Rdn Blog Feature Images (9)

Balanced Bites: Beach Day

By: Aizya Ali-Mohammed, RDN, LD

We’re back like we never left with another episode of Balanced Bites! Spring is long gone, we can sea clearly now the rain is gone. Beach season is officially here and we’re ready to tropic like it’s hot! As the sun begins to sizzle, your energy might start to fizzle! Keep reading to find out how to make a splash at your next day in the sand with our beachy keen recommendations. 

Sun-believable Sandwiches 

Looking for a sandwich that can stand up to the hot weather? Nothing’s betta than the muffuletta! A muffuletta is a sandwich that originates from Italian immigrants in New Orleans, Louisiana. This flavorful powerhouse traditionally contains a myriad of Italian cold cuts, mozzarella, provolone, and olive salad all delicately layered between two slices of sesame bread. Hungry yet? Not only is this sophisticated sammie delicious, but it’s a balanced source of carbohydrates, protein, and heart-healthy fats to fuel all your beach day activities!  

Fun Fact: Muffulettas should be wrapped tightly in parchment paper and set aside for at least an hour before eating. The flavors get better with time!  

Obtain The Grain 

Not shore about sandwiches? Consider whipping up a quick soba noodle salad. This Japanese dish is traditionally eaten to chill out when the sun’s out. Pair these fiber-rich buckwheat noodles with crisp vegetables and a miso-based dressing for an out-sanding side dish. Transport your noodles in an air-tight glass jar with a lid for the ultimate freshness!  

Roll With It 

Gỏi cuốn or Vietnamese Summer Rolls are a spe-shell combination of grilled shrimp, carrots, cucumbers, rice vermicelli noodles, mint, and cilantro neatly tucked in pillowy soft rice paper. Wrap your summer rolls individually in plastic or parchment paper to prevent them from sticking together. Speaking of together…these rolls symbolize the importance of community and sharing in Vietnamese culture.  

Fun Fact: Gỏi cuốn was traditionally prepared as a means of using leftover ingredients. Shell we say sustainable nutrition? Take inventory of the vegetables and herbs you have on hand before going to the grocery store to purchase ingredients for this dish.  

When We Dip, You Dip 

Combine canned salmon, crab, or chicken with cream cheese and Greek yogurt for a creamy sidekick to fresh vegetables. They mermaid to be together! Enhance this crab-tivating protein-rich spread with your favorite fresh herbs, onion, and spices.  

Bonus points if you make sure to include some of the water-rich vegetables we featured in last month’s post.  

Simple Snacks 

Find yourself uninterested in your usual meals while having fun in the sun? We can explain that! As temperatures rise, our appetites may naturally decline. The digestion of food requires energy, therefore increasing our body temperature. Scientists report that our appetite may decrease, reducing the energy used, to keep our body cool when in hot weather. Consider making these Carrot Cake Energy Bites if you’re feeling peckish. Not to brag…but it’s our recipe…so it’s basically the most delicious thing ever! 

Want a cooler beach day feast? Make sure to keep your food in an insulated cooler. Need more protection? Here’s our best kept sea-crets:

  1. Bury the cooler deep in the sand to provide even more insulation
  2. Stay shady by keeping your cooler under the shade of a large umbrella

Don’t have time to cook and ready to say hello to sandals and sandy toes? Check out some of our Good Measure Meals beach-friendly favorites:

  • Lemon Dill Chicken Salad Snack Box with Whole Wheat Crackers, Italian Broccoli Salad, and Stewed Apples with Pecans
  • Roasted Garlic Hummus Snack Box with Three Bean Salad, Crackers, and a Fruit Cup
    • Please note these items are Special Features and available to purchase for a limited time.

We fish we had more time, but we must say goodbye for now. Remember to find your own healthy this summer and – carpe diem (seas the day)!

Browse More Posts