July 2013
Easy Solutions:
It’s Picnic Month and Blueberry Month!
Summer is definitely here so make the most of it with some fun at meal time. In July, two features that spell ‘FUN’ are picnics and blueberries. For a picnic at any time of day, stick to really simple foods and keep them super cold for food safety reasons. With blueberries, there are endless possibilities for good nutrition and sweet flavor.
Breakfast Picnic Menu: Kabob of watermelon, cantaloupe and cheese cubes + Fresh blueberries by the handful + Homemade trail mix of nuts, pretzels and baked cheese crackers + chilled 100% grape or pineapple juice
Lunch Picnic Menu: Finger sandwiches of tuna salad or ham/cheese on whole wheat + Baked corn tortilla chips with salsa + Fresh blueberries and yogurt + Lemonade
Dinner Picnic Menu: Lean roast beef and lettuce wraps + Pasta salad with olives + Veggie plate of sliced cucumbers, sweet Bell pepper strips and cherry tomatoes + Fresh blueberry crisp (recipe below)
Makes 6 servings
4 cups Blueberries, fresh or frozen
1 Tablespoon Lemon or lime juice, the amount of juice in ½ lemon or lime
1/4 cup Sugar
1/2 teaspoon Cinnamon
Topping:
2 Tablespoons Butter, unsalted, or buttery spread with 0 trans fat
1/4 cup Whole wheat flour
1/4 cup Oatmeal, old fashioned or quick (not instant)
1/4 cup Brown sugar, packed
- Preheat oven to 375 degrees. Lightly spray a 9 x 9 inch baking pan with vegetable oil spray.
- Place fruit into the pan.
- Squeeze lemon or lime juice evenly over fruit.
- Sprinkle sugar and cinnamon evenly over the top of fruit.
- Mix topping ingredients with a fork, pastry blender or very clean hands until crumbly. Sprinkle topping evenly over fruit.
- Bake 25-30 minutes until the fruit is tender. Do not overcook or the fruit will become mushy.
Easy Recipe For Everyone!
Keep it Simple on the Grill with Burgers 3-Ways
Kids and kids-at-heart get excited about grill food. Here’s a fun way to expand variety and boost good nutrition!
For each burger, heat up your grill the same as you normally do. Then, be aware of doneness which varies for the 3 burgers. On a whole grain bun, your July burger will be fun & nutritious!
Burger #1: Lean Ground Beef Burger + Chopped Mushrooms: Buy 90% lean ground beef for this favorite burger and then mix in a generous amount (about ¼ cup per burger) of chopped, fresh mushrooms of any kind. Cook to 160 degrees.
Burger #2: Veggie Burger: Buy frozen, vegetarian burgers made out of soy protein, chopped up vegetables or black beans. Top with a slice of natural cheese such as Swiss or Provolone just before taking them off the grill.
Burger #3: Salmon Burger: Buy frozen salmon burgers from the grocery store’s frozen seafood case. Top with a squeeze of fresh lemon juice and/or a spoonful of salsa.
Nutrition Inspiration!
Where do you get inspiration to eat nutritiously? Summer fruits are found all over the world and their color and freshness is a feast for your eyes and healthy addition to your table. This grape vineyard is in the surrounding hills of Vienna, Austria. Fresh grapes are full of rich nutrition and can be used in many ways. Does this give you any new ideas for making a tasty and nutritious family meal or snack? I hope so!
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*Blue Cross and Blue Shield of North Carolina is an independent licensee of the Blue Cross and Blue Shield Association.
Wishing you a Summer Full of Fun & Flavor!
Cindy
Cindy Silver, MS, RDN, LDN
Registered Dietitian
Winston-Salem, NC