Nutrition Packed Summer Grillers

As many of you already know, fruits and vegetables fruits are a fundamental part of our diet and should be included in every meal. Research has shown that a diet high in fruits and vegetables can help decrease your risk for heart disease and certain types of cancer. Fortunately, the warm weather of summer yields a bounty of seasonal fruits and vegetables that are both tasty and nutritious, and grilling them will keep your meals full of flavor and variety.

Corn is one of my favorite veggies of the summer. Its delicious sweetness eliminates the need for any dressings or toppings and can be a versatile addition to any meal or recipe!

Corn contains a good source of vitamin C and is low in fat. It can be eaten straight from the cob or shucked and used to make delicious salads. See my recipe below!!

Nectarines contain phytochemicals, which are beneficial in the prevention of heart disease and macular degeneration. They’re just one of many fruits that are a sweet, refreshing delight that can be enjoyed in many ways: raw, grilled, or in a salad.

Asparagus, tomatoes, eggplant and peppers are some other summer vegetables that cannot be missed! Tomatoes contain lycopene, a known antioxidant. Bell peppers are bright in color; yellow and orange peppers are a good source of vitamin A. Riboflavin also known as one of the B vitamins, plays a crucial role in the body’s production of energy; asparagus and tomatoes are good sources of this nutrient.

Skip the everyday hamburger and hotdog duo and try these delicious recipes instead …


Grilled Asparagus & Shrimp Quinoa Salad with Lemon Vinaigrette

Prep: 45 minutes

Lemon Vinaigrette:

  • 1 tsp grated lemon peel (optional)
  • 3 tbsp fresh lemon juice
  • 2 tbsp olive oil
  • 1 tsp dijon mustard
  • 1 tsp dried thyme leaves
  • 1/2 tsp ground black pepper

Salad:

  • 2 cups fresh asparagus, large spears, cut into 1 inch pieces
  • 1/2 yellow or red bell pepper, cut into 1/2 inch pieces
  • 1 clove garlic, minced
  • 1 (14-ounce) can quartered artichoke hearts, drained
  • 12 ounce jumbo or large raw shrimp, peeled and deveined
  • 1 1/2 cups dry quinoa, cooked according to directions.

Directions:

  1. Place vinaigrette ingredients in a small bowl and whisk; set aside.
  2. Cut vegetables as directed. Heat grill and grilling tray.
  3. Place vegetables and shrimp in a large bowl; add about ⅓ of the vinaigrette (about 3 tbsp) and toss.
  4. Spread shrimp-vegetable mixture over hot grilling tray.
  5. Grill, turning shrimp and vegetables, until done (about 5-6 minutes); remove from grill.
  6. Serve grill mixture over cooked quinoa, and drizzle with vinaigrette.

 Recipe: fruitsandveggiesmorematters.org


Warm Grilled Corn Summer Salad

My mom created this recipe; she is always an inspiration for me in the kitchen!

Prep time: 30 minutes    Yield: 4 servings

Ingredients:

  • 4 ears corn – grilled, shucked, and cut off the cob
  • 1 red bell pepper – diced
  • 1 red onion, diced
  • 2 zucchini or other summer squash – cut into 1/2-inch dice
  • 2 cloves garlic, minced
  • 2 ounces extra virgin olive oil
  • 2 tablespoons chopped fresh parsley
  • Salt and pepper

Directions:

  1. Heat olive oil a large pan over medium-high heat.
  2. Add bell pepper and onion; sauté until softened. Add diced zucchini and garlic; continue to cook until zucchini softens, approximately 5 minutes.
  3. Add corn to pan and season with salt and pepper. Sprinkle with fresh parsley before serving.

Recipe by: Jacqueline Gomes, MBA, RDN

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    King Pak 5-lb white potatoes are all-purpose all-stars. These medium-starch spuds are moist, creamy and suitable for almost every dish served morning, noon, and night. Aside from delicious taste, white potatoes are low fat, fibrous, and high in vitamin C. Bake them whole or boil them to mash with butter and garlic. Excellent on their own, they pair well with just about anything. King Pak 5-lb white potatoes are all-purpose all-stars. These medium-starch spuds are moist, creamy and suitable for almost every dish served morning, noon, and night. Aside from delicious taste, white potatoes are low fat, fibrous, and high in vitamin C. Bake them whole or boil them to mash with butter and garlic. Excellent on their own, they pair well with just about anything. Mild, sweet flavor and creamy texture. Full of essential vitamins and minerals. Easy to clean and simple to prepare.

