Tag Archives: vegetables

Farmers Market Recipes

Farmers Market Recipes

In honor of National Farmers Market Week, we have farmers market recipes packed with fresh fruits and veggies to help you use your in-season summer finds.

This super simple Heirloom Tomato and Chicken Toss will be a crowd-pleaser.

Heirloom Tomato and Chicken Toss
Image and Recipe via My Recipes

 

Seared Salmon with Sugar Snap-Fennel Slaw is a light and delicious summer meal.

Seared Salmon with Sugar Snap-Fennel Slaw
Image and Recipe via Eating Well

 

For rainy or sick days, this rich Andean Potato & Cheese Soup is sure to please.

Andean Potato & Cheese Soup
Image and Recipe via The Kitchn

 

Mix sweet and savory with these Pork Chops with Cherry Sauce.

Pork Chops with Cherry Sauce
Image and Recipe via Real Simple

 

Basil, Blackberry, and Grilled Chicken Salad is the summer lunch you’ve been missing.

Basil, Blackberry, and Grilled Chicken Salad
Image and Recipe via Cooking Light

 

Use the summer staple to make Honey-Chipotle Grilled Corn.

Honey-Chipotle Grilled Corn
Image and Recipe via My Recipes

 

Skip the expensive restaurant and make Pepper Steak Fajitas at home.

Pepper Steak Fajitas
Image and Recipe via Health

National Fresh Fruit and Vegetables Month

National Fresh Fruit and Vegetables Month

It’s National Fresh Fruit and Vegetables Month, and with in-season summer fruits and veggies and grilling season upon us, it’s time to make them a part of healthy meals.

First up, Grilled Veggie Kababs that are perfect with whatever you throw on the grill.

Grilled Veggie Kebabs with Creamer Potatoes & Tofu

Whip up this Loaded Veggie Salad with Chickpeas and Black Beans for a picnic.

Loaded Veggie Salad with Chickpeas and Black Beans Image and Recipe via Pip and Ebby

 

Strawberry Mango Chia Popsicles will be a great cool treat all summer long.

Strawberry Mango Chia Popsicles

This Grilled Hawaiian BBQ Chicken in Foil is an easy, all-in-one summer dinner.

Grilled Hawaiian Barbecue Chicken in Foil

Make this 4-Ingredient Fruit Salad Pineapple Boat for an impressive and easy party dish.

4-Ingredient Fruit Salad Platter and a Pineapple Boat

Light Grilled Summer Vegetable Pasta Salad will be delicious at your summer BBQs.

Grilled Summer Vegetable Pasta Salad
Image and Recipe via Salt & Lavender

 

Easy Balsamic Grilled Vegetables with Goat Cheese will be your new go-to side dish.

Balsamic Grilled VegetablesImage and Recipe via NeighborFood

National Salsa Month

National Salsa Month Recipes

It’s National Salsa Month, which is a great way to sneak in fruits and veggies to snacks and wraps or on top of your dinner.

First up, try this delicious Homemade Salsa Verde.

Homemade Salsa Verde (Tomatillo Salsa)

Eat this Mediterranean Salsa with pita bread for a hearty snack.

Mediterranean Salsa

Use your favorite summer fruit in this savory Watermelon Salsa.

Watermelon Salsa

Make Avocado Salsa instead of guac to go with your weeknight tacos.

Avocado Salsa
Image and Recipe via Closet Cooking

 

This Fresh Strawberry Salsa mixes sweet and savory in-season produce.

5 Ingredient Strawberry Salsa

This filling Black Bean Salsa with rice and chicken makes a perfect burrito bowl.

Black Bean Salsa

This tropical Pineapple Salsa is a tasty topping for your grilled fish.

Pineapple Salsa

Fibroid Awareness Week

Fibroid Awareness Week

It’s Fibroid Awareness Week. Fibroids are muscular tumors, usually benign, that grow in the wall of the uterus for women.

Fibroids can be as small as an apple seed or as big as a grapefruit. 20% to 80% of women develop them by age 50.

