McKinley Grapevine

Good Afternoon Everyone!

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

Raspberries- 

Vividly colored and refreshingly sweet, juicy and satisfying to eat, raspberries also offer an abundance of health benefits from helping to control weight to possibly helping prevent cancer.  Although it is hard to beat the flavor and texture of fresh raspberries, they can also be frozen, freeze-dried, and even dried and powdered without losing their nutritional value.

Raspberries are available in many hybrid forms and have numerous varieties including:

• Red
• Purple
• Black
• Blue
• Golden

*For maximum health benefits snack on black raspberries!

Health Benefits:

• Increases immunity and slows down aging
• Protects against cancerous growths
• Improves vision and prevents the eye and retina from infections
• Prevents inflammation of the stomach, intestines and bones
• Aid in diabetes management by preventing blood sugar spikes
• Promotes healthy weight loss
• Improves blood circulation and cardiovascular health

For more information visit:

http://wiki-fitness.com/health-benefits-of-raspberry/

https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-raspberry.html

http://www.livestrong.com/article/419257-benefits-of-raspberries/

1 cup of fresh raspberries contains:

• 64 calories
• 1.5 grams of protein
• 8 grams of dietary fiber
• 14.7 grams of carbohydrates

Some great and healthy recipes for raspberries include:

Raspberry Honey Parfait – http://www.eat-yourself-skinny.com/2013/01/raspberry-honey-parfait.html

Raspberry, Chicken, Feta and Hemp Salad  – http://noshingwiththenolands.com/raspberry-chicken-and-feta-salad/

Healthy Raspberry Blueberry Smoothie – http://thetoughcookie.com/2014/02/18/healthy-raspberry-blueberry-smoothie/

Energizing Beet Smoothie with Raspberries and Chia Seeds – http://thetoughcookie.com/2014/04/29/energizing-beet-smoothie-with-raspberries-and-chia-seeds/

 

Radishes- 

While many vegetables have been pushed upon us at the dinner table as kids, you don’t often hear “eat your radishes honey.”  Radishes have a host of health benefits but are typically under-appreciated.  They are definitely a food we need to start paying more attention to and eating on a daily basis. 

9 Reasons To Eat Your Radishes:

1. They are a naturally cooling food, meaning they are able to decrease excess heat in the body that can build up during the warmer months
2. Can help to fight a cold by eliminating excess mucus in the body, clearing the sinuses, and soothing a soar throat
3. Help to break down food and toxins and aid in digestion
4. Regular consumption can help prevent viral infections because of their high vitamin C content
5. Help to break down and eliminate toxins in the body
6. Protect against cancer
7.  They have a calming effect on the digestive system and can help relieve bloating and indigestion
8. Low in calories and high in nutrients
9. Can help to keep your body hydrated and your skin looking fresh and healthy

For more information visit:

http://www.fullcircle.com/goodfoodlife/2012/05/14/9-reasons-to-eat-your-radishes/

For more nutritional information go to: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2606/2

Some great and healthy recipes for radishes include:

Radishes with Creamy Ricotta – http://www.realsimple.com/food-recipes/browse-all-recipes/radishes-creamy-ricotta

Radish Tea Sandwiches with Creamy Dill Spread – http://www.eatingwell.com/recipes/radish_tea_sandwiches_creamy_dill_spread.html

Radish and Arugula Crostini with Brie – http://www.myrecipes.com/recipe/radish-arugula-crostini-brie

Cold Radish-Cucumber Soup – http://food52.com/recipes/17605-cold-radish-cuke-soup

Good Afternoon All!

 

Here are the ingredients from our first Thirsty Thursday Smoothie:

Frozen berries (raspberries, blackberries and blueberries)

Banana

Avocado

Fresh baby kale

Fresh spinach

“Vega Protein and Greens” – vanilla protein powder

Unsweetened Coconut Milk

Water and ice

 

Here is the approximate calorie breakdown for each serving:

Calories = 200

Fat = 5g

Protein = 12g

Carbs = 25g

Great source of Potassium, Vitamin A & C

Good source of calcium and iron

 

If you are interested in making this shake as a meal for yourself, here is an example you could follow.  If you would like a sweeter shake, you can always add more fruit OR use coconut water instead of coconut milk 🙂

• ½ cup ice
• 1 scoop of protein powder
• ½ cup frozen fruit
• ½ or whole banana
• ½ medium avocado or 1 small avocado
• 1 heaping cup of your choice of fresh greens or ½ cup of frozen greens
• 2 cups of unsweetened coconut milk, almond milk…any milk you would like
• Blend – if it’s too thick, add some water and blend again until you get the consistency you like

Hi everyone!

