- Fresh Fruit Medley: Slice up various colorful fruits such as strawberries, blueberries, raspberries, bananas, and kiwis to add a burst of natural sweetness and vitamins to your sundae.
- Crunchy Granola: Sprinkle some crunchy granola over your ice cream to add a delightful texture and a hint of whole grains.
- Chopped Nuts: Opt for heart-healthy nuts like almonds, walnuts, or pistachios that provide a satisfying crunch and a dose of healthy fats.
- Shredded Coconut: Add a tropical twist to your sundae with a sprinkling of shredded coconut, rich in fiber and medium-chain triglycerides.
- Dark Chocolate Shavings: Indulge your chocolate cravings with a small handful of dark chocolate shavings. Dark chocolate contains antioxidants and may have various health benefits.
- Chia Seeds: Boost the nutritional value of your sundae by adding chia seeds, which are packed with omega-3 fatty acids, fiber, and protein.
- Greek Yogurt Drizzle: Swap out traditional whipped cream for a dollop of creamy Greek yogurt, which adds a tangy twist and some extra protein.
- Cinnamon Sprinkle: Sprinkle a pinch of cinnamon over your sundae for added flavor.
- Dried Fruit: Experiment with dried fruits like raisins, cranberries, or apricots.
Friday, July 11, 2025
Join Our Ice Cream Social - Make Your Own Sundae
Wednesday, July 9, 2025
Our Mango Harvest: Mango Raspberry Yogurt Parfait
Strawberry Yogurt Parfait
with a Mango Oatmeal Muffin
Ingredients.
4 oz Strawberry Yogurt, nonfat
¼ cup Mango, fresh pieces
½ cup Raspberries, fresh
Directions.
Add ingredients in layers in the order they appear in the ingredient list.
Ginger Glazed Salmon with Mango Salsa
This marks my inaugural experience with an air fryer. As a salmon enthusiast intending to create a mango salsa for Our Mango series, everything seemed perfectly aligned for a delicious meal.
After unboxing the air fryer, I was eager to find the cooking instructions. However, to my dismay, there were none to be found. Fortunately, I turned to YouTube, where I discovered a helpful tutorial on how to prepare salmon using the air fryer. The outcome was truly delightful, and I couldn't be happier with the results.
6 oz Salmon, fresh or defrosted
2 Tbsp Ginger dressing as a marinade
Mango Salsa
1/2 Mango, diced
2 Tbsp Tomatoes, diced
2 Tbsp Onions, diced
2 Tbsp Green peppers, diced
2 teaspoons Ginger marinade
1. Preheat the air fryer to 400 degrees Fahrenheit.
2. Marinade salmon with ginger dressing. Refrigerate for at least 30 minutes.
3. Place the salmon filet in the air fryer basket and set the timer for 10 minutes.
5. Combine all the salsa ingredients together and mix gently.
6. Top salmon with mango salsa and enjoy.
Analysis based on One serving.
Calories (kcal) 327
Protein (g) 34
Carbohydrates (g) 18
Total Dietary Fiber (g) 2
Total Sugars (g) 14
Added Sugar (g) 0
Fat (g) 13
Saturated Fat (g) 1
Cholesterol (mg) 73
Sodium (mg) 222
Tuesday, July 8, 2025
Raspberries: A Versatile and Nutritious Delight
Whether you savor the pleasure of picking and enjoying raspberries directly from their stems or explore their culinary potential in an array of delightful dishes and beverages, these vibrant berries offer a delightful experience for your taste buds and overall well-being.
One noteworthy advantage of raspberries is that they are self-fertile, meaning a single bush is sufficient for fruit production. However, they benefit from pollination by bees, which increases the likelihood of a bountiful harvest. Be patient after planting, as raspberry bushes typically produce fruit around one year after planting.
While raspberries naturally thrive in cooler climates, numerous raspberry varieties are now available to suit various planting zones. This expanded selection allows gardeners in different regions to cultivate raspberries successfully, adapting to their specific climate conditions.
With the right selection of raspberry varieties and proper care tailored to their specific needs, you can enjoy a productive raspberry harvest regardless of your climate zone.
