Hello! I'm Summer Yule, MS, RDN, a registered dietitian with a Master’s in Health Promotion from the University of Connecticut and a Bachelor's degree from Cornell University. I'm also mom to a young adult (Falcon) who is off to college now, but occasionally contributes to the site. How time flies!
I created Summer Yule Nutrition and Recipes to share free and easy recipes for feel good food. I've been cooking for my family for over 25 years now, so I have lots of ideas to share. Aside from being a dietitian and home cook, I’m a breast cancer survivor who has sustained a 70-pound weight loss since 2013.
My main mission here is to help spread happiness through food. Unfortunately, many of us are struggling in the world today, and some of the unhappiest folks spend the most time online. Spreading positivity and kindness out here in cyberspace is one of the simplest and most impactful things we can do to promote health. (And it's free!)
In terms of food, "health" means different things for different people. For you, it could mean general healthy eating, making weight changes, following a special diet, or just simply enjoying food. You'll find info here to fit a variety of health needs.
Sipping a cozy cup of cocoa in front of a fire in the winter, sharing warm homemade cookies with your children or grandchildren, digging into your aunt's famous macaroni salad at a summertime potluck...
Food is so much more than the calories and nutrients it provides. Food is connected to our memories, our favorite people, and special food experiences can have a positive impact on our day. I hope you find something here that brings you joy ❤️
What You’ll Find on Summer Yule Nutrition…
This website is a reflection of my personal growth both as a cook and as a dietitian. Because of this, the offerings are always changing. You never know what I’ll post next!
That said, some themes get revisited often. Here’s what you WILL find:
- Air fryer recipes (I got an air fryer oven in 2019, and I use it daily!)
- Classic recipes and foods (Cue the nostalgia!)
- Low calorie recipes to help support weight loss and high calorie recipes to help support weight gain
- Options that fit keto, low-carb, vegan, vegetarian, gluten-free, and other special diets
- Instant Pot and smoker recipes
- Costco finds
- Snacks (Popular with all ages!)
- Realistic serving sizes
- Recipe photos taken by me (I'm not a professional photographer, but I am learning!)
What You WON’T Find on Summer Yule Nutrition…
Some people need to abstain from certain foods as part of their medical nutrition therapy and/or weight management strategy. As you visit this site, keep in mind that though I am a dietitian, I am not your dietitian. None of the nutrition information on this website constitutes personal medical advice.
That said, there are certain dietary components that Americans (on average) are getting far too much of. Nutrition information online is often conflicting and confusing. In general, if someone wants to eat healthier, I typically recommend cutting back on these:
- Added sugars (Learn more about added sugars in my recipe for pineapple overnight oats.)
- Refined grains
- Ultra-processed foods
Restrictive food rules are a bummer, and I’m not saying that you must avoid all of the above. I enjoy and share treats, particularly on holidays. However, if you're trying to eat a more healthful diet, limiting those items may be a good starting point.
The other thing that you won’t find here are recipes that my family does not enjoy. I’m not willing to sacrifice flavor for health, and I don’t request that others do that either. If we don’t like a dish, I don’t post it!
As Seen On
You can count on me as a trusted authority for evidence-based nutrition information. My advice and tips on food, health, and nutrition have been quoted extensively in many reputable online publications, including but not limited to:
- O, The Oprah Magazine
- Cooking Light
- Woman's Day
- Women's Health
- U.S. News & World Reports
- Eat This, Not That!
A Little More About Me
If you’d like to learn more about my weight loss journey, my story was featured in the book Lose It Forever, which is available on Amazon. (affiliate link)
You can also read more about me in the Spring 2021 Hungry Girl Magazine, as well as this Hartford Courant article from 2016. (Apologies to international visitors, we have received reports that you may not be able to access the article.)
In addition to blogging, I have authored an academic paper on an eating disorder called ARFID (Avoidant/Restrictive Food Intake Disorder). My work on this topic has received national recognition at both the Food & Nutrition Conference & Expo (FNCE) as well as the Association of University Centers on Disabilities Conference (AUCD).
You can read my systematic review, Nutritional Deficiency Disease Secondary to ARFID Symptoms Associated with Autism and the Broad Autism Phenotype by clicking here. It was published in the Journal of the Academy of Nutrition and Dietetics in November 2020. If you work with the pediatric population or have concerns that your child's picky eating habits may be beyond the range of normal, this article may interest you.
It's possible to maintain a healthy weight or have overweight status while also being malnourished due to lack of diet variety. I hope that the recipes here inspire you to add a variety of nutrient-rich foods to your diet, regardless of what your personal health goals are.
FAQs About Food and Diet
How do I jump straight to the recipe?
Simply click the green "JUMP TO RECIPE" link at the top of the post. There's also a table of contents in each post above the first section heading. The recipe card can be found by clicking "Recipe".
Warning: You may miss important recipe info if you skip over the post. Make the jump at your own risk!
What type of diet did I follow to lose weight? What am I doing to keep it off?
I followed a relaxed omnivorous diet throughout my entire weight loss and current weight maintenance. I recommend reading this article on permanent weight loss to learn how I managed to lose 70 pounds and keep it off long-term.
If you join my mailing list, you get a digest of the recipes on this site each week. That should help to keep you well-supplied with ideas to prevent your meals from getting boring.
I talk a lot about calories and nutrient-density in the recipe notes. Should everyone track calories to lose weight?
Nope! Though tracking was extremely helpful for me, it’s not the right approach for everyone. That is why I also have recipes categorized by certain special diets, such as low-carb. It’s better to utilize the strategy that is the best fit for you, not just copy what I am doing.
That said, you do need to create a calorie deficit to lose weight. Certain dietary patterns may help you to feel full on fewer calories, making weight loss a little easier. It’s not going to be the same approach for all.
If you are using calorie tracking, I recommend recalculating the nutrient information with the specific ingredients you are using. I typically calculate the nutrition information using raw ingredients, so dishes containing meat are often overestimated for calories. It’s how I’ve always done things, but it does not account for cooking losses.
(And yes, if I’m doing a nutrient analysis in my work as a dietitian, I do things the right way, using AP and EP. I just don’t see the utility in being so exacting for personal use.)
How should I substitute for dairy in recipes if I have lactose intolerance?
I talk a lot about the health benefits of dairy products in my posts. If you have lactose intolerance (which is perhaps more correctly called "limited lactose tolerance") you don't have to give up dairy! Lactose-free dairy products are readily available in most major grocery stores, at least in the United States.
Many people with limited lactose tolerance can comfortably digest certain dairy products, such as Greek yogurt and aged cheeses. That is because these foods are naturally lower in lactose than dairy milk. Lactose is milk sugar, so if a dairy product is low-carb, it is typically a lower lactose option as well.
What are some of our family’s favorite recipes on the site?
Oooh, that’s a tough one! Here are a few that are definitely worth a mention:
- MyPlate Meals (The Ultimate Meal Game Changer!)
- Fruits that Starts with B Bowls
- Low Carb Keto Big Mac Salad Bowl
- Chorizo Stuffed Zucchini
- Air Fryer Tofu Bowl
These are approachable recipes for the everyday cook. Aside from the basics of food safety, I encourage you to set the strict cooking rules aside and experiment. I love hearing when someone used a recipe here as a jumping-off point to make something that's perfect for their needs and preferences 🙂
I hope that you enjoy your time here, and if you do, be sure to subscribe. For information on starting your own blog, check out How to Start a Blog with Bluehost and WordPress. And finally, if you have any questions or comments about the site, please reach out on the contact page.
I look forward to hearing from you!