Fibroid Size and Frequency

 

Not all women with fibroids have symptoms, but those who do can have pain, pressure on the bladder, frequent urination, or even a swollen abdomen.

Fibroid Symptoms

 

Risk factors for fibroids include age, family history, ethnic origin, obesity, and eating habits, like eating too much red meat. Eating plenty of green veggies is associated with a lower risk of fibroids.

Risk Factors for Fibroids

 

If you get pregnant and have fibroids, you might have more problems during your pregnancy. OB-GYNs are used to this situation, though, so talk to your doctor about your fibroids when you find out you’re pregnant.

Pregnant with Fibroids

 

Your doctor can diagnose you with fibroids through an exam or imaging tests like ultrasounds, X-rays, MRIs, and CT scans.

Diagnosing Fibroids

 

There are treatments for fibroids, including meds and surgery, if you have pain, they’re large, or you want to get pregnant.

Fibroids and Your Future

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Deciding on a Balanced Diet

Eating a Balanced Diet

Focusing on a balanced diet is one of the best ways to make healthy eating a part of your life.

Dietary Guidelines for Americans

The USDA sets Dietary Guidelines for Americans regularly to help guide balanced diet choices. While these guidelines can seem complicated, there are key takeaways from them you should know.

The Importance of Healthy Eating

Healthy eating helps prevent and slow the onset of diseases, like obesity, diabetes, high blood pressure, and heart disease.

Include in a Balanced Diet

A healthy and balanced diet, which for most people is around 2,000 calories a day, includes a variety of:

  • Vegetables, including a variety of dark green, red, and orange veggies, legumes, which include beans and peas, and starchy veggies, like corn and potatoes.
  • Fruits, especially whole fruits, like apples and oranges, which are the perfect serving  size.
  • Grains, at least half of which are whole grain.
  • Fat-free or low-fat dairy (like milk, yogurt, and cheese) or appropriate substitutes.
  • A variety of foods high in protein, like lean meats, poultry, eggs, seafood, beans,  soy-based products (like tofu), nuts and seeds.
  • Oils (like canola, olive, peanut, and soybean) or naturally occurring oils in nuts, seeds, olives, and avocados.

Limit in a Balanced Diet

  • Added sugars should make up less than 10% of your daily calories, which can be hidden in processed and prepared foods, like soda, cereal, cookies, and more.
  • Limit saturated and trans fats, which should make up less than 10% of your daily calories. Foods high in these include butter, whole milk, and palm oil. Replace with unsaturated fats, like canola and olive oil whenever you can.
  • Limit sodium to less than 2,300 mg per day. Processed foods, like pizza, and canned soup and sauces can be high in this salt.

A Balanced Diet with MyPlate

MyPlate replaced the food pyramid as the guide to making sense of servings. It helps you look at your plate and strike a balance with each meal.

This chart can help you divide your own plates appropriately: MyPlate

Fruits and veggies should make up about half of your plate, with just over a quarter filled with whole grains, and protein should be under a quarter. (A few ounces of meat, a piece about the size of the palm of your hand, is a good serving size for most people.) Also work in a small serving of dairy through milk, cheese, or yogurt to round out your meal.

Making Smart Choices

Combine these guidelines with smart choices, and you’ll be well on your way to eating a balanced diet. And making these smart choices doesn’t have to be difficult. There are lots of tips and tricks that can help you make a balanced diet a part of your daily life.

Tracking Your Food

Then, you can target the number of servings you should be getting of the different food groups.

These can help you figure out calorie counts and limit sodium and sugar.

This can help you understand how balanced your diet and food servings are and set and reach food goals.

Making and Meeting Food Goals

  • Start small.

