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More than one-third of U.S. adults are obese, according to the Centers for Disease Control and Prevention. If you struggle with your weight, there are many options available that can help promote a healthier lifestyle. One of the most important is to stock your kitchen with healthy foods. Here are five staples you can add to most any meal to make it both nutritious and delicious.
Salmon is high in quality protein, vitamins and minerals. The benefits of wild salmon are even stronger. Salmon and other fish are particularly high in Omega-3 fatty acids, which are good for your skin and heart. Omega-3 fats contribute to healthy brain function, and may even lower the risk of some cancers. It also lowers cholesterol and helps protect against heart disease. Other Omega-3-rich fish include Albacore tuna and oysters.
Seeds also are a great food to keep on hand regularly. They are full of protein that can help you build muscle and gain energy. In addition to adding them to baked goods and breakfasts, they’re also a convenient snack that you can keep handy on the go. To make it even easier, you can order seeds online from sites such as www.sincerelynuts.com, saving you a trip to the grocery store. It really is amazing how much good seeds can do for you. For example, just one ounce of chia seeds contains 11 grams of fiber and 4 grams of protein!
Kale has become a particularly popular health food, and with good reason. This leafy green has the highest levels of beta carotene of all green vegetables, as well as high levels of vitamins A, C and K. These vitamins are important for making a person feel full and keeping them healthy while they’re dieting. Too often, people will neglect their nutrition for the sake of losing weight. Kale can help you eat a delicious meal that fills your stomach and fortifies your body.
If you're constantly feeling hungry in between meals, you may be tempted to eat unhealthy things. Instead of chips and cookies, it's important to stock up on good, healthy treats such as watermelon. The health benefits of watermelon are pretty impressive. Due to being over 90% water, a 154-gram serving contains only 84 calories, but loads of nutrients. A 10-oz wedge of watermelon has about one-third of the recommended daily value of vitamins A and C, and is also one of the best dietary sources of lycopene, an antioxidant linked to the prevention and treatment of prostate cancer.
Onions are loaded with goodies. Just a few include Vitamin C, Vitamin B6, potassium, and fiber. They are also loaded with antioxidants
. In particular, the antioxidant quercetin. This food, as well as garlic, is not only full of healthy nutrients, but are an easy and flavorful addition to many dishes as well.
If the name Sprogs doesn't catch your attention—and in case you were wondering, sprog is a British term for kid or youngster—their product will. Rice scooters are made with wholesome, local and often organic brown rice, vegetables and proteins. Different variations are packed together into little rice cubes, similar to Japanese o-nigiri.
Photo by Fotolia/asab974
Inspired to Do It Right
Ching-Yee, the creator of Sprogs, is passionate about real food. "Real food goes bad," the company states, insisting that we should embrace the natural processes untainted food goes through. She became inspired to create the delicious, flavored, sticky rice snacks so she and her kids would have something better to snack on. The idea was obviously a success. Several times a week, employees hit up top spots for fresh, local ingredients that are used to make the best product possible.
No Harmful Preservatives = Short Shelf Life
Rice scooters have a relatively short shelf life, like any fresh product. However, they keep in the fridge for several days. The fresh food dilemma has kept rice scooters limited to the San Francisco area, but as the company grows, that will likely change. I’m hoping I will soon be able to have a box delivered to my Georgia doorstep. I’ve been craving sticky rice snacks since my trip to Japan!
Satisfying Food On-the-Go
Sprogs is changing the snack food biz. Rice scooters are portable, not very messy, and super-healthy. There are many flavors, some kind of crazy while others are picky eater friendly. Of course, I love the unusual, so my favorite was the Kale and Kimchi Scooter. It's spicy, with delightfully crunchy pieces of Sprogs’ housemade, vegan kimchi spread throughout. The Shiitake Scooter was my second favorite, with the Bacon and Egg, Jamaican Jerk Chicken and Teriyaki Tofu falling close behind.
