Sunshine, Snacks, and Smart Choices

Sunshine, Snacks, and Smart Choices   

Happy first official week of summer! This post will be about creating healthy habits, balance and a fun recipe to bring to a summer party!  

Summer is full of sunshine, backyard barbecues, ice cream, and celebrations with friends and family. This time of year, can also be a time of difficulty when it comes to healthy habits and having the mindset that being ‘healthy’ has to mean saying ‘no’ to your favorite seasonal treats, avoiding parties and unnecessary restrictions when it is truly all about balance.   

Healthy eating in summer is a shift in mindset and focusing on nourishing yourself with fresh, seasonal food, staying hydrated, and making choices that not only fuel your body but fuel your soul (like a scoop of ice cream or the first Del's of the season).   

Here are some helpful tips to help you and your goals stay on track this summer!  

1. Make a healthy plate

 Try to balance your plate with fruits, vegetables, protein, and whole grains.   

CDC recommendations:   

-Prioritize protein! Typically, around 1.2–1.6 grams of protein per kilogram of  body weight per day depending on caloric needs  

Healthy eating plate portions:   

1/2- fruits and veggies   

¼- whole grains   

1/4- protein  

Tip: When at a summer BBQ fill half your plate with veggies before reaching for your favorite chips/sweets.    

2. Hydration! 

Hydration can come from more than just water! Summer has plenty of options for fresh fruit/veggies to help improve fluid intake. Here are some examples:  

-Cucumbers  

-Watermelon  

-Strawberries  

-Celery  

-Zucchini  

Tip: Add some natural citrus, cucumbers, or some mint to add some flavor to normal water to limit cravings for sugary drinks.   

3. Experiment!  

Having fun in the kitchen is the best way to come up with new and healthy recipes that you enjoy. This can be something you bring to a cookout, make for your family, or even just for yourself with healthy ingredients. Below, I am going to attach some healthy recipes that can be brought as an appetizer and shared as a meal!  

Tip: Make some extra so you can have it as a meal prep for the week to help maintain your goals all at the same time!  

Recipes below have been tested and approved by registered dietitians! 

Sides and Starter Idea  

Broccoli Slaw  

Ingredients 

2½ cups chopped raw broccoli
¼ cup nonfat Greek yogurt
¼ cup light mayonnaise
1 tablespoon rice vinegar
1 to 2 teaspoons sugar
2 tablespoons raisins or dried currants or cranberries
2 tablespoons chopped nuts (cashews, pecans, almonds) 

Directions 

Before you begin: Wash your hands. 

1. Wash and chop broccoli and set aside. 

1. In a medium bowl, combine yogurt, mayonnaise, vinegar, sugar, raisins, and nuts.  

1. Add broccoli and mix well, until evenly covered with dressing.  

1. Chill before serving. 

Nutrition Information 

Serving size: ½ cup
Serves 5 

Calories: 90; Total Fat: 6g; Saturated Fat: 1g; Sodium: 170mg; Total Carbohydrate: 8g; Dietary Fiber: 2g; Sugars: 5g; Protein: 2g; Vitamin A: 1088IU; Vitamin C: 33mg; Calcium: 29mg. 

Entree Idea 

Blueberry BBQ Chicken  

Ingredients 

½ cup diced onion
1 tablespoon olive oil
2 cups frozen wild blueberries
¼ cup ketchup
¼ cup balsamic vinegar
¼ cup dark brown sugar
½ teaspoon salt
6 six-ounce boneless, skinless chicken breasts 

Directions 

Before you begin: Wash your hands. 

1. Prepare and heat grill. 

1. On a stove, heat a medium saucepan over medium-high heat. Add olive oil and sauté onion for 2 minutes, or until translucent. Add blueberries, ketchup, balsamic vinegar, brown sugar and salt. Stir well. Bring to a simmer and cook, stirring occasionally, for 4 minutes. 

1. Use an immersion blender (or transfer to a blender) to blend until smooth. Transfer ½ cup of sauce to one bowl and reserve for serving. Transfer remaining sauce to a second bowl for grilling. 

1. Pound chicken breasts to flatten to ½-inch thickness. Place flattened chicken breasts on prepared grill. Cook for 5 minutes on one side, turn and grill another 5 minutes. 

1. Spread blueberry barbecue sauce evenly over chicken; grill 1 minute. 

1. Turn chicken and spoon larger portion of sauce evenly over other side; grill 1 minute longer. Chicken is cooked when internal temperature reaches 165°F. 

1. Serve with reserved ½ cup blueberry barbecue sauce. 

Nutrition Information 

Serving size: 1 chicken breast
Serves 6 

Calories: 292; Total fat: 6g; Saturated fat: 1g; Cholesterol: 94mg; Sodium: 385mg; Carbohydrates: 22g; Fiber: 1g; Sugars: 18g; Protein: 35g; Potassium: 397mg; Phosphorus: 267mg 

And of course, leave room for dessert! 

Espresso Vanilla Bean Chickpea Blondies  

Ingredients 

Cooking spray
1½ cups canned chickpeas, drained and rinsed
⅓ cup creamy no-stir peanut butter
½ cup brown sugar, packed
1 tablespoon vanilla bean paste
2 tablespoons instant espresso powder
¼ cup quick oats
2 tablespoons ground flaxseed
¼ teaspoon baking soda
¼ teaspoon baking powder
½ teaspoon kosher salt
Pinch flaky salt for topping (optional) 

Directions 

Before you begin: Wash your hands.  

1. Preheat oven to 350°F (176°C). Prepare an 8½-by-4½-inch loaf pan with cooking spray and line with parchment paper. Set aside. 

1. Add chickpeas, peanut butter, brown sugar, vanilla bean paste, espresso powder, oats, flaxseed, baking soda, baking powder and salt to a food processor and blend until thoroughly combined and smooth, scraping sides one to two times during processing. Transfer batter to loaf pan and smooth top with spatula. Bake for 30 minutes, or until top is set. 

1. Allow blondies to cool in the pan on a wire rack for at least 20 minutes. Lift parchment paper, transfer blondies to cutting board and cool for 15 minutes. Use a knife to cut into eight squares. Store leftover squares in an airtight container in the refrigerator. 

Nutrition Information 

Serves 8
Serving Size: 1 blondie (63 grams) 

Calories: 186; Total Fat: 7g; Saturated Fat: 1g; Cholesterol: 0mg; Sodium: 362mg; Carbohydrate: 26g; Fiber: 3g; Sugar: 15g; Protein: 6g; Potassium: N/A; Phosphorus: N/A. 

References:  

Copyright © 2011, Harvard University. For more information about The Healthy Eating Plate, please see The Nutrition Source, Department of Nutrition, Harvard T.H. Chan School of Public Health, www.thenutritionsource.org, and Harvard Health Publications, www.health.harvard.edu. Dietary guidelines for Americans.  

Dietary Guidelines for Americans. (n.d.). https://www.dietaryguidelines.gov/  

Mayo Clinic Health System. (2023, April 26). 8 healthy tips for Summer dining. Mayo Clinic Health System. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/8-healthy-tips-for-summer-dining