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Our blog offers content about healthcare, healthy living and the culture at Hannibal Regional.


5 Quick, Minimal Heat Required, Summer Meal/Snack Ideas

In the heat of summer, sometimes the last thing you want to do is heat up your kitchen by cooking. Here are 5 easy, minimal heat required (if it all), lunch ideas.

Avocado Tuna Salad
Serves 4

  • 2 – 5oz. cans tuna
  • 1 ripe avocado, roughly chopped
  • 1 cup minced celery
  • ½ cup minced onion
  • 2 tbsp. Olive oil
  • 4 tsp. lemon juice
  • 1 tsp. salt
  • Ground pepper to taste

Place all ingredients in a medium bowl. Mix with a fork, mashing avocado and breaking up the chunks of tuna as you go, until the ingredients are well combined. Serve with crackers or bread.

Fruit and PB Roll Ups
Serves 2

  • 2 whole wheat tortillas
  • 6 tbsp. Peanut butter
  • 2 bananas (or other fruit of choice)
  • 4 tsp. honey

Spread 3 tbsp of peanut butter on each tortilla. Drizzle 2 tsp. honey over top of peanut butter. Place banana or other fruit at edge of tortilla and roll up.

Avocado  Egg Salad
Serves 4, this is best to use right away as the avocado turns brown with time.
*May use Mayo or Miracle Whip in place of avocado.

  • 6 eggs, hard boiled and peeled
  • ½ cup green onion, chopped
  • ½ cup celery, chopped
  • 2 tbsp Dijon mustard
  • 1/2 cup mashed avocado
  • 1 tbsp sweet relish
  • ¼ tsp hot sauce
  • ½ tsp paprika
  • ½ tsp black pepper
  • ¼ tsp salt

Chop eggs coarsely and put into a large mixing bowl. Add all other ingredients and stir. Serve with whole wheat tortilla, on whole wheat toast or crackers.

Salsa Cheesy Bean Dip

  • 1 can refried beans
  • 1 wheel Laughing Cow Light Queso Fresco & Chipotle Cheese®
  • 2 cups of salsa

Spread an even layer of refried beans on bottom of a plate. Unwrap all of The Laughing Cow cheese wedges and place in microwave safe bowl. Microwave on high for about 30 seconds or until cheese is warm enough to mix well with salsa. Mix salsa and cheese together. Spread this mixture evenly over top of the refried bean layer. Serve with chips or crackers or toasted whole wheat tortilla.

Cottage Cheese with veggies
Serves 2

  • 1 cup cottage cheese
  • ½ cup cucumber, sliced
  • ½ cup cherry tomatoes or sliced tomato
  • Dash of Pepper (or to taste)

Prep ahead- measure out ½ cup cottage cheese into separate bowls. Add Dash of pepper to top of each bowl. Top bowls with ¼ cup cucumbers slice and tomatoes each. 

Blog post provided by:
Katie Foster, RDN, LD


Summer Fruit and Veggie Challenge

What better time to try some new fruits and vegetables? Fruits and vegetables pack a ton of nutrients, antioxidants, fiber and water, making them a much needed food group to every meal. Trying new foods can be intimidating but you never know if you like something until you try it. Below is a list of fruits and vegetables, how many have you tried? Try them more than once, and try them more than one way (canned, fresh, frozen, dried). Happy Summer!

Vegetables
Fruits

__ Artichoke
__ Asparagus
__ Avocado
__ Beets
__ Bell Pepper
__ Broccoli
__ Cabbage
__ Carrots
__ Cauliflower
__ Celery
__ Corn
__ Cucumber
__ Dried breans
__ Eggplant
__ Green beans
__ Jicama
__ Kale
__ Mushroom
__ Okra
__ Radish
__ Spinach
__ Squash
__ Sugar Snap Peas
__ Sweet potato
__ Tomato
__ Turnip
__ Zucchini

__ Apple
__ Apricot
__ Banana
__ Blueberries
__ Blackberries
__ Cherries
__ Cranberries
__ Cantaloupe
__ Fig
__ Grapes
__ Grapefruit
__ Honeydew melon
__ Kiwi
__ Mango
__ Nectarine
__ Orange
__ Papya
__ Peach
__ Pear
__ Pineapple
__ Plum
__ Pomegranate
__ Raspberries
__ Star fruit
__ Strawberries
__ Watermelon
 


*If renal complications apply, talk to your Registered Dietitian about appropriate serving sizes!

Blog post provided by:
Katie Foster, RDN, LD


Building a Better Salad

Can a salad be a filling entrée? Yes, it can with the right additions! Building a better salad will help you get your recommended servings of vegetables and a handful of the other food groups.  

The base of a salad is usually a leafy green: kale, collard greens, spinach or romaine lettuce. Then, you can get as creative as you want. Protein and fiber can produce more satiety, or feeling of fullness, and are an excellent addition to a salad.

Protein can come in the form of nuts, like slivered almonds, pecans, walnuts, and seeds, like chia, flax or sunflower. Meat, like grilled chicken, deli ham or turkey, can make all the difference to a salad. Other protein foods, like hardboiled eggs and beans help add subtle flavor.

Make your other salad toppings additional vegetables to pack in more filling fiber. Tomatoes, mushrooms, carrots, cucumbers, peas, bell peppers and onions can all be incorporated into a hearty salad. Fruits can help add sweetness to a salad, along with adding another important food group to your meal. Apple slices, strawberries and grapes are fruit topping favorites. Finally, salad dressing can help tie it all together but can also add plenty of calories. Choose a light or fat-free dressing to cut down on calories but not on flavor. Building a better salad can teach you to enjoy making half or all of your plate vegetables!

Blog post provided by:
Megan Kemp, RDN, LD


Homemade Salad Dressings

Making your own salad dressing from scratch is super easy, quick, and taste so much better! It allows you to use better, simple ingredients and allows versatility of sugar and salt content. Oils rich in Monounsaturated fat include canola, safflower, almond, avocado, flaxseed and olive oil.  Oils rich in polyunsaturated fats include walnut, grapeseed, sunflower, corn, vegetable and soybean oil. Use whatever oils you like in the recipes below. These dressing pack a ton of flavor so a little goes a long way. Use for salads or as marinade.

Honey Mustard Dressing

  • ¼ cup Dijon Mustard
  • ¼ cup honey
  • ¼ cup cider vinegar
  • ¼ cup oil

Balsamic Dressing

  • 4 tablespoons balsamic vinegar
  • 3 tablespoon oil
  • 4 teaspoons mustard
  • 2 tablespoons honey
  • ¼ teaspoon salt
  • Fresh ground pepper (optional)

Poppyseed Dressing

  • ½ cup canola
  • 1 tablespoon Dijon mustard
  • 1/3 cup lemon juice
  • 1 teaspoon poppy seeds
  • ½ cup sugar or substitute

Mix all ingredients in small mason jar. Shake until emulsified. Store in fridge.

Blog post provided by:
Katie Foster, RDN, LD


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