With the kids out of school and summer in full swing, we put together a few healthy frozen treats to cool everyone down on any hot summer day. These treats are easy to make and utilize natural sugars and healthy sweeteners. Enjoy!
Strawberry Watermelon Homemade Popsicles
Homemade pops are a favorite healthy treat on those hot summer afternoons. The key to any good ice pop is the mold. You can find a popsicle mold just about anywhere, but we love Nopro’s ten-pop mold (Amazon, Walmart, Target). The pops look store bought and are easy to remove. For the strawberry watermelon pops, you need two cups of strawberries, two cups of watermelon and one the juice of one lemon. Combine all three ingredients in a blender and blend until they are liquified. Fill the molds and freeze for four to six hours. And there you have it – a sweet summer treat with only natural sugars. This will make 10 pops.
Frozen Yogurt Fruit Bark
Here’s another frozen treat to satisfy anyone’s sweet tooth. You will need a sheet pan that can fit in your freezer. We suggest lining it with wax paper before you begin for easy cleanup. Grab a large container of your favorite plain yogurt and mix it with a tablespoon of vanilla. Pour the yogurt directly on to the pan, evening it out slightly with a knife or spoon. Add fruit directly to the yogurt. Get creative with your combinations! Blackberries, raspberries and strawberries make a good combo as does kiwi, pineapple, blueberries and strawberries. Freeze the bark as-is for four to six hours. Slice and enjoy! For a fun twist, add granola and raisins or used flavored yogurt.
Lemon Raspberry Sorbet
This easy sorbet recipe doesn’t even require an ice cream maker! Simply blend together one cup of frozen raspberries, one-half cup of water, and one-half tablespoon of lemon juice (add a bit more if you like it tart). As these are blending, slowly add up to one-third of a cup of raw honey. This will add a natural sweetness. Taste it regularly as it blends until you reach the desired flavor. Then freeze until the desired consistency is acquired. This only makes one serving but the recipe is easy to double (or triple!).
And there you have it: three quick, easy, and healthy desserts your whole family will love — even the picky eaters! Wondering what’s for dinner, now that dessert is covered? These frozen desserts are the perfect treat to complete a meal begun with one of our fully-prepared freezer meals or meal kits. The One Pan CBG (Chicken, Bacon, and Green Beans) meal kit and the Vegetarian Lasagna freezer meal are both staff family favorites.
Text by Amy Haupt
You’ve probably seen posts about the Whole30 Diet circulating on social media. That’s because Whole30 encourages participants in the diet to share their stories. Not only does this keep them accountable, but it also helps them to find encouragement from fellow dieters. But what exactly is Whole30? And why is it all over your social media feeds?
What Is Whole30?
This program revolves around 30 days of clean eating. The program promises that if you try clean eating for just 30 days, it’ll change your relationship with food. According to Whole30, certain foods negatively impact your mental and physical health. Some of these food include sugar, grains, dairy and legumes. So, rather than counting calories, you simply focus on eating foods that are good for your health.
What Can I Eat?
There are pretty specific rules as to what you cannot eat. The number-one food group on the list is sugar, whether real or artificial — including substitutes like stevia and honey. The program also doesn’t allow for alcohol or tobacco. Grains, legumes, and dairy? Also not allowed. Don’t panic, though — that’s just for 30 days. If you feel stuck and unsure of what you can eat, Whole30 has a list of approved foods and brands, as well as their own meal plans.
What Are the Benefits?
This diet sounds a little extreme, but the program promises a vast variety of benefits. For one, it’s only 30 days to clean out your body and allow yourself to start fresh with a new mentality with food. After those 30 days, it’s not necessary to be as restrictive with your food choices, but you can keep the lessons learned from Whole30 in mind. Some of the benefits listed on Whole30’s website are weight loss, improvement to body composition, high energy levels, improved athletic performance, better sleep, improved focus andmental clarity, and a sunnier disposition.
