EAT FOR HEALTH
DO-IT-YOURSELF
JULY EDITION
Tips to Remember
3 Reasons Why You Should Eat Healthy When Outdoors:
• Healthier foods = more energy for adventures
• Revs your immune system, keeping you healthy for summer fun
• Replenishes electrolytes lost through sweat
What Your Nutrition Expert Says About Eating Well Outside:
• Lighten your load by drinking plenty of water before going
outside for an extended period of time.
• Cook foods to proper temperatures (for instance, chicken should
be cooked to an internal temperature of at least 160 degrees).
• Map out your meals, and prepare what you can in advance so you
have more time to enjoy the outdoors.
How Will You Eat For Health This Month?
Monday
Tuesday
Wednesday
Thursday
Friday
Oatmeal Energy Bites
Lemon Chicken and
Vegetables in Foil
Dutch Oven Stuffed
Peppers
Campfire Banana Boats
Skinny Pina Colada
Improving Health One Meal at a Time
These energy bites are
packed with protein and
fiber.
Vegetables are rich in
antioxidants and fiber.
Bell peppers are rich in
vitamin C.
Bananas provide instant
energy.
Coconut water is
refreshing and full of
electrolytes.
Consult with your physician before beginning a new diet program.
HIGHMARK.COM
EAT FOR HEALTH
DO-IT-YOURSELF
JULY EDITION
Oatmeal Energy Bites
Ingredients (for 20-24 energy bites):
• 1 cup rolled oats
• ¼ cup ground flaxseed
• ½ cup almond butter (or peanut
butter)
• ½ cup chocolate chips
• 1⁄3 cup raw honey
Preparation:
In a large bowl, mix all ingredients together. Drop teaspoon-sized balls onto
baking sheet lined with parchment paper.
Freeze until set, about one hour.
Enjoy and store leftovers in a Ziploc bag in fridge or freezer.
Personalize this recipe with add-ins such as raisins, dried cranberries or
pumpkin seeds.
This recipe is: fiber-rich
Lemon Chicken and Vegetables in Foil
Ingredients (for 4 servings):
• 3 tablespoons olive oil
• 2 cups mixed summer vegetables,
cubed (red potatoes, zucchini, etc.)
• 2 tablespoons Dijon mustard
• 4 boneless, skinless chicken breasts
• 2 teaspoons dried spice rub
(equal parts thyme, rosemary • 1 lemon, thinly sliced
and black pepper)
Preparation:
In a small bowl, combine 2 tablespoons olive oil, mustard and dried spice
rub. Season with salt and pepper to taste. Set aside.
Tear 4 sheets of foil, about 12 inches in length. Divide vegetables into 4
equal portions and place on foil in single layer. Fold up all 4 sides of each
foil piece. Top with chicken. Using your fingers or a brush, spread mustard
mixture on both sides of chicken. Top with lemon slices and remaining olive
oil. Fold the sides of the foil over the chicken. Seal foil packets closed.
Place foil packets in campfire or on grill and cook until chicken is cooked
through and vegetables are tender, about 25-30 minutes.
This recipe is: low-sodium
EAT FOR HEALTH
DO-IT-YOURSELF
JULY EDITION
Dutch Oven Stuffed Peppers
Ingredients (for 4 servings):
• 4 bell peppers
• 2 cups cooked rice
• 2 tablespoons olive oil
• 1 15-ounce can tomato sauce
• 1 large onion, chopped
• ¼ cup shredded extra sharp
Cheddar cheese
• 2 cloves garlic, minced
• 1 ½ cups ground turkey or tofu
Preparation:
Grease your dutch oven. Prepare campfire or grill. Cut the tops off peppers.
Trim remaining pepper from tops. Chop and reserve for stuffing. Remove
seeds from main part of pepper.
In a skillet, sauté onion in olive oil until translucent. Add garlic and chopped
pepper tops. Cook until softened, about 5 minutes. Stir in tofu or ground
turkey. Mix in rice and half the can of tomato sauce. Place stuffing inside
peppers and put in dutch oven. If you have leftover stuffing, place around
the peppers. Spoon tomato sauce on top of peppers and sprinkle with
cheese.
Place dutch oven in hot coals or on grill, making sure it is level. Cook until
peppers are softened and stuffing is heated through.
This recipe is: high in vitamin C
Campfire Banana Boats
Ingredients (for 4 servings):
• 6 bananas
• 6 tablespoons dark chocolate chips
• 6 tablespoons chopped, toasted hazelnuts or walnuts
• 1 teaspoon ground cinnamon
Preparation:
Heat grill or prepare campfire with a grill rack.
Slice bananas in half lengthwise, keeping the peel. Place on foil and gently
open the banana’s slit. Insert chocolate chips, hazelnuts and cinnamon.
Wrap foil tightly around the banana, making sure contents won’t pour out
of foil. Repeat for remaining bananas.
Place bananas on the campfire or grill and cook for 5-8 minutes, until
banana is softened and chocolate is melted. (Check by opening foil and
stabbing with a fork.) Serve hot and enjoy.
This recipe is: rich in minerals
EAT FOR HEALTH
DO-IT-YOURSELF
Skinny Pina Colada
Ingredients:
• 8 ounces coconut water
• 4 ounces pineapple juice
• 1 gallon water
Preparation:
Pour ingredients in a pitcher. Stir to combine.
This recipe is: high in electrolytes
JULY EDITION
EAT FOR HEALTH
DO-IT-YOURSELF
JULY EDITION
Your Grocery List
o
Almond or peanut butter
o
Hazelnuts or walnuts
o
Bananas
o
Lemon
o
Bell peppers
o
Black pepper
o Mixed vegetables (red potatoes,
zucchini, etc.)
o
Boneless, skinless chicken breasts
o
Chocolate chips
o
Cinnamon
o
Coconut water
o
Dark chocolate chips
o
Dijon mustard
o
Dried rosemary
o
Dried thyme
o
Olive oil
o
Onion
o
Pineapple juice
o
Raw honey
o
Rice
o
Rolled oats
o
Tomato sauce
o Extra sharp shredded Cheddar
cheese
o
Garlic
o
Ground flaxseed
o
Ground turkey or tofu
12/15
CS 205822