Real Fresh, Real Delicious: Delightful Watermelon Treats
Watermelon. I don’t think one word conjures up images of hot summer days quite like that one.  Watermelon is one of the most versatile, well-loved, and affordable fruits at your neighborhood Brookshire Brothers. Even better, watermelon is a nutrition workhorse, perfect for anyone’s diet. And at only 90 calories and 22 grams of net carbs per two cups, it is the perfect un-guilty pleasure.
 
Watermelon is loaded with vitamin C, nearly all the B vitamins, and difficult-to-get-enough-of minerals like iron, magnesium, and potassium. Watermelon makes a great workout recovery drink, plus it is exceptionally hydrating on a hot summer day with a makeup of 92% water. It has a perfect balance of natural carbohydrates, electrolytes, and even some proteins that can be helpful for recovery from strenuous activity while also preventing dehydration.
 
One watermelon can feed a crowd, and every part of the watermelon can be consumed with some preparation—even the rinds and the seeds! Although simple slices and chunks are the most popular ways to get a watermelon fix, watermelon is actually incredibly versatile with recipes spanning from breakfast time to dinner time, and everything in between.  For an amazing compilation of recipe ideas and even more delicious watermelon information, check out Watermelon.org for inspiration—including these three recipes below!
 

Fresh Mozarella Salad on a plate

Fruity Fresh Mozzarella Salad

Ingredients
      • 2 cups seeded small watermelon balls
      • 2 cups fresh mozzarella pieces
      • 1 cup chopped fresh basil (purple or green)
      • Bunch scallions, trimmed and chopped
      • 1/3 cup extra virgin olive oil
      • Pinch salt and pepper to taste
      • Dash balsamic vinegar as desired
 
Directions
      • 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

Watermelon Dippers
Ingredients
      • 8 ounces sour cream
      • 4 tablespoons sugar
      • 1 teaspoon vanilla extract
      • 1 serving watermelon stix or small wedges
Don't forget to check your weekly ad or the latest digital coupons for extra savings on the ingredients!
 
Directions
      • Blend together the sour cream, sugar and vanilla in a small serving bowl.
      • Use as a dip for the watermelon.

Watermelon Lemonade

Watermelon Lemonade

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

Angela Larson

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.
 
 
One Chicken, Three Easy Meals

Real Fresh, Real Delicious, and Real Satisfying

 
Need some meal ideas that are protein-rich, veggie-packed, quick-n-portable, and top-of-the-line DELICIOUS? With one roast chicken, you can make all three of these healthy dishes below. Pick up a tasty rotiserrie chicken from your neighborhood Brookshire Brothers or make time over the weekend to slow roast a chicken yourself. From there, try one (or all three) of these crowdpleasing variations for an easy lunch or a no-fuss dinner.
 
Get even more meal mileage out of your chicken with this thrifty and delicious idea: save the chicken bones and scraps (before and after roasting) and add them to a crockpot with water to cover and simmer on low for 24 hours. The result? Real fresh, real delicious chicken bone broth for a soup later in the week!
 
Someone carving a delicious roast chicken
 

Slow-Roasted Extra Juicy Whole Chicken

Note: I used red pepper flakes and fennel seeds for a hint of spice and an herby flavor, but it tastes great with just salt and pepper or any spice mix of your choosing.
 
Ingredients
1 whole chicken, giblets removed
1 tablespoon extra virgin olive oil
Salt and pepper, to taste
(Optional) ½ teaspoon red pepper flakes
(Optional) 2 teaspoons fennel seeds
 

Feeling adventurous? Here are three more takes on roast chickenMediterranean Roast Chicken with Green Olives, Fennel Seeds, and Thyme, Peruvian Roast Chicken with Cilantro and Jalapeño Sauce, Balsamic Roast Chicken and Potatoes

 
Directions
  • Preheat oven to 325 degrees. Rub chicken all over with extra virgin olive oil. Generously season with salt and pepper. Sprinkle on added seasoning, as desired.
  • Roast, breast side up for 70-90 minutes, until breast registers 160 degrees on a thermometer.
  • Let cool and shred meat. Shredded meat may be stored in the refrigerator for up to 4 days.

