1. Go outside. I don’t need to quote studies to tell you that going outside is good for your well-being.  There are so many things that make it great – plenty of opportunities to move, sunshine to help set your circadian rhythm and make vitamin D, and even just being around plants and trees has been shown to improve mood and increase longevity.  So find an excuse and go outside every chance you get. 
2. Makeover your beverage choices. Beverages are an easy place to make changes that will have a lasting impact on your health.  Most people assume there’s nothing healthy to drink if you’d like anything other than plain ol’ water, but there are plenty of options to wet your whistle while boosting your health.  Awesome beverage options are green tea, herbal teas, kombucha, cold-pressed juices and smoothies, coconut water, aloe vera juice, nut milks, and good old fashioned cow’s milk.  Check out your neighborhood Brookshire Brothers for plenty of beverage inspiration for the coming year.  
3. Share meals. Eating together with loved ones and friends is a wonderful habit to work toward for the good of everyone involved.  Sharing family meals teaches children to eat well and provides a place of connection where the day pauses and everyone is engaged with one another.  Work toward sharing more meals with loved ones this year, and take the time to really enjoy the food and the company.  
4. Revamp your breakfast routine. One of the most frequently missed opportunities to bolster a healthier diet is at breakfast.  Breakfast is a great time to get healthy proteins and nutrient-rich foods into your daily routine, but many people get stuck in a breakfast rut with the same old choices day after day.  Try some healthier options in the coming year like homemade oatmeal, plain Greek yogurt, cottage cheese, fresh fruit, homemade smoothies, or my favorite – eggs.  Don’t miss the opportunity to nourish your body well at the start of the day.  In a hurry?  Check out some of the great new breakfast options available that are less carb-centric at your neighborhood Brookshire Brothers.  I’ve seen protein packed options like egg sandwiches sans the bread in my local refrigerated and freezer cases. 
5. Take walks. Walking is a great way to connect with nature, friends, and family.  It’s also a foundational human movement that we often neglect as being essential to good health.  Strive to walk three to five miles a day like most of humankind has over the course of history – our bodies are made to walk.  Include a walk – short, long, or anywhere in-between -- as part of your daily routine as often as possible. 
6. Eat plants. Most of us aren’t eating enough wholesome plant foods.  Including a wide variety of fruits and vegetables in your diet is a no-brainer, but don’t neglect the other plant food superstars like nuts, seeds, lentils, beans, peas, and a variety of whole grains other than wheat.  Plant foods are always a great choice, so when you reach for a snack and plan a meal, remember to aim to include whole plant foods more often and skip the processed stuff as much as possible.  
7.  Get bored. I am a big believer in staring out the window, without a phone or any other distraction in hand.  Allow your mind to wander and drift without being beckoned by the many distractions and forms of entertainment we tend to gravitate toward.  Take a couple minutes each day to hit the pause button without any form of entertainment or distractions and just “be.”

Savory Cajun-Spiced Popcorn

• • • 12 cups plain popcorn (about 2/3 cup kernels unpopped)
    • 2 tablespoons extra virgin olive oil
    • ½ teaspoon garlic powder
    • ½ teaspoon paprika
    • ½ teaspoon cumin
    • ¼ teaspoon ground thyme (or ½ teaspoon dried thyme leaves)
    • 1/8 teaspoon white pepper or black pepper
    • 1/8 teaspoon cayenne pepper
    • Salt to taste

• • • Spread popcorn on a large sheet pan. 
    • Drizzle with olive oil. 
    • Mix all spices together in a small bowl and sprinkle over popcorn. 
    • Season with salt to taste. 
    • Toss to combine and serve.

Peanut Butter and Chocolate Drizzle Popcorn

• • • 12 cups plain popcorn (about 2/3 cup kernels unpopped)
    • 2/3 cup chocolate chips, semi-sweet or milk chocolate
    • 1 teaspoon coconut oil or other neutral tasting cooking oil
    • 2/3 cup no-stir peanut butter (creamy or crunchy, as desired)

• • • Spread popped popcorn out on a large sheet pan.
    • Warm chocolate chips and oil in a microwave-safe bowl for 1 minute on 50% power.
    • Stir and then warm for an additional 15-30 seconds at a time at 50% power, stirring after each time, until chocolate chips are fully melted.
    • Drizzle chocolate over popcorn with a spoon.
    • Warm peanut butter in a microwave-safe bowl until warm enough to drizzle, about 30-60 seconds. Drizzle peanut butter over popcorn.
    • Allow chocolate and peanut butter to cool enough to harden (can be done in the refrigerator), and enjoy!

