McKinley Grapevine

Good Morning Everyone!

We are on to the letter “N” in our journey through the alphabet of healthy foods!

Nectarines – 

Some of you may wonder – what is the difference between a peach and a nectarine? They look and taste similar but there is one difference: a peach has fuzzy skin, while a nectarine does not. 

Nectarines are luscious, nutrient-dense and low calorie fruits that bring a variety of healthy components to our diet.  Nectarines low in calories and are packed with antioxidants, plant nutrients, minerals and vitamins.  They are an excellent source of potassium, essential for proper nerve function, and other minerals like phosphorous, magnesium and calcium without any harmful cholesterol.  Regular consumption of stone fruit such as nectarines may prove beneficial in maintaining cardiovascular health attributing to the presence of heart friendly antioxidants, a stronger immune defense, and healthier skin. 

Important Note: The skin of the nectarine has a higher concentration of antioxidants compared to the pulp so be sure to wash the fruit properly and eat unpeeled!

Nutrition Facts for 1 Medium Nectarine:

Calories	62
Carbohydrates	15g
Sugar	11g
Protein	2g
Fiber	26

For more information visit: https://www.organicfacts.net/health-benefits/fruit/nectarines.html

   

Some great and healthy recipes for nectarines include:

Nectarine and Prosciutto Salad – http://www.eatingwell.com/recipes/nectarine_prosciutto_salad.html

Nectarine, Corn and Tomato Relish – http://www.eatingwell.com/recipes/nectarine_relish.html

Grilled Nectarines with Mascarpone Cream – http://www.eatingwell.com/recipes/nectarines_masarpone_cream.html

Nectarine and Strawberry Parfait – http://www.eatingwell.com/recipes/nectarine_strawberry_parfait.html

Good Morning Everyone!

We are on to the letter “M” in our journey through the alphabet of healthy foods!

Mushrooms – 

Mushrooms are one of the rare foods that you can eat as often as possible with no side effects.  Mushrooms contain natural antibiotics, similar to penicillin, which prevent fungal infections.  They have no fat, no cholesterol, very low levels of carbohydrates, high protein content, and a wealth of vitamins and minerals.  In addition to containing a lot of water and fiber, they also contain natural insulin and enzymes that help with the breakdown of sugar or starch in your food.

A couple different types of common mushrooms include:

• White (in the picture above)

• Morel

• Portabella

• Shiitake

Health Benefits of Mushrooms include relief from:

• High cholesterol

• Breast cancer

• Prostate cancer

• Diabetes

They are a rich source of calcium and vitamin D.

Important Note: Vitamin D is a relatively rare vitamin to find in vegetables.  In fact, edible forms in general are not particularly common.    

For more information visit:

https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-mushroom.html

For more nutritional information go to: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2482/2

Some great and healthy recipes for mushrooms include:

Mini Mushroom and Sausage Quiches – http://www.eatingwell.com/recipes/mini_mushroom_sausage_quiches.html

Cream of Mushroom and Barley Soup – http://www.eatingwell.com/recipes/cream_of_mushroom_barley_soup.html

Chicken Breasts with Mushroom Cream Sauce – http://www.eatingwell.com/recipes/mushroom_cream_chicken.html

Mediterranean Portobello Burger – http://www.eatingwell.com/recipes/mediterranean_portobello_burger.html

 

Macadamia Nuts –

Macadamia nuts are a unique source of key nutrients and actually really good for your heart!  Several studies link macadamia nut consumption to improved blood lipid profiles and reduced coronary risks.  Like other nuts, they contain a good deal of fiber but they are also a source of many important trace minerals, such as magnesium, calcium, iron and zinc.  Perhaps the best reason to enjoy macadamia nuts is that, in addition to helping your body reduce cholesterol, they themselves are 100 percent cholesterol free. 

Interesting Fact: Due to its high content of monounsaturated fat, macadamia nut oil is fast becoming a favorite among chefs around the world.  Not only is it healthier than olive oil and canola oil, but many people also believe that it has a better taste.

Tips to incorporate macadamia nuts into your diet:

• Munch on a handful at work for a nutritious and energizing mid-day snack
• Sprinkle macadamias into salad or use the oil as a base for a salad dressing
• Substitute macadamia nut oil for vegetable oil or butter when baking or sautéing

Make sure to look for a plain roasted (rather than oil-roasted), unsalted variety to cut down on your sodium intake.

