Diets in Review - Find the Right Diet for You

vegetables



Use It, Don’t Lose It! 10 Deliciously Vegan Recipes for Your Summer Garden Surplus

The great thing about having your own backyard garden is access to fresh, organic fruit, vegetables, and herbs any time you want. It’s one of the most cost-effective ways to supply your groceries. The downside is having way too much of a good thing. One “harvest” in my garden last weekend yielded six cantaloupes; there are only three people in my household. That’s a lot of melon!

It’s a shame to let all of that excess produce go to waste. And as the summer draws to a close and all of those plants reach their peak of production, you’re going to have a lot of fruits and vegetables on your hands.

tomatoes

My primary policy is to share the wealth! I keep what we can reasonably eat and then start sharing the rest with friends and neighbors. No one has ever passed! My secondary policy – get in the kitchen! When pinched for creativity or inspiration at meal time, use what you have available as your muse. We’ll give you a little help to get started.

Tabbouleh-Inspired Freekeh Salad – Any extra cucumbers and tomatoes will go to good use in this simple vegan salad. You can also use some of the basil and chives you’re growing.

freekeh taboulleh
Read Full Post >



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
Read Full Post >



Sip a Rainbow Smoothie to Deliciously Tackle Your Daily Fruit and Vegetable Serving Needs

How many fruits and vegetables have you had today? How about the kids? If you’re like most Americans, the CDC says it’s not enough. Sure, it can feel like a challenge to get more fresh plant-based foods on to your plate, but it’s absolutely worth trying. Nothing good ever came from a beige plate of food. That’s why every plate should look like a rainbow.

rainbow smoothie ingredients

We’ve got a pretty healthy, simple, and delicious way to fix this fruit and veggie problem, at least a part of it. You and the kids are going to love our Rainbow Smoothie because it’s as tasty as it is fun.

judah rainbow smoothie

The premise is really pretty simple – select one fruit or vegetable from each color family. Combine these with yogurt in a blender, and voila, you’ve got as much as seven servings of fruits and vegetables in one cup. If your kids haven’t met Roy G. Biv, now is a great time, especially when they can relate it to food.

ROYGBIV represents the colors of the rainbow: red, orange, yellow, green, blue, indigo, violet. Now, that last arc of the rainbow gets a little tricky, but plenty of options exist. You can reference this chart. Stick it to the refrigerator and let the kids familiarize themselves with each food item, or they could even use it as a Rainbow Smoothie menu.
Read Full Post >



July Fourth Recovery Menu: One-Day Clean Eating Plan

You went for it. Frankly, we all did. With the franks – hot dogs. And burgers. Potato salad, someone’s aunt’s best apple pie, sodas, beer, and ice cream, too. You celebrated July Fourth like most Americans. smoothie

Today? Not feeling so hot. All is not lost. It’s actually pretty easy to put yesterday’s holiday bender behind you and focus forward on a healthful summer. It starts today, right now.

This isn’t a detox – we think your body is aptly equipped to handle that on its own but ONLY if you’re giving it what it needs. Another full day of beers and brats and your digestive system is going to boycott the whole idea of helping you out!

Stick to our July Fourth Recovery Menu and you’ll feel better throughout the day, not to mention how much more energy you’ll have to take on the rest of the weekend’s events. 
Read Full Post >



12 Ways to Get Your Preschooler to Eat Their Fruits and Veggies

Listen up parents! Making sure our preschool children get their ’5 a day’ (servings of fruits and veggies) can be easy and painless… if you are prepared. Providing our kids with a healthy foundation, helping them acquire a taste for fruits/veggies will be something that stays with them for the rest of their lives. If they get used to eating fresh produce as kids, that will often translate in to adulthood.

Working with a pediatric population, parents repeatedly ask the same questions. So here’s what I tell them.

kid fruit veg

Kids can get overwhelmed when they see large portions. Serve appropriate amounts for the child’s age. A 2-3 year-old needs one cup fruits and one cup veggies while 4-8-year-olds should consume half a cup more, respectively, per day.

Offer a healthy snack consisting of fruits/veggies every afternoon. Before long kids will know what to expect and look forward to this healthy treat. A few ideas to get started include Fruit Kabobs with Yogurt Dip, Fresh Strawberry + PB Sandwich, and One Ingredient Banana Ice Cream.

Try a new fruit/veggie tomorrow. If today it’s pears, tomorrow try oranges. Mix it up and keep kids interested. Have them take a bite and if they don’t like it now, let them try it again another time. “I don’t like it now” doesn’t mean “I don’t like it forever.”
Read Full Post >