Healthy Meals in a Hurry July Edition Healthy Summer Awareness Month

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1 Healthy Meals in a Hurry July Edition Healthy Summer Awareness Month Plan ahead! Plan a weekly menu o Get input from family members o Keep it Simple Make a shopping list based off menu Prepare meals in advance o Avoid unhealthy food choices by having quick and healthy options available. o Prepare meals in bulk and store them for quick access during the week o Slice extra to store in the refrigerator for easy use Keep food staples stocked to make meal planning quick and easy o Aim to have food items from each food group stocked at home to meet recommendations Add legumes to any meal to make a meatless Monday Have a fun meal once Four Tips to Stay Healthy During Fourth of July! 1. Master your morning! Stick with a lighter breakfast and lunch, drink extra water and try to do something physically active to start your day off right. Remember, It s all about a healthy balance! 2. Make a healthy side dish or dessert! Still fill your plate with half fruits and veggies or choose the dessert that is fruit based. If you re going to a party, it s best to bring these along to ensure you ll have a healthy option. 3. Rethink your drinks! Remember it s okay to have a drink or two. Stay mindful of the limit and the mixer. If you choose something heavier on sugar, opt for fruit infused water or seltzer water for your second drink. 4. Stay Mindful. All foods fit into a healthy lifestyle and it s okay to over indulge on special occasions. Just remember to stay mindful, listen to your satiety cues and don t let one day turn into two. Get back on track tomorrow!

2 Sample Menu with Prep List Leftovers may be used at lunch or dinner for the next day! Sunday Monday Tuesday Wednesday Fourth of July! Thursday Friday Saturday - BBQ Chicken with Peach and Feta Slaw Grilled BBQ Tofu or Tempeh - Chop and prep for salad tomorrow - Summer Pesto Veggie Orzo Salad Tip: Add grilled shrimp -Chop and prep for tacos -Marinate beef if using on tacos -Vegetable Tacos with Avocado Cream Tip: Add lean beef -Take chicken out to thaw for Friday -Prep cauliflower potato salad. (Make salad with cauliflower instead of potatoes) -Chicken Apple Sausage or Grilled Turkey Burger -Whole Wheat Bun or Thin Bun -Baked Beans -Cauliflower potato salad - Grilled Black bean burger - If planning on pasta, slice -Leftovers! OR Summer Veggie Pasta - Slice watermelon Menu can be changed depending on likes/dislikes. -Watermelon and Arugula Chicken Salad Mukimame or white navy beans in place of chicken Local Farmers Market Flatbread Pizza -Plan menu and shopping list for next week Look for this symbol on the Summer Pesto Veggie Orzo Salad in the cold section at the cafeteria and Bistro!

3 Shopping List ***Tip! Some of these should be staples! Meaning they should be kept in the house at all times. You determine which staples you d want! Shop on your days off from work! *** Vegetarian Version: Tofu or tempeh, black bean burgers, Mukimame or while beans Meat Version: Rotisserie chicken OR frozen chicken, chicken apple sausage or turkey burger. Optional Meat: Lean beef and shrimp Zucchini x3, summer squash x3, red onion x 2, sweet corn, cherry tomatoes x2 containers, asparagus, red peppers x 2, yellow pepper, cilantro, garlic, radishes, lemon, broccoli slaw, avocado Watermelon, peaches x 2, any fruit blend to have of July 4 th Fresh Herbs: basils, mint, chives Sliced almonds (buy from bulk section) Plain greek yogurt BBQ Sauce (opt for low sugar) Pesto Olive oil Whole wheat hotdog buns or whole wheat thin slice White wine and sherry vinegar Corn tortillas Pasta: Whole grain linguine and Orzo Legumes: White beans Cheese: Mexican blend, parmesan-reggiano, feta cheese Optional: Pine nuts (buy in bulk and small amount) Spices to always have on hand: cumin, chili powder, basil, oregano cinnamon, bay leaves, smoked paprika, thyme, garlic powder, onion powder, rosemary, nutmeg powder, red pepper flakes, coriander powder, cayenne pepper, ground cloves and anything else you find you frequently want to add to recipes.

