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Healthy Bite Sized Summer Desserts

by Madi Johnson

With 4th of July celebrations right around the corner, there will inevitably be an array of delicious foods to accompany those parties. When it comes to desserts, a good strategy is the one bite rule to avoid blowing your calorie budget. Just take one or two bites of your favorite dessert and then stop. To help follow this rule, I wanted to try out a couple dessert recipes that are made bite sized. Not only are these two desserts bite sized, but they also are under 100 calories! With fresh fruits like peaches, strawberries, and blueberries, nothing says summertime and 4th of July celebrations like these recipes do.

yogurt bites

Red, White and Blueberry Cheesecake Yogurt Bites

Recipe adapted from Skinnytaste

Servings: 12

Total time: 1 hour 35 minutes

Prep Time: 10 minutes

Cook Time: 25 minutes plus 1 hour chill time

Ingredients:

  • 12 reduced fat vanilla wafers
  • 8 ounces 1/3 less fat cream cheese, softened
  • ¼ cup sugar
  • 1 teaspoon vanilla extract
  • 6 ounces fat-free vanilla Greek yogurt
  • 2 large egg whites
  • 1 tablespoon all-purpose flour
  • 8 ounces strawberries, sliced
  • 8 ounces blueberries
  • dash of cinnamon

Directions:

  1. Heat oven to 350 degrees
  2. Line muffin tin with liners. Place a vanilla wafer at the bottom of each liner
  3. Gently beat cream cheese, sugar and vanilla until smooth using an electric mixer
  4. Gradually beat in fat free yogurt, egg whites, and flour. Do not overbeat.
  5. Pour into cupcake liners, filling half way.
  6. Bake 20-25 minutes or until center is almost set
  7. Cool to room temperature and sprinkle with cinnamon
  8. Chill at least 1 hour in the refrigerator
  9. Before serving, top with fresh strawberries and blueberries

Nutrition Information:

Calories: 98

Total Fat: 4.5 g

Carbohydrates: 10.5 g

Sugar: 7.5 g

Protein: 3.5 g

 

Mini Peach Pies

Recipe adapted from Diabetes Forecast

Servings: 12

Total time: 25 minutes

Prep Time: 15 minutes

Ingredients:

  • 12 Mini fillo baked pastry shells (found in freezer section of the grocery store)
  • 1 tablespoon light, trans fat-free margarine
  • 2 ½ cups peeled and finely chopped fresh peaches
  • 2 tablespoons brown sugar
  • ½ teaspoon ground cinnamon
  • ¼ cup water
  • 1 teaspoon cornstarch
  • ¼ cup nonfat Greek vanilla yogurt

Directions:

  1. Allow fillo pastry shells to thaw and set aside
  2. In a skillet over medium heat, melt the margarine.
  3. Add the peaches, brown sugar, and cinnamon, and cook 6 to 8 minutes, or until softened.
  4. In a small bowl, whisk together the water and cornstarch
  5. Stir the mixture into the peaches and heat for 1 to 2 minutes, or until thickened.
  6. Spoon the peach mixture evenly into the fillo pastry shells and allow to cool
  7. Before serving, add a dollop of Greek yogurt

Nutrition Information:

Calories: 80

Total Fat: 1 g

Total Carbohydrate: 16 g

Sugar: 10 g

When Vegetables Steal the Show: A Healthy Three Bean Salad Recipe

by Sydney Wills

For me, vegetables used to be an afterthought to my meal where I would just throw in a few baby carrots to eat with lunch, or have a side salad with dinner. With all of the health benefits linked to a high- vegetable diet, vegetables should be taking the center stage at mealtime. A delicious way to incorporate fresh vegetables as a main dish is with a Mediterranean Three Bean Salad. Not only does this colorful bean salad include a variety of fresh vegetables, but it is also a great source of protein. Add in a fruit salad with strawberries, blueberries, and blackberries as a side and you have a light and nutritious summertime meal. An added bonus to this type of meal is that many of the ingredients are in season during the summer months which will enhance the flavor. Check out this blog post for more tips on buying in-season produce.