Cookie Butter Popcorn

• • • 12 cups plain popcorn (about 2/3 cup kernels unpopped)
    • 1/3 cup white chocolate chips
    • 2/3 cup Biscoff cookie butter
    • Optional:  Sprinkles for decoration

• • • Spread popped popcorn out on a large sheet pan.
    • Warm white chocolate chips and cookie butter in a microwave-safe bowl for 1 minute on 50% power.
    • Stir and then warm for an additional 15-30 seconds at a time at 50% power, stirring after each time, until mixture is fully melted.
    • Drizzle mixture over popcorn with a spoon.
    • Add sprinkles as desired.
    • Allow topping to cool enough to harden (can be done in the refrigerator), and enjoy! 

Angela Larson is a registered dietitian nutritionist (RDN) who works with Brookshire Brothers promoting real fresh, real delicious foods.  Delicious food is her passion, so she loves trying new recipes and exploring the more holistic side of health and nutrition.  When Angela isn't working with Brookshire Brothers, she's a mostly stay-at-home mom who loves to cook, garden, and spend time outdoors with her husband, Austin, and their two daughters.

• • • ¼ large red onion, diced small
    • 2 tbsp. red wine vinegar
    • 1/4 teaspoon kosher salt (or 1/8 teaspoon table salt)
    • 3 tbsp. lemon juice (from one lemon)
    • 2 tbsp. honey
    • 3 tbsp. olive oil
    • 5 cups thinly sliced cabbage (10 oz.)
    • 3/4 cup fresh pomegranate seeds (from one large pomegranate)
    • 1 large unpeeled apple, cored and diced (any variety desired)
    • 3/4 cup pecans, lightly toasted and chopped coarsely
    • Salt and pepper to taste
    • 1/2  tsp. table salt

• • • Pickle the red onions by combining them with red wine vinegar and ¼ teaspoon kosher salt. 
    • Set aside to pickle while preparing the other ingredients (at least 15 minutes). 
    • Combine lemon juice, honey, and olive oil in a well-sealed jar and shake vigorously to combine.  (Alternately, combine in a bowl and whisk well.) 
    • Combine cabbage, pomegranate seeds, and diced apple in a bowl. 
    • Drizzle dressing over the top, add pickled onions and all the pickling liquid, and toss to combine. 
    • Add toasted pecans and salt. 
    • Add black pepper to taste.
    • Serve. 

Spicy Roasted Cauliflower with Pecorino Romano Cheese

• • • 1 head cauliflower, washed and outer leaves trimmed
    • 2 tbsp. extra virgin olive oil
    • 2-3 tbsp. grated Pecorino Romano cheese
    • ½ tsp. red pepper flakes (or less if a less spicy dish is desired)
    • Salt and pepper

• • • Position oven racks to top and bottom positions. 
    • Preheat oven to 450 degrees. 
    • Prepare a large sheet pan.
    • Halve cauliflower through central stem.
    • Cut each half into four equal wedges.
    • Trim bottom of cauliflower stem to remove any tough parts. 
    • Place on sheet pan and drizzle with olive oil. 
    • Sprinkle evenly with salt and pepper, to taste. 
    • Place cauliflower on bottom rack of oven and roast for 10-12 minutes. 
    • Rotate pan and move to top rack of oven for an additional 10 minutes until cauliflower is tender and edges have browned. 
    • After removing from oven place on serving platter and sprinkle with grated cheese and red pepper flakes. 
    • Serve immediately.

• • • 4 tbsp. unsalted butter, cut into 4 pieces
    • 2 tbsp. half and half
    • ½ tsp. table salt
    • ½ tsp. granulated sugar
    • 2 pounds sweet potatoes

• • • Combine butter, half and half, salt, sugar, and sweet potatoes in a 3 to 4 quart saucepan. 
    • Cook, covered, over low heat, stirring occasionally, until potatoes fall apart when poked with a fork, 35-45 minutes. 
    • Off heat, mash sweet potatoes in saucepan with potato masher. 
    • Stir in pepper and serve immediately.  

Visit your local Brookshire Brothers for all your real fresh, real delicious ingredients!

Crockpot Salmon with Fresh Herb Caper Relish

• • • 1 lemon, sliced ¼ inch thick
    • 2 tablespoons fresh parsley, stems removed and reserved
    • 2 tablespoons fresh dill, stems removed and reserved
    • ¼ cup dry white wine (alternately 1 Tbs white vinegar mixed with 3 Tbs water)
    • 4 (6-ounce) skin-on salmon fillets, 1 to 1 ½ inches thick
    • Salt and pepper
    • 1 small shallot, minced
    • 2 tablespoons capers, rinsed and minced
    • 1 tablespoon honey
    • 1 tablespoon cider vinegar
    • 1 tablespoon extra-virgin olive oil

• • • Fold sheet of aluminum to fit into bottom of the slow cooker with a 1-2 inch lip all around to keep liquids in.
    • Arrange lemon slices in bottom of slow cooker and scatter reserved herb stems over lemon. 
    • Pour wine into slow cooker. 
    • Add water until liquid is level with the top of the lemon slices. 
    • Season salmon with salt and pepper and place skin-side down in the slow cooker on top of the lemon slices. 
    • Cover slow cooker and cook on low setting until salmon is opaque and registers 135F. 
    • Begin checking for doneness after 1 hour. 
    • Salmon may take 1-2 hours to cook, depending on size of the pieces and the slow cooker.
    • After salmon is cooked through, discard cooking liquid and serve immediately with herb caper relish. 

