Double Greens Smoothie

Serves 2

When summertime is heating up and you don’t want to cook in the morning, try this surprise smoothie for an on-the-go breakfast that’s packed with the nutrients of hearty greens but tastes like a perfect blend of fruit.

Ingredients

1 1/2 cups unsweetened non-dairy beverage, such as almond, rice or soy 
2 dried apricots or 4 pitted dates 
1 banana 
1 cup chopped kale leaves 
1 cup spinach leaves 
1/2 cup fresh or frozen berries

Method

Combine non-dairy beverage, apricots, banana, kale, spinach and berries in a blender and blend until smooth.

Nutrition Per Serving: 160 calories (30 from fat), 3.5g total fat, 0g saturated fat, 0mg cholesterol, 115mg sodium, 30g total carbohydrate (4g dietary fiber, 10g sugar), 8g protein

 

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Red, White and Blue Fruit Salad

Celebrate Independence Day with this patriotic-hued, light, yet luscious dessert. Serve it family style by bringing the fruit and cashew cream to the table in separate bowls. Or dish the fruit into individual bowls, cups or wine glasses and top with the cream.

Ingredients

1 cup (about 4 1/2 ounces) raw, unsalted cashew pieces 
2 pitted dates (about 1 1/2 ounces), roughly chopped 
1 teaspoon vanilla extract 
1 pound strawberries, hulled and halved 
11 ounces blueberries 
1/4 cup roughly chopped mint 

Method

Put cashews into a large bowl, cover with water and set aside at room temperature to let soak for 4 hours or overnight; drain well. Transfer to a food processor; add dates, vanilla and 1/2 cup plus 2 tablespoons warm water and purée until smooth. In a large serving bowl, toss together strawberries, blueberries and mint. Serve with cashew cream. 

Nutrition Per serving: 160 calories (70 from fat), 8g total fat, 1.5g saturated fat, 0mg cholesterol, 0mg sodium, 20g total carbohydrate (3g dietary fiber, 11g sugar), 4g protein

 

Happy Eating, Everyone!

Please feel free to post any questions or your own suggestions in the comments below. Also, be sure to share this page with anyone that you think would benefit from it. I want to help put cooking, and fresh foods back into our daily routines.

 

 

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• Eating Berries May Lower Risk Of Parkinson’s

Grilled Juicy Fruit Kebabs & Dip

Ingredients: 
Dip
6 oz. fat-free plain Greek yogurt (like Fage Total 0%)
1 tbsp. granulated white sugar
1/8 tsp. cinnamon
1/8 tsp. vanilla extract

Kebabs
1 cup 1-inch pineapple chunks (about 1/4th of a pineapple) 
1 cup 1-inch mango chunks (about 1 mango) 
1 cup 1-inch peach or nectarine chunks (about 2 peaches or nectarines) 
1 cup 1-inch banana chunks (about 1 large banana) 
1/4 tsp. cinnamon

Directions:
If using wooden skewers, soak them in water for about 20 minutes to prevent burning. (You’ll need 4 skewers.)

Combine all ingredients for dip in a bowl. Mix until thoroughly blended and smooth. Refrigerate until ready to serve.

Skewer the fruit chunks alternately onto 4 skewers, packing the pieces together tightly. Sprinkle with cinnamon.

Bring a grill (or grill pan) sprayed with nonstick spray to medium heat. Add skewers, cover, and cook until fruit chunks are slightly blackened and caramelized, about 3 minutes per side. If using a grill pan, work in batches, removing pan from heat between batches to re-spray. (Don’t worry if the lid used for covering isn’t a perfect fit!)

Serve dip with grilled fruit and chew!

MAKES 4 SERVINGS

Nutrition PER SERVING (1 kebab with about 3 tbsp. dip): 135 calories, 0.5g fat, 17mg sodium, 30.5g carbs, 3g fiber, 23g sugars, 4.5g protein

 

Happy Cooking, Everyone!

Please feel free to post any questions or your own suggestions in the comments below. Also, be sure to share this page with anyone that you think would benefit from it. I want to help put cooking, and fresh foods back into our daily routines.

Spiced Butternut Squash on a Stick

Ingredients:
1/2 tsp. ground cumin
1/2 tsp. garlic powder
1/4 tsp. salt
1/8 tsp. cayenne pepper
4 cups 1-inch butternut squash cubes (about 20 oz. or half a large squash) 
1 large onion 
2 1/2 cups firm cherry tomatoes (about a 1-pint container’s worth or 25 tomatoes)

Directions:
If using wooden skewers, soak them in water for about 20 minutes to prevent burning. (You’ll need 10 skewers.)

Combine seasonings in a small bowl or sealable bag and mix well. Set aside.

Place squash in a large microwave-safe bowl with 2 tbsp. water. Cover and microwave for 1 1/2 minutes, or until squash is slightly tender. Once cool enough to handle, uncover, drain any excess water, and set aside.

Cut onion into pieces roughly the size of the squash cubes. Evenly distribute veggies among the 10 skewers in this order: squash, onion, squash, tomato. (Don’t worry if it isn’t perfect!)

Lightly spray the loaded skewers with nonstick spray, and evenly sprinkle with half of the seasonings. Flip skewers and repeat on other side.

Bring a grill (or grill pan) sprayed with nonstick spray to medium heat. Add skewers, cover, and cook until squash is tender and veggies are slightly blackened, 8 – 10 minutes per side. If using a grill pan, work in batches, removing pan from heat between batches to re-spray. (And don’t worry if the lid used for covering isn’t a perfect fit!) Serve and enjoy!

MAKES 5 SERVINGS

Nutrition PER SERVING (2 skewers): 78 calories, <0.5g fat, 125mg sodium, 19g carbs, 3.5g fiber, 5.5g sugars, 2g protein

 

Happy Cooking, Everyone!

Please feel free to post any questions or your own suggestions in the comments below. Also, be sure to share this page with anyone that you think would benefit from it. I want to help put cooking, and fresh foods back into our daily routines.

Creamy Cucumber Dip

Ingredients

1 1/2 cups raw cashews 
1 English cucumber (about 1 1/4 pound), peeled and shredded 
2 tablespoons fresh lemon juice 
1/4 cup freshly chopped dill 
2 tablespoons freshly chopped chives 
2 tablespoons toasted pine nuts

Method

Soak cashews with enough water to cover for at least 4 hours. Drain. 

Place shredded cucumber in a strainer and set aside for at least 15 minutes to drain, then squeeze out as much excess liquid as possible. You should have about 1 1/2 cups packed shredded cucumber. Transfer cucumber to the bowl of a food processor. Add drained cashews, lemon juice, dill and chives and purée until dip is smooth and creamy. Garnish with pine nuts and serve.

Nutrition Per serving (about 1/4 cup): 170 calories (110 from fat), 12g total fat, 2g saturated fat, 0mg cholesterol, 25mg sodium, 12g total carbohydrate (3g dietary fiber, 3g sugar), 6g protein