Monthly Archives: November 2012

Wow those are so healthy……..

What are you ask?   Why BEANS of course!  Try to serve beans in some of the following forms a few times per month and enjoy the healthy benefits – quick serve and inexpensive to boot!

Quick or Slow, your choice.  Dried beans are the least expensive and most nutritious of foods.  Soak them overnight, rinse and simmer and eat.  If you are in a hurry then canned low-sodium beans are a great alternative.

Try a simple Buddha bowl for dinner.  Start with beans and whole grains then add raw or lightly steamed veggies and season to taste.

Whip up a new spread.  Cooked beans can become a delicious spread when whipped in your food processor.  Use for a dip or on bread for a sandwich in place of Mayo.

Snack on Soy.  Edamame isn’t just for Sushi restaurants…try some at home.  Eat them just liked shelled peanuts.  Toss with sea salt or your favorite tamari sauce for some extra flavor.  Yummmmmmy

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Make the switch to Whole Grains

It can be easier than you think, I promise.  Whole grains are a big improvement because they give you fiber and key nutrients that are missing from refined grains like white rice and white flour.  Here are some easy and helpful suggestions.

Upgrade your noodles.  Try whole grain noodles in place of pasta made with refined grains. Don’t like the texture of whole grain noodles?  Then you should try quinoa pasta….if cooked right you will NOT know the difference!

Try new things.  Brown rice, pearled barley, quinoa, millet, bulgar wheat and lentils are among the most nutritious grains available.  Add these to family favorites like stuffed peppers or chicken sausage wraps.

Cook faster!  Whole wheat couscous cooks up so fast you can serve it on the busiest weeknight….only 10 minutes needed.

Spruce up your whole grain dishes with some sweet or savory items.  Mix in chopped dried apricots or cranberries, walnuts or hazelnuts.  Yummmmmm.

 

More fruit, more ways

Eating fresh fruit is healthy!  We all know it but do we always eat a lot of it?  The answer (if you are like me) is probably NO!  Here are  some easy tips to get you and your family to eat more healthy fresh fruits.

Snack smarter.  Try to encourage healthy eating with a bowl of fresh mixed berries, sliced bananas, apples, peaches, plums, pears, etc.  Increase the appeal by pairing it with a delicious cashew dip.  Soak cashews in water for about 4 hours, drain, then mix in a blender or food processor with dates, water, and vanilla.  Yummy!

Add a twist to you favorites.  Instead of PB&J try almond butter with date paste.

Mix your own.  Make your own blend of dried fruits, nuts and seeds for home-made trail mix…it’s great on the go!

Even dessert can be better and healthier with some fruit.  Try mixed berries, sliced pineapple or orange slices on your favorite deserts instead of whipped cream.

And don’t forget…healthy snacks do NOT spoil dinner like traditional sweet treats will.  So go ahead and eat more fruit starting NOW.

It’s Thanksgiving already?

Wow….that came fast, right?   Here are some great and healthy tips for better eating during the busy holiday season that is bursting with things to eat.

1.  Whole Food.  The best way to get the most nutrients and the fewest additives is to eat food that is whole, fresh, seasonal, local, unrefined, and unprocessed.

2.  Plant filled.  Restructure your dinner plate to accommodate plant based foods as the main focus.  Try to eat a variety of colorful fruits and vegetables along with beans, nuts and seeds.  Make the protein less of a focus, or not at all.

3.  Healthy Fats.  Fats are high in calories but essential to your diet.  Healthy fats often come from whole foods such as nuts, seeds, and avocados.  Choose these and try to stay away from high calorie, low nutrient extracted oils.

4.  Nutrient Dense.  Focus your diet on foods that contain a high nutrient per calorie ratio.  Fresh greens, produce and dense grains like lentils, quinoa fit the bill perfectly!

Have a great holiday and enjoy all your favorite treats but in moderation.  The rest of the time eat more healthy and all this stuff will balance itself out.