Tag Archives: spinach

National Panini Month

National Panini Month

It’s National Panini Month, and you can lighten up your lunch with these homemade, healthy panini recipes.

First up is a classic combination in this Apple, Cheddar, and Turkey Panini.

Apple, Cheddar, and Turkey Panini
Image and Recipe via The Novice Chef

 

Go meatless with this light and satisfying Vegan Caramelized Onion and Mushroom Panini.

Vegan Caramelized Onion and Mushroom Panini
Image and Recipe via Serious Eats

 

Skip the lunch takeout at your local bakery with this homemade Southwest Avocado Chicken Panini.

Southwest Avocado Chicken Panini Recipe

 

Get a taste of classic Italian with this Spinach, Artichoke, and Sun-Dried Tomato Panini.

Spinach, Artichoke & Sun-dried Tomato Panini

 

Perfect with soup or a salad, whip up a Grilled Chicken Pesto Panini for a hearty lunch.

Grilled Chicken Pesto Panini

 

This Smashed Chickpea and Avocado Panini is a great replacement for your go-to egg salad sandwich.

Smashed Chickpea and Avocado Panini

Smashed Chickpea and Avocado Panini

 

Get a taste of the holidays year-round with a Turkey, Brie, and Cranberry Mustard Panini.

Turkey, Brie, and Cranberry Mustard PaniniImage and Recipe via Just a Little Bit of Bacon

Heart-Healthy Recipes

Heart-Healthy Recipes

For American Heart Month, these heart-healthy recipes will help you lighten up your diet at any age.

Skip the drive-thru with flavorful Egg White, Spinach, and Feta Breakfast Sandwiches.

Egg White, Spinach, and Feta Breakfast Sandwiches
Image and Recipe via From Playdates to Parties

 

Skip the appetizer with this Spinach Artichoke Stuffed Chicken for dinner.

Spinach Artichoke Stuffed Chicken

 

This Blackberry Glazed Salmon is so beautiful that no one will guess you’re trying to eat healthy.

Blackberry Glazed Salmon

 

Lighten up the classic with this Creamy Avocado Greek Yogurt Chicken Salad for lunch.

Creamy Avocado Greek Yogurt Chicken Salad

 

Do snacking with a sweet tooth right with these Apple Cinnamon Cookie Energy Bites.

Apple Cinnamon Cookie Energy Bites

 

Skip the temptation of chips and margaritas and make these Baked Chicken Chimichangas at home instead.

Baked Chicken ChimichangasImage and Recipe via The Girl Who Ate Everything

 

Curl up on the couch on cold nights with this Heart-Healthy Turkey Chili.

Heart Healthy Turkey Chili

Recipes High in Folic Acid

Recipes High in Folic Acid

We’re helping you eat a diet high in folate for National Folic Acid Awareness Week. These recipes high in folic acid are the perfect way to get more in your life.

First up is a Creamy Farro with Pesto, Asparagus, and Peas that can satisfy your pasta craving.

Creamy Farro with Pesto, Asparagus, and Peas

 

This warm and delicious Vegetarian Lentil Tortilla Soup is the perfect winter meal.

Vegetarian Lentil Tortilla Soup (Instant-Pot + Slow Cooker)

 

This light and tasty Green Salad with Oranges, Beets, and Avocado is packed with folate-rich foods.

Green Salad with Oranges, Beets & Avocado

 

Skip the takeout and make Chicken and Broccoli Stir Fry for a healthy night in.

Chicken and Broccoli Stir Fry
Image and Recipe via Dinner at the Zoo

 

Make easy Thai Style Papaya Salad Rolls for a light snack or appetizer.

Thai Style Papaya Salad Rolls
Image and Recipe via The Wanderlust Kitchen

 

This Spicy Black Bean Soup will hit spicy pregnancy cravings and help you get your folic acid.

Spicy Black Bean Soup
Image and Recipe via Little Spice Jar

 

Get out your grill pan to whip up this delicious Grilled Eggplant and Spinach Salad.

Grilled Eggplant and Spinach Salad
Image and Recipe via Potluck at Oh My Veggies

Cooking with Fresh Spinach Recipes

Healthy Spinach Recipes

This week, we featured healthy spinach recipes for the in-season veggie.

First up is an easy and savory One-Pot Chicken, Quinoa, Mushrooms, and Spinach.

One-Pot Chicken, Quinoa, Mushrooms & Spinach Recipe

 

Make this Creamy Avocado and Spinach Pasta instead of traditional pesto.

Creamy Avocado and Spinach Pasta

 

This Roasted Garlic Spinach White Pizza is an adult take on your takeout favorite.

Roasted garlic spinach white pizza

 

Spinach Stuffed Salmon is a healthy and interesting fish dinner.

Stuffed Salmon
Image and Recipe via eHow

 

Make this tasty Apple Pecan Feta Spinach Salad with Maple Cider Vinaigrette for lunch.

Apple Pecan Feta Spinach Salad with Maple Cider Vinaigrette
Image and Recipe via Cooking Classy

 

Spinach and Mushroom Egg White Frittata makes a healthy and light weekend brunch.

 

Sundried Tomato, Spinach, and Cheese Stuffed Chicken will become a family favorite.

Sundried Tomato, Spinach, and Cheese Stuffed Chicken
Image and Recipe via Yammie’s Noshery

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Artichoke Recipes

Healthy Artichoke Recipes

This week. we featured healthy artichoke recipes, which are in-season or a great canned staple to keep on hand this holiday season.

