Savory Cucumber Avocado Parfait Recipe

Make this simple, layered, no cook snack or appetizer that is perfect for any occasion. 

Ingredients: 

• 1 cup plain fat-free Greek yogurt 
• 3 tablespoons labneh (spreadable strained yogurt), divided 
• ½ medium avocado 
• ⅛ teaspoon sea salt 
• 2 tablespoons lemon juice 
• 12 small cilantro leaves 
• 1½ cups cucumber, peeled and sliced into ⅛-inch slices, divided 
• ¼ teaspoon chili-lime seasoning, divided 

Directions:  

1. Put yogurt and 1 tablespoon of lebneh into a blender with the avocado, salt, lemon juice and cilantro. Blend until smooth and creamy. 
2. Divide yogurt mixture evenly into 2 food storage bags, seal and set aside. 
3. In dish of choice, you are going to use the a bag of yogurt, snip off the end and pipe a layer of the mixture on the bottom.  
4. Add a layer of cucumber to the top of the yogurt. Repeat the process until you are out of the first bag and then start over in a new dish and do it again with the second bag.  
5. Garnish with any remaining cucumber slices, 1 tablespoon labneh and ⅛ teaspoon chili-lime seasoning. 
6. Serve immediately. 

Source: https://www.eatright.org/recipes/snacks-and-sides/savory-cucumber-avocado-parfait-recipe 

Berries and Spinach Smoothie Recipe

    This smoothie recipe is refreshing, packed with nutrients, and you can’t even taste the spinach! It’s a great choice for a quick addition to a meal or snack at any time of the day. 

Ingredients: 

• 2 cups frozen strawberries 
• ½ cup blueberries 
• 1 peeled banana 
• ½ peeled kiwi 
• 2 cups spinach 
• ½ cup ice cubes 
• 1 cup skim milk 
• ½ cup 100% apple juice 

Directions: 

1. Combine all ingredients in a blender. 
2. Blend until smooth. 
3. Enjoy! 

Nutrition Information: 

Serving Size: 1 cup | Serves: 4 | Calories: 100 | Total Fat: 0 grams | Total Carbohydrate: 25 grams | Total Fiber: 4 grams | Protein: 3 grams 

Source: https://www.eatright.org/recipes/beverages/berries-and-spinach-smoothie-recipe 

All About Sea Salt

 Not all salts are created equally! Sea salt comes from evaporated seawater, and each type—French, Hawaiian, smoked, or black—has its own unique flavor and mineral content. While it doesn’t have less sodium than table salt, its bold taste often means you use less. 

Quick Tips: 

- Fine: great for sauces & salads  

- Flaky: perfect garnish with crunch  

- Coarse: rub on meats or fish for a crust  

Popular Types: 

- Fleur de Sel: delicate, for veggies, meats, even chocolate  

- Sel Gris: moist, versatile for cooking & garnishing  

- Alaea: pink Hawaiian salt, adds color & flavor  

- Smoked: adds a rich, smoky taste  

- Black Salt: earthy, used in Indian dishes  

Use sea salt to add flavor and texture—start small and taste as you go!

Source: https://www.eatright.org/food/food-preparation/herbs-and-spices/all-about-sea-salt 

Smart Snacks for Your Trip

    The healthier eating and drinking habits during road trips help avoid feeling tired, bloated, or jittery. With a bit of planning, travelers can pack nutritious snacks that provide protein, fiber, and healthy carbohydrates instead of relying on convenience foods. Recommended snacks include nuts, whole fruits, dried fruit, whole-grain crackers, popcorn, and peanut butter, as well as cooler-friendly items like sliced produce, hummus, yogurt, and cheese. Pre-portioning snacks and keeping food properly chilled helps with convenience and safety. Staying hydrated with water is emphasized, while limiting coffee and sugary or caffeinated drinks can improve energy levels and sleep. Unsweetened flavored water or iced tea is suggested as a refreshing alternative. 

Source: https://www.eatright.org/food/planning/away-from-home/smart-snacks-for-your-trip 

Supplements and Safety

    For some individuals, vitamins and supplements can help fill nutrient gaps when diet alone isn’t enough. However, there’s limited evidence that supplements prevent chronic disease. In some cases, high doses may even cause harm or increase the risk of certain health conditions. 

    For example, research shows that people who smoke or have smoked may have a higher risk of lung cancer and cardiovascular disease when taking beta-carotene supplements. Many vitamins and minerals also have upper intake limits that are difficult to exceed through food but easier to surpass with supplements. 

    Eating a balanced variety of foods is the best way to meet your nutrient needs while also gaining benefits like fiber and antioxidants. 

• Vitamin E: nuts, seeds, vegetable oils, spinach, fortified cereals  
• Folate: orange juice, leafy greens, broccoli, peanuts, avocado, enriched grains  
• Vitamin B6: potatoes, bananas, meats, whole grains, nuts, beans  
• Vitamin B12: dairy, meat, fish, poultry, eggs  
• Vitamin A (beta-carotene): orange/yellow fruits, root vegetables, leafy greens  

    Instead of relying on supplements, aim to stock your kitchen with nutrient-rich foods like fruits, vegetables, and whole grains. A well-balanced diet can support heart health and overall wellness. If you’re unsure whether your diet meets your needs, talk with a doctor or registered dietitian before starting supplements. 

    Source: https://www.eatright.org/health/essential-nutrients/supplements/supplements-and-safety 

Make a Fresh Start with Spring Foods

    Spring is a perfect time to refresh meals with seasonal fruits and vegetables after winter. Four spring favorites—spinach, beets, strawberries and asparagus—offer strong nutrition and versatility. 

    Spinach is rich in vitamins A and K for eye and bone health, plus folate, iron, potassium and magnesium for growth and muscle development. It can be enjoyed in salads or cooked dishes, and its mild taste blends easily into sauces, smoothies, and soups for picky eaters. 

    Beets provide folate and fiber, while beet greens add vitamins A and K along with key minerals. Roasting brings out their natural sweetness, and they can also be shredded raw, blended into soups, or mixed into dips like hummus. 

    Strawberries shine in spring with a full day’s worth of vitamin C per cup, plus fiber and manganese for bone health. They’re easy to serve fresh, in meals or drinks, and even strawberry tops can be used to flavor water. 

    Asparagus supplies vitamin K, folate, vitamin A, and iron. Its colorful varieties are fun to eat and taste great roasted or added to pastas, salads, and stir-fries.  

Source: https://www.eatright.org/food/food-preparation/seasonal-foods/make-a-fresh-start-with-spring-foods 

Fruit and Herb Sparkling Water Recipe

    Get creative and mix your favorite fruits—sweet or tart—to make refreshing aguas frescas (“fresh fruit water”). Popular in Latin American and Caribbean cultures, these drinks blend fruit with water and a splash of sparkling water for a light, fizzy finish. They’re a hydrating, vitamin C-rich, low-calorie alternative to sugary drinks. Try unique fruits like mango, papaya, or guava, or stick with favorites like berries, citrus, or pineapple.  

Ingredients: 

8 oz berries (or other fruit)  
1 cup cubed melon  
2 cups cold water  
2 tbsp fresh basil or mint  
¼ cup lemon juice  
2 tbsp sugar (optional)  
Ice  
8 oz sparkling water  

Directions: 

Blend fruit, water, and herbs until smooth. Let sit for 5 minutes, then stir in lemon juice and sugar (if using). Pour over ice, top with sparkling water, garnish, and serve immediately. 

Source: https://www.eatright.org/recipes/beverages/fresh-fruit-and-herb-sparkling-water-recipe