Fasten Your Seatbelts, the Planets Point to a Bumpy Ride Ahead
A partial eclipse (on the 12th) followed two weeks later by an emotionally charged lunar eclipse (on the 27th) bookend the month with intense beginnings and endings. Like a cosmic cattle prod, eclipses tend to bring change quickly, shaking up the status quo in order to move us forward. But with Mars (the planet of drive) in reverse, there’s not a lot of motivation or ambition to push ahead. To finesse this mix of celestial commotion and inertia, don’t overschedule or make any major decisions. Keep things light, relax, and go with the flow.
By Lisa Lisa and the Star Jam
CANCER (June 21-July 22) Retiring crabs can expect quite a stirring under the shell, you know, in the soft places, during their birthday month. With a solar eclipse in your sign, followed two weeks later by a lunar eclipse (also significant because your sign is ruled by the Moon), the one-two eclipse punch, impacts your houses of identity and shared resources. Looks like the universe has a face-lift in store for you, one that could culminate in a fight around (or end to) a shared checking account. With emotions running high around this time, don’t over plan. Now more than ever, the standard advice for all Cancers: wait until the mood is right before making any important decisions.
LEO (July 23-Aug 22) A dream starts to percolate beneath your mane. These primordial visions of your once and future kingdom signal a new chapter as your idea of chivalry makes a reversal. The king’s role is changing, away from might makes right to dignity gained from stepping into a higher consciousness. Toward the end of the month as the lunar eclipse casts its shadow in your relationship realm, Leos everywhere will be heeding a call for equanimity—an end to iron-fist rule and the beginning of real sovereignty; and their noblesse oblige extends to their most intimate relationships and beyond.
VIRGO (Aug 23-Sept 22) With the change gods dancing in your house of friends, groups, and future goals, prepare for a quick turnabout in your tribe and on the path you’re on. Hardworking, fastidious Virgos will need to loosen their grip on the details (we know, that’s soooo hard for you!) around work and routines toward the end of the month. If you’ve ever wanted to practice going with the flow, now’s your chance. Even Virgos need to come to terms with trusting that the universe is pointing you in your proper direction. You have bigger fish to fry elsewhere, as you move on to new territory.
LIBRA (Sept 23-Oct 22) Better at balancing acts than most, Libras may notice a tilting of the scales between work/life balance. As the solar eclipse opens a window in your career house, you may be torn between hatching something new in your work sphere and transforming your home life. Either way, you’re laying a new platform for your professional goals. At month’s end, you have acess to your ability to smooth things over and calm any emotional storms that might strike in your romantic life or with your children. The universe is tapping you to share your diplomatic skills.
SCORPIO (Oct 23-Nov 21) New worlds open up for Scorpios. As the solar eclipse blots out the sun’s light in your house of travel and philosophy, your mind suddenly flings open, upending your beliefs and former worldview, perhaps spurring you to take up residence in a far away country or learn Swahili. All this mind expansion rattles your ties to home and family. At the very least you may suddenly put your home on Airbnb for a season and live abroad. The undercurrent of it all may well be to finally shed an old belief that is no longer useful.
SAGITTARIUS (Nov 22-Dec 21) The lights dim around your finances this month throwing your security needs into high relief. Surprise, surprise, you may find that trust issues and finances are more intertwined (and complicated) than you thought. Yet new insights around how you share your resources and yourself come to the surface where they can be examined and transformed. So go ahead and dig deep now. Beware of emotional outbursts in the latter part of the month, when the lunar eclipse activates your house of communications. Remember to breathe, avoid arguments, and focus more on the peace you wish to see in the world, at least for this month anyway. Save your outrage for a more strategic time when we’ll really need it.