4 Recipes Summer Vegetable Tacos with Avocado Cream Serving Size 2 Tacos Serves Calories, 13g Carbs, 8g Protein, 17g fat 1 small zucchini, diced 1 small summer squash, diced 1/2 medium red onion, diced 1 ear sweet corn, removed from cob 1 c cherry tomatoes, sliced in half 1 medium red pepper, diced 2T olive oil 2 cloves garlic, minced 2 tsp cumin 1/4 tsp salt 8 corn tortillas Mexican blend 2% Extra cilantro Avocado Cream: 1 ripe avocado 1/3c full fat, plain greek yogurt 1/4c minced cilantro 1T lime juice Preheat oven to 400 F. Prepare all the as described and toss with olive oil, minced garlic, salt, and cumin. Roast until tender and lightly brown, 20 to 25 minutes. While are roasting, whip together avocado, greek yogurt, cilantro, and lime juice by hand or in a blender. To assemble tacos, warm up tortillas over an open flame or on a heated griddle. Assemble with roasted veggies, avocado cream, a sprinkle of cheese, and cilantro Summer Veggie Pasta Serving Size 1 1/2c Serves Calories, 16g Carbs, 11g Fat, 12g Pro 1/2lb uncooked whole-grain linguine 1/2lb zucchini 1/2lb yellow squash 1lb tomatoes, finely chopped (3 medium tomatoes) 2/3 cup finely chopped red onion 2T extra-virgin olive oil 2T white wine vinegar 1/2tsp salt 1/2 tsp freshly ground black pepper 2 garlic cloves, minced 8 small basil leaves 4 radishes, thinly sliced 1/4c Parmigiano-Reggiano cheese Cook pasta according to package Drain. While the pasta cooks, shave zucchini and squash into thin ribbons using a vegetable peeler; place in a large bowl. Add tomatoes and next 7 ingredients (through garlic) to bowl; toss. Let stand 15 minutes, stirring occasionally to coat. Add pasta to, tossing gently to combine. Top with basil, radishes, and cheese.

5 Watermelon and Arugula Chicken Salad Serving Size 1 cup Serves Calories, 16g Carbs, 12g Fat, 20g Pro 4 cups cubed fresh watermelon 1/3 cup thinly sliced red onion 2 tablespoons chopped fresh mint 1 (5-ounce) package arugula 1/4 cup sliced almonds, toasted Combine watermelon, onion, mint, and arugula in a large bowl. Add almonds and chicken; toss to combine. 8 ounces skinless, boneless rotisserie chicken breast, shredded (about 2 cups) 2 T olive oil 1tsp grated lemon rind 1/2tsp salt Combine oil, rind, juice, salt, and pepper in a small bowl, stirring with a whisk. Add oil mixture to watermelon mixture; toss gently to coat BBQ Chicken with Peach and Feta Slaw Serving 1 1/2c slaw & 3.5oz Chicken Serves Calories, 16g Carbs, 33g Protein, 22g fat 5 T olive oil, divided 2 T sherry vinegar 1/2 tsp freshly ground black pepper, divided 3/8 tsp salt, divided 1 1/2c sliced fresh peaches (about 2 medium) 1-12-oz pkg broccoli slaw 3-6-oz skinless, boneless chicken breasts, cut crosswise into 1-in. strips 1/4 c barbecue sauce 1T chopped fresh chives 1/4c feta cheese, crumbled Combine 4T oil, vinegar, pepper and salt in a large bowl, stirring with a whisk. Add peaches and slaw to vinegar mixture; toss gently to coat. Heat 1T oil in a large nonstick skillet over medium-high heat. Cook chicken, cool and slice. Add BBQ sauce to bowl; toss. Divide slaw mixture evenly among 4 plates; top evenly with chicken strips. Sprinkle with chives and feta. Serve.