9 Healthy Cantaloupe Recipes

9 Healthy Cantaloupe Recipes

Enjoy 9 healthy cantaloupe recipes developed by fellow registered dietitians.

9 Healthy Cantaloupe Recipes

Cantaloupe is a summertime favorite of mine.  Whether served solo or incorporated into a dish, it can be a refreshing, nutrient-rich addition to your menu. If you aren’t quite sure how to make the most of this melon, here are a few recipes to try.

Cantaloupe Aguas Fresca
credit: Avocado a Day Nutrition

Cantaloupe Aguas Fresca – Avocado a Day Nutrition

Cantaloupe and Blackberry Parfait

Blackberry and Cantaloupe Parfait – Kati Mora, MS, RDN

Cantaloupe and Feta Bruschetta
credit: Byte Sized Nutrition

Cantaloupe and Feta Bruschetta – Byte Sized Nutrition

Honey Lime Grilled Cantaloupe
credit: Marisa Moore Nutrition

Honey Lime Grilled Cantaloupe – Marisa Moore Nutrition

Cantaloupe Gazpacho
credit: Teaspoon of Spice

Cantaloupe Gazpacho – Teaspoon of Spice

Grilled Cantaloupe and Burrata Salad with Prosciutto
credit: NourishRDs

Grilled Cantaloupe and Burrata Salad with Prosciutto – NourishRDs

Fish Tacos with Melon Mint Salsa and Avocado Crema
credit: dishing out health

Fish Tacos with Melon Mint Salsa and Avocado Crema – dishing out health

Healthy Rainbow Sorbet featuring Cantaloupe
credit: the Nutritionist Reviews

Homemade Healthy Rainbow Sorbet by the Nutritionist Reviews

Cantaloupe Banana Nice Cream with Pistachios
credit: Amy Gorin Nutrition

Cantaloupe Banana Nice Cream with Pistachios – Amy Gorin Nutrition

How to Roast Veggies

How to Roast Veggies

It’s no secret that I’m a pretty avid vegetable fan. My favorite way to cook them? Why roasting them of course!

How to Roast Veggies

If you’ve never been a huge fan of veggies or have struggled to get them on to your plate, I’m going to make one simple recommendation – throw them in your oven. Roasted veggies bring out the natural flavors vegetables possess and may make you a veggie-loving convert yet.

Related: Roasted Veggie Quinoa Bowls

And if this is the year you plan on embracing a sustainable way of eating or are looking to get back to basics, discovering ways to prep veggies so that you’ll actually eat them is a pretty important task.

Never roasted your vegetables before? Follow these quick and easy steps:

Step 1: Preheat your oven and step away. Before you grab the olive oil or begin chopping up your vegetables, be sure to turn on your oven. You’ll want to preheat it to 400 degrees F. Do it first so that your oven temperature is on point when its time to throw your veggies in.

Step 2: Grab a bowl and some olive oil. As your oven heats up, you’ll want to set the stage for your roasted veggies. Grab a medium sized bowl and add a Tablespoon of olive oil.

Step 3: Chop your veggies & toss ’em. This is where the fun begins. Chop your vegetables into even sized pieces. Keep in mind that the smaller you chop them, the shorter your cooking time will be. Once they are chopped, add them to your bowl, sprinkle with a dash of salt and pepper, and toss! You want your veggies to be well coated. If needed, add another Tablespoon of olive oil.

Step 4: Line a baking sheet. Cut down on kitchen clean up by lining a baking sheet with parchment paper. Evenly distribute your veggies in a single layer on top of the paper.

Step 5: Place your vegetables in the oven. After you’ve lined your baking sheet, place it in the oven and bake for 30 minutes. Be sure to stir your veggies every 10 minutes or so and adjust total cooking time as necessary. Depending on the type of vegetables you are cooking and size, you may need to cook for a shorter or longer time.

Related: Roasted Carrots with Lentils

Step 6: Top with your favorite fixings. From herbs and spices to flavorful cheese and nuts, you can enhance the flavor of your roasted veggies in a variety of ways. Don’t be afraid to get creative. Just remember to keep it simple and look for fixings that will add nutritional value. After all, its important to make each food count!

Fixings can be added after the vegetables are removed from the oven.

Step 7: Eat those beautiful vegetables! Serve up those roasted vegetables and enjoy. Don’t be surprised if you are overwhelmed with your new love for these tasty morsels.

 

5 In-Season Foods to Add to Your Basic Food List this August

5 Must Eat Foods To Add to Your Food List

The start of a new month means its time to look over our food list, adding in new foods try and possibly even taking some off the menu for awhile.

5 Must Eat Foods To Add to Your Food List

There are many benefits to frequently changing up your food list. Not only can it add a little excitement to your meal plan, but hopefully it will also provide you with more opportunity to get all the nutrients your body needs. After all, every food is different and offers up it’s own unique blend of nutrients necessary for good health.

If you aren’t quite sure what foods to add to your list this month, here are a few foods in-season here in Michigan that you may enjoy adding into your meal plan. These five in-season foods are favorites of mine and can add fun flavor and variety to your favorite summery meals.

Cantaloupe
Best ways to prepare:
How to Prepare a Cantaloupe (PopSugar)
The benefits:  Believe it or not, cantaloupe is very diverse in the nutrients it offers. Its an excellent source of beta-carotene and vitamin C, a very good source of potassium, and a good source of many B vitamins, vitamin K, magnesium and fiber. You’ll even find a little omega-3 fatty acids in there and a wealth of phytonutrients to boot!

Cantaloupe and Blackberry Parfait

This powerhouse hasn’t hit the research spotlight quite yet though. Given its great nutrient package, you can be sure its an asset to your diet this time of year.

