Summer is one of the easiest times of year to enjoy fresh, flavorful food. When the weather gets hot, lighter meals and crisp snacks usually sound more appealing, and that’s where summer produce shines.
“With so many options in season, it becomes much easier to build simple meals and snacks around what’s fresh,” says Emily Sullivan, RD.
This guide walks through the best summer produce to buy, easy ways to use it, and how to store it so it lasts.
Why Seasonal Produce Matters
“When fruits and vegetables are in season, they are often picked closer to peak ripeness. That can mean better flavor and texture (2),” Sullivan explains.
With that in mind, planning a few meals around what is in season each week can make shopping feel simpler. And when you find yourself making the same berry yogurt bowl or cucumber salad on repeat, MyFitnessPal’s Recipe Importer can save a recipe from a link or a typed ingredient list so it is even easier to log next time.
Summer Vegetables in Season
Bell Peppers
Bell peppers are crisp, colorful, and easy to use in almost any meal.
Nutrient highlights: One red bell pepper has 1 gram of fiber and 170 mg of vitamin C (5).
How to use it: Slice it into salads and wraps, or roast it for tacos, grain bowls, soups, and stir-fries. Bell peppers also work especially well in mains like Turkey-Stuffed Bell Peppers, where they hold up well in the oven and add color, texture, and a little sweetness.
Storage tip: Keep whole peppers in the fridge. The USDA storage guidance says peppers keep best around 45°F and can last about 2 to 3 weeks (4).
Cucumbers
Cucumbers are a classic hot-weather vegetable, and they are mostly water, which makes them refreshing in summer (6).
Nutrient highlights: One large cucumber has 1 gram of fiber and 6 mg of vitamin C (17).
How to use it: Add it to pasta salad, tabbouleh, sandwiches, or a snack plate with hummus. It adds crunch with almost no prep. For an easy seasonal side, try this Cucumber Salad, which puts this summer vegetable front and center.
Storage tip: The USDA says cucumbers keep best around 50 to 54°F. It’s best to refrigerate them in a plastic bag for up to one week (4,6).
Corn
Fresh corn is one of the quintessential summer vegetables. It is sweet, easy to cook, and works in both side dishes and full meals.
Nutrient highlights: One cup provides 3 grams of fiber, 5 grams of protein, and 10 mg of vitamin C (18).
How to use it: Boil, roast, or grill it, then add it to salads, salsas, soups, or grain bowls. Corn also works well in recipes like Grilled Corn & Zucchini Flatbread, which uses two summer vegetables in one meal and is an easy way to turn seasonal produce into dinner.
Storage tip: Corn loses quality fast after harvest. The USDA says it should be cooled quickly and kept very cold, so refrigerate it right away and eat it within a few days for the best sweetness (4,7).
Green Beans
Green beans are mild, simple to prepare, and work well as a side dish. They also go with almost any protein or grain.
Nutrient highlights: One cup has 3 grams of fiber and 12 mg of vitamin C (19).
How to use it: Add it to soups and salads, sauté it with garlic, or serve it steamed with lemon. They also fit easily into sheet pan meals, like Sheet Pan Almond-Crusted Salmon With Green Beans, for a simple summer dinner.
Storage tip: The USDA says snap beans store best around 41 to 46°F and usually last 8 to 12 days. At home, refrigerate them in an open bag and try to use them within about a week for best quality (4,8).
Zucchini
Mild and easy to cook, zucchini fits into all kinds of summer meals. It’s a blank canvas that can be used in sweet and savory applications. (13).
Nutrient highlights: 1zucchini provides 36 mg of vitamin C and 2 grams of fiber (14).
How to use it: Grill it with olive oil and herbs, roast it with other summer vegetables, or sauté it and add it to pasta, eggs, or stir-fries. Alternatively, you can try this Baked Parmesan Zucchini Chips With Black Bean Salsa recipe for a more snack-like option.
Storage tip: Store unwashed zucchini in the refrigerator for 1 to 2 weeks (13).
Summer Fruit and Berry Season
Blueberries
If you look forward to berry season, blueberries are one of the easiest buys. They are easy to pack, snack on, and even add to your next meal.
Nutrient highlights: One cup has 4 grams of fiber and 12 mg of vitamin C (20).
Storage tip: The USDA says blueberries should be kept refrigerated as close to 32°F as possible and can last up to about 2 weeks (4,9).
Blackberries
Blackberries’ sweet-tart taste can turn plain yogurt or oatmeal to something much sweeter and more flavorful.
Nutrient highlights: One cup has 8 grams of fiber and 32 mg of vitamin C (21).
How to use it: Eat it as a snack, blend it into smoothies, or add it to salads, simple desserts, or breakfast options like the Mixed Berry Overnight Oats, where they add natural sweetness, color, and fiber.
Storage tip: Blackberries are delicate. The USDA says they should be kept very cold and dry, and storage life can range from 2 to 14 days depending on the variety, so it is best to use them soon after buying (4,10).
Cherries
Cherries are a favorite summer fruit for snacking. They are also easy to turn into a quick breakfast add-on or lunchbox side.
Nutrient highlights: One cup provides 3 grams of fiber and 16 mg of vitamin C (22).
How to use it: Eat it on its own or add it to plain yogurt, oatmeal, muffins, or quick breads. Tart cherries also work especially well in recipes like Tart Cherry Chia Pudding for an easy make-ahead breakfast or snack.
Storage tip: Store cherries in the fridge and keep them dry until you are ready to eat them. The USDA says sweet cherries keep best under very cold, high-humidity conditions and can maintain good quality for 2 to 4 weeks (4,11).
Cantaloupe is sweet, juicy, and easy to turn into a snack or side. It is one of the simplest ways to add more summer fruit to breakfast, lunch, or an afternoon snack.
Nutrient highlights: One cup has 17 mg of vitamin C and 1 gram of fiber (23).
How to use it: Add it to fruit salad, blend it into smoothies, or eat it on its own.
Storage tip: For the longest shelf life, keep ripe cantaloupe in the fridge. The USDA says it keeps best at about 36 to 45°F and can last around 10 to 14 days. Also, uncut cantaloupe can sit at room temperature for up to one week (4,12).
Peaches
Sweet and juicy, peaches are one of summer’s standout fruits. They’re the perfect fruit for a snack because they’re portable and easy to take on the go. (15).
Nutrient highlights: 1peach provides 2 grams of fiber and 6 mg of Vitamin C (16).
How to use them: Slice peaches into yogurt, oatmeal, or salads, grill them for dessert or a savory side, or blend them into smoothies. Their natural sweetness also works well in savory recipes like Grilled Chicken, Lentil and Peach Salad.
Storage tip: Let unripe peaches ripen at room temperature. Once ripe, refrigerate them (15).
“Buying produce in season can make meal planning simpler- and more delicious! Prices and availability shift throughout the year, and many summer favorites, like corn and certain fruits, often become more affordable when they’re at their peak,” Sullivan notes (3).
