Hello Fall, Hello Soup Season!

  A bowl of soup not only makes you feel better when you are under the weather, but it is a great way to make a quick meal that is loaded up with nutrient-dense foods to fuel your body on a cold day. Soup Super Star Ingredients Beans and lentils: Beans and lentils are both affordable and high in fiber and protein. Soluble fiber lowers LDL (lousy) cholesterol and is found naturally in many types of foods including beans and lentils. Use a variety of beans in your recipes (navy, pinto, kidney, black beans). Vegetables: Veggies are loaded with nutrients including fiber, vitamins, and minerals.  Fiber has many benefits for the body including supporting gut health and aiding in weight loss. Unfortunately, most Americans are not consuming enough fiber. In fact, only 5% of people are eating enough fiber. Use [...]

Flavors of the Season: Spring Produce

Fruits and vegetables can be enjoyed all year round. In season fruits and vegetables are usually more affordable and make great additions to meals and snacks. Spring offers a variety of fruits and veggies including apricots, asparagus, broccoli, carrots, celery, collard greens, kiwi, pineapple, spinach, strawberries, etc. Produce has many health benefits but unfortunately most people are not meeting the recommended five servings of fruits and veggies each day.  In fact, research has found that, “just 1 in 10 adults meet the federal fruit or vegetable recommendations.” Not only are fruits and vegetables delicious but having a balanced diet that includes a variety of fruits and vegetables may reduce the risk of heart disease, stroke and certain cancers. Reflect on your habits. Where can you add an additional serving of produce? Can you add a piece of fruit as a [...]

Salmon Rice Bowl Recipe

Coming up in February is American Heart Month! Any movements such as walking, biking, and other exercises that increase our heart rate can improve cardiovascular health. Good nutrition can also impact our hearts in a positive way. Ways to improve heart health through eating include: Less saturated fats such as butter, lard, and animal products Lower sodium foods like fruits, vegetables, nuts, seeds, and legumes More fatty fish like salmon, cod, and mahi-mahi are high in omega-3 fatty acids Below is a recipe that includes salmon, brown rice, and vegetables that are perfect for a heart-healthy diet! Salmon Rice Bowl Prep: 15 minutes Cook: 15 minutes Servings: 2 Salmon Ingredients: 6oz Salmon Filet (3oz for each bowl) 1 teaspoon minced garlic ½ teaspoon ground pepper 1 Tablespoon lemon juice Rice Bowl Ingredients: 1 cup brown basmati rice or other brown [...]

Recipe- Melty-Cheesy Zucchini Boats

  Summer is here and so are a whole array of seasonal vegetables! Today, we are putting the spotlight on a summer favorite - zucchini. Zucchini is naturally low in calories and rich in nutrients such as potassium, vitamin B6, and vitamin C. Check out the nutritious and delicious recipe below! Melty-Cheesy Zucchini Boats Prep: 20 minutes Cook: 30 minutes Serving: 8 Ingredients: 4 medium zucchini (about 8oz each) 2 tbsp olive oil, divided Salt and freshly ground black pepper 1 lb ground turkey 1 tbsp minced garlic (3 cloves) 1 cup chopped yellow onion (1 small) 1 -14.5oz can petite diced tomatoes, drained 2 tsp Italian seasoning ⅔ cup panko breadcrumbs, divided ½ cup low-fat shredded mozzarella ⅔ cup shredded parmesan cheese, divided 1 ½ tbsp chopped fresh parsley Instructions:  Preheat the oven to 400 degrees. Spray a 13x9-inch baking [...]

Vegetables for Breakfast

Vegetables for Breakfast Read Time: 1 minute 32 seconds Vegetables are not just for lunch or dinner anymore. They can be a great sidekick to eggs and multigrain toast as well! It can be challenging to consume the total recommended daily amount of vegetables (1-3 cups per day), especially if there is only 1 serving being consumed at lunch and dinner. Vegetables contain many different nutrients, such as vitamin C, vitamin A, potassium, and fiber, that are important for health. These nutrients can also prevent certain cancers and decrease risk of heart disease. They come in an array of colors and pair well with many different foods. Consider grating zucchini and carrots, then bake it into a favorite muffin or pancake mix. If you are in a hurry, blend up a smoothie with spinach, kale, and rhubarb, then add frozen [...]