A coconut wrap filled with veggies and turkeyDouble Protein Veggie Wrapper’s Delight

Ingredients
Wraps, such as tortilla, pita, etc. (I used coconut wraps for a grain-free option)
Turkey slices
Guacamole (I love the single serving cups for individual wraps)
Spring mix lettuce
Shredded carrots or broccoli carrot slaw
Sugar snap peas, split in half
Cherry tomatoes, halved
Shredded chicken pieces
Salad dressing (as desired)
 
Don't forget to check your weekly ad or the latest digital coupons for extra savings on the ingredients!
 
Directions
  • Assemble wraps by placing turkey on top of wrap following by guacamole, lettuce, shredded carrots, snap peas, shredded chicken, and cherry tomatoes.
  • Drizzle with salad dressing if desired.
  • Roll up and take a walk while you eat!

Garden Salad with Shredded Chicken and Homemade Balsamic Vinaigrette

Ingredients
Spring mix lettuce or baby spinach
Cherry tomatoes
Shredded carrots
Fresh broccoli cut into small pieces
Shredded chicken
Pine nuts, slivered almonds, chopped walnuts, or chopped pecans
Balsamic vinegar
Extra virgin olive oil
Salt and pepper to taste
 
For another option, check out this Crunchy Asian Chopped Salad recipe previously featured in "Cooking with Kate: Take the Labor Out of Labor Day, PART II"
 
Directions
    • Assemble salad with lettuce and vegetables, topping with chicken and nuts, as desired. Add black pepper to salad as desired.
    • To prepare dressing, add equal parts balsamic vinegar and olive oil to a mason jar with a pinch of salt, seal tightly with lid and shake until emulsified.
    • Drizzle salad with dressing and serve.

A delicious looking plate of chicken salad on lettuceSweet and Crunchy Chicken Salad

Ingredients
Shredded chicken, chopped fine
Golden raisins
Dates, pitted and chopped
Pecans, toasted and chopped fine
Mayonnaise
Applesauce
Salt and pepper, to taste
Lettuce, tortillas, bread, or other wrap for serving
 
Directions
Mix shredded chicken, golden raisins, dates, and pecans in a bowl (proportioned as desired).
Add mayonnaise and a spoon full of applesauce for sweetness and stir until desired consistency is achieved.
Serve.
Visit your local Brookshire Brothers to get cookin' today! 
 

 

Angela Larson

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. 

 
Real Fresh, Real Delicious Summer Salad
Summer is in full swing, which also means cucumbers and tomatoes are at the peak of freshness and flavor. Take advantage of the seasonal nutrition with a colorful summer salad like this Cucumber, Mint, Tomato, and Fresh Mozzarella Salad recipe. It’s packed with fresh, flavorful produce you can find at your neighborhood Brookshire Brothers. Better yet, it comes together in minutes and always delights everyone, whether it’s the out-of-towners at your next summer shindig or just the kids excited for something new at dinner. 
 
Cucumber Mint, Tomato, and Fresh Mozzarella Salad
Don't forget to check your weekly ad or the latest digital coupons for extra savings on the ingredients!
 

Cucumber, Mint, Tomato, and Fresh Mozzarella Salad

Cucumber, Mint, Tomato, Fresh Mozzarella Salad

Ingredients

    • 1 large cucumber, seeded, and diced (peeling optional)
    • 1 cup cherry tomatoes, halved
    • 4 ounces fresh mozzarella “pearls”
    • 1 sprig of mint, chopped fine
    • 2 tablespoons white wine vinegar
    • 1 tablespoon extra-virgin olive oil
    • ½ teaspoon salt
    • Pepper to taste 
Find a nearby Brookshire Brothers to get started today!
 
Directions
    • Add all ingredients to a large bowl and toss gently to combine.  Serve.
Look up more quick and easy healthy menu options on the blog.
 

 
Angela Larson
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. 

 

Spring Showers Bring May (Flower) Salads
Did you know that pansies and violas are edible and taste just like lettuce? Pick up the ingredients for this real fresh, real delicious salad at your neighborhood Brookshire Brothers—flowers optional! The best part? Berries are in season now!
 

