Tag Archives: kale

Your Ultimate Guide to Greens: 15 Greens, What They Do, and How to Eat Them

Growing up, most of us were told at some point to “eat our greens.” We may not have listened at the time, but maybe we should have. As a group, leafy green vegetables, or “greens,” are known for their bounty of health benefits. As a whole, they are great sources of vitamins A and C, and each green has its own broad nutritional profile.

We share 15 greens, why you need to eat them, why they’re so good for you, and even recipes to best prepare and enjoy them!

View Your Ultimate Guide to Greens Slideshow (more…)

This Lighter Chicken Caesar Salad with Grilled Croutons Embodies a Local, Fresh Summer

We spent Mother’s Day a little differently this year. My family and I spent the evening at a local farm planting 150 herb seedlings. It felt good to dig in the earth, watch the warm sun set over the vast Kansas prairie, and spend some truly quality time with my husband and daughter.

grilled chicken caesar salad
We left MG Honor Farms with a promise to return and lend our hands to the tomato harvest, and with a lot of fresh greens and veggies. Clint Brauer built the farm on his late grandmother’s land as an homage to her memory. As well, to serve the people of our community, saying, “MGHonor Farms was created to help those who have realized their true priorities, have an option to purchase healthy food for themselves and their families without any herbicides and only organically certified pesticides.”

Every community deserves a resource like this.

kale and greens
The next evening we enjoyed the fresh spring greens and crisp kale in a salad that paid us well for our hard work the night before and reminded us of a promise to enjoy this summer more than any other. Escaping from the confines of winter, a big entree salad that is light and satisfying always feels so refreshing on these warmer days. That’s exactly what we made. (more…)

Our Exclusive Recipes Featured at FitBottomedEats.com

We really love Jenn and all the Fit Bottomed Girls, so when we learned last year that they’d be adding a third site to their sassy suite, we couldn’t help but ask if we could be a tiny part of it. FitBottomedEats.com is one of our favorite places to share our original recipes. Each month we craft a dessert, or breakfast, or entree that fits in to the lives of the easy-going, no-fuss ladies who visit there. We never make anything we wouldn’t, or don’t, eat ourselves and love that marriage of healthful and flavorful ingredients that always result in a winning recipe.

Each link will take you to the original recipe featured at FitBottomedEats.com. Be sure to tell Jenn we sent you!

Cheesy Stuffed Pepper Enchiladas

stuffed peppers done

We took everything we love about the classic green chili enchilada and stuffed it in to a big ‘ole bell pepper. In ditching the carb-loaded tortillas and typical cheddar cheese, we can focus on the flavor and wholesomeness of this quick and satisfying dinner.

burrito

Better Breakfast Burrito

We stuffed a soft spinach tortilla full of everything you love at breakfast and still managed to make it healthy! We used Applegate’s breakfast sausage links, which cook in mere seconds in the microwave, scrambled an egg, chopped fresh bell peppers, and sprinkled a bit of cheese. It’ll fuel your morning without interrupting your flow. (more…)

How to Cook with Kale

Kale was a leafy green that I veered far away from as a kid. But now that I’ve matured and wised up to know that kale is one of the healthiest greens around, I’ve opted to include it in my diet a bit more often. For those only beginning to venture into the world of dark leafy greens, kale is a great place to start and often referred to as the “queen of greens” for its superior health benefits. There is a bounty of delicious recipes to pick from online (we share five below), most grocery stores and markets have it in stock, and it’s so diverse that chances are you’re bound to find at least one way to enjoy this nutritious green. 

Health benefits: For starters, kale – also known as borecole – is an amazing source of iron. In fact, it contains more per serving than beef, which is extremely beneficial as iron promotes cell growth, proper liver function, the formation of hemoglobin and enzymes, and also transports oxygen throughout the body, according to MindBodyGreen.

Kale is also high in vitamin K and C, fiber, and cancer-fighting antioxidants like carotenoids and flavonoids. In addition, one cup contains 10 percent of the recommended daily amount of omega-3 fatty acids, which help protect against arthritis, depression and autoimmune disorders, as well as promote heart health. (more…)

5 Satisfying Summer Food Swaps to Maintain Your Bikini Figure

School bells are ringing, but summer isn’t over just yet. The weekend air will still fill up with the scent of barbeques and many tables will be set with traditional summer fare at least through the upcoming Labor Day weekend. Yes, bikini season is coming closer to an end but there’s no reason to let all that hard work go to waste as you dine in these last few weeks of summer.

If you haven’t already tackled our Summer Food Bucket List, considering taking advantage of a few healthy food swaps that will allow you to enjoy the best flavors of this season before they’re long gone! These great switch-ups will help you cut the calories, bulk up on nutrition, all while keeping great summertime food on the table.

