Supporting gut health doesn’t have to be complicated. Summer is the perfect time to focus on wellness by staying hydrated and choosing fresh, nutrient-rich foods. Adding water-rich fruits and vegetables alongside fiber-rich ingredients can help support digestion, hydration and overall health throughout the season.
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BBQ Jackfruit Sandwiches with Tangy Slaw
During our July adult nutrition class, participants learned how water-rich fruits and vegetables, fiber-rich foods, and fermented ingredients can support digestion, hydration and overall wellness. This month’s menu supported gut health with bold flavors. They learned how to prepare BBQ Jackfruit Sandwiches topped with tangy cabbage slaw and finish with dark chocolate-dipped oranges. This demonstration highlighted simple recipes packed with fiber and wholesome ingredients that nourish your digestive health. Participants discussed how jackfruit can be used as a plant-based alternative in familiar meals, while cabbage and oranges provide fiber and water to help support digestive health. The menu also demonstrated simple ways to add more fruits and vegetables to everyday meals while still keeping them flavorful and satisfying.
BBQ Jackfruit Sandwiches
Ingredients:
• 2 drained and rinsed cans of young green jackfruit
• 1 tbsp olive oil
• 1/2 onion, thinly sliced
• 2 cloves garlic, minced
• 1 tsp smoked paprika
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp cumin
• 1/2 tsp salt
• 1/4 tsp black pepper
• 3/4 cup BBQ sauce
• 4 buns or slider buns
• Pickles, optional
Instructions:
1. Drain and rinse the jackfruit well, then pat it mostly dry. (to get the brine taste out simmer jackfruit in vegetable stock for 15-20min) drain and let cool. Then Pull apart the larger pieces with your hands or two forks so it looks like shredded meat.
2. Heat olive oil in a large skillet over medium heat. Add onion and cook 4 to 5 minutes, until softened and lightly golden around the edges.
3. Add garlic and cook 30 to 60 seconds, just until fragrant. Do not let it burn, or it can taste bitter.
4. Add jackfruit, smoked paprika, garlic powder, onion powder, cumin, salt, and pepper. Stir until every piece is coated in seasoning.
5. Cook 5 to 7 minutes, stirring occasionally, until the jackfruit starts to dry slightly and develops a little color.
6. Add BBQ sauce, reduce heat to medium-low, and simmer 5 to 8 minutes until thick, saucy, and tender. If it gets too thick, add 1 to 2 tablespoons water.
7. Toast buns if desired, then assemble with jackfruit and slaw.
Flavor Boost / Tips:
A splash of pickle juice or lemon brightens the BBQ sauce.
Smoked paprika gives a cookout flavor without needing a grill.
Toast the buns so the sandwich does not get soggy.
Add cayenne or hot sauce for mild heat.
Light Nutrition Notes: Jackfruit provides fiber and a pulled texture. Cabbage and carrots support gut health with fiber. Greek yogurt in the slaw adds protein and probiotics.
Tangy Cabbage Slaw
Ingredients:
3 cups shredded cabbage
1 shredded carrot
2 tbsp Greek yogurt or mayo
1 tbsp apple cider vinegar
1 tsp honey, pinch salt and pepper
Instructions:
1. Whisk Greek yogurt or mayo, vinegar, honey, salt, and pepper in a bowl. Add cabbage and carrot, then toss until evenly coated.
2. Let the slaw sit 10 minutes so it softens slightly but still keeps crunch.
Dark Chocolate-Dipped Oranges
Ingredients:
• 2 oranges, peeled and separated into segments
• 1 cup dark chocolate chips or chopped dark chocolate
• 1 tsp coconut oil, optional for smoother dipping
• Tiny pinch flaky sea salt (optional)
• Chopped nuts or coconut flakes (optional)
Instructions:
1. Peel oranges and separate them into clean segments. Remove any extra stringy pith if desired.
2. Pat each orange segment dry with a paper towel. This step helps the chocolate stick instead of sliding off.
3. Place chocolate in a microwave-safe bowl. Microwave in 20-second intervals, stirring each time, until smooth and melted.
