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Dietitians Dish – July 1, 2024

Sweet Patriotic Treats!

Serving up red, white, and blue treats are a great way to show your patriotic side. Watermelon and berries are full of water and valuable nutrients. They’re a tasty way to stay hydrated. These snack recipes are simple to make and offer a delicious treat anytime, including for special celebrations!

4th of July Fruity Grahams

4th of July Fruity Grahams

Ingredients:

  • 1 cup blueberries
  • 1 Tbsp. fresh orange juice
  • 1 tsp. agave nectar
  • 1/4 tsp. orange zest
  • 1 Tbsp. chia seeds
  • 8 whole sheets graham crackers
  • 1/2 cup low-fat vanilla yogurt
  • 1/2 cup finely chopped strawberries

Directions:

  • In small saucepan, heat blueberries, orange juice, agave, and orange zest to a simmer over medium heat; cook 10 minutes or until slightly thickened and blueberries burst, stirring occasionally. With the back of spoon or potato masher, mash blueberries; remove from heat, stir in chia seeds, and let stand 10 minutes. Makes about 1/2 cup.
  • Spread crackers with yogurt; arrange strawberries and blueberry mixture on top to create “flag.” Serve immediately. Makes 8 grahams.

Watermelon Red, White and Blue Parfait

Watermelon Red, White and Blue Parfait

Ingredients:

  • 1 cup watermelon + 3 pieces of diced watermelon
  • 1 cup blueberries
  • 6 oz. container of low-fat Greek yogurt
  • Whipped cream or dessert topping

Directions:

  • In a pint canning jar, assemble the layered parfait, starting with the blueberries, followed by the yogurt, and finishing off with the watermelon.
  • Top with the whipped cream and garnish with the 3 diced watermelon.
Recipe and image courtesy of Watermelon.org.

4-Ingredient Strawberry-Ginger “Ice Cream”

Watermelon and Peaches Dessert

Ingredients:

  • 1 container (16 ounces) 4% milkfat cottage cheese
  • 2 cups chopped fresh strawberries
  • 2/3 cup honey
  • 1/2 cup chopped crystallized ginger plus additional for garnish (optional)

Directions:

  • In a food processor, purée cottage cheese, strawberries, and honey until smooth; transfer to medium bowl. Fold in ginger; cover and freeze at least 4 hours or until frozen to soft serve consistency. Makes about 3 cups.
  • Let “ice cream” stand at room temperature 5 minutes before serving; serve garnished with ginger, if desired.