CAPRICORN (Dec 22-Jan 19) You’ve been putting a lot of sweat equity into a transformation. Now that you’re practically unrecognizable to yourself, you may have cleared the way for opening up to a new partner or a whole new way of relating to your significant other. Even the solitary mountain goat needs a bit of love sometimes and—equally important—needs to give love, too. As your furious climb to financial heights slows, you have the opportunity to take in the view and see the progress you’ve made. As you look around, take note: there is room enough up there to share the real estate at the top.
AQUARIUS (Jan 20-Feb 18) Your wildly successful career transformation is back in focus this month. At the same time, an unexpected development in your daily routine or health nudges you to change your diet or daily habits in a way that better nurtures and maintains your body. Breaking old patterns makes way for some emotional unraveling and ranting around your self-image. As the lunar eclipse lands in your house of persona at the end of the month, It may be time to let go of your fierce individuality and mingle among us regular folks, normcore style. It’s a wake up call, of sorts, to finally shed some aspect of yourself that’s obsolete.
PISCES (Feb 19-Mar 20) The summer is a fine time to nurture creative projects. Whether it’s cooking or writing, poetry or painting, you will be in your element, and most likely splashing with abandon in the kiddie pool. Fish with offspring might feel compelled to take or teach a class or just to have more fun with their children. With a lunar eclipse in your private house of the unconscious later in the month, your superpower of turning visions into reality is coming to fruition; you’re either ready for the big reveal, or to leave the dream behind and move on to fresh waters.
ARIES (Mar 21-April 19) Warriors by nature, summertime for you usually means bombing down the trails at high speed, but this month you’ll more likely be focusing on the homefront. Maybe you’ve just moved into new digs or you’re building an addition. Give it your usual gusto and don’t worry about setbacks. With your ruling planet, Mars, in retrograde, it’s to be expected. Toward month’s end as the lunar eclipse flips off the lights in your house of friends and groups, someone important may depart from your life. With your ruler right next to the eclipse, the exit could be accompanied by an argument or harsh words. Take care to exercise common sense and patience; sometimes the most heroic thing to do is to let go with love.
TAURUS (April 20-May 20) Bulls may be itching to take to the road this summer. Whether you stay close to home or hitch up the airstream, be sure to pack a notepad and write it all down. As you flex your communication muscles and sharpen your reporter chops, paying more attention to your inner voice, you may find your public persona fading and perhaps too, a job that’s run its course. For those of you traveling abroad this summer, pay special attention around all modes of transport, particularly confusing moments like train changes. By all means, enjoy the scenery, just stay alert.
GEMINI (May 21-June 20) Twins, it looks like your days of working part time may be coming to an end. No need to be anxious, you’re prepared to take on more. This summer may be a good opportunity to coalesce your multiple talents into a single secure income stream. It’s high time you increased your paycheck and qualified for health insurance. At the same time, you may turn some long term investments, like real estate into income property or renting out the back 40 to the neighbor for growing alfalfa. Meanwhile, you may unexpectedly stumble upon information that causes an abrupt about face on a long held belief. Good riddance!
If you know your rising sign, read that, too; it’s often relevant.
*Lisa Awrey and Lisa Carroll
Illustration by @boccaccinimeadows
Tallutos: Family Tradition
Farms We Love: Belcampo Meats
Work Every Major Muscle Group with Mountain Climbers
San Francisco-based personal trainer Thomas Stracke visited Sun Basket HQ to school us on some essential exercises to maximize our fitness routines.
Mountain climbers are a full body exercise that you can do anywhere. (Stracke did them on our roof!). Make them a part of your fitness routine and you’ll build muscle, get your heart pumping, and challenge your balance and coordination, too. Here, Stracke demonstrates the way to do mountain climbers right.
How to do a mountain climber:
- Place your hands firmly on the ground, directly underneath your shoulders. With your abs tight and your belly button sucked in, get into a high plank position.
- Bring your right knee to your left elbow, then put your foot back on the ground to return to the high plank position.
- Repeat on the other side, bringing your left knee to your right elbow.
