Registered Dietitian Carolyn O’Neil Gives Tips for Eating Better this Summer

Author of “THE MORE YOU KNOW, THE MORE YOU CAN EAT!” on Choosing Healthier Summer Eats & Treats
From fresh fruits and vegetables, to wholesome dairy and meats, cereals, snacks and more, Registered Dietitian Carolyn O’Neil knows good food. That’s why she’s the perfect expert to give your audience some great tips about the best organic foods that are available as we enter the spring and summer growing season. You should know that Carolyn is the co-author of The Dish on Eating Healthy and Being Fabulous! and winner of the “Best Health and Nutrition Book” at the World Food Media awards. Carolyn also writes a weekly column for the Atlanta Journal-Constitution, “Healthy Eating Out.” She contributes to WebMD as a nutrition expert, and famously appears on the Food Network as “The Lady of the Refrigerator;” a recurring nutrition expert on Alton Brown’s hit Food Network program Good Eats. This award-winning journalist will share some information about some her favorite organic products, as well as information to help your viewers and listeners determine which products are best for them.  Most importantly, you’ll also learn how organically-produced foods are becoming more affordable and readily available.

Staying hydrated is one of the keys to being healthy and happy but, for lots of people, drinking enough water every day is a challenge. Made with only simple ingredients, True Lemon and True Lime provide refreshing, tasty options to flavor water and help you drink more water, deliciously; it’s my new favorite way to drink water. Only 10-calories a stick packet they’re perfect for on-the-go busy lifestyles. True Lemonades and Limeades are made with only simple and clean, non-GMO ingredients including citrus oils and juices from citrus fruits. They contain no artificial sweeteners, flavorings or preservatives so you can feel great about quenching your thirst and giving them to your family and come in nine delicious flavors. For more information, visit True Lemon is sold in 37,000 retailers nationwide,, and

One of the keys to a healthy diet is smart snacking. That means your snack is nutritious and delicious. That’s why I recommend you treat yourself to organic, gluten-free, and non-GMO Harvest Stone crackers for a flavorful and healthful snack with the crunch you crave. Harvest Stone crackers are made from simple, wholesome ingredients such as brown rice, chick peas, flax seeds and sesame seeds, making it easier to make better-for-you choices. Harvest Stone crackers come in a variety of terrific flavors including Original, Toasted Sesame, Tomato Basil and Cracked pepper and they pair well with all your favorite dips like this black bean guacamole. Best of all, each serving (15 crackers) is only about 130 calories so you don’t have to worry about overindulging. For more information, visit

Black Bean Guacamole



  • Harvest Stone® Cracked Pepper Brown Rice, Sesame & Flax Crackers


  • 3 Large ripe avocados, peeled, seeded and diced
  • ½ cup Canned black beans, strained and rinsed
  • 1 Small shallot, diced
  • 2 tsp Chopped cilantro
  • 1 tsp Chopped fresh jalapeño


  • 4 tbsp Sour cream


  • 4 tbsp Mayonnaise
  • 2 tsp Fresh lemon juice
  • 2 tsp Fresh lime juice

Baking & Spices

  • Salt to taste


In a large bowl mix all ingredients until well blended. Serve chilled with Harvest Stone® Cracked Pepper Brown Rice, Sesame & Flax Crackers.

Sometime there’s confusion on healthy food options. You just have to know what really is healthy. This Latin Idaho Potato Power Bowl is made with delicious fresh ingredients including healthy Idaho Potatoes! One medium-size potato has only 110 calories and no fat, cholesterol, sodium and are naturally gluten free. They are a good source of important nutrients like potassium and vitamin C. In fact, one potato has more potassium than a banana, and that can make a big difference in what you eat. But, be sure you’re buying genuine Idaho Potatoes. Look for the “Grown in Idaho” seal on the bag. For more information, visit

Latin Idaho® Potato Power Bowl

Crispy pork carnitas. Zesty Salsa verde. Grilled Corn and Cumin dusted potato wedges? Oh yeah, this bowl is everything your taste buds are calling for!