The easiest way to save money is to pick one or two vegetables in season and one or two fruits in season each week, compare price per pound, and use them in more than one meal. For example, cucumbers can go into sandwiches and salads, while blueberries can work in breakfast and snacks.
Logging Summer Produce in MyFitnessPal
Fresh produce does not always come with a barcode, but logging it can still be simple. MyFitnessPal’s Meal Scan uses your phone camera to help identify foods and suggest matches from the food database, which can be useful for summer salads, fruit bowls, or plates built around corn and vegetables.
Curious how others are approaching seasonal eating? Join the discussion.
Bottom Line
Summer produce makes it easier to eat more color, fiber, and variety. If you are not sure where to start, focus on a few easy picks like bell peppers, cucumbers, corn, green beans, blueberries, blackberries, cherries, and cantaloupe.
Using the delicious produce that is in season throughout the summer can make your meals more nutrient dense, and storing the produce properly helps to reduce waste,” Sullivan finalizes (2,3,4).
Last week Heidi Harris, aka Denver Dry Garden, invited me over for a morning garden visit, and it was all so pretty that I took a million photos. Her garden was inspired by the late David Salman of High Country Gardens, and it’s a pollinator’s paradise with flowering perennials, succulents, yucca, and even a little crevice garden. Not a blade of thirsty turf grass in sight!
Her Thompson’s yucca (Yucca thompsoniana) is flowering right now. This yucca is similar to Austin-beloved Yucca rostrata but with better cold hardiness and a shorter stature. Also it tends to branch more than rostrata.
Another view
Tweedy’s fleabane (Erigeron tweedyi), so cute with an equally cute name!
Famed crevice-garden maker Kenton Seth — whom I met recently at Denver’s Plant Select Conference — built this crevice garden for Heidi. It’s a distinctively Colorado addition to her garden.
Heidi’s planning to move some of the groundcovers that are outcompeting her other crevice plants. It’ll be fun to see how it evolves.
So much in flower right now…
…including these two Texas natives: Engelmann’s daisy (Engelmannia peristenia) and mealy blue sage (Salvia farinacea).
New Mexico agave (Agave parryi v. neomexicana) is one of the few agaves that can handle Colorado winters.
Sempervivums, aka hens-and-chicks, are popular here — and bulletproof in winter. I love the way they nestle up against rocks.
Planting different ones together creates a striking tapestry effect.
Gorgeous!
Hairy golden aster (Heterotheca villosa)
Cobweb sempervivum and ‘Blut’ ice plant
Soapweed yucca (Yucca glauca)
One more of the yucca
Heidi made an eye-catching arrangement of round pots, some painted turquoise, by stacking them on tree stumps. Cactus and succulents make them easy to care for without excessive watering.
Platinum sage (Salvia daghestanica) and hymenoxys
More hymenoxys with mountain-evoking rocks
Butterfly weed (Asclepias tuberosa)
Tweedy’s fleabane
‘Poncha Pass Red’ sulphur buckwheat (Eriogonum umbellatum ‘Poncha Pass Red’) and butterfly weed. I can’t wait to grow buckwheat in my future garden.
Red valerian (Centranthus ruber)
Another angle with the Thompson’s yucca
Desert penstemon (Penstemon pseudospectabilis)
Mojave sage (Salvia pachyphylla)
Closeup of Mojave sage and ‘Raspberry Delight’ salvia
Engelmann’s daisy and mealy blue sage
Sempervivums ‘Traci Su’ and ‘Onyx’
Hymenoxys
Prairie winecup, commonly called poppy mallow here (Callirhoe involucrata) — another Texas native I used to grow
Chocolate daisy (Berlandiera lyrata) — yep, another Texan in Heidi’s garden
A northern flicker dropped in for a visit. I see them in Denver’s parks all the time.
Crevice garden path
Here’s a quirky, new-to-me plant: potato cactus (Opuntia fragilis var. denudata) with creeping goldenaster (Heterotheca jonesii).
One more overview
Along the house, a shaggy-trunked tree (can’t remember what kind) shades a patio with a container garden that Heidi’s enclosed wiht corten planters.
Strings of glass catch the light, and hanging planters seem to float on nearly invisible wires.
Pretty details everywhere
Pots galore add more plant goodness to enjoy in the shade. Thanks for the lovely visit, Heidi!
I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!
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Digging Deeper
“Gardens of Texas is not your typical door stop/coffee table book filled with beautiful images of gardens you can never hope to achieve. The photography is definitely inspiring, but Pam’s thoughtful, detailed storytelling and “Try This At Home” features…makes one feel empowered to create similar garden magic….This is what I’ll curl up with on late August afternoons when the mercury in Austin soars and I’m stuck indoors.”
Gardens of Texas: Visions of Resilience from the Lone Star State is here! It’s for anyone who loves gardens or the natural beauty of Texas. Find it on Amazon, other online book sellers, and in stores everywhere. More info here.
These dietitian-reviewed healthy 4th of July recipes are made for the way people actually eat at a cookout: a little grilled food, a few filling dishes, and something cool or fresh on the side. The goal is not to sort everything perfectly. It is to help you build a menu that feels easy, balanced, and fun.
Each recipe below highlights the cooking time and nutrition details, so you can look at this list and quickly decide what fits your cookout plan, schedule, and nutrition goals.
These recipes are also available in MyFitnessPal’s Summer Salads and Grilling recipe collections. You’ll find them in-app under Recipe Discovery, so you easily log instead of entering each ingredient yourself.
A Simple Way To Plan Your 4th of July Cookout
“Think about timing as much as taste. A mix of make-ahead dishes, grill-friendly recipes, and fresh sides can make the whole cookout feel easier when you’re hosting,” says Emily Sullivan, RD, MyFitnessPal Registered Dietitian.
Use the cooking times in the recipe list to choose what you want to make ahead, what can go on the grill, and what can come together quickly before guests arrive. The nutrition details can also help you compare recipes by calories, protein, fiber, or sodium as you build your plate.
You do not need every dish to go together perfectly. A good 4th of July spread can include smoky, fresh, hearty, crisp, sweet, and savory recipes, all on the same table.
“Your cookout menu does not need to follow strict categories. A few dishes with different flavors, textures, and temperatures can make the table feel balanced,” says Sullivan.
For a classic grill menu, try lemony chicken skewers, BLT summer pasta salad, and watermelon salad.
For a steak cookout, try balsamic garlic steak, cucumber salad, and grilled stone fruit salad.
For a potluck-friendly spread, try grilled steak and potato salad, three-bean salad, and strawberry salad.
For a lighter mix, try grilled chicken, lentil, and peach salad with cucumber salad and watermelon salad.
