Makes: about 2 cups
Active Time: 10 minutes
Total Time: 10 minutes
Ingredients
1 cup frozen mango chunks
3/4 cup nonfat plain Greek yogurt
1/4 cup reduced-fat milk
1 teaspoon vanilla extract
1/4 ripe peach, sliced
1/3 cup raspberries
1 tablespoon sliced almonds, toasted if desired
1 tablespoon unsweetened coconut flakes, toasted if desired
1 teaspoon chia seeds
Directions
1. Combine mango, yogurt, milk and vanilla in a blender. Puree until smooth.
2. Pour the smoothie into a bowl and top with peach slices, raspberries, almonds, coconut and chia seeds to taste.
Nutritional Information
Per serving: 374 calories; 10 g fat(5 g sat); 8 g fiber; 50 g carbohydrates; 24 g protein; 101 mcg folate; 13 mg cholesterol; 40 g sugars; 0 g added sugars; 2174 IU vitamin A; 76 mg vitamin C; 319 mg calcium; 1 mg iron; 94 mg sodium; 864 mg potassium
1. Preheat oven to 425 °F.
2. Mash butter, brown sugar, paprika, garlic powder, salt and pepper in a small bowl. Spread a generous 1 teaspoon of the mixture on each ear of corn. Wrap
each ear in a piece of foil and place on a rimmed baking sheet.
3. Roast the corn, turning once, until tender, 20 to 25 minutes.
Nutritional Information
146 calories; 7 g fat(4 g sat); 2 g fiber; 21 g carbohydrates; 4 g protein; 43 mcg folate; 15 mg cholesterol; 8 g sugars; 0 g added sugars; 581 IU vitamin A; 7 mg vitamin C; 7 mg calcium; 1 mg iron; 162 mg sodium; 295 mg potassium
As summer is upon us and we’re more likely to interact with our neighbors, I want to reflect on the importance of respect and kindness in our City.
Our own actions, however small, can change our community for the better. Even small things can make a big difference. Performing random acts of kindness can spread goodwill throughout Wyoming.
These may include:
Holding the door for the person behind you
Picking up litter in the street, in the parking lots or in our parks
Taking someone else’s cart back to the grocery store
Helping plant or weed your neighbor’s garden
Saying “thank you” to service members
Simply saying hello and smiling when you pass someone
I urge all of our citizens, businesses and school districts to be involved, informed, and to support and promote civility and kindness
Summer Activities in Wyoming
Splash pad at Lamar Park
Beat the summer vacation slump with these activities taking place in the City of Wyoming in July.
The Wyoming Community Enrichment Commission Concerts in the Park will take place at 7 p.m. every Tuesday at Lamar Park, 2561 Porter St. SW.
All Concerts in the Park events are free to attend. Each concert features a theme, giveaways, games and competitions for kids and adults, as well as inflatable bounce-house equipment. Local, affordable, and healthy food options are available for purchase from 6:30 – 8:30 p.m.
July concerts include:
The Kentwood Community Church Worship Band with gospel and world music on July 5.
The Legal Immigrants with indie folk rock on July 12.
Jared Knox with modern country music on July 19.
The Crane Wives with Americana Folk music on July 26.
The Metro Health Farm Market at Metro Health Village, 5900 Byron Center Ave. SW, is open from 9 a.m. – 2 p.m. each Thursday in July.
The market attracts visitors from all over West Michigan. In addition to farm-fresh produce, offerings include baked goods, flowers and plants, homemade foods, hand-crafted items and more from about 60 different vendors. The market features free parking and fun, family friendly events throughout the summer months.
Wyoming Parks and Recreation and Senior Center activities and events include technology, art, dance and fitness classes, day trips, social services and educational programs.
To browse summer activity brochures, get more information and to register for classes and events, visit the City of Wyoming website at wyomingmi.gov.
With July 4th right around the corner, light up a new barbecue pulled chicken recipe to melt everyone’s taste buds.
Makes: 8 servings
Active Time: 25 minutes
Total Time: 5-1/2 hours
Ingredients
1 8-ounce can reduced-sodium tomato sauce
1 4-ounce can chopped green chiles, drained
3 tablespoons cider vinegar
2 tablespoons honey
1 tablespoon sweet or smoked paprika
1 tablespoon tomato paste
1 tablespoon Worcestershire sauce
2 teaspoons dry mustard
1 teaspoon ground chipotle chile
1/2 teaspoon salt
2-1/2 pounds boneless, skinless chicken thighs, trimmed of fat
1 small onion, finely chopped
1 clove garlic, minced
Directions
1. Stir tomato sauce, chiles, vinegar, honey, paprika, tomato paste, Worcestershire sauce, mustard, ground chipotle and salt in a 6-quart slow cooker until smooth. Add chicken, onion and garlic; stir to combine.
2. Put the lid on and cook on low until the chicken can be pulled apart, about 5 hours.
3. Transfer the chicken to a cutting board and shred with a fork. Return the chicken to the sauce, stir well and serve.
Tip
Cover and refrigerate for up to 3 days or freeze for up to 1 month.
For easy cleanup, try a slow-cooker liner. These heat-resistant, disposable liners fit neatly inside the insert and help prevent food from sticking to the bottom and sides of your slow cooker.
Nutritional Information
364 calories; 13 g fat (3 g sat, 5 g mono); 93 mg cholesterol; 32 g carbohydrates; 4 g added sugars; 30 g protein; 4 g fiber; 477 mg sodium; 547 mg potassium.
