Dole “Powering the Hero Within” Recipes and Captain Marvel Giveaway

I am an official ambassador for Dole Fresh Fruit and Fresh Vegetables. I received compensation by Dole in exchange for my time. As always, all opinions expressed in this post are my own.

Have you went to see Captain Marvel yet? In the movie, Carol Danvers fights to save Earth from a galactic battle as Captain Marvel. Dole is celebrating with “Powering the Hero Within” (#DoleHero), a 10-week empowered living alliance between Dole and Marvel’s Captain Marvel inspired by Danvers’ dramatic transformation into Captain Marvel. Taking its cue from Danvers, Dole is acknowledging influential women in food, health and wellness plus female-focused nonprofit groups working toward a healthier, more heroic world. 

“In honor of both Captain Marvel and March’s designation as Women’s History Month, Dole salutes these past and present champions of nutrition, health and wellness whose accomplishments allow us to do the work we do today,” said Melanie Marcus, MA, RD, Dole’s nutrition and health communications manager. Here are 10 tips for super hero women everywhere:

  1. Break the Fast. Get your metabolism going in the morning by eating a healthy breakfast with a mix of protein and fiber such as low-fat yogurt and fruit or an egg-white omelet with veggies. 
  2. Keep Hydrated. Drink water and lots of it. Water helps manage hunger, prevents fatigue and keeps skin hydrated and looking fresh. Try floating sliced strawberries or pineapples in your water to keep flavors interesting throughout the day! 
  3. Stretch It Out. Sneak in stretches throughout the day to boost circulation, ease back pain and help relieve stress.
  4. Be Prepared. Keep your blood sugar level steady with small healthy meals throughout the day. And think ahead by keeping protein packed snacks handy. 
  5. Get Moving. Aim for 30 minutes of exercise per day to boost your mood, strengthen your heart and bones, and keep energy levels high.
  6. Focus on Fiber. Eat a variety of whole grains, fruit and vegetables including berries, broccoli and bananas. Fiber helps fill you up, keeps you regular and is good for heart health. 
  7. Avoid Convenience Pitfalls. Snack on whole, minimally processed or packaged foods that are naturally lower in sugar and salt. Think unsalted nuts, whole fruits like bananas, and sliced veggies. 
  8. Bone up. Include calcium-packed foods in your diet to prevent bone density loss. Good sources are tofu, almonds, white beans and low-fat dairy. 
  9. Pump Up the Iron. Boost iron stores by filling up on plant-based, iron-filled foods like lentils and almonds. Enhance your iron absorption by topping off an iron-fortified cereal with vitamin C-rich berries.
  10. Set a sleep schedule and stick to a bedtime. Lack of sleep has been linked to several health problems including obesity.

Breakfast oatsDole is fantastic at creating recipes that are fun, healthy, delicious, and creative uses for fruits and vegetables in ways I wouldn’t otherwise think of. My family always enjoys Dole’s recipes and these new ones are delicious! To help superheroes at all ages and stages in life boost their iron levels, Dole’s Wake Up Oats is an iron-rich cereal topped with Vitamin C-rich berries.

Sweet Apple Shaved Brussels Sprouts and LentilsAnother super-hero worthy recipe is Dole’s Sweet Apple Brussels and Lentils, which capitalizes on the iron-absorption powers of lentils and green vegetables. 

Sweet Potato and Banana ChiliCiting a study published in the American Psychological Association that found that women who ate five to seven servings of fruits and vegetables a day had a 23% lower risk of stress, try Dole’s Spicy Sweet Chili in Tortilla Bowls

Dole will even bring Marvel into the produce aisle with limited-time, Captain Marvel-inspired DOLE Banana stickers and DOLE Pineapple hang tags featuring Captain Marvel, Nick Fury, Mar-Vell, Talos and Goose the Cat. Shoppers can find them in U.S. and Canadian supermarkets starting the week of Feb. 25. 

Marvel Entertainment, LLC, a wholly-owned subsidiary of The Walt Disney Company, is one of the world’s most prominent character-based entertainment companies, built on a proven library of more than 8,000 characters featured in a variety of media over eighty years. Marvel utilizes its character franchises in entertainment, licensing, publishing, games, and digital media. For more information visit © 2019 MARVEL

For recipes, nutritional insights and other information about “Powering the Hero Within,” visit the website here.  Use #DoleHero to follow alone on social.

