Get Cooking With These 3 Healthy Summer Recipes
July is here and summer cookouts are in full swing, which means it’s time to get outside, test your grilling skills, and hang out with friends and family. It also…
July is here and summer cookouts are in full swing, which means it’s time to get outside, test your grilling skills, and hang out with friends and family. It also means it’s time to figure out what you need to bring to the party.
And sure, you could stop at the grocery store and bring a boring potato salad. But if you want to impress your friends, our partners at Virtua Health have 3 simple and healthy recipes to get you started.
Homemade Turkey Burgers – Servings 4
While it’s almost impossible to beat the classic cheeseburger these healthy turkey burgers will give them a run for their money.
Ingredients
- 1 pound 93% lean ground turkey
- 1/3 cup seasoned breadcrumbs
- 1 egg
- 1 clove of garlic (minced)
- 4 hamburger rolls (Old Tyme 647 if possible)
- 4 slices Fat-Free American Cheese
Directions
- Mix turkey, breadcrumbs, garlic, and an egg in a medium bowl until well combined.
- Shape into 4 even patties
- Grill on medium heat for approximately 5 minutes on each side or until they are fully cooked. (165*F internal temperature). Add 1 slice of cheese to each burger and put the buns on the grill to toast for 30 seconds before removing the burgers.
- Remove buns and assemble the burger (additional toppings optional).
3 Layer Parfait – 4 servings
Need a last-minute party pleaser? These parfaits are quick, easy, and sure to be a hit.
Ingredients
- 2 cups of fresh strawberries
- 2 cups of fresh blueberries
- 1 cup of non-fat vanilla Greek yogurt
- Honey – Optional
Directions
- Rinse the fruit and cut the strawberries into quarters.
- Assemble the parfaits in this order. First, add ½ cup of blueberries to your serving cup. Then add ¼ of the yogurt in a layer above the blueberries. Lastly, add ½ cup strawberries on top.
- Optional for some added sweetness drizzle some honey on the top.
Multi-Color Roasted Potatoes – 6 servings
Who doesn’t love a delicious plate of potatoes? This healthy alternative to fries is sure to be a hit.
Ingredients
- 2/3-pound blue potatoes
- 2/3-pound red potatoes
- 2/3-pound yellow potatoes
- 2 Tablespoons Olive oil
- 1 Teaspoon Garlic Powder
- ½ Teaspoon Paprika
- 3 Tablespoons Fresh Herbs (Chopped, Rosemary, Parsley, Thyme, Basil)
- ½ Teaspoons Salt
- ½ Teaspoon Pepper
Directions
- Preheat oven to 425 degrees.
- Wash the potatoes and cut them into 1-inch cubes.
- Toss potatoes in a large bowl with olive oil and all listed seasonings.
- Arrange potatoes on a baking sheet in a single layer evenly spaced.
- Bake at 425 for 25-30 minutes or until a fork can easily go through the potato.
- Serve on your choice of a plate or bowl.
We hope you get the chance to try these healthy recipes. Either way, enjoy your summer cookouts. And if your summer gets slowed down due to unexpected stomach issues, connect with a specialist at Virtua GI & Digestive Health. Their team of gut-health experts will ensure everything runs smoothly down there, literally.
5 Mindfulness Activities to Calm Your Mind
Every once in a while, taking a big deep breath is just what the doctor ordered. We know it probably seems impossible to relax when you’re running on pure adrenaline and have an endless to do list every day. But finding that time is extremely important for your mental health.
In honor of Mental Health Awareness Month, our friends at Virtua Health put together this list of five mindfulness activities to help you relax, take a deep breath, and calm your mind.
Gratitude Lists
If you’re stressed out and feel like nothing is going your way, take time each day to make a list of between five and 10 things that you are grateful for. This will help ground you and allow you to focus on all of the good things in your life.
Journaling
Journaling is proven to help with emotional processing and self-reflection, both of which are important for mental health. It can be done in a variety of ways, such as answering a specific prompt or by writing about how you’re feeling. You will be more relaxed once you get your feelings onto some paper!
Yoga
When it comes to mental health, yoga is amazing. It helps to boost mood, reduce stress and anxiety, improve quality of sleep, and help you feel more connected to yourself. It also improves cognitive function and can help your entire body relax. Best of all, it’s something that anyone can do from anywhere.
Coloring Books
One of the most fun ways to help calm your mind is coloring. Coloring can help reduce both anxiety and depression. There are a ton of different coloring book options to choose from, but we recommend a “mandala” like adult coloring book to help your mind simmer down. Happy coloring!
Cold Plunge
Taking a dip in a freezing cold tub and taking ice cold showers have been huge crazes lately. And rightfully so. This trend greatly benefits both your mental and physical health. It helps reduce depression, provide stress relief, enhance quality of sleep and more. Talk to your doctor to make sure it’s a good option for you.
Now more than ever
Now more than ever, it’s important to put your health first. If you aren’t feeling like yourself this season, our friends at Virtua Health can get you the care you need. Get the conversation started and connect with one of their primary care physicians today.
