(Family Features) Social media frequently touts weight loss trends and solutions. However, there’s another aspect to healthy eating that’s underappreciated but critical for overall wellness – gut health.

The body contains approximately 40 trillion bacteria, most of which are found in your gut, according to “Molecular Science.” The right balance of these bacteria is the key to good gut health.

Keeping your digestive system on track plays an important role in overall well-being, including immune health and mental health, according to “Clinical Practice.” When there is a gut bacteria imbalance, many people experience discomfort or digestive issues.

To help improve and maintain gut health – and your overall wellness – consider these tips from Mia Syn, MS, RDN, and Chobani:
 

1. Get a dose of probiotics. Probiotics are live microorganisms that provide health benefits when consumed. They aid digestion and help maintain a healthy balance between good and bad bacteria.
    
2. Focus on fiber. Fiber helps keep digestion running smoothly. One type of fiber, prebiotics, may be especially beneficial because they help nourish and support the growth of good gut bacteria to create a balanced and healthy microbiome.
    
3. Power up with protein. While protein is not directly involved in nourishing gut bacteria, it provides essential amino acids and other nutrients that contribute to a healthy gut and overall digestive function. Protein is essential for the repair and maintenance of the gut lining, digestive enzyme production, efficient gut motility and more.
    

Options like Chobani Zero Sugar Drinks (not a low-calorie food) provide 10 grams of protein per 7-ounce serving, plus billions of probiotics. Available in four flavors – Mixed Berry, Peaches & Cream, Strawberry Cheesecake and Milk & Cookies – the drinks are perfect while on-the-go or can be used as an ingredient in recipes like this Protein-Powered Chia Pudding 4 Ways. Sweetened with only natural sugar alternatives, free of lactose and preservatives, these drinks contain 0 grams total sugar, are 50 calories and are made using only natural, non-GMO ingredients.

Find more recipes and solutions to support gut health at Chobani.com.

Protein-Powered Chia Pudding 4 Ways

Prep time: 15 minutes
Servings: 1 per flavor

Mixed Berry Blast:

• 1 Chobani Zero Sugar Mixed Berry Drink
• 3 tablespoons chia seeds
• 2 teaspoons pure maple syrup
• 1/4 teaspoon pure vanilla extract
• 1 cup mixed berries (blueberries, raspberries, blackberries or chopped strawberries)

Peaches and Cream Dream:

• 1 Chobani Zero Sugar Peaches & Cream Drink
• 3 tablespoons chia seeds
• 2 teaspoons manuka honey
• 1/4 teaspoon pure vanilla extract
• 1 peach, chopped
• 1 tablespoon sliced almonds

Strawberry Cheesecake Delight:

• 1 Chobani Zero Sugar Strawberry Cheesecake Drink
• 3 tablespoons chia seeds
• 2 teaspoons pure maple syrup
• 1/4 teaspoon pure vanilla extract
• 1 cup chopped strawberries
• 2 tablespoons low-sugar granola

Milk and Cookies Madness:

• 1 Chobani Zero Sugar Milk & Cookies Drink
• 3 tablespoons chia seeds
• 2 teaspoons pure maple syrup
• 1 tablespoon unsweetened cocoa powder
• 1/4 teaspoon pure vanilla extract
• 2 teaspoons cacao nibs
• 2 teaspoons chopped hazelnuts

1. To make Mixed Berry Blast: In small bowl, use fork to whisk mixed berry drink, chia seeds, maple syrup and vanilla extract. Let mixture sit 10 minutes to thicken then stir to distribute seeds. Stir in 1/2 cup berries and transfer to serving glass. Top with remaining berries.
2. To make Peaches and Cream Dream: In small bowl, use fork to whisk peaches and cream drink, chia seeds, honey and vanilla extract. Let mixture sit 10 minutes to thicken then stir to distribute seeds. Stir in half the peaches and transfer to serving glass. Top with remaining peaches and sliced almonds.
3. To make Strawberry Cheesecake Delight: In small bowl, use fork to whisk strawberry cheesecake drink, chia seeds, maple syrup and vanilla extract. Let mixture sit on 10 minutes to thicken then stir to distribute seeds. Stir in 1/2 cup strawberries and transfer to serving glass. Top with remaining strawberries and granola.
4. To make Milk and Cookies Madness: In small bowl, use fork to whisk milk and cookies drink, chia seeds, maple syrup, cocoa powder and vanilla extract. Let mixture sit 10 minutes to thicken then stir to distribute seeds. Transfer to serving glass and top with cacao nibs and chopped hazelnuts.

