Captain Marvel Inspired Recipes from DOLE®


I am an official ambassador for Dole Fresh. Dole provided me with compensation for my time. As always, all opinions expressed in this post are mine.

Captain Marvel recipes

Captain Marvel is taking the world by storm – rightfully so. Higher. Further. Faster. is Carol Danver’s motto, which she uses to encourage girls and women everywhere to be their best selves. I have two young daughters and I want more than anything to see them succeed in life. I also want them to be their healthiest selves, so I was thrilled when DOLE teamed up with Marvel for the Powering the Hero Within campaign. It is one of the many reasons we love their products.

Captain Marvel New Poster

About Powering The Hero Within

While Carol Danvers fights to save Earth from a galactic battle as Captain Marvel, Dole is celebrating other female superheroes for their battles waged a bit closer to home. “Powering the Hero Within” (#DoleHero) is a 10-week empowered-living alliance between Dole and Marvel’s Captain Marvel inspired by Danvers’ dramatic transformation into the title character of the much-anticipated March 8 release. 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. This initiative launches Feb. 25 and continuing through May 5.

According to Lisa Overman, director of marketing for Dole, the collaboration is meant to honor Captain Marvel’s distinction as the first female superhero in the Marvel Cinematic Universe to headline her own film.

We’re applauding the women everywhere who use their powers, whether supernatural or everyday, to fight for a healthier and more equitable planet. At the top of this list are all the female farmers, chefs, doctors, nurses, dietitians, scientists, engineers, philanthropists and others who have sacrificed over the years to give us a more fulfilling, nutritious life.

Inspiring Women

Among the health-related female superheroes that Dole is inspired by and hopes may inspire others to everyday heroism are:

  • Abagail Adams, the first American First Lady to farm
  • Christine Moseley, founder and CEO of Full Harvest
  • Peggy Shriver, chief development officer of Rise Against Hunger
  • Johanna Sylvester and Jessi Greenlee, executive director and director of operations of Movement Foundation
  • and many others

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.

Superheroes in training will be directed to nine Dole fruit and vegetable recipes selected by Marcus for specific nutrient and health benefits important to women. 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.

For recipes, nutritional insights, and other information about “Powering the Hero Within,” go to and use #DoleHero on social.

Berried Treasure Yogurt Cups Recipe

Berried Treasure Yogurt Cups

These antioxidant-rich Berried Treasure Yogurt Cups can be prepared in advance to keep blood sugar levels steady throughout the day. I love a healthy breakfast filled with fruits, so this is something I have made several times already. Trust me, you will love it!


  • 1/4 cup lowfat granola
  • 1/2 cup lowfat Greek yogurt
  • 2 teaspoons honey, optional
  • 1/3 cup DOLE® Blueberries
  • 1/3 cup DOLE® Peach, sliced


  1. LAYER 1/2 granola, 1/2 yogurt, 1/2 honey blueberries in glass. Repeat layers of yogurt, granola and honey.
  2. TOP with peaches.

Lemon-Ginger Spring Vegetables Stir-Fry

Lemon-Ginger Spring Vegetable Stir Fry

This Lemon Ginger Stir Fry as part of a fiber-rich, heart-healthy diet. Even my girls love it – they are 6 and 7 so that says a lot. They have no idea how healthy are eating. I’ll take it!


  • 3 tablespoons sesame oil
  • 3 tablespoons low-sodium soy sauce
  • 2 tablespoons grated fresh ginger
  • 2 tablespoons grated lemon peel
  • 1 tablespoon hoisin sauce
  • 16 DOLE® Asparagus Spears, cut in half lengthwise
  • 2 DOLE® Carrots, peeled and diagonally sliced
  • 1 DOLE® Broccoli Crown, cut into small florets
  • 2 cups chopped fresh DOLE Tropical Gold® Pineapple
  • 1 thinly sliced red chile pepper
  • 2 tablespoons water
  • 3 cups DOLE® Baby Spinach
  • 1 cup quartered DOLE® Strawberries
  • 2 cups cooked hot quinoa


  1. COMBINE in sauté pan sesame oil, soy sauce, ginger, lemon peel and hoisin sauce, heat over medium high heat. Add asparagus, carrots, broccoli, pineapple, chile pepper and water, cover and cook for 2 minutes. Remove cover and continue cooking to desired softness.
  2. REMOVE pan from heat and stir in baby spinach and strawberries. Serve over cooked quinoa.