Related Recipe: Blackberry and Cantaloupe Parfait

Cauliflower
Best ways to prepare:
Give roasting it a try – its my favorite way to enjoy this versatile vegetable. Sauteing and steaming are two other great methods that will help retain the nutrients of this veggie too.
The benefits: Cauliflower has a subtler flavor than most veggies, making it an easy favorite at the dinner table. Most people can enjoy this veggie in some shape or form, and when they do, they are loading up on important antioxidantsand phytonutrients necessary to keep the body functioning at peak peformance.

Sweet Corn
Best ways to prepare: 3 Easy Ways to Cook Corn on the Cob (the Kitchn)
The benefits: Believe it or not, corn is a great addition to your diet. Because of it’s more starchy nature, it sometimes gets a bad wrap as a less-than-healthy sort of food, but in reality it has a lot to offer. Not only is corn rich in fiber, but it’s also loaded with nutrients that help promote healthy vision.

Plums
Best ways to prepare: How to Prepare a Plum (Jamie Oliver’s You Tube Channel)
The benefits: Plums are another flavorful fruit that can help your meal plan stay fresh and flavorful during the dog days of summer. Because of their rich vitamin C content, they’ll help you better absorb iron. Their soluble fiber can also help regulate blood sugar and help your meal feel more satisfying. Thanks plums!

Black Bean and Feta Cheese Quesadillas with a Peach Plum and Avocado Salsa

Related Recipe: Black Bean and Feta Quesadillas with Peach Plum and Avocado Salsa

Tomatoes
Best ways to prepare:
How to Cook Tomatoes (Better Homes and Gardens)
The benefits: When you think tomato, you really should be thinking health. Tomatoes are rich in nutrition – from traditional vitamins and minerals like vitamin C, biotin, molybdenum, and potassium, to a vast array of phytonutrients, tomatoes are a wellness powerhouse. Studies have shown that when you eat tomatoes, good things happen – promoting heart health, bone health, and reducing cancer risk, incorporating tomatoes into your day is, for most people, a really good idea.

This August, consider rotating in at least one or two of these foods into your regular rotation of foods. Not only will it help keep your meals interesting, but it will ensure you continue to get a good mix of nutrients your body needs.

 

 

5 Minute Apple Peanut Butter Waffles

Apple Peanut Butter Waffles

Apple Peanut Butter Waffles

Apple Peanut Butter Waffles
5 Minute Apple Peanut Butter Waffles
BigOven - Save recipe or add to grocery list
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Whip up these apple peanut butter waffles in 5 minutes!
Servings Prep Time
2 waffles 3 minutes
Cook Time
2 minutes
Servings Prep Time
2 waffles 3 minutes
Cook Time
2 minutes
Apple Peanut Butter Waffles
5 Minute Apple Peanut Butter Waffles
BigOven - Save recipe or add to grocery list
Yum
Print Recipe
Whip up these apple peanut butter waffles in 5 minutes!
Servings Prep Time
2 waffles 3 minutes
Cook Time
2 minutes
Servings Prep Time
2 waffles 3 minutes
Cook Time
2 minutes
Ingredients
Servings: waffles
Instructions
  1. Toast waffles.
  2. Top waffles with peanut butter.
  3. Sprinkle apple pieces and chia seeds on top.
  4. Add a dash of cinnamon and apple pie spice.
  5. Serve and enjoy!
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Black Bean Quesadillas with a Peach Plum and Avocado Salsa

Black Bean and Feta Cheese Quesadillas with a Peach Plum and Avocado Salsa

Black Bean and Feta Cheese Quesadillas with a Peach Plum and Avocado Salsa

Black Bean and Feta Cheese Quesadillas with a Peach Plum and Avocado Salsa
Black Bean Quesadillas with a Peach Plum and Avocado Salsa
BigOven - Save recipe or add to grocery list
Yum
Print Recipe
Black bean quesadillas are the perfect weeknight meal! Serve with a fruity salsa for an added nutrient boost!
Servings Prep Time
4 10 minutes
Cook Time Passive Time
12 minutes 22 minutes
Servings Prep Time
4 10 minutes
Cook Time Passive Time
12 minutes 22 minutes
Black Bean and Feta Cheese Quesadillas with a Peach Plum and Avocado Salsa
Black Bean Quesadillas with a Peach Plum and Avocado Salsa
BigOven - Save recipe or add to grocery list
Yum
Print Recipe
Black bean quesadillas are the perfect weeknight meal! Serve with a fruity salsa for an added nutrient boost!
Servings Prep Time
4 10 minutes
Cook Time Passive Time
12 minutes 22 minutes
Servings Prep Time
4 10 minutes
Cook Time Passive Time
12 minutes 22 minutes
Ingredients
Black Bean Quesadillas
Peach Plum and Avocado Salsa
Servings:
Instructions
  1. Combine peach, plum, avocado, cilantro, lime juice, and salt in a medium-sized bowl. Place in fridge.
  2. While salsa chills in the fridge, prepare your beans for the quesadillas. Combine beans, lime juice, and cilantro. Set aside.
  3. Heat a medium skillet over medium-high heat. Add your olive oil once the pan is heated. (You'll know your pan is ready when you add a drop of water and it sizzles and evaporates on contact.)
  4. While the pan heats, assemble your quesadillas. On one side of the tortilla, layer bean mixture and feta cheese. Fold tortilla over.
  5. Place quesadilla in the skillet. Cook until lightly brown or until cheese becomes slightly gooey. Flip the quesadilla.
  6. Each side should take approximately 2-3 minutes to brown. Adjust heat as necessary to promote even heating.
  7. Remove salsa from the fridge and serve with your quesadillas. Enjoy!
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