Source: Chobani

(Family Features) Summer days are often spent with family and friends, soaking in the sun’s rays and enjoying outdoor living with warm-weather activities. Complement this year’s summertime excitement with food that matches your enthusiasm for the season.

Your menu can start with a fruity dip and a salad before diving into steak for the main course and a kid-friendly treat to top it all off. These recipes make the most of what summer has to offer with fresh fruits and veggies, bright and refreshing greens, tender cuts of meat and frozen treats that celebrate those memorable moments together.

Find more summer recipe inspiration at Culinary.net.

Dip Up a Good Time

Whether your summer days include planning extravagant meals or your on-the-go lifestyle calls for quick and easy recipes, simple snacks can fit a wide variety of menus. Dips are a perfect solution for afternoon pick-me-ups or evening appetizers when the whole family comes together.

This Apple Guacamole can be made in mere minutes, making it an ideal shareable among loved ones, by combining mashed avocados and seasonings with chopped Granny Smith apple pieces.

Visit Culinary.net for more snack ideas.

Apple Guacamole

Recipe adapted from the Meredith Corporation
Prep time: 10 minutes
Servings: 8-10

• 3          ripe avocados, halved and pitted
• 1/2       cup finely chopped Vidalia onion
• 1/2       cup snipped fresh cilantro
• 1          lime, juice only
• bottled hot pepper sauce, to taste
• 1          Granny Smith apple, peeled, cored and finely chopped
• kosher salt, to taste
• tortilla chips

1. In bowl, use fork to mash avocados, onion, cilantro, lime juice and hot pepper sauce to desired consistency. Stir in apple and season with salt, to taste.
2. Serve with tortilla chips.

Savor a Bite of Steak

A hearty flavor profile and perfectly prepared, high-quality meat can make a summer meal truly spectacular, especially when paired with fresh veggies in a protein-packed sandwich.

Inspired by Vietnamese tradition, this Steak Banh Mi recipe – which features tender grass-fed flat iron steak, pickled carrots, bright lettuce and crunchy cucumbers – is sure to be a crowd-pleaser at your next summer gathering. Take your taste buds to new heights with Silver Fern Farms natural cuts of 100% grass-fed beef from New Zealand, which is minimally processed with no added growth hormones or antibiotics. There, the animals roam and graze freely over lush green hills and pastures, resulting in lean, flavorful, nutritious meat that tastes just as nature intended.

Visit silverfernfarms.com for more inspiration.

Steak Banh Mi

Prep time: 2 hours
Cook time: 15 minutes
Servings: 2

• 10        ounces Silver Fern Farms New Zealand grass-fed beef flat iron steak
• 2          teaspoons hoisin sauce
• 2          teaspoons soy sauce
• 2          teaspoons honey
• 1          teaspoon fish sauce
• 1          clove garlic, minced
• 1          teaspoon, plus 1/2 cup, rice vinegar, divided
• 1/8       teaspoon five-spice powder
• 2          tablespoons sugar
• 1          pinch salt
• 1          small carrot, cut into matchsticks
• 1          tablespoon vegetable oil
• 1/4       cup water
• 2          Vietnamese baguettes or dinner rolls
• 1/4       cup mayonnaise
• 4          Batavia lettuce leaves
• 1/4       cup cilantro, chopped
• 1          Persian cucumber, sliced

