June 22, 2020

“Photo used by permission of the National Mango Board. All rights reserved.”

Mango-rific Monday should be a thing!

Mangos are a super delicious, nutrient-rich food that may help boost immunity. Within just a 3/4 cup serving of mango, you’ll consume 50% of your daily vitamin C, 15% of your daily folate and copper needs, 8% of your daily Vitamins A and B6 and 7% of your daily value of fiber. Mangos contain over 20 different vitamins and minerals, helping to make them a superfood.

Kids will go crazy for these fruity, fresh snack ideas.

• Fresh Mango Berry Pops
• Cinnamon Oat Mango Bites
• Mango and Yogurt Waffle Cone Parfaits
• Mango Kabobs

Check out Mango.org for the recipes and a wealth of other delicious recipes; selection, preparation and storage tips; and details about the difference in varieties available throughout the year.

Dietitians Dish – June 22, 2020

Fire up the grill – for FRUITS!

You probably wouldn’t think about preparing fruits on the grill. But, grilling allows foods to take on a whole new flavor profile and intensifies the natural flavors that might typically be very subdued. Fruits get a more intensely sweet, caramelized flavor.

Vegetables get a slightly sweet and smoky flavor. Meats and seafood get a smoky flavor also. Any fruits that aren’t too delicate will be great on the grill. Try these and strawberries on the grill this summer!

Grilled Watermelon and Pork Kabobs

Ingredients:

• 6 Tbsps. brown sugar
• 6 Tbsps. low-sodium soy sauce
• 6 Tbsps. diced red onion
• 3 garlic cloves, minced
• 3 Tbsps. lemon juice
• 1 Tbsp. olive oil
• 1/4 tsp. ground thyme
• Dash of pepper, to taste

• 1 lb. pork chop, cut into 1-inch cubes (38-40 pieces)
• 32 cubes watermelon (1-inch)
• 16-24 zucchini rounds (1/2-inch)
• 16 pineapple chunks (1-inch), fresh or canned
• 4 yellow or orange peppers
• 8 skewers

Directions:

• Combine sugar, soy sauce, onion, garlic, lemon juice, olive oil, thyme, and pepper in a mixing bowl. Pour into a zip-lock bag and add pork pieces. Seal bag, mix thoroughly, and refrigerate for at least 1 hour, turning bag on occasion.
• Remove pork from bag and reserve marinade. Thread 5 pork pieces, 4 watermelon cubes, 2 to 3 zucchini rounds, 2 pineapple chunks, and 3 peppers on each of 8 skewers, alternating the order.
• Heat the grill to medium high. Use non-stick spray on cooking surface and then place kabobs on grill. Grill for 12 to 15 minutes, depending on grill heat, or until done, turning and basting frequently with reserved marinade.

Recipe and image courtesy of Watermelon.org. Check out a video of the recipe at https://youtu.be/LoGwDaM4qdE

June 20, 2020

What will you include for SUPERFOOD SATURDAY?

This week’s focus is on beets. They’re nutrient dense, full of potassium, magnesium, folate, Vitamin C and nitrites. With all these nutrients they’re great for reducing blood pressure and anemia, improving circulation, and helping improve cognitive function. Strengthening the heart and brain are key to wellness!

If you’re not sure you can eat them alone or in a dish, try starting by pureeing them as part of a smoothie or juice drink. They’ll add sweetness but you may not even realize it!

June 18, 2020

It’s Thankful Thursday – time to check in on what you’re feeling thankful for this week!

For years, researchers have been publishing studies about the effectiveness of gratitude. It’s an intervention that produces positive outcomes in nearly every aspect of health and wellbeing. Practicing gratitude has been shown to boost immunity, lower blood pressure, increase feelings of optimism, lessen feelings of depression, improve interpersonal relationships, and help be more resilient in times of crisis.

Some ideas for fitting more gratitude into each day:
1. Say aloud 3 things you’re grateful for that day.
2. Start a gratitude journal to jot down little things throughout the day.
3. Say thanks to a partner, housemate or family member.
4. Focus on 5 things you’re grateful for when you’re upset or in the heat of the moment, to help you cool down.
5. Don’t forget to THANK YOURSELF for ways you’ve practiced self-care!
6. Stop and savor the positive moments (in the moment).
7. Send messages to 3 people each week (email, snail mail, social media, text or message) to reinforce why you’re grateful for them or something they’ve done to support you.
8. Even in the darkest times, try to find the silver lining.
9. Look to others and situations around you when you’re struggling for something to be grateful for, as it’s likely another hardship situation will help you to see the good in your own.

I challenge you to pick even 1 or 2 of these ideas to help you find ways to focus on the positives in your life and toward others. The benefits to your own wellbeing from this single exercise could be the difference maker!

June 17, 2020

It’s Wellness Wednesday again!
Thinking about food as medicine, there are some herbs and spices with known medicinal qualities back to more primitive times. Nowadays, Americans mostly think of these as ingredients for cooking. But, with the nutraceutical qualities of some being researched to replace pharmaceuticals, it’s helpful to know more so you can be informed about whether adding more to your foods or taking a supplement would be helpful for your health.

People who love to cook know that using herbs and spices in your dishes adds flavor and depth, taking food from bland to sublime. These same herbs and spices can also have remarkable effects on your health, but this idea brings up many questions. What kinds of herb and spices are best? How much should be used? Does it matter if it’s taken in supplement form or should it be sprinkled on food? 
Read more here.