healthy bean salad

Mediterranean Three Bean Salad

Recipe adapted from Genius Kitchen

Recipe Information:

  • Serves 6-8
  • Ready in: 20 minutes

Ingredients:

Salad

  • 1 15 oz. can dark red kidney beans, drained and rinsed
  • 1 15 oz. can Great Northern beans, drained and rinsed
  • 1 15 oz. can black beans, drained and rinsed
  • 1 cup corn
  • 1 large tomato, chopped
  • ½ red onion, chopped
  • ½ green pepper, chopped
  • ½ cucumber, peeled, seeded & chopped
  • 1 cup cilantro, chopped

Dressing

  • ¼ cup extra virgin olive oil
  • 2-3 tablespoons red wine vinegar, to taste
  • Juice of 1 lemon
  • 2 garlic cloves, minced
  • ½ teaspoon cumin
  • Salt and pepper, to taste

Directions:

Combine kidney beans, Great Northern beans, black beans, corn, tomato, onion, green pepper, cucumber, and parsley in a large bowl. Mix well.

In a separate small bowl, whisk together lemon juice, olive oil, red wine vinegar, garlic, cumin, salt and pepper to taste.

Pour dressing over salad and toss to coat.

Nutrition Information per Serving:

  • Serving size- 1 (243 g) (about 6 servings total)
  • Calories-335.8
  • Carbohydrates-48.5 g
  • Fiber- 14.3 g
  • Protein- 15.6 g
  • Fat- 10.5 g
  • Sodium- 190.2 mg

Quick Meal for Busy Weeknights: Build Your Own Burrito Bowl

by Madi Johnson

Typically, I try to plan our meals ahead of time to help us get through the week on only one grocery trip and an array of healthy dinners. It has saved us money, time, and our sanity. But even with good intentions, life gets busy, weeknights get busy, and pretty soon we are tempted to run through the drive-thru or order take out for a last minute dinner. To avoid this, I started saving “recipes” for quick and healthy dinners I could use for such nights. I say “recipes” because really these are just things I throw together depending on what we have on hand. The bottom line – they are quick, healthy, and they save money by avoiding take-out. An easy example of a meal like this would be breakfast for dinner or making a quick veggie omelet, as I know we will always have eggs in the fridge, some sort of vegetable (or two or three) in the fridge or freezer, and whole wheat toast in the freezer. Throw the bread in the toaster, scramble the eggs, add the vegetables (leftover roasted vegetables, spinach, red peppers, you name it), and sprinkle some cheese. Bam. Dinner is served.

Another favorite go-to for busy weeknights are Build Your Own Burrito Bowls. A grain, beans, and vegetables are all you need, most of which I store in the pantry or freezer to easily have on hand. The list below might seem long, but really it’s because there are so many possibilities for each category. It just comes down to what you store in your pantry or fridge and what you can pull together quickly. Set out all of the components and let family members build their own bowl, it is a great way to get the kids involved.

Components of a Build Your Own Burrito Bowl

homemade burrito bowl

Base- Whole Grain. Let’s talk about the base of the burrito bowl first. The quickest whole grain to cook is quinoa (which is also high in protein), which is ready in 10-15 minutes. There are also variations of quick-cooking whole grains available, such as quick-cooking farro and quick-cooking barley. Besides quinoa, we often use brown rice for our burrito bowls. Brown rice can take some time to cook so I either make a large batch on Sunday or Monday to use throughout the week or I  use Trader Joe’s frozen brown rice bags, which we always store in our freezer for quick meals. Pop the frozen brown rice bag in the microwave for three minutes and it’s ready to eat (and they are actually delicious). Doesn’t get easier than that!

