McKinley Grapevine

Dandelion herb greens (Taraxacum officinale), Fresh, Nutrition value per 100 g (Source: USDA National Nutrient data base)
Principle	Nutrient Value	Percentage of RDA
Energy	45 Kcal	2%
Carbohydrates	9.20 g	7%
Protein	2.70 g	5%
Total Fat	0.70 g	3%
Cholesterol	0 mg	0%
Dietary Fiber	3.50 g	9%
Vitamins
Folates	27 µg	7%
Niacin	0.806 mg	5%
Pantothenic acid	0.084 mg	1.5%
Pyridoxine	0.251 mg	19%
Riboflavin	0.260 mg	20%
Thiamin	0.190 mg	17%
Vitamin A	10161 IU	338%
Vitamin C	35 mg	58%
Vitamin E	3.44 mg	23%
Vitamin K	778.4 µg	649%
Electrolytes
Sodium	76 mg	5%
Potassium	397 mg	8%
Minerals
Calcium	187 mg	19%
Iron	3.10 mg	39%
Magnesium	36 mg	9%
Manganese	0.342 mg	15%
Phosphorus	66 mg	9%
Zinc	0.41 mg	4%

 

 

 

 

 

 

 

Dill

This powerful herb traditionally provides the tang to pickles, salad dressings, and fish dishes and is packed with health benefits that make it a great addition to many plain dishes to give them flavor. Dill is a great source of Vitamin A which is used to maintain healthy skin, teeth, skeletal tissue, and soft tissue. It also aids good vision! Here are some great ways to enjoy this nutritious and tangy herb!

 

• Combine dill weed with plain yogurt and chopped cucumber for a delicious cooling dip.
• Use dill when cooking fish, especially salmon and trout, as the flavors complement one another very well.
• Use dill weed as a garnish for sandwiches.
• Since dill seeds were traditionally used to soothe the stomach after meals, place some seeds in a small dish on the dinner table for all to enjoy.
• Add dill to your favorite egg salad recipe.
• Mix together chopped potatoes, green beans, and plain yogurt, then season with both dill seeds and chopped dill weed.

Healthy Foods From A-Z: “C”

Chia Seeds:

These tiny little seeds pack a powerful nutritious punch!  They have a nutty like flavor and you can add them to any food you like making it easy to incorporate into your diet.  Chia seeds not only help our bodies fight off free radicals because of the antioxidants, they are a great source of energy because of the perfect combo of protein, fat (omega 3 fatty acids) and carbs (most from fiber) they provide.  Click the link below to learn more about the chia seed: http://authoritynutrition.com/11-proven-health-benefits-of-chia-seeds/

Nutrition Facts – www.authoritynutrition.com; www.webmd.com

Serving size = 2tbsp (1 ounce)

Total Calories	139
Fat	9g
Carbohydrates	12g
Fiber	11g
Protein	4g
Calcium	18% RDA
Manganese	30% RDA
Magnesium	30% RDA
Phosphorus	27% RDA

Almond Breakfast Bars with Protein Packed Raspberry Jam: http://www.conveganence.com/almond-breakfast-bars-with-protein-packed-raspberry-jam/

 

 

 

Chocolate & Coconut Chia Seed Mousse:

http://veggiesandgin.com/home/2014/3/1/chocolate-chia-mousse

Cherries:

Aside from being a delicious and refreshing snack in the summer time, there are some incredible healing benefits that come from eating this tart fruit.  Here are just a few of the amazing benefits according to Advanced Pain Management – www.APMhealth.com – http://cdn2.hubspot.net/hub/253839/file-1236745266-jpg/images/blog-images/cherry-infographic/apm-cherry-infographic-web-full.jpg :

–          Cherries contain anthocyanins (this is what gives them there bright red color) which are packed with antioxidants.  These antioxidants not only fight against free radicals the also block inflammation and inhibit pain enzymes in the same way asprin does.

–          Tart cherries can help reduce age related bone loss and help athletes reduce muscle damage to recover from tough workouts faster.

–          Drinking tart cherry juice in the morning and evening can help you get some quality Zzzz’s at night!!

 

Recipes: I think the healthiest way to eat your cherries is freshly picked or bought from your local farmer’s market, rinse off and ENJOY!  Here’s a recipe just in case you want to get creative J

Cherry Smoothie:

–           1 cup pitted tart cherries

–           1 ripe banana

–           1 scoop of vanilla protein powder

–           1 cup of coconut water

–           ½ cup of coconut or almond milk

–           ½ cup of ice

–           Blend and enjoy!!

Good Morning Everyone!

We’re on to the letter “B”!