The little packages of goodness are extremely satisfying. I made a meal out of them by pairing a couple with steamed veggies. Rice scooters are perfect picnic food as well, since they are prepackaged and ready to go.
Get Into the Sprogs Mentality
The idea behind Sprogs is one that we need to adopt. We should always consume real, nourishing food. No exception. Our minds tend to be fixed on the misconception that a snack is a bag of potato chips or artificially colored gummies. No! Real food nourishes, it doesn't damage. It's time to reevaluate the way we view our food.
Sprogs is a blueprint for rethinking food, especially snacks. No more artificial crackers, cookies or “protein” bars. Companies need to build on a foundation like this so real food is available in convenient forms.
Organic Living Superfoods creates organic, superfood snacks that are sourced from sustainable, fair-trade farms. Their kid-friendly, vegan products, like the Organic Raw Sprouted Pizza Almonds, are loaded with flavor and are a perfect example of a tasty, health-boosting snack. Let’s start feeding our kids these healthy foods. If you’re in the San Francisco area, try out some rice scooters and support a company that looks beyond a dollar sign.
Karyn Wofford is a type 1 diabetic, EMT and Certified Wellness Specialist. For years she has educated herself on wellness and natural, wholesome living. Karyn’s goal is to help people be the healthiest they can be while living fun, happy lives.
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Considered by health experts to be an excellent source of protein, whey protein powder is an easy way to pump up the macronutrient content of your diet. According to experts at the Mayo Clinic, whey protein creates muscle protein, can help regulate appetite, and may even reduce the risk of allergic reactions to cow’s milk in children.
Whey protein is easy to add to your diet in several healthy, delicious drink options. Here are three tasty recipes including this powerful protein source, from BioChem, producers of organic, gluten-free whey protein.
Photo courtesy BioChem
Chocolate Peanut Butter Cup Shake:
• 1 scoop BioChem Whey Protein, Chocolate
• 8 oz. coconut milk
•1 scoop powdered peanut butter
• 1/2 banana
• 2 - 3 ice cubes
Blend to combine.
Photo courtesy BioChem
The Whey Colada
• 2 scoops BioChem 100% Whey Vanilla Protein
• 6 oz. coconut milk
• 3/4 cup frozen pineapple chunks
• 3 - 4 ice cubes
Blend to combine.
Photo courtesy BioChem
The Healthy PSL
• 2 scoops BioChem 100% Whey Vanilla Protein
• 6 oz. unsweetened vanilla almond milk
• 2 heaping tsp. organic canned pumpkin
• 1 1/2 - 2 tsp pumpkin pie spice
• 3 ice cubes
Blend to combine.
Photo by Fotolia
The world of trendy food is a fast-paced and fickle one. Big ticket items, like ancient grains and street food inspired dishes, are popping up in menus left and right. One hit item you won’t want to miss? Ramps.
Ramps (allium tricoccum) are a type of wild onion native to the moist deciduous forests of the Northeastern United States. Also called wild leeks, these plants have a taste similar to a combination of onions and garlic. (Ask any chef, and they’ll tell you that onions and garlic go together like peas in a pod.) On the onion spectrum, ramps have a stronger taste than the typically mild leeks, and have a more robust garlic flavor.
These pungent plants are so popular, festivals are held in celebration of their many culinary applications. Likewise, foraging for ramps draws increasing crowds to the Northeast every year. Ramps typically sprout in early March or April and continue to grow until around June, when the temperature rises and the leaves die back.
A Foraging We Will Go!
If foraging for ramps sounds like an activity you’d like to try, start right after the snow disappears, when plants just start growing back. Look for their broad, light green leaves and deep purple stems poking out from the forest floor. Check to make sure you have the right plant by tearing off a leaf and sniffing for the onion scent. This is to ensure that you don't accidentally pick the near identical, but highly poisonous, lily of the valley. The plants are in the same family, so they share many characteristics. However, lily of the valley leaves are scentless. Lily of the valley also has tiny, bell shaped flowers along the stem, while ramp blossoms are clustered at the end.
