Happy Independence Day!

Berry and Watermelon Spinach Salad

Dressing:
3 tablespoon olive oil
2 tablespoons fresh squeezed lime juice
1 teaspoon The Delicious Dietitian Thai Spice Blend

Whisk the lime juice into the olive oil until emulsified. Add the Thai Spice Blend and whisk until combined. 

Salad:
4 cups fresh baby spinach
1 cup fresh mint leaves, rough chopped plus extra for garnish
2 cups watermelon, deseeded and cut into 3/4″ chunks
1 cup blueberries
1/2 cup strawberries, sliced

Toss the spinach and mint together in a large serving bowl. A few minutes before serving, fold in the fruit and gently drizzle with the prepared dressing. Add a little bit of dressing at a time, and stop when you think you have enough–this salad is great with just a hint of dressing.

Garnish with a sprig or two of mint and serve.

Thai Spiced Fruit Salad

This festive fruit salad works well as a side dish for a holiday breakfast or brunch, or as a healthy alternative to heavy dips and hors d'ouerves for a cocktail party.  Citrus shines in winter months, and the bold ruby color of the pomegranate makes a beautiful and healthy display!  

Thai Spiced Fruit Salad

2 cups orange sections (about 4 oranges) 

1/2 cup pomegranate arils 

4 sliced peeled kiwifruit

1 (4-pound) pineapple, peeled and cut into 1-inch cubes 

1 teaspoon grated lime rind

1 tablespoon fresh lime juice

1 tablespoon fresh orange juice 

1/8 teaspoon The Delicious Dietitian Thai Spice Blend

Combine first 4 ingredients in a medium bowl. Combine rind and next 3 ingredients (through Thai Spice Blend) in a small bowl. Gently stir lime mixture into fruit mixture; cover and chill.

Family Friday

What better time to emphasize family meal time than during the holiday season? As schedules become more packed with holiday events, shopping trips, and travel time it is difficult to focus on dinner time at home and connecting with your kids.

An excellent way to maximize your time at home is to include your kids in food preparation for family dinner. Not only are your kids learning good skills for life, but they are able to increase their interest in trying new foods. Kids of any age are able to help through cutting, pouring, and mixing.

Pouring, mixing and counting are skills that are appropriate to reinforce with toddlers. Older children can practice their math and measuring skills by preparing the ingredients for toddlers to pour/mix. Teens are perfect for a little more responsibility. It is a prime opportunity to teach them cooking methods like grilling and sauteing.

Try out the meal below for your family cook time:

Glazed Pork Tenderloin

Serves 4

1 pound pork tenderloin, trimmed of fat

Non-stick cooking spray

1 tsp The Delicious Dietitian Southern Spice Blend

1/2 cup marmalade

1 Tbsp The Delicious Dietitian Red Muscadine Wine Vinegar

1. Slice the pork into about 4 pieces and sprinkle with Southern Spice Blend.

2. After spraying a skillet with cooking spray, cook pork approximately 4 minutes on each side at medium-high heat. The internal temperature should be 160 degrees Fahrenheit.

3. Rest pork tenderloin on a separate plate.

4. Add marmalade and Red Muscadine Wine Vinegar to pan. Reduce for 3-5 minutes and pour over pork slices.

Harvest Salad

Serves 4

4 cups of romaine lettuce, chopped
¼ cup pomegranate seeds

1 apple, chopped

¼ cup crumbled bleu cheese or gorgonzola cheese

¼ cup of olive oil
Juice of 1 lemon
2 tablespoons The Delicious Dietitian Blueberry Wine Vinegar
¼ teaspoon ground black pepper
¼ teaspoon sea salt

1. Mix olive oil, lemon juice, Blueberry Wine Vinegar, black pepper, and sea salt then set aside.

2. Toss together romaine, apple, pomegranate seeds in a large bowl.

3. Add mixed dressing.

4. Sprinkle cheese crumbles over top.

Anna Dean is a registered, licensed dietitian with professional experience in preventative nutrition for cardiac disease and diabetes. She also served as a professor in nutrition and a contract dietitian in pediatrics assisting with menu development. Dean holds a Bachelor of Science in nutrition from Texas A&M University and a Master of Science in nutrition from University of the Incarnate Word. Join her conversation on Twitter @adeanrd