- Alternate sides, picking up speed as you go for 30 to 60 seconds.
Five Grill-Friendly Recipes We Love
We’re fired up.
And so are our grills.
There’s nothing quite like cooking outside and, this summer, we’re embracing every minute of it. Here are five Sun Basket recipes that taste even better off the grill.
Chickpea Paella with Artichoke Hearts, Bell Pepper, and Tomato
Reminder: the grill is NOT just for burgers and dogs. This vegan rice dish is probably not the kind of thing you’re used to grilling, but a hot fire can be key to achieving a socarrat, the crisp bottom crust that is the sign of a well-made paella.
Salmon Burgers with Black Sesame Seeds and Cucumber-Kimchi Smash
Ok, yes—the grill is GREAT for burgers and dogs of all sorts. It does a beautiful job of bringing just the right amount of smoky flavor to these salmon burgers.
Simple Chicken Caesar with Ciabatta Croutons
This classic chicken Caesar is a poster child for summer salads. You can grill the croutons, too, and even lightly char the romaine to give the entire meal that unmistakable outdoor flavor.
“Cheesy” Tofu Burgers with Corn On the Cob and Roasted Matchstick Fries
Grill the corn and the buns, as well as the tofu for these satisfying burgers. Our vegan cheese, made from cashew butter and nutritional yeast, has all the richness of the real deal without the milk.
Memphis BBQ Cheeseburgers with Grape, Pecan, and Arugula Salad
True Memphis barbecued ribs are smoked for hours over hardwood, but you can cheat and get the same flavors in this easy burger by seasoning ground beef with our Memphis BBQ rub, slathering the meat with our signature BBQ blend, and cooking it on the grill.
Greek Watermelon Feta Salad
If you’re the type that throws shade at fruit salads, prepare to be schooled. This combination of watermelon and feta is here to prove that fruit has every right to occupy your salad plate. Sweet, salty, and enormously refreshing, it’s what you want to eat in the middle of a summer heat wave. Watermelon is not just incredibly hydrating (it’s more than 90 percent water), it’s also rich in amino acids that can help circulation and soothe sore muscles after a long swim or a hike.
Greek Watermelon Feta Salad Recipe
Serves 8 to 10
Shopping List
1 organic small watermelon, preferably seedless (about 4 pounds)
1 organic large cucumber (or 2 to 3 organic Persian cucumbers)
½ organic red onion
⅓ cup pitted Kalamata olives
2 organic limes
2 tablespoons pine nuts
3 or 4 sprigs organic fresh mint
1 cup crumbled feta, preferably sheep’s milk
1 tablespoon olive oil, optional
Tools
Peeler, optional, large bowl, small frying pan
1 Prep the salad
- Trim the ends from the watermelon. Stand up the watermelon on one end, then cut along the pink fruit to remove the rind. Cut the fruit lengthwise into 1-inch-thick planks, then cut the planks into 1-inch cubes. Remove any seeds.
- Peel the cucumber, if desired, and trim the ends; cut the cucumber in half lengthwise, then on the diagonal into ¼-inch-thick half-moons.
- Peel and thinly slice the onion into half moons.
- Coarsely chop the olives.
- Zest 1 lime; juice both limes.
2 Toast the pine nuts
In a dry small frying pan over medium-low heat, toast the pine nuts, stirring often, until lightly browned and fragrant, 3 to 5 minutes. Transfer to a plate and let cool.
3 Prep the mint; assemble the salad
- Strip the mint leaves from the stems; tear the leaves.
In a large bowl, combine the watermelon, cucumber, onion, olives, lime zest and juice, and crumbled feta, and toss to coat.
4 Serve
Transfer the watermelon-feta salad to a platter, and, if using, drizzle the oil over the salad. Sprinkle the toasted pine nuts and mint leaves on top of the salad and serve.
Make It Ahead: The salad, without the mint, can be covered and refrigerated for 2 to 3 days; drain off any excess liquid and add fresh mint before serving.
