Hannibal Regional Blog

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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