Captain Marvel Giveaway Prize PackExcited for Captain Marvel? I have a FUN giveaway to celebrate! One lucky reader will win a Captain Marvel-themed giveaway prize ($100 value) that includes: 1 Captain Marvel SuperHero Doll & Marvel’s Goose by Hasbro, Captain Marvel Popsocket, Captain Marvel Pewter Key Ring and four (4) movie tickets to see the film. Open to U.S. residents only. Ends April 26, 2019. Enter via the Rafflecopter widget form below!
a Rafflecopter giveaway

Disclosure: This giveaway is in no way sponsored, endorsed or administered by, or associated with Marvel. Dole and Hasbro are the sole sponsors of these prizes, however the giveaway is solely owned, administered, solicited and operated by me. Half Crazy Mama is not responsible for prize fulfillment. One winner will be randomly selected using the Rafflecopter random selector and will be notified via email. Once notified, the winner will have 24 hours to respond or a new winner will be chosen. This giveaway is in no way associated with Facebook, Twitter, Instagram, Pinterest or Google. Void where prohibited. This disclosure is made in accordance with the FTC 10 CFR, Part 255 Guides Concerning the Use of Endorsements. 

Want to come back to this? Pin it for later. ?? Apple Brussel Sprout Lentil Salad

Easy Morning Oats recipe


  1. Jenny Ham | 9th Apr 19

    The very first one that came up when I clicked over there the PINE-BERRY SPICE PUNCH sounds good on a warm day like today.

  2. kayley | 10th Apr 19

    One of the most-delicious sounding of the Dole recipes is the Creamy Orange Smoothie. I’d like to make it with some strawberries thrown in.

  3. Jim Hayes | 13th Apr 19

    I think my family would love the Pumpkin Spice Froze Swirl, as it just sounds amazing!

  4. Tim | 14th Apr 19

    We have our kids convinced that smoothies are a dessert, so the fruit salad smoothies would be something that they would love to try.

  5. Elle | 14th Apr 19

    The mini cauliflower melts recipe.

  6. bn100 | 14th Apr 19

    California summer salad

  7. Denise M | 14th Apr 19

    viva verde veggie salad sounds good

  8. Tyler G | 16th Apr 19

    The Almond honey dressing sounds pretty good. Something different anyway.

  9. Jessica Walker | 16th Apr 19

    The blueberry smoothie

  10. Lisa | 16th Apr 19

    The banana orange smoothie sounds like it would be really delicious!

  11. Darlene Carbajal | 16th Apr 19

    The curried pasta salad looks yummy!

  12. courtney b | 16th Apr 19

    I like the fruity breakfast burrito


  13. Kristen C | 16th Apr 19


  14. Jessica To | 16th Apr 19

    My son and I would love to try the Festive Dessert Pizza recipe.

  15. Tiffany s | 16th Apr 19

    I think my family would love GRILLED PEACHES WITH CRUMBLED BLUE CHEESE recipe.

  16. Cindy Peterson | 16th Apr 19

    This is the recipe I want to try first:

  17. athena graeme | 16th Apr 19

    My family LOVES oatmeal, so the WakeUp Oats would be a huge hit!

  18. Jessica Staley | 16th Apr 19

    The blueberry banana coffee ring looks delicious

  19. Marc Hollin | 18th Apr 19

    Thai fruit salad

  20. Steve Weber | 19th Apr 19

    California summer salad

  21. Jessica w. | 21st Apr 19

    The Banana Apple Crisp sounds really good!

  22. Bain | 22nd Apr 19

    The bunny sandwiches on instagram are so cute that I want to rush out and buy a bunny cookie cutter just so I can make them. (Nope, I don’t have kids.)

  23. Lesley F | 22nd Apr 19


  24. MNS | 23rd Apr 19

    Wake up oats.

  25. ae minx | 24th Apr 19

    My son would like the creamy orange smoothie

  26. Sarah Mayer | 25th Apr 19

    I think my family would love the Pumpkin Spice Froze Swirll!

  27. charlotte | 25th Apr 19

    I think I would like to try the Pumpkin Spice Froze Swirl, it sounds super delicious!

  28. Lisa | 25th Apr 19

    I want to try the CREAMY ORANGE SMOOTHIE

  29. Cassandra D | 25th Apr 19

    Grilled Banana & Green Salad.

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