If you’re struggling to get started on your Whole30 journey, you can try one of Market Table’s salads, Light Lunchboxes, or frittatas — just ask for it without cheese. We even have meal kits to help you cook healthy food at home. If you see anything else on the menu that looks good but doesn’t meet the Whole30 requirement, we can help you find a substitute.
Text by Katherine Polcari
The international avocado market blew up from 2012-2016. In fact, the exports increased as much as 30% in some areas — and no, it’s not just because of Millennials and their avocado toast. Here’s why the fruit (yes, we said fruit!) is so sought-after.
First: A Little U.S. History
In 1914, the US banned the import of Mexican avocados into the continental United States as a way to stop the seed weevil from destroying American farms. The California Avocado Grower’s Exchange began growing and selling the fruit instead. However, they couldn’t keep up with the demand of the whole country. For decades, only states on the west coast with fresh fruit markets were able to enjoy the creamy fruit.
What’s in a Name?
In the years following the ban, the fruit became known as “alligator pears.” The thick skin was bumpy and various shades of green, like the reptile, and the shape was that of a pear. The California Avocado Grower’s Exchange worked to change the name to avocado, thinking that the exoticism of the name would lend to its reputation as a luxury fruit.
In 1997, the US started to slowly lift the ban. But there were still hurdles to overcome. Many Americans didn’t understand how to properly eat an avocado. So, the growers launched a campaign to educate Americans. One of the best facets of this campaign was the Super Bowl/Guacamole Bowl recipe contest. The growers’ PR firm asked various NFL teams for their best guac recipes. The firm suggested that the best recipe might predict the winner of the Super Bowl. The plan worked, and Americans fell in love with guacamole. In fact, we consume 8 million pounds of it every Super Bowl Sunday.
Study after study confirms that the avocado is one of the healthiest foods on the planet. Just a 3.5 ounce serving contains Vitamins K, C, B5, B6, E, A, B1, B2 and B3. It also contains other nutrients, like folate, potassium, magnesium, manganese, copper, iron, zinc and phosphorus. There are 160 calories in this one serving, with only 2 grams of net carbs, 15 grams of healthy fats and 2 grams of protein.
All of these nutrients lead to different health benefits. Avocados promote weight loss. They contain low amounts of saturated fat and curb hunger. The fruit improves overall heart health by lowering blood pressure and bad cholesterol. Avocados also have anti-aging benefits from being packed with antioxidants. And they even improve eye health.
Let’s Have a Toast
Chefs love to use avocados in recipes. Their creaminess is great for balancing acidity or spice. The avocado flavor is delicate enough not to overwhelm any other ingredients.
And, of course, there’s avocado toast. It’s a simple, filling snack or breakfast food that is quick to prepare and scrumptious to boot. Add salt, pepper, olive oil and whatever other topping you’d like. A fried or soft-boiled egg would be perfect. Or if it’s too early to think about making your own, swing by Market Table for a breakfast featuring our tasty avocado toast.
From the way sales have increased each year, it is clear that, when it comes to the avocado, Americans have no problem in making up for lost time.
Text by Jennie Tippett
What’s meal prepping? The idea is simple: you plan and prepare ingredients for the coming week’s meals. This could be as small as cutting veggies or as much as making a whole meal beforehand. It’s a simple and easy way to make meals effortless — and it’s easy to get started.
If you want to start meal prepping, planning is key. Put together recipes for the meals you want to eat this week. Make a list of the ingredients you’ll need. Go grocery shopping in advance, perhaps on a Saturday so there’s no pressure. Make sure you’re getting the most out of your ingredients. For instance, if you get a can of beans that’s more than one serving, try finding a good way to use the rest. This article offers ten options for leftover beans.
Cover the basics
Once you have recipes and ingredients, do as much in advance as you can. Cut vegetables, season meat and put whatever you can into food storage containers. A good rule of thumb: prepare the ingredients enough so that the actual meal only takes ten minutes to make. That way, you’re not taking up too much time or effort and you’re eating well. Ideally, you can just microwave one bowl and eat it. Sometimes that doesn’t work out, but as long as your meals are easier to make, then you’re benefiting from meal prepping.
