Choose WHOLE Fruits and Veggies!
Yahoo!! You are now to week 3! Hopefully, making balanced meals and snacks is becoming easier and easier. Perhaps it is something you already did before or perhaps it is was something you had to struggle with. Either way, building balanced meals is a key aspect of eating for health! Congrats! Remember to share your progress on Instagram with #refreshme2015 so I can see how you are doing :) Now, on to plants!
I know I should eat more FRUITS AND VEGGIES, but WHY??
- 2 cups of leafy greens (spinach, kale, collard green, chard, lettuce, romaine)
- 1 cup cooked
- 1 cup raw veggies
- 1 cup cooked whole or mashed beans and legumes*
- 1 cup of berries
- 1 cup of diced papaya, melon, or pineapple
- 1 medium apple, orange, kiwi, or banana, etc
Tips to Increase Veggie Intake:
- Put mixed greens on your plate and top with you favorite cooked dish.
- Example: make a veggie scramble and top it on a bed of greens!
- Steamed, roasted, or blanched vegetables can be easier to eat and digest!
- Raw greens like spinach and kale cook down to small amounts!
- Blend veggies into smoothies! I love to blend in sprouts, leafy greens, and even steamed beets!
- When making sauces, add pureed or shredded vegetables.
- In hot soups, throw in extra fresh baby spinach.
- Have a savory breakfast instead of a sweet breakfast.
- The average potato has more pesticides by weight than any other food
- All imported nectarines and 99% of apple samples tested positive for pesticide residues.
Papaya & Pineapple
Weekly Recipe Inspiration:
Massaged Kale Salad
This is a great salad to get in a lot of your cruciferous greens in one serving. By massaging the kale with sea salt you break down the fibers without cooking it. This makes the kale easier to digest and more enjoyable to eat because it is more tender and soaks up the flavors. If you are not a kale fan, try this recipe, as it has been a hit with many kale newbies :)
1 bunch green curly kale (~8 leaves)
1/4 teaspoon sea salt
1 1/2 tablespoons unrefined cold-press extra virgin olive oil
1 1/2 tablespoons balsamic vinegar (white or brown)
1/3 cup coarsely chopped roasted maple almonds (see below for recipe)
**Crumbled gorgonzola, feta, or goat cheese
**Dried cranberries, raisins, or currants, chopped
Sea salt and fresh pepper to taste
Wash your kale and shake off any excess water. You can also shake them in a clean kitchen towel.
Devein each kale leaf by pulling down along the stem towards the tip of the leaf. Chop the leaves into bite sized pieces and toss into a large bowl.
Add the lemon juice and lemon zest if desired. Season with salt and pepper to taste.
Variation: To make this salad dairy-free swap the cheese with diced avocado.
Roasted Maple Almonds
1 cup almonds
1 tablespoon maple syrup
Generous pinch sea salt
Preheat oven to 325. Place almonds onto a baking sheet and roast for about 10 minutes until fragrant. Make sure to watch that they do not burn. Set aside to cool.
- Chipotle Lime Slaw
- New Year's Detox Soup
- Garlic Caper Winter Harvest Salad
- Emerald City Salad
- Spring Asparagus Salad
- Spring Green Smoothie
- Balian Papaya Elixir Smoothie
- Pretty in Pink Juice
Feeling Motivated??? Here is how to prepare for next week!
- Stock up on your favorite beans, lentils, nuts, and seeds. Make sure to get low sodium canned beans/legumes if you like those for convenience.
- Stock up on your favorite organic plain unsweetened yogurt or kefir.
- If your feeling adventurous pick up some fermented kimchi or sauerkraut that contains live active cultures.
- And if you like tempeh, pick up some of that too!
3. EWG Shoppers Guide 2014. http://www.ewg.org/foodnews/. Accessed January 10, 2015.
7. Nile SH, Park SW. Edible berries: Bioactive components and their effect on human health. Nutrition. 2014.;30: 134-144.