Dietitians Dish – July 20, 2020

Three cheers for CHERRIES!

Their high potassium helps control blood pressure and risk for stroke. With half of Americans having high blood pressure, the potassium in cherries may help to reduce risks for developing cardiovascular disease. As a source of melatonin, cherries might also help you sleep better. Being well-rested is part of overall wellness and disease management. And those are just three great reasons to include cherries into your healthy lifestyle.

With a short growing season, it’s important to get cherries and stone fruits when they’re available. And, they’re most economical when in-season because there are good deals to be had! Looking for a different way to enjoy them? Fruits are great on the grill. Yup, you heard that right! It enhances their sweetness and gives them a caramelized flavor. Create cherry and stone fruit skewers to throw on the grill for a quick snack or dessert.

Grilled Stone Fruit Skewers

Ingredient Combinations:

• 8 (6-inch) wooden skewers
• 2 peaches, pitted, cut into 8 pieces each
• 2 plums, pitted, cut into 8 pieces each
• 2 nectarines, pitted, cut into 8 pieces each

• 16 cherries, stems removed, pitted
• 2 Tbsps. unsalted butter, melted
• 1/4 tsp. cinnamon
• 2 cups plain Greek yogurt

Directions:

• Preheat grill or grill pan to medium heat.
• Assemble skewers with 2 peach chunks, 2 plum chunks, 2 nectarine chunks and 2 cherries.
• Mix butter and cinnamon in small bowl. Lightly brush onto skewers.
• Place skewers on grill and cook 2-3 minutes per side, or until fruit starts to brown and soften (about 10 minutes total).
  Remove from grill.
• Serve with 1/4 cup yogurt for dipping.

 

Recipe and image courtesy of our friends at ProduceForKids.com.

July 18, 2020

What’s on the menu for SUPERFOOD SATURDAY?

The Merriam-Webster Dictionary defines a superfood as a food that is rich in compounds (such as antioxidants, fiber, or fatty acids) considered beneficial to a person’s health. A few common “superfoods” they identify are salmon, broccoli, and blueberries. Although there may be a lot of marketing hype around defining foods as “superfoods”, there are more positive reasons to include them in a healthy eating plan. The main thing to keep in mind is that they are not miracle foods to ward off every type of illness or health condition. It is possible that you’ll be in better health if you include them than if you don’t, so long as you’re practicing a healthy lifestyle and balanced eating plan without too many processed foods that are high in added sugars, fat, etc.

Salmon is a source of heart-healthy Omega-3 fats. So, if you’re looking to include salmon into your menu, this spicy mix is a delicious option. Grilling on a cedar plank makes it so simple and flavorful, you can’t go wrong! http://eatrightforlifeonline.com/home/cedar-planked-salmon-with-jalapeno-corn-salsa/

July 16, 2020

It’s THANKFUL THURSDAY!

Start your day with a positive thought or by focusing on at least one thing for which you’re grateful. Mindset is a powerful thing. It takes a conscious effort to focus on the positive for positivity to take hold. It’s much too easy for negative thoughts to take hold and become entrenched in our minds. We need to work extra hard and devote time each day to focus on the positive.

And, with all the negativity and darkness in our world today, it’s more important than ever to find the positive ways to shine a light. If the one thing you’re grateful for is a person, take a moment to tell them. Make a phone call, send a text or email, video chat with them, or simply drop a letter in the mail. Share what makes them so special in your life. Why are you thankful for them? A kind word goes a long way! It’ll brighten someone’s day when they least expect it. Plus, it’s likely to make you feel all warm & fuzzy putting a smile on someone’s face.

If you’re like me and love showering others with gifts to see their joy… then this task is right up your alley. But, if you’re someone who enjoys the receiving end more, then consider this my personal challenge to you. Start each day with a positive thought and make sure you spread it to others. Hopefully you will find your joy by making someone else’s day.

In the words of Mahatma Gandhi – “Be the change you wish to see in the world!”

July 15, 2020

WELLNESS WEDNESDAY… it’s gut check time!

With trillions of bacteria in our body, they’re important to our health and fighting diseases. Those in our gut (i.e. digestive tract) need to be diverse and plentiful for a healthy microbiome. Feeding ourselves a variety of foods that help our body eliminate the bad bacteria, while keeping the good, is something we don’t fully understand. Eating a diet high in fiber from various sources is a good place to begin.

There are numerous foods that can build a healthy microbiome, with probiotics and prebiotics being an important part of the topic. But just what are prebiotics vs. probiotics? And what foods should we include more of in a healthy diet?

Dietitians Dish – July 13, 2020

Cool down treats can be healthy and thrifty!

People often think eating healthier can’t be affordable. It is possible to eat healthy on a budget without breaking the bank! Check out unit pricing on the tags. Often, larger sized items have better unit pricing than single-serve items. But, sometimes that is not true if you choose single-serve items that are on sale. Instead of ice cream novelties, which can be costly per serving even on sale, try making your own frozen treats. Yogurt is a great option to freeze and you can mix it up with fruit and other ingredients to make it as nutritious as you wish. Think frozen fruit & cream pops. They’re great swaps in place of high-fat ice cream bars.

Frozen whole grapes or blueberries are also easy, nutritious treats to help you cool down in the summer heat. Plus, they’re a lot less messy than sugary popsicles! Buy grapes and blueberries in large quantities when they’re on sale and make sure you freeze some so they don’t go to waste. Just give them a quick rinse and pat dry, then put them in a single layer to freeze before bagging them.

For homemade cream pops, grab single-serve yogurt cups that are on-sale or small bathroom cups and a large container of yogurt. Add whole fruit or blend it up and pour back into the cups. The combinations are endless and if you’re craving the sweetness of chocolate, go ahead and add a few mini chips.

Fruity Yogurt Pops

Ingredient Combinations:

• 1 cup Dannon® Vanilla Low-fat Yogurt
• 2 cups chopped or whole berries
• 8 small paper cups
• 8 wooden popsicle sticks

Directions:

• Place yogurt in a large bowl and gently stir in fruit. You could also use a blender for a smooth fruity treat.
• Evenly divide mixture into eight small paper cups. Place popsicle stick in center of each cup.
• Freeze overnight or until firm.
• To serve, peel off paper cups.

 

Recipe adapted from Dannon:
http://www.dannonyogurt.com/recipes/fruity-yogurt-pops/