burrito bowl

Protein – Black Beans. Any type of bean can be used, but my favorite are black beans. A close second are kidney beans or Trader Joe’s refried beans (only ingredient is smashed pinto beans, no added fats). Again, I store an umpteen amount of beans in our pantry and always have a can on hand. They make any meal quick and easy! Just drain, rinse, and heat in a pot with water. Sometimes we like to throw a little chicken in our burrito bowls if we have some available to cook quickly or Trader Joe’s refrigerated grilled chicken strips.

diy burrito bowl

Add-ins – Vegetables. Vegetables are the star of the show in most of our meals, and this quick and casual dish is no exception. I throw in any combo of vegetables we might have on hand. For example, if I have a little extra time I love to roast sweet potato or squash to add to the burrito bowls (if you don’t believe me, it is absolutely delicious). You can peel and chop your own into very small cubes and roast with a little olive oil and cumin until tender. Of course, Trader Joe’s makes it even easier by selling a package of pre-peeled and pre-cut squash. If I have bell peppers and onions (fresh or frozen) I will saute those in a little olive oil and season with cumin and chili powder. I also love adding a little sweet corn to brighten up the bowl, so I throw in some frozen corn into the pot of beans right at the last minute so they warm up.

Toppings. The vegetables keep coming when it’s time to decide the toppings. Shredded lettuce (any lettuce will do, even spinach), fresh tomato (diced), and avocado slices are a few fan favorites. Finally, we top it all off with hot sauce and a dollop of 0% plain Greek yogurt, which is an excellent replacement for sour cream.

And viola! Each family member can build their own burrito bowl and choose their favorites. Try experimenting with different combinations, flavors, and seasonings. Make a little extra for lunch the next day (or for the week). Below are burrito bowl leftovers to easily assemble at lunch: Bowl of leftover brown rice, black beans, bell peppers, and roasted sweet potatoes to reheat and then top with crisp lettuce and a dollop of plain Greek yogurt.

homemade burrito bowl

Buying in Season: Summer Produce

by Sydney Wills

With summer now in full swing, there is no shortage of fresh fruits and vegetables. summer produceWhether you buy your fruits and veggies at a farmers’ market, in the produce section of your favorite grocery store, or a local produce stand, it’s important to remember which items are in season. These items will taste sweeter and/or fresher, many times are cheaper, and you are supporting your local farmers. One of my favorite things to do on Saturday mornings during the summer is to visit my local farmers’ market. I never know what I will stumble upon at the farmers’ market and I love all of the fresh fruit and vegetable options. Plus, it gives me a chance to talk to the people who are growing the food that I eat!

Some of these will vary slightly based on your geographical region, but generally this produce is in season during the summer months:

  • Bell Peppers
  • Blueberries
  • Strawberries
  • Cherries
  • Watermelon
  • Green Beans
  • Corn
  • Squash/Zucchini
  • Peaches
  • Okra
  • Blackberries
  • Cucumbers
  • Tomatoes

Tip: After bringing your produce home, wash, dry, slice, then store your fruits and vegetables in clear containers so they are easily accessible for a quick snack. You are much more likely to choose a healthy snack if the prep work is already done.

If you are looking for a delicious way to use some of those fresh vegetables, check out this recipe for Summer Green Bean Salad.

Med Side Dish: Broccoli, Tomato, Mushroom Medley

by Zandra Alford

Easily one of the best vegetable medleys ever – broccoli, tomato, mushroom and garlic is quick, convenient, versatile and delicious! With easy to find ingredients, this mix makes a great pairing with fish, poultry, eggs, beans, and more. Add more tomatoes to make a delicious sauce to serve over your favorite whole grain.

broccoli tomato

Broccoli, Tomato, Mushroom Medley

Recipe Information:

  • Serves 4
  • Serving Size: ¼ medley (about 1½ cups)
  • Prep Time: 10 minutes
  • Cook Time: 15-20 minutes
  • Total Time: 25-30 minutes

 

Ingredients:

