Sky Lakes Medical Center | Live Smart | Summer 2019

2 LIVE smart | Summer 2019 Keep summer sweet Keep your summer naturally sweet with this pineapple mango salsa recipe, an original by Andie Sherer, RDN, LDN, a dietitian at Sky Lakes Diabetes and Nutrition Services. A refreshing and colorful twist on the classic snack, this colorful salsa is sure to beat the heat—perfect for a picnic or poolside. Add a satisfying crunch by serving with whole-grain tortilla chips or cinnamon pita chips. Pineapple Mango Salsa Makes 8 servings. Ingredients 1 cup diced pineapple 1 cup chopped frozen mango chunks 1 cup diced orange bell pepper 1 cup diced Roma tomatoes 1 ⁄ 3 cup chopped cilantro ¼ cup minced red onion 1 tablespoon diced jalapeño Juice from 1 lime Salt and pepper to taste Directions Mix pineapple, mango, bell pepper, tomatoes, cilantro, red onion, jalapeño and lime juice in medium bowl. Add salt and pepper to taste. Chill in sealed container until ready to serve. Nutrition Information Serving size: ½ cup. Calories: 35; total fat: 0g; saturated fat: 0g; sodium: 40mg; carbohydrates: 8g; fiber: 1g; sugars: 6.5g; protein: 0.5g. Mad about melons At last! Melon season is fast approaching. That means soon you’ll be treating yourself to one of summer’s true delights: a ripe, juicy, sweet melon. Besides tasting oh-so-good, melons are good for you. They are rich in vitamin C, which helps boost the immune system. Cantaloupes are an especially good source of this antioxidant that helps lower your risk of cataracts. Some melons are also an excellent source of vitamin A, which helps night vision, and potassium, which can help keep blood pressure in a healthy range. Melons are also low in calories and sodium and are saturated fat- and cholesterol-free. Pick smart Of course, to truly enjoy melons, you want to select the ripest you can find. Here are some signs of ripeness: ▸ ▸ Ripe cantaloupes have a dull yellow background with raised netting. These melons should be fragrant, and the blossom end (which is opposite of the end with the small dent) should yield a bit when pressed. ▸ ▸ Honeydew melons turn from green to a creamy white to yellow as they ripen. Avoid buying green ones, but a creamy white one will ripen on a countertop in a few days. ▸ ▸ Ripe watermelons should be yellow (not white) at their pale side—that’s where they rested while growing—and heavy for their size. Buying a halved watermelon? Look for one that is firm, brightly colored and free of white streaks. You can keep melons at room temperature for up to a week or until they’re fully ripe. Then refrigerate cut melon in a tightly covered container and eat within five days. Sources: Academy of Nutrition and Dietetics; American Institute for Cancer Research; University of Wyoming Extension Service NUTRITION Look for more healthy recipes at SkyLakes.org/HealthLibrary .