Summer is busy with so many activities from get-togethers with family to trips to the lakes to kids’ summer activities and practice. But even with all of the hustle and bustle of the summer, it’s important to keep you and your family healthy.
Kelsey Herrick a Sanford Dietitian shared healthy recipes that can be made with just a few ingredients in a short amount of time. From grab-and-go breakfasts to using pre-packed ingredients, there are plenty of ways to keep your diet healthy.
Healthy Breakfast Egg Muffins
These healthy egg muffins are a simple, on-the-go breakfast for your busy summer days. And they are great for everyone in your family because you can customize the ingredients that you add to each muffin tin.
Each muffin if topped with additional toppings would be around 80 calories, 7g protein, 5g fat, 2g carbohydrates, 75 mg sodium and 185 mg cholesterol.
· 12 large eggs
· 1/4 cup nonfat milk
· 3/4 cup cherry tomatoes
· 1 cup chopped fresh spinach
· Salt and pepper to taste.
Other options you could consider adding to the mixture: onions, peppers, mushrooms, turkey sausage/bacon.
· Optional topping after they are out of the oven: avocado, salsa, cheese
1. Preheat the oven to 350°F. Grease a muffin pan with cooking spray.
2. In a large bowl, whisk together the eggs, nonfat milk and 1/2 teaspoon pepper. Stir in the spinach, tomatoes and onions.
3. Divide the mixture evenly between the 12 muffin pan cups and bake the muffins for 20 to 25 minutes, or until the egg is fully cooked. Remove the muffins from the oven and let them cool for 5 minutes in the pan then use a knife to loosen the muffins from the cups.
4. Optional: Top each muffin with sliced avocado, a dollop of salsa and a sprinkling of cheese then serve.
Cauliflower Fried Rice
This tasty recipes packs a healthy punch with plenty of veggies and delightful seasonings. Using pre-packaged and cleaned ingredients can cut down on the prep time, too!
· 1 medium-sized head of cauliflower or 1 package pre-chopped cauliflower crumbles
· 2 tablespoons sesame oil
· 1 large carrot, cubed
· 2 garlic cloves, minced
· 1 cup frozen edamame
· 2 beaten eggs
· 3 tablespoons low sodium soy sauce
· 6 green onions, minced
1. PREP CAULIFLOWER: Shred cauliflower using the largest side of a grater or by just pulsing some rough cut pieces in a food processor; the end product should resemble smallish grains of rice. Or you can purchase the pre-chopped cauliflower to save time.
2. STIR FRY: Heat 1 tablespoon sesame oil in a large skillet over medium low heat. Add the carrots and garlic and stir fry until fragrant, about 5 minutes. Add the cauliflower, edamame and remaining sesame oil to the pan; stir fry quickly to cook the cauliflower to a soft (but not mushy) texture.
3. FINISHING TOUCHES: Make a well in the middle, turn the heat down, and add the eggs. Stir gently and continuously until the eggs are fully cooked. Stir in the soy sauce and green onions just before serving.
Three-ingredient Strawberry Sorbet
This cool treat is simple to make and uses natural ingredients. You could substitute strawberries for other fruits to suit your family’s favorites!
· 4 cups frozen strawberries
· 4 tablespoons maple syrup
· 1/2 lime (juiced)
· 1/2 cup of water
1. Blend the frozen strawberries in a high speed blender with maple syrup and the juice of ½ a lime. Add a little water to make sure everything is well combined. You can add water little by little until you get the right consistency, you may not need the entire ½ cup.
2. You can serve it right away or freeze for an additional 2-3 hours for a more frozen texture.