Carolina's Kitchen: A Cool Approach to Summer

We are taking a “cool” approach to summer this month by staying out of the heat with these no-cook meals. As an homage to the summer kitchen, our August menu focuses on refreshing meals, including finger sandwiches, gazpacho, a hearty hemp heart and avocado salad, and for dessert a creamy yogurt parfait. If you can’t stand the heat, don’t use the oven!

The recipe for Cucumber Egg Salad Bites is below. The recipe for a homemade mayonnaise to go with the cucumber bites, Tomato Cucumber Gazpacho, Avocado and Hemp Heart Salad, Yogurt Parfait, and many more based on the Bredesen Protocol and Apollo Health’s KetoFLEX 12/3 Nutritional guidelines, are available to members of the PreCODE or ReCODE monthly subscription program.

Cucumber Egg Salad Bites


This is a perfect meal that is quick to make if you are short on time and hungry for something savory with a good crunch! If you don’t have cucumbers, you can also serve the egg salad on top of any salad or wrap it in lettuce.

Egg Salad:

• 8 large eggs, hard-boiled and peeled
• ¼ cup mayonnaise
• 2 tbsp dill minced
• 2 tbsp chives minced
• 2 tbsp dijon mustard
• ½ tsp salt
• ¼ tsp pepper
• 1 cucumber


1. Roughly chop the eggs and add them to a medium-sized bowl. Add in the mayonnaise, dill, chives, mustard, salt, and pepper.
2. Mix well.
3. Thinly slice the cucumbers.
4. Assemble your finger sandwiches! Spread the egg salad onto your cucumber round and top with another slice of cucumber.

Tomato Cucumber Gazpacho


A perfect dish on a hot summer day when all you want to do is stay away from the heat of the oven.  Gazpacho is a cold soup that originated in Spain from specifically the region Andalusia. You can make this a meal and add some left-over protein or pre-made hard boiled eggs for protein or have it as an appetizer.

Tomato Cucumber Gazpacho recipe

Avocado & Hemp Heart Salad


This is a quick and easy salad you can enjoy with protein leftovers from the night before, or as is. Feel free to add in whatever other seasonal vegetables that catch your eye at the farmers market this month to make this salad more of your own!

Avocado & Hemp Heart Salad recipe

Yogurt Parfait

Strawberry and blueberry parfait in a glass against a rustic blue wood background

Time to get creative! When you are craving something sweet and creamy, go for some yogurt layered with your favorite toppings. Desserts can also be nutritious as well as delicious.

Yogurt Parfait recipe

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