 

The ingredients in last Thursday’s protein shake were:

Avocados

Bananas

Coconut, Almond or Flax Milk (your choice)

Vega Protein and Greens Chocolate Powder

Coconut Water

 

The nutrition breakdown for 1 serving of yesterday’s Chocolate, Banana, Avocado Protein Smoothie is:

170 calories

14 grams of protein

17 grams of carbohydrates

4 grams of fiber

7 grams of sugar

6 grams of fat

It also contains 7% of our daily values of Vitamin A and 9% of our daily values of Vitamin C!

 

Have a great week!

Good Morning Everyone!

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

Quinoa-

Whole grains like quinoa provide essential vitamins, minerals and fiber, which help to regulate the digestive system and to keep you feeling full and more satisfied.  Quinoa is naturally gluten-free and contains iron, B-vitamins, potassium, calcium, and vitamin E, to name a few.  It is one of only a few plant foods that are considered a complete protein. 

Although there are hundreds of cultivated types of quinoa, the most common versions available in stores are white, red and black. 

Consuming 2-3 servings of whole grain foods, like quinoa, per day can reduce the risk of:

• Cardiovascular disease 
• Type 2 diabetes 
• High blood pressure 
• Colon cancer 
• Obesity 

Important Note: Quinoa has a naturally bitter coating called saponin that keeps insects away without having to use pesticides.  Saponin is easily removed by rinsing quinoa with water prior to consuming. 

**It is so easy to incorporate quinoa into your diet: just use it in place of rice in any recipe! 

Quinoa has a subtle nutty taste that makes it a versatile ingredient in the kitchen.  It can be used in baking or as a breakfast grain, as well as in hot side dishes or cold salads and even in burgers.

For more information visit: 

http://www.medicalnewstoday.com/articles/274745.php

One-fourth cup of dry quinoa contains:

• 160 calories 
• 2.5 grams of fat (0 grams saturated or trans fat) 
• 0 grams cholesterol 
• 0 grams sodium 
• 27 grams of carbohydrate 
• 3 grams of fiber
• 0 grams of sugar 
• 6 grams of protein 

Good Morning Everyone!

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

Pistachios –  

Pistachios are one of the oldest nuts commonly used in the world.  They are native to Asia, particularly Iran and Iraq.

Pistachios are available in various forms such as shelled, unshelled, sweetened or salted.  The salted and sweetened varieties may not be the best choices only because of their higher sodium and sugar contents.  Unshelled nuts are the best kind because they are in their natural form and the least processed. 

Health Benefits:

• Regular consumption can decrease the levels of bad LDL cholesterol in the body
• Their antioxidants and unsaturated fatty acids are great for promoting a healthy heart
• Helps to eliminate dry skin
• Great source of dietary fiber
• Their high copper content helps to support higher absorption of iron into the body from food sources

According to Penn State University, pistachios have the capability to lower the impact of everyday stress on people who eat at least 43 grams of pistachio nuts daily.

**As pistachios have a combination of protein, fiber and carbohydrates, they are perfect to be consumed as a pre or post workout snack! They not only give you the right amount of energy you need but also keep you full for a longer time. 

