A serving of strawberries (8) contains many important nutrients like Vitamin C, folate, potassium, flavonoids, and fiber. Consuming just 8 berries will give you the daily amount recommended for Vitamin C! Strawberries are low in sugar and may help reduce insulin resistance. Their nutrients may also protect against cognitive decline. Vitamin C plays a key role in immune function, helps absorb iron from plant foods, and is needed to form vital body parts like blood vessels, cartilage, muscle, and collagen in bones. Vitamin C is also an antioxidant that fights free radicals believed to be linked to heart disease and cancer. Add a serving of strawberries to your meals or as a refreshing summer snack.

Ingredients:

• 1/2 cup raw cashews
• 4 Medjool dates, pitted
• 1/4 cup water
• 1 tsp. vanilla extract
• 1/4 tsp. salt
• 1 lb. fresh strawberries
• Optional toppings: cocoa nibs, hemp seeds, and chia seeds

Ingredients:

• 2 Tbsps. chopped slivered almonds
• 12 medium fresh strawberries, hulled
• 1/4 cup Neufchâtel cheese, softened
• 1 Tbsp. powdered sugar
• 1/4 tsp. orange zest

Eating a rainbow of colors from natural and whole foods is a great addition to focusing on wellness. Fruits and vegetables have a variety of vitamins, minerals and antioxidants that off er protective benefits for all areas of physical and emotional well-being.

Ingredients:

• 1 package (5 ounces) spring mix
• 1 package (4.2 ounces) ready to eat quinoa
• 1 avocado, peeled, pitted, and chopped
• 1 cup chopped red, yellow and/or orange bell peppers
• 1 cup drained and rinsed low sodium black beans
• 1 cup fresh or frozen (thawed) corn kernels
• 1/3 cup mango chipotle or favorite Southwest-style vinaigrette
• 1/2 cup coarsely crushed blue corn tortilla chips
• 1/4 cup roasted and salted pepitas
• Ground chipotle powder for serving

Ingredients:

• 6 medium ears of corn, silks and husks removed
• 1/4 cup extra virgin olive oil
• 2 Tbsps. fresh lemon juice
• 1 tsp. Dijon mustard
• 1/4 tsp. ground red pepper
• 1/4 tsp. salt

• 1/4 tsp. ground black pepper
• 2 cups halved grape tomatoes
• 1/2 cup finely chopped red onion
• 2 Tbsps. chopped fresh chives
• 1 large avocado, cut into 1/2-inch pieces
• 1/3 cup small whole basil leaves

• Prep items all at once so nothing goes to waste.
• Use canned and frozen goods.
• Mix plant-based items with meats to help your entrée go further.
• Make a batch-cooked item that can be used in more than one recipe.

Try this blend of ground beef and mushrooms. It would be great in tacos or burritos, on a taco salad or nachos, stuffed into peppers, or as the meat sauce for a Mexican Lasagna. Check out these and other recipes at MushroomCouncil.com/recipes.

Ingredients:

• 1 medium yellow onion
• 8 ozs. fresh mushrooms
• 1 lb. lean ground beef
• 1 Tbsp. olive oil
• 2 cans (15 oz.) black beans, drained
• 1 package (1 oz.) reduced sodium taco seasoning mix
• 1 can (15 oz.) crushed tomatoes
• 1 can (11 oz.) yellow kernel corn, drained

Recipe and image from . MushroomCouncil.com/recipes.

Ingredients:

• 3 large bell peppers
• 2 cups cooked brown rice
• 2 cups Mexican Mushroom-Beef Blend
• 1/2 cup shredded cheese
• Optional toppings: diced avocado, sour cream or plain Greek yogurt, salsa, cilantro

Recipe (adapted) and image from MushroomCouncil.com/recipes.

Grilling up a delicious meal is a Father’s Day tradition. Whether it’s steak, pork, chicken, or seafood, focus on what you serve with the main entrée to enhance the flavor experience and boost the nutritional value of the meal. Look past the side dishes and find ways to top your grilled masterpiece with a rainbow of colors. You can’t go wrong with a flavorful, fresh salsa or relish. Enjoy some sweet and savory deliciousness with these topping options.

Directions:

• Combine marinade ingredients. Place beef Top Round Steak and marinade in food-safe plastic bag; turn steak to coat. Close bag securely and marinate in refrigerator 6 hours or as long as overnight, turning occasionally.
• Just before grilling steak, combine salsa ingredients in medium bowl. Cover and refrigerate until ready to serve.
• Remove steak from marinade, then discard marinade. Place steak on grid over medium, ash-covered coals. Grill, covered, about 10 to 11 minutes (over medium heat on preheated gas grill, times remain the same) for medium rare (145°F) doneness, turning occasionally. (Do not overcook).
• Carve steak into thin slices. Season with salt and pepper, as desired. Serve topped with salsa.

Directions:

• In a medium bowl, gently toss the corn, avocados, tomatoes, scallions, and lime juice
  until well combined. Season with salt.

You can’t go wrong when you create a DIY Taco Bar. Serve a variety of bases, proteins, produce and toppings to allow for varied flavor preferences. Whether you serve it for one meal or as a convenient menu of dinners throughout the week, prepping once and eating many times could save a lot of time and money.

HealthyFamilyProject.com suggests a Taco Bar with:
2-3 Bases
2-3 Proteins
3-4+ Produce
2-3+ Toppings

Ingredients:

• 1 Tbsp. chili powder
• 1 Tbsp. Italian seasoning
• 1-1/2 tsp. cumin
• 1/2 tsp. salt
• 1/4 tsp. pepper

• 1 Tbsp. olive oil
• 8 oz. finely chopped mushrooms
• 1 lb. lean ground turkey
• 12 whole-wheat tortillas warmed

Recipe and image courtesy of HealthyFamilyProject.com.