Prep for your health
Prepping is a great way to make cooking easier, but also to make meals healthier. Try making a larger meal for lunch. Make your dinner simple and healthy. This is a great way to stay fit. Your body is better at digesting and burning off what you eat for lunch since you do more after eating. Use a template to keep yourself motivated and prevent burn-out while scheduling recipes. Also, plan for nights you want to eat out or to use leftovers from another meal. Try to have a few back-up recipes that you can make with no hassle in case your meal prep gets ruined. It happens to everybody!
Make the most out of it
The great thing about meal prepping is that you don’t have to do it all yourself. Here at Market Table, we do the prep for you with our Light Lunchboxes. Not only are they delicious, but they can fit any diet. Our Southwest Chicken Burrito Bowl is packed with flavor and it’s gluten-free. The Cilantro Lime Chicken with Cauliflower Rice makes for a tasty paleo– or Atkins-friendly meal. You can pre-order our Light Lunchboxes by Wednesday at 6 p.m. and pick them up on Sunday. And if you need a fast, last-minute meal fix, we’ll always have some options in-store.
Text by Cameron Sullivan
Changing your eating habits may sound like a big undertaking, but it doesn’t have to be. Eating healthy doesn’t mean that you have to give up you favorite foods. Instead, just throw in some healthy alternatives. They’ll still hit the spot — and food blogs do all of the hard work for you. The writers have already tested the recipes, and they’re here to help you kickstart your journey to healthy eating. Here are five of our favorite healthy food blogs.
Kelsey Boyte, the writer of Happy Yolks, offers insight into her life with each blog post. There are lots of tidbits about her husband, who does all of the blog’s photography. As an added bonus, Boyte writes about her dog, who sits happily at her feet during the whole cooking process. This blog is filled with detailed, beautiful pictures and a lot of feel-good recipes. There’s even an option where you can click on your favorite ingredient and a list of recipes will pop up.
A Couple Cooks
Another husband and wife duo created A Couple Cooks. Soja Overhiser writes the posts and her husband, Alex, does the photography. The couple is very honest about their own experiences, including Soja’s cancer and miscarriage. Healthy recipes, cookbooks and podcasts are all available on their website. Each recipe also includes a list of healthy facts about the dish. They even have an entire section of recipes dedicated to desserts! Healthy food doesn’t have to exclude chocolate, especially when you can use vegan substitutes.
Oh She Glows
Angela Liddon started making healthy foods to help recover from an eating disorder, which also inspired her new plant-based diet. She writes that she had always struggled with either binging or starving herself, but, when she started to experiment with new recipes, her relationship with food changed. Angela used her husband as her inspiration when making healthy foods. Since he’s an avid fast-food lover, she knew that if she made a healthy dish that her husband loved, everyone would love it.
Eating Bird Food
Besides the perfectly sarcastic blog title, Eating Bird Food offers more than healthy recipes. You’ll find healthy exercise routines on the blog, too. Brittany Mullins started the blog after finding a healthy way to lose weight. She shares her story about the benefits of clean eating as well as strength training. A pescatarian for 6 years, Mullins writes that she now sees the value in including lean meats in her diet. Now she strives to find a healthy balance rather than cutting out an entire food group.
The Domestic Man
The writer of The Domestic Man, Russ Crandall, found out that he had an autoimmune disease when he had a stroke at age 24. After years of different medications and one potentially fatal surgery, Crandall found that a paleo diet helped to reverse some autoimmune symptoms. Crandall said that he finally felt like he was in control again. Crandall’s blog looks a little different than others because he doesn’t limit himself to just lean meats or plant-based foods. His recipes are a great way to start dipping your toes into the diverse choices of healthy food diets.
Text by Katherine Polcari