Healthy Recipe Roundup: Beach Snacks
Enjoy National Beach Day on August 30 with these three delicious recipes. Simple, flavorful, and even immune-boosting—these snack ideas are perfect for noshing on the sand and/or in the sunshine.
Healthy Recipe: Frozen Fruit Kabobs
This first one is barely a recipe, but still a summer favorite because it is sweet and cooling on a hot day.
Simple, but ingenious: Taking frozen fruit on your next outdoor adventure will keep you eating seasonally, staying hydrated, and making healthy choices. This is a fantastic kid and adult snack that is perfect for pool parties or beach picnics. If serving at a pool party, spoil your guests by bringing out a new flavor of fruit kabob every hour like they do at luxury resorts. And consider serving as a garnish in a mocktail (or cocktail!)
If traveling away from your freezer, be sure to transport in a ziplock bag of ice cubes and eat soon after arrival.
INGREDIENTS:
1 pint raspberries
1 pint blueberries
1/2 pound strawberries, stems removed
2 bananas
2 cups grapes
24 wooden skewers
*Opt for fresh fruit seasonal to your location whenever possible.
INSTRUCTIONS:
Thread fruit onto wooden skewers, alternating varieties as desired.
Place skewers on a parchment-lined sheet pan in the freezer for about 1 hour, until fruit is frozen and ready to serve.
Makes 24 servings.
NUTRITION FACTS (PER SERVING):
Calories 33
Protein .5 g
Total fat .2 g
Saturated fat 0 g
Cholesterol 0 mg
Carbs 8 g
Fiber 1.5 g
Total sugars 5 g
Added sugars 0 g
Sodium 0.7 mg
Healthy Recipe: Ginger Sesame Edamame
Edamame, or young soybean pods, make a savory protein snack loved by kids and adults. And because it is naturally packaged in a pod, it makes it an easy snack to take on the go. Try this Ginger Sesame Edamame for your next picnic, beach day, or appetizer spread. They are as nutritious as they are delicious, as well as being rich in plant protein, fiber, and antioxidants.
INGREDIENTS:
3 quarts water
2 teaspoons salt
1 package of frozen edamame pods
1 teaspoon black sesame seeds
1 teaspoon white sesame seeds
1 teaspoon grated fresh ginger
2 teaspoons low-sodium soy sauce
2 teaspoons toasted sesame oil
INSTRUCTIONS:
Bring water to a boil in a medium saucepan. Add salt and frozen edamame pods to the pot and boil until they turn bright green, about 3 to 5 minutes.
Once the edamame is cooked, drain over the sink using a strainer, and rinse under cold water. Set the cooked edamame back into the cooled pot, alongside a handful of ice cubes. Adding ice cubes will help keep their vibrant green color. Set aside.
Create a marinade by adding sesame seeds, ginger, soy sauce, and sesame oil together in a medium sized tupperware. Whisk together until combined.
Remove the ice cubes from the edamame and add to the tupperware little by little. Toss with marinade until all the edamame pods are coated. Cover and let sit in the refrigerator for at least 30 minutes and up to 3 days.
Makes approximately 5 servings.
NUTRITION FACTS (PER SERVING):
Calories 130
Protein 11 g
Total fat 6 g
Saturated fat 0.9 g
Cholesterol 0 mg
Carbs 9 g
Fiber 6.4 g
Total sugars 1 g
Added sugars 1 g
Sodium 108 mg
Healthy Recipe: Pineapple Iced Tea
Waste not, want not! The magic to this recipe is turning food waste into a delicious and healthful tea.
Wait before you toss out the tough exterior skin of your next pineapple. Pineapple skin is full of flavor and nutrition. Just like the inner fruit, the skin and core is packed with vitamins and minerals that can help boost your immune system and reduce inflammation.
In fact, the high levels of bromelain found in pineapple skin make it a fantastic food for healing sore muscles or recovering from a physical injury. To amplify those anti-inflammatory effects, we’ve added fresh ginger and ground turmeric to make a refreshing and mega healing beverage.
INGREDIENTS:
1 ripe pineapple, skin and core removed and save for this recipe
1” nub of fresh ginger root, skin removed
½ teaspoon turmeric powder
1 tablespoon honey
4 quarts water
INSTRUCTIONS:
Heat water in a medium saucepan. Using a large chef’s knife, slice off the top green crown and about half an inch from the top of the pineapple. Then slice about half an inch from the bottom. Discard those pieces.
Then remove the spiny skin by carefully cutting away the outer peel, from top to bottom, following the contours of the pineapple. Take these skins and add them directly to your pot of water.
Next, remove skin from ginger by scraping with the lip of a spoon. Cut into lengthwise slices and add to the pot of water. Lastly, add your turmeric powder and honey. Bring the mixture to a boil and immediately reduce to a simmer. Let simmer for 30 minutes.
This tea can be enjoyed hot or cold, but is especially fantastic served over ice on a hot day.
Makes 4 to 6 servings.
NUTRITION FACTS (PER SERVING):
Calories 89
Protein 0.86 g
Total fat .2 g
Saturated fat 0 g
Cholesterol 0 mg
Carbs 23 g
Fiber 2 g
Total sugars 18 g
Added sugars 3.5 g
Sodium 32 mg
This information is for educational purposes only and is not intended as a substitute for medical diagnosis or treatment. You should not use this information to diagnose or treat a health problem or condition. Always check with your doctor before changing your diet, altering your sleep habits, taking supplements, or starting a new fitness routine.