Hot Heat


A Nutritious Feast for Summertime Eats

Welcome to the hot dog days of summer! With this humid heat your sweaty soul naturally longs for a refreshing taste with a light fare plate. So why not make it a nutritious one? Beat the heat and dig into these sensational summertime eats!

Fish for Your Health

Heart Health: By being stocked with omega 3’s, fish can decrease triglyceride levels and reduce blood pressure which ultimately decreases the risk of heart disease and stroke. According to the Center of Disease and Control and Prevention as well as the Mid America Regional Council, the two most prominent causes of death in the Kansas City region continues to be heart disease and stroke.

Muscle Health: Full of all the essential amino acids, fish provides you with high quality protein. Not only do all your muscles rely on protein but so do your bones, joints, and ligaments.

Tropical Health

Antioxidants: By being loaded with carotenoids, which contribute to those exotic hues and powerful antioxidants, studies have shown that people who eat carotenoid-rich foods like papayas and mangos have a significantly lower risk of dying from cancer and cardiovascular disease.

Soluble Fiber: By being chock full of fiber, this is one of the best ways to help lower cholesterol. According to prevention, maintaining adequate cholesterol levels decreases the risk of developing high blood pressure, heart disease, and stroke.

Now go on and embrace the summertime heat with this lite summer-fresh recipe!

Watermelon Salad with Feta and Mint

  • Makes: 6 servings
  • Prep time: 15 minutes
  • Chill time: 2-4 hours
  • 4 cups 1- to 2-inch chunks seedless watermelon
  • 4 ounces feta cheese, coarsely crumbed
  • ¼ cup loosely packed mint leaves, torn into rough pieces
  • 2 tablespoons extra virgin-olive oil
  • A pinch/dash of black pepper for seasoning

In a large bowl, combine watermelon, feta cheese, mint and oil. Season to taste with pepper. Cover and chill 2 to 4 hours before serving. This sweet and savory fruit salad pairs excellent with grilled fish.

Sources:,, CDC, Mid-America Reginal Council 


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