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Healthy Foods and Snacks for Summer

The author of The Green Box League of Nutritious Justice has some tips for busy sports parents

Recipes

Grapefruit and Spinach Salad Grapefruit and spinach salad
• Prep time: 10 min.
• Cook time: none
• Number of servings: approx. 8
• Serving size: 1-2 cups
• Difficulty: easy

Ingredients:
• 3 c peeled and sliced grapefruit
• 1 bunch of mint leaves (approx. 10 large leaves)
• 5 c fresh baby spinach
• 1 large chopped cucumber peeled and seeded
• 1 chopped red pepper
• 1 chopped fennel bulb
• 2 Tbs. extra virgin olive oil

Directions:
• Combine all ingredients in large salad bowl and serve, the juice from the grapefruit acts as dressing, no need for extra dressing.

Apple Coleslaw
• Prep time: 10 min.
• Cook time: none
• Number of servings: 6-8
• Serving size: ½-1 c
• Difficulty: easy

Ingredients:Apple Cole Slaw
• 1 package cabbage or broccoli slaw
• 1 large rib celery chopped
• 1 small Fuji apple chopped
• ½ c olive oil based mayonnaise or plain Greek yogurt
• ¼ c apple cider vinegar
• ¼ c raw honey
• ½ tsp. garlic powder
• ½ tsp. onion powder
• Dash of high quality salt

Directions:
• Combine all ingredients in bowl and serve!

Guacamole

• Prep time: 10 min.
• Cook time: none
• Number of servings: 6-8
• Serving size: ¼ - ½ cGuacamole and cut vegetables
• Difficulty: easy

Ingredients:
• 3 ripe avocados
• ¼ c chopped red onion
• 1bunch of chopped fresh cilantro
• 1 chopped jalapeno (keep seeds in for extra "heat")
• Juice of 1 lime
• Dash of high quality salt

Directions:
• Combine all ingredients with spoon for a chunky texture or in a food processor for a more smooth texture and serve with fresh vegetables like carrots or cucumbers!

Berry Spinach Smoothie
• Prep time: 5 min.
• Cook time: none
• Number of servings: 1
• Serving size: 16 oz.Berry spinach smoothie
• Difficulty: easy

Ingredients:
• 1-2 c unsweetened almond and or coconut milk
• 1 c frozen or fresh berries (we used an organic frozen berry medley on the show, blue berries, black berries and raspberries)
• 1 large handful of fresh or frozen spinach (we used fresh on the show)
• 1 tbs. ground flax seed
• 1 scoop vanilla protein (we used whey protein)

Directions:
• Combine all ingredients.
• Add ice, if desired.
• Blend on high and serve!

Chicken or Steak Kabobs
• Prep time 10 min.
• Cook time - approx. 10 min. on each side or until juices run clear on chicken or steak is cooked to your preferences
• Number of servings - 4Chicken kabobs and slaw
• Serving size - 4 oz.
• Difficulty: easy

Ingredients:
• 4, 4 oz. chicken breast or steak filet cubed and ready to go on skewer
• Chopped green pepper (large enough for skewer)
• Chopped red onion (large enough for skewer)
• 4 large skewers

Directions:
• Put meat and vegetables onto the skewers
• Grill on medium heat for approximately 10 minutes on each side or until juices run clear on chicken and desired "doneness" of steak

Berry Muffins, pg. 210 of Green Box League of Nutritious Justice
• Serves 12

Ingredients
• 2 cups gluten free flour (all-purpose or amaranth)
• 2/3 c raw sugar or raw local honey
• ½ teaspoon baking powder, aluminum-free
• ½ teaspoon baking soda
• ¼ cup fresh or frozen blueberries and organic if possible
• ¼ cup sliced strawberries, fresh or frozen, and organic if possible
• ¼ cup raspberries, fresh or frozen, organic if possible
• ¾ cup full-fat buttermilk, organic if possible
• 3 tablespoons melted butter, organic (and from grass-fed cows if possible)
• 1 large egg, cage free, beaten

Directions
• Step 1. Preheat oven to 350 degrees
• Step 2. In large bowl, sift together all dry ingredients
• Step 3. In a separate bowl, mix the buttermilk, egg, melted butter, and fruit
• Step 4. With rubber spatula, gently fold the egg/fruit mixture into dry ingredients
• Step 5. Place paper muffin cups in tin, and evenly spoon mixture into tin
• Step 6. Bake 20-22 minutes or until golden brown
• Step 7. Remove from tin and cool on wire rack; serve

Turkey BLT Wrap- pg. 219 of Green Box League of Nutritious Justice

Ingredients
• 4 ounces turkey, oven-roasted or deli-sliced nitrate free/low-sodium
• 2 strips turkey bacon, nitrate-free or regular, cooked
• 3 ounces iceberg lettuce
• 3 slices medium tomato (organic, if possible)
• 2 ounces olive-oil based mayonnaise
• An 8-inch gluten-free wrap

Directions
• Step 1. Lay wrap down; spread mayonnaise three quarters of the way across.
• Step 2. Place half lettuce down; put turkey on top, then put down turkey bacon, tomato, and remaining lettuce.
• Step 3. Fold in sides of wrap, then roll bottom up to top until compact and complete.
• Step 4. Cut in half; serve with pickle spear and choice of side.

Be sure to check out our book, "The Green Box League of Nutritious Justice," which contains 75 healthy recipes, plus exercises, great health articles and fun stories and activities for the kids.


Keith Dr. Keith KantorKantor, N.D., Ph.D., is a nutritionist, natural food advocate, and author of the new book, "The Green Box League of Nutritious Justice." Dr. Kantor's focus is on correlating nutritional food science with preventing and mitigating disease.  He was chair of the Natural Products committee charged by Congress with developing product criteria and label specifications for all natural foods in the United States, and also chaired a blue ribbon Congressional panel which examined ways to lower health care costs in the United States.

You can "Like" Dr. Kantor on Facebook  and follow him on Twitter @DrKeithKantor

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