The Significance of Pruning
Pruning plays a crucial role in maintaining the health and productivity of raspberry plants. While raspberries are perennial plants, it's essential to understand that the canes responsible for bearing fruit live for only two summers. Proper pruning practices are necessary to ensure the continued success of your raspberry crop.
To maintain the vitality of your raspberry plants and ensure continuous fruit production, it's crucial to prune out the dead canes each year. Pruning them out allows the plant to direct its energy toward producing fruit in the upcoming year.
Removing the dead canes creates space and resources for new growth and development. This cyclical pruning process ensures the sustained productivity of your raspberry plants year after year.
Remember, regular and timely pruning is vital in raspberry cultivation, enabling the plants to thrive, rejuvenate, and consistently produce abundant and healthy fruit crops.
Selecting Raspberries: Look for raspberries that are brightly colored and have a plump appearance. Avoid berries that are dull, mushy, or have a dull color. Check the container for any signs of mold or excessive moisture. Moldy berries can quickly spread and spoil the rest of the batch. Give the container a gentle shake to see if the raspberries move freely. This can indicate their freshness and firmness.
Storing Raspberries: Keep raspberries refrigerated immediately after purchasing or picking. The cool temperature helps slow the ripening process and extend their shelf life. Store raspberries in a shallow container or on a paper towel-lined plate to allow for air circulation and prevent moisture buildup. Wash raspberries just before you plan to use them. Excess moisture can promote mold growth and cause them to spoil faster. If you have excess raspberries that you won't be able to use within a few days, consider freezing them to preserve their freshness.
Freezing Raspberries: Start by gently washing the raspberries under cool running water. Be careful not to soak them, as this can lead to waterlogging. Place the washed raspberries in a single layer on a baking sheet or tray lined with parchment paper. Place the baking sheet in the freezer and allow the raspberries to freeze individually for about two hours or until they are firm. Transfer the frozen raspberries to a sealed plastic bag or airtight container. Make sure to label and date the package. Return the raspberries to the freezer and use them within ten months for the best quality.
Remember, raspberries are delicate fruits, so handle them gently to avoid crushing or bruising. Proper selection and storage allow you to enjoy fresh and delicious raspberries for longer periods.
Raspberry Recipes
1. Healthy Raspberry Recipes, EatingWell
Monday, June 30, 2025
July, National Ice Cream Month
Join Our Ice Cream Social
Join Our Ice Cream Social
The third Sunday in July is National Ice Cream Day. Enjoy
Berries, Light Vanilla Ice Cream,
Blueberries with
1 g Dietary Fiber; 9 g Fat; 46 mg Cholesterol; 26 mg Sodium
Raspberries with
1 g Dietary Fiber; 9 g Fat; 49 mg Cholesterol; 59 mg Sodium
"How to choose healthier ice cream"
From the table below you can see ice cream has a variety of calories and amounts of fat. I have never been a fan of no sugar-added ice cream. However, the flavor of some of the light brands I found to match those of the regular and premium brands. Try some of the light brands and see what you think?
Thursday, June 26, 2025
Discover the Versatility of Coconut - National Coconut Day
Coconut Flour
Coconut flour is gluten-free and made from de-fatted, dried, and ground coconut meat. The high fiber content is nutritionally beneficial but can sometimes make it difficult to bake with. Coconut flour is a great way to add coconut flavor to baked goods. Coconut flour is popular with special diets, like Paleo and Keto.
recipe from Sara Moulton‘s cookbook Home Cooking 101
2. What Is Coconut Meat, and Does It Have Benefits? Lauren Panoff #RDN
Tuesday, June 17, 2025
Get Kids to Eat Veggies: Fun and Tasty Ideas
June, Fresh Fruits and Vegetables Month
From MyPlate.gov
What Foods Are in the Fruit and Vegetable Groups?
for ½ cup are noted.)
In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens is considered as 1 cup from the Vegetable Group. The following link lists specific vegetables and amounts that count as 1 cup of vegetables (or in some cases equivalents for ½ cup are noted).
