Archive for month: July, 2016

I scream, you scream, we all scream for ice cream… and popsicles, and just about anything that is frozen and will cool us down. That seems to be the theme throughout our house this summer. Everyone is looking for something “cold” to eat, especially when we are out and about.

Just about everyone enjoys a scoop of ice cream on a hot summer day, but sometimes it is nice to have healthier options on hand. Our family recently gave these Homemade Fruit Ice Pops a try and they have become a summertime staple ever since. Unlike the frozen flavored ice sticks that you can buy at the grocery store, these homemade pops are free of artificial colors and additives, and are full of some of summer’s most prized (and healthy) flavors. They require minimal time to prepare and are a great way to use up some of your overly-ripe produce. They are also a fun way to get your children into the kitchen and more involved with helping prepare health food options for the entire family. And, just in case you are ever in the mood for an adults-only treat that is equally refreshing and fun to eat, I have included some fun add-in options. Stay cool, and enjoy!

*Here is the link to the Zipzicle ice pop pouches that our family has been using : https://www.amazon.com/gp/product/B00N795KR4/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1

Homemade Fruit Ice Pops

Tips: 

• Use a funnel or turkey baster to fill plastic tubes
• Leave about 1 inch between your juice and the top of the tube and pinch out the air before sealing, which allows filling to expand as it freezes without bursting the plastic
• Place pops in a container upright to freeze (I use a large plastic cup)

Berry Lemonade Pops:

Ingredients:

1 ½ cups fresh blackberries or quartered strawberries

½ cup water or apple juice

1 TBSP lemon juice

Directions:

Puree berries and water or juice until smooth. Stir in lemon juice. Pour into pouches and freeze.

ADULTS ONLY: Stir in 2 TBSP vodka before pouring into pouches.

Peach Mango Pops:

Ingredients:

1 mango, peeled and sliced

2 peaches, peeled and chopped

Directions:

Puree peaches and mango until smooth. Add water if needed to thin out slightly. Pour into pouches and freeze.

ADULTS ONLY: Stir in 2 TBSP Tequila before pouring into pouches.

Blueberry Coconut Pops:

Ingredients:

1 cup fresh or frozen blueberries

¼ cup orange juice

¾ cup coconut milk

Directions:

Simmer berries and juice 5 minutes. Blend berry mixture with coconut milk until smooth. Pour into pouches and freeze.

ADULTS ONLY: Stir in 2 TBSP dark rum before pouring into pouches.

Melon Lime Pops:

Ingredients:

1 cup fresh cantaloupe, chopped

¼ cup fresh lime juice

1-2 TBSP pure maple syrup to taste

Directions:

Puree melon and juice until smooth Add syrup to taste and stir. Pour into pouches and freeze.

Sarah Young is a wife, mother of three, Certified Health Education Specialist, and healthy living advocate. She has a background in Dietetics and a B.S. in Health, Fitness, and Recreational Resources with a concentration in Health Promotion. She is also a writer for several local and online publications, an ambassador for the Jamie Oliver Food Foundation, and a health contributor for ABC 7 News/WJLA. In her spare time, she enjoys running, hiking, gardening, and spending time with her family and their dog, Maple.

I hope that everyone had a safe weekend and enjoyed celebrating the Fourth of July.  Our festivities included some quality time with the family, and little rest and relaxation, and of course, plenty of delicious food! In fact, this past week’s Seasonal Roots basket was full of some of our summertime favorites and it was so nice to be able to enjoy them as we celebrated the birth of this great nation.

In keeping with the patriotic theme of this weekend’s festivities, I decided to add a little more RED, WHITE, and BLUE to our menu with this delicious Watermelon, Blueberry, Mint Salad. I have seen so many different variations of this salad for the past couple of summers, so I decided to finally give it a try for myself. I was initially a little skeptical of the flavor and texture combinations, however our family found the result to be a refreshingly light and healthy salad that was extremely easy to make and would be the perfect addition to any summertime celebration.

As are most of the recipes that I share, this salad is very versatile. You can substitute another type of berries for the blueberries, goat cheese for the feta, basil instead of mint, and lemon juice instead of the lime juice. Just have fun experimenting with the ingredients that you have on hand and the flavors that taste best to you and your family.

Watermelon, Blueberry, Mint Salad

Ingredients:

6 cups cubed seedless watermelon

1 pint fresh blueberries

4 Tablespoons chopped mint

½ to 1 cup of cubed feta

2 Tablespoons olive oil

2 Tablespoons fresh lime juice

Local honey, to taste

Salt and pepper, to taste

Directions:

Place watermelon, blueberries, mint, and feta in a large bowl. In a separate bowl, whisk together the oil, lime juice, salt and pepper. Add just enough honey to reach the desired amount of sweetness. Whisk again, drizzle over salad, and toss. Serve and enjoy!