Blueberries:  

This super fruit packs a mighty punch.  According to www.whfoods.com “Blueberries have been repeatedly ranked in the U.S. diet as having one of the highest antioxidant capacities among all fruits, vegetables, spices and seasonings. Antioxidants are essential to optimizing health by helping to combat the free radicals that can damage cellular structures as well as DNA.”  You can reap the benefits from both fresh and frozen blueberries! Researchers have discovered in a 3-6 month period of time, there is no significant lowering of antioxidant capacity after freezing.  Check out the article below for more info on the benefits of blueberries:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=8

Blueberry Nutrition Facts:

Serving = 1 cup fresh blueberries

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1851/2

Calories	84
Fat	0g
Carbohydrates	21g
Dietary Fiber	4g
Sugar	15g
Protein	1g
Vitamin C	24%
Vitamin K	36%
Manganese	25%

Recipes: They’re delicious all on their own, but if you want to get creative…

Blueberry-Ricotta Pancakes:

http://www.eatingwell.com/print/5102

 

Clean Blueberry Protein Muffins:

http://www.eat-yourself-skinny.com/2013/04/clean-blueberry-protein-muffins.html

 

Bison/Buffalo:

This is most likely how you will find Bison meat in stores, as ground meat.  Bison is a great source of protein, low in fat, sodium and cholesterol and contains a healthy combo of Omega-6 and 3 fatty acids.  Nutritionally, bison gives you the best of beef and salmon with less calories and fat per serving!  Check out this article for more info on this healthy meat:  http://digitalcommons.unl.edu/cgi/viewcontent.cgi?article=1142&context=extensionhist

 

Recipes: You can take any of your favorite ground beef recipes and replace it with bison J

Greek Bison Burgers:

http://www.eatingwell.com/print/7560

 

Red Curry Bison Short Ribs with Baby Bok Choy:

http://www.eatingwell.com/print/7565

 

 

 

Good Morning Everyone!

 

I’ve received some requests to distribute information about specific foods and how they benefit us.  So, I thought it would be fun to go through the alphabet and choose 1-2 different foods that start with each letter.  This brilliant idea came from Eddie Godin who is a McKinley maintenance supervisor over at Evergreen in Ypsilanti, Michigan.  He had fun doing this with his daughter a few years ago to encourage her to try different foods.  Every time she tried a food that started with a different letter from the alphabet, she wrote it in her notebook – so cool!!!!  Our notebook will be the McKinley Grapevine .  Thanks for sharing Eddie!!!

 

A-

Avocados:

These amazing fruits are an excellent source of energy.  They contain healthy fats and fiber which will keep you feeling fuller, longer.  These healthy fats are great for brain function and decreasing cholesterol levels by lowering your LDL’s.  The nutrition facts below are based on 1 cup of sliced avocado.  Depending on your caloric needs, ½ cup – 1 cup would be an appropriate daily serving.

 

To learn more about the benefits of the avocado, click the link below:

http://authoritynutrition.com/12-proven-benefits-of-avocado/

 

 

Nutrition Facts – Wikipedia

1 cup, sliced (146 g)

Calories = 234

Total Fat	21g
Saturated Fat	3.1g
Polyunsaturated Fat	2.7g
Monounsaturated Fat	14g
Cholesterol	0g
Sodium	10mg
Potassium	708mg
Total Carbohydrates	12g
Dietary Fiber	10g
Sugar	1g
Protein	2.9g
Vitamin A	4% RDA
Vitamin C	24% RDA
Iron	4% RDA
Vitamin B-5	21% RDA
Vitamin B-6	20% RDA
Vitamin K	30% RDA
Folate	25% RDA
Vitamin E	15% RDA
Magnesium	10% RDA

Recipes:

Grilled Avocado – This is my favorite way to eat an avocado right now and it’s so simple to do!  Heat your grill up to 500 degrees.  Slice the avocado into ¼ – ½ thick wedges and put them on the grill for 2-3min on each side.  They’ll be crispy on the outside and soft on the inside, YUMMY!

 

Mango Avocado Salsa – http://www.holistichealthherbalist.com/mango-avocado-salsa/

 

Banana Cacao Avocado Acai Bowl – http://www.hummusapien.com/banana-cacao-avocado-acai-bowl/

 

 

 

Almonds:

Aside from being a great source of protein, fat and carbohydrates, these tree nuts also contain powerful antioxidants that can protect our bodies from oxidative stress. Be sure to eat the skin because that’s where most of the antioxidants are found.  Almonds are a fantastic healthy convenience food – no cooking or refrigeration required.  You can take them anywhere with you to keep you fueled throughout the day!

 

Click the link below to learn more about the health benefits of almonds:

http://authoritynutrition.com/9-proven-benefits-of-almonds/

 

 

Nutrition Facts – Wikipedia

Amount Per 1 oz (23 whole kernels)

Total Calories = 163

Total Fat	14g
Saturated Fat	1.1g
Polyunsaturated Fat	3.4g
Monounsaturated Fat	9g
Cholesterol	0mg
Sodium	0mg
Potassium	200mg
Total Carbohydrates	6g
Dietary Fiber	3.5g
Sugar	1.1g
Protein	6g
Calcium	7% RDA
Iron	5% RDA
Magnesium	20% RDA
Manganese	32% RDA
Vitamin E	37% RDA

Recipes:

Roasted Tomato & Almond Pesto – http://www.eatingwell.com/print/15148

 

Cherry-Almond Farro Salad – http://www.eatingwell.com/print/282694