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SUMMER FUN

Summer is a wonderful opportunity to get outside and be more active. Going to local parks to play basketball or go for a jog, finding trails to bike or hike, or swimming at the beach or pool lets you soak up the sun and improve your health! Check out the Mindful by Sodexo website for fitness challenges to try out such as the endurance challenge, squat challenge, and abs challenge.

NATIONAL GRILLING MONTH

July is national grilling month! There are endless options you can create and enjoy with friends and family. Take a look below at food safety tips and recipe options!

  • Wash your hands prior to handling food and after touching raw meat
  • Thaw and marinate food in the refrigerator, not on the counter. Place these items on a low shelf to prevent cross contamination with other foods.
  • Keep raw food separate when grilling: Use separate plates, cutting boards, utensils and grill space for raw foods. Do not put cooked items back on the plate they were thawing or marinating on.
  • Take temperatures! Ground beef and pork should be at least 160°, poultry at 165°, and shrimp and crab until flesh is pearly or white and opaque
  • Keep hot foods hot & cold foods cold by using warmers and ice to prevent bacteria growth. If it is hotter than 90° outside and food is not kept at the right temperature, food needs to be thrown away after one hour.
  • Refrigerate leftovers within 2 hours and eat within 4 days.

Try grilling these options:

  • Tofu or chicken vegetable skewers
  • Flatbread or pizza
  • Fruit skewers with pineapple, peaches, plums, watermelon
  • Corn on the cob
  • Potatoes
  • Grilled shrimp tacos
  • Marshmallows for s’mores

Build a Better Salad

Salads can be a satisfying and delicious entrée when you choose the right ingredients. Take a look below for suggestions on upgrading your salad:

  • Start with dark leafy greens like spring mix or spinach– the darker the green the more nutrients!
  • Add a variety of raw, steamed, or roasted vegetables for different taste and textures
  • Choose lean protein such as chicken, turkey, beans, edamame or tofu
  • Add energy boosting grains such as rice, sweet potato, quinoa, or barley
  • Top with heart healthy fats such as seeds/nuts, hummus, or olive-oil based dressing

Strawberry Salad with Dark Chocolate Vinaigrette

Recipe makes 4 servings

SALAD INGREDIENTS

  • 2 cups water
  • 1/2 cup uncooked quinoa
  • 12 ounces spring mix lettuce
  • 2 cups strawberries, sliced
  • 1/2 cup sliced almonds
  • 3/4 cup thinly sliced red onion
  • 4 teaspoons chopped fresh mint

DRESSING INGREDIENTS

  • 1/4 cup balsamic vinegar
  • 3 tablespoons orange juice
  • 2 teaspoons olive oil
  • 2 teaspoons granulated sugar
  • 3/4 teaspoon Dijon
  • 2 tablespoons unsweetened cocoa

DIRECTIONS:

  1. Cook quinoa according to package directions. Refrigerate until ready to use.
  2. Mix all dressing ingredients, except for cocoa, until sugar has dissolved.
  3. Whisk in unsweetened cocoa until blended. Refrigerate until ready to use.
  4. Toss spring mix (or spinach, kale) with quinoa and mix. Divide into 4 plates. To each plate, add 1/2 cup strawberries, 2 tablespoons onions and almonds, and mint. Drizzle with 2 tablespoons Chocolate Vinaigrette.
  5. Add lean protein, like chicken, turkey, beans, or soy to make a complete meal! Enjoy!

Nutrition: 360 calories, 13 g fat (1.5 saturated), 60 mg sodium, 54 g carbs (10 g fiber), 12 g protein

Recipe from Mindful by Sodexo.

Hey, thanks for reading!

If you have any suggestions or topics you would like to see in future mindful newsletters, reach out to jlitwak@framingham.edu, or call 508-626-4602. I'd love to hear your input!

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Credits:

Created with an image by Louis Hansel @shotsoflouis - "untitled image"