Nutrition per serving: Calories: 170, Protein: 5g (10% DV), Fiber: 1g (4% DV), Total Fat: 9g (14% DV), Monounsaturated Fat: 2.5g, Polyunsaturated Fat: 0.5g, Saturated Fat: 3.5g (18% DV), Cholesterol: 15mg (5% DV), Sodium: 220mg (9% DV), Carbohydrates: 4g (1% DV), Total Sugars: 18g, Added Sugars: 0g (0% DV). Not a significant source of trans fat.
Bonus recipe—ingredients not included in box.
Can Personalized Meal Kits Reduce Healthcare Costs?
Here at Sun Basket, we’re pretty familiar with the benefits of meal kits, how they can make cooking easier and more fun, cut back on food waste, and offer the opportunity to try new ingredients. But we’ve also wondered if meal kits can do even more, like make it easier to get nutritious food on the table and maybe even help cut down on medical bills.
It’s turns out that we’re not the only ones curious about that. In April 2018, Health Affairs published a study led by Seth A. Berkowitz et. al, that examined how meal delivery programs can reduce the use of costly health care.
The study looked at people who were eligible for medicare and medicaid facing food insecurity due to health and social issues. The participants either received A) “medically tailored meals” developed by a registered dietitian and customized to their health condition, or B) “non-tailored,” generic, nutritious meals for six months. At the end of the study, researchers measured how these various meal delivery services impacted medical spending.
We’re not surprised to report that the findings don’t surprise us. Both the group that received the medically tailored meals, and the group that received the non-tailored meals, were associated with significant reductions in emergency room visits compared to similar participants who did not receive meal delivery of any kind (tailored or not). Meal delivery (medically tailored and non-tailored) was also associated with lower use of other big ticket health care services. The lower estimated spending suggests that these programs may reduce emergency room visits and transportation, supporting the idea that these meal kits are likely to be a win-win for both patients and the health-care system.
What’s most noteworthy, however is the added-value observed from the group receiving “medically tailored” meal kits. While both types of meal delivery services show benefits, the group that received medically-tailored recipes saw an even greater reduction in inpatient admissions and lower medical spending.
At Sun Basket, we believe that when nourishing food becomes accessible and personalized, everybody wins. Our registered dietitians work closely with the kitchen team to develop nutrient-dense meals that cater to specific health needs. Every week we have a recipe that’s certified to meet the American Heart Association®’s nutritional guidelines, ones that meet the standards set by the American Diabetes Association®, and others for vegetarians, vegans, and people looking to avoid soy, and dairy products. We know that Sun Basket meals can save you time and help you get healthy meals on the table. They just might keep you out of the doctor’s office, too.
In Defense of Snacking
The average American eats 2.2 snacks a day, amounting to one-quarter of total calories, according to the USDA. Because snacks make up such a large portion of your diet, they can have a big impact on your health. Snacking gets a bad rap, but if you do it right and lay off the chips and pick up an apple instead, snacking can actually be good for you. Research suggests that eating small snacks throughout the day can help maintain a healthy weight, curb cravings, regulate mood, and give you the energy to keep you going all day.
Sun Basket’s team of dietitians share some of the research that supports the benefits of healthy snacking.
Control your appetite
Studies have shown individuals who eat three meals and three snacks a day exhibit better appetite control than those who eat three meals a day and no snacks. Other research suggests that high-protein snacks are key to curbing appetite and promoting satiety.
Enjoy better nutrition
Snackers may have one on the rest of us when it comes to nutrition. As long as you choose the right foods, snacks can increase your intake of macronutrients and recommended food groups. A study published in the Journal of Nutrition and Dietetics found that snacking was associated with nutrient-dense diets.
