Summer is here! Summertime is one of the best times to be out enjoying the warm sunshine. Most kids on summer break have many opportunities to enjoy outdoor activities. Because the outdoor temperature is at it’s highest and fluid is lost through sweat, it is important to stay hydrated. This recipe provides a cool treat that will not only help keep you hydrated, but contains a serving of fruit! Make these cool, sweet, fruity treats to have on hand in the freezer for those hot July days!
Fun Fruit Pops
These fruit pops are a fun way to get the kids involved in the kitchen! Unlike most fruit pops which contain a lot of sugar and added ingredients, these contain one ingredient-fruit! Have the kids pick out their favorite fruits and cookie cutter shapes and let them get creative in the kitchen. Rest assured that they are satisfying their sweet tooth without the added sugar.
- any desired fruits
Use star, heart, square, or any fun shape cookie cutters to cut the fruit to create replacements for lollipops. Freeze to give everyone a healthy, frozen whole fruit popsicle.
Star Spangled Fruit and Veggie Flag!
Holiday parties often mean junk food. This recipe is not only festive but also provides many food groups. It is also very easy and makes a great addition to any picnic. Show your star spangled pride without the excessive sugar, salt, and processed grains!
- Red- Strawberry, Raspberry, Red Bell Pepper, Radish, tomato
- White- Jicama, apple, low fat mozzarella cheese
- Blue- Blueberries
- Cut red and white fruits and veggies into strips to arrange as the flag’s stripes
- Arrange the blueberries in the corner
- Thinly slice apples
- Using a small star shaped cookie cutter, cut out star shapes to arrange as the stars on the blueberries
- Optional- top with chili powder and lime or lemon to kick it up a notch!
Enjoy how healthy and pretty your 3 food groups are!
Healthy “Fried” Chicken
When adopting a healthy lifestyle many families feel they have to give up foods they once enjoyed. This is simply not the truth. Many less healthy comfort foods can be tweaked to increase nutrition without compromising flavor. Fried chicken is typically cooked in fat and this greatly increases the amount of fat in the chicken. Fried foods also change the chemistry of the fat which is shown to be less heart healthy. This fried chicken is baked rather than fried and the breading is 100% whole grain. The fresh rosemary adds a kick of flavor. Enjoy our take on a classic comfort food without compromising your family’s health.
- Skinless Chicken Breast
- ¼ cup Unsweetened Original Almond Milk
- 2 Whole eggs, whisked
- 10 Original Triscuits
- 1 sprig fresh rosemary
- Salt to taste
- Pepper to taste
- 1 tbsp Parmesan cheese (optional)
- Remove skin from the chicken breast
- Whisk the eggs and unsweetened almond milk together
- In a blender, pulse the triscuit crackers with salt, pepper, and optional parmesan cheese
- Pour whole wheat bread crumb (cracker) mixture on a plate
- Dip chicken into the egg batter, then bread crumbs
- Bake at 400 degrees for 45 minutes for a nice crispy texture
Healthy Corn on the Cob Bar
Corn is a starchy vegetable that is a good source of fiber and complex carbohydrates. Fiber helps with digestion and complex carbohydrates give us energy without spiking our blood sugar. Often times, corn is paired with less healthy fats such as butter and mayonnaise. Many families are surprised to find they enjoy corn without the excessive fat by using citrus and spices for added flavor. Share your healthy new ideas by bringing these to your next family gathering or 4th of July party!
- Baked/ boiled/ or grilled corn
- Olive oil spray
- Lemon Juice
- Lime Juice
- Lemon Pepper
- Parmesan Cheese
- Chili Powder
- Bake, boil, or grill corn
- Half corn
- Place corn halves on skewers
- Spray corn with olive oil spray