1. Remove steak from packaging and set aside 10 minutes. Once steak reaches room temperature, place steak in deep plate or storage container. In small bowl, combine hoisin sauce, soy sauce, honey, fish sauce, garlic, 1 teaspoon rice vinegar and five-spice powder; pour over steak. Cover and marinate in fridge at least 2 hours, or overnight.
2. In small pot over medium heat, heat remaining rice vinegar, sugar and salt. Cook and stir until sugar and salt dissolve. Remove from heat and let cool.
3. Place carrots in deep plate or storage container. Pour cooled pickling liquid over carrots. Set aside to marinate.
4. Remove steak from marinade and pat dry. Reserve marinade.
5. Heat oven to 325 F.
6. Heat heavy-bottomed pan over high heat and add oil. Once oil begins to smoke, add steak. Sear both sides, about 1 minute per side. Lower heat to medium.
7. Add reserved marinade and water to pan. Cook, covered, 3 minutes, removing lid to flip meat occasionally. Remove lid and let sauce reduce 1 minute, or until slightly thickened.
8. Transfer steak and sauce to large plate and let rest 10 minutes before slicing.
9. Toast baguettes in oven 5 minutes. Let cool 5-10 minutes.
10. Slice baguettes along middle without cutting through.
11. Slice steak into thin pieces.
12. Spread mayonnaise on baguettes and add 1-2 lettuce leaves to each. Layer steak on lettuce leaves followed by cilantro, cucumbers and pickled carrots. Slice baguette into two sandwiches.

Go for Satisfying Summer Greens

Many summer meals start with a simple yet satisfying appetizer: salad. This year, make sure you set the table with a bright, delightful bowl of greens that sets the tone for an enjoyable and festive meal with loved ones.

This Apple, Strawberry, Blueberry Salad calls for an array of fruits, including a homemade blueberry dressing, paired with Fresh Express 5-Lettuce Mix for a fresh and flavorful base with pecan halves to add crunch. The salads are thoroughly washed, rinsed and gently dried then sealed in Keep-Crisp bags to maintain freshness.

Find more salad inspiration at freshexpress.com.

Apple, Strawberry, Blueberry Salad

Total Time: 30 minutes
Servings: 6

Blueberry Dressing:

• 2          cups fresh blueberries
• 1/4       cup balsamic vinegar
• 2          tablespoons honey
• 1          tablespoon lemon juice
• 1/2       cup olive oil
• salt, to taste
• pepper, to taste

• 2          large apples
• 2          packages (6 ounces each) Fresh Express 5-Lettuce Mix
• 1          pint strawberries, cut in half
• 1          pint blueberries
• 1/2       cup pecan halves, toasted
• blueberry dressing

1. To make blueberry dressing: In blender, process blueberries, balsamic vinegar, honey, lemon juice, olive oil and salt and pepper, to taste, until smooth. Set aside.
2. To prepare salad: Cut apples into 1/4-inch thick slices. Using 1-1/2-inch diameter star-shaped cutter, cut apple slices into stars.
3. Place lettuce mix in large bowl; add apples, strawberries and blueberries. Sprinkle with pecans. Before serving, drizzle each salad with blueberry dressing.

Sweet, Summery Treats

After some fun in the pool and time spent in the sun, a cooling treat is often the perfect way to cap off a summer day. Fresh fruits make those sweet eats even tastier and easier by making dessert in the morning and letting it freeze while you enjoy the warmth outdoors.

These Watermelon Berry Frozen Pops make dessert about as simple as possible by blending watermelon, blueberries, raspberries and honey before adding to ice pop molds and freezing throughout the day. With the addition of refreshing watermelon, you’re opting for a flavorful fruit that includes just 80 calories and no fat while providing an excellent source of vitamin C (25%) and higher levels of lycopene (12.7 milligrams per 2-cup serving) – an antioxidant being studied for its role in sun protection – than any other fresh fruit or vegetable.

To find more summertime snacks, meals and treats, visit watermelon.org.

Watermelon Berry Frozen Pops

Servings: 8

• 6          cups watermelon
• 1          cup blueberries, divided
• 1          cup raspberries, divided
• 3          tablespoons honey

1. In blender, blend watermelon, 1/2 cup blueberries, 1/2 cup raspberries and honey until smooth. Press through fine mesh strainer to remove pulp and seeds.
2. Fill ice pop molds 3/4 full with liquid. Add remaining whole blueberries and raspberries to molds. Insert sticks and freeze at least 4 hours, or until completely frozen.

