Orange You Glad it’s August? // Creamsicle Freezie

If you’ve been outside lately, you know it’s been warm! Nothing beats the heat quite like a cool, fruity drink. This recipe won’t disappoint, and you can make it all by yourself!

All you need are two simple ingredients – milk and frozen orange juice concentrate! You’ll want to let the orange juice concentrate sit out for a short time so it’s easier to mix with the milk.

Stir the frozen orange juice concentrate into your milk. Mix well, until it’s completely smooth.

Pour into two glasses. Serve with a side of fruit if desired.

Enjoy!

Sipping and Slurping // Fantastic Fruity Drinks

Staying hydrated is an important way to keep your body strong and healthy! Water and other fluids give you energy, keep your muscles working, and help you think better.

Water is the healthiest way to hydrate your body. Watch this video for some quick tips on making water flavorful…without the extra sugar!

Fruit is a great way to get the water you need! One of my favorite fruits is watermelon! Did you know about 92% of watermelon is actually water?

Other fruits with high water content include cantaloupe, pineapples, strawberries, and oranges! Making delicious drinks with fruit is a delicious way to stay hydrated. Try some of these ideas today!

Wonderful Watermelon Lemonade

  • 4 c. seedless watermelon, cubed
  • 5 tbsp. lemon juice
  • In a blender or food processor, mix until smooth! Pour into 4 glasses and enjoy!

Berry Blast Water

  • 1 handful of fresh blueberries, strawberries, blackberries, or raspberries
  • 2 c. water
  • Ice
  • Toss fresh berries into a glass of ice water. Let the berries sit for a couple of minutes to allow flavors to blend.

Blueberry Orange Twister

  • 1/4 c. blueberries
  • 1 orange sliced
  • 4 c. water
  • Place blueberries and oranges in a glass of water. Using the back of a spoon, squish the fruit to release some of the fruit’s juice. Pour water over the squished fruit. Drink immediately or let sit in the fridge overnight for an extra tasty treat!

Happy creating!

Satisfying Snacks // PB Honey Cereal Treats

On Monday, we talked a lot about how to create a healthy snack that will keep you full and satisfied. Today we are going to show you how to make some delicious and easy treats that can act as a satisfying snack at any time of day!

All you need is peanut butter, honey, and some whole-grain cereal. We used multi-grain oat cereal!

First, place peanut butter and honey in a microwave-safe bowl or measuring cup. Place the cereal in a large mixing bowl.

Microwave on high for one-minute. Remove and stir until well-combined. Return the bowl to the microwave for another 30-45 seconds. The peanut butter and honey mixture should be smooth and creamy.

Pour the peanut butter and honey mixture over the cereal. Stir until all of the cereal is well-coated with the mixture.

Drop spoonfuls of the cereal mixture onto parchment paper. Let the drops sit and harden for at least 30 minutes, or until firm.

Store the treats in the fridge for 3-5 days or in the freezer for 1-2 months! Pack these in sack lunches or keep on hand for hungry bellies in need of a snack after playing outside in the sunshine. Enjoy!

Broccoli, Grapes, Craisins, Oh My! // Summertime Salads

Did you know a “salad” doesn’t need lettuce or spinach? The word “salad” really just means a dish that mixes different kinds of vegetables and fruit. Salads are full of flavor and fun to eat! Let’s check out this sweet broccoli grape salad…perfect for summertime!

First, gather your ingredients: sugar, vinegar, plain Greek yogurt, almonds (if desired), dried cranberries or raisins, broccoli, onion, and grapes!

Next, chop the broccoli, grapes, onion, and almonds into small bite-sized chunks.

Next, in a small bowl, mix together the yogurt, sugar, and vinegar.

Combine all ingredients together until the yogurt mixture has covered all of the broccoli and grapes. Simple as that, you’ve got yourself some broccoli grape salad!

Happy creating!

“Mom, Can I Get Some More?!” // Healthy BBQ Sides

Who loves barbecues? Who loves all the different kinds of food at barbecues? Have you ran out of room for all the food you want to try?

I know I have!

Making healthy choices can be difficult at these kinds of parties. But with a few simple tips, you’ll have no problem at all.

  • Tip #1 – Take what you love, leave what you like! It’s important to allow ourselves to eat our favorite foods, even if they aren’t the best choice. Pick one dessert you know you’ll love, and leave the rest for another time.
  • Tip #2 – Fill half your plate with fruits and vegetables. Enjoy the fresh crunch of cucumbers, carrots, corn on the cob, and juicy watermelon!
  • Tip #3 – Stop eating when you’re full! It’s easy to accidentally grab more food than you are hungry for. Listen to your tummy when it tells you it’s done.
  • Tip #4 – Bring a healthy side to share with your friends and family! Try one of our recipes below.