* Keep fruits and vegetables separate from raw meat, poultry and seafood while shopping, preparing, and storing.
Fruits and Vegetables
Healthy Kids PSA: Color of Life
with nutritious, delicious vegetables.
Wednesday, June 11, 2025
International Falafel Day
Ingredients.
Tahini-Yogurt Sauce:
⅓ cup plain low-fat yogurt
2 tablespoons tahini (roasted sesame seed paste)
2 tablespoons cold water
1 tablespoon fresh lemon juice
¼ teaspoon freshly ground black pepper
Falafel:
1 ⅓ cups boiling water
⅔ cup uncooked bulgur
2 garlic cloves
⅓ cup fresh parsley leaves
¼ cup fresh cilantro leaves
¾ teaspoon ground cumin
¼ teaspoon ground red pepper
1 (15-ounce) can chickpeas (garbanzo beans), rinsed and drained
1 large egg white
3 tablespoons olive oil, divided
2 (6-inch) whole-wheat pitas, halved crosswise
1 cup chopped tomato (1 medium tomato)
½ cup thinly sliced English cucumber
⅓ cup thinly sliced red onion
- Combine the first five ingredients in a small bowl to prepare Tahini-Yogurt Sauce. Cover and chill until ready to serve.
- To prepare falafel, combine 1 1/3 cups boiling water and bulgur in a small bowl. Cover and let stand 25 to 30 minutes or until tender. Drain.
- Put garlic through the food chute with the processor on; process until minced. Add bulgur, parsley, cilantro, cumin, red pepper, and chickpeas, and process until smooth. Divide mixture into 8 equal portions, shaping each into a 1/2-inch-thick patty. Place patties on a baking sheet; cover and chill for 30 minutes.
- Heat 1 1/2 tablespoons oil in a large nonstick skillet over medium-high heat. Add 4 patties; cook for 3 minutes on each side or until golden brown. Repeat the procedure with the remaining 1 1/2 tablespoons oil and 4 patties.
- Spread 1 tablespoon Tahini-Yogurt Sauce inside each pita. Fill each pita half with 2 patties. Divide tomato, cucumber, and red onion evenly among pita halves, and drizzle each with one tablespoon of sauce.
fiber 11g; cholesterol 1mg; sodium 442mg
2. Falafel Pita Sliders
Corn on the Cob, a Delight for All Ages
From field to feast, enjoy the sweet, juicy taste of corn on the cob. Perfect for BBQs, picnics, and healthy snacking. Low in fat and naturally gluten-free! #CornOnTheCob #HealthySnacking https://dietitians-online.blogspot.com/2015/06/june-11-corn-on-cob-day.html
Nutrition Information
All varieties of corn provide antioxidant phytonutrients. The exact phytonutrient combination, however, depends on the variety itself. Yellow corn is richer in carotenoids, especially lutein and zeaxanthin. Blue corn has unique concentrations of anthocyanins. Purple corn contains unusually high amounts of protocatechuic acid. Ferulic acid, beta-carotene, vanillic acid, coumaric acid, caffeic acid, and syringic acid are additional key phytonutrients found in corn. Corn is a good source of pantothenic acid, phosphorus, niacin, dietary fiber, manganese, and vitamin B6.
Entertaining song; try it without the butter and salt.
Resources
1. Eating Well, Healthy Corn Recipes and Cooking Tips
Sunday, June 1, 2025
June is National Dairy Month
One cup (8-ounce) serving of milk provides the following nutrients: (Information based on one cup of fat-free white milk)
Protein provides about 16% of the Daily Value and essential amino acids. Protein builds and repairs muscle tissue and is a source of energy during intense physical activities.
In partnership with its network of state and regional dairy councils, NDC disseminates nutrition programs, materials and research to support government recommendations for improved nutrition for Americans, including consumption of at least three servings of low-fat or fat-free milk and milk products a day.
Every Single Day TV Spot.
National Dairy Council, Lactose Intolerance
Maine Dairy and Nutrition Council
Tribute to the Dairy Advertisers.
but the Message is Milk gets you swinging again.
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