Looking for a healthy summer treat? Want to try something new and fun with family? Try this recipe for an incredibly quick and easy home made frozen yogurt! This recipe calls for frozen berries. Berries are an incredibly healthy food. They are currently in season, rich in fiber (amongst other nutrients) and powerful antioxidants. Feel free to experiment with different frozen fruits and other flavors. 

Try a similar recipe in popsicle form for a healthy, portion controlled snack!

5-MINUTE HEALTHY STRAWBERRY FROZEN YOGURT
yield: 4 SERVINGS prep time: 5 MIN

INGREDIENTS:

4 cups frozen strawberries
3 Tablespoons agave nectar or honey
½ cup plain yogurt (non-fat or full fat)
1 Tablespoon fresh lemon juice

DIRECTIONS:

Add the frozen strawberries, agave nectar (or honey), yogurt and lemon juice to the bowl of a food processor. Process until creamy, about 5 minutes.Serve the frozen yogurt immediately or transfer it to an airtight container and store it in the freezer for up to 1 month.Kelly’s Notes:

I prefer a more tart frozen yogurt, but you can add additional agave nectar or honey if you want a sweeter-tasting dessert.Fresh strawberries can be used in place of frozen, however the fresh strawberries must be frozen solid.

This delicious recipe brought to you by Just a Taste
http://www.justataste.com/5-minute-healthy-strawberry-frozen-yogurt-recipe/

Heading off to college? Moving out on your own? Trying to cook more at home and improve your health? Family Food can help! Have one of our Dietitians show you how to make delicious and healthy meals at home! Contact us for further information.

Panera Bread is so much more than just its toasty fresh bread and soup. Nowadays, they have a full menu which includes breakfast items! Just as we have reviewed healthy options from Starbucks, Dunkin’ Donuts, and McDonald’s in the past, today we will sift through Panera’s best breakfast options for a healthy option when on-the-go. Keep in mind that sodium is always a concern when eating out, but you can still find some relatively healthy options if you are mindful. Let’s dive in!

 

Panera Bread’s “Power Sandwiches” are good choices. They contain a good amount of fiber from the sprouted grain bread and lean protein option from the egg. Any of the options would be a good choice, but I would recommend the Avocado, Egg White and Spinach Power sandwich because of the heart healthy fats found in the avocado and the nutrient dense spinach.

Avocado, Egg White & Spinach Breakfast Power Sandwich
“Egg whites, a thick slice of Vermont white cheddar, fresh avocado, fresh baby spinach and tomato on a freshly baked Sprouted Grain Bagel Flat.”
Calories 400
Total Fat 13g
Sodium 650mg
Carbs 52g
Fiber 5g
Protein 12g

Turkey Sausage, Egg White & Spinach Breakfast Power Sandwich
“Turkey sausage cooked into egg whites, a thick slice of Vermont white cheddar, fresh spinach and tomato all grilled on a freshly baked Sprouted Grain Bagel Flat.”
Calories 400
Total Fat 11g
Sodium 800mg
Carbs 50g
Fiber 3g
Protein 16g

Ham, Egg & Cheese Breakfast Power Sandwich
“All-natural egg, freshly cracked every morning, a thick slice of Vermont white cheddar and smoked, lean ham all grilled on our freshly baked Whole Grain Bread.”
Calories 340
Total Fat 15g
Sodium 920mg
Carbs 31g
Fiber 4g
Protein 16g

 

The Egg & Cheese on Ciabatta is not the healthiest option, as it lacks whole grains and fiber of the power sandwiches, but it is still relatively low in Calories and makes up for it with it’s increased protein content.

Egg & Cheese on Ciabatta
“All-natural egg, freshly cracked every morning, and a thick slice of Vermont white cheddar all grilled on our freshly baked Ciabatta.”
Calories 390
Total Fat 15g
Sodium 720mg
Carbs 43g
Fiber 2g
Protein 19g

 

Last, but not least, one of your best options for breakfast at Panera Bread is their Power Almond Quinoa Oatmeal. It contains a whopping 9g of heart healthy, hunger fighting fiber which is about 1/3 of your daily needs (Women need 25g, men need 35g daily). There is minimal added sugar from the honey, but otherwise this is a balanced breakfast worth having.

Power Almond Quinoa Oatmeal
“Organic, steel cut oats topped with organic quinoa, sliced toasted almonds, ground cinnamon and honey.”
Calories 290
Total Fat 6g
Sodium 220mg
Carbs 51g
Fiber 9g
Protein 8g

 

For more information, check out Panera Bread’s full nutrition guide.

familyfoodllc:

The sun is shining, school is out, the sounds of birds and seagulls fill the air and we can almost hear the drone of “Watch the tram car please…” if we listen closely. This must mean that it’s summer! The summer also means the plants are in full bloom, including fresh produce too!

Be sure to take advantage of seasonal produce, but remember that you can always buy frozen fruits and vegetables for a nutritious choice all year round.  Here is a list of fruits and vegetables to buy fresh this Summer:

• Apricots

• Bananas

• Beets

• Bell Peppers

• Blackberries

• Blueberries

• Cantaloupe

• Cherries

• Corn

• Cucumbers

• Eggplant

• Garlic

• Grapefruits

• Grapes

• Green Beans

• Honeydew Melon

• Kiwifruit

• Lima Beans

• Mushrooms

• Peaches

• Peas

• Plums

• Radishes

• Raspberries

• Strawberries

• Summer Squash and Zucchini

• Tomatoes

• Watermelon

Be sure to bookmark the USDA’s list of seasonal produce for future reference. Also, don’t forget to support your local community and buy local when possible, whether you are in PennsylvaniaNew Jersey or Delaware.