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  • Writer's pictureArwen Rasmussen

Summertime Nutrition

Submitted by Bernie Allen,ADRC Nutrition Program Coordinator

During the summer months, fresh produce grows in abundance.  This benefits us all, as eating a well-balanced diet rich in fruits and vegetables can help us stay healthy.  Many delicious fruits and veggies are in season during the summer.  While fruits and veggies are nutritious year-round, they often taste even better and are less expensive when you can get them fresh in-season.  

One great way to enjoy June’s bounty of healthy food is to make a seasonal salad.  Creating your own salad is simple and easy.

  • Quick preparation:  You just need a big bowl, chopping board, good knife and your favorite vegetables and healthy toppings.

  • Versatility:  You can make a savory salad with lettuce, tomatoes and cucumbers, or you can sweeten things up by mixing in fresh berries or dried fruit.

  • Keeps you full:  For a filling, satisfying salad, try adding a protein such grilled chicken or steak, or a hard-boiled egg.

  • Cost-effective:  You can make a wonderful salad that serves four people for less than 20 dollars!  

Healthy Lunch Recipe: Kale Salad With Berries

Recipe from 


• 5-7 kale leaves (stems removed)

• ½ cup blackberries

• ½ cup raspberries

• ¼ cup goat cheese, crumbled

• ½ cup walnuts

• 1 cup strawberries

• 1 lime

• 3-4 Tbsp. olive oil 

• 6 oz. grilled, sliced chicken


1. Chop kale leaves to desired size (the smaller, the better), and slice the strawberries.

2. Toss kale, berries, walnuts, cheese, and chicken together.

3. For the dressing, drizzle the olive oil on the top and squeeze one lime’s worth of juice into the salad.  Serve and enjoy. 

Another way to make eating healthy easier is by growing your own vegetables.  You can improve your diet and augment your fitness regimen by adding gardening into your routine.  June is a great time to plant cabbage, carrots, summer squash, cucumbers and many herbs.  Plus, you get a workout as you plant. 

Try these tips:

• Remember to stretch.  It’s best to stretch for a few minutes before gardening/physical activity.

• Do it yourself.  Leave the weed whacker in the garage – you’ll get more exercise by doing the weeding and other activities by hand.

• Vary your activities.  There’s plenty to do, so try spending small chunks of time on a vary of tasks: raking, pruning, digging, weeding and mowing.

• Bend at the knees.  Avoid bending at the waist, especially when lifting heavy items.  This will help reduce the risk of a back injury.


Cool down afterward.  Take a short walk around your garden and admire you hard work

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