Craving Wellness

Nutrition & Fitness


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Blueberry Muffins

These blueberry muffins are super simple and have fewer calories and fat than than your regular muffin, while still packing that sweet blueberry yumminess. I used whole wheat pastry flour to keep the lightness of all purpose flour while adding some protein, fiber, and whole grains.

Makes 24 muffins.

Ingredients
4 ½ cups whole wheat pastry flour
1 ½ cups granulated sugar
1 ½ tsp salt
2 tbsp baking powder
¾ cup canola oil
¾ cup sweetened applesauce
eggs
1 cup skim milk
4 cups blueberries

Directions
1. Preheat oven to 400°F. Grease muffin cups or line with muffin liners.
2. In a large bowl, combine flour, sugar, salt, and baking powder. In a separate bowl, mix the oil, applesauce, egg, and milk together; add to the flour mixture, and stir. Fold in the blueberries.
3. Fill the muffin cups to the top, and bake for 20-30 minutes. Check for doneness by inserting a toothpick; it will come out clean when the muffins are cooked through. Take the muffins out of the cups when they are cool enough to touch to prevent overcooking.


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Summer Produce: Nutrients and Meal Ideas

One of my favorite things about summer is the abundance of fresh produce. The variety allows you to try exciting new recipes and include fruits and vegetables in every meal, and since they’re so easy pack, there’s no reason to skip them! Plus, the high water and nutrient content keeps you hydrated in the warmer weather—a definite bonus.

Here’s a list of 15 fruits and vegetables (categorized by their culinary use) that are plentiful in the summer, along will their most abundant nutrients and some snack and meal ideas for each of them. What are your favorite summer fruits and vegetables?

Fruit Nutrients Meal & Snack Ideas
Apples Vitamin C, fiber Apples and peanut butter, Waldorf salad, and apple pie are some easy ideas for the summer months.
Apricots Vitamin A, potassium Add apricots to a fruit tart or try them baked with chopped almonds, cinnamon, and sugar on top!
Blackberries Vitamin C, vitamin E, vitamin K, copper, fiber, folate, magnesium, manganese, potassium Blackberries go great in a homemade parfait or added to a salad with walnuts and feta.
Blueberries Vitamin C, vitamin K, fiber, manganese Blueberries can be added to muffins, pies, pancakes, parfaits, ice cream, and more!
Cantaloupe Vitamin A, vitamin C Cantaloupe, prosciutto, and arugula make a terrific salad.
Cherries Vitamin C, fiber Add cherries to pancakes, pies, or a fruit salad (and remember to pit them first!).
Figs Calcium, copper, magnesium, potassium Try figs in a salad or on a sandwich or pizza!
Grapes Vitamin C, vitamin K Freeze grapes for a tasty and healthy snack or add them to a pasta salad.
Honeydew Vitamin B₆, vitamin C, potassium Honeydew and prosciutto go great on bruschetta for a light snack.
Mangoes Vitamin A, vitamin B₆, potassium Mangoes can be added to salsa, chutney, or a quesadilla for a little sweetness.
Peaches Vitamin A, vitamin C, potassium Add them to vanilla ice cream for a healthier treat, make a peach glaze to add to meat, or roast peach slices and serve with fat-free vanilla yogurt.
Plums Vitamin, A, vitamin C, vitamin K, fiber Try them roasted with a fat-free vanilla yogurt on the side or add them to a smoothie.
Raspberries Vitamin C, vitamin K, fiber, magnesium, manganese, potassium Raspberries are great in smoothies, parfaits, cobblers, and crisps!
Strawberries Vitamin C, fiber, folate, manganese, potassium A fruit tart is the perfect dessert for strawberries to shine, or they can be added to drinks, salads, ice cream, or popsicles.
Watermelon Vitamin B₆, vitamin C, potassium, thiamin Make watermelon punch or popsicles—a perfect refreshment in the summer!
Vegetables Nutrients Meal & Snack Ideas
Avocados Vitamin B₆, fiber, potassium Make your own guacamole and spread on sandwiches and burgers (instead of mayo).
Bell Peppers Vitamin C, fiber Make stuffed bell peppers or add them to homemade hummus for extra flavor.
Corn Vitamin C, fiber, folate, magnesium, phosphorous, thiamin Try it grilled with flavored butter or added to salad, salsa, or chowder.
Cucumbers Vitamin A, vitamin C, vitamin K, magnesium, manganese pantothenic acid, phosphorous, potassium Cucumber is refreshing in soup or slaw.
Eggplant Vitamin B₆, vitamin C, vitamin K, copper, fiber, folate, magnesium, manganese, niacin, potassium, thiamin Eggplant lasagna is a popular entrée or you can add it to ratatouille or soup.
Green Beans Vitamin A, vitamin B₆, vitamin C, vitamin K, calcium, copper, fiber, folate, iron, niacin, potassium, protein, riboflavin, thiamin Green beans are perfect on their own or added to casserole, pasta, or salad.
Greens and Lettuce Vitamin A, vitamin C, potassium Greens can be added to soups and pastas, while lettuces are great in sandwiches and salads.
Mushrooms Vitamin B₆, copper, fiber, folate, iron, magnesium, manganese, phosphorous, riboflavin, selenium Try them in soup, risotto, pasta, or sautéed with other veggies!
Okra Vitamin A, vitamin B₆, vitamin C, vitamin K, copper, fiber, folate, iron, phosphorous, potassium, zinc Okra is great in corn salad, baked, or paired with shrimp.
Onions and Shallots Vitamin A, vitamin B₆, vitamin C, folate, manganese, potassium Onions are great in pasta, rice, skewers, omelets, salads, and sautéed with other veggies.
Potatoes Vitamin B₆, vitamin C, fiber, potassium Homemade potato wedges or potato salad are great sides for a picnic or barbecue.
Sugar Snap Peas Vitamin A, vitamin B₆, vitamin C, vitamin K, fiber, iron, magnesium, manganese,  phosphorous, potassium, thiamin Sugar snap peas are great in a stir-fry, sautéed, or dipped in hummus.
Summer Squash Vitamin A, vitamin B₆, vitamin C, potassium Squash stuffed with ground turkey, veggies, and Parmesan makes a delicious entrée or appetizer.
Tomatoes Vitamin A, vitamin B₆, vitamin C, vitamin E, vitamin K, fiber, magnesium, manganese, phosphorous, potassium Stuffed tomatoes are great for a tomato-lover, but they can also be added to pasta, salad, sauces, pizza, and sandwiches.
Zucchini Vitamin A, vitamin B₆, vitamin C, vitamin K, copper, fiber, folate, phosphorous, potassium, protein, riboflavin Grilled zucchini makes an easy side, and zucchini bread is always a great snack or dessert.