produce of the week: blueberries

for our "produce of the week" section, we will choose produce that is on sale locally and teach you a few easy ways to incorporate it into your diets!

this week's produce: blueberries.

they're on sale in orem for 99 cents at the sunflower market, so you have no excuses!

blueberries are packed full of antioxidants, which help prevent the aging of cells, have cognitive benefits, and help rid the body of toxins. plus, they're a tasty summer treat!

blueberry breakfast smoothie (via)

ingredients

• 1/2 cup blueberries
• 1/2 cup strawberries
• 1/2 cup blackberries
• 1 medium carrot
• 1 cup low-fat milk
• 1 cup pomegranate (cranberry is an okay substitute)
• 2 cups ice

instructions

add ingredients to blender and blend thoroughly, until smooth. enjoy!

makes 2 servings 

spinach salad with blueberries and lime vinaigrette 

(via)

ingredients

4 cups (about 4 ounces) baby spinach
1/4 cup mint leaves
Juice of 1/2 lime
2 teaspoons balsamic vinegar
1 teaspoon chopped shallot
1/2 teaspoon salt
1 tablespoon extra-virgin olive oil
Freshly ground black pepper, to taste
1/2 cup fresh blueberries

instructions

1. Place the spinach in a large mixing bowl. Stack the mint leaves and cut them crosswise into thin strips. Toss in with spinach.

2. For the dressing, combine the lime juice, vinegar, shallot, and salt in a small bowl. Whisk in the oil. Season to taste with pepper.

3. Pour the dressing over the greens, tossing to coat lightly. Divide the dressed spinach among 4 salad plates. Sprinkle the blueberries over the spinach. Serve immediately.

Serves 4.

At-Home Zumba Workout

If you're reading this, you have access to an easy, at-home workout! Turn this video on whenever you have a 25-minute break... as your child naps, as your bread bakes, or during commercials of your favorite sitcom! Better yet, grab your kids, and work out as a whole family!

Zumba is a fun, energetic form of dance that serves as a solid cardio workout and can be varied to increase intensity.

It's the perfect "social" workout; grab your girlfriends, and DANCE!

<iframe width="640" height="480" src="http://www.youtube.com/embed/0PGLuQ16krY?rel=0" frameborder="0" allowfullscreen></iframe>

Healthy Eating Tips

Organize your kitchen

1. Make sure you have required ingredients on hand. if necessary, attach notes to food items so they won't be eaten before you need them

2. Collect and organize your recipes

3. Keep often used kitchen equipment in convenient places. you can store rarely used pieces in harder to reach places

Clean-up Quick

1. Clean up as you cook

2. Soak pots and pans while you eat to save time

3. Instead of putting all the dishes away after they're dry, why not set the table for the next meal?

Plan Ahead

1. Plan menus for a week

2. Make your grocery list as you plan your menus

3. Plan leftovers into your schedule

Cook Smart

1. Take a moment to read through your recipe to familiarize yourself with it

2. Gather all ingredients and utensils you need before you start 

3. Avoid distractions if possible. You'll be more efficient if your attention isn't divided

Use Your Resources

1. Look for cooking shortcuts at the grocery store

2. Use your kitchen appliances to your advantage

3. Enlist the help of others. Make meal time a fun and helpful learning experience for the family!

FREE Fitness Club Trials.

So, you want to exercise, but you feel like you don't have the resources?

We've done a bit of research for you, and you can try several different gyms in the Utah County are for free! 

24 Hour Fitness Free 7 Day Trial

Golds Gym Free 7 Day Trial

come back and tell us about your experiences... which did you like better? How did you feel after you exercised?

recipe: gluten-free oatmeal chocolate chip cookies.

ingredients: 

-3 eggs well beaten

-1 cup raisins (i use chocolate chips instead!)

-1 tsp. vanilla

-1 cup butter, softened

-1 cup brown sugar

-1 cup white sugar

-1 tsp. salt

-2 1/2 to 3 cups gluten-free flour 

-1 tsp. ground cinnamon

-2 tsp. baking soda

-2 cups gluten-free oatmeal (i just used irish oats)

-3/4 cups nuts (optional)

instructions: 

1. preheat oven to 350 degrees.

2. cream together butter, brown sugar, white sugar, and salt.

3. add other ingredients, adding eggs last.

4. stiff dough. scoop 1 tbsp. size drops of dough onto ungreased cookie sheet.
5. bake 10-12 minutes or until golden brown.

recipe: lemon pepper chicken.

ingredients:

-4 chicken breasts

-1 lemon (lemon juice works fine too)

-lemon pepper

-olive oil

instructions:

cut the chicken breast into 1-inch wide strips. place chicken in bowl or pan for marinating. cut lemon and squeeze juice to cover each chicken strip. drizzle with olive oil, and cover generously with lemon pepper.

let marinate for 2+ hours, then toss on the grill! pair with some rice, fruit, and a steamed veggie or two.

this is one of the easier meals i've made... the chicken is bursting with flavor and tastes really fresh and summer-y. it's perfect for feeding big crowds, too.. cheap and filling!