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: 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: 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 [...]

Working From Home: Mindful Snacking

Mindful Snacking With many of us sheltering at home, we tend to gravitate towards activities that keep us occupied. Sometimes we choose activities to escape the feeling of boredom. They give us a reason to break from work or serve as a distraction from stress and difficult emotions. During these times, snacking may become a frequent habit. It is important to recognize that snacking is not inherently “good” or “bad.” The choice to include snacks in your diet should be based on your activity level, overall calorie needs, health goals, and medical conditions. One way to keep snacking in moderation and avoid unwanted snacking habits is to take a mindfulness approach.   Mindfulness simply involves being aware of your body’s internal state (thoughts, feelings, motivation, etc.) without judgment. Setting Up Successful Snacking Routines 1. Listen to your hunger cues Your body [...]

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 [...]

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: Seasonal Side Dishes

Seasonal Side Dishes Fall has arrived, and with it comes an abundance of hearty, seasonal produce. What are your favorites? Pumpkins and apples might get the spotlight, but so many other fruits and veggies hit their prime once colder weather arrives. Look out for some of the highest quality cruciferous veggies, squash, root veggies, pears, grapes, and pomegranates in the coming months. Seasonal fruits and vegetables tend to pack the most flavor since they’re often sourced locally and get to ripen on the vine rather than a truck. In some cases, local produce requires less travel to reach your grocery store, farmers’ market, or restaurant meal, which can mean fewer transportation-related greenhouse gas emissions. And whether you’re buying at a farmer’s market or grocery store, their abundance in the marketplace means a lower cost to you. This time of the [...]

Banana Toast

Stuck in a breakfast or snack rut? Mix things up with banana and whole grain bread!  Read below to find out more about this winning combination. If you’ve ever made avocado toast, you’ll be a banana toast pro! If you have them, choose greenish, slightly unripe bananas for this recipe since they contain higher concentrations of prebiotic fiber compared to their fully ripe counterpart. Spot prebiotic-rich, slightly unripe bananas at the grocery store by looking for green tips with minimal brown freckling. Ripe bananas, on the other hand, are thoroughly yellow and lightly flecked with brown spots.  While bananas are a nutritious choice at any stage of ripeness, less ripe bananas have additional gastrointestinal benefits. That’s because fewer starches have been converted to sugar through ripening, resulting in more indigestible prebiotic fiber (and milder sweetness). Prebiotic fiber—also known as resistant [...]