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  • Size

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    Description

    Vitamin D. Our Farmers Pledge: No artificial growth hormones (No significant difference has been shown in milk from cows treated with the artificial growth hormone rBST and non rBST treated cows). Backed by our five point purity promise. www.dairypure.com. Comments? 1-800-395-7004. Grade A. Pasteurized. Homogenized. Plant No. stamped above. Gluten free. As your trusted dairy, we're passionate about the purity of our milk. That's why we hold our milk to the highest standard. Our farmers pledge to never use artificial growth hormones, just like we pledge to deliver fresh, quality milk from farm to fridge.

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    Coca Cola

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    Driscoll Strawberry Associates, Inc.

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    Pepsi - the bold, refreshing, robust cola Perfect for celebrations big and small Live for now

    Identifier

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    Manufacturer

    PEPSI

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    Garelick Farms® Dairy Pure® Whole Milk. Since 1931. Our farmers pledge - No artificial growth hormones*. Backed by our Five points purity promise®. Vitamin D. Gallon (3.78 L). As you trusted dairy, we're passionate about the purity of our milk. That's why we hold our milk to the highest standard. Our farmers pledge to never use artificial growth hormones, just like we pledge to deliver fresh, quality milk from farm to fridge. Grade A. Pasteurized. Homogenized. Gluten free. *No significant difference has been shown in milk from cows treated with the artificial growth hormone rbST and non rbST treated cows. Please recycle. Comments Call 1-800-395-7004. Visit www.dairypure.com.

    Identifier

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    Poland Spring® Brand 100% Natural Spring Water. Est. 1845. 16 servings*. Proudly from Maine. *16-8 oz servings. Please recycle. Sources: Poland Spring, Poland Spring, ME; Evergreen Spring, Fryeburg, ME; spruce spring, pierce pond township, ME; garden spring, Poland, ME; white cedar spring, Dallas PLT, ME; Bradbury spring, Kingfield, ME and/or cold spring, Denmark, ME. For questions or a water quality report call 1-800-477-7464 or polandspring.com. ©2016.

    Identifier

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  • Size

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    Description

    Dr wt 4 oz. Premium tuna. Since 1899. www.bumblebee.com. Dolphin safe. Gluten free. 100% recyclable packaging. Per 56 g serving: 60 calories, 0 g sat fat (0% DV), 140 mg sodium (6% DV), 0 g sugars. See side panel for full nutrition facts. Excellent Omega-3 EPA & DHA source (Contains 40 mg of EPA and DHA combined per serving, which is 25% of the 160 mg daily value for a combination of EPA and DHA. American Heart Association Certified. Meets criteria for heart-healthy food. While many factors affect heart disease, diets low in saturated fat and cholesterol may reduce the risk of this disease. For inquiries concerning product include number shown on can end.

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    Manufacturer

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  • Size

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    Vitamin A & D. 37% less fat than whole milk. Give 'em five. Since 1906. www.dairypure.com. Comments? 1-800-395-7004. Fat reduced from 8 g to 5 g. Grade A. Pasteurized. Homogenized. Gluten free. Our Farmers Pledge: No artificial growth hormones (No significant difference has been shown in milk from cows treated with the artificial growth hormone rbST and non rbST treated cows). Backed by our five point purity promise.

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    Prices
  • Size

    12 oz

    Description

    Must split & toast! Breakfast like no other. The original nooks & crannies. Per 1 Muffin: 130 calories; 0 g sat fat (0% DV); 210 mg sodium (9% DV); less than 1 g sugars. Bakeries at: Frederick, MD; Placentia, CA; Greenwich, CT; Orlando, FL; Riviera Beach, FL; and Elkhart, IN. Specialty bakers since 1880. BCTGM: Bakery Confectionery Tobacco Workers & Grain Millers union made. AFL CIO CLC. We welcome your questions or comments about this product. Call 1-800-984-0989 Consumer Relations Department. When writing, please include the best by date and coding as well as the bar code and numbers. www.thomasbreads.com. The secret is in the splitting, the toasting to perfection, and the nooks & crannies goodness! For recipes visit us at www.thomasbreads.com. Facebook. Pinterest. Instagram.