Guacamole Give-in

Try swapping traditional guacamole and tortilla chips for edamame guacamole with lentil chips, a great idea we found at HuffPo. Instead of using avocado for a traditional guac, use edamame (soy) beans to give the added bonus of protein and still a great flavor. Lentil chips are much higher in fiber than a corn chip and will fill you up faster, so you’ll need less to be satisfied. (more…)

Healthy Surprise Delivers a Bounty of Vegan Snacks Each Month

Healthy Surprise is a company that ships out gluten-free, vegan, and raw snacks to the door steps of their subscribers. Founder Joe Winke stumbled upon the idea of sending healthy snacks to people after a friend sent him healthy food in the mail for his birthday. Who knew that making an assortment of healthy snacks and putting them in boxes would be a hit?

The snacks range from nuts to granola bars and cookies. You can find them in larger grocery stores or at your local health food store, and certainly online.

Joe and other “snackologists” try all of the snack items before they are placed in the boxes. Since people are particularly fond of kale, Healthy Surprise tries to send kale snacks every month in the boxes, but the rotation of different snack items changes monthly because they want subscribers to receive a healthy surprise each month! (more…)

No-Tox “Botox” at Home with a Kale and Brazil Nut Pesto Recipe

By Abra Pappa for Nutritious America

Skin is the body’s largest organ working in partnership with the liver, kidneys, and colon to remove waste and toxins from your system. Wrinkles, blemishes, clogged pores, acne, and poor skin color or tone are all the result of the body’s elimination process not functioning properly.

If you are struggling with dull, blemished skin and looking to achieve a dewy, youthful glow you are closer than you think. Take a few steps into your kitchen and get to work!

Yes, what you eat absolutely affects what your skin looks like. You can certainly go out and spend hundreds of dollars on potions and lotions, but if you aren’t nourishing your skin from the inside out you are fighting a losing battle (and wasting a ton of money in the process).

Let’s get cooking. Here is a recipe for amazing skin rejuvenation that is jam packed with essential skin-beautiful ingredients. I recommend adding this to your weekly meal plan and as spring blooms you will have the youthful glow you are looking for.

For optimal beautiful skin health focus on these four nutrients (and the foods they are found in): (more…)

5 Steps to Get You Slim in 5 Days

Holly Perkins is the New Balance Fitness Ambassador and an Exercise TV Trainer. She holds a B.S. in Exercise Physiology and Nutrition from Penn State University and has worked with Adrian Grenier, Howard Stern and a Presidential Candidate. Holly’s advice can been seen in many national publications and websites.

In addition to being the New Balance Fitness Ambassador, I am a personal trainer most days of the week. While my clients come in all shapes and sizes, and have varied fitness goals, there is one request that I hear regularly: “I need to get in shape fast for a big event this weekend!” I get asked this so often that I’ve developed my special recipe for success. After 16 years in the fitness industry and many hours working with celebrities, models, and athletes, I’ve developed 5 steps to get you slim in 5 days. Keep in mind that these 5 steps will make you slimmer and lean quickly, but the results aren’t completely fat loss. A 1-3 pound water loss with these steps is expected. If you lose more weight than that, you can know for sure it’s real fat loss!

(more…)

Healthy, No-Spoil Salads for Potlucks and Picnics

When you think of picnic salads, you probably think of fattening classics like coleslaw, potato salad and macaroni salad. Not only are these traditional salads laden with saturated fat and empty calories, they’re usually bound with mayonnaise, which makes them susceptible to spoilage.

Instead of looking to the usual suspects next time you’re asked to bring a dish to a potluck picnic, opt for something mayo-free that will keep well at room temperature and help you stick to a healthy diet.

Instead of coleslaw…

Apple Slaw: Full of fresh, crunchy apples and mixed with low-fat yogurt, this slaw has less than a hundred calories per serving and is a great alternative to a fuller-fat version.

(more…)

What Your Nails and Skin Say About Your Diet

Whether you’re male or female, healthy nails and hands are typically seen as signs of physical beauty. According to Dr. Ariel Ostad, a Manhattan Board Certified Dermatologist, changes in skin and nails can signify health problems, some of which can be helped or prevented by eating a healthy diet.

“Skin and nail changes should be given the same level of attention and scrutiny as other physical symptoms men and women experience within their body,” said Ostad. “All too often, we only see a doctor for symptoms we can feel such as stomach or back pain. Visible changes to nails and skin can be indicative of conditions such as skin cancer or other systemic issues.”

While a perfectly manicured hand is one where the nails are strong and smooth, with no discoloration or jagged cuticle, most people have less-than-perfect hands. While regular visits to the dermatologist, proper moisturizing and protecting your skin from UV rays are all good practice, what you eat can also help prevent the issues that cause skin damage – and help improve damage that has already been done.

Look at your skin and nails for cues that it’s time to change up your diet. If you suspect there is an underlying issue, be sure to see your doctor or health care professional.

(more…)