TEN TIPS FOR COOL SUMMER TREATS

Summertime is a great time to enjoy whatever fresh fruits and veggies abound in your neck of the woods. Purchasing locally grown fresh produce saves you money, provides great nutrition, and is good for the environment. Many of these cool summer treats can be made with fresh ingredients or those that you have frozen during their peak season. Other ingredients are included to compliment the taste and nutritional value of the fruits and veggies. Remember, Fruits and Veggies: More Matters!

Strawberry Milkshake
Mix in a blender on high: 1 cup fat free milk, ¼ teaspoon vanilla extract, 1 tablespoon sugar OR 2 packets sugar substitute (or sweeten to taste), and ½ cup quartered frozen strawberries. [Wash, quarter, and freeze strawberries at the height of their season; they will keep for about six months.]

Banana Milkshake
Mix in a blender on high: 1 cup fat free milk, ¼ teaspoon vanilla extract, 1 tablespoon sugar OR 2 packets sugar substitute (or sweeten to taste), and 1 small sliced frozen banana. [Frozen sliced bananas will keep about two weeks.]

Orange Smoothie
Mix in a blender on high: 1 cup fat free milk, 1 small can frozen orange juice concentrate, ½ teaspoon vanilla extract, ¼ cup sugar or equivalent sugar substitute (or sweeten to taste). Add ice cubes one at a time until desired consistency (about 12).

Fruit Cup with Pizzazz
Cut up two or three of your favorite seasonal fruits and/or berries in a bowl. Put ½ to 1 cup portions into small bowls. Add a spoonful of fat free or low fat vanilla yogurt and a sprinkle of wheat germ or chopped nuts to each. [NOTE: You can make your own vanilla yogurt by adding vanilla extract and sugar or sugar substitute to plain yogurt.]

Lime Spritzer
Add a squeeze of fresh lime juice (to taste) to a glass of seltzer or club soda with crushed ice for a refreshing and no-calorie thirst quencher.

Cantaloupe Supreme
Top ½ cup of small cantaloupe chunks (or be fancy and use a melon ball maker) with a small scoop of low fat vanilla ice cream.

Orange and Blue Delight
Mix cantaloupe chunks or balls with blueberries for a healthy and tasty “Go Gators” treat. A great choice for tailgating and game day parties.

Ants on a Log
This is a traditional children’s favorite that the whole family can enjoy. Spread peanut or nut butter (cashew or almond butter) on celery sticks and dot with raisins. Serve with fat free milk for nutrition and to help with chewing and swallowing! (Don’t serve peanut or nut butters to very young children.)

Veggies with Dip
Crunchy cold veggies with a refreshing low fat buttermilk ranch dressing dip make a great summertime snack. Colorful and nutritious choices include carrot and celery sticks, cucumber rounds, grape tomatoes, bell pepper slices, and broccoli “trees” (blanch broccoli for two minutes and cool quickly for best color, texture, and taste, and for food safety).

Tomato Basil Delight
Slice plum tomatoes in half. Place a thin slice of mozzarella cheese and a fresh whole basil leaf (or chopped fresh basil) on each tomato half. Drizzle each with a few drops of extra virgin olive oil and sprinkle with salt and/or black pepper (optional).