Increase your energy
Eating small meals every three to four hours can help keep energy levels stable. Skipping meals means that you miss out on needed calories and can drain your energy, which can set you up for eating too much at your next meal. Eating healthy snacks throughout the day can help keep blood sugar levels steady.
Smile more
A study of 100 students examined the impact of chocolate cookies versus fruit on mood and emotional health. The results showed that snacking on fruits rather than cookies was associated with lower anxiety, depression, and emotional distress.
Support a healthy weight
Research suggests snacking can increase metabolism, reduce hunger, and improve glucose and insulin control. However, the key is choosing the right snack and being mindful of the portion.
NEW! Snacks by Sun Basket
Speaking of choosing the right snack, we’re offering the best of Sun Basket flavor, in snack form, delivered weekly with your order. Our fresh, housemade Signature Dips & Dippers—organic baby carrots and gluten-free crackers—satisfy midday munchies and late-night snack attacks. Our chefs have whipped up such exciting dips as green goddess, muhammara red pepper, and creamy Buffalo that taste amazing and still cater to your dietary preferences (vegan spinach-artichoke dip, anyone?). Look for them in the “Add-Ons” section of your menu page each week.
Our Best Mediterranean Diet Recipes
The recipes in Sun Basket’s Mediterranean Diet meal plan span cuisines, reaching far beyond the Mediterranean region. Instead, we follow the basic tenets of one of the healthiest ways to eat. Our customer favorites reflect our variety of culinary influences, from Baja to Greece. Here are your most loved Mediterranean Meals.
Braised Chickpeas and Carrots with Quinoa and Yogurt
Plant-based meals are the foundation of the Mediterranean Diet. They’re nutrient dense, rich in fiber, and—like the delicious combination here of chickpeas, quinoa, and yogurt—can deliver big on protein without an ounce of meat.
“So delicious. I loved how the carrots took on a more exotic flavor when combined with the other ingredients in this dish.” – Ella A.
Orzo Bowls with Broccoli, Sun-Dried Tomatoes, and Pistou
Our signature pistou, a French cousin of pesto, adds an herbaceous punch to this pasta made with protein-packed, gluten-free quinoa. Fresh broccoli, sun-dried tomatoes, and pine nuts are the kind of good-for-you, flavor-packed ingredients that make the Mediterranean diet as delicious as it is healthy.
“My teenage son declared this his favorite Sun Basket yet! I loved how easy it was to make!” – Christopher D.
Baja Sole in Parchment with Avocado-Citrus Salad
The Mediterranean Diet recommends eating at least two servings of fish or seafood each week, but it doesn’t say that you can’t pair it with a fiber-rich salad of avocado, cucumbers, and sweet-tart oranges.
“Yummy! The fish in parchment is so moist and keeps the flavor well. The salad reminded me of ceviche and was perfect!!” – Therese R.
Greek Shrimp with Tomatoes, Feta, and Orzo
Loaded with vegetables and seafood, this bowl makes for a classic Mediterranean meal. A familiar combination of complementary flavors mix for an easy, delicious meal with plenty of herbs for a full flavor.
“The fresh herbs made this dish. The shrimp was super fresh tasting and I will make this again on my own. What a great spice too!! Never would have put paprika and the black spicy pepper on it. Great dish. Thank you!” – Carla N.
Salmon with Green Romesco and Apple-Poppy Seed Salad
A colorful plate is an excellent sign of a nutrient-rich meal. Heart-healthy salmon finds a bold contrast in our signature Sun Basket green romesco. Made with green chiles and pumpkin seeds, our popular sauce delivers a triple threat of protein, antioxidants, and flavor.
“I will order this EVERY time you put it on the menu. One of the best dishes I have ever cooked. I learned how watermelon radish tastes (yum), and that apple and chili pepper are an amazing combo.” – Robin M.