Food Safety Tips for Outdoor Meals
Cold salads and grilled foods are cookout staples, but they still need to be handled safely. Keep cold dishes chilled until serving. Put out smaller portions and refill from the refrigerator or cooler. (3)
The USDA says perishable foods should not sit out for more than two hours. If the temperature is above 90°F, that limit drops to one hour. (3)
When grilling meat, poultry, or seafood, use a food thermometer to check that it reaches a safe internal temperature. (4)
What are the best recipes for 4th of July cookouts?
The best recipes for 4th of July cookouts are easy to serve and easy to mix with other dishes. Grilled chicken skewers, steak salads, pasta salad, bean salad, watermelon salad, and cucumber salad all fit well.
What should I bring to a 4th of July party?
Bring something that holds up well and is easy to serve. Good options include BLT summer pasta salad, balsamic three-bean salad, lemony farro-vegetable salad, cucumber salad, or watermelon salad with feta and mint.
How can I make a 4th of July menu feel more balanced?
Choose one recipe with protein, one make-ahead salad or grain dish, and one fruit or vegetable side. The Dietary Guidelines encourage diets built on whole, nutrient-dense foods, including protein, dairy, vegetables, fruits, healthy fats, and whole grains. (1)
You can also find these recipes in MyFitnessPal’s Summer Salads and Grilling recipe collections to log them directly and compare calories, protein, fiber, sodium, and other nutrients as you build your cookout plate.
How do I choose recipes for the 4th of July?
Start with your schedule. Choose one or two recipes you can make ahead, then add a grilled dish or a quick fresh option that works with the rest of the menu. The cooking times and nutrition details in this list can help you compare recipes before you decide what to make.
Bottom Line
Healthy 4th of July recipes do not need to be complicated. Pick one recipe that can anchor the plate, then add a make-ahead dish and something fresh.
That might mean chicken skewers, pasta salad, and watermelon. Or steak, cucumber salad, and grilled fruit. Keep it simple, keep cold foods chilled, and build a menu that feels easy to enjoy. (3)
Have a favorite cookout recipe or menu idea? Join the MyFitnessPal Community to share it and get inspiration from other members.
Whether your team wins, loses, or keeps you stress-snacking through extra time, at least the food can be a clear victory.
That is the idea behind this roundup: 30 healthy game day recipes you can mix and match for the big match, from crispy snacks and creamy dips to skewers, wings, lettuce wraps, chili cups, sliders, and more.
Some are already built for snacking. Others just need a quick serving tweak, like slicing wraps into bite-sized pieces, ladling chili into small cups, or turning burgers into sliders.
Use it like a flexible game day food menu: pick something crunchy, something fresh, something hearty, and something high-protein. Then set it all out, let everyone build their plate, and get back to the match.
Stuffed peppers feel like a full meal, but they can still work for game day. Bake them, then cut each pepper half into smaller wedges and serve with toothpicks. They are especially good for guests who want something more filling than chips and dip.
These bring lasagna flavor in a veggie-forward package. For a party, serve them in small bowls or cut the peppers into smaller portions so people can grab a taste without committing to a full serving.
Slow cooker recipes are a gift on game day. Serve this chicken chile verde in small cups or bowls with optional toppings like cilantro, lime wedges, avocado, or crushed tortilla chips.
This white bean chili recipe is cozy, filling, and easy to portion. For a party, ladle it into small mugs or disposable tasting cups so guests can eat it while watching the match.
This is another great small-bowl option. Set up a mini chili bar with chopped scallions, plain Greek yogurt, jalapenos, and a few crunchy toppings so everyone can customize their cup.
These burgers bring bold flavor to the game day table. To make them more party-friendly, shape the patties into sliders or cut full-size burgers into halves and secure each piece with a toothpick. Serve the tahini sauce and harissa carrot slaw on the side so guests can add as much as they like.
This colorful hummus makes a great centerpiece for a snack board. Serve it with cucumber rounds, bell pepper strips, pita wedges, or whole-grain crackers for an easy game day appetizer.
This is the kind of recipe that feels fresh next to wings, chili, and pizza bites. Put the hummus in a wide bowl and surround it with pre-cut vegetables and crackers so guests can dip between plays.
Spinach and artichoke dip is classic game day food for a reason. Serve it warm in a small slow cooker or baking dish, with toasted pita chips, sliced vegetables, or whole-grain crackers on the side.
This spread is a nice break from the usual cheese-heavy dips. Spoon it into a shallow bowl and pair it with cauliflower, cucumber slices, or crackers for an easy snack that still feels a little special.
Fries are always welcome on game day. These parsnip fries are easy to serve in small cups with a spoonful of spicy yogurt dip at the bottom, which makes them feel party-ready and keeps the table tidy.
These are already built for dipping. Serve them in batches from the air fryer and keep the ranch dip in a chilled bowl nearby. They are a great option when you want game day finger foods with a veggie-forward twist.
Crispy zucchini chips and salsa make a fun alternative to the usual chip bowl. Put the salsa in small ramekins around the platter so people can dip from different spots without crowding one bowl.
These are ideal game day appetizers because they are already bite-sized. Arrange them on a platter with napkins nearby and serve warm. They also work well as a make-ahead option if you want less kitchen time once the match starts.
Quiche bites are a smart pick for early matches or brunch-style watch parties. Serve them warm or room temperature with hot sauce, salsa, or a simple yogurt dip.
Mini pizzas are one of the easiest game day food ideas. Slice each flatbread into squares or strips so guests can grab a piece between plays. You can also make a few topping combinations for variety.
Skewers are perfect for game day because they are easy to pick up and eat. For a party, make smaller skewers or slide the cooked chicken and vegetables onto appetizer picks. Serve the peanut sauce on the side for dipping.
This recipe brings a lighter, brighter flavor to the table. Cut the skewers into smaller portions after cooking or make mini versions so they work as finger food.
If you want something hearty without making full sandwiches, these skewers are a strong choice. Serve them with small dipping cups of sauce or place them on a platter with pickled vegetables for contrast.
This crispy chicken schnitzel brings the crunch without needing a deep fryer. For game day, slice it into strips or bite-sized pieces and serve with toothpicks, lemon wedges, mustard, or a yogurt-based dipping sauce.
Wings are a watch-party staple. Keep them warm on a tray and serve the blue cheese dip in small bowls around the table. Add celery, carrots, and cucumber spears for a crisp side.
Boneless wings are a little easier to serve when people are standing, cheering, or juggling plates. Put them in a shallow bowl with toothpicks and keep extra sauce on the side for anyone who wants more heat.
These wraps can work as a lighter main dish or a snack. Set out the turkey filling, lettuce leaves, and toppings separately so guests can build their own between plays.
These are flavorful enough to stand out on a snack table. For easier serving, pre-fill small lettuce cups and place them on a tray, or serve the filling in a bowl with lettuce leaves stacked nearby.
These are a good choice when you want something bright and quick. Serve them as mini lettuce cups, or chop the shrimp mixture slightly smaller and spoon it into endive leaves for a true appetizer feel.