Sarah Young is a wife, mother of three, Certified Health Education Specialist, and healthy living advocate. She has a background in Dietetics and a B.S. in Health, Fitness, and Recreational Resources with a concentration in Health Promotion. She is also a writer for several local and online publications, an ambassador for the Jamie Oliver Food Foundation, and a health contributor for ABC 7 News/WJLA. In her spare time, she enjoys running, hiking, gardening, and spending time with her family and their dog, Maple.

Tomāto. Tomăto. No matter how you say it, there’s no denying that summer has arrived once vine-ripe tomatoes begin to grace your garden, local farmers’ markets, and your Seasonal Roots basket. I grew up in a family that was dedicated to summer gardening, so I learned to appreciate and love a homegrown red, ripe tomato from an early age. Whether we were eating them by the slice or baked into a tomato pie, it wasn’t a complete summertime meal unless a tomato was on the table.

In addition to tasting delicious, tomatoes offer a wide range of health benefits. They are an excellent source of vitamin C, vitamin A, potassium, and fiber. Tomatoes are also high in lycopene, which is a powerful antioxidant that works with other vitamins and minerals to aid in disease prevention.

Here are more fun facts about the health promoting nutrition of tomatoes:

• Lycopene is well known as a preventer of prostate cancer, which makes tomatoes high on the healthy food list for men.
• Lycopene is not just important for men. It also helps to protect the cells in our bodies from damage.
• Studies in humans have shown that lycopene is protective against a variety of cancers including prostate of course, but also colorectal, breast, lung, endometrial, pancreatic, bladder, cervical and skin cancers.
• Lycopene has also been shown to help prevent heart disease and may slow the development of cataracts and macular degeneration, an age related vision problem that can lead to blindness.
• The vitamin B6, niacin, potassium and folate found in abundance in tomatoes are potent protectors against heart disease.
• Niacin can lower high cholesterol levels and potassium has been shown to lower high blood pressure and to reduce the risk of heart disease.
• Vitamin B6 and folate also work to convert the homocysteine in our bodies into harmless molecules. High levels of homocysteine are associated with an increased risk of heart attack and stroke.
• The fiber in tomatoes also helps lower cholesterol levels, helps prevent colon cancer and helps to keep blood sugars at a low level.
• Tomatoes are a source of riboflavin which has been shown to be helpful for migraine sufferers by reducing the frequency of their headaches.
• A helpful note about tomato nutrition: lycopene is actually more available to the body when tomatoes are cooked, so cooked tomatoes are just as nutritious for you as raw.

This Raw Tomato Sauce is one of my favorite summertime recipes. With just a few simple ingredients (tomatoes, garlic, basil, olive oil, salt and pepper) and less than 10 minutes, you can prepare this healthy and versatile “sauce” to enjoy over pasta, as a bruschetta topping, or alongside your favorite pizza pie. Just chop, stir, and let the ingredients take over.

Raw Tomato Sauce

Ingredients:                                                                                                   

4 large tomatoes

4 cloves garlic, minced

6 fresh basil leaves, slivered

1/3  cup olive oil

1 teaspoon salt

Ground black pepper, to taste

Directions:

To make, chop tomatoes and place (with juices) into a large bowl. Add garlic, 3 basil leaves, olive oil, salt, and pepper. Stir until well blended, cover, and let sit at room temperature for up to 10 hours before serving (10 hours isn’t necessary, but the longer the better). Sprinkle with the remaining basil and serve.

Raw Tomato Sauce served over fresh Zucchini Noodles

Here are a few more ways to add the benefits of fresh summer tomatoes to your diet every day:

• Add fresh tomatoes to your favorite soup or stew.
• Try a salad of sliced sweet tomatoes, basil leaves and sliced mozzarella cheese. Just sprinkle with salt and pepper and drizzle with a high quality olive oil for a tasty treat.
• Eat them raw, just like an apple, for a healthy snack.
• Add chopped raw tomatoes to dips like guacamole and hummus for color and added nutrition.

Sarah Young is a wife, mother of three, Certified Health Education Specialist, and healthy living advocate. She has a background in Dietetics and a B.S. in Health, Fitness, and Recreational Resources with a concentration in Health Promotion. She is also a writer for several local and online publications, an ambassador for the Jamie Oliver Food Foundation, and a health contributor for ABC 7 News/WJLA. In her spare time, she enjoys running, hiking, gardening, and spending time with her family and their dog, Maple.