BBQ SIDE DISHES

With Memorial Day around the corner you may be planning a "social distancing" BBQ or family get together. Enjoy your holiday with  some healthy side dishes to compliment your meal! These dishes are loaded with vegetables to boost your vitamin intake and strengthen your immune system during this quarantined season. 

Blackened Corn Salad

Ingredients:

2 cups Frozen Sweet Corn Kernels

1 cup chopped Tomatoes

1/2 cup finely chopped Red Onion

1/2 cup finely chopped Green Pepper

1/8 cup chopped Cilantro

2 TBL finely chopped Jalapeno pepper (seeded)

1 TBL Lime Juice

1/4 tsp Chili Powder

1/2 tsp Cumin

salt and pepper (to taste)

Directions:

1) Spray a skillet with non-stick cooking spray, heat at medium-high. 

2) Add the corn and sprinkle with spices. Cook and stir until blackened, about 7 min.

3) In a separate bowl, combine all remaining ingredients. Mix until uniform.

4) Fold in blackened corm. Cover and refrigerate until ready to eat.

Next-Level Broccoli-Bacon Salad

Ingredients:
6 strips Turkey Bacon
4 cups Small Broccoli Florets
1/4 c light Mayo
2 TBL Rice Wine Vinegar
1 cup chopped Red Bell Pepper
1/2 cup Finely chopped Red Onion
1 cup chopped Tomatoes
1 cup halved Grapes
Directions:
1) Bring a large pot of water to a boil. Fill a large bowl with ice and cold water. 
2) Cook bacon until crispy (either in a skillet or in a microwave).
3) Add broccoli to the boiling water. Cook until bright green and crisp-tender, about 2 min. Remove from water and into ice water, to stop the cooking.
4) In a medium bowl, whisk mayo with vinegar until uniform. Next crumble the bacon into small pieces.

5) Once the broccoli is cool, drain the water and pat dry. Add bacon, pepper and onion. Top with mayo mixture and stir to coat. Fold in the tomatoes and grapes.

Guiltless Guacamole Dip

Ingredients:
1 cup Mashed Avocados (approx. 2 small)
1 cup Fat-free Plain Greek Yogurt
1 tsp Lime Juice
3/4 tsp Garlic Powder
3/4 tsp Chili Powder
1/4 cup Black Beans (drained and rinsed)
1/4 cup chopped Red Bell Pepper
1/4 cup finely chopped Red Onion
1/8 cup finely Chopped Cilantro
Salt (to taste)
Directions:
1) In a medium bowl combine avocado, yogurt, lime juice, and spices. Mix until smooth and well combined
2) Stir in the black beans, pepper, onion and cilantro. Cover and refrigerate until ready to serve. Enjoy!

BERRY TIME

Berries are on sale at our local markets this week! Increasing your berry intake is an excellent way to boost your immune system with vitamin C consumption (also known as ascorbic acid). Vitamin C intake is crucial, as it is a water-soluble vitamin. Meaning, it does not store in the body, so consistent intake is necessary. 

Vitamin C is necessary for growth, development and repair of all body tissues. It is involved in many body functions such as: collagen formation, iron absorption, wound healing and strengthening your immune system. Having adequate vitamin C is crucial to a healthy, balanced diet.

Here are simple, great ways to incorporate berries into your upcoming weekly menu.

#1) INGREDIENT ADD INS - 

Berries are very versatile. They can be added easily to recipes for a boost of natural sweetness and vitamins. Consider adding to:

• Oatmeal
• Cereal
• Yogurt
• Ice cream
• Salads

#2) Berry Smoothie - 

Ingredients:

1 1/2 c 100% Apple juice 

(OR almond milk, skim milk, coconut milk 
or other 100% juice)

1 Banana sliced

1 1/2 c Mixed berries

3/4 c Vanilla Greek yogurt

10-12 Ice cubes

1 TBL Honey (optional)

Directions:

Combine all ingredients into a blender, 
blend until smooth. For a thicker smoothie 
add more ice. For thinner texture increase 
liquid. (note: Frozen berries can also 
be used, if using omit ice.)