Chicken salad lettuce wraps feel fresh but still filling. Serve them in small lettuce cups or spoon the chicken salad onto cucumber rounds for an even more snackable version.
A full wrap can become a platter of game day bites fast. Roll it tightly, chill briefly, then slice it into pinwheels so guests can grab one or two pieces at a time.
Spicy tuna wraps add a bold, savory option to the spread. Slice into small rounds and serve with extra sliced vegetables or pickles for crunch.
How to Build Your Game Day Spread
A good spread does not need every recipe on the table. Pick a few that balance warm and cool, crisp and creamy, lighter bites and more filling options.
This group gives guests plenty of satisfying options without making the whole table feel heavy.
Each linked recipe includes nutrition facts, so you can compare options as you build your menu. MyFitnessPal can also help you plan portions and create a game day spread with a mix of lighter bites and more filling options.
Frequently Asked Questions (FAQs)
What are good game day recipes that are not too heavy?
Choose a mix of veggie-forward dips, lean protein bites, lettuce wraps, skewers, and small bowls of chili. This gives guests variety without relying only on fried snacks or chips.
What game day food can I make ahead?
Dips, hummus, chicken salad wraps, chili, stuffed peppers, and quiche bites are all good make-ahead options. For crispy recipes, prep the ingredients ahead and cook or reheat close to serving.
How do you serve wraps for game day?
Roll wraps tightly, chill them briefly, then slice them into pinwheels or halves. Lettuce wraps can be served pre-filled in small cups or as a build-your-own tray.
What are easy game day snacks for a crowd?
Dips with vegetables and crackers, mini flatbread pizzas, chicken bites, wings, chili cups, and sliced wraps are all easy to scale for a group.
What are good game day finger foods?
Skewers, phyllo triangles, quiche bites, boneless wings, chicken schnitzel bites, zucchini dippers, parsnip fries, mini pizza squares, and wrap pinwheels all work well as game day finger foods.
Bottom Line
The best game day recipes are simple to serve, easy to share, and flexible enough for different appetites. With dips, crispy snacks, skewers, wraps, chili cups, wings, veggie bites, and mini pizzas, you can build a healthy-ish spread that still feels like game day food.
Pick a few favorites, prep what you can ahead, and keep the portions snackable. For even more ideas, check out the MyFitnessPal Community to see what other home cooks are making for the big match. Then all that is left to do is enjoy the game.
Whether your team wins, loses, or keeps you stress-snacking through extra time, at least the food can be a clear victory.
That is the idea behind this roundup: 30 healthy game day recipes you can mix and match for the big match, from crispy snacks and creamy dips to skewers, wings, lettuce wraps, chili cups, sliders, and more.
Some are already built for snacking. Others just need a quick serving tweak, like slicing wraps into bite-sized pieces, ladling chili into small cups, or turning burgers into sliders.
Use it like a flexible game day food menu: pick something crunchy, something fresh, something hearty, and something high-protein. Then set it all out, let everyone build their plate, and get back to the match.
Stuffed peppers feel like a full meal, but they can still work for game day. Bake them, then cut each pepper half into smaller wedges and serve with toothpicks. They are especially good for guests who want something more filling than chips and dip.
These bring lasagna flavor in a veggie-forward package. For a party, serve them in small bowls or cut the peppers into smaller portions so people can grab a taste without committing to a full serving.
Slow cooker recipes are a gift on game day. Serve this chicken chile verde in small cups or bowls with optional toppings like cilantro, lime wedges, avocado, or crushed tortilla chips.
This white bean chili recipe is cozy, filling, and easy to portion. For a party, ladle it into small mugs or disposable tasting cups so guests can eat it while watching the match.
This is another great small-bowl option. Set up a mini chili bar with chopped scallions, plain Greek yogurt, jalapenos, and a few crunchy toppings so everyone can customize their cup.
These burgers bring bold flavor to the game day table. To make them more party-friendly, shape the patties into sliders or cut full-size burgers into halves and secure each piece with a toothpick. Serve the tahini sauce and harissa carrot slaw on the side so guests can add as much as they like.
This colorful hummus makes a great centerpiece for a snack board. Serve it with cucumber rounds, bell pepper strips, pita wedges, or whole-grain crackers for an easy game day appetizer.
This is the kind of recipe that feels fresh next to wings, chili, and pizza bites. Put the hummus in a wide bowl and surround it with pre-cut vegetables and crackers so guests can dip between plays.
Spinach and artichoke dip is classic game day food for a reason. Serve it warm in a small slow cooker or baking dish, with toasted pita chips, sliced vegetables, or whole-grain crackers on the side.
This spread is a nice break from the usual cheese-heavy dips. Spoon it into a shallow bowl and pair it with cauliflower, cucumber slices, or crackers for an easy snack that still feels a little special.
Fries are always welcome on game day. These parsnip fries are easy to serve in small cups with a spoonful of spicy yogurt dip at the bottom, which makes them feel party-ready and keeps the table tidy.
These are already built for dipping. Serve them in batches from the air fryer and keep the ranch dip in a chilled bowl nearby. They are a great option when you want game day finger foods with a veggie-forward twist.
Crispy zucchini chips and salsa make a fun alternative to the usual chip bowl. Put the salsa in small ramekins around the platter so people can dip from different spots without crowding one bowl.
These are ideal game day appetizers because they are already bite-sized. Arrange them on a platter with napkins nearby and serve warm. They also work well as a make-ahead option if you want less kitchen time once the match starts.
Quiche bites are a smart pick for early matches or brunch-style watch parties. Serve them warm or room temperature with hot sauce, salsa, or a simple yogurt dip.
Mini pizzas are one of the easiest game day food ideas. Slice each flatbread into squares or strips so guests can grab a piece between plays. You can also make a few topping combinations for variety.
Skewers are perfect for game day because they are easy to pick up and eat. For a party, make smaller skewers or slide the cooked chicken and vegetables onto appetizer picks. Serve the peanut sauce on the side for dipping.
This recipe brings a lighter, brighter flavor to the table. Cut the skewers into smaller portions after cooking or make mini versions so they work as finger food.
If you want something hearty without making full sandwiches, these skewers are a strong choice. Serve them with small dipping cups of sauce or place them on a platter with pickled vegetables for contrast.
This crispy chicken schnitzel brings the crunch without needing a deep fryer. For game day, slice it into strips or bite-sized pieces and serve with toothpicks, lemon wedges, mustard, or a yogurt-based dipping sauce.
Wings are a watch-party staple. Keep them warm on a tray and serve the blue cheese dip in small bowls around the table. Add celery, carrots, and cucumber spears for a crisp side.
Boneless wings are a little easier to serve when people are standing, cheering, or juggling plates. Put them in a shallow bowl with toothpicks and keep extra sauce on the side for anyone who wants more heat.
These wraps can work as a lighter main dish or a snack. Set out the turkey filling, lettuce leaves, and toppings separately so guests can build their own between plays.