For more information visit:

http://www.lifescript.com/food/articles/t/the_many_health_benefits_of_macadamia_nuts.aspx

For more nutritional information go to: http://nutritiondata.self.com/facts/nut-and-seed-products/3123/2

Some great and healthy recipes for macadamia nuts include:

Macadamia Crusted Chicken with Mango-Citrus Salsa – http://abc.go.com/shows/the-chew/recipes/macadamia-crusted-chicken-with-mango-citrus-salsa-clinton-kelly

Macadamia Nut Crusted Mahi Mahi – http://www.foodnetwork.com/recipes/alton-brown/macadamia-nut-crusted-mahi-mahi-recipe.html

White Chocolate Macadamia Nut Cookies – http://www.deliciousmeetshealthy.com/paleo-white-chocolate-macadamia-nut-cookies/

 

Good Morning Everyone!!

Thanksgiving is less than ONE WEEK away – can you believe it!?!  Below are some recipes you can start thinking about adding to your feast :).  This year I was asked to take care of the potatoes (I LOVE mashed potatoes!!!) and I’ve combined a couple of recipes over the last few years to make this delicious dish.  Below my mashed potato recipe you’ll find other flavorful and healthy sides, desserts and crust less quiche recipes for breakfast.  Enjoy!!

Smashed Potatoes and Cauliflower: This recipe will feed 12 people and leave you with some leftovers!

Ingredients:

• 8-10 organic russet potatoes

• 1 and ½ heads of cauliflower

• 10-16oz low fat sour cream

• 6-8oz light cream cheese

• 4tbsp organic salted butter

• ¼ chopped Green onion

• 1 cup of 1% milk or coconut milk

How to:

• Take 10 large organic russet potatoes, wash, partially peel  and chop into large cubes (you can peel the whole potato if you don’t like the skin)

•  Wash and chop 1 and ½ heads of cauliflower into large pieces

• Boil the potatoes and cauliflower (until soft) in 2 separate pots because the cauliflower will be ready before the potatoes are

• While you’re waiting for the potatoes and cauliflower to soften , chop the green onion up into fine pieces

• Once the potatoes and cauliflower are both ready, drain them and pour them into one large mixing bowl.  Add the butter, half of the sour cream, half of the cream cheese and a ½ cup of milk.  Start to mix (SMASH) the ingredients all together.  I usually just use a hand potato masher but you can also use a hand blender.  Once the ingredients are all blended, taste your mixture and decide if you would like to add more sour cream and cream cheese.  If you like creamier potatoes, you’ll want to add more milk.  Once you decide that your mixture tastes and looks the way you want, add your green onion and finish it off with a few final mashes.  Pour you masterpiece into a large casserole dish, cover with tin foil and keep warm in the oven until you’re ready to feast!

Squash-Rice Casserole: http://www.myrecipes.com/recipe/squash-rice-casserole/print

Butternut Squash, Brussels Sprout, and Bread Stuffing with Apples: http://food52.com/recipes/19730-butternut-squash-brussels-sprout-and-bread-stuffing-with-apples?utm_source=cj&utm_medium=affiliate&utm_campaign=Food52.com&affil=cj

Balsamic-Glazed Green Beans and Pearl Onions: http://www.myrecipes.com/recipe/balsamic-glazed-green-beans-0/print

Sweet Potato Biscuits – GLUTEN FREE!!: http://www.bonappetit.com/recipe/sweet-potato-biscuits

Vegan Pumpkin Cheesecake Bites: http://www.popsugar.com/node/38933752/print

Gooey Apple Pecan Bars: http://www.popsugar.com/node/36145851/print

Now, for the morning of Thanksgiving or the morning after, here are some scrumptious crust less quiche recipes!

http://allrecipes.com/recipes/16796/main-dish/quiche/crustless-quiche/

Good Morning Everyone!

We are on to the letter “L” in our journey through the alphabet of healthy foods!

Lentils – 

Lentils, like peas, garbanzos and peanuts, are legumes. 

There are four main types of lentils:

1. Brown lentils – least expensive, soften the most upon cooking, and are best used in soups and stews
2. Green lentils – have a nutty flavor, stay firm when cooked, and make great salad toppers
3. Red lentils – have the most mild taste, cook the fastest, and are typically used in Indian cuisine
4. Black lentils – also known as beluga lentils and a popular choice in winter soup

Health Benefits:

• Help to reduce blood cholesterol because they contain high levels of soluble fiber
• Great source of folate and magnesium, which are big contributors to heart health
• The soluble fiber traps carbohydrates, slowing down digestion and stabilizing blood sugar levels
• Of all legumes and nuts, lentils contain the third-highest levels of protein
  • A wonderful source of protein for vegetarians and vegans!

