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 [...]

Recipe-Overnight Oats

Overnight oats is the perfect grab and go breakfast recipe to make your mornings a breeze! Overnight oats are a no-cook method of making a nutritious and delicious breakfast with oatmeal. Instead of cooking the oats over a stovetop, simply add milk to a jar with oats and let sit overnight. Not only is oatmeal a delicious start to the day, they are also packed with essential nutrients like fiber and antioxidants. Overnight Oats 3 ways: Directions: Add oats, almond milk, Greek yogurt, chia seeds, sweetener of choice, and vanilla extract to a mason jar or cup. Stir until combined and there are no clumps. Cover with lid or plastic wrap. Place in the refrigerator for at least 2 hours or overnight. Toppings can be added the night before or immediately before serving. Uncover and enjoy from the glass container [...]

Try a New Food: Fruit Salad with In-Season Citrus

Fruit Salad with In-Season Citrus Read Time: 1 min 29 sec We may have only been chasing winter’s fleeting daylight for about a month, but if you’re anything like us, you could use a dose of in-season sunshine. For those who aren’t getting any, the Cara Cara orange offers a little taste of summer in the winter, when it conveniently comes to harvest December through May. From the outside, Cara Caras may look like a run of the mill citrus, but don’t judge a book by its cover. Beneath its easy-to-peel skin, you’ll find deep, pink-grapefruit colored flesh that’s super juicy, low in acid, and seedless. Flavor-wise, imagine a cross between a naval orange and tangerine but throw in a hint of berries. Not to mention, Cara Cara oranges are nutrient-dense, just like other citrus fruits. One medium Cara Cara [...]

Try a New Food: Swirl Sorbet

Red and Blue Swirl Sorbet Read time: 1 min 18 sec Cool off this summer with a refreshing, kid-friendly sorbet swirl. Making your own sorbet at home takes only a few minutes and can be done with any fruit you have on hand. This month’s recipe sneaks in some extra nutrients by using frozen cauliflower which adds a creamy texture without changing the overall flavor. Summer is a great time to try new fruits since many of them are in season and relatively inexpensive. If you purchase or grow large amounts of fruit in the summer, you can easily preserve and freeze them for use in the winter months. Investing in a quality blender or food processor turns frozen fruit into a healthy treat that can be enjoyed throughout the year. How to freeze any fruit Preparing the Fruit: The [...]

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 [...]

Try a New Food: Fruit Salad with In-Season Citrus

Fruit Salad with In-Season Citrus We may have only been chasing winter’s fleeting daylight for about a month, but if you’re anything like us, you could use a dose of in-season sunshine. For those who aren’t getting any, the Cara Cara orange offers a little taste of summer in the winter, when it conveniently comes to harvest December through May. From the outside, Cara Caras may look like a run of the mill citrus, but don’t judge a book by its cover. Beneath its easy-to-peel skin, you’ll find deep, pink-grapefruit colored flesh that’s super juicy, low in acid, and seedless. Flavor-wise, imagine a cross between a naval orange and tangerine but throw in a hint of berries. Not to mention, Cara Cara oranges are nutrient-dense, just like other citrus fruits. One medium Cara Cara orange provides 1 ½ days’ worth [...]

Try a New Food: Celebrate National Watermelon Day

Celebrate National Watermelon Day If you haven’t already enjoyed America’s most consumed melon this summer, August is the perfect time to start. August 3rd is National Watermelon Day! First harvested 5000 years ago in Egypt where it still grows wild today, the drought-tolerant watermelon was prized for its ability to hold large amounts of fluid in a convenient package. It made the perfect companion for long treks in the desert! Today, 96 countries cultivate watermelon across the globe. China is the world’s top producer because Asian cuisine makes use of all parts of the melon. The rind is commonly used as a vegetable in stir-fries, pickles, and stews! Watermelon is nutritious Watermelon is a nutrient-dense plant food, and therefore, part of the foundation of a healthy diet. The nutrient components of watermelon work together to provide a synergistic effect that [...]

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 [...]

Try a New Food

Everyday Mediterranean You may not be able to relax on the beaches of Crete or watch the sunset in Oía, but you can enjoy the delicious benefits of the Mediterranean right here at home. The Mediterranean diet has been ranked as 2019’s overall best diet by health experts after years of research into its health benefits. The landmark PREDIMED (Prevention with Mediterranean diet) clinical trials reported that a Mediterranean-style eating pattern may lower incidence of major cardiovascular events, like heart attacks, stroke, and death from heart disease by thirty-percent. A 30% risk reduction is as effective as some prescription statin medications! These findings were further strengthened following corrections to participant randomization protocols in 2018. Mediterranean-style eating has also been linked to lower peripheral artery disease risk, healthier body weight and blood sugars, decreased Alzheimer’s disease risk, and decreased risk for [...]