    Identifier

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    Manufacturer

    Bimbo Bakeries

    Brand

    Thomas
  • Size

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    Description

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    Identifier

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  • Size

    11 oz

    Description

    8 Sliced Enriched Rolls Quality & Value Kosher

    Identifier

    00011153852903

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    Manufacturer

    BIMBO BAKERIES USA

    Brand

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  • Size

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    Description

    Never from concentrate. Non GMO Project verified. nongmoproject.org. Squeezed from fresh Florida oranges. 100 calories per 8 fl oz serving. Pasteurized. Enjoy Tropicana! Questions or comments? Call 1-800-237-7799. www.tropicana.com. Please recycle.

    Identifier

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    Manufacturer

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  • Size

    15 oz

    Description

    Martin's® Potato Rolls Long. Famous Dutch taste. The taste is golden®. Per 1 roll serving: 140 Calories. 0.5g Sat fat, 3% DV. 180 mg Sodium, 8% DV. 5g Sugars. Net Wt. 15 oz (425 grams). America family owned and operated. We use high protein wheat, flour, nonfat milk, potatoes, real cane sugar, yeast, and real butter in our bakery products. We believe that our high quality ingredients and our dedication to excellence are what has made "Martin's Famous Potato Rolls" the preferred choice in America for the past 50 years! From Martin family & Martin's Team. Made with unbleached flour and has a buttery taste. Delicious to serve at the nicest dinner. Maxi mmmm flavor our home recipe. What makes the perfect roll Soft and tastes great. No high fructose corn syrup. No artificial dyes. No azodicarbonamide(ADA). No trans fats. Non-GMO*. Contains B vitamins and calcium. HIgh quality ingredients = Great tasting rolls and bread! Reg. PA Dept. Agr. *We source non-GMO ingredients. For more information, go to our website: www.potatorolls.com/about/faqs. Call 1-800-548-1200 (8 am - 5 pm / M-F). Visit www.potatorolls.com.

    Identifier

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    Manufacturer

    Martin's Famous Pastry Shoppe, Inc.

    Brand

    Martin's
  • Size

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    Description

    Seasoning. Naturally brewed. Over 300 years of excellence. Good Housekeeping Promises: Limited warranty to consumers.

    Identifier

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    Manufacturer

    Kikkoman

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    Identifier

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  • Size

    128 foz

    Identifier

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  • Size

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    Description

    Martin's® Potato Sandwich Rolls. #1 Branded hamburger roll in America. The Taste Is Golden®. Delicious to serve at the nicest dinners. Famous Dutch taste. Per 1 Roll serving: 130 Calories. 0g sat fat, 0% DV. 180mg sodium, 8% DV. 5g sugars. 7g protein, 15% DV. Maxi mmmm flavor our home recipe. Potato rolls and bread. What makes the perfect roll Soft and tastes great. No high fructose corn syrup. No artificial dyes. No azodicarbonamide (ADA). No trans fats. Non-GMO*. Contains B Vitamins, calcium, & iron. Good source of protein! (*We source non-GMO ingredients. For more information, go to our website: potatorolls.com/about/faqs). High quality ingredients = great tasting rolls and bread! We use high protein wheat flour, nonfat milk, potatoes, real cane sugar, yeast, and butter in our bakery products. We believe that our high quality ingredients and our dedication to excellence are what has made "Martin's famous potato rolls" the preferred choice in America for the past 50 years! May God bless all our customers with goodness and health! We appreciate every one of you! From The Martin Family & Martin's Team. American family owned and operated. 1-800-548-1200 (8 am - 5 pm/M - F). www.potatorolls.com.

    Identifier

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    Manufacturer

    Martin's Famous Pastry Shoppe, Inc.

    Brand

    Martin's
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    Identifier

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  • Size

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    Identifier

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  • Size

    LB

    Identifier

    00275847000005

    SKU/UPC

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  • Size

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    Description

    Poland Spring® Brand 100% Natural Spring Water. 24.5 liter. Made for the Northeast. Proudly from Maine EST 1845. 24-16.9 fl oz (1 pt, 0.9 fl oz) (500 ml) plastic bottles (405.6 fl oz [3 gal, 1 pt, 5.6 fl oz] [12 L] total). Sustainably sourced from local Maine springs. Dallas plantation. Kingfield. Poland spring. Denmark. Hollis. These are some of our spring locations. For a full list of our carefully selected springs, visit us at polandspring.com. Share your ideas: 1-800-477-7464 or visit polandspring.com. Please recycle. Our bottles & shrink wrap are 100% recyclable. © 2016. Questions Comments Call 1-800-477-7464. polandspring.com.