• Increase in steady, slow-burning energy due to its high fiber content and complex carbohydrates

Quick Tips:

• Add lentils to any soup or stew recipe to add extra nutrients and fiber
• Precook lentils and keep in your refrigerator for a quick protein source
• Use lentils in place of beans in any recipe
• Make an easy lentil dip by smashing cooked lentils with a fork and adding garlic, onion, chili powder and chopped tomatoes
• Buy lentil-based crackers or chips as snacks

For more information visit:

http://www.mindbodygreen.com/0-5488/7-Health-Benefits-of-Lentils.html

http://www.medicalnewstoday.com/articles/297638.php

For more nutritional information go to: http://nutritiondata.self.com/facts/legumes-and-legume-products/4337/2

Some great and healthy recipes for lentils include:

Lentil Tacos – http://allrecipes.com/recipe/222610/tasty-lentil-tacos/?internalSource=staff%20pick&referringId=16982&referringContentType=recipe%20hub

Lentils with Garden Vegetables, Avocado, Walnuts and Hummus – http://bevcooks.com/2013/05/lentils-with-garden-vegetables-avocado-walnuts-and-hummus/

Vegetarian Lentil Sloppy Joes – http://lemonsandbasil.com/vegetarian-lentil-sloppy-joes/

 

Lemons –

Lemons are rarely consumed as a stand-alone fruit due to their intense sour flavor but are extremely popular when used in smaller quantities and in combination with herbs and spices.  They are often used to lend a dynamic flavor to many sauces, salad dressings, marinades, drinks and desserts.

Health Benefits:

• According to the American Heart Association, eating higher amounts of citrus fruits may lower stroke risk for women
• As an excellent source of the powerful antioxidant vitamin C, lemons and lemon juice can help fight the formation of free radicals known to cause cancer
• Vitamin C, when eaten in its natural form or applied topically, can help to fight skin damage
• The risks for developing asthma are lower in people who consume a high amount of vitamin C
• Increases iron absorption
• Foods that are high in vitamin C and other antioxidants can help the immune system battle germs that cause a cold or flu
• While lemons taste acidic, they have an alkalizing effect on the body

*Important note: Maintaining a healthy diet high in fruits and vegetables is especially important during the winter months when physical activity levels tend drop

For more information visit: http://www.medicalnewstoday.com/articles/283476.php

For more nutritional information go to: http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1937/2

Some great and healthy recipes for lemons include:

Rosemary Lemon Grilled Chicken – http://allrecipes.com/recipe/81064/rosemary-lemon-grilled-chicken/?internalSource=recipe%20hub&referringId=1294&referringContentType=recipe%20hub

Lemon Poppy Seed Pancakes – http://allrecipes.com/recipe/214498/sunday-morning-lemon-poppy-seed-pancakes/?internalSource=recipe%20hub&referringId=1294&referringContentType=recipe%20hub

Roasted Garlic Lemon Broccoli – http://allrecipes.com/recipe/144346/roasted-garlic-lemon-broccoli/?internalSource=recipe%20hub&referringId=1294&referringContentType=recipe%20hub

 

Limes –

  

A lime contains more vitamin C than a lemon.  The vitamin C content in limes increases the body’s resistance to disease, aids the healing of wounds and prevents damage to the eyes.  It is also helpful in preventing tooth decay and fragility of bones.  A glass of warm water with lime juice and a teaspoonful of honey is an ideal remedy for a cold and a dry cough.  If you are trying to avoid drinking high calorie and sugary sodas, flavoring a glass of still or sparkling water with lime juice will help to satisfy your urge for a strong, refreshing flavor in a healthier way.

Interesting Health Fact: Lime juice has the property of being very similar to the natural digestive enzymes in your body, and this means that consuming limes or drinking lime juice help your body to digest food more easily. 

There is a link between high vitamin C consumption and a strong immune system, so if you consume a lot of limes then you may be less likely to catch irritating infections such as a cold or the flu.  

For more information visit:

https://alternative-medicine.knoji.com/top-10-health-benefits-of-lime/

http://www.curejoy.com/content/ten-amazing-health-benefits-of-limes/

For more nutritional information go to: http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1942/2

Some great and healthy recipes for limes include:

Green Tea Lime Cooler – http://www.popsugar.com/fitness/Iced-Green-Tea-Lime-Recipe-1632738

Easy Lime Chicken – http://www.gimmesomeoven.com/easy-lime-chicken/

Baked Mustard Lime Chicken – http://elanaspantry.com/baked-mustard-lime-chicken/