  • 1 tablespoon olive oil or canola oil
  • 3-4 cloves garlic, diced
  • 1 medium broccoli crown, chopped (about 2 cups chopped broccoli)
  • 8-10 cremini or white button mushrooms, sliced (about 2 cups sliced mushrooms)
  • 2-3 medium tomatoes, chopped (about 2 cups chopped tomatoes)
  • ¼ teaspoon salt
  • ¼ teaspoon black pepper
  • ¼ teaspoon dried oregano (can substitute with 1 teaspoon fresh oregano if desired)

 

Directions:

  1. Heat a large skillet over medium-high heat and add 1 tablespoon olive oil.
  2. Add minced garlic and sauté for 2 minutes.
  3. Add broccoli and half of seasonings (salt, pepper, oregano) and sauté for an additional 5 minutes.
  4. Add mushrooms, tomatoes and the other half of seasonings (salt, pepper, oregano) and sauté for an additional 2 minutes.
  5. Cover and cook for an additional 5-10 minutes or until the vegetables reach the desired level of doneness. Add additional salt, pepper and/or oregano to taste before serving.

 

Nutrition Information per Serving:

  • Serving size – ¼ medley (about 1½ cups)
  • Vegetable – 1½ cups
  • Fruit – 0 cups
  • Calories – 72 calories
  • Carbohydrates – 8 grams
  • Fiber – 3 grams
  • Protein – 3 grams
  • Fat – 4 grams
  • Sodium – 167 mg

 

The Med Way: Eat More Fruits and Vegetables

by Sarah Myer

My husband is a vegetarian so we usually get a good portion of our vegetables at dinner. We have been trying out some recipes to swap our protein but I realized that we hadn’t had fruit in a while. For Med Month I decided to make a conscious effort to eat more fruits and vegetables during the day. I decided to try to eat at least a fruit or vegetable with every meal and snack. It has been fun. The first week I kept the fruit pretty simple and ate a lot of apples and bananas. As the month went on, I was able to get in at least 2 servings of fruit a day while choosing a variety of colors and making sure to include berries more often than other fruit. My big success of the month was successfully cutting open a pomegranate.

Unexpectedly, this has caused me to do a better job at meal planning. I am going to the grocery store less often and I am sticking to the grocery list. I have everything on hand to pack my lunch for the day. As a result, I have brought my lunch to work almost every day this month. That was not part of the plan but it has been a good habit to restart. It is amazing how much time this has saved. I am also less hungry before dinner and have more energy to cook. My husband has been pleasantly surprised as I have pulled out recipes we haven’t had in a while – Butternut Squash and Roasted Chickpea Salad (with pomegranates) and Zucchini Boats made with Soy or Quorn instead of meat.

So here is what I did:

Breakfast

Snacks

  • Fruit and nuts
  • Fruit and yogurt
  • Veggies and hummus, peanut butter, or guacamole
  • Chopped vegetables and a cheese stick

Lunch

  • Leftovers
  • Salads
  • Chopped Up Vegetables
  • Piece of Fruit

Dinner

  • Read the recipe ahead- if it didn’t have at least 2 servings of vegetables than I found some way to add more to the recipe or had an extra vegetable as a side.
  • Swapped pasta or rice for a vegetable like cauliflower or zucchini.
  • While cooking dinner I often prepped vegetables or fruit for the next night or for lunch. Last night we had Cauliflower Nachos for dinner. I just made another small pan of it for lunch today. It was super tasty!