    Identifier

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    Manufacturer

    Nestle Waters North America Inc.

    Brand

    Poland Spring
  • Size

    38 oz

    Description

    Heinz Tomato Ketchup. 57 varieties. Estd 1869. 57 varieties. Grown not made*. Only the best tomatoes for the best ketchup. Our *sun-ripened tomatoes, along with our passion and knowledge, give our tomato ketchup recipe its unique flavor. That's why every tomato in every bottle of Heinz® ketchup is grown from Heinz® seeds. Grown not Made®.... No other tomato ketchup tastes like Heinz® ketchup. Gluten-free. Questions or comments Call 1-800-255-5750 visit us at www.heinzketchup.com.

    Identifier

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    Manufacturer

    H.J. Heinz Company

    Brand

    Heinz
  • Size

    12 ct

    Description

    Locally produced. Farm fresh. USDA grade A. EB quality approved. America's superior tasting egg. Vegetarian fed hens. Now! For your nutritious diet. Excellent source of - vitamins D; E; B2; B12; B5. Plus - 140 mg omega 3; 25% less saturated fat than regular eggs per Egg. See nutrition facts for cholesterol content. BrandSpark: Most trusted by shoppers 2017 (Based on independent market survey. Visit www.eggslandbest.com for additional information). Questions or comments, call 800-922-3447 or visit www.egglandsbest.com. Egg-land's Best eggs just got even better! Farm fresh Egg-land's Best eggs have always been recognized for their exceptional taste. In fact, we've been awarded the Gold Seal as America's Superior Tasting Eggs by the American Masters of Taste. Now, in addition to their great taste, they are an excellent source of vitamin D, vitamin E, vitamin B3 (riboflavin), vitamin B12 and vitamin B5 (pantothenic acid) and also a good source of folate. Plus, our eggs contain 140 mg of omega 3 fatty acids and 225 mcg of lutein and have 25% less saturated fat than regular eggs. How does Egg-land's Best product such nutritious and great-tasting eggs? We feed our hens an improved wholesome, all-vegetarian diet with no animal fats or animal by-products. Laying hens' diets contain no added hormones. Antibiotics are not used in the product of Egg-land's Best eggs. The results: our all vegetarian diet produces important nutrients and the best taste possible. So now you can eat even healthier while enjoying the same great right-from-the-farm freshness and taste of Egg-land's Best eggs! Voted most trusted egg brand by American shoppers. Based on the 2017 BrandSpark American Shopper Study. Visit www.egglandsbest.com for additional information. Saturated fat 25% less than ordinary eggs: 1.5 g vs 2 g (quantities rounded). If you are concerned about cholesterol, follow a diet lower in saturated fat and cholesterol and ask your doctor or dietitian about Eggland's Best clinical studies. For Kosher questions: see www.oukosher.org. Recommended American Diabetes Association/American Dietetic Association dietary exchange: 1 Egg-land's Best egg for 1 medium-fat meat.

    Identifier

    00715141729283

    SKU/UPC

    71514172928

    Manufacturer

    Egg-Lands Best

    Brand

    Egg Lands Best
  • Size

    16 oz

    Description

    Shady Brook Farms® quality 93% lean ground turkey is a perfect choice for any lifestyle. It can easily be substituted for beef in family favorite meals such as spaghetti and meat sauce, stroganoff, and chili. Exact weight product aids in category management. Small case pack quantities eliminate product overload, reducing potential category shrink. With 22 grams of protein per serving, 93% Lean Ground Turkey is an incredibly wholesome, protein-packed option for the health-conscious consumer. Fresh look, same great taste! Look for Shady Brook Farms® colorful new packaging which features one of 700 independent family farms. Shady Brook Farms® turkey products include no growth-promoting antibiotics—just honest, simple turkey. Antibiotics responsibly used only when needed for treatment or prevention of illness. See ShadyBrookFarms.com. Behind every Shady Brook Farms® turkey product is one of 700 independent family farmers raising turkeys with care.