#3) Blueberry Crumble: 

Ingredients:

¾ cup Old-fashioned oats

¼ cup Whole wheat flour 

2 tbsp Pure maple syrup OR Honey

1 ½ TBL Unsalted butter, (melted)

6 cups Blueberries

3 tbsp Cornstarch

Directions:

1)- Preheat the oven to 350°F, and coat an 8”

 pan with nonstick cooking spray.

2)- Prepare the topping by whisking together 

the oats, flour, and cinnamon in a small bowl. 

Make a well in the center, add the syrup

and butter. Stir until fully incorporated.

3)- Next, prepare the filling by tossing 

the blueberries with the cornstarch in a 

large bowl until completely coated.

4)- Transfer the filling to the prepared pan,

 sprinkle evenly with the topping. (Break it up 

into fairly small pieces.) Bake at 350°F for 45-55 min. 

or until the juice is bubbling at the sides of the 

pan. Cool completely to room temperature; 

then refrigerate for at least 3 hours before 

serving, (to allow the juices to fully thicken).

#4) Berry Salad - 

Ingredients:

1 (1 lb.) container Strawberries

1 small container Blueberries

1 small container Raspberries

1/4 c Honey

1/4 c Lemon Juice

1/4 c minced Mint Leaves

    Directions:

Rinse and dry berries, slice strawberries into 

bite size pieces. Combine in a bowl. Whisk 

remaining ingredients in a separate bowl, 

drizzle over berries, toss to combine. Enjoy!

#5) Berry Kabobs with Honey Yogurt Dip:

Ingredients:

3/4 c Greek Yogurt

2-4 tsp Honey

1 tsp Vanilla

Berries

skewers

Directions:

1) - Rinse and dry the berries, 

removing stem from strawberries 

(if using). Arrange onto skewer 

in desired pattern.

2) - Create the dip by mixing the 

yogurt, honey and vanilla. 

Drizzle the top with additional 

honey (if desired). Serve!

Take advantage of this weeks berry sale and fight Covid-19 by boosting your immune system today!

PICKING HEALTHY FOODS

Eating healthy begins as you build healthy patterns. These simple patterns transform into healthy habits, which leads to a healthy lifestyle. Recognizing "healthy foods" can initially seem overwhelming, but can be very simple. 

Learning to recognize healthy eating patterns without obsessing over numbers, calories and confusing nutrition terminology, is easy and manageable with these 5 simple steps. Learn to recognize, and encourage healthy patterns in your life to improve your longterm health and wellness. It's really that simple!

1. Know what a healthy plate looks like- You probably remember the food guide pyramid, the USDA unveiled a simpler way to help people see what to eat each day. It's called MyPlate. This simple graphic shows exactly how the 5 food groups should stack on your plate. These 5 food groups are the building blocks for a healthy diet.

2. Look for important nutrients- Eating a variety of foods ensures you get all the nutrients you need. Aim for a colorful plate. Bright colored foods are alway the best choice! A healthy meal should include:

• Lean Protein (lean meats, seafood, eggs, beans)
• Fruits and Vegetables (think orange, red, green and purple)
• Whole Grains (brown rice, whole wheat pasta)
• Low-fat dairy (milk and it's alternatives)

3. Use recommended servings- It is important to eat the right amount of food for your body to maintain a healthy weight.  Too much of anything is unhealthy, moderation in all things leads to a healthy balanced diet. Serving size, (for packaged foods), can be located on the top of the food label. Becoming familiar with serving size portions can make this very manageable. A great way to stay on track, is to compare portion sizing to familiar objects. This makes for a quick reference to ensure proper food portions and nutrient intake.

4. Read nutrition facts labels- Nutrition fact labels are a useful way to understand what is in your food. They can seem overwhelming, but learning key points can make this tool useful and reliable.

• Fewer ingredients the better- the healthiest foods are whole (less ingredients means less processed)
• Fat and added sugar content-  (< 5) 
• (lower # the better) 
• Fiber, vitamins, and protein- (> 25) 
• (aim for a higher #) 

5. Shop the store perimeter- If food analyzing still seems overwhelming, focus more on your food location than obsessing over selection. Food found in the outer edges of the grocery store are your whole, nutrient dense foods. Spend the majority of your shopping time in these areas and improve your nutrient intake easily!

• Produce
• Dairy
• Fresh bread
• Meat/deli

With a little effort healthy eating can become habitual. Start small and don't give up, it really can be as simple as you make it!!