Pump Up The Produce

Most of us think we're getting enough fruits and veggies in our diet, but we may not be!

Fruit Guidelines

Kids 9-13 years old= 1.5 C daily

Girls 14-18 years old= 1.5 C daily

Boys 14-18 years old= 2 C daily

Women 30-50 years old= 1.5 C daily

Men 30-50 years old= 2 C daily

Vegetable Guidelines

Kids 9-13 years old= 2-2.5 C daily

Girls 14-18 years old= 2.5 C daily

Boys 14-18 years old= 3 C daily

Women 30-50 years old= 2.5 C daily

Men 30-5- years old= 3 C daily

Secrets to Success

* Plan ahead! 

If you don't make plans for eating fruits and vegetables, you tend to buy fewer, use less, and waste some.

* Go meatless! 

 Save some cash and calories by cooking a weekly vegetarian dinner. Try a veggie stir-fry, or a quinoa taco (combine quinoa with black beans, taco seasonings, baby spinach, salsa, and shredded cheese)

*Snack Smarter!

Try red peppers and greek yogurt. It's tastier than granola and the crunch is super satisfying.

* Pack it up! 

 It doesn't take much thought in the morning to  put grapes, carrots, or sliced apples in a cooler. The key is to make fruits and veggies easy to eat without much prep.

* Shop Smarter!  

You can find options like carrots and celery with peanut butter from the same quickie mart you buy your Caesar wraps and subs.

* Redefine Dessert! 

You'll miss the indulgence less when you have sweet alternatives like berries, yogurt covered raisins, or chocolate covered strawberries.

How To Get Your Fill

Breakfast:

Put it on top: Puree fruit to use on pancakes and waffles in place of syrup. Mash fresh berries to spread on toast instead of store-bought jam.

Bake it: Mix frozen berries into muffin, pancake, and quick bread batters.

Lunch:

Refresh old meals: Put  new piece of produce, like chopped clementines, into a familiar dish, such as your favorite salad.

Get Saucy: Dipping veggies in low-fat "sauces" makes produce more appealing- especially kids! Try marinara, vinaigrette, low-fat ranch, or slightly sweetened yogurt.

Dinner:

Follow the half-plate rule: If you have a choice of two sides, opt for two veggies rather than a veggie and rice or bread.

Start on Sunday: Roast a large amount of veggies on the weekend and use them as no-fuss sides throughout the week.

Bring fruit to the Dinner Table: make a fruit salsa with mangoes or peaches to serve with grilled meats.

Try this now!

Jicama Fries

makes 2 servings 

Bake 425 fro 20 minutes

*Peel and cut 1 large jicama into french fry-shaped sticks. Coat a large baking sheet with olive oil. Place jicama  on prepared sheet and spray with olive oil. Sprinkle with a little sea salt and fresh parsley or red pepper flakes. Bake 20 minutes.

233 cal; 1g fat; 4g protien, 53 carbs; 29g fiber, 64mg sodium; o chol

The Next Great SUPERFOODS

Meet the new superfoods that will have no trouble making it from your shopping cart to your dining room table. 

"After all, there's not much good in knowing about the health benefits of some obscure fruit or grain if you don't end up eating it," admits David Grotto, R.D., author of 101 Foods That Could Save Your Life (Bantam). These seven wonders of the nutrition world can help you and your family get healthier—while still pleasing your taste buds.

1. White Tea

"Green tea is made from the leaves; white tea is made from the buds," notes David L. Katz, M.D., director of the Yale-Griffin Prevention Research Center and author of The Way to Eat (Sourcebooks). "It is even richer in bioflavonoid antioxidants." These powerful phytochemicals may aid in lowering blood pressure and cholesterol—and they might have a slight metabolism-boosting effect that can assist with weight management. Just don't add lots of sweeteners to the mild-tasting brew or you'll counteract some of these impressive effects.

Delicious way to work this new discovery into your diet:

• Brew white tea with 80°C (176°F) rather than boiling water. This will preserve the antioxidants and reduce bitterness. Let steep for 3 to 5 minutes.
• Serve over ice for a cool twist on the usual.

Bonus Tip: If you're concerned about going overboard with caffeine, know that there's less of it in white tea, compared to black. Plus, recent research shows that drinking the white brew could help us as we get older. It may reduce your risk of rheumatoid arthritis or even chase away age-related wrinkles.

2. Black Rice

With a slightly purple hue, it reigns supreme at the top of the rice hierarchy. Not only do the nutty-tasting, soft-textured grains contain significant fiber and iron, but they also have impressive antioxidant properties thanks to anthocyanins. Those anti-inflammatory free-radical fighters can improve cardiovascular health and potentially brain function by keeping your arteries clear and promoting better blood flow, notes Wendy Bazilian, Dr.P.H., R.D., coauthor of The SuperFoodsRx Diet (Rodale Books).