 Photo courtesy of Getty Images (Apple Guacamole)

Source: Beef + Lamb New Zealand
Fresh Express
National Watermelon Promotion Board

Fresh fruit is finally in season. When the sun is out and kids are hitting the pool, it’s also time to indulge in some sweet fruit flavors. Watermelon, berries, bananas and more can all be found near perfect ripeness at grocery stores or farmer’s markets during the warm summer months.

On a hot day, there is almost nothing better than trying something new that sounds delicious. Throw your apron on, prepare your kitchen and get baking.

If you’re craving something sweet with no ideas where to start, try this sweet Lemon Cheesecake with Fresh Fruit. It’s tangy and rich, and allows you to escape to the summer oasis of your dreams, at least for a few minutes.

It has the smooth, creamy texture of cheesecake mixed with a hint of tart lemon juice. Topped with raspberries, mint and oranges, the burst of fresh fruit enhances the cheesecake flavor. It’s the perfect sweet treat for summer for people of all ages with its bright colors and varying flavors.

In a bowl, mix graham cracker crumbs, sugar and melted butter then press into a springform pan.

Beat cream cheese, sweetened condensed milk, three eggs, lemon juice and vanilla extract then pour it on top of the graham cracker mixture.

Bake for 50-55 minutes before cooling completely in the fridge and adding fruit and mint leaves.

The outcome is a fluffy cheesecake with a small hint of lemon topped with your favorite fresh fruits. It’s a delightful, sweet and satisfying recipe your family can make again and again to enjoy during those warm summer months.

Find more recipes perfect for summer at Culinary.net.

Did you make the recipe? We would love to see it! Use #MyCulinaryConnection on your favorite social network and let us see your work!

Watch video to see how to make this recipe!

Lemon Cheesecake with Fresh Fruit

Servings: 6-8

• 1 1/4    cups graham cracker crumbs
• 1/4       cup sugar
• 1/4       cup butter, melted
• 2          packages (8 ounces each) cream cheese, softened
• 1          can (14 ounces) sweetened condensed milk
• 3          eggs
• 1/4       cup fresh lemon juice
• 1          teaspoon vanilla extract
• 1          orange, peeled and separated
• 8          raspberries
• 3          mint leaves, for garnish

1. Heat oven to 350 F.
2. In medium bowl, combine graham cracker crumbs, sugar and melted butter. Press firmly into 9-inch springform pan.
3. In large bowl, beat cream cheese until fluffy. Gradually beat in sweetened condensed milk until smooth. Add eggs, fresh lemon juice and vanilla extract; mix until combined.
4. Pour into pan. Bake 50-55 minutes, or until center springs back when lightly pressed.
5. Chill in refrigerator until completely cooled. Arrange orange slices around border of cake and place raspberries in middle. Top with mint leaves.

(Family Features) When time is short and your family is hungry, you can turn to Honest Earth Mashed Sweet Potatoes from the potato experts at Idahoan. With no artificial colors, flavors or preservatives, they are made with simple ingredients, including sweet potatoes, brown sugar and real butter. They’re a good source of vitamin A and rich in fiber, antioxidants and minerals, including potassium and iron, making them a perfect addition to nutritious family meals.

As the first product of its kind, Honest Earth Mashed Sweet Potatoes save precious prep, cook and cleanup time because they come ready to heat in just 60 seconds right in their convenient, microwavable pouch. That means your family can say “good morning” to a creative breakfast like Sweet Potato Waffles with Whipped Cream and Berry Compote in just a matter of minutes.

As dinnertime draws near, turn to an American classic and the nostalgic taste of comfort food – Sweet Potato Casserole with Pecans and Toasted Marshmallows – to warm you and all your loved ones from the inside-out. Requiring just a few ingredients, it’s an ideal solution for busy weeknights when you need a shortcut that doesn’t sacrifice quality or taste.

For more information and time-saving recipe ideas, visit Idahoan.com/sweet.