Enjoy!

Dip it, Dunk it, Eat it! // Cool Cucumber Dip

One of my favorite ways to eat raw vegetables is dunked in a flavorful dip! Making your own dip is easy and fun….let’s get started!

First, gather your ingredients. You’ll need garlic, dill, salt, lemon juice, and plain non-fat Greek yogurt. Using non-fat yogurt instead of mayonnaise makes this dip a healthier choice than what you’ll find at the store.

Dump all the ingredients in a bowl or liquid measuring cup.

Stir to combine, and you’re practically finished! The only thing left to do is to slice the cucumber.

Feel free to cut your cucumber however you like, but here are some step-by-step instructions for slicing cucumber spears.

  • Step 1: Using a vegetable peeler, peel stripes on your cucumber.
  • Step 2: Cut both ends off your cucumber.
  • Step 3: Slice the cucumber in half both ways – first the long way, and then the short way.
  • Step 4: Slice each cucumber section in half and….
  • Step 5: Slice each cucumber section in half again! You should have 16 spears total.

Dunk spears into your prepared dip. Try dipping other vegetables too – like carrots, radishes, or celery!

Enjoy!

Meet Me at the Market // 5 Delicious June Veggies

Have you ever been to a farmers’ market? Farmers’ markets are fun places where farmers can sell delicious fruits and vegetables to people like you! They usually happen at a park or other community center during the summertime.

People like shopping at farmers’ markets so they can buy fruits and vegetables that taste fresh and support the neighbors and farmers that live around them.

Sometimes you can try new fruits or vegetables that are hard to find at the store – like these purple carrots!

The fruits and vegetables sold at farmers’ markets will change every week, depending on what time of year it is. During June, you’ll want to keep your eyes out for these 5 veggies! Click on their links to learn more.

  1. Beets
  2. Broccoli
  3. Carrots
  4. Cucumbers
  5. Leafy Greens (spinach, kale, etc.)

How many vegetables will you find this month?

Cool & Sweet // Blueberry Smoothie Popsicles

There’s nothing that says “SUMMER IS HERE” like a good ‘ol popsicle. Wouldn’t you agree?

Popsicles, when made with healthy ingredients, can make for a great snack in the summertime. These Blueberry Smoothie Popsicles are a delicious way to eat your fruit and dairy. Learn more about fruits and dairy by clicking on their links!

Blueberry Smoothie Popsicles only need three ingredients: frozen blueberries, fresh (or frozen) pineapple, and your choice of low-fat milk. Never cut a pineapple before? No stress. Check out this tutorial to learn how.

Next, pour the milk into the blender and then add the fruit.

Blend on high until smooth.

Pour the smoothie into two 8 oz. plastic cups. You can also use paper cups and/or a popsicle mold for this step.

Place smoothie cups in the freezer on a flat surface (where they won’t tip over). When the smoothie is partially frozen, stick a wooden popsicle stick in the middle of the cups.

Once the smoothie is completely frozen (anywhere from 2-5 hours depending on your freezer temperature), remove the popsicle from the cup. You may need to cut a small slice in the plastic cup to help the popsicle ease out of its mold.

Most of all, make sure to enjoy your delicious frozen treat!

What other fruits would taste good in a fruit smoothie popsicle like this? Let us know what you think!

Happy creating!

Summer Barbecues // A Handy Tool

The air is warming, the days are getting longer, and you may have smelt that sweet smell of the barbecue on your family’s Sunday walk….mmmm.

Now I’m getting hungry!

Barbecues get me thinking about hamburgers and grilled chicken (of course served with some fresh fruits and vegetables)! Meat is part of the protein group and is an excellent source of nutrients like iron and zinc. Our bodies need these nutrients in order to run, jump, play, and stay healthy.

When we eat meat, it’s important that we eat the right amount – not too much and not too little. We also want to make choices to eat lean or low-fat meats. Chicken and fish are good examples of lean meats.

One serving of meat is about 3 ounces, or the size of your palm.

Sometimes at barbecues it’s hard to find room on your plate for fruits and vegetables, but they are often the tastiest items on the table. Try some fresh berry salad, corn-on-the-cob, or juicy watermelon.

What healthy choices will you make at your next barbecue?

Resources

  1. Academy of Nutrition & Dietetics: Protect Your Health With Immune Boosting Nutrition (May 2017).
  2. Choose MyPlate: Protein Foods Nutrients and Health Benefits. (October 2018).
  3. Eat Well Utah.