These are flavorful enough to stand out on a snack table. For easier serving, pre-fill small lettuce cups and place them on a tray, or serve the filling in a bowl with lettuce leaves stacked nearby.
These are a good choice when you want something bright and quick. Serve them as mini lettuce cups, or chop the shrimp mixture slightly smaller and spoon it into endive leaves for a true appetizer feel.
Chicken salad lettuce wraps feel fresh but still filling. Serve them in small lettuce cups or spoon the chicken salad onto cucumber rounds for an even more snackable version.
A full wrap can become a platter of game day bites fast. Roll it tightly, chill briefly, then slice it into pinwheels so guests can grab one or two pieces at a time.
Spicy tuna wraps add a bold, savory option to the spread. Slice into small rounds and serve with extra sliced vegetables or pickles for crunch.
How to Build Your Game Day Spread
A good spread does not need every recipe on the table. Pick a few that balance warm and cool, crisp and creamy, lighter bites and more filling options.
This group gives guests plenty of satisfying options without making the whole table feel heavy.
Each linked recipe includes nutrition facts, so you can compare options as you build your menu. MyFitnessPal can also help you plan portions and create a game day spread with a mix of lighter bites and more filling options.
Frequently Asked Questions (FAQs)
What are good game day recipes that are not too heavy?
Choose a mix of veggie-forward dips, lean protein bites, lettuce wraps, skewers, and small bowls of chili. This gives guests variety without relying only on fried snacks or chips.
What game day food can I make ahead?
Dips, hummus, chicken salad wraps, chili, stuffed peppers, and quiche bites are all good make-ahead options. For crispy recipes, prep the ingredients ahead and cook or reheat close to serving.
How do you serve wraps for game day?
Roll wraps tightly, chill them briefly, then slice them into pinwheels or halves. Lettuce wraps can be served pre-filled in small cups or as a build-your-own tray.
What are easy game day snacks for a crowd?
Dips with vegetables and crackers, mini flatbread pizzas, chicken bites, wings, chili cups, and sliced wraps are all easy to scale for a group.
What are good game day finger foods?
Skewers, phyllo triangles, quiche bites, boneless wings, chicken schnitzel bites, zucchini dippers, parsnip fries, mini pizza squares, and wrap pinwheels all work well as game day finger foods.
Bottom Line
The best game day recipes are simple to serve, easy to share, and flexible enough for different appetites. With dips, crispy snacks, skewers, wraps, chili cups, wings, veggie bites, and mini pizzas, you can build a healthy-ish spread that still feels like game day food.
Pick a few favorites, prep what you can ahead, and keep the portions snackable. For even more ideas, check out the MyFitnessPal Community to see what other home cooks are making for the big match. Then all that is left to do is enjoy the game.
Intermittent fasting is everywhere right now, much like diet pills were in the ’90s, so chances are you’ve heard the buzz and maybe even thought about trying it yourself. But before jumping in because it worked for someone else, it’s worth taking a closer look. There are several approaches to intermittent fasting, and depending on your lifestyle, age, and health history, it may, or may not, be a good fit (1).
While research shows potential benefits in areas like weight management, insulin regulation, and inflammation, it also highlights important cautions, especially for those navigating a history of disordered eating (1). Women’s health is nuanced, and our hormones add another layer of complexity, making a one-size-fits-all approach unrealistic (1).
That’s where this guide comes in. We’ll explore what the science says about its impact on women’s health and share considerations to help you decide if intermittent fasting is the right approach for you.
Understanding Intermittent Fasting and How It Affects Women
Intermittent fasting types may vary, but at its core, each approach follows the same idea: setting specific windows of time for when you eat to allow your body time to rest (1). The most common intermittent fasting approaches are:
The 16:8 Method: You eat within an 8-hour window each day, and allow your body to rest without food the other 16-hours (1).
The 5:2 Method: This involves 2 non-consecutive days of fasting (or significantly reduced calorie intake under 500 calories a day) alongside a balanced, regular eating pattern on the other 5 days (1).
The 12:12 Method: This involves eating within a 12-hour window, and fasting the other 12-hours. This often is a gentler approach to beginning intermittent fasting for beginners (1).
Circadian Rhythm Fasting: Also known as time-restricted eating, this style of fasting follows the natural flow of your body, allowing eating usually to occur in a 6- to 10-hour window during daylight hours, followed by a fast during the night (2).
Fasting can affect women differently than men, largely due to differences in hormone regulation (3). In women, factors like age and life stage play an important role in how the body responds to periods of fasting, particularly when it comes to reproductive hormones (3,4).
Some research suggests that fasting may offer benefits in specific cases. For example, research suggests it may help improve menstrual regularity and fertility in women with polycystic ovarian syndrome (PCOS) by supporting hormonal balance (3). On the flip side, concerns remain on the impact intermittent fasting has on reproductive and bone health, fat free mass, eating disorders, and sleep (5). That said, more research is needed to better understand these effects.
With that in mind, it’s worth taking a closer look at the potential benefits of fasting for women approaching 40, as well as the life stages where it may not be the most appropriate approach.
Benefits of Intermittent Fasting for Women Over 40
When we look at the research, the benefits of intermittent fasting for women really seem to shine for women as they enter the transition to menopause, which usually occurs sometime in their mid-40s (6,7). During this period, women’s hormones change rapidly, with estrogen and progesterone declining. With these changes, the way women use energy also changes (7). Most women report experiencing body composition changes that leaves them wondering why what worked for them before may not be working for them now when it comes to managing body weight (7).
With this in mind, here’s some of the science-backed reasons intermittent fasting may be worthwhile for some women over 40.
Weight and body composition management.
Many women experience changes in weight and fat distribution due to declining estrogen levels around menopause (6,7). Some research suggests that intermittent fasting, particularly time-restricted eating, may help reduce visceral fat and improve metabolic markers like blood sugar and lipid levels by supporting insulin sensitivity (6). This makes it a potential tool for addressing menopause-related weight changes.
Heart health support.
The transition to menopause can also naturally increase cardiovascular risk as estrogen levels drop (6). Early research shows that intermittent fasting may help support heart health by improving LDL cholesterol levels, blood pressure, and blood vessel function, factors that contribute to long-term heart-health (6).
Improvement in cognitive health.
Declining estrogen levels during menopause can also affect brain function and may increase risk for cognitive decline (6). Fasting has been shown in early studies to support the production of brain-derived neurotrophic factor (BDNF), a protein linked to brain health long-term (6). While promising, more long-term research is still needed in this area.
Potential reduction in inflammation.
Menopause is often associated with increased inflammation, which can contribute to conditions like joint discomfort and bone loss (6,7). Intermittent fasting may help reduce inflammation and lower oxidative stress in the body (6).
Simplified eating structure for some women.
