Archive for the 'Nutrition Month' Category

Mar 27

Overnight Steel Cut Oats

Mix up this oatmeal in the crock-pot before bed and wake up to a hot breakfast.Serves: 41 cup steel cut oats4 cups water¼ teaspoon kosher salt½ cup dried cranberries½ cup chopped dried apricotsCinnamon-sugarEquipment: slow-cookerCombine ingredients in a slow-cooker and stir. Set to low and cook for 8 hours. Serve topped with cinnamon-sugar.Nutrition Information Per Serving Calories: 225Total Fat:  3 gramsSaturated Fat:  1 gramCarbohydrate:  46 gramsFiber: 6 gramsProtein:  5 gramsSodium: 81…

Mar 29

Veggie of the Day: Squash Blossoms

A true gift of the summer season. Why they’re fabulous: These flowers are low in calories, with a delicate texture and equally delicate flavor. Healthy recipe: Fried Squash Blossoms

Mar 28

Fruit of the Day: Strawberries

Is it spring yet!!?? Can’t wait for these antioxidant-filled berries to start growing in my garden. Why they’re fabulous: A burst of sweetness plus fiber, anthocyanins and vitamin C. Add to snacks, smoothies, and salad. Healthy Recipe: Strawberry-Kiwi Fruit Leather  

Mar 26

Veggie of the Day: Go Green

Feeling like mixing things up on a friday! Fruit smoothies are an easy sell but don’t count out those leafy greens. Pair up fruits and veggies in this power drink! Go Green Shake Serves: 1 1/2 banana, chopped 1 kiwi, chopped ½ cup kale ½ granny smith apple ¼ cup white grape juice ¼ avocado, diced Ice Place ingredients in a blender and blend until smooth. Nutrition Info Per Serving…

Mar 23

Fruit of the Day: Mango

  Quite possibly my kids’ all-time favorite fruit! Why it’s fabulous: Juicy tropical flavor filled with nutrients including folate, potassium, and vitamins A, B6 and C! Healthy recipes: Mango Fruit Leather and Lemon, Black Pepper and Mango Salsa (pictured above – recipe and photo courtesy National Mango Board)

Mar 23

Veggie of the Day: Celery Root

Also known as celeriac – this edible root (yes, from a variety of celery) is worth trying. Why it’s fabulous: Cut through the gnarly exterior to discover a crunchy, white root veggie that can enjoyed raw or cooked. Healthy recipe: Roasted or mashed with other root veggies or a fresh and tasty Celery Root Remoulade.

Mar 21

Fruit of the Day: Grapes

Literally bursting with juicy flavor – who doesn’t love grapes?! Why they’re fabulous: Fresh or dried – grapes and raisins offer naturally sweet flavor plus vitamins and iron. Healthy recipe: Grape Salsa (fresh from First Bites: Superfoods for Babies and Toddlers) Grape Salsa This fresh and fun fruit salsa is perfect for little fingers to eat out of a bowl, on toast, or with cinnamon pita chips. It is packed…

Mar 20

Veggie of the Day: Hot Peppers

Spice up you your weekend with some hot peppers. Why they’re fabulous: Little calories and HUGE flavor – cooked or raw, turn up the spice and the nutrients by adding fresh chilies to salsa, chili, and other spicy favorites. Healthy recipes: Quick Tomato Salsa and Grilled Cherry Pepper Poppers

Mar 18

Veggie of the Day: Radishes

One of the most underappreciated veggies ….. Why they’re fabulous: gorgeous color and delectable crunch – super low calorie and plenty of tummy-pleasing fiber Healthy recipe: pickles and salsa      

Mar 18

Veggie of the Day: Pea Shoots

If you see this seasonal delight at the farmers’ market or grocery store – scoop them up while you can! Why they’re fabulous: tiny fresh and nutrient-packed leaves, filled with folate, fiber and vitamins A and C Healthy recipe: salads, smoothies and summer rolls


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Overnight Steel Cut Oats
Sunday, March 27th, 2016

Slow Cooker Oats

Mix up this oatmeal in the crock-pot before bed and wake up to a hot breakfast.

Serves: 4

1 cup steel cut oats
4 cups water
¼ teaspoon kosher salt
½ cup dried cranberries
½ cup chopped dried apricots
Cinnamon-sugar

Equipment: slow-cooker

Combine ingredients in a slow-cooker and stir. Set to low and cook for 8 hours. Serve topped with cinnamon-sugar.

Nutrition Information Per Serving
Calories: 225
Total Fat:  3 grams
Saturated Fat:  1 gram
Carbohydrate:  46 grams
Fiber: 6 grams
Protein:  5 grams
Sodium: 81 milligrams
Cholesterol: 0 milligrams



 

Posted by Dana White  /  Filed under Just Yummy, Nutrition Month, recovery foods  /  Comments: 0



Veggie of the Day: Squash Blossoms
Sunday, March 29th, 2015

IMG_4166

A true gift of the summer season.

Why they’re fabulous: These flowers are low in calories, with a delicate texture and equally delicate flavor.

Healthy recipe: Fried Squash Blossoms

Posted by Dana White  /  Filed under Nutrition Month, Veggie of the Day  /  Comments: 0



Fruit of the Day: Strawberries
Saturday, March 28th, 2015

Strawberry Kiwi Fruit Leather

Is it spring yet!!?? Can’t wait for these antioxidant-filled berries to start growing in my garden.

