According to the Center for Disease Control and Prevention, nutrient dense foods are those that provide an average of 10% or more daily value per 100 calories of 17 nutrients, including potassium, protein, fiber, iron and calcium. While there are numerous fruits and vegetables that are nutrient dense, there are some in particular that are best in the summertime because they also happen to be very hydrating. Citrus fruits and berries are excellent choices for summer snacking. According to CDC’s nutrient density approach, the healthiest of them all is the strawberry, with a nutrient density score of 17.6. According to the FDA, strawberries have more vitamin C than any citrus fruit, and are also rich in potassium and fiber. As an added bonus, strawberries are a good source of flavonoids, a group of phytonutrients linked to reduced risk of diabetes, heart disease, and some cancers. Strawberries are about 92% water, a proportion similar to that of watermelon; and, because of their electrolyte content, strawberries are an ideal source of hydration on warm days. If you aren’t a fan of eating a portion of plain fresh strawberries, the flavor of strawberries is delicious when sliced pieces are added to your ice water. There are also many healthy summer recipes, both sweet and savory, that contain strawberries, such as the Caprese Salad with Strawberries recipe below!
 
Refreshing Caprese Salad with Strawberries
2 pounds fresh strawberries, stemmed and halved
2 cups bite-sized fresh mozzarella balls (Bocconcini), drained and halved
2 tablespoons extra virgin olive oil
1/3 cup balsamic vinegar
3-4 fresh basil leaves, finely diced
Salt, pepper to taste
In medium sized bowl, toss strawberries and mozzarella balls with olive oil. Season mixture with salt and pepper. Add basil and toss again. Drizzle balsamic syrup over and around salad. Grind more pepper on top and serve.
 
References:

1. Di Noia J. Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach. Preventing Chronic Disease. 2014;11:E95.
2. Odriozola-Serrano, I., Soliva-Fortuny, R., & Martín-Belloso, O. (2008). Phenolic acids, flavonoids, vitamin C and antioxidant capacity of strawberry juices processed by high-intensity pulsed electric fields or heat treatments. European Food Research and Technology, 228(2), 239-248.
3. Arnoldi, A. (Ed.). (2004). Functional foods, cardiovascular disease and diabetes. Elsevier.
4. National Nutrient Database for Standard Reference, Release 28 slightly revised May, 2016, Software v.2.6.1.

We’ve made it through the year 2020 and it is time for a new beginning and fresh perspective. Here is a delicious and healthy recipe to help you launch 2021! This vegetarian dish includes protein, fiber, and anti-inflammatory phytochemicals. It is also zesty and satisfying - enjoy! 

Spiced Black-Eyed Peas with Coconut Milk - recipe makes 6 servings
2 cups dried black-eyed peas
Dash salt
3 tbsp. canola oil
1 large red onion
1 1/2 tbsp. fresh ginger
3 cloves garlic
1 habanero chile
1 tsp. ground turmeric
3 medium tomatoes
1 cup light coconut milk
1 cup low-sodium broth
1 cup fresh cilantro
2 green onions

1. In a large saucepan, cover the peas with water and bring to a boil. Simmer over moderately low heat until tender, about 40 minutes. Add a generous pinch of salt and let stand for 5 minutes, then drain well.
2. Meanwhile, in a large saucepan, melt the butter. Add the onion, ginger, garlic and chile and cook over moderate heat, stirring occasionally, until softened and just starting to brown, about 10 minutes. Add the berbere and turmeric and cook, stirring, until fragrant, about 2 minutes. Add the tomatoes and cook, stirring, until softened, about 5 minutes. Stir in the coconut milk and stock and bring to a boil. Simmer over moderately low heat, stirring occasionally, until the tomatoes break down and the sauce is thickened, about 20 minutes.
3. Add the peas to the sauce and cook over moderately low heat, stirring, until the peas are lightly coated, about 10 minutes. Fold in the cilantro and scallions and serve.

The autumn season is upon us, bringing cooler temperatures, holiday traditions, and countless hours of Nutcracker rehearsal. For dancers, this time of year can be busier than ever, contributing to fatigue and susceptibility to illness. Good nutrition is especially important in the months ahead to keep you healthy through the season. We hope an easy and nourishing recipe idea will help - this complete meal can be prepared ahead, is portable, and delicious.

Ingredients:

• 1 medium head of cauliflower
• 1 medium yellow onion, diced
• 3 Tbsp extra virgin olive oil
• 2 tsp minced garlic
• 1 Tbsp finely  grated ginger
• 1 tsp salt
• 1 Tbsp curry powder
• 3 cups cooked or canned chickpeas, drained and rinsed well
• 1/2 cup finely chopped cilantro leaves and stems
• 6 large whole wheat tortillas

      Garlic Yogurt Sauce

• 1 cup low-fat plain Greek yogurt
• 1 tsp garlic powder
• 1 Tbsp lemon juice

1. Chop or break cauliflower into large chunks.
2. Place cauliflower chunks onto a microwave safe plate with 2 Tbsp water and microwave on high for 5 to 7 minutes until tender. 
3. Mash cauliflower with a potato masher. Set aside to cool
4. Add olive oil to a large pot, then add the onions and sauté for 5-7 minutes, until brown. Add the ginger and garlic and sauté for a minute more.
5. Reduce the heat to medium, and then add the salt and curry powder and sauté for one minute.
6. Add the mashed cauliflower, chickpeas, and cilantro and stir well, cooking for 3-5 minutes. Remove from heat, and let cool slightly.
7. To make the garlic yogurt, whisk together Greek yogurt, garlic, lemon juice, and add salt and pepper to taste.
8. Spoon about 1/6th of the filling into the center of each tortilla. Fold one side over towards the center, fold the edges in, and roll up like a burrito. Serve with garlic yogurt sauce if desired.