Have a relaxing “float” through summer with this idea for a treat with less sugar and calories. Of course you can always make it more indulgent by using your favorite soda flavor. Serves 1 Dietitian’s Tip: These floats made with sparkling mineral water will contribute less sugar and calories to your diet than traditional floats. INGREDIENTS 1 scoop
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Food Hero has a wealth of easy to make, nutritious recipes to liven up your summer days. Here is an easy summer lunch idea for the kids … or yourself. Serves 4 Dietitian’s Tip: This recipe is a great addition to a healthy diet serving up dairy protein, fruit, vegetables, and whole grains. Come up with your own combination
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Serve on toasted slices of Italian or French bread. A light, refreshing appetizer for your summertime parties. Serves 6 Dietitian’s Tip: A great way to get a boost of dairy protein with 11 grams of protein per serving. INGREDIENTS 2 cups 2% fat cottage cheese 1 cup coarsely chopped fresh tomatoes ¼ cup chopped fresh basil ¼ cup
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This Italian-inspired creamy dessert is the perfect end to any meal, and toppings are customizable to every season. Serves 8 Dietitian’s Tip: Top with Seasonal fresh fruit, such as berries or chopped peaches (frozen works, too.) Mint leaves and canned mandarin orange segments INGREDIENTS 2 cups 1% low-fat milk 1 cup low-fat buttermilk 2 packets unflavored gelatin 1
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Score Points with this Super Artichoke Dip. Word on the street is there’s going to be a pretty big football game televised this Sunday. One might even call it “super,” with the express written consent of the National Football League, of course. No plan yet for your big game watch party? Kick it off with this artichoke dip that’s sure
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Try this delicious, hearty chili on a cold, wintery day or any day. Serves 8 Dietitian’s Tip: To help you meet your DASH daily goals, here are suggestions for foods to eat with this hearty chili: Whole grain crackers or a slice of whole grain bread Salad with leafy greens, carrots, cucumbers, and a sprinkle of nuts and a
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No better time than apple season to indulge in this DASH friendly Waldorf Salad Serves 6 Dietitian’s Tip: This recipe uses fat free yogurt in place of mayonnaise to reduce fat and boost nutrient content. The toasted walnuts, celery, raisins and dressing compliment the tartness of the apples. To put together a complete DASH friendly meal, enjoy this salad
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This tasty bean salad comes together in no time, and the smokey cheddar adds bonus flavor. No smoked cheddar? Try using sharp cheddar or pepper jack. Serves 4 Dietitian’s Tip: Build a DASH meal with this salad by adding a side of fresh fruit and a whole grain roll INGREDIENTS 2 tablespoons Dijon mustard 2 tablespoons cider vinegar
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Did someone say guilt-free chocolate? Here’s a dessert that will satisfy your sweet tooth for under 200 calories. Serves 4 Dietitian’s Tip: Top pudding with sliced bananas or strawberries to add a serving of fruit to your dessert. You can even try sprinkling pudding with ground flaxseed for a slightly nutty flavor and a dose of omega-3 fatty
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Tandoori chicken is packed with flavor from various spices, but isn’t necessarily hot. The combination of spices will keep you warm on cold days. Serves 6 Dietitian’s Tip: Tandoori chicken is spice-filled and offers a lot of flavor. Consider cutting back on the amount of crushed hot red pepper flakes if you’d like to go easy on the
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Oregon Dairy and Nutrition Council 