Sweet Potato Waffles with Whipped Cream and Berry Compote

Yield: 4 large waffles

• 1          cup all-purpose flour
• 1          tablespoon baking powder
• 1/4       teaspoon salt
• 3          eggs, separated
• 3/4       cup 2% milk
• 1          pouch Honest Earth Mashed Sweet Potatoes
• 2          tablespoons vegetable oil, plus additional for brushing on waffle iron, divided

Berry Compote:

• 1          cup raspberries
• 1          cup blackberries
• 1          cup blueberries
• 2-3       tablespoons granulated sugar
• 1          dash lemon zest or juice

1. Preheat waffle iron to medium heat.
2. In medium bowl, whisk flour, baking powder and salt.
3. In separate bowl, blend egg yolks (reserve whites), milk, sweet potatoes and 2 tablespoons oil until smooth.
4. Add flour mixture to egg and milk mixture; blend until no clumps remain.
5. In separate bowl, whip reserved egg whites until stiff peaks form. Fold egg whites gently into batter.
6. Using pastry brush, oil waffle iron then add batter and cook until waffle removes easily. Repeat with remaining batter.
7. To make berry compote: Wash raspberries, blackberries and blueberries. Drain but do not dry. In small saucepan over medium-low heat, warm berries. Add sugar and lemon zest or juice. Cook until berries have broken down and juice reaches low simmer. Serve warm over waffles and top with whipped cream.

Sweet Potato Casserole with Pecans and Toasted Marshmallows

Servings: 2

• 1/4       cup chopped pecans
• 1          pouch Honest Earth Mashed Sweet Potatoes
• nonstick cooking spray
• 1 1/2    cups miniature marshmallows

1. Position oven rack in upper one-third of oven. Preheat oven to 350 F.
2. In blender, blend pecans into sweet potatoes.
3. Divide between two 1-cup ramekins sprayed with nonstick cooking spray. Sprinkle with marshmallows and bake about 15 minutes, or until marshmallows are toasted and browned.

Source: Honest Earth

Valentine’s Day eats and treats

(Family Features) Valentine’s Day naturally brings thoughts of hearts, flowers, sweetness and love. Because it also occurs during American Heart Month, it’s a perfect opportunity to start taking care of your own heart and the hearts of loved ones.

Part of the charm of the day’s celebrations is in giving family and friends flavorful foods to enjoy from chocolates and candies to other sugary treats. However, the festivities don’t have to be completely focused on unhealthy bites in order to make someone feel special.

This year, it can be easy to share in the fun of Valentine’s Day by serving those you love with sweet, seasonal treats. For example, these Frosted Watermelon Cutouts make for ideal snacks for children and adults alike whether it’s an after-school treat or a sweet dessert with just three ingredients, heart-shaped cookie cutters and minimal time spent in the kitchen.

If you’re really looking to impress that special someone, this Watermelon and Chocolate Dessert Board calls for creativity and plenty of tasty morsels like berries, cashews, almonds and dark chocolate. Without any baking or cooking required, simply spread out the ingredients for a platter that’s just as visually appealing as it is appetizing.

Both recipes include the benefits of watermelon, which boasts plenty of vitamin C to boost the immune system’s defenses as a cholesterol-free, fat-free and sodium-free food. Plus, watermelon draws its red color from the powerful antioxidant lycopene (12.7 mg per serving), which may help protect cells from damage, and the healthy treat is American Heart Association Heart-Check Certified with just 80 calories per serving, making it the perfect centerpiece for Valentine’s Day recipes.

Find more Valentine’s Day inspiration and recipes at watermelon.org.

Frosted Watermelon Cutouts

• 1          seedless watermelon, cut into 1/2-3/4-inch thick slices
• 4          brownie bites
• 1          cup frosting (any flavor)

1. Using heart-shaped cookie cutters, cut shapes out of watermelon slices or simply use cut watermelon wedges, if desired. Top heart shapes with brownie bites and add frosting as desired.

Watermelon and Chocolate Dessert Board

Servings: 6-8

• 1/2       medium seedless watermelon, cut into wedges and cubes
• 1          cup fresh raspberries
• 1          cup fresh red cherries
• 1          cup strawberries, trimmed and halved
• 1/4       cup dried cranberries
• 1/3       cup roasted, salted cashews
• 1          cup chocolate covered almonds
• 1          bar dark chocolate, broken into squares
• 1          cup coconut chips
• mint leaves, for garnish

1. On serving board, arrange watermelon in center and surround with raspberries, cherries, strawberries, cranberries, cashews, almonds, chocolate and coconut chips. Scatter mint leaves around board for garnish.

