Happy Strawberry Month!

What better way to celebrate the end of spring and the beginning of summer than with sweet and juicy strawberries?

Strawberries are naturally sodium, cholesterol, and fat free. They are also packed with vitamin C, other antioxidants, and are a good source of fiber.

Vitamin C is important for the growth and repair of tissues in all parts of our bodies. It is also an antioxidant that may have preventative effects on cardiovascular disease, cancer, and cognitive decline.

How to Pick and Store Strawberries

• Look for glossy, bright red berries with fresh green caps on.
• Check the package to make sure there aren’t any signs of mold.
• Sore unwashed berries in the refrigerator for 2 to 4 days.
• Don’t wash strawberries until ready to use/eat.

This low calorie food can be used in a variety of ways from sauces and jams to relishes for meats or fish to desserts. Try this quick and easy recipe.


Ingredients:

• Angel Food Cake Mix
• 1lb Fresh Strawberries, Sliced
• 1 can (14 – 16oz) Crushed Pineapple,
• ½ of 8oz Tub Whipped Topping

 

Instructions:

Mix angel food cake mix with can of crushed pineapple

 

 
Pour ½ cake batter into 10” pan
Top with layer of sliced strawberries

Pour the other ½ cake batter on top
Bake in the oven for 350°F for 35 minutes

Let cake cool completely before removing from pan
Spread whipped topping on evenly on cake
Top with sliced strawberries

Nutritional Information per 1/12 cake
Calories 191
Fat 0g
Cholesterol 0g
Sodium 293mg
Total Carbohydrate 42g
Protein 3g

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Dietitian's Top Pick: A Cherry Great Deal!

Hopefully winter is finally gone, leaving summer just around the corner! This means many seasonal fruits and vegetables are also on the way. One summertime favorite is already making its way to the produce department…cherries!

There are many varieties of cherries, and all are packed with nutritious benefits. They are typically “in season” from June to August. Cherries are naturally fat-free and cholesterol-free. They are a good source of Vitamin C, fiber, and antioxidants. Fiber can help lower your cholesterol, is good for your digestive system, and may help prevent some cancers. Some research even indicates that cherries may have anti-inflammatory properties.

There are many great ways to incorporate cherries into your daily diet. Many people like to bake with cherries in pies, crisps, and cakes. Fresh cherries make an excellent snack and could be added to other snacks such as yogurt or ice cream.

What's the best way to pick cherries, you may ask? Choose cherries that are plump and shiny with green stems. Once you have them home, store them in the refrigerator, but don't rinse them until you are ready to enjoy them.

NuVal Score: 96

Nutrition Facts:
1/2 cup raw sweet cherries, with pit
Kcal: 45
Fat: 0 mg
Cholesterol: 0 mg
Sodium: 0 mg
Potassium: 153 mg
Total carbohydrates: 11 g
Fiber: 1.5 g
Protein: 0.7 g

Cherries are on sale this week at $2.97/lb. Be sure to stop by the produce department and pick up a bag. Remember - a handful of cherries makes a delicious snack, or try it mixed in with yogurt (like the easy recipe below)!

Cherry Almond Greek Delight

Ingredients:
• 1/2 cup fresh cherries, pitted
• 5.3 oz Yoplait Greek 100 Calories, vanilla yogurt
• 1 tbsp slivered almonds

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Trade Up Tuesday: Gluten Free Muffins

Gluten Free products don't have to limited!  There is such a wide variety of products available to consumers.  Those who choose to purchase these products can be at ease with the fact that there are foods available to fit the lifestyle.  There are even muffins!  Let's take a look at 2 products we might choose to start our day out with.

Udi's Gluten Free Moist & Tasty Blueberry Muffins

Nutrition Facts: Serving Size: 1 Muffin, Servings Per Container: 4, Calories: 260, Calories from fat: 80, Total Fat: 9g, Saturated Fat: 2.5g, Trans Fat: 0g, Cholesterol: 70mg, Sodium: 260mg, Total Carbohydrate: 40g, Dietary Fiber: 1g, Sugars: 21g, Protein: 3g, Vitamin A: 2%, Calcium: 2%, Iron: 4%

Ingredients:  Dried cane syrup, Whole eggs, Water, Tapioca starch, Brown rice flour, Wild blueberries, Non-GMO canola oil, Potato Starch, Palm oil, Crystal sugar, Dried blueberry crumbles (blueberries, sugar), Baking powder (sodium acid pyrophosphate, sodium bicarbonate, corn starch, monocalcium phosphate), Salt, Vanilla extract, Sunflower lecithin, Lemon zest (lemon peel, sugar, lemon oil), Xanthan gum

Kinnikinnick Gluten Free Blueberry Muffins Wheat Free

Nutrition Facts: Serving Size: 1 Muffin, Servings Per Container: 6, Calories: 190, Calories from fat: 63, Total Fat: 7g, Saturated Fat: 2g, Trans Fat: 0g, Cholesterol: 10mg, Sodium: 320mg, Total Carbohydrate: 32g, Dietary Fiber: 3g, Sugars: 18g, Protein: 1g, Vitamin A: 15%, Calcium: 2%, Iron: 2%

Ingredients:  Blueberries, White rice flour, Sunflower and/or canola oil, Sugar, Whole eggs, Fructose, Potato starch, Water, Tapioca starch, Glucose, Cellulose, Dextrose, Salt, KinnActive baking powder, Pea protein, Sodium carboxy methylcellulose

The Kinnikinnick muffins have less calories, calories from fat, total fat, saturated fat, cholesterol, carbohydrates, sugar, and more dietary fiber.

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