Sweet Apple Shaved Brussels Sprouts and Lentils

Sweet Apple Shaved Brussels Sprouts & Lentils

Sweet Apple Brussels and Lentils capitalizes on the iron-absorption powers of lentils and green vegetables – and it is delicious!


  • 1 pkg. (11.1 oz.) DOLE® Slawesome!™ Sweet Apple Kit
  • 1 DOLE® Granny Smith Apple, cored and diced
  • ½ cup cooked lentils
  • 1 cup thinly sliced DOLE® Brussels Sprouts
  • ¼ cup thinly sliced DOLE® Celery
  • 2 tablespoons chopped pitted dates
  • 1 tablespoon chopped fresh parsley
  • ¼ cup chopped toasted walnuts


  1. IN large bowl, prepare Slawesome! kit as package directs. Add apple, Brussels sprouts, lentils, celery, dates, and parsley to slaw; toss. Makes about 6 cups.
  2. DIVIDE slaw mixture into 4 bowls; sprinkle with walnuts.

About Marvel Entertainment

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

captain marvel prize pack

Giveaway Alert

Excited for the release of Captain Marvel like me? Well, I have a FUN giveaway to help celebrate! One lucky reader will win a Captain Marvel-themed giveaway prize pack (with a $100 value)! This prize pack includes:

1 Captain Marvel Super Hero Doll & Goose
Captain Marvel Popsocket
Captain Marvel Pewter Key Ring
four (4) movie tickets to see the film

Talk about an amazing prize! The winner not only gets to see the movie (yay!) but also gets some amazing Captain Marvel goodies!

Open to U.S. residents only. Ends April 5, 2019. Enter via the Gleam form below!

Captain Marvel Movie Tickets & Prize Pack

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. Mama’s Geeky 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.


  1. My daughter and I are going to have to try this recipe. Thank you for sharing. My daughter really wants to see Captain Marvel so this would be a blessing to win
  2. I am not a huge Brussels Sprouts fan, but I would like to give this a shot. Especially for the benefits it provides. I had to pin this: Sweet Apple Shaved Brussels Sprouts & Lentils Thank you for sharing.
  3. I think I mistakenly put the daily word for the secret code and cannot correct it. The newsletter code is back to school. Sorry about that.
  4. I love Quinoa :) I am so going to have to make this. Such a healthy and filling meal. Great for female heroes and heroes of all kinds
  5. I love stir fry meals! I am going to try this recipe: Lemon-Ginger Spring Vegetable Stir Fry! Kids think healthy meals taste bad, but little would they know that they are going to want to eat these healthier meals ?
  6. dynal roberson on
    We were alright with Captain Marvel. It wasn't bad but it wasn't really good either. We walked away going "Eh, it was a movie."
  7. Michele Pineda on
    My daughter loves all things Marvel! She went to see this movie last weekend and cannot wait to see the next Avengers movie. She would definitely love this prize pack!
  8. I see the list of female heroes and I didn’t recognize any of them. It’s time to recognize our female heroes, along with our male counterparts.
  9. I didn’t know that March is designation as Women’s History Month? We have a month?? We should have a year! There are a lot of women heroes!
  10. Well, I didn’t win the Spidey giveaway ? Congratulations to the winner! Maybe I will win this one?! Fingers crossed ?
  11. Tomorrow is my granddaughter’s 9th Birthday and another granddaughter’s birthday is Tuesday. It’s her golden birthday 9 years old. I know they would love prices like this one!
  12. I’m glad I made it home in time so I could enter this final entry for this awesome prize package! Fingers crossed ?
  13. Pingback: List of Current Giveaways - Mama's Geeky

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