It’s also important to recognize the mental load many women carry in midlife. MyFitnessPal dietitian Brookell White shares, “For some, a structured eating window can simplify daily decisions, reduce meal planning fatigue, and feel like one less thing to manage, potentially easing overall stress.”
When Women Should Avoid Intermittent Fasting
Fasting isn’t for everyone, let’s make that crystal clear. In fact, research shows fasting can have detrimental effects for women if you fall into one of these categories (1):
Have Type 1 Diabetes
Those with type 1 diabetes are at greater risk for hypoglycemia, making fasting off the table if you have this (1). Balanced intakes and close control of insulin management is key.
Have a History of Eating Disorders/Disordered Eating
Disordered eating and fasting do not mix well. Combined with the restriction mentality and obsessive thoughts that can come when eating windows are decreased, it’s advised not to consider this style of eating if you have a heightened preoccupation with food (1).
Those with Low Bone Density / Weakened Immune System
Nutrient intakes can suffer when following intermittent fasting, meaning if you fall under one of these two categories, it’s advised to skip the fast and focus on meeting your nutritional needs in a regularly planned and balanced meal plan (1).
Those Trying to Conceive
Hormone regulation is crucial if you’re trying to conceive . Unless under advice from your reproductive health team for managing conditions like PCOS, it’s advised to focus on balanced, healthy eating patterns when trying to conceive (3).
Women Who Are Pregnant
Intermittent fasting is generally not recommended during pregnancy as it can pose risks to the baby and mother (1). Consistent nutrient intake is necessary for healthy growth and development for mom and baby (1).
Women Who Are Breastfeeding
Fasting while breastfeeding is not recommended due to risks of decreased milk production and nutrient deficiencies (1). Baby (and mom) have increased nutritional needs during this time to support proper growth, development, and recovery.
How Women Can Start Intermittent Fasting Safely
If you’ve been given the green light by your healthcare team to start intermittent fasting, then consider these tips to set yourself up for success.
Start with a shorter fasting window. Naturally aligning your eating to your wake hours is a great start. While harder in winter months depending on where you’re located, aim to have your first meal within 1-2 hours of waking when the sun is rising and the last meal at least 2-hours before you wind down for the night. If you’re logging 8-hours of sleep, this will allow for a nice 10 to 12-hour fasted window.
Prioritize nutrient-dense foods during eating windows. Whole foods with a focus on lean protein and fiber, should be the base of your meals (8). Foods that contain these help with satiety, and provide antioxidants, and other important vitamins and minerals. Dairy foods work well as protein sources, like Greek yogurt, while also providing calcium for bone health (6,9). Salmon is an excellent protein source too that also provides vitamin D and healthy fats, like those omega-3s that support brain health (6,10). And, don’t skip out on the plant-proteins like soy and legumes.
Pay attention to how fasting interacts with your cycle. Feeling fatigued and worn out? You may not be eating enough to support your energy needs. Consult with a healthcare professional to figure out what you need to help support your body.
Avoid exercising fasted if energy and performance suffer. You know your body best. Injuries can happen if you are running on empty. Plan your workouts around your eating windows to get the most out of your training.
Pay attention to signs if fasting isn’t working for your body. Hormonal changes, mood shifts, sleep disruption, or cycle irregularity are signals worth taking seriously.
Rely on helpful tools. Apps can have special tools to support intermittent fasting like MyFitnessPal’s intermittent fasting feature. They may help take the guesswork out of your eating windows, making it easier and more enjoyable to stick to your fast.
Intermittent fasting can be a useful tool for some women, but it’s not a universal solution. Life stage, hormonal health, and individual response all matter. If you’re considering intermittent fasting, it’s important to approach it with curiosity rather than rigidity, tuning into your body. Tracking how you feel and what you’re eating is a good idea to stay informed about how your intakes are stacking up in meeting your nutrient needs.
Curious how others are approaching fasting? Join the discussion in our MyFitnessPal community forum. Remember, the best results happen when you speak with your own healthcare provider before making significant changes, especially during hormonal transitions.
The final garden from the Pueblo Open Days Tour two weeks ago was the Midway Xeric Garden. As soon as I drove into “The Blocks” neighborhood in historic Pueblo, I knew this would be my favorite kind of garden — an artist’s garden.
One of the old brick houses on the street was colorfully mural painted, and there were recycled-art sculptures in a little neighborhood park. Lots of creativity and unconventional design on display!
In the street garden, an agave was flowering, its Dr. Seussian bloom spike imprinted on the sidewalk in the noonday light.
Agave flower opening
Another agave had already completed its bloom cycle and died, as they do. It was left standing as natural sculpture.
Colorful horned poppy was flowering in a rocky crevice, oblivious to the midday heat.
A potted golden barrel cactus was soaking up the sun too.
The owner is clearly a cactus lover.
Who else was soaking up the sun? This stripey lizard, which my daughter got to pose for a photo. We saw many lizards in this rocky garden.
Sorry for the harsh light; a noontime garden visit under the Colorado sun is a challenge for photography. But I hope you’ll be able to see the fun eclecticism of this garden, which sits atop a rocky bluff. Distant views are framed by a swing arbor and concrete portal. If you peek over the cliff edge, you see treetops and a commercial strip below.
The portal caught my eye first. Concrete pillars uphold a row of colorfully tiled numbers: 4.66920160910. I asked the owner, Bobby, its significance. “Google it,” he said with a smile. A quick Google search brought up math-y jibberish about Feigenbaum constants. Uh oh, was this a pop quiz I hadn’t studied for?
Bobby, who’d studied physics, explained it has to do with chaos theory, which has always appealed to him. If I remember right, the number is a universal mathematical constant that measures the rate at which a system transitions from order to chaos.
Gus taking it all in
All right — it makes sense to recognize chaos and call it out. After all, gardeners experience chaos on a daily basis, don’t we? We’re always trying to create a sense of order while nature keeps working to turn it all wild again.
With visions of Jeff Goldblum in Jurassic Park in my head, I explored on, enjoying pots balanced on pillars (one moment of chaos away from destruction)…
…plants popping up along stratified concrete walls…
…this gorgeous agave and its shadow…
…and potted cacti everywhere.
Bobby makes his own hardscaping, including concrete walls, a shed, the portal, and tinted patio pavers in his garden. In fact, there was a concrete mixer at the ready. But this blue patio with painted numbers is upcycled concrete from a swimming pool, he told me. How fun is that?
A sky-blue pot with a cactus perches on a delicate pillar at one end.
Flowering cactus
A melty totem pole cactus
Then I spotted Bobby’s greenhouse — wow! Prickly pears the size of baby giraffes were pushing against the windows as if searching for an escape hatch.
Inside, a rubbly wall of broken concrete hosts crevice-loving plants like agave, cactus, and other succulents. Triangular metal roofing provides shade. Bobby says he can completely winterize the structure to keep tender plants happy during the cold months.
Plants basking along the window like cats
Grapes dangle at the the doorway.
Outside, another agave was coming into flower.