For more information visit: 

https://www.organicfacts.net/health-benefits/seed-and-nut/health-benefits-of-pistachio.html

http://www.lifehacker.co.in/jugaad/Interesting-Facts-You-Didnt-Know-About-Pistachio/articleshow/45369770.cms

Some great and healthy recipes for pistachios include:

Snack Mix with Pistachios – http://www.tasteofhome.com/recipes/kickin–snack-mix

Chocolate Pistachio Chia Shake – http://www.halfbakedharvest.com/thick-creamy-chocolate-pistachio-chia-shake/#comment-35522

Cranberry Pistachio Energy Bites – http://www.gimmesomeoven.com/cranberry-pistachio-energy-bites/

Pistachio Crusted Chicken – http://allrecipes.com/recipe/133941/pistachio-crusted-chicken/

Parsnips –

Parsnips belong to the same plant family as celery, parsley and carrots.  They are root vegetables that are creamy yellow on the outside and white on the inside.  They resemble carrots in taste and texture and are usually eaten cooked.  However, they can be shredded thin and eaten raw as well.  They’re available year-round in some markets but are easier to find between November and April when they are in season.  The later they are harvested, the sweeter they taste as the starch has turned into sugar.

Note: Choose small- to medium-sized parsnips because they will be less fibrous and more tender.   

Tips for Consuming More Parsnips:

• Use parsnips to add bulk and nutritional value to your favorite soups and stews
• Steam chopped parsnips with carrots and turnip, and then mash for a nutrient-packed substitute for mashed potatoes
• Parsnips also make hearty salads suitable for cooler months — try a combination of wheat berries, chopped roasted parsnip, unsweetened dried cranberries, fresh sage and a maple mustard vinaigrette

Preparation Tips:

• Scrub them well and trim both ends before using to avoid pesticide residues
• Peeled or cut parsnips will turn brown quickly, so either cook them right away or hold in a bowl of water with a bit of lemon juice added, then drain and cook

Note: Parsnips stored in a crisper drawer in a loosely closed plastic bag will keep for several weeks.

For more information visit:

http://healthyeating.sfgate.com/health-benefits-parsnip-3973.html

http://www.livestrong.com/article/485728-the-health-benefits-of-parsnip/

http://health.howstuffworks.com/wellness/food-nutrition/natural-foods/natural-weight-loss-food-parsnips-ga.htm

For more nutritional information go to: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2514/2

Some great and healthy recipes for parsnips include:

Baked Parsnip Fries with Rosemary – http://www.epicurious.com/recipes/food/views/baked-parsnip-fries-with-rosemary-394689

Roasted Parsnips and Apples – http://www.marthastewart.com/864364/roasted-parsnips-and-apples

Carrot-Parsnip Soup with Parsnip Chips – http://www.myrecipes.com/recipe/carrot-parsnip-soup-with-parsnip-chips

Peas –

Surprisingly, peas are actually little nutrition powerhouses! 

9 Health Benefits:

1. Weight management
2. Stomach cancer prevention
3. Anti-aging, strong immune system, and high energy
4. Prevention of wrinkles, arthritis, and osteoporosis
5. Blood sugar regulation
6. Heart disease prevention
7. Prevents constipation
8. Promotes healthy bones
9. Reduces bad cholesterol 

Avocado-Green Pea Salsa – http://www.foodandwine.com/recipes/avocado-green-pea-salsa

Open-Faced Chicken Sandwiches with Green Pea Spread and Parmesan – http://www.myrecipes.com/recipe/open-faced-chicken-sandwiches#mr-livefyre-ratings

Spaghetti Carbonara with Green Peas – http://www.foodandwine.com/recipes/spaghetti-carbonara-with-green-peas

Pomegranate – 

Pomegranates are fruits that are very rich in nutrients, making them quite popular around the world.  They are filled with more antioxidants than other superfoods like acai berries or green tea.  The fruit itself has between 130-150 calories, with 105 of those calories being derived from the seeds.  The seeds are high in calories because they contain unsaturated oils, sugar and carbohydrates but there is a great deal of fiber and protein in them as well. 

Health Benefits:

• Provides relief from stomach disorders and digestive problems
• Helps to protect against heart ailments
• Reduces rick of developing cancer
• Provides youthful and glowing skin
• Lowers dental plaque
• Helps reduce symptoms of anemia

For more information visit: 

http://www.med-health.net/Benefits-Of-Pomegranate.html

https://www.organicfacts.net/health-benefits/fruit/health-benefits-of-pomegranate.html

http://www.pomwonderful.com/pomegranate-products/juice/100-pomegranate-juice/

For more nutritional information go to: http://nutritiondata.self.com/facts/fruits-and-fruit-juices/2038/2