Making small changes in your eating habits can have long-term effects:

  • Switch to high fiber, low-sugar cereals.
  • Give up soda with flavored sparkling waters.
  • When you’re hungry, try drinking a glass of water before you eat something.
  • Plan for all of the places you go in life:
    • Instead of eating out for lunch at work, start planning and meal-prepping ahead of time, and avoid the vending machines.
    • If you know your kids aren’t making great food choices at school, get them involved in packing lunches they’ll love ahead of time.
    • When you know you’ll spend the day at the mall, carry snacks and a water bottle, eat a healthy breakfast or snack before you head out, and skip the food court. If you just can’t avoid a meal or a snack while you’re out, find the healthiest option. Load up a sandwich with veggies, get frozen yogurt without all kinds of extra sweet toppings instead of ice cream, and choose hot tea or unsweetened iced tea instead of a frappachino.
    • Check menus for calorie counts when you’re eating out. Ask for salad dressings and sauces on the side, avoid fried foods, and keep in mind that alcoholic drinks can be full of calories.
    • Many communities have community gardens. Join in and help out to get moving and to grow things your whole family can enjoy in meals.

Results and Rewards

  • Don’t beat yourself up when you have missteps.

Everyone struggles with giving up the foods full of sugar and salt that they love, so it’s important to stay positive and get back on track.

  • Plan your cheat day.

Many people have found that planning a weekly cheat day can help them stay on course knowing they can treat themselves later. And once you get used to a balanced diet, you’ll find that you’ll cheat in smaller and smaller ways, even on the day you’re allowed to.

  • Find healthy ways to treat yourself.

For example, do you love watermelon or raspberries? Splurge on the healthy treats you love. Enjoy a piece of dark chocolate each day or a glass of red wine each week. Another option, reward meeting your goals with a treat that isn’t food-related, like a new outfit, book, or manicure.

Up Next:

Now that you know the value of a balanced diet, learn to prepare before you go grocery shopping and shop smart to meet your goals.

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National Chili Month

National Chili Month

October is National Chili Month, which is perfect for fall tailgating, parties, and meals.

This Turkey Chili with Kale is hearty, filling, and packed with veggies.

Turkey Chili with Kale
Image and Recipe via The Vintage Mixer

 

Dump and forget about this Crockpot Creamy Taco Chicken Chili until dinnertime.

Crockpot Creamy Taco Chicken Chili

Crockpot Creamy Taco Chicken Chili

 

Use your favorite ground meat in this Crockpot Sweet Potato Chipotle Chili.

Crock Pot Sweet Potato Chipotle Chili {Paleo}

 

This Slow Cooker Verde Chicken Chili is nice and spicy for fans of heat.

Slow Cooker Verde Chicken Chili

 

The Best Healthy Turkey Chili is better for you than the classic beef version.

The Best Healthy Turkey Chili

 

Healthy Vegetarian Quinoa Chili is rich and filling, even without the meat.

Healthy Vegetarian Quinoa Chili

 

This Roasted Red Pepper Chicken Chili delivers with big flavor you’ll love.

Roasted Red Pepper Chicken Chili Recipe

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Avoiding Snacking Disaster

Secretly Healthy Snacks

We’re finishing up our month of secretly healthy recipes for Fruits & Veggies—More Matters Month with secretly healthy snacks.

Skip the milkshake and go with this Vanilla Mint Green Smoothie instead.

Vanilla Mint Green Smoothie

 

If you’re always craving the crunch, try these 30 Healthy Chip Recipes.

30 Healthy Chip Recipes

 

Homemade Fruit and Vegetable Snacks will please your toughest kid judge.

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Homemade Fruit and Vegetable Snacks + Video Recipe

 

This Vegan Avocado Chocolate Pudding is the perfect after-school snack.

Vegan Avocado Chocolate Pudding
Image and Recipe via Apollo and Luna

 

Make one of these kinds of Sweet Potato Toast for the perfect easy brunch.

Sweet Potato Toast: 3 Ways

 

Whip up Raspberry Chocolate Chip Oatmeal Cookies for a delicious treat.

Raspberry Chocolate Chip Oatmeal Cookies
Image and Recipe via Amy’s Healthy Baking

 

Get a simple and satisfying dose of veggies with Spicy Zucchini Quesadillas.

Spicy Zucchini Quesadillas

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