Healthy Eating All Summer Long
Fresh fruit and vegetable season is here! The foods you eat have big effects on your health and quality of life.
Healthy Breakfast Smoothie
- Fresh or frozen blueberries
- Fresh or frozen bananas
- Coconut milk (or milk of choice)
- 3–4 cubes of ice
- 1 handful of spinach
- Add all ingredients to blender and blend until smooth.
Lunch or Dinner Recipe
Mix it up with your favorite greens. Toss arugula with spinach to create a super salad! Add some nuts and fresh-cut strawberries to enhance the flavor.
Grow it yourself
Enjoy fresh vegetables right from your own backyard. Gardening tips for beginners:
- Pick the right location, taking soil and sun exposure into account.
- Start small and choose easy-to-grow vegetables, like tomatoes, zucchini, and peppers.
- Stagger plantings by a few weeks so you’re not harvesting everything at one time.
Visit the Old Farmer’s Almanac for more planting tips.
Makes 4 servings
- 3 cups plain or vanilla nonfat yogurt
- 1 cup fresh or defrosted strawberries
- 1 cup fresh or defrosted blueberries
- 1 cup granola
Scoop 3/4 cup yogurt into a bowl. Place 1/4 cup strawberries and 1/4 cup blueberries on top. Repeat using three more bowls. Serve immediately or chill to keep cold. Place 1/4 cup granola on each parfait before serving.
Strawberry Banana Smoothie
- Fresh or frozen bananas
- Fresh or frozen strawberries
- 1% milk (or milk of choice)
- 3–4 cubes of ice
Place all ingredients in a blender and blend until smooth.
Baked Oatmeal Cups
Makes 12 Servings
- 1 egg
- 1 teaspoon vanilla extract
- 1 cup unsweetened applesauce
- 1 mashed banana
- 1/4 cup honey
- 2 1/2 cups old-fashioned rolled oats
- 1/8 cup chai seeds (optional)
- 1 tablespoon ground cinnamon
- 1 1/2 teaspoons baking powder
- 1/2 teaspoon salt
- 1 1/4 cups milk
- Optional toppings: apples, blueberries, walnuts, or pomegranate seeds
- Preheat oven to 350°F.
- Mix eggs, vanilla, applesauce, banana, and honey together in a bowl.
- Add in oats, chai seeds (if using), cinnamon, baking powder, and salt and mix well with wet ingredients.
- Pour in milk and combine.
- Line a 12-cup muffin tin with paper liners.
- Divide mixture evenly into muffin tin cups. If using a 1/4 measuring cup, measure just under 1/4 cup to make 12 servings.
- Add your toppings and enjoy!
Maple Brown Sugar Overnight Oats
- ½ cup rolled oats
- ½ cup nonfat milk or nondairy milk substitute
- 1 tablespoon pure maple syrup
- ½ teaspoon cinnamon
- ¼ teaspoon nutmeg
- 1 teaspoon brown sugar
- Combine oats, milk, syrup, cinnamon, and nutmeg in mason jar and refrigerate overnight.
- In the morning, reheat oats in the microwave for 45 seconds.
- Sprinkle with brown sugar and enjoy!
Tip: Quick oats expand too much overnight and have the least amount of nutrients. Use steel-cut oats instead.
Lettuce Wrap Tacos
Makes 12 tacos
- 1 lb. ground beef
- Romaine or butter lettuce
- Taco seasoning
- Toppings as desired
Brown ground beef in a frying pan and drain grease. Season cooked beef with taco seasoning as directed. When assembling, substitute tortilla shells with a leaf of romaine, or butter lettuce.
Note: Ground beef can be substituted for shredded chicken, or ground turkey!
- ¼ cup butter
- ¼ cup all-purpose flour
- 1 teaspoon curry powder
- ¼ teaspoon onion powder
- 1 can (46 ounces) tomato juice
- ¼ cup sugar
- Oyster crackers or croutons (optional)
- Melt butter in a large saucepan.
- Stir in flour, curry powder, and onion powder until smooth.
- Gradually add tomato juice and sugar. Cook, uncovered, until thickened and heated through.
- If desired, serve with crackers or croutons.
Makes 1 serving
- 1 large apple
- Peanut butter
- Chocolate chips
Wash and core apple, then cut into rings. Spread peanut butter on one apple ring and top with granola. Add chocolate chips and cover with second apple ring.
- Prepare smoothie recipe as directed, without ice.
- Pour even amounts in a popsicle mold or small paper cups.
- If using a popsicle mold, close the lid and place mold in the freezer.
- If using paper cups, cover each cup with plastic wrap and insert a wooden popsicle stick in the center.
- Freeze until solid.
Note: Smoothies can be made with any fruit of choice.
Prepare and bring a fruit salad or fruit kabobs to your next gathering as a healthy alternative.
Cinnamon Baked Pears
- 2 washed and cored pears, cut in half
- 1 teaspoon cinnamon
- 1 teaspoon maple syrup
- Granola, for topping
- Whipped cream, for topping
- Preheat oven to 350°. Place cored pears on a baking sheet. If uneven, cut off a bit of the bottom of the pear so it stands up straight. Sprinkle evenly with cinnamon and maple syrup.
- Bake for 20–25 minutes. Remove and allow to cool slightly.
- Top with granola and whipped cream or your favorite toppings and enjoy!
Tip: To make vegan, substitute the whipped cream for a nondairy ingredient of your choice (such as whipped coconut cream, raisins, or jam).