Category Archives: Recipes

June Recipe Challenge!

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30 days of recipes starts today on https://www.facebook.com/BeAndEatWell

Happy June 1st!

Welcome to Day 1!

In case you missed it, I will be posting a new recipe each day for the month of June. My intention for this endeavor is to provide you with not only delicious, balanced recipes to support you on your journey of weight management or diabetes management but also to give you a “virtual cookbook tour.” There are SO many recipe websites out there, it can feel overwhelming. I will provide you with recipes and websites that you can bookmark and use as your “go-to’s” when searching for something new but simple to prepare. Just think how many resources you’ll have by the end of the month!

Here is the breakdown of the recipe content by weeks:

June 1-7: Breakfast
June 8-14: Lunch
June 15-21: Dinner
June 22-28: Snacks
June 29-30: Surprise!

As we dive into June, think about your own self-care goals towards weight management and diabetes management. Whether its balanced eating, more movement, better quality sleep, improved stress management or more energy, we can agree we need the fuel to give us the strength to continue moving forward with our goals. Let’s use Food as Medicine to promote our physical and mental health & well-being.

So let’s get to it! Skinnytaste is one of my favorite go-to recipe websites. I love how organized and colorful the site looks visually and Gina, the author, keeps her posts short, light and to the point. You’re also not having to tune out background ads or continuously scroll to find the actual recipe.

Now that we are heading into summer, you may be wanting something different that your typical bowl of hot oatmeal. Have you tried overnight oats??? So many ingredient combinations available (also depending on your individual macro-nutrient goals such as high protein/low carb), but here is one to get you started. Take advantage of the fresh produce coming in, such as strawberries, blueberries and blackberries! So much fiber and nutrition!

I encourage you to browse the site and see what catches your eye. Personally, I’m going to check out her baked oatmeal as well! Let me know what you think of overnight oats and it what ingredient combinations you use in the comments below!

Here’s to you and your own health and self-care this month! Happy cooking! 💖

Overnight Oats in a Jar
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It’s Fig Season!

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Fresh figs are a luxury fruit for North Carolinians from August-October and The Wedge Garden is proud to have its very own fig tree! There’s nothing like the smooth texture, sweet taste and mouth-watering juiciness that a fresh fig as to offer. Not only do they taste good, but they also contain nutrients such as potassium and fiber. The leaves have even been used to make a liquid extract to aid in Diabetes management and lower Triglyceride levels. Three medium figs equal one serving and makes a wonderful addition to a luscious arugula salad. Fig trees can be found all across North Carolina and in grocery stores, so make sure to bring them home while you can! Store figs in the refrigerator for two days to keep them fresh.

FigtreecollageFresh Fig Salad

Inspired by Fig and Arugula Salad

Makes 1-2 servings

Ingredients:

2-4 cups arugula

1/4 cup red onion, sliced

1 tablespoon roasted pine nuts

4-5 fresh figs, halved and quartered

Honey mustard dressing (1-2 servings):

  • 1 tablespoon olive oil
  • 2 teaspoons white wine vinegar
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey

Salt and pepper to taste

Directions:

Gently mix arugula, onions and pine nuts in large bowl. Whisk together dressing ingredients in small bowl. Plate salad and add figs. Drizzle dressing over salad, adding salt and pepper to taste. Enjoy!

Additional salad ingredients: fresh blackberries, blue, ricotta or goat cheese, walnuts, balsamic vinaigrette, prosciutto.

Blog post and photography by Heather Frost, MS, RD, LDN

Resources

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Summertime Smoothie

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I would have to say summer is by far the best season to make smoothies. Not only are they refreshing and satisfying, but we have the opportunity to use as many fresh, local ingredients as possible. This recipe was inspired by Alissa Segersten and Tom Malterre’s Blueberry Cucumber Smoothie from their cookbook, Nourishing Meals. This antioxidant-rich smoothie provides a balanced breakfast, lunch, dinner or post-workout snack. Next time you’re at the market or the grocery store, pick up a few local, in-season ingredients to blend together to make this recipe or create a flavor combination of your own!

Summertime Smoothie

Makes 16-20 oz

Ingredients:

1 cup water

1/3 cup sliced cucumbers

2/3 cup fresh blueberries

1-2 tablespoons organic creamy peanut butter

1 small banana

Handful of fresh kale

4 ice cubes

Directions:

Place all ingredients except for the ice in the blender in the order listed and cover with lid. After a few pulses, add one ice cube at a time, blending after each addition. Taste, in- between blends to find the right flavor and texture you’re looking for. Enjoy!IMG_2476

Peach Blueberry Crisp

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Summer = Fruit Crisp Season.

At least in my mind. I know there are crumbles, cobblers and buckles, but since I was born and raised in the Mid-West, I’m partial to crisps, where oats aren’t optional and neither is vanilla ice cream.

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These blueberries and peaches were purchased from a couple farmers at the North Carolina State Farmers Market. I am ever so grateful to have this market in my “backyard” and am able to support NC agriculture.

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 Peach Blueberry Crisp

Slightly adapted from Sandy

Ingredients:

3 large, slightly firm fresh peaches, skin and pits removed, sliced

1.5 cups fresh blueberries

1/2 teaspoon almond extract

1/4 cup whole wheat flour

1/2 cup rolled oats

1/4 cup brown sugar

1 teaspoon cinnamon

1/2 teaspoon salt

1 tablespoon melted ghee

1 tablespoon local honey

Directions:

Preheat oven to 375ºF. Grease 8×8 or favorite crisp dish with ghee or butter. Mix fruit in large bowl, add almond extract and gently mix. Use another bowl to mix together flour, oats, brown sugar, cinnamon, salt, melted ghee, and honey. Use your hands to mix and make sure the ingredients are combined. Pour fruit combination into dish and cover evenly with the crisp topping. Bake 25 minutes or until fruit is oozing and the crisp is golden.  Serve warm with your favorite vanilla ice cream!

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Salmon Burgers

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If you’re looking for an alternative burger for your 4th of July celebrations, this may be just the one. Using fresh cilantro, jalapeño and lime juice, these ingredients provide flavor to this Omega-3 rich burger and will be sure to please.

Salmon Burgers

Makes 4-5 burgers

Ingredients:

3/4 cup pinto beans, mashed

1 can wild-caught salmon

3 green onions, diced

1 small carrot, peeled and diced

1 celery stalk, diced

1/2 fresh jalapeño, seeds and ribs removed to your taste, diced

1-2 sprigs fresh cilantro, diced

Salt and pepper to taste

1 egg, beaten

Drizzle of fresh lime juice

1 avocado (optional)

Directions:

Combine and stir all ingredients together in large bowl. Refrigerate mixture for 10 minutes. Use a 1/3 cup measuring cup to form patties. Use cast iron grill pan at medium heat for stove top cooking or place directly on outdoor grill. Grill 8-9 minutes, flip, grill another 5 minutes until golden brown. (Cook times will vary depending on grill used.) Serve on a toasted bun or on top of a leafy green salad. Top with sliced avocado.

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