Makes: 12 servings, about 1 cup each
Active Time: 30 minutes
Total Time: 1 hour 10 minutes
Ingredients
• 4 pounds pie pumpkin or butternut squash, peeled, seeded and cut into 2-inch chunks (see Tip)
• 4 large sweet-tart apples, such as Empire, Cameo or Braeburn, unpeeled, cored and cut into eighths
• 1/4 cup extra-virgin olive oil
• 1 1/4 teaspoons salt, divided
• 1/4 teaspoon freshly ground pepper
• 1 tablespoon chopped fresh sage
• 6 cups reduced-sodium chicken broth or vegetable broth
• 1/3 cup chopped hazelnuts, toasted (see Tip)
• 2 tablespoons hazelnut oil
Directions
1. Preheat oven to 450°F.
2. Toss pumpkin (or squash), apples, olive oil, 1 teaspoon salt and pepper in a large bowl. Spread evenly on a large rimmed baking sheet. Roast, stirring once, for 30 minutes. Stir in sage and continue roasting until very tender and starting to brown, 15 to 20 minutes more.
3. Transfer about one-third of the pumpkin (or squash) and apples to a blender along with 2 cups broth. Puree until smooth. Transfer to a Dutch oven and repeat for two more batches. Season with the remaining 1/4 teaspoon salt and heat through over medium-low heat, stirring constantly to prevent splattering, for about 6 minutes. Serve each portion topped with hazelnuts and a drizzle of hazelnut oil.
Tips and Notes
Make Ahead Tip: Cover and refrigerate for up to 3 days. Reheat in the microwave on High, covered, stirring frequently, or on the stovetop over medium heat.
Tips: Make it easier to cut a pumpkin, acorn squash or other winter squash: pierce in several places with a fork; microwave on High for 45 to 60 seconds. Use a large sharp knife to cut in half. Remove the seeds and stringy fibers with a spoon. To toast chopped nuts, small nuts and seeds, place in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
Nutritional Information
180 calories; 9 g fat (1 g sat, 7 g mono); 0 mg cholesterol; 25 g carbohydrates; 3 g protein; 6 g fiber; 525 mg sodium; 569 mg potassium.
How to Make Dried Apples & Apple Chips in the Oven
It’s easy to make dried apples and their crispier cousins, apple chips, at home in your oven without a food dehydrator. A perfect addition to school lunches.
Makes: about 4 dozen apple slices or chips
Ingredients
2 large apples
4 cups water
1/2 cup lemon juice
Directions
Position racks in the upper and lower thirds of oven; preheat to 200°F. Line 2 large baking sheets with parchment paper.
Combine 4 cups water and 1/2 cup lemon juice in a medium bowl. (The lemon juice helps prevent browning.)
Using a sharp knife or a mandoline, slice 2 large apples as thin as possible, about 1/8 inch thick. (We skip peeling and coring because we like the look of the dried skins and the pretty pattern the core makes in the center.) Soak the slices in the lemon water for 30 minutes. Drain and pat the slices as dry as possible with paper towels or clean kitchen towels. Place on the prepared baking sheets in a single layer.
Bake the slices on the upper and lower racks for 1 hour. Remove from the oven and turn each slice over; return the pans to the oven. Bake 1 more hour for soft dried apples or about 2 more hours for crispy apple chips. (Timing depends on your oven, the type of apple and thickness of the slices; check periodically and reduce or increase the total time as needed.) Turn off the oven, crack the door and leave the apples in the oven until the oven cools completely, 1 to 2 hours. Store airtight for up to 1 week or refrigerate for up to 1 month.
1/2 cup white whole-wheat flour or all-purpose flour
1/2 cup low-fat milk
2 large eggs
2 tablespoons canola oil, divided
1/2 teaspoon baking powder
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cups fresh corn kernels (about 2 large ears; see Tip) or frozen
1/2 cup chopped fresh basil
Directions
Whisk flour, milk, eggs, 1 tablespoon oil, baking power, salt and pepper in a medium bowl until smooth. Stir in corn and basil.
Brush a large nonstick skillet lightly with some of the remaining 1 tablespoon oil; heat over medium heat until hot (but not smoking). Cook 4 cakes at a time, using about 1/4 cup batter for each, making them about 3 inches wide.
Cook until the edges are dry, about two minutes. Flip and cook until golden brown on the other side, 1 to 3 minutes more. Repeat with the remaining oil and batter, making 10 cakes total. Reduce the heat as necessary to prevent burning.
Tips and Notes
Tip: To cut kernels from the cob, stand an ear of corn on one end and slice the kernels off with a sharp knife.
Nutritional Information
Per serving: 180 calories; 9 g fat (1 g sat, 5 g mono); 86 mg cholesterol; 21 g carbohydrates; 0 g added sugars; 7 g protein; 2 g fiber; 329 mg sodium; 250 mg potassium.
At the Metro Health Farmer’s Market, not every booth is farm produce – some are fine crafts, coffees and spices, offering shoppers a variety of local goods to choose from.The produce displays create an organic work of art.Yvonne Woodward hand weaves custom jump ropes of all sizes out of recycled material.Colorful and creative patio boxes come in all types of varieties.Late spring is the best opportunity for purchasing annual flower baskets.
Now that the weather has finally shifted to preferable human conditions, it’s time to get back into the rhythm of summer. A welcome change for sure starting with the fresh sights at the Metro Health Farmer’s Market. Be sure to check out the local produce, goods and services every Thursday from 9 a.m. until 2 p.m. in Metro Health Village. And if Thursdays don’t work with your schedule, Metro Health has added a second farmer’s market at Aquinas College on Mondays from 2:30 to 6:30 p.m. in the Brown Center parking lot. Now you have two chances and two locations to shop fresh and buy local!
Raspberry-Peach-Mango Smoothie Bowl
Oven-Roasted Corn with Smoked Paprika Butter
With July 4th right around the corner, light up a new barbecue pulled chicken recipe to melt everyone’s taste buds.