Some great and healthy recipes for pomegranate include:

Triple Pomegranate Smoothie – http://food52.com/recipes/19903-triple-pomegranate-smoothie?utm_source=facebook.com&utm_medium=referral&utm_campaign=f52-huffingtonpost

Roast Chicken with Pomegranate Glaze – http://www.eatingwell.com/recipes/pomegranate_roast_chicken.html?section=comments#tabs

Pomegranate Wild Rice Pilaf – http://www.popsugar.com/fitness/Pomegranate-Wild-Rice-Pilaf-Recipe-21382372

Beet, Carrot and Pomegranate Salad – http://www.foodiecrush.com/2013/12/beet-carrot-and-pomegranate-salad/

 

 

 

 

 

Pears –  

Pears are among the most popular fruits in the world, and it’s no wonder why!  They are an excellent source of fiber and good sources of vitamin C given they only have 100 calories per serving.  They are sodium free, fat free, and cholesterol free.  That’s a lot of nutrition in one tiny package!

*Important Note: Pears do not ripen while on the tree.  For best flavor, allow pears to ripen in a warm, sunny area for several days. 

**Refrigeration stops the ripening process.  So once completely ripe, transfer pears to the refrigerator and use within two to three days!

Pears’ peak season begins in late summer and lasts through January. 

Interesting Facts:

• Pears are a hypoallergenic fruit, which means those with food sensitivities can usually eat them with no adverse effects
• Quercetin, an antioxidant found in the skin of pears, is beneficial for cancer prevention and can help reduce blood pressure.  So don’t peel your pears!!   

 

 

 

 

 

 

Good Morning Everyone!

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

Olive Oil – 

Nearly every nutrition expert agrees that a moderate amount of fat consumption plays an important role in eating a healthy diet.  It provides our bodies with energy, is essential for growth and development, and is necessary for absorbing vitamins.  

However, it is important to know that there are good fats and bad fats. 

Good fats include:

• Monounsaturated (i.e. avocados, olive oil)
• Polyunsaturated (i.e. nuts, fish, sunflower oil) 
• Omega-3 polyunsaturated (i.e. fatty fishes like salmon, vegetable oils) 

Fats to avoid: 

• Trans (i.e.  margarine, donuts and any packaged cookie, cracker, pie etc.…) 

Olive oil contains no cholesterol, no sodium, no trans fat, no sugars, and is a rich source of monounsaturated fat – all of which add up to better health. 

Olive oil is the main source of dietary fat in the Mediterranean region in countries like Italy and Greece, which are associated with the lowest rates of heart disease and Alzheimer’s disease, and have the highest adult life expectancies in the world.  

Fortunately, olive oil is available throughout the year so take advantage of that and start putting it on your salads, fish, pasta, bread and really anything else. 

Important Note: Buying the right type of olive oil is incredibly important!! The BEST type available is Extra Virgin Olive Oil! It is extracted using natural methods and standardized for purity. 

For more information visit: 

http://authoritynutrition.com/extra-virgin-olive-oil/

http://www.filippoberio.com/yourhealth

Some great and healthy recipes for olive oil include:

Basic Oil and Vinegar Salad Dressing – http://food.unl.edu/fnh/olive-oil-dressing

Quick and Easy Olive Oil Biscuits – http://inthekitchenwithkath.com/2013/01/11/super-quick-and-easy-olive-oil-biscuits/

Baked Parmesan Zucchini with a Olive Oil Drizzle – http://damndelicious.net/2014/06/21/baked-parmesan-zucchini/

 

Oatmeal –

Have you ever heard the saying “a hearty bowl of oatmeal in the morning sticks to your ribs”? Its true! Oatmeal contains soluble fiber, which stays in your stomach longer so you feel fuller for longer. 

There are four types of Oatmeal:

• Steel-cut oats 
• Rolled oats 
• Scottish oats
• Instant oats 

Instant oats tend to have sweeteners or flavors added to them.

Rule of Thumb: The less processed the oats are, the more fiber they contain and the more health benefits can be gained from eating them. 

Top Health benefits: 

1. Boosts energy 
2. Supports weight loss 
3. Boosts heart health 
4. Stabilizes blood sugar levels