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Learn healthy recipes to help curb summer cravings

The Strawberry Fields Salad is a refreshing blend of crunchy and sweet that is sure to help cool you down this summer.

Strawberry Fields Salad

Thursday, July 9, 2015

With its hot weather and gorgeous beaches, South Florida is the perfect place to be during summer. However, summer also brings lots of temptation to ditch healthy eating and overindulge in treats like ice cream and hot dogs. The Miami VA Healthcare System Nutrition and Food Service team has you covered with a few delicious, healthy recipes to help you keep off the pounds and fight summer cravings.

Talk to your primary care team about the VA Move! Weight Management Program if you are interested in losing a few pounds or learning how you can stay healthy. To learn more about the MOVE! Program and read success stories from Veterans who have lost weight, visit www.move.va.gov.

Strawberry Fields Salad

The Strawberry Fields Salad is a refreshing blend of crunchy and sweet that is sure to help cool you down this summer. The fresh strawberries provide antioxidants, which have been found to fight carcinogens and LDL, the bad cholesterol.

Nutrition Facts - Serving Size Cup 1g

Calories
420

Total Fat
20g

Saturated Fat
1.5g

Trans Fat
0g

Sodium
0mg

Carbs
17g

Dietary Fiber
5g

Sugars
5g

Protein
30g

 

Ingredients

Salad

  • 1 Bag of Spring Mix lettuce
  • 1 Bag of Kale
  • 12 oz. Chicken Breast
  • 4 oz. Reduced Fat Feta Cheese
  • 1 Cup Fresh Strawberries, halved 
  • ½ Cup Walnuts

Dressing

  • 4 Tablespoons Extra Virgin Olive Oil
  • 1 Tablespoon Raspberry Vinegar
  • 2 Teaspoons Balsamic Vinegar 

Instructions

  1. Place chicken breast into a skillet with small amount of olive oil. For about 10 minutes cook and stir until the chicken is browned, no longer pink in the center and the juice has nearly evaporated. Remove the chicken to a bowl and let cool.
  2. To prepare dressing, combine raspberry vinegar and balsamic vinegar in a small bowl. Gradually drizzle in olive oil, stirring constantly with a whisk. Set aside. 
  3. To prepare salad, combine spring mix lettuce, kale, strawberries, walnuts, feta cheese and chicken breast. Toss gently. Drizzle salad dressing over each serving. ENJOY! 

 

Blazin’ Black Bean Brownies

Ready-to-eat black bean brownies stacked

Nutrition Facts - Serving Size Slice 1g

Calories
152

Total Fat
4g

Saturated Fat
0g

Trans Fat
0g

Sodium
82mg

Carbs
27g

Dietary Fiber
2g

Sugars
5g

Protein
3g

 

One cup of black beans packs more than half your fiber needs for the day, helping you stay regular and lowering cholesterol levels. Black beans are also a great source of Thiamin, Magnesium, Phosphorus and Manganese – all important key minerals for our bodies. 

Ingredients

  • 1 Package Dry Brownie Mix
  • (1) 15.5oz Can Black Beans 
  • 1 Cup Water
  • Non-Stick Cooking Spray

Instructions

  1. Preheat oven to 350° F.
  2. Drain and rinse black beans. Return beans to can and add water. Pour beans and water into blender/food processor and blend until smooth.
  3. Add pureed beans to dry brownie mix and stir until incorporated. 
    ** DO NOT add additional ingredients listed on brownie package! 
  4. Spray a 9x13 baking dish with non-stick cooking spray and transfer brownie batter. Bake according to package instructions. 

 

Guacamole Dip

Cup of prepared guacamole dip

Nutrition Facts - Serving Size Cup (1g)

Calories
262

Total Fat
22g

Saturated Fat
0g

Trans Fat
0g

Sodium
82mg

Carbs
18g

Dietary Fiber
11g

Sugars
9g

Protein
4g

 

Ingredients

  • 3 Avocados; Peeled, Mashed
  • 1 Lime, Juiced
  • 3 Tbsp.  Cilantro
  • 2 Plum Tomatoes (Diced)
  • 1 Tsp Garlic and Salt
  • ½ Cup Diced Onion

Instructions

  1. In medium bowl, mash together avocados, lime juice, salt. Mix in onion, cilantro, tomatoes & garlic. Refrigerate 1 hour.
  2. Serve with whole wheat pita chips.

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