  • 1 ear of corn, husk and silk removed
  • 6 tablespoons olive oil, divided
  • 4 russet Idaho® potatoes, cut into wedges
  • 1 teaspoon cumin
  • salt and pepper
  • 1 cup cooked roasted pork, chopped or shredded
  • 1 plantain, peeled and sliced into 1/4" pieces
  • 2 cup arugula
  • 1/4 cup cherry tomatoes, diced
  • 1/4 red onion, chopped
  • 1/2 cup black beans
  • Guacamole & salsa verde for serving


  • Brush the corn with 1 tablespoon olive oil and grill the corn over high heat 10-15 minutes, until golden with a few char marks on all side.
  • Preheat the oven to 425°F. Line a baking sheet with foil.
  • In a large bowl, toss the potato wedges with the olive oil, cumin, salt and pepper. Spread 2 tablespoons of olive oil on the prepared baking sheet and allow it to heat in the oven for 5-7 minutes, until just smoking. Carefully, arrange potatoes on the baking sheet in a single layer. Bake for 25-30 minutes, flipping once, halfway through cook time.
  • Meanwhile, line an additional baking sheet with foil. Toss the pork in 1 tablespoon oil and arrange in a flat layer on the sheet. Place on the bottom rack in the oven and cook until crispy, flipping once halfway through cook time.
  • In a skillet over medium-high heat, heat the remaining 2 tablespoons olive oil. Place the sliced plantains in the oil and cook 5 minutes. Flip and cook another 5 minutes. Remove and place over a paper towel to drain. Place each slice back in the oil for another 5-8 minutes, flipping once more. Remove from skillet and place over a fresh paper towel. Season with salt.
  • Arrange the wedges in the bowl with the arugula. Remover the corn from the cob and divide into each bowl. Add the cherry tomatoes, red onion, black beans, crispy carnita pork, and fried plantains to each bowl. Serve with salsa verde and fresh guacamole on the side to mix in.  

When you want to add a pop of spicy flavor to your favorite summer foods without fat or a lot of calories, I like to reach for Rio Luna Organic Peppers. They’re available in grocery stores nationwide in four spicy and easy-to-use varieties: Diced Jalapenos, Nacho Sliced Jalapenos, Diced Green Chiles, and Large Chopped Green Chiles. Today, we’ve made a delicious Honeydew Melon & Green Chile Gazpacho just right for lighter, summertime fare.  This recipe fits into a Vegan diet and all you need are the ingredients and a blender. These peppers are great to have on hand to use in recipes but I also like to sprinkle them on fresh salads or in a light and healthy wrap. It’s a great secret ingredient to add delicious flavor your favorite dishes. For more information, visit

Honeydew Melon & Green Chile Gazpacho

Makes: 4 servings, about 1-1/2 cups each   Prep Time: 20 min. plus marinating

Chef’s Tip: To add a little protein, garnish each serving with cooked small shrimp.


  • 4 cups honeydew melon chunks (about 1 large melon)
  • 2 seedless cucumbers, unpeeled, cut into chunks
  • 3 sprigs fresh mint
  • 3 sprigs fresh cilantro
  • 2 tablespoons HOLLAND HOUSE™ Champagne Vinegar
  • 1-1/2 teaspoons kosher salt
  • 2 cans (4 ounces each) RIO LUNA™ Organic Diced Green Chiles, undrained
  • ½ cup toasted almonds
  • 2 tablespoons extra-virgin olive oil
  • 1 tablespoon fresh lime juice


  • Place melon, cucumbers, mint, cilantro, vinegar and salt in large resealable bag. Refrigerate overnight to marinate.
  • Remove herb sprigs from bag. Transfer contents of bag to blender. Process until mixture is almost smooth. Add chiles and remaining ingredients. Blend until completely smooth. Serve chilled.