This Summer, Berries
Give a Healthy Boost Continued
Berries, greens, shrimp or chicken, and slivered almonds tossed in homemade raspberry vinaigrette make for an elegant summer meal. Fresh berries complement a mild blue or fresh chevre on any cheese plate. Berries can add zip to sangria, jazz up an otherwise humdrum baked salmon or freshen a classic cobbler.
Raspberries and blackberries certainly boost one summer favorite -; the ice cream soda. Homemade and without additives, this summertime treat from the Oregon Raspberry and Blackberry Commission feels healthy enough to drink every day.
Raspberry Blackberry Ice Cream Soda
24 ounces frozen red raspberries, thawed
1 cup sugar
4 cups seltzer water
1 1/2 cups fresh or 12 ounces thawed frozen blackberries
1 pint vanilla ice cream
Puree thawed raspberries in a blender. Strain through a fine mesh sieve, discarding the seeds to make about two cups of puree. Mix the puree, sugar and seltzer water in a large pitcher. Place several small scoops of vanilla ice cream in tall glasses and add a handful of blackberries. Fill to the top with raspberry soda. Serves four.
For more recipes and nutrition information on fresh and frozen berries, go to www.oregon-berries.com. | 
Tips for Hosting a
Healthier Cookout
Everyone loves to celebrate warm, sunny days with friends, family and an outdoor grill.
But cookouts often mean greasy cheeseburgers, mayonnaise-laden potato salads, sugary soda and other foods that contribute to expanding waistlines. Obesity rates in America have more than doubled for adults since 1980. According to the Centers for Disease Control and Prevention, 33 percent of Americans are now considered obese.
Don't despair! You can enjoy a lighter cookout without sacrificing fun or flavor. Nutritionist Leanne Ely, author of the "Saving Dinner" cookbook, offers the following tips:
- Upgrade the Protein. Trim fat by choosing leaner meat for hamburgers. Buy turkey or vegetarian burgers for guests who do not eat red meat. For extra fiber, serve on whole-wheat buns.
- Choose Better Burger Toppings. Hit the produce section for crisp lettuce, tomatoes and onions, and while you're there, pick up soy-based Veggie Slices for the cheese lovers in your family. This tasty cheese alternative melts like real cheese but without the saturated fat or cholesterol. Instead of mayonnaise, serve condiments like salsa and spicy mustard, which add fat-free flavor.
- Marinate. Make your own marinade by combining sunflower oil, wine, vinegar or citrus juice and some fresh herbs and spices to make even the most mundane piece of meat or poultry taste exotic and delicious without adding extra calories.
- Skip Sugary Drinks. It's important to stay hydrated on warmer days, so skip sodas - even diet sodas contain too much sodium. Instead, drink unsweetened iced tea with lemon, orange or lime slices, or make a spritzer by mixing cranberry juice with soda water for a refreshing summertime treat.
Ely says, "The best way to maintain a healthy weight is by eating more lean protein, veggies and whole grains, and avoiding foods high in saturated fat, like dairy. Take advantage of the abundance of fresh produce available during the warmer months, and fire up the grill!" |