For Meatless Monday or a show-stopping brunch, try this Spinach Artichoke Egg Casserole.

Spinach Artichoke Egg Casserole

 

These Crispy Artichoke Hearts with Horseradish Aioli are the perfect pre-dinner snack.

Crispy Artichoke Hearts with Horseradish Aioli

 

Make Baked Chicken with Spinach and Artichokes for a comforting, fall meal.

Baked Chicken with Spinach and Artichokes

 

Artichoke Hummus is a lighter alternative to your favorite creamy artichoke dips.

On the Job: Artichoke Hummus

 

This Chicken Pesto Artichoke Naan Pizza is a light and easy alternative to delivery.

Chicken Pesto Artichoke Naan Pizza

 

Stuffed Eggplants with Ricotta, Spinach, and Artichoke make a great side or a hearty vegetarian dinner.

Stuffed Eggplant with Ricotta, Spinach, and Artichoke
Image and Recipe via Key Ingredient

 

Roasted Garlic and Artichoke Stuffed Chicken is a rich and delicious entrée any night of the week.

Roasted Garlic & Artichoke Stuffed Chicken

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Cleaning Produce at Home

Cleaning Before Eating

Cleaning produce carefully before eating it is important for lots of reasons. Some people blame all foodborne illnesses on meat, but in recent years, fruits and veggies, like spinach, tomatoes, and lettuce, have played a role in many illnesses.

Your fresh fruits and veggies can get contaminated by animals or harmful substances in the soil or water during farming. And after farming, they pass through many people’s hands, raising that risk even more.

Easy Steps for Cleaning Produce

  1. Start by washing your hands with soap and warm water.
  2. Always wash and cut off bruised or damaged parts of fruits and veggies before eating or preparing them.
  3.  Always wash fruits and veggies before you peel them, so dirt and bacteria don’t go from your hands or knife onto the parts of the fruits or veggies you eat.
  4. Use a clean vegetable brush to scrub firm produce, like melons, squash, and cucumber.
  5. Gently rub fruits and veggies under cold, running water. You don’t need to use soap or cleaners.
  6. Dry them with a clean cloth or paper towels to help get rid of any other bacteria.

Tips for Cleaning Produce

Fruits with Stems

Fruits like apples and pears can hold bacteria around the stem, so it’s always a good idea to wash them off right before eating them. And it never hurts to cut off the core’s outer ends before eating.

Fruits with Rinds

Even though you don’t eat the peel of things like oranges and grapefruits, make sure you rinse them well before peeling them. You can always scrub bumpy foods, like avocados, to kill bacteria. If you’re going to use zest in a recipe, cleaning these kinds of fruits is really important.

Berries

Rinse berries gently. Using a colander can make it easier to drain them of extra water.

Lettuce and Cabbage

Throw out the outer leaves of all heads of leafy greens.

Broccoli and Cauliflower

These have lots of spaces for bacteria to hide. Soak these for a few minutes if rinsing them can’t get every spot.

Celery

Things that come in a bunch, like celery, should be pulled apart before washing, so you can get each piece clean.

Root Veggies

Veggies like potatoes and carrots need scrubbed well to get all of the dirt and bacteria off, even if you’re going to peel them after.

Mushrooms

Some mushrooms can absorb water, so it’s important to not let them soak. Rinse them gently or wipe them off thoroughly with a damp cloth or paper towel.

Organic Produce

Still needs washed! And while farmers markets are a great place to get local, healthy produce, you should still wash it all carefully!

Up Next:

Your fruits and veggies can also get contaminated after you’ve bought them. Learn more about storing your food to prevent this. And make sure your food prep is safe.

Calcium and Your Bones

Build Stronger Bones with Calcium and Vitamin D

You might think only people with osteoporosis or weak bones need to worry about getting enough calcium and Vitamin D. If you don’t have osteoporosis, or bone loss, and you eat a well-balanced diet, you’re probably getting the recommended daily amount of both.

But let’s be honest, a lot of us have a diet that is anything but well-balanced. (And no, alternating between frozen pizza and frozen fish sticks does not count as balanced.)

The good news is you don’t have to overhaul your entire diet to keep your bones in great shape. Making a few small changes can help you reach the recommended daily amounts.

Got Milk?

vitamin blog1

Milk is one of the easiest ways to make sure you’re getting enough calcium and Vitamin D.

An 8 oz. glass of fat-free or low-fat milk has around 30% of the daily recommended amount of calcium and 25% of the recommended Vitamin D. The same goes for calcium-fortified soy milk. Other dairy products like cheese and yogurt, are also rich in both.

The Non-Milky Way

If you are lactose intolerant or just don’t eat dairy, you can still get enough calcium and Vitamin D from your diet.

Try these non-dairy foods for calcium:

  • Spinach
  • Kale
  • Soybeans
  • White beans
  • Okra
  • Collards
  • Some fish, like sardines, salmon, perch, and rainbow trout
  • Calcium-fortified foods, like soy milk, oatmeal, cereal, and some orange juice

And these non-dairy foods for Vitamin D:

  • Fatty fish, like tuna, mackerel, and salmon
  • Egg yolks
  • Vitamin D-fortified foods, like orange juice, soy milk, and cereal

If you don’t think you’re getting enough of both from your diet, a supplement could help fill in the gaps.

But more is not always better, and getting too much of either can be harmful to your health. Talk to your doctor to make sure you get the right amount.

For recipes packed with calcium and Vitamin D, check out our Pinterest.