Source:  Watermelon Board

(Family Features)Fruits, like raspberries, are unique in their ability to add both flavor and nutrition to breakfasts, snacks, desserts and beyond.

With a sweet-tart flavor and eye-catching color, red raspberries are the main ingredient in these Mini Razz Crush Tarts, perfect for breakfast on-the-go or as an afternoon snack. Because 1 cup of the tasty fruit includes just 80 calories and contains 6 grams of fiber while providing 28% of the recommended daily allowance of vitamin C, it’s a nutritious way to fill up.

Find more recipes at redrazz.org.

Watch video to see how to make this recipe!

Mini Razz Crush Tarts

Servings: 8

Red Raspberry Crush:

• 1          bag (12 ounces) frozen red raspberries

Tarts:

• 1 1/2    cups Red Raspberry Crush
• 1 1/2    tablespoons cornstarch
• 1          package (two 9-inch crusts) refrigerated pie crust

Glaze:

• 1          cup powdered sugar
• 2-3       tablespoons reserved raspberry juice
• 1/2       teaspoon vanilla
• sprinkles (optional)

1. To make Red Raspberry Crush: Thaw raspberries on countertop at room temperature 30 minutes.
2. Using rolling pin, gently mash raspberries in sealed bag.
3. To make tarts: Heat oven to 425° F. Line baking sheet with parchment paper and set aside.
4. Place strainer over medium bowl; strain Red Raspberry Crush 10-15 minutes, allowing raspberry juice to fall into bowl. Reserve raspberry juice for glaze.
5. In medium bowl, combine drained Red Raspberry Crush and cornstarch; mix to combine.
6. Roll out both pie crusts into rectangular shapes and cut each into eight 2 1/2-by-4-inch rectangular pieces. Place rectangular pieces on prepared baking sheet. Add 1-2 tablespoons Red Raspberry Crush to center of each piece and top each with second rectangular piece. Use fork to crimp edges of dough.
7. Bake 10 minutes, or until crust is golden brown. Remove pastries from oven and allow to cool completely.
8. To make glaze: In medium bowl, whisk powdered sugar, reserved raspberry juice and vanilla.
9. Drizzle glaze on cooled pastries and garnish with sprinkles, if desired.

Source: Red Razz

(Family Features) As families look to incorporate more nutritious dishes into meals from morning to night, using kid-friendly recipes can help make the process easier and more fun.

To help make it easier for busy parents to plan and serve healthier meals, registered dietitian Melanie Marcus, Dole’s nutrition and health communications manager, created a series of enchanted frozen fruit- and vegetable-based dishes including main courses, smoothies, desserts, sides and more. For example, these Roll Your Own Snow Cones can appease those dessert cravings.

This and other family-friendly recipes are part of Dole’s healthy-living alliance with Disney’s Frozen 2. For details, visit dole.com/Disney. Follow Dole at #Dole and #DoleRecipes.

Roll Your Own Snow Cones

Prep time: 20 minutes, plus chilling time  
Cook time: 5 minutes  
Servings: 8

• 1          cup DOLE® Blueberries
• 6          tablespoons honey, divided
• 1          tablespoon fresh lemon juice from Dole Lemon, divided
• 6          tablespoons water, divided
• 1          cup Dole Raspberries
• 1          cup hulled and quartered Dole Strawberries
• 6          cups ice cubes

1. In blender on high, puree blueberries, 2 tablespoons honey, 1 teaspoon lemon juice and 2 tablespoons water until smooth; transfer to small saucepan. Repeat process with raspberries, 2 tablespoons honey, 1 teaspoon lemon juice and 2 tablespoons water then strawberries with remaining honey, lemon juice and water, transferring each to separate small saucepans.
2. Heat blueberry, raspberry and strawberry mixtures over medium heat 5 minutes, or until thickened; remove from heat and strain mixtures separately into three small bowls. Loosely cover bowls with plastic wrap; refrigerate 2 hours.
3. In blender on high, blend ice, in 4 batches, until “shaved,” transferring each batch to medium bowl and freezing between batches.
4. Divide shaved ice into eight (8-ounce) cups; drizzle with desired fruit mixtures.