Along one side of the garden, stairs lead down to the street below. Bobby constructed walls and terracing of tinted concrete and gabion to support the garden’s edge and extend it down into the cliffside.
A dizzying view of a tinted-concrete path down the hillside garden.
Pueblo brick
Bobby upcycled broken concrete slabs into a “stone” wall studded with succulents — an Anthropocene hanging garden. Artistic gardeners excel at turning found objects, like waste concrete, into something new and interesting. They just see things differently.
Touring such gardens gives all of us permission to recycle and repurpose too. And to let plants find their own way, even if it’s a little bit chaotic.
I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!
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Digging Deeper
“Gardens of Texas is not your typical door stop/coffee table book filled with beautiful images of gardens you can never hope to achieve. The photography is definitely inspiring, but Pam’s thoughtful, detailed storytelling and “Try This At Home” features…makes one feel empowered to create similar garden magic….This is what I’ll curl up with on late August afternoons when the mercury in Austin soars and I’m stuck indoors.”
Gardens of Texas: Visions of Resilience from the Lone Star State is here! It’s for anyone who loves gardens or the natural beauty of Texas. Find it on Amazon, other online book sellers, and in stores everywhere. More info here.
This summer of soccer is the perfect excuse to build a snack table that feels like a world tour. Whether you call it football or soccer — or you’re just here for the food — these snacks from around the world bring big-match energy without making you question your food decisions by halftime.
So, instead of building one giant bowl of chips and calling it dinner, this roundup gives you dietitian-approved game day snack ideas by region, from hummus and falafel to mini arepas, edamame, bruschetta, and spiced chickpeas.
Use it like a global snack board: pick a few favorites, add something fresh and crunchy, and let everyone build their own plate.
How To Build a Healthier Global Game Day Spread
The goal is not to turn game day into a nutrition test. The goal is to make the table feel exciting while giving people options that have a little more staying power.
“Think of the snack table like a team lineup: one protein-rich option, one fiber-rich dip or grain, one colorful produce choice, and one fun crunchy bite,” Katherine Basbaum MS RD, MyFitnessPal Registered Dietitian, says.
It also helps to keep sodium in mind, especially with packaged snacks, frozen appetizers, and bottled sauces. More than 70% of sodium in the U.S. diet comes from packaged and prepared foods, and savory game-day snacks are one category where the sodium can really add up. (4)
That does not mean chips, dips, or frozen appetizers are off the table. It just gives you a simple way to decide where to go lighter and where to keep the classics.
MyFitnessPal’s Meal Planner can also help you sketch out your snack lineup before the first whistle, so your grocery list includes a mix of dips, crunchy bites, warm options, and fresh sides.
Snacks From Around the World, By Region
U.S.: Buffalo Bites, Chili Cups, and Snack Mix
Classic U.S. game day snacks are all about finger foods, dips, and warm bites people can grab between plays.
Try Baked Buffalo Chicken Wings or buffalo cauliflower with a Greek yogurt ranch dip. You still get the spicy, tangy flavor people expect, but the dip adds a creamy option without making the whole table feel heavy.
Air-fried chicken tenders with honey mustard or yogurt ranch
Popcorn with chili powder, garlic, or a light sprinkle of parmesan
Deviled eggs with Greek yogurt mixed into the filling
Veggie cups with ranch-style dip
Mini turkey sliders or black bean sliders
Homemade snack mix with pretzels, nuts, popcorn, and whole-grain cereal
For a small nutrition upgrade, lean on the bean-based options when they fit the menu. Beans, peas, and lentils are protein-containing foods and are also listed as fiber sources, which makes them useful in chili cups, sliders, dips, and snack bowls. (2,3)
This mix gives guests the familiar flavors they love, plus a few fresh ways to scoop, dip, and snack.
Latin America: Arepas, Salsa Cups, and Plantains
Latin American flavors are perfect for game day because they are bright, fresh, and easy to serve in small portions.
Try mini arepas filled with black beans, avocado, pico de gallo, and a spoonful of Greek yogurt or queso fresco. You can also make small salsa cups with mango, tomato, onion, cilantro, and lime, then serve them with baked tortilla chips or cucumber rounds.
Mini sweet corn cups with lime, chili powder, and a little cheese
Ceviche-style cooked shrimp cups with avocado, cucumber, and citrus
Using beans as the anchor can add a protein-containing, fiber-containing plant food to the spread, while salsa, lime, herbs, and crunchy vegetables keep it fresh. (2,3)
Middle East and North Africa: Hummus, Falafel, and Labneh
A Middle Eastern- and North African-inspired snack board is one of the easiest ways to serve international snacks with lots of color.
Start with hummus, cucumbers, carrots, olives, tomatoes, and whole-wheat pita triangles. That gives the board a bean-based dip, fresh dippers, and a whole-grain option.
Then add one warm item, such as baked falafel bites or chicken shawarma skewers. For a creamy dip, try labneh with olive oil, za’atar, and chopped herbs. For a lighter-tasting dip, mix plain Greek yogurt with lemon, garlic, cucumber, and mint.
It feels generous, but most of the work is just arranging small bites on a platter.
“A healthier game day spread still has room for the foods people love. The win is in adding options, not taking the fun away,” Basbaum says.
Europe: Tzatziki, Bruschetta, and Tortilla Bites
European-style snacks can be simple, fresh, and easy to prep ahead.
Try Greek-style tzatziki with vegetables and whole-grain pita for a simple way to add a fiber-rich whole grain to the snack board. (5)
For a Belgian-inspired bite, fill Belgian endive leaves with a herbed white bean spread, diced cucumber, and fresh herbs. The white beans also bring in a protein-containing, fiber-containing plant food. (2,3)
Other easy options:
Spanish tortilla squares made with eggs, potatoes, and onions
Smoked salmon cucumber rounds with yogurt-dill sauce
Roasted red pepper and white bean dip
Bruschetta with chopped tomatoes, basil, olive oil, and white beans on small whole-grain toasts
Caprese skewers with tomatoes, basil, and mozzarella
This section works especially well when you want easy game day snacks that still feel a little elevated.
Asia-Pacific: Edamame, Spring Rolls, and Dumplings
Delight and surprise your guests with some Asia-Pacific-inspired light bites with big flavor.
Edamame is one of the simplest wins. Serve it warm with chili flakes, garlic, or a little sesame oil. Steamed or boiled soybean pods are one of the easiest ways to add a plant-sourced protein option to the table. (2)
Fresh spring rolls are another good match-day option. Fill rice paper wrappers with shrimp or tofu, lettuce, herbs, cucumber, carrots, and a small amount of noodles. Serve with a peanut-lime dip on the side so guests can choose how much they want.
Other snack ideas:
Air-fried or steamed dumplings with a lower-sodium dipping sauce
For packaged sauces, check sodium on the label. In general, 5% Daily Value or less per serving is considered low, and 20% Daily Value or more is considered high. (1)
Africa: Peanut Dip, Skewers, and Lentil Bites
African-inspired snacks can bring bold flavor, spices, and plenty of shareable bites to the table.