Easy and Healthy MED Breakfast: One-Eyed Jacks

by Zandra Alford

A classic favorite that is easy to make and delicious. These one-eyed jacks are cooked in olive oil, giving them a savory taste that is perfect for breakfast, lunch or dinner. Serve with your favorite fruits for a delectable meal you and your family will love.

one eyed jack

One-Eyed Jacks

Recipe Information:

  • Serves 1
  • Serving Size: 1 one-eyed jack
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes

Ingredients:

  • 1 tablespoon olive oil or canola oil
  • 1 slice of 100% whole wheat bread (look for a bread with minimal added sugar)
  • 1 egg
  • dash black pepper
  • dash oregano
  • dash paprika or cayenne

Directions:

  1. Use a spoon, butter knife, or the rim of a cup to cut a circular piece out of the center of a slice of 100% whole wheat bread.
  2. Heat a medium skillet over medium heat and add 1 tablespoon olive oil.
  3. Add the slice of bread with the hole in the center to the pan (reserve the cut-out center piece of bread for later). Use a fork or tongs to move the slice around the pan to collect a little bit of oil from the pan onto the bread. Flip the slice and repeat the process on the other side.
  4. Crack an egg into the hole in the center of the slice of bread. Let the egg cook until it is firm enough to flip. (Note: If desired, you can break the yolk during the cooking process in order to ensure that the center cooks all the way through.)
  5. Once ready to flip, season with black pepper, oregano and cayenne and then flip to cook on the other side. Season again on this side.
  6. While the one-eyed jack finishes cooking, add the cut-out center piece of bread to the pan with a small amount of olive oil if needed. Toast the bread on both sides.
  7. Cook the egg and cut-out center piece of bread to your desired level of doneness and serve.

 

Nutrition Information per Serving:

  • Serving size – 1 one-eyed jack
  • Vegetable – 0 cups
  • Fruit – 0 cups
  • Calories – 255 calories
  • Carbohydrates – 13 grams
  • Fiber – 2 grams
  • Protein – 9 grams
  • Fat – 19 grams
  • Sodium – 191 mg

 

Carrot Ginger Soup

by Carolyn Dunn, PhD, RD, LDN

My favorite vegetable is carrots by a long shot – raw, cooked, in soup, whatever.  I am always looking for new ways to make sure I get my carrot fix. This is one of my favorite soups. You can eat it hot or cold. It has some interesting ingredients (lemongrass and Kafir lime leaves) that you can find at most Asian markets or you can leave them out. You can play around with different toppings such as toasted almonds or pumpkin seeds. You can also make this soup with butternut squash in place of the carrots or use half carrots and half butternut squash.

Carrot Ginger Soupcarrot soup

Serves 4

Serving Size: 1 ½ cup soup

Prep Time: 30 minutes

Cook Time: 30-45 minutes

Total Time: 1 hour

 

Ingredients:

1 Tablespoon olive oil

5 cups rough chopped carrots

1 large onion, chopped

½ teaspoon salt

2 stalks of fresh lemongrass use the bottom white part only, chopped or you can use 2 t lemongrass paste (optional)

4 cups low salt or unsalted chicken or vegetable stock

1 teaspoon Thai red curry paste (found in the International section of the grocery store)

1 Tablespoon grated ginger (more to taste)

2 Kafir lime leaves (optional)

Juice from 1 lime

Plain yogurt for topping

 

Instructions:

  1. Heat oil in a large soup pot or Dutch oven. Add the carrots, onions, lemongrass (if using), and salt and cook until tender over medium heat (about 15 min.). Do not let the mixture brown, adjust heat as needed or add a bit of water.
  2. Add the stock, curry paste, ginger, and lime leaves (if using). Cook for about 20-30 minutes until very tender.
  3. Remove the lime leaves.
  4. Puree with a handheld blender, in batches in a blender, or in batches in a food processor.
  5. Add the lime juice and adjust the seasoning.
  6. Top with yogurt and serve with lime wedges.