• • • While salmon is cooking, mince parsley and dill leaves. 
    • Mix together with minced shallot, capers, honey, vinegar, and olive oil. 
    • Season with salt and pepper to taste. 
    • Cover and allow relish to sit at room temperature until salmon is finished cooking. 
    • Serve with cooked salmon.

Italian Flatbread Pizzas with Pesto and Sun-Dried Tomatoes

• • • Preheat oven to 425 degrees.
    • Position oven rack in middle of the oven.  
    • To assemble flatbreads, spread basil pesto on each bread, sprinkle sun-dried tomatoes and mozzarella on top. 
    • Season to taste with salt and pepper. 
    • Add any optional ingredients of fresh mozzarella or cherry tomatoes as desired.  
    • Bake flatbreads for 9-11 minutes, until cheese is melted and they are heated through and slightly brown on the edges.  
    • After removing from oven, sprinkle optional fresh herbs over flatbreads, and drizzle with balsamic vinegar and olive oil.  
    • Serve with a simple garden salad.  

Roast Jerk Chicken with Pineapple Mint Salad

• • • Blend all ingredients except chicken and lime wedges in a blender or food processor until well blended and smooth, about 30 seconds to 1 minute. 
    • Transfer chicken and marinade to a gallon-sized zipper lock bag and seal the bag, pressing out any excess air.
    • Toss chicken inside the bag several times to coat well.
    • Place in the refrigerator for least 2 hours and up to 24 hours. 

• • • If time allows, remove chicken from refrigerator for up to 1 hour before cooking. 
    • Preheat oven to 425F and place oven rack in middle position. 
    • Arrange chicken pieces in a 9x13 casserole dish or a baking pan with the skin side up and drizzle marinade over the pieces to coat.
    • Roast the chicken for 50 minutes to 1 hour 10 minutes, or until chicken breasts reach an internal temperature of 160 degrees or dark meat reaches an internal temperature of 170 degrees.
    • Allow to rest for 5-10 minutes before serving, spooning pan drippings over the chicken.
    • Serve with steamed rice and pineapple side salad.   

• • • Remove mint leaves from stems and coarsely chop.
    • Toss all ingredients together. 
    • Serve with roasted chicken. 

Fruity Fresh Mozzarella Salad

• • • Toss together the watermelon, mozzarella, basil, scallions and oil.
    • Season with salt and pepper to taste.
    • Serve over a bed of baby greens with crostini on the sides.
    • Drizzle a bit of balsamic vinegar over if desired.

 Watermelon Dippers

• • • 8 ounces sour cream
    • 4 tablespoons sugar
    • 1 teaspoon vanilla extract
    • 1 serving watermelon stix or small wedges

• • • Blend together the sour cream, sugar and vanilla in a small serving bowl.
    • Use as a dip for the watermelon.

Watermelon Lemonade

• • • 1/2 cup lemon juice
    • 2 1/2 cups water
    • 2/3 cups agave syrup
    • 2 cups watermelon chunks

• • • Place all the ingredients in a blender and blend until smooth.
    • Serve over ice. 

Visit your local Brookshire Brothers for all your real fresh, real delicious ingredients!

Round out your steak night with these three nutritious dishes from Angela Larson, RD: Roasted Potato Wedges, Roasted Squash, and Grilled Mushrooms. 

Looking for some tasty sides to accompany your special steak dinner? Check out some of my tried-and-true favorites, perfect quick and easy sides that will cook while your steaks are on the grill!

• • • 2 pounds white button mushrooms
    • 2 tablespoons extra virgin olive oil
    • Salt and pepper

• • • Wash mushrooms.
    • Trim stems.
    • Toss with 2 tablespoons olive oil, and salt and pepper to taste. 
    • Place on grill gill side down and grill for 6 minutes until charred. 
    • Flip and grill for an additional 4-6 minutes until charred and tender. 
    • Serve.

Roasted Potato Wedges

• • • 3 tablespoons extra virgin olive oil
    • 2 pounds Russet potatoes, scrubbed
    • Salt, to taste

• • • Position oven racks to top and bottom of oven. 
    • Preheat oven to 425 degrees. 
    • Prepare a sheet pan with parchment paper or spray generously with cooking spray. 
    • Prepare potatoes by cutting into 8 even wedges. 
    • Toss potatoes with extra virgin olive oil and salt to taste. 
    • Cover baking sheet tightly with aluminum foil and place in the oven for 10 minutes on bottom rack. 
    • Remove foil move potatoes to top rack of oven and roast for additional 10-13 minutes until tender and lightly golden brown, rotating pan halfway through cooking time.