Approximate nutritional information per serving (1 snow cone): 71 calories; 2 calories from fat; 0 g fat; 0 g trans fat; 0 g polyunsaturated fat; 0 g monounsaturated fat; 0 mg cholesterol; 1 mg sodium; 72 mg potassium; 19 g carbohydrates; 2 g fiber; 16 g sugars; 0 g protein; vitamin A 0%; vitamin C 20%; calcium 0%; iron 2%; vitamin E 2%; thiamin 2%; vitamin B6 2%; phosphorus 0%; magnesium 2%; manganese 10%.

Source:  Dole/Disney

Keeping fresh fruit around the house provides a healthier alternative when your sweet tooth comes calling. Understanding how and when to buy at the peak of ripeness (or just before, in some cases) can help you avoid food waste while keeping your doctor happy.

Consider these simple tips for recognizing ripe fruits:

• Strawberries: Check the area at the top of the berry near the stem and leaves. A ripe strawberry is fully red; green or white near the top means the fruit is underripe.
• Watermelon: The “field spot,” or the area where the melon sat on the ground, should be yellow, and a tap on the rind should produce a hollow sound.
• Cherries: Flesh should appear dark with a crimson color and feel firm.
• Blueberries: Similar to cherries, color should deepen to dark blue. A reddish or pink color may be visible in unripe berries.
• Blackberries: Look for a smooth texture without any red appearance. Because blackberries don’t ripen after being picked, they tend to spoil quickly.
• Cantaloupe: You should detect a sweet smell, and the melon should feel heavy upon lifting.
• Peaches: A sweet, fragrant odor should be apparent. Skin should feel tender but not soft.
• Pineapple: Smell is again an important factor for pineapple – a sweet scent shows it’s ready, but a vinegary one likely means it’s overripe.
• Raspberries: Generally follow the same rules as blackberries. Best eaten within a couple days of purchase, a bright red color represents ripe berries.
• Bananas: A ripe banana features a peel lightly spotted without significant bruising. Your best bet may be to purchase bananas still slightly green and allow them to ripen at home.

Find more food tips, tricks, recipes and videos at Culinary.net.

Photo courtesy of Getty Images

(Family Features) Fresh fruits are one of the highlights of summer. Try this tasty Fresh Pear Dumplings with Raspberry Sauce recipe, bringing pears and raspberries together for a delicious seasonal dessert.

Find more dessert ideas at Culinary.net.

Watch video to see how to make this recipe!

Fresh Pear Dumplings with Raspberry Sauce

Recipe adapted from Pillsbury

Pear Dumplings:

• 2          firm, ripe pears, cored and chopped
• 1/4       cup golden raisins
• 1/4       cup brown sugar
• 1          pie crust
• water
• 1          tablespoon milk
• 1          tablespoon sugar

Raspberry Sauce:

• 1          package (10 ounces) frozen raspberries
• 1          teaspoon cornstarch
• 3          tablespoons sugar

1. Heat oven to 425° F.
2. In medium bowl, combine pears, raisins and brown sugar. Mix well.
3. Lay out pie crust. Cut into quarters. Spoon pear filling on top of dough. Brush edges with water. Fold up sides to form three seams.
4. Place dumpling, seam-side up, on baking sheet. Brush tops of dough with milk. Sprinkle with sugar.
5. Bake 18 minutes, or until golden brown. Cool on rack.
6. In blender, blend raspberries until smooth. Pour blended raspberries into saucepan. Add cornstarch and sugar. Bring to boil, stirring often. Place in freezer 10 minutes.
7. Drizzle raspberry sauce on plate. Place dumpling over sauce. Top dumpling with additional raspberry sauce.

Source: Culinary.net

(Family Features) There’s no time like a hot summer picnic to let your patriotic spirit show. These all-American snacks featuring a classic favorite fruit – watermelon – are the perfect solution for nearly any summertime celebration.