Why they’re fabulous: A burst of sweetness plus fiber, anthocyanins and vitamin C. Add to snacks, smoothies, and salad.

Healthy Recipe: Strawberry-Kiwi Fruit Leather

 

Posted by Dana White  /  Filed under Fruit of the Day, Nutrition Month  /  Comments: 1



Veggie of the Day: Go Green
Thursday, March 26th, 2015

green smoothie 1

Feeling like mixing things up on a friday! Fruit smoothies are an easy sell but don’t count out those leafy greens. Pair up fruits and veggies in this power drink!

Go Green Shake
Serves: 1

1/2 banana, chopped
1 kiwi, chopped
½ cup kale
½ granny smith apple
¼ cup white grape juice
¼ avocado, diced

Ice

Place ingredients in a blender and blend until smooth.

Nutrition Info Per Serving
Calories: 250
Total Fat:  6 grams
Saturated Fat: 1 grams
Total Carbohydrate: 50 grams
Sugars: 31 grams
Protein: 4 grams
Sodium:  27 milligrams
Cholesterol:  0  milligrams
Fiber:  9 grams

Posted by Dana White  /  Filed under Fruit of the Day, Nutrition Month, Veggie of the Day  /  Comments: 0



Fruit of the Day: Mango
Monday, March 23rd, 2015

 

Lemon, Black Pepper and Mango Salsa 3

Quite possibly my kids’ all-time favorite fruit!

Why it’s fabulous: Juicy tropical flavor filled with nutrients including folate, potassium, and vitamins A, B6 and C!

Healthy recipes: Mango Fruit Leather and Lemon, Black Pepper and Mango Salsa (pictured above – recipe and photo courtesy National Mango Board)

Posted by Dana White  /  Filed under Fruit of the Day, Nutrition Month  /  Comments: 0



Veggie of the Day: Celery Root
Monday, March 23rd, 2015

Celery Root

Also known as celeriac – this edible root (yes, from a variety of celery) is worth trying.

Why it’s fabulous: Cut through the gnarly exterior to discover a crunchy, white root veggie that can enjoyed raw or cooked.

Healthy recipe: Roasted or mashed with other root veggies or a fresh and tasty Celery Root Remoulade.

Posted by Dana White  /  Filed under Nutrition Month, Veggie of the Day  /  Comments: 0



Fruit of the Day: Grapes
Saturday, March 21st, 2015

Grapes 2

Literally bursting with juicy flavor – who doesn’t love grapes?!

Why they’re fabulous: Fresh or dried – grapes and raisins offer naturally sweet flavor plus vitamins and iron.

Healthy recipe: Grape Salsa (fresh from First Bites: Superfoods for Babies and Toddlers)

Grape Salsa

This fresh and fun fruit salsa is perfect for little fingers to eat out of a bowl, on toast, or with cinnamon pita chips. It is packed with manganese for healthy bones and vitamin C for antioxidant power, plus sweet and fruity flavors that kids love. Whole grapes are a no-no for little ones, so half or quarter them to avoid the choking hazard.


1 cup red seedless grapes, quartered

1/2 cup chopped fresh pineapple

1/2 cup chopped fresh melon

1 cup fresh strawberries, chopped

1/2 small banana, sliced and quartered

Juice from 1/2 a lime

Combine ingredients in a large bowl and toss to combine. Serve immediately or store in the fridge for up to 2 days.


•Yield: 2 3/4 cups

Nutrition information per 1/4 Cup: Calories: 24, Total Fat: 0 grams, Saturated Fat: 0 grams, Carbohydrate: 6 grams, Sugars: 5 grams, Protein: 0 grams, Sodium: 1 milligram, Cholesterol: 0 milligrams, Fiber: 1 gram, Vitamin D: 0 IU, Calcium: 5 milligrams, Iron: 0.2 milligrams

 

Excerpted from First Bites: Superfoods for Babies and Toddlers by Dana Angelo White. © 2015 by Dana Angelo White. A Perigee Book, Penguin Group USA, A Penguin Random House Company.

Posted by Dana White  /  Filed under Fruit of the Day, Nutrition Month  /  Comments: 0



Veggie of the Day: Hot Peppers
Friday, March 20th, 2015

Cherry Peppers 1

Spice up you your weekend with some hot peppers.

Why they’re fabulous: Little calories and HUGE flavor – cooked or raw, turn up the spice and the nutrients by adding fresh chilies to salsa, chili, and other spicy favorites.

Healthy recipes: Quick Tomato Salsa and Grilled Cherry Pepper Poppers

Posted by Dana White  /  Filed under Nutrition Month, Veggie of the Day  /  Comments: 0



Veggie of the Day: Radishes
Wednesday, March 18th, 2015

IMG_0416

One of the most underappreciated veggies …..

Why they’re fabulous: gorgeous color and delectable crunch – super low calorie and plenty of tummy-pleasing fiber

Healthy recipe: pickles and salsa

 

 

 

Posted by Dana White  /  Filed under Nutrition Month, Veggie of the Day  /  Comments: 0



Veggie of the Day: Pea Shoots
Wednesday, March 18th, 2015

Pea Shoots2

If you see this seasonal delight at the farmers’ market or grocery store – scoop them up while you can!

Why they’re fabulous: tiny fresh and nutrient-packed leaves, filled with folate, fiber and vitamins A and C

Healthy recipe: salads, smoothies and summer rolls

Posted by Dana White  /  Filed under Nutrition Month, Veggie of the Day  /  Comments: 0



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