Delicious way to work this new discovery into your diet:

• Top with a stir-fry of sautéed peppers, onion, garlic and chopped chicken or tofu.
• Incorporate into a salad (instead of wild rice) with diced red and yellow peppers, carrots, scallions and mango.
• Keep it simple as a side with roasted veggies such as peppers, cauliflower, zucchini and onions.

Bonus Tip: As if you need it, here's more impetus to at the very least switch over to the brown variety. A recent study published in the British Medical Journal showed that regularly eating white rice significantly increases your risk of getting type 2 diabetes.

3. Amaranth

This nutty but slightly sweet grain keeps your energy revved up because it contains all nine essential amino acids, Grotto explains. Moreover, the gluten-free nutritional colossus (containing everything from calcium to iron to potassium) is high in potentially cancer-fighting and cholesterol-reducing phytosterols.

Delicious way to work this new discovery into your diet:

• Sprinkle amaranth seeds (always rinse thoroughly first) on salads or cereals.
• Cook seeds (boil 1 cup with 2 cups water; cover and simmer for up to 20 minutes until the grains are fluffy) and try as an alternative to rice, pasta or couscous.
• Swap amaranth flour for part of your regular (or whole wheat) flour in recipes for baked goods such as biscuits, muffins or breads.
Bonus Tip: Looking for a protein boost? You'll find it here. Amaranth has more of this filling nutrient (14%) than most other grains. It's also a surprising source of vitamin C, magnesium, and fiber.

4. Kefir

It's protein-rich and full of calcium, but this creamy drink's real claim to fame is that it contains probiotics, promoting a healthy digestive system and bolstering immune function. "In Europe, it's a major player in the dairy case," says Bazilian. Since it's slightly tart, blend in berries or a drop of vanilla extract.

Delicious way to work this new discovery into your diet:

• Try as a healthier alternative to buttermilk in salad dressings.
• Swap for sour cream on tacos or baked potatoes.
• Marinate chicken, beef or lamb in kefir mixed with minced garlic and herbs and spices of your choosing.

Bonus Tip: If you've found your way to the dairy aisle and slimming down is on your to-do list, take this info to heart: "Kefir has more protein and less sugar than yogurt," says Bazilian.

5. Black Raspberries

Phytochemicals in these sweet berries cause cancer cells to commit suicide through a process called apoptosis, explains Grotto. Besides its disease-fighting properties, the fruit is low in sugar and calories and high in fiber, vitamin C and folate.

Delicious way to work this new discovery into your diet:

• Snack summer-style! Eat the fresh or frozen variety (defrosted) solo or in a fruit salad.
• Use the berries in muffins, cobblers or other baked goods.
• Make into a sauce (with a little sweetener and vanilla extract) to serve over pancakes or frozen yogurt.
Bonus Tip: Don't confuse these little bundles of health with blackberries. When you're buying any kind of berry, this is the one to reach for. Sometimes called the "king of berries," its dark hue means a higher concentration of those cancer-fighting compounds we mentioned.

6. Chia Seeds

Welcome to a dieter's dream come true. These tiny, nearly flavorless black seeds are packed with fiber (nearly 10 grams in 2 tablespoons!) and expand 16-fold in your stomach by absorbing water. "They help you feel full without making you bloated," notes dietician Ashley Koff, R.D., coauthor of Mom Energy (Hay House). And your heart will appreciate the omega-3 fatty acids.

Delicious way to work this new discovery into your diet:

• Sprinkle 1 or 2 tablespoons of these tiny seeds on oatmeal or other cereals. (Your kids and husband will never know!)
• Add to salads or soups.
• Sneak into baked goods, meatloaf or breading for fish or chicken.

Bonus Tip: Another cardiovascular health benefit? When eaten, "they may reduce inflammatory markers and make platelets less sticky," says Grotto. Another way to work them into your diet: Create a gel by mixing one or two tablespoons of the seeds in a cup of water and add that to smoothies or soups.

7. Swiss Chard

All varieties are loaded with beta-carotene, vitamin C, potassium and magnesium. Swiss chard is also a great source of the phytochemicals that help to regulate hormones and inhibit tumor growth. "It's very low in calories partly because of its high water and fiber content," notes Gayl Canfield, R.D., director of nutrition at the Pritikin Longevity Center in Miami.

Delicious way to work this new discovery into your diet:

• It's perfect in salad with some diced tomatoes, peppers or hearts of palm to offset its slightly bitter flavor.
• Substitute for kale or spinach in stir-fries, soups and casseroles.
• Make chips as an afternoon snack: Remove ribs and spray olive oil on clean chard leaves, sprinkle with herbs or spices, then bake on a cookie sheet in a 375°F oven for 8 to 10 minutes.