Watermelon is a patriotic picnic staple for countless reasons, not the least of which is that it’s a beloved treat that many people associate with memories from childhood. However, nostalgia isn’t the only reason adults are just as likely to gravitate toward watermelon at a summer event. Its sweet, cool and refreshing flavor also makes it a favorite for all ages.

From a practical standpoint, watermelon is also quite portable, versatile and easy to serve, and with a composition of 92% water, it’s a simple way to sneak in some extra hydration on a hot day. Another benefit is its value; watermelon is one of the best values in the produce section among fruit, and just one watermelon can feed up to three dozen people.

Serving watermelon at a party can be as simple as slicing wedges, or you can prepare a dish such as:

• A fruit basket, with the rind serving as a colorful bowl to hold the watermelon and other fresh fruits.
• A charcuterie board with a selection of fruit, cheese and protein for simple snacking.
• Creamy parfaits, perfect for a summery brunch or alternative to more traditional desserts.
• A creatively colorful and patriotic “cake” that makes for a tasty centerpiece on the dessert table.

Find more ideas for incorporating watermelon into your summer festivities at watermelon.org.

Easy Summer Thirst Quencher

A simple fruit-infused water can give your summer event an instant upgrade in no time at all. Add extra dimension and complexity to the flavor by adding some of your favorite herbs like basil and mint.

Watermelon-Infused Water

• 2          cups watermelon balls or cubes
• 1          cup other fruit, such as berries
• herbs, such as basil or mint

1. Place watermelon, fruit and herbs in pitcher and cover with water. For best flavor, allow to chill in refrigerator at least 30 minutes before serving.

Red, White and Blue Watermelon Parfait

• 1          cup blueberries
• 1          container (6 ounces) Greek yogurt (vanilla, lemon or coconut)
• 1          cup watermelon, plus three pieces diced watermelon
• whipped cream, for serving

1. In pint canning jar, layer blueberries, yogurt and 1 cup watermelon. Top with whipped cream and garnish with three diced watermelon pieces.

Note: To make ahead or make thicker, drain Greek yogurt on paper towels to absorb some liquid.

Patriotic Fruit Salad

• 1          watermelon
• honeydew
• blueberries

1. Slice 1/4 inch off bottom of watermelon, lengthwise, to create stable base.
2. Use pencil to draw zig-zag lines for basket opening. Using paring knife, make cuts through rind.
3. Carefully remove top section, pull out large chunks of flesh and cut them into 3-by-3-inch squares.
4. Trim 3/4-inch thick slices off squares to use for cutting out stars with 1 1/2-3-inch, star-shaped cookie cutters.
5. Use ice cream scoop to remove flesh from inside basket and cut scoops into quarters for fruit salad. Place in bottom of basket. Add honeydew and blueberries; stir to combine.
6. Cut out white stripes from honeydew.
7. Garnish top of fruit salad with watermelon stars, honeydew stripes and blueberries.

Patriotic Charcuterie Board

• 1/2       medium seedless watermelon, cut into wedges
• 1/2       cup fresh raspberries
• 1 1/2    cups fresh blueberries
• 10        strawberries (dipped in white chocolate, if desired)
• 5          ounces fresh goat cheese
• 1/2       cup toasted, salted cashews
• 2          ounces cured meats like prosciutto, pancetta, coppa, salami, soppressata, sausage or pepperoni
• 1          Honeycrisp apple, cored and sliced
• lemon juice
• fresh basil leaves

1. On large board or platter, arrange watermelon, raspberries, blueberries, strawberries, cheese, cashews, meat and apples. Drizzle fruit with lemon juice. Garnish with basil leaves before serving.

Flag Kebab Cake

• 1          pint fresh, washed blackberries
• 12        wooden skewers
• 1          seedless watermelon, flesh cut into 1-inch cubes
• 1          angel food cake, cut into 1-inch cubes (white part only)
• dips, such as yogurt, chocolate, caramel or marshmallow (optional)

1. Thread five blackberries on each of five skewers, followed by alternating watermelon and cake cubes.
2. On remaining skewers, alternate watermelon and cake so first and last cubes are watermelon. Place skewers on platter; fruit and cake will create stars and stripes when lined properly.
3. Serve with dips, if desired.

Source:

National Watermelon Promotion Board