While many acknowledge that the peppery, garlicky flavor of ramps really kicks up dishes, their popularity has led to a sharp decline in their wild population. At the aforementioned festivals, nearly all the ramps used are foraged locally. Should you go hunting for some ramps of your own, don’t get greedy, and follow sustainable harvesting methods.
Once you have located a patch of ramps, use a trowel to gently remove dirt from around the top of the bulb. Using a small knife or scissors, carefully cut away a few of the leaves, leaving the bulb in the ground. Finish by covering the bulb with soil. Ramps have a strong flavor, so don’t take more than you can use in the next few days. While it is possible to preserve them, they’re best fresh.
Ramp Up Mealtimes!
Besides tasting great, ramps have the added benefit of being high in vitamins A and C. While their strong scents may dampen your desire, pinch your nose and forge ahead. Taking the time to incorporate ramps into your dishes will be a rewarding culinary adventure. To get started, consider the recipes below.
This easy-peasy recipe is extremely versatile, and will circumvent ramp’s tendency to quickly spoil. Pickled ramps can be used like standard pickles in sandwiches or salads, or used adventurously to pep up fish and grilled meat.
Simply heat vinegar, water, sugar and salt in a saucepan, and add some bay leaves, mustard seed, allspice and red pepper. Once all the salt and sugar is dissolved, pour the hot brine over your ramps. Screw on the lid, and allow the jars to cool. Refrigerate for at least three weeks before eating to ensure the best flavor.
Poached Eggs With Ramps
For those looking for more of a challenge (and an immediate reward), poached eggs with ramps are the way to go. Make this recipe on a lazy weekend morning, when you have a lot of time to invest.
Start by sautéing your ramps in some butter until they’re soft. Then bring two inches of water to a simmer, and mix in some vinegar. Gently slide an egg into the water, and cook until the whites are just set. Remove, and place on top of toast spread with goat cheese and the ramps. Finish it off with some olive oil, salt and pepper.
Grilled Polenta With Ramp Chimichurri
For those who don’t want their hands held, grilled polenta with ramp chimichurri will be a rewarding culinary challenge. Make some polenta with cornmeal, stock and coconut milk, and season it with olives, oregano and honey. When it’s done, pour it into a pan to chill. After it’s chilled, thickly slice and grill until golden and crisp on each side.
To make the chimichurri sauce, combine ramps, parsley, cilantro, vinegar and olive oil in the food processor, and pulse until blended but chunky. Season with salt, pepper and red pepper flakes. Serve with the grilled polenta.
Give these recipes a try, and you’ll see for yourself why ramps are so popular. Because they grow in the wild, foraging for them can even be its own reward. Just remember to harvest sustainably to keep the population strong for years to come!
When summer arrives, you might not want to prepare as many hearty meals as you would in the fall and winter. Luckily, this time of year there are numerous fruits and vegetables you can find at farmers markets and grocery stores that are delicious ingredients in many low-calorie recipes. From salads to tacos, there's something you can make that your family will enjoy, whether it's on the grill or on the stove.
If you're looking for a dish that’s high in flavor and low in calories, then consider salmon. The fish is also high in omega-3 fatty acids which can boost brain and heart health. Prepare the salmon by sprinkling some salt and pepper on both sides. Add a squeeze of lemon juice for a bit of acid. Grilling the fish works best as it can bring out all the flavors, but you can also bake it so there isn't as much fat as when fried.
Photo courtesy Yummly.com.
Mangos have a simultaneously sweet yet acidic taste. For a different kind of flavor, add small pieces of Roma tomatoes and a hint of mint for a small parfait that is sure to please everyone at any summer party.
Light up the grill with an easy recipe for fish tacos. Use wheat tortillas and a blend of horseradish and mayonnaise for a flavorful sauce on the tacos. After you add the grilled fish, top the taco with a little mozzarella cheese, chopped Roma tomatoes and shredded lettuce.
