PrintBy Vanessa Rush
eDiets Contributor
- Tropical Fruit and Macadamia Nut Cottage Cheese with Flatbread and Orange Juice
- BLT Turkey and Cheese Wrap with Sunny Pineapple Slaw and Blueberries
- Tropical Icy
- Grilled Asian Steak, Sesame Rice Noodles and Tropical Relish
- Spicy Thai Shrimp Skewers on Brown Rice and Tropical Fruit Compote with Macadamia Nuts
Have a little taste of paradise this summer when you add pineapple to your meal plan! Fresh, canned or frozen, it can relieve a sweet tooth and makes a great addition to any meal.
Don’t limit your pineapple servings to just snacks or breakfast, though. Pineapple makes a great side for grilled meats – just throw slices right alongside your favorite steaks to give them a warm, caramelized, smoky flavor. Use it in fajitas to jazz up their flavor, or add chopped pineapple to stir fries.
“Pineapple is delicious and super-refreshing, especially during the hot summer months,” says Pam Ofstein, eDiets director of nutrition services. “Use pineapple in salads, smoothies or grill it for a yummy treat,” Pam says
Pineapple is not only delicious, but also healthful.
“Pineapple is an excellent source of vitamin C, manganese and fiber,” Pam says. “It’s low in fat, cholesterol and sodium, and pineapple is rich in bromelin, an enzyme associated with anti-inflammatory effects.”
Get all those great benefits and taste in your eDiets Summer Fresh plan!
Breakfast
Jazz up bland cottage cheese with a fruity, crunchy kick.
1. Tropical Fruit and Macadamia Nut Cottage Cheese with Flatbread and Orange Juice
Tropical Fruit and Macadamia Nut Cottage Cheese Ingredients
3/4 cup low fat, low sodium cottage cheese
1/4 tsp. coconut extract
1 fresh kiwi
1/2 cup fresh pineapple, diced
1/2 cup cubed papaya
5 macadamia nuts
Directions
Combine cottage cheese with coconut extract. Peel and slice kiwi. Place cottage on plate and top with all fruits. Coarsely chop macadamia nuts and sprinkle on top. Note: If you cannot find coconut extract, you can use another flavoring of your choice such as almond or orange extract.
Also Include
3 flatbreads
3/4 cup orange juice, calcium fortified
Lunch
Add fresh flavor to your lunch break with a new twist on slaw.
2. BLT Turkey and Cheese Wrap with Sunny Pineapple Slaw and Blueberries
Sunny Pineapple Slaw Ingredients
1 cup shredded green cabbage
1/3 cup fresh pineapple, diced
1 1/2 Tbsp. dried cranberries
1 Tbsp. rice vinegar
1 tsp. canola oil
1/4 tsp. sugar
Directions
Place shredded cabbage, pineapple and cranberries in a small salad bowl. Whisk together rice vinegar, sugar and oil until well combined and toss cabbage mixture with it. Refrigerate for about 20-30 minutes for flavors to blend. Serve.
BLT Turkey and Cheese Wrap Ingredients
3 slices turkey bacon
1 whole wheat (approximately 6 inch diameter) tortilla
1/2 Tbsp. low fat mayonnaise
2 lettuce leaves
3 tomato slices
3/4 oz. low-fat, low sodium shredded cheddar cheese
Directions
Cook turkey bacon according to package directions. Warm tortilla for abouit 15 to 20 seconds in microwave oven. Spread tortilla with mayonnaise and layer with lettuce, tomato slices, bacon and cheese. Roll up tortilla, cut in half and serve.
Also Include
1 cup nonfat, skim milk
1/2 cup fresh blueberries
Snack
If you can’t be at the beach, then why not drink a beachy slushie?
Ingredients
1/2 cup fresh pineapple, diced
1/3 cup mango
1/2 cup cubed papaya
1/2 cup pineapple juice, unsweetened
1/4 tsp. coconut extract
4 ice cubes
Directions
Peel and cube fruit. Add all ingredients to blender; process until smooth. Enjoy! *Note – Coconut extract optional.
Dinner
Spice up dinner with surf… or turf. Either way, it’s delicious!
4. Grilled Asian Steak, Sesame Rice Noodles and Tropical Relish
Tropical Relish Ingredients
1/3 cup fresh pineapple, diced
1/3 cup mango
1/4 medium red bell pepper
1/2 Tbsp. fresh cilantro (coriander)
2/3 Tbsp. unsweetened orange juice
Directions
To prepare relish, finely chop pineapple, mango, red pepper and cilantro. Combine all ingredients in a bowl and allow to chill before serving.
Grilled Asian Steak Ingredients
4 oz. beef, loin cut
1 clove garlic
1 green onion
1/2 Tbsp. tamari sauce
1/2 Tbsp. rice wine
1/3 Tbsp. brown sugar, packed
1/3 Tbsp. olive oil
Directions
Preheat grill or broiler. Rinse and pat dry steak. Mince garlic and thinly slice green onion. Combine all ingredients, except steak in a zip lock plastic bag. Add steak, turning once and marinade in refrigerator for at least one hour. Remove steak from marinade (discard marinade) and grill or broil about 5 minutes per side until cooked to desired doneness. Remove; let rest for about 5 minutes. Serve.
5. Spicy Thai Shrimp Skewers on brown rice and Tropical Fruit Compote with Macadamia Nuts
Spicy Thai Shrimp Skewers Ingredients
1/2 Tbsp. fresh lemon juice
1/2 tsp. lite soy sauce
1/2 tsp. Dijon mustard
1 clove garlic
1/3 Tbsp. brown sugar, packed
1/4 tsp. curry powder
1/4 tsp. crushed red pepper flakes
4 1/2 oz. fresh or frozen medium-sized, shrimp
Directions
In shallow dish or resealable plastic bag combine lemon juice, soy sauce, dijon mustard, minced garlic, brown sugar, curry powder and red pepper flakes. Add cleaned and deveined shrimp and lightly coat with marinade; refrigerate for at least an hour, turning occasionally. Preheat grill coated with cooking spray to high heat. Thread shrimp onto a skewer(s). Grill shrimp for 2-3 minutes per side or until opaque. Remove from heat and serve.
Tropical Fruit Compote with Macadamia Nuts Ingredients
2 1/2 tsp. sugar
2 Tbsp. water
1/4 tsp. coconut extract
1 fresh kiwi
1/3 cup mango
1/4 cup fresh pineapple, diced
4 macadamia nuts
Directions
Combine sugar and water in a small saucepan. Bring to a boil, and cook 1 minute or until sugar dissolves. Remove from heat; stir in extract and let cool completely. Peel and cut kiwi and mango into cubes. In a bowl, combine all the fruits; add in syrup and gently toss. Coarsely chop macadamia nuts; sprinkle on top of compote. Serve.
Also Include
1/2 cup cooked brown rice
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