Spanakopita Chicken Meatballs with Tzatziki
Inspired by the flavors of the classic Greek spanakopita, we added spinach, feta, and garlic to these easy chicken meatballs. They make a great main course served with salad or tuck them inside a pita for a sandwich. We love to make ½-inch round meatballs and pile them on a platter with the tzatziki in a bowl alongside to serve as an appetizer at a party, just be sure to reduce the cooking time by about half so that they don’t overcook.
Spanakopita Chicken Meatballs with Tzatziki Recipe
Serves 4 as a main course (or 8 to 10 as an appetizer)
Shopping List
For meatballs:
½ pound frozen spinach, defrosted and thawed
2 or 3 cloves organic fresh garlic
1 small bunch organic scallions
1 small bunch organic fresh flat-leaf parsley
1 organic lemon
1 organic egg, lightly beaten
1 cup crumbled feta
1 pound ground chicken
3 tablespoons extra virgin olive oil
Kosher salt
Freshly ground black pepper
For tzatziki dipping sauce:
1 small organic cucumber
1 organic lemon
1 or 2 sprigs organic fresh dill
2 cloves organic garlic
1 cup organic Greek yogurt
1 tablespoon extra virgin olive oil
Kosher salt
Freshly ground black pepper
Tools
Garlic press, optional, fine-toothed grater, peeler, optional, box grater, large bowl, medium bowl, large frying pan, sheet pan
1 Prep the meatballs
Heat the oven to 400°F
- Using a clean kitchen towel, squeeze the excess water from the thawed spinach; coarsely chop the spinach.
- Finely chop, grate, or press enough garlic to measure 2 teaspoons.
- Trim the root ends from the scallions; finely chop the scallions crosswise.
- Strip the parsley leaves from the stems and coarsely chop enough leaves to measure ¼ cup.
- Zest the lemon, then cut the lemon into wedges.
2 Make the meatballs
In a large bowl, using a fork or whisk, blend the egg with the spinach, garlic, scallions, parsley, feta, lemon zest, and 1 tablespoon oil. Add the ground chicken, season generously with salt and pepper, and mix until just combined. Using wet hands, form the mixture into 1-inch meatballs. (Makes about 20 meatballs.)
In a large frying pan over medium-high heat, warm 2 tablespoons oil until hot but not smoking. Working in batches if needed, add the meatballs and cook, turning once, until lightly browned but not yet cooked through, 2 to 3 minutes per side. Transfer the browned meatballs to a sheet pan and when all the meatballs are browned, roast until cooked through, 5 to 7 minutes.
While the meatballs cook, prepare the tzatziki.
3 Make the tzatziki
- Peel the cucumber, if desired, and trim the ends; using the large holes of a box grater, coarsely grate the cucumber.
- Juice the lemon.
- Coarsely chop enough dill leaves to measure 1 tablespoon and set aside a few fronds for garnish.
- Finely chop, grate, or press enough garlic to measure 2 teaspoons.
In a medium bowl, combine the yogurt, cucumber, 2 teaspoons lemon juice, chopped dill, garlic, and oil. Season to taste with salt and pepper and mix to combine.
4 Serve
Transfer the meatballs and tzatziki to separate serving bowls, garnish the tzatziki with the reserved dill fronds, and serve with the lemon wedges on the side.
Chef’s tip: For leaner meatballs, you can roast them entirely in the oven. On a sheet pan, place the meatballs about 1 inch apart. Roast, stirring once halfway through, until lightly browned and cooked through, 10 to 12 minutes.
Nutrition per serving: Calories: 480, Protein: 36g (72% DV), Fiber: 4g (16% DV), Total Fat: 34g (52% DV), Monounsaturated Fat: 17g, Polyunsaturated Fat: 4g, Saturated Fat: 11g (55% DV), Cholesterol: 175mg (58% DV), Sodium: 500mg (21% DV), Carbohydrates: 13g (4% DV), Total Sugars: 6g, Added Sugars: 0g (0% DV). Not a significant source of trans fat.
Bonus recipe—ingredients not included in box.
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