Photo courtesy What's Gaby Cooking.
Lighten up the day with a beautiful avocado salad with tomatoes and limes. You want to use larger pieces of each as these are the only items you will need in the salad. Make a vinaigrette of lemon juice and honey for a sweet taste on top of the salad.
You can add any item to a skewer before putting it on the grill. Small pieces of chicken or beef work well and supply the necessary protein. Mushrooms, cucumbers, squash and peppers pair well together, and are delicious grilled. All you need is a little salt and pepper for seasoning to complete the meal.
Photo courtesy Cooking Channel.
Slice bananas in half, leaving the peel on. Put them on the grill for about five minutes on each side or until they’re a golden color. Top the bananas with fresh berries and a light cream with a drizzle of maple syrup.
Fire up the grill, and add some new flavors in the warm summer months. Look for healthy eating cookbooks or ebooks, like Carob Cherub, for more recipe ideas and to see how many calories you are currently consuming.
Brooke Chaplan is a freelance writer and blogger. She lives and works out of her home in Los Lunas, New Mexico. She loves the outdoors and spends most her time hiking, biking and gardening. For more information contact Brooke via Twitter, @BrookeChaplan.
I’ve been foraging since I was a kid—wild raspberries, wood sorrel, highly-coveted morels—and it’s been one of the most gratifying things I’ve been able to do. There is something satisfyingly primal about going into the wilderness (even if the wilderness is just your front yard) and finding good things to eat underfoot. Not to mention that it’s completely free!
Fortunately, foraging for your own greens couldn’t be easier, but do keep some common sense guidelines in mind. Most importantly: Never taste anything that you cannot positively identify! Luckily, the five easiest weeds to look for don’t have any dangerous dopplegangers, so they’re relatively low risk. All the same, invest in a good guidebook and if you’re not sure what it is, leave it alone. Peterson Guides and the Audobon Society both publish reputable field guides with full color photos that will be indispensable to you while foraging. With a good guide in hand, try scouring your lawn for these tasty greens and mix up a tangy spring salad to enjoy!
I’m pretty sure everyone is familiar with dandelion, but did you know that the entire plant is edible? You can make wine out of the blossoms, tea out of the root, and easiest of all—salad out of the leaves. Young leaves are the best since older leaves tend to be tougher. Dandelions grow all over the place, but be sure that you harvest them from an area that hasn’t been sprayed with pesticides or herbicides. Use caution at parks or other public spaces for this reason. The season for dandelion greens is April to early June, and they will be tasty until the plant flowers. Learn more about this useful weed in The Benefits of Dandelions: From Cultivation to Cooking.
Also known by the less appealing name of “pig’s weed” you’ll recognize this one for popping up, uninvited, on the edges of your garden bed, along your fence line, behind your garage—basically everywhere. Lamb’s quarters are another green that can be swapped in with spinach, it works in both fresh salads and steamed or wilted. Spring to early summer, March through June, are the best times for harvesting.
Commonly called shamrocks by kids everywhere, wood sorrel is more than just a pretty curiosity that kids enjoy around St. Patrick’s Day. With small green leaves and yellow flowers, it often grows in a veritable carpet in shady areas, but is also adaptable to sunny locations. It has a tangy lemon flavor that’s a welcome addition to a fresh salad (if you cook it, it will disintegrate into nothing). You can find tasty wood sorrel all summer long.
With the same “natural habitat” as dandelion, plantain is often found side-by-side in yards and vacant lots. For fresh eating, the young leaves of early spring are the best. Once the plant begins to mature, it can be cooked in much the same way as spinach. April and early May are the best months for the tender new leaves, but it can be harvested all summer long.
Chickweed is the champion of spring—it’s one of the first edible weeds to green up after the thaw because it actually germinates in the autumn and overwinters. Despite being hardy enough to withstand the cold and snow, it’s a delicate green to eat. It’s best used fresh, just lightly wilted over low heat, or added to a dish at the very end of cooking—very nice in an omelet or warm salad with a vinaigrette dressing. It can be harvested first thing in spring, from late March to April, but has long season and can be picked well into the fall.
