RALEIGH – There’s no question the heat is on, but if you’re looking for a great ways to cool off, search no further than this story! 

Spectrum News anchor Caroline Blair sat down with registered dietitian Marie Spano, who works with elite athletes from the Atlanta Braves and the Falcons, for some healthy food and drink recipes we all can make.

First, Marie starts with some cool down seasonal beverages. These individual sun teas show beautiful colors and are also great ways to stay hydrated. Full of exotic flavors and good for you antioxidants, the simple mason jar teas will please your guests. She suggests making individual portions of green tea using cucumber and fresh mint, black tea with peaches and blueberries, oolong tea with oranges and fresh mint, and even a fresh pomegranate juice mocktail with fresh ginger and seltzer water.

Up next, Spano says to make appetizers your main course. She says sticking with mostly plant-based appetizers not only add eye-popping colors, but also fresh flavor and nutrition. She says using foods like beans, nuts and seeds are always nutritious and satisfying. She suggests using cucumbers instead of bread for mini egg salad sandwiches, and substitution cauliflower for chicken in a “wing” inspired dish. But if you do want to serve a main dish hot or cold, she says buying store bought cheese tortellini is an easy save on time, but suggests making your own pesto sauce with healthy pistachios instead of pine nuts.

And finally, if you’re looking for a sweet treat, Spano suggests keeping your portions in check. She says it’s okay to indulge but making sure to keep the amount of sweets we eat small, is key. She showed off easy to make jarred keylime cheesecakes. She says these are satisfying and easy to travel with. She also suggests making blending vanilla or caramel gelato with organic cold brew coffee, for another amazing and simple summer treat!

For more information on Marie Spano, a link to the recipes and her other healthy tips, just visit her website.