use vegetable broth)

½ lb. carrots, steamed and cut into chunks

1 bay leaf

garlic powder

Himalayan Salt and fresh ground pepper to taste


Fullei Fresh Toasted Crunchy Mix


  1. Steam carrots until just slightly soft, al dente. Set aside.

  2. Toast Crunchy Mix by spraying a light mist of vegetable spray, seasoning with garlic powder and placing in toaster oven for 5-10 minutes at 350 degrees until just brown, not burnt.

  3. Sauté the onion in a large saucepan sprayed with organic oil spray until the onion is translucent and tender.

  4. Add ginger and sauté another minute or two.

  5. Add the broth, steamed carrots, melon and bay leaf, and simmer, partly covered until the carrots are tender.

  6. Remove the bay leaf.

  7. Puree the mixture in a blender or food processor.

  8. Season with salt and pepper.

  9. Garnish with toasted Fullei Fresh Crunchy Mix.

Crunchy Mix Berry Muffin

This low carb, no sugar added Fullei Fresh Crunchy Muffin is a delicious side kick to the Gingered Carrot and Melon Bisque, a yogurt snack or solo for an afternoon lift.


2 cups Bob’s Red Mill Low Carb Baking Mix

3 tsp baking powder

2 Tbls walnut oil

1 cup water

2 large eggs or 6 Tbsp aquafaba (chickpea liquid) for vegans

4 Tbsp granulated Monkfruit sweetener

½ tsp vanilla extract

¼ cup Fullei Fresh Crunchy Mix

1 cup fresh or frozen blueberries


  1. Heat oven to 350 degrees Fahrenheit.

  2. Lightly coat muffin tin or cupcake holders for portable snack.

  3. Sift dry ingredients into mixing bowl.

  4. Mix wet ingredients in another mixing bowl.

  5. Make well in center of dry ingredients.

  6. Mix in wet ingredients until just well blended.

  7. Add Crunchy Mix in with hands until well distributed.

  8. Add blueberries in with hands until well distributed.

  9. Spoon evenly into muffin tin.

  10. Bake for 15 minutes then turn baking pan and bake another 10 minutes until just brown.

  11. Serve warm or cool.

Sunflower Seeded Sprouted Crackers


½ cup organic oats

½ cup sunflower seeds

½ cup gluten free all-purpose flour

1 tsp garlic powder

2 ½ Tbsp maple syrup

3 Tbsp olive oil

1 tsp sea salt

Organic olive oil spray


  1. Preheat oven to 325 degrees Fahrenheit.

  2. In a food processor, combine oats and sunflower seeds and pulse until sandy texture.

  3. Add flour, garlic powder, sea salt and pulse again until combined.

  4. Slowly add maple syrup and oil to mix and combine.

  5. Roll out dough between 2 sheet parchment or wax paper until 1/8 inch thick.

  6. Transfer cracker to baking tray, remove top parchment.

  7. Using pizza cutter or knife cut in triangular or square 1-2-inch pieces.

  8. Spray top of cracker with olive oil spray and bake for 10 minutes, turn pan and bake another 10 minutes until lightly brown.

  9. Remove and cool.

  10. Serve with Tzatziki Dip or Spouted Gorgonzola Cheese.

  11. Can store at room temperature for 1 week, in refrigerator up to 2 weeks.

Crunchy Tzatziki Dip

A versatile refreshing summer dip for fresh veggies crudité, cooked veggies, on Sunflower Seeded Crackers or with mild fish, Tzatziki can also be used as a base for other summer grilling sides like potato or macaroni salad.


1 cucumber seeded, diced

1 cup Greek nonfat yogurt, drained

1 oz. fresh lemon juice

3 cloves finely minced garlic

¼ cup Fullei Fresh Crunchy Mix

1 Tbsp fresh mint, minced or 1 tsp dried mint to taste

Himalayan Salt & ground fresh white pepper to taste


1. Peel and seed cucumber, dice into small pieces. Dry with paper towel.

2. Combine yogurt, lemon juice, garlic, and mint. Process until smooth.

4. Combine cucumber and Fullei Fresh Crunchy Mix with yogurt/avocado mix.

5. Garnish with fresh mint.

Sprouted Vegan Gorgonzola Cheese

Dip or spread, this delicious as-close-to dairy-based gorgonzola infused with Fullei Fresh Broccoli Sprouts will wake up any fresh veggie or Sunflower Seeded Cracker and enliven your spirit, the taste you will miss until your next bite! Even stays fresh for 1-2 weeks!


7 ounces extra firm tofu, drained and pressed (Trader Joes Organic Sprouted is my favorite pick!)

½ cup Fullei Fresh Broccoli Sprouts, homemade or store bought

2 Tbsp coconut oil

1 Tbsp lemon juice

1 Tbsp white wine vinegar

1 Tbsp white miso paste

1 Tbsp chickpea miso paste

1 tsp sea salt

½ tsp garlic powder

1 tsp onion powder

1/8 tsp spirulina powder


1. Drain and press tofu between 2 paper towels.

2. Place all ingredients into food processor, NutriBullet or blender for best results. You can also mix until smooth.

3. Transfer mix to glass bowl.

4. Dot the mix with spirulina powder and with knife move through dots back and forth to create authentic appearance.

5. Place in refrigerator for 2-4 hours until firm.

6. Use as spread or dip.

Meet Lisa Dorfman, MS, RD, CSSD, CCMS, LMHC, FAND


Known internationally as The Running Nutritionist®, Lisa is an award-winning leader to industry, academia, the public & press for more than 3 decades. Lisa has built a global integrative culinary sports nutrition & performance private practice & corporate consulting business working with Olympian athletes, and prestigious luxury resorts such as Ritz Carlton, Sandals & Norwegian Cruise Lines. Lisa designs, writes and speaks about delicious dishes, menus and diets and travels worldwide sharing the “gospel” of good food, fresh tastes and plant-based cuisine. Her passion for food, fitness, emotional balance and for life is contagious.

A ’19 President’s Council National Excellence in Practice Award Recipient, Lisa is a Licensed Nutritionist/ Registered Dietitian, Board Certified Specialist in Sports Dietetics, Board Certified Professional Counselor, Certified Chef, Certified USAT&F & USA Triathlon Coach, Certified Reiki Practitioner, Certified Horticulturist & Fellow of The Academy of Nutrition & Dietetics. She served as the ’08 US Sailing Olympic Team Nutritionist for Beijing Olympics & Nutrition Expert for the Zumba Plate® program.

Her recipes are inspired by collaborations with some of the top chefs at Sandals Resorts, Ritz Carlton, Culinary Vegetable Institute/Chef’s Garden; restaurants, spas, wellness/fitness-focused programs as instructor at Johnson and Wales University & Miami Culinary Institute, & member of prestigious organizations such as Les Dames d ‘Escoffier, American Culinary Foundation, and the James Beard Foundation. She is Chef Alliance Director for Slow Food Miami.

The author of 8 books, Lisa has appeared on 20/20, Dateline, Good Morning America Health, FOX News, CNN, MSNBC and ESPN & has been featured in numerous publications including: USA Today, Newsweek, Wall Street Journal, New York Times, Men’s Fitness, Outside & Runners World magazines. In her spare time, Lisa has competed in more than 35 marathons (PR 2:52:32), Ironman USA Lake Placid, and hundreds of running and multisport races and was a member of TeamUSA at the ’04 World Long Distance Duathlon Championships.

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