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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.

Breakfast Recipe

Healthy Breakfast Smoothie

Ingredients

  • Fresh or frozen blueberries
  • Fresh or frozen bananas
  • Coconut milk (or milk of choice)
  • 3–4 cubes of ice
  • 1 handful of spinach

Directions

  1. Add all ingredients to blender and blend until smooth.

Lunch or Dinner Recipe

Fresh Salad

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.

Breakfast Recipes

Yogurt Parfait
Makes 4 servings

Ingredients

  • 3 cups plain or vanilla nonfat yogurt
  • 1 cup fresh or defrosted strawberries
  • 1 cup fresh or defrosted blueberries
  • 1 cup granola

Directions
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

Ingredients

  • Fresh or frozen bananas
  • Fresh or frozen strawberries
  • 1% milk (or milk of choice)
  • 3–4 cubes of ice

Directions:
Place all ingredients in a blender and blend until smooth.

Baked Oatmeal Cups

Makes 12 Servings

Ingredients

  • 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

Directions:

  1. Preheat oven to 350°F.
  2. Mix eggs, vanilla, applesauce, banana, and honey together in a bowl.
  3. Add in oats, chai seeds (if using), cinnamon, baking powder, and salt and mix well with wet ingredients.
  4. Pour in milk and combine.
  5. Line a 12-cup muffin tin with paper liners.
  6. Divide mixture evenly into muffin tin cups. If using a 1/4 measuring cup, measure just under 1/4 cup to make 12 servings.
  7. Add your toppings and enjoy!

Maple Brown Sugar Overnight Oats

Ingredients

  • 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

Instructions

  1.  Combine oats, milk, syrup, cinnamon, and nutmeg in mason jar and refrigerate overnight.
  2.  In the morning, reheat oats in the microwave for 45 seconds.
  3.  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.

Lunch/Dinner Recipes

Lettuce Wrap Tacos
Makes 12 tacos

Ingredients

  • 1 lb. ground beef
  • Romaine or butter lettuce
  • Taco seasoning
  • Toppings as desired

Directions
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!

Tomato Soup

Ingredients

  • 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)

Instructions

  1.  Melt butter in a large saucepan.
  2.  Stir in flour, curry powder, and onion powder until smooth.
  3.  Gradually add tomato juice and sugar. Cook, uncovered, until thickened and heated through.
  4.  If desired, serve with crackers or croutons.

Snack Recipes

Apple S'mores 
Makes 1 serving

Ingredients

  • 1 large apple
  • Peanut butter
  • Granola
  • Chocolate chips

Directions
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.

Smoothie Bars

  • 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

Ingredients

  • 2 washed and cored pears, cut in half
  • 1 teaspoon cinnamon
  • 1 teaspoon maple syrup
  • Granola, for topping
  • Whipped cream, for topping

Instructions

  1.  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.
  2.  Bake for 20–25 minutes. Remove and allow to cool slightly.
  3.  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).

Contact Our Health Management Team

Speak with a care manager today! Call 1-877-878-8785, option 2.  
 

Did You Know?

Members eligible to receive our wellness debit card can redeem their card at various wellness centers, including yoga studios, massage and spa services, and more!