A Berry Pretty Salad

Spring Showers Bring May (Flower) Salads
 With Goat Cheese, Honey Toasted Pecans, and Balsamic Vinaigrette
 
Ingredients
5 oz salad greens
½ c. pecans
2 Tbs honey
3 Tbs extra virgin olive oil
3 Tbs balsamic vinegar (I used a well-aged variety for more sweetness)
1 tsp Dijon mustard
½ teaspoon salt
1 c. berries (I used blackberries and blueberries), rinsed and drained
1/3 c. crumbled goat cheese
Pepper, to taste
Optional garnish: pansies or viola flowers
 
Don't forget to check your weekly ad or the latest digital coupons for extra savings on these ingredients!
 
Directions
  • Toast pecans lightly in a dry skillet over medium-high heat, stirring frequently, for about 6 minutes or until fragrant. While still warm, add honey to pecans and toss to coat.  
  • Mix extra virgin olive oil, balsamic vinegar, Dijon, and salt in jar or container. Shake vigorously until emulsified.  
  • Divide lettuce between two bowls for two large dinner salads or four bowls for smaller side salads.  Top with toasted pecans, crumbled goat cheese, berries, and salad dressing. Add cracked pepper to salad, to taste. Garnish with pansies or violas for an extra special and beautiful salad.

 
Angela Larson
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. 
 
Ditch the Salad Bar

Eat better. That’s what we all plan to do at the start of every year after coming off the holiday binge on all things delicious. If we could just eat better, then we might fit into that pair of jeans we’ve been keeping around just in case. And with all that extra energy we might even get around to finishing those Pinterest projects — all 3,674 of them.

Problem is, what exactly is healthier? Sure, cut back on the fast food, eat less sugar and fried food, but what do you eat instead? Most people head for the holy grail of healthiness: the salad bar. And while the salad bar may appear to be the mecca of healthy eating, I encourage you to look closer and think again.

What is the salad bar’s biggest offense? Lurking among all that beautiful vegetable goodness is that last little thing you drizzle on the salad: the dressing. The problem with dressing? No, it’s not the calories; it’s the soybean oil, which is the majority of practically every commercial salad dressing on the face of the earth. Soy — that’s healthy, right? Well, not exactly. Over 85 percent of the soy grown in the United States is a genetically modified organism (GMO) and new studies have shown that soybean oil likely contributes to other problems like diabetes and heart disease when compared to other dietary oils.

Another thing that can make your salad a little healthier is to go organic.  Whenever possible, buy organic produce when it is available and your budget allows. The next best thing is to peel items like apples and peaches. And if nothing else, wash your produce thoroughly with vinegar and running water to remove as much residue as possible.
 

So, is there any saving grace for salad? If salad’s not healthy, then what is? Salad can be a very healthy choice, if you do it right. Bring your salad savviness home and spruce up the ingredient list with some olive oil and good quality produce.

The last key to solving the salad dilemma is in making your own dressing at home. While soybean oil is a dietary villain, extra virgin olive oil is a dietary hero that is so good for you, it’s ridiculous. Make dressing at home with just two main ingredients: olive oil and something tangy like vinegar or citrus juice. Try this local recipe at home, and you’ll be well on your way to completing at least one of those long overdue Pinterest projects. Maybe.

Simple Salad Dressing

1 tablespoon vinegar of any type or citrus juice
2-3 tablespoons extra virgin olive oil (adjust according to taste)
1 teaspoon Dijon mustard (optional)
Pinch of salt and pepper

Add all ingredients to a Mason jar or well-sealed container. Shake until emulsified. Serve. 

Find other tips to keep your New Year healthy from Angela Larson here.

Angela Larson is a registered dietitian (RD) who works with Brookshire Brothers promoting real fresh, real delicious healthy foods and providing nutrition education to the community. She is also a clinical dietitian representing Woodland Heights Medical Center in Lufkin where she does community 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. Look for Angela's monthly articles in Charm East Texas.  

Nature's Health Food - Fresh Salads

Start off 2016 with a healthy salad! We've got a great recipe to share with you and your family to keep your next salad interesting.

To download PDF, click here