 

Serving size – 1 ½ cups

Vegetable – 1 cup

Fruit – 0

Calories – 100

Carbohydrates – 14 grams

Fiber – 3 grams

Protein – 4 grams

Fat – 3 grams

Sodium – 123 mg (sodium will vary based on the broth you use)

 

 

Healthy Salmon Patties

by Carolyn Dunn, PhD, RD, LDN

I grew up eating salmon patties made with canned salmon. We always had them with peas and mashed potatoes. Since moving my diet to the Med Way, I decided to resurrect a childhood favorite and give it a modern twist. Using canned salmon makes this dish an easy go to even with salmon is not on sale. I choose to remove the skin and bones which takes a minute but gives the final product a better look and taste, in my opinion. This step is optional as are some of the modern twists I suggest. The recipe is a good basic one that you can add to as you like with different vegetables (such as green pepper) or spices. The canned salmon has a bit of salt already so I don’t add any more.

Salmon Pattiessalmon cake

Serves 4

Serving Size: 1 Pattie

Prep Time: 15 minutes

Cook Time: 10-15 minutes

Total Time: 30 minutes

 

Ingredients:

1 can salmon, skin and bones removed

½ cup finely chopped green onion (about 3)

¼ cup breadcrumbs (preferably whole wheat Panko)

1 egg

1 teaspoon grated ginger (optional)

juice from 1 lime (optional)

2 teaspoons olive oil or non-stick spray

 

Instructions:

  1. Combine all ingredients in a medium bowl. Mix until combined but do not to over mix.
  2. Shape into 4 patties.
  3. Heat oil in a large skillet so that each patty has plenty of room.
  4. Cook over medium heat about 5 minutes per side. Lower the heat if needed to keep from burning.

 

Serving size – 1 patty

Vegetable – 1/8 cup

Fruit – 0

Calories – 190

Carbohydrates – 6 grams

Fiber – 1 grams

Protein – 22 grams

Fat – 8 grams

Sodium – 444 mg

 

Simple and Healthy Stovetop Popcorn

by Zandra Alford

Making fresh popcorn on your stovetop is delicious and surprisingly simple! All you need is a large pan or pot with a lid and some popcorn kernels. Homemade popcorn makes a great snack and can be made in advance to have on hand for later.

Flavor your popcorn to your liking – some of our favorite flavor combinations include:

  • paprika, black pepper, and salt
  • oregano, thyme, parsley, black pepper, and salt
  • shredded parmesan and black pepper
  • cinnamon and nutmeg

Pop, season and enjoy!

healthy popcorn

 

Simple and Healthy Stovetop Popcorn

Recipe Information:

  • Serves 4
  • Serving Size: about 1 cup
  • Cook Time: 15 minutes
  • Total Time: 15 minutes

Ingredients:

  • 2-3 tablespoons olive oil or canola oil
  • 2 tablespoons popcorn kernels – about enough to cover the bottom of your sauce pot with one layer of kernels. (Note – Popping kernels grow a lot during cooking, more than you’d expect, so if you’re in doubt of whether you’ll have enough room in your pot or pan for all the popped corn, start with fewer kernels.)
  • Herbs and spices to taste

Directions:

  1. Put a medium sauce pot on high heat. Coat the bottom of the pot with a thin layer of oil. Add three popcorn kernels and put a lid on the pot.
  2. Once one or more of the kernels has popped, cover the bottom of the pot with a single layer of the remaining popcorn kernels and replace the lid.
  3. Gently shake the pot over the heat source to prevent the kernels from burning. Continue shaking until most kernels have popped.
  4. Turn off the heat and continue to shake for a few seconds to pop any final kernels.
  5. To season popcorn, choose your preferred flavor combination (see suggestions above). To help herbs and spices stick, drizzle 1-2 teaspoons of olive oil over the popcorn, toss, season, and then toss again. (Med Tip: Season your popcorn while it’s still warm so it will better absorb oil and spices.)

 

Nutrition Information per Serving (using 1/4 teaspoon of both salt and black pepper):

  • Serving size – about 1 cup of popcorn
  • Vegetable – 0 cups
  • Fruit – 0 cups
  • Calories – 131
  • Carbohydrates – 5 grams
  • Fiber – 1 gram
  • Protein – 1 gram
  • Fat – 12 grams
  • Sodium – 156 mg