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Ruqing Pan
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4-2-12
FOB-Food
Green Mom
Ready for Flow
Word count: Main story: 631, Sidebar 1: 69, Sidebar 2: 196
Hed: Summer Eats and Treats
Dek: fresh salad and smoothie recipes the whole family will love
By Julia Potash
In Upstate New York, the month of May has us anxiously awaiting summer’s official
debut, and with it, crops of local fruits and vegetables. While we wait for the produce to
ripen and “Pick-Your-Own” orchards to open, why not plan ahead for light summer
meals that use some of the region’s fresh ingredients? These salad and smoothie recipes
require very little preparation and can serve as side dishes or full meals. Whether you’re
planning a Sunday afternoon picnic in the park, or a casual meal in your own backyard,
these healthy, kid-friendly recipes are sure to satisfy the whole family!
Salads:
Happy National Salad Month! The entire month of May is a tribute to all things salad ––
try the following recipes for salads that are worth celebrating this month!
All salad recipes yield four servings.
Strawberry Spinach Salad
Ingredients:
1 pound strawberries, hulled and cut into quarters
5 ounces baby spinach
3 Tbsp. balsamic vinaigrette
4 ounces goat cheese, cut into slices
2 Tbsp. pine nuts, toasted
Optional for meat lovers: Add grilled chicken, shrimp, or steak for a bit of
protein.
Directions:
1) In a large bowl, combine strawberries, baby spinach, and balsamic vinaigrette.
Toss to coat.
2) Divide among serving plates and top with goat cheese and toasted pine nuts.
Rainbow Pasta Salad
Ingredients:
16 ounce package tri-color pasta assortment
1 large tomato, diced
½ large cucumber, peeled and diced
½ red onion, finely chopped
8 ounces of Italian-style salad dressing
Directions:
1) Bring a large pot of lightly salted water to a boil. Add pasta and cook for eight
to10 minutes or until al dente; drain and rinse in cold water.
2) In a salad bowl, combine tomatoes, cucumbers, onions, pasta, and Italian
dressing. Refrigerate overnight or for at least one hour.
Blueberry Walnut Salad
Ingredients:
10 ounce package mixed salad greens
1 pint fresh blueberries
¼ cup walnuts
½ cup raspberry vinaigrette salad dressing
¼ cup crumbled feta cheese
Directions:
1) In a large bowl, toss the salad greens with the blueberries, walnuts, and raspberry
vinaigrette. Top with feta cheese to serve.
Watermelon Salad
Ingredients:
½ medium watermelon
½ cup fresh mint leaves, chopped
¼ cup crumbled feta cheese
3 Tbsp. extra virgin olive oil
1 Tbsp. balsamic vinegar
1 handful baby greens
Directions:
1) Slice the watermelon and remove the rind
2) Cut the watermelon into approximately ¾ inch cubes.
3) Arrange the watermelon cubes on chilled plates.
4) Sprinkle with crumbled feta, baby greens and mint leaves.
5) In a glass bowl, mix the olive oil and balsamic vinegar and whisk until combined.
6) Drizzle the salad with the vinaigrette and serve immediately.
Smoothies
Smoothies are a quick, sweet, and nutritious way to cool off on a warm summer day.
They’re also a delicious way for kids to eat fruits and veggies. These recipes yield one
smoothie. Blend and enjoy!
Citrus Berry Smoothie
Ingredients:
1 ¼ cups fresh berries
¾ cup low-fat plain yogurt
½ cup orange juice
2 Tbsp. nonfat dry milk
1 Tbsp. toasted wheat germ
1 Tbsp. honey
½ teaspoon vanilla extract
Groovy Green Smoothie
Ingredients:
½ banana, cut into chunks
½ cup grapes
6 ounces vanilla yogurt
¼ apple, cored and chopped
¾ cup fresh spinach leaves
Orange Crush Smoothie
Ingredients:
½ cup fat-free vanilla ice cream
½ cup orange juice
1 orange, peeled and frozen
1 teaspoon orange zest (optional)
Strawberry Pineapple Smoothie
Ingredients:
·
½ cup frozen strawberries
·
¼ cup nonfat milk
·
¼ cup pineapple juice
·
¼ cup vanilla yogurt
·
1 Tbsp. white sugar
·
3 ice cubes
·
½ teaspoon wheat germ (optional)
Sidebar 1:
Hed: Family Fun
Dek: pick your own berries
Ready to go outside and enjoy the beautiful weather? Berry picking is a fun, easy, and
rewarding thing to do. Not only does it help you eat locally with farm fresh produce, it’s
also beneficial for kids to learn about where their food comes from. Check out
http://www.pickyourown.org/NY.htm to find a local “Pick-Your-Own” farm and start
planning your berry-picking outing!
Sidebar 2:
Hed: Vital Vitamins
Dek: eat smart for better health
Below is a list of vitamins that play a key role in women’s health and the foods that
supply them. Add or substitute any of these vitamin-rich foods to your salad or smoothie
for an extra healthy boost!
Beta-carotene: Converted to Vitamin A in the body, it helps build and strengthen
muscles, bones, and skin.
Food sources: spinach, apricots, carrots, broccoli
Vitamin C: Increases level of the chemical in the brain called noradrenaline, which boosts
alertness and improves concentration.
Food sources: grapefruit, kiwis, oranges, strawberries
Vitamin E: A naturally occurring antioxidant that plays a role in the formulation of red
blood cells. It may also slow age-related changes in the body.
Food sources: sunflower seeds, wheat germ, hazelnuts
Vitamin B6: Involved in cognitive function. Also related to brain development during
pregnancy and infancy as well as immune function.
Food sources: avocados, bananas, beans
Vitamin B12: Important for metabolism, cell division and protein synthesis.
Food sources: cheese, yogurt, fish
Folic acid (or Folate): Crucial in growth of the central nervous system.
Food sources: asparagus, citrus fruits, melons, strawberries
Vitamin D: Helps to maintain bone strength.
Food source: fish
Recipe sources: Delish.com (strawberry spinach salad), Allrecipes.com (rainbow pasta salad, blueberry
walnut salad, groovy green smoothie, orange crush smoothie, strawberrry pineapple smoothie),
Culinaryarts.about.com (watermelon salad), Eatingwell.com (citrus berry smoothie)
Vitamin source: Office of Dietary Supplements (National Institute of Health)
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