    Identifier

    00072322565017

    SKU/UPC

    7232256501

    Manufacturer

    CARGILL MEAT SOLUTIONS

    Brand

    SHADY BROOK FARMS
  • Size

    1 doz

    Description

    Grade A. Stays fresh. Happiness inside us! From East to the West Sunshine Farms is the best! Gentle care. Simply fresh, simply delicious, simply for our families. Please visit our website at: www.sunshinefarmsinc.com. Per Egg: 90 calories; 2 g sat fat (10% DV); 90 mg sodium (4% DV); 0 g sugars; 8 g protein (16% DV); 1 mcg vitamin D (6% DV). See nutrition information for cholesterol content. Vitamin A: Maintains the skin, immune system and normal vision. Vitamin B12: Aids energy, metabolism, red blood cells and the nervous system. Vitamin D: Keeps bones and teeth healthy and aids absorption of calcium. Vitamin E: Aids nervous system function, contributes to a healthy immune function. Biotin: Aids energy metabolism. Folic Acid: Aids blood formation and tissue growth during pregnancy. Iodine: Aids thyroid gland function, plays an important role in development of the central nervous system. Iron: Assists red blood production and the transportation of oxygen throughout the body. Lutein and Zeaxanthin: Maintain normal vision. Protein: Needed for building and maintaining muscle, organs, skin and tissue, and producing antibodies, enzymes and hormones. Selenium: Protects cells from oxidative damage, maintains the immune system and aids thyroid gland function.

    Identifier

    00804879457336

    SKU/UPC

    80487945733

    Manufacturer

    Sunshine Farms

    Brand

    Sunshine Farms
  • Size

    4 lb

    Description

    15 calories per teaspoon. Non GMO Project verified. nongmoproject.org. For more delicious recipes, visit dominosugar.com. It's sweet to connect! Facebook. Pinterest. Instagram (hashtag)dominosugar. dominosugar.com. Contains: Approximately 9 cups. Questions or comments? Call: 1-800-729-4840.

    Identifier

    00049200045503

    SKU/UPC

    4920004550

    Manufacturer

    Domino Foods

    Brand

    Domino
  • Size

    18 ea

    Description

    Grade A. Stays fresh. Happiness inside us! From East to the West Sunshine Farms is the best! Gentle care. Simply fresh, simply delicious, simply for our families. Please visit our website at: www.sunshinefarmsinc.com. Per Egg: 70 calories; 1.5 g sat fat (8% DV); 70 mg sodium (3% DV); 0 g sugars; 6 g protein (12% DV); 1 mcg vitamin D (6% DV). See nutrition information for cholesterol content. Vitamin A: Maintains the skin, immune system and normal vision. Vitamin B12: Aids energy, metabolism, red blood cells and the nervous system. Vitamin D: Keeps bones and teeth healthy and aids absorption of calcium. Vitamin E: Aids nervous system function, contributes to a healthy immune function. Biotin: Aids energy metabolism. Folic Acid: Aids blood formation and tissue growth during pregnancy. Iodine: Aids thyroid gland function, plays an important role in development of the central nervous system. Iron: Assists red blood production and the transportation of oxygen throughout the body. Lutein and Zeaxanthin: Maintain normal vision. Protein: Needed for building and maintaining muscle, organs, skin and tissue, and producing antibodies, enzymes and hormones. Selenium: Protects cells from oxidative damage, maintains the immune system and aids thyroid gland function.

    Identifier

    00804879457343

    SKU/UPC

    80487945734

    Manufacturer

    Sunshine Farms

    Brand

    Sunshine Farms
  • Size

    9.75 oz

    Description

    Doritos® Tortilla Chips Nacho Cheese. Spicy nacho flavored. Net wt 9 3/4 oz (276.4g). Guaranteed fresh. Until printed date or the snack's on us. Questions or comments 1-800-352-4477. Mon-Fri 9:00am to 4:30pm CT. Email or chat at fritolay.com. ©2013 Frito-Lay North America, Inc.

    Identifier

    00028400642033

    SKU/UPC

    2840064203

    Manufacturer

    Frito-Lay, Inc.

    Brand

    Doritos
  • Size

    1 ct

    Description

    Known as a slicing cucumber, Hothouse cucumbers range in size from 6 to 9 inches, and its dark-green skin is usually waxed to prevent moisture loss. The English cucumber, which may be called seedless, European, burpless, or hothouse (which is where it is commercially grown), grows to between 1 and 2 feet in length.

    Identifier

    00000000045933

    SKU/UPC

    4593