EnlightenU Nutrition Consulting, LLC

Enlightening You about Food and Nutrition

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Cruisin’ Cuisine

Summer in Minnesota

For many, summer in Minnesota means evenings out on the boat, weekends biking through lake country, or fun getaways to the cabin. Don’t let these lovely moments and great times end in feelings of remorse because of mindless snacking. Instead, check out the following tips and recipes for you and your guests and feel good all summer long!

When planning what you will be packing for the boat, or weekend getaway, keep balance in mind. Many individuals often grab snacks that are convenient and highly processed (such as chips and crackers) and neglect to try easy, whole food options that are rich in protein, healthy fats, and essential vitamins and minerals.  Yes, these foods are highly palatable, which is why we gravitate to them. However, you can trust that no one will miss these carb-laden snacks when presented these colorful options!

Consider some of the following suggestions for keeping a balance of nutrients in mind when planning your snacks:

  • Watermelon and feta cheese
  • Mini pitas with hummus and vegetables
  • Trail Mix with nuts and dried fruit
  • Apples with Peanut Butter
  • Vegetables and homemade Greek yogurt Dip or hummus
  • Veggie ideas: along with the classic veggies of carrots and celery, try adding a variety of colors and flavor-full veggies, such as red, yellow and orange sweet bell peppers, asparagus spears, jicama, broccoli, radishes, cherry tomatoes etc.)
  • Whole grain Tortilla Chips or homemade Kale chips (roast baby kale leaves with a drizzle of olive oil and seasonings in a 350 degree oven for 10 minutes).  Serve with salsa and guacamole
  • Roll ups made with whole grain tortillas or large romaine leaves with deli meat, cheese and spinach
  • Fruit and nuts (try stuffing an almond in the center of a raspberry for a tasty fruit and protein combination)
  • Fresh Fruit on skewers
  • Pair whole grain crackers with a selection of high protein cheese, such as parmesan, mozzarella, and smoked gouda. Serve with colorful grapes and strawberries
  • Roasted garbanzo beans and steamed edamame are a couple easy high protein options to add with fruit or veggies.  Roast garbanzo beans in a 375 degree oven for 30 minutes.  Let sit for an hour for a crunchy treat. Fresh or frozen edamame can be quickly steamed in the microwave or on the stove, then toss with your favorite seasonings or low-sodium soy sauce.

Finally, check out my recipe for Watermelon, Blueberry and Spinach Salad with Feta for a fresh, colorful, and easy-to-pack, salad for a day on the boat or picnic in the park.