Bonus Tip: While it comes in a variety of shades, you want to pass up any bunches with leaves that are yellow or discolored when shopping at the market. Its slightly bitter flavor mellows with cooking so consider steaming or sautéing it

Ready for a taste test?

Chia Pudding:

3/4 c chia seeds

2c soy milk

for vanilla flavor- 1tbsp organic vanilla extract and 1 pinch cinnamon

for chocolate flavor: 1tbsp unsweetened coco powder

Place ingredients in a bowl at room temperature and stir together;

after about 10 minutes, mixture will start to gel.

Allow to sit until i hs thickened to a tapioca texture.

Berry and Almond Pizza:

1 (6inch) whole wheat pita

3tbsp almond butter

1/3 c fresh black raspberries 

1 tbsp slivered or sliced almonds, roasted

1tsp agave syrup or honey

toast pita. Spread with almond butter, and sprinkle with fresh berries and almonds.

Drizzle syrup/ honey over top.

Slice in half and serve.

**originally published in Family Circle Magazine July 2012

Tasty Summertime Treats

Seven-Layer Salad

Original Recipe

Ingredients

Salad:
1 box of Jiffy cornbread
2 cups of chopped romaine lettuce
1 can of black beans rinsed and drained
1 can of corn drained
1 orange bell pepper diced
1 cup tomatoes diced
1 cup shredded low-fat cheddar cheese
2 stalks chopped green onions for garnish

Dressing:
1 avocado
1/4 cup cilantro
1/2 jalepeño
2 limes (juice)
1 tbsp olive oil
1/2 tsp cumin
1/4 tsp garlic salt

Directions
Dressing:

• Combine all of the dressing ingredients in a blender and pulse it until the cilantro is well blended into the lime juice and avocado.

Seven-layered salad:

1. Cook the Jiffy cornbread according to box directions. Set aside and let cool. Cut in half and break half of it up into small crumbs. Layer the bottom of a dish (a trifle bowl is preferable) with the crumbled cornbread.
2. Add half of the romaine lettuce on top of the cornbread for the second layer.
3. Next, add half of the black beans.
4. On top of the beans, add half of the corn.
5. After the corn, pile on half of the bell peppers.
6. Following the bell peppers, sprinkle half of the tomatoes on top.
7. Toss half of the cheddar cheese on top of the tomato layer.
8. Drizzle half of the dressing onto the salad.
9. Repeat steps 2 through 8.
10. Finally, place the green onions on top of the salad and enjoy!

Serves 8.

(**recipe from fitsugar.com)

Easy fruit kabobs!  Mmmmm...

Easy avocado, corn, cilantro.  Refreshing, easy to make, healthy, and yummy :)

Mmmm mmmm mmmm.  Apple, peanut butter, granola! Tasty!

Sweet Potato Veggie Burgers

These Sweet Potato Tahini Bean Burgers are super easy to make. Satisfy your burger craving in a flash. And while you are stacking toppings, humming happy burger-eating music, sipping lemonade, ginger ale or iced tea, crunching baked french fries, tater tots or chips - basically feasting however you like - you can laugh at anyone who thinks a "real" burger can't be vegan.

Sweet Potato Veggie Burgers
makes 7-8 large patties

2 cans cannellini white beans, drained
1 large sweet potato, baked/peeled/mashed (about 2 cups)
2 Tbsp tahini
2 tsp maple or agave syrup
1 tsp lemon pepper seasoning OR Cajun seasoning (or another fave spice!)
1/4 cup wheat flour
optional: additional seasoning (whatever you have on hand - I used a few dashes cayenne, black pepper and a scoop of nutritional yeast)salt to taste if needed

plentiful Panko crumbs
safflower oil for pan

burgers: avocado, Dijon mustard, grain buns, romaine, onion, olive oil, pepper
Directions:

1. Bake sweet potato. Peel, place in large mixing bowl.
2. Add drained beans to mixing bowl. Mash beans and potato together.
3. Mash in seasoning, flour and any additional seasoning. Your mixture will be quite soft and moist. But you should be able to form a patty. Add more flour or a scoop of breadcrumbs - or dry rice to thicken the mixture if needed.
4. Heat 1 Tbsp safflower oil in a pan over high heat.
5. Form a patty from mixture and coat in Panko crumbs. Thick coating. Then drop the patty in the pan. Repeat until the pan is filled. Cook until browned on both sides. You could also bake. If baking, use less Panko.
6. Transfer cooked patties to paper towel. Cool for a few minutes.
7. Serve on toasted bun with lotsa toppings.

(**recipe from kblog.lunchboxbunch.com)