This Week In Mealbox


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    Butterfinger Caramel Apples

    Butterfinger Caramel Apples

    An extra-sweet fall favorite.

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Healthy Living

Weekly Nutritious Menu

Shari and the advisors make healthy meal planning delicious and affordable.

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  • July, 2014

    A Very Berry Summer

    Give a colorful boost of nutrition to your meals this summer by enjoying a variety of berries. These summertime gems are full of flavor, short on calories and saturated fat, and loaded with all the good stuff!

    Blueberries

    • High in antioxidants
    • Linked to good vision and brain development
    • May improve short-term memory loss that comes with aging

    Blackberries

    • High in fiber
    • Contains anthocyanin, a phytonutrient that may protect against certain cancers

    Raspberries

    • High in fiber
    • Excellent source of Vitamin C
    • Rich in flavenoids that have shown to play a role in heart health

     Strawberries

    • Provdes 167% of daily Vitamin C needs
    • Nutrients in strawberries may improve heart health and protect against certain cancers

    10 ways to include berries in your meals today!

    1.      Add to cold and hot cereal

    2.      Use as a topping on pancakes or waffles with a little light whipped cream

    3.      Add to salads

    4.      Pair with yogurt and granola for healthy parfait

    5.      Use fresh or frozen berries to add color and flavor to sparkling water

    6.      Berry and cheese skewers make a great afternoon snack

    7.      Blend them with some greens and milk for a delicious smoothie

    8.      Use berries to make your own popsicles

    9.      Create a fruit and veggie salsa

    10.    Roll them up with peanut butter in a whole grain tortilla or wrap

    Red, White and Blueberry Salad

    Serves 4

    • 2 cups mixed salad greens
    • 1/4 cup crumbled feta cheese
    • 2 tablespoons candied or toasted walnuts
    • 4 strawberries, sliced
    • 1/4 cup blueberries
    • Bolthouse Farms Raspberry Merlot Vinaigrette Dressing
    1. Lay the greens on the plate. Toss greens with dressing.
    2. Pile the feta and walnuts in the middle of the greens.
    3. Scatter the strawberries and blueberries on top

    Nutrition (per serving): 125 calories, 10g total fat, 8g carbohydrates, 1.5g fiber, 3g protein

     

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