Try a New Food: Pumpkin Breakfast Bars

Pumpkin Breakfast Bars Read Time: 1 min 30 sec It’s the time of year again for pumpkin-flavored everything! From savory dishes to sweet desserts and lattes, there is no escaping the fall pumpkin craze. Unfortunately, many fall favorite treats not only have added pumpkin flavor, but they may also have a lot of added sugar. Research has shown that too much added sugar may increase your risk of diabetes and heart disease and makes it hard to maintain a healthy weight. But not to worry! You can still enjoy the taste of pumpkin all season long by making your own pumpkin treats at home. Pumpkins are a winter squash, naturally low in calories and packed with nutrients. One cup of cooked pumpkin provides 245% Daily Value (DV) of vitamin A, 19% DV of vitamin C, 564 mg potassium, and 2.7g [...]

Try a New Food: Spring Into Fresh Produce

Spring Into Fresh Produce Spring is just around the corner, which means a variety of in-season produce will become available and affordable. Fruits and vegetables are nutrient-dense foods – loaded with vitamins, minerals, fiber, and naturally low in fat and calories.  Eating a balanced diet that incorporates a variety of fruits and vegetables has been shown to reduce the risk of developing heart disease, stroke, high blood pressure, type 2 diabetes and certain types of cancer. Despite knowing the significant health benefits fruits and vegetables have to offer, very few Americans eat enough of them. According to the CDC, only one out of ten adults meet the daily recommendations. The number of produce servings you should eat each day will vary based on age, sex, and total calorie needs. For most healthy adults, the registered dietitians at Be Well Solutions [...]

Heart Healthy Recipe: Slow Cooker Turkey and Black Bean Chili

Slow Cooker Turkey and Black Bean Chili This chili recipe is packed with black beans rich in soluble fiber, which may help lower LDL (“bad”) cholesterol. It also utilizes no-salt-added canned items and dried herbs that are not only affordable but heart-healthy as well. Ingredients 2 lbs. ground, skinless turkey breast 2 cans no-salt-added black beans (rinsed, drained) 1/2 tsp crushed red pepper flakes 1 can no-salt-added, diced tomato (undrained) 2 cans no-salt-added tomato sauce 1 cup frozen whole kernel corn 1 Tbsp cumin 1 Tbsp chili powder 2 tsp dried oregano (crumbled) 2 tsp ground coriander 4 medium garlic cloves (minced) Directions Place ingredients in crockpot. Cover and cook over low setting for 8-10 hours, or over high setting for 3-4 hours. Dietitian Tips Pair this meal with a serving of veggies and a whole-grain roll or brown rice to create a balanced meal. Can’t find no salt or sodium added beans? Rinse the [...]

Try a New Food: Comforting Black Bean Veggie Soup

Comforting Black Bean Veggie Soup January is National Soup Month! There is nothing better than cozying up with a hot bowl of soup on a cold winter’s day. You might be tempted to reach for your favorite canned variety. But many canned soups are loaded with sodium. Excessive sodium intake may elevate blood pressure and increase your risk of heart disease. The worst canned soup offenders pack over half a day’s worth of sodium into a single 90 calorie serving. Not to mention, you’ll probably finish an entire two-serving can as a quick meal, exceeding daily sodium recommendations from the American Heart Association—in just one meal! We prefer preparing our homemade favorites in large batches, then freeze leftovers in single portions inside Ziploc bags. All it takes is a quick thaw and reheat in the microwave to enjoy our favorite [...]

Grill More Fruits and Veggies

This summer (and July Fourth!) we encourage you to think beyond traditional cookout favorites and make room for more grill-able vegetables and fruits. Not only are they budget-friendly and abundant in the summer (find a farmers’ market near you), but adding perfectly charred produce to your plate tastes great and can benefit your health. Diets based on minimally processed plant foods can lower your risk of heart attack and stroke, help control blood glucose (sugar) levels, prevent weight gain, lower cholesterol, and more! The protection fruits and vegetables provide is in part due to the high amount of fiber and the wide array of vitamins, minerals, and antioxidants they contain. You need a total of at least four-and-a-half cups of vegetables and fruits (2 ½ cups vegetables plus 2 cups fruit) daily to see these health benefits. Let grilling—a quick [...]