Try peri-peri chicken skewers, baked lentil bites, or a peanut-yogurt dip with carrots, cucumbers, and whole-grain crackers. Lentils and other legumes can bring plant-sourced protein foods into the spread, while nuts and seeds can contribute healthy fats. (5)
More snack ideas:
Spiced roasted chickpeas
Jollof-inspired rice cups with vegetables and grilled chicken
Lentil-stuffed lettuce cups
Tomato, cucumber, and herb salad with grilled skewers
These snacks are great for a crowd because many can be served warm or at room temperature.
Quick Tips To Make International Snacks More Balanced
Use sauces as flavor boosters, not the whole snack. Put dips, dressings, and sauces on the side so guests can add what they like.
Add a produce dipper to every crunchy snack. Chips can still fit, but cucumber, bell pepper strips, carrots, and snap peas give people more ways to scoop.
Choose one crunchy packaged item, then build around it. If you are serving tortilla chips, add salsa, beans, guacamole, and vegetables. If you are serving dumplings, add cucumber salad or edamame.
Make one protein-rich snack. That could be chicken skewers, turkey chili cups, edamame, lentil bites, hummus, or Greek yogurt dip. (2)
Use the MyFitnessPal Community for real-life ideas, too. It can be a helpful place to see how other people build snack boards, prep party foods, and make game day eating feel doable without making it complicated.
Frequently Asked Questions (FAQs)
What are some easy snacks from different countries for game day?
Easy options include hummus with pita and vegetables, edamame, mini arepas with beans, tzatziki with whole-grain pita, bruschetta, spring rolls, and chicken or tofu skewers. Beans, soy foods, nuts, and seeds can add protein-food options, while whole grains are an easy fiber-rich base for pita, crackers, or toast. (2,5)
How can I make game day snacks healthier without making them boring?
Start with the flavors people already like, then add one practical upgrade. Use beans in nachos, Greek yogurt in dips, extra vegetables on platters, whole-grain pita with hummus, or baked falafel instead of fried. A quick Nutrition Facts label scan can also help you choose options with more fiber and less sodium when that matters for your goals. (1)
What are good vegetarian international snacks?
Good vegetarian game day snacks include hummus, baked falafel, edamame, black bean tostada bites, mini arepas with beans, bruschetta with white beans, lentil bites, and peanut-yogurt dip with vegetables. Beans, peas, lentils, legumes, nuts, seeds, and soy are all plant-sourced protein foods, which makes them useful for vegetarian game day snacks. (5)
What should I watch for with packaged game day snacks?
Sodium is worth a quick look. Packaged and prepared foods contribute more than 70% of sodium in the U.S. diet, and the Daily Value for sodium is less than 2,300 milligrams per day. (4)
Bottom Line
Global game day snacks can be fun, colorful, delicious, and healthy.
Pick a few snacks from different countries, then build the table with protein-rich foods, fiber-rich foods, produce, whole grains, and sauces on the side. You do not need to skip the classics. Just give them good teammates.
A platter of hummus and vegetables, a bowl of edamame, mini arepas with beans, and a few crunchy favorites can make healthy football food feel easy, social, and worth cheering for.
One small move can help: log your go-to game day snacks in MyFitnessPal, then see what you might want to add, swap, or keep exactly the same for the next match.
Sage Queen Garden — this evocative name intrigued me during the Pueblo Open Days Tour a couple weeks ago. Don’t you love when someone gives their garden a good name? It’s a reference to the meadow sage (Salvia nemorosa) the homeowners grow in abundance in their waterwise, pollinator-friendly garden.
Penstemon, another dry-garden fave, adds flower spikes of lipstick pink.
Milkweed caters to monarch butterflies, offering them the only food their caterpillars can eat. While Colorado isn’t on the monarch’s main migration path, the way Texas is, some do pass through. Milkweed gives them a place to lay their eggs and fuels the next generation of butterflies.
I noticed one milkweed covered in yellow aphids, a garden pest that sucks juices from the leaves. But several ladybugs were already coming to the rescue by making a meal of them. Go, ladybugs, go!
Other dry-garden beauties included a wine-red hollyhock…
…yellow yarrow…
…and feathery prince’s plume (Stanleya pinnata).
There’s also a front-yard orchard and backyard chickens. What a productive home landscape!
I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!
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Digging Deeper
“Gardens of Texas is not your typical door stop/coffee table book filled with beautiful images of gardens you can never hope to achieve. The photography is definitely inspiring, but Pam’s thoughtful, detailed storytelling and “Try This At Home” features…makes one feel empowered to create similar garden magic….This is what I’ll curl up with on late August afternoons when the mercury in Austin soars and I’m stuck indoors.”
Gardens of Texas: Visions of Resilience from the Lone Star State is here! It’s for anyone who loves gardens or the natural beauty of Texas. Find it on Amazon, other online book sellers, and in stores everywhere. More info here.
Drive two hours south of Denver to Pueblo, and you’re in a hotter, drier climate where cactus and yucca feel right at home. On June 6th, I toured three Pueblo gardens open to the public as part of the Garden Conservancy’s Open Days Program. At the Conrad Family Garden, I admired a terraced xeriscape bristling with yucca, cholla, prickly pear, and other dry-loving plants.
Surprisingly, there’s also a spring-fed pond and wetland garden on the 2-acre site.
Sitting high on the lot, the handsome adobe-style house (it’s for sale, by the way) enjoys views of the pond and distant mountains, as well as a woodland garden and sunny gardens.
I was most drawn to a terraced dry garden on a rocky slope. Backed by a dark screen of pines and cypress, several trunking yuccas with showy flower spikes stood out.
Benches are charmingly built into the stone terracing along the path.
Chocolate daisy adds color and fragrance — yes, the smell of chocolate.
One more
A big Yucca rostrata reminded me of Austin gardens. The cholla is nice too.
A little cactus flowering among the rocks
A yucca with multiple bloom spikes reaches for the sun.
Thank you to the owners for opening their garden in the midst of selling their home. I hope the next owners appreciate the gardens too!
Up next: The Sage Queen Garden, a “celebration of pollinators.”
I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!
__________________________
Digging Deeper
“Gardens of Texas is not your typical door stop/coffee table book filled with beautiful images of gardens you can never hope to achieve. The photography is definitely inspiring, but Pam’s thoughtful, detailed storytelling and “Try This At Home” features…makes one feel empowered to create similar garden magic….This is what I’ll curl up with on late August afternoons when the mercury in Austin soars and I’m stuck indoors.”
Gardens of Texas: Visions of Resilience from the Lone Star State is here! It’s for anyone who loves gardens or the natural beauty of Texas. Find it on Amazon, other online book sellers, and in stores everywhere. More info here.