Roasted Summer Squash

• • • 5-6 medium summer squash - zucchini and/or yellow squash will work (as much as can fit in a single layer on a rimmed sheet pan can be used)
    • 2 tablespoons extra virgin olive oil
    • Salt and pepper
    • Optional: freshly grated parmesan cheese

• • • Position oven racks to top and bottom of oven.
    • Preheat oven to 425 degrees.
    • Prepare a sheet pan with parchment paper or spray generously with cooking spray. 
    • Prepare squash by washing, drying, and cutting into slices about ¼ inch thick.
    • Place in a single layer on sheet pan and drizzle with olive oil.
    • Season to taste with salt and pepper. 
    • Place in oven on bottom rack and cook for 10 minutes.
    • Rotate pan and move to top rack for an additional 10-12 minutes, until tender and starting to brown on bottom. 
    • Turn broiler on high and cook for an additional 1-2 minutes until spotty brown on top.
    • Monitor closely to prevent burning.
    • Remove from oven and serve immediately with optional grated parmesan cheese.

Visit your local Brookshire Brothers for all your real fresh, real delicious ingredients!

30+ Snack Ideas For A Real Fresh, Real Delicious Summer

Feelin' Fruity?

Something a Little More Savory

Lower-Carb & Protein Packed

• • • 2 pounds ripe tomatoes, cored, seeded, and chopped medium
    • 2 teaspoons salt
    • ½ small red onion, chopped fine
    • 1 jalapeño chile, seeded and minced
    • ¼ cup chopped fresh cilantro leaves
    • ¾ teaspoon cumin powder
    • 1 tablespoon lime juice

Instructions:

• • • Combine tomatoes with salt. 
    • Place tomatoes in strainer set over bowl and let drain 30 minutes.Discard liquid.
    • Meanwhile, combine remaining ingredients in medium bowl.
    • Combine drained tomatoes with remaining ingredients.
    • Allow to sit at room temperature for one hour for flavors to combine (if you can wait that long!)
    • Serve with chips for dipping.  

• • • 8 large slices hearty white sandwich bread
    • 1 ½ cups whole milk, warmed
    • 3 large egg yolks
    • 2 tablespoons brown sugar
    • ¾ teaspoon ground cinnamon
    • 2 tablespoons unsalted butter, melted (plus additional butter for cooking)
    • ¼ teaspoon table salt
    • 1 tablespoon vanilla extract
    • Maple syrup for serving
    • Optional: Fresh fruit for serving. Try sliced bananas, strawberries, or blueberries.

• • • Adjust oven rack to middle position and heat oven to 300 degrees.
    • Place bread on wire rack set in rimmed baking sheet.
    • Bake bread until almost dry throughout (center should remain slightly moist), about 16 minutes, flipping slices halfway through cooking.
    • Remove bread from rack and let cool 5 minutes.
    • Return baking sheet with wire rack to oven and reduce temperature to 200 degrees for keeping cooked French toast warm. 
    • Whisk milk, yolks, sugar, cinnamon, 2 tablespoons melted butter, salt, and vanilla in large bowl until well blended.
    • Transfer mixture to 13- by 9-inch baking pan.
    • Soak bread in milk mixture until saturated but not falling apart, 20 seconds per side.
    • Using slotted spatula, pick up bread slice and allow excess milk mixture to drip off; repeat with remaining slices.
    • Heat ½ tablespoon butter in 12-inch skillet over medium-low heat.
    • When foaming subsides, use slotted spatula to transfer 2 slices soaked bread to skillet and cook until golden brown, 3 to 4 minutes.
    • Flip and continue to cook until second side is golden brown, 3 to 4 minutes longer. 
    • Adjust temperature as needed if cooking too quickly.
    • Transfer to baking sheet in oven to keep warm.
    • Wipe out skillet with paper towels.
    • Repeat cooking with remaining bread, 2 pieces at a time, adding ½ tablespoon of butter for each batch.
    • Serve warm, passing maple syrup separately and fresh fruit on top, as desired. 

Visit your local Brookshire Brothers to get cookin' today! 

Angela Larson is a registered dietitian (RD) who works with Brookshire Brothers promoting real fresh, real delicious foods and nutrition education to the community. She is also a clinical dietitian representing Woodland Heights Medical Center in Lufkin where she does outreach education on food and nutrition. Food is her passion, so Angela loves trying new recipes and exploring the more holistic side of nutrition. Angela loves to cook, garden, and spend time outdoors. In addition to the Brookshire Brothers blog, look for Angela's monthly articles in Charm East Texas.