4. Stir in coconut oil if using. This makes the chocolate a little thinner and easier to dip.
5. Dip half of each orange segment into chocolate, then place on parchment paper.
6. Sprinkle lightly with sea salt, nuts, or coconut before the chocolate sets.
7. Chill 10 to 15 minutes, until the chocolate is firm. Serve chilled for the most refreshing texture.
Flavor Boosting Tips & Nutrition Notes:
• Chill the oranges before dipping for a refreshing summer dessert.
• Flaky salt makes the chocolate taste richer. Try adding some chopped pistachios, almonds, or coconut for crunch.
• Oranges provide vitamin C and hydration and dark chocolate contains antioxidants.
• This dessert feels special with less added sugar than many baked desserts.
Meatloaf Muffins & Frozen Yogurt Bark
Kids had fun making Turkey Zucchini Meatloaf Muffins and Fruity Frozen Yogurt Bark in this hands-on cooking class. They discovered how nutritious and hydrating fruits and vegetables help keep their bodies healthy while creating recipes they’ll want to make at home.
Turkey Zucchini Meatloaf Muffins
Ingredients:
• 1 lb ground turkey
• 1 small zucchini, finely grated and squeezed dry
• 1 egg
• 1/2 cup breadcrumbs or oats
• 1/4 cup milk
• 1 tbsp ketchup, plus extra for topping
• 1/2 tsp garlic powder
• 1/2 tsp onion powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• Optional: 2 tbsp grated parmesan
Instructions:
1. Preheat oven to 375°F and lightly grease a muffin tin.
2. Grate zucchini on the small side of a grater. Squeeze out extra liquid with a clean towel or paper towels so the muffins do not get watery.
3. In a large bowl, combine turkey, zucchini, egg, breadcrumbs or oats, milk, ketchup, garlic powder, onion powder, salt, pepper, and parmesan if using.
4. Mix gently with clean hands or a spoon until just combined. Do not overmix, because that can make the muffins dense.
5. Scoop mixture evenly into muffin cups and gently press the tops so they hold together.
6. Add a small spoonful of ketchup on top of each muffin for classic meatloaf flavor.
7. Bake 18 to 22 minutes, until lightly browned and the center reaches 165°F.
8. Let sit 5 minutes before removing from the pan so the muffins stay together.
Flavor Boosting Tips:
• Zucchini keeps the meatloaf moist and adds fiber without a strong flavor. Turkey provides lean protein.
• A little parmesan gives more savory depth. Try brushing with BBQ sauce instead of ketchup for a sweeter cookout flavor.
• Mini portions are kid-friendly and easy to serve.
Fruity Frozen Yogurt Bark with Berries
Ingredients:
• 2 cups plain or vanilla Greek yogurt
• 1 to 2 tbsp honey or maple syrup
• 1/2 tsp vanilla extract
• 1/2 cup sliced strawberries
• 1/2 cup blueberries
• 1/4 cup granola, optional
• Parchment paper
Instructions:
1. Store extra pieces in a freezer-safe container with parchment between layers.
2. Line a small baking sheet or tray with parchment paper so the bark is easy to remove later.
3. In a bowl, stir together yogurt, honey or maple syrup, and vanilla until smooth and evenly sweetened.
4. Spread yogurt onto the parchment about 1/4 to 1/2 inch thick. Keep the thickness even so it freezes evenly.
4. Sprinkle strawberries, blueberries, and granola over the top. Press toppings gently into the yogurt so they stick.
5. Freeze 3 to 4 hours, or until completely firm.
6. Break or cut into pieces. Let sit 1 to 2 minutes before eating so it is creamy instead of icy-hard.
Flavor Boosting Tips & Nutrition Notes:
• Add lemon zest for a bright summer flavor or swirl in a spoonful of peanut butter for more richness. Using colorful fruits makes nutritious food more appealing for kids.
• Greek yogurt adds protein and probiotics and berries provide antioxidants and fiber.
• Frozen fruit-based treats are refreshing during hot months.