Just like the colors of the American flag have significance, so do the colors of our foods. Fruits and vegetables contain nutrients and antioxidants which provide health benefits based upon their color.

Introduce more WHITE into the menu by adding dairy products. They provide nutrients such as Calcium, Vitamin D and Potassium, which are often lacking in our diet.

Easy Summer Salad

Mini Patriotic Tarts

Instead of buying frozen novelties that may be full of fat and sugar, or have a bunch of ingredients you can’t pronounce, it’s easy to create cool treats at home. All it takes is a blender, some fruits (and maybe veggies), dairy products, and your creativity!

Don’t let the big debate about whether plant-based beverages should be called “milk” scare you away from some wholesome DIY treats this summer! Use yogurt or milk as the creamy base for your cool treats. Whether you choose dairy products made from cow’s milk or a plant-based source is personal preference. Plant-based beverages are great options for people with lactose intolerance or a cow’s milk protein allergy. Instead of lacking nutrients, they are often fortified with some that are missing from the original product (e.g. calcium, vitamin D and potassium).

Peaches and Cream Pops

Ingredients:

• 1-1/2 cups dairy milk or plant-based beverage
• 2 cups fresh peaches, divided
• 3 Tbsps. sweetener (sugar, honey, agave, etc.)
• 8 ice-pop molds (or small paper cups) and sticks

• Place milk (dairy or plant-based), 1-1/2 cups of fruit and sweetener in a blender and puree until smooth. Finely dice the remaining 1/2 cup of peaches and stir to combine. Adding other small pieces of fruit is optional.
• Pour mixture evenly into molds, insert the stick/holder, and freeze about 2-3 hours until solid. If using paper cups, cover each cup with plastic wrap and then insert stick through plastic to keep the stick centered.

Vary the flavors by using 2 cups of any fresh or frozen fruit or berries in place of the peaches.

Father’s Day honors dad and all the father-figures in our lives. It’s the one time a year intended to thank them for their sacrifices and show appreciation for their support. So, spend the day enjoying some quality time together. Serve him a fresh menu fit for a king! Whether dad wants to man the grill or is willing to let you show off your grilling skills, Surf and Turf Kabobs are a delicious option.

Southwestern Surf & Turf Kabobs

Ingredients:

• 1 lb. steak, cut in 1-inch cubes
• 1 lb. large shrimp, peeled and deveined
• 1/2 cup Italian dressing
• 1/4 cup fresh lime juice
• 1 Tbsp. honey
• 1-1/2 tsps. ground cumin

• If using bamboo skewers, soak them in water for 30 minutes before assembling. Thread skewers with steak cubes and shrimp. Place assembled kabobs in a plastic bag and set aside.
• Whisk dressing, lime juice, honey and cumin in a bowl. Pour over the skewers, close the bag and turn to coat evenly. Refrigerate for at least 30 minutes.
• Preheat grill to medium heat (~350˚F). Remove skewers from marinade and discard any excess. Close grill lid and cook ~ 4 minutes per side, until shrimp is pink and steak cubes are cooked to internal temp of 145˚F.

June is the perfect time to look beyond traditional uses for the staples you count on every day. All the deals in the refrigerated dairy aisle make it the perfect time to see the creative culinary possibilities. Make sure nothing goes to waste by finding extra uses for dairy staples like milks and yogurts.

Sour cream or Greek yogurt can make your baked goods extra moist. Cottage cheese mixed into smoothies, pancake batter, scrambled eggs or oatmeal provides a protein boost. Refrigerated foods use quality, real ingredients high in protein that are simple, fresh and close to the farm. Instead of prepared salad dressings which may be high in calories and preservatives, create a favorite combination to dress up your next salad. Making your own dressing is fresh and flavorful!

Avocado Ranch Dressing

Ingredients:

• 1 avocado, cubed
• 3/4 cup plain Greek yogurt
• 1 Tbsp. lemon juice
• 1 tsp. apple cider vinegar
• 1 clove of garlic, minced
• 1/4 tsp. each of dried parsley, dill and chives
• Salt and pepper, to taste

Directions:

• Place ingredients in a blender and mix with short pulses until smooth. Add salt and pepper to taste.
• Add more vinegar (or a Tbsp. of milk) to make it easier to pour.

Creamy Honey Mustard Dressing

Ingredients:

• 3 Tbsps. honey
• 2 Tbsps. Dijon mustard
• 2 Tbsps. plain yogurt
• 1/3 cup apple cider vinegar
• 1/2 cup canola oil

Directions:

• Combine honey, mustard and yogurt. Add vinegar and whisk until blended. Gradually whisk in oil.
• Store in an airtight container in the refrigerator.

For your next BBQ, break tradition and lighten up the menu by including a chopped salad (WITH a hint of pasta!). Using sunflower seeds or nuts in place of croutons and crunchy (fried) toppings will add mood-boosting healthy fats and essential nutrients to help the heart and blood sugar. If you’re feeling more adventurous, try grilling your Romaine lettuce! Grilling helps limit loss of nutrients, locks in flavor, and enhances natural sweetness of fruits and veggies.

Chopped Salad

• Combine the lettuces, diced vegetables, and pasta in a large serving bowl; toss together. Top with Parmesan and sunflower seeds.
• Serve with dressings on the side.

Grilled Romaine Salad