Photos by (top to bottom): Fotolia/Elenathewise; Jim Pisarowicz/Wikimedia Commons; Fotolia/Lars Johansson; Fotolia/urza; Paige Filler/Flickr.
Amanda is focused on homesteading in a small town, and blogs about it a Little House in an Old Town, the exurban evolution of her writing at Apartment Farm.
This vegan version of a traditional favorite adds a classic flair to any meal. Freshly prepared croutons add a real punch and tofu imparts a creamy consistency to the delightfully authentic-tasting dressing.
Jazzy Vegan Caesar Salad Recipe
Makes 4 to 6 servings
• 12 cups lightly packed romaine lettuce, washed, dried, and cut into bite-size pieces
• 5 to 6 slices very fresh whole-grain bread
• 1 teaspoon garlic powder
• 1 tablespoon Italian seasoning
• Caesar Salad Dressing (see recipe below)
• 1 tablespoon Cashew Parmesan, plus more for serving (optional)
1. Cover and refrigerate the prepared lettuce to allow it to crisp up.
2. Preheat the oven to 400 degrees F. Line a large, rimmed baking sheet with unbleached parchment paper. Cut each slice of bread into nine equally-sized pieces.
3. Put the bread cubes and garlic powder into a medium bowl, and stir gently to evenly coat the bread cubes. Add the Italian seasoning, and stir to evenly coat. Spread the seasoned bread cubes in an even layer on the prepared baking sheet.
4. Bake for 12 to 15 minutes, turning once, until the bread cubes are golden and crisp. Put the baking sheet on a wire rack. Let the croutons cool for 5 to 10 minutes.
5. Place the dressing in a large bowl. Add lettuce and croutons. Toss well to thoroughly coat the lettuce and croutons with the dressing.
6. Sprinkle with Cashew Parmesan (if using). Serve immediately with more optional Cashew Parmesan on the side.
Chef’s note: For a completely oil-free recipe, omit the Cashew Parmesan.
Caesar Salad Dressing
For years I yearned for a delicious vegan version of this classic dressing, and I was really jazzed when I came up with this delightful mix of easy ingredients. The capers stand in beautifully for anchovies and the tofu replaces the egg with ease. Deeeeee-lish! Makes 4 to 6 servings.
• 8 ounces firm regular tofu, drained
• 2 tablespoons freshly squeezed lemon juice
• 2 teaspoons capers, drained and rinsed
• 1 heaping teaspoon Dijon mustard
• 1 medium clove garlic
• 1/8 teaspoon sea salt
• Freshly ground pepper, to taste
Put the tofu, lemon juice, capers, Dijon, garlic, and salt in a blender and process until smooth and creamy. If the mixture seems too thick, add a bit of filtered or spring water, 1 tablespoon at a time, to achieve the desired consistency. Add freshly ground pepper to taste.
This cheese-less Parmesan imparts a creamy taste and realistic texture. Makes 15 servings.
• 1/2 cup raw cashews
• 1/4 teaspoon sea salt or Himalayan pink salt, plus more as needed
Put the cashews and salt in a blender and process until the consistency of crumbled Parmesan cheese is achieved. Don’t overprocess. Taste and add more salt, if desired. Store tightly covered in the refrigerator for up to 2 days.
Laura Theodore is a 2014 TASTE award-winning television personality, radio host, vegan chef, cookbook author and recording artist. She is author of Jazzy Vegetarian Classics: Vegan Twists on American Family Favorites and Jazzy Vegetarian: Lively Vegan Cuisine Made Easy and Delicious. Laura is the on-camera host, writer and co-producer of the popular cooking show, Jazzy Vegetarian and hosts the weekly podcast radio show, Jazzy Vegetarian Radio. Visit Laura on Facebook and follow her on Twitter for daily recipes and tips for serving delicious, plant-based meals.