Fruit Lady Bugs

lady bugs

This is a great one for the kids! Looking for something creative for your kids to make? Why not make a lady bug? This recipe is easy for anyone to make! All you need is chocolate frosting, a blueberry, and a strawberry! In order to draw in the legs, I used a white paper plate for the background in order to see them clearly. These make excellent snacks and the kids can get involved in making them too!

Strawberries, Blueberries, Raspberries, All Kinds Of Berries!

Berries deliver fiber, vitamin C and a delicious taste for summer! Berries are also a great source of phytochemicals which help defend against heart disease and cancer. Fresh berries are a diabetes-friendly fruit and also great for weight management. They are a perfect snack, great in yogurt, smoothies and cereal and even in a salad!

Cranberry: Excellent source of fiber and vitamin C. They may play a role in preventing urinary tract infections.

Blueberry: Good source of vitamin C and fiber. They contain free-radical compounds which may provide heart health and cancer-fighting benefits.

Gooseberry: High in vitamin C. They are great in sauces or jams!

Raspberry: Low in calories and high in vitamin C. They have a whole 8 grams of fiber in one cup!

Strawberry: High in vitamin C and Folate. Great to use frozen strawberries when they are not in season!

Blackberry: Excellent source of vitamin C and fiber. Great in salads, sauces and as a dessert!

Boysenberry: Provide vitamin K and are an excellent source of fiber and folate. These are slightly sweeter than raspberries!

For more information: MAY/JUNE 2014 Edition. Food and Nutrition. Academy of Nutrition and Dietetics

Source of Photograph: atlantablackstar.com

Tasty Summer Treat Ideas

Are you looking to keep the weight off, but yet enjoy summer snacks during the heat? Here are some healthy options to choose from..

 

  • Smoothie: Aim for adding fresh fruit, ice, and non-fat yogurt if needed. Some places use ice cream or full-fat yogurt or add whole milk and high-sugar fruit juice, so make sure to ask or simply, make your own!
  • Iced coffee: While the coffee itself isn’t high in calories, everything added to it can quickly turn into a high calorie beverage! Save calories by opting for low-fat milk, skipping the whip cream and choosing the smallest size.
  • Frozen Yogurt: The new trendy, frozen yogurt places opening up can quickly add up to a high calorie treat! In order to keep it healthy– aim for low-fat yogurts and stick with healthier toppings like a variety of fruits or nuts.
  • Frozen fruit bars: You can buy these in a grocery store. They are a quick, already portioned, frozen treat that are about 70 calories each and aren’t too high in sugar!
  • Frozen grapes: If you haven’t tried freezing your grapes before, I suggest you give it a try! This is definitely a refreshing, healthy snack on a hot day!
  • Frozen banana bites dipped in chocolate: Craving chocolate and you like bananas? This is a perfect summer snack for everyone! Just be sure to watch your portions.
  • Grilled Pineapple: An easy recipe with only 4 ingredients: 1 20-oz can of Pineapple chunks in pineapple juice, 3 bananas, 1 lemon, and 7 skewers you can make 7 servings of a delicious treat! Instructions: Drain pineapple and slice bananas into small pieces (the same size as the pineapple). Stick pieces onto skewers and place on a plate. Squeeze lemon juice over the sticks, cover, and store in refrigerator until ready to grill. Grill at medium heat, turning every 2 minutes until slightly charred (5-7 minutes). Dust with cinnamon and enjoy! Can be served hot or room temperature.
  • Snap Peas and Warm Goat CheeseAn easy snack with only 2 ingredients: 10 snap peas and 1 oz. of goat cheese. Instructions: Melt goat cheese in microwave for 10 seconds. Be careful not to overheat because the cheese will separate. Dip snap peas in goat cheese one at a time and enjoy! You can also use this warm dip with celery, carrots, and pretty much any veggie imaginable!
  • Mango Parfait: Top plain Greek yogurt with chunks of fresh mango and a couple of tablespoons of granola.
  • Strawberry Cheesecake BitesCut out the leaves and stems of 20 strawberries and fill each berry with the cream cheese mixture. Then, roll the tops of the berries in Graham cracker crumbs.

 

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What are some of your favorite summer time treats?

Strawberry

The origin of strawberries are uncertain. Their season is the summer. In one cup of fresh strawberries there are 53 calories, 1.1 grams protein, 12.8 grams carbohydrates, and 3.3 grams of fiber. Internationally, 73 countries produce strawberries on 529,000 acres with average crop yields of around 13,000 pounds per acre. Top producers are the USA, Spain and Turkey.

Nobody knows for certain how the strawberry got its name. According to the California Strawberry Commission, there is a legend that strawberries were named in the nineteenth century by English children who picked the fruit, strung them on grass straws and sold them as straws of berries. The strawberry is the most widely consumed berry in the world. The type that’s most often available is a cross between a North American berry and a Central or South American berry. The resulting large, sweet berry soon became prized throughout Europe.

Strawberries are an excellent source of vitamin C, folate, fiber, and manganese. They’re also a good source of vitamin K, potassium, and magnesium. They also contain antioxidant phytochemicals including ellagic acid and the flavonoids anthocyanin, catechin, quercetin, and kaempferol.

To take maximum advantage of strawberries high vitamin C and folate content, eating them fresh is a plus. Strawberries make an excellent addition to whole-grain cereals, low fat yogurt and fruit salads and fresh green salads by boosting their antioxidant and nutritional value.

Source: Reinhard, Tonia. Superfoods: the Healthiest Foods on the Planet. Buffalo, NY: Firefly, 2010. Print.