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/

Good Morning Everyone!

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

Kiwifruit –

 

Kiwis are a nutrient dense food, meaning they are high in nutrients and low in calories.  A kiwi fruit is rich in vitamin C.  Collagen, the skin’s support system, is reliant on vitamin C as an essential nutrient that works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution and smoke, smooth wrinkles and improve overall skin texture.  The high amounts of fiber and potassium in kiwifruit help to support heart health.  An increase in potassium intake along with a decrease in sodium intake is the most important dietary change that a person can make to reduce their risk of cardiovascular disease! Due to their high potassium content, kiwis can help negate the effects of sodium in the body and lower blood pressure.  High potassium intakes are also associated with a reduced risk of stroke, protection against loss of muscle mass, preservation of bone mineral density and reduction in the formation of kidney stones. 

Tips on How to Incorporate More Kiwifruit into your Diet:

• Cut a ripe kiwi in half, leaving the skin on, and eat the inside of each half with a spoon

• Dice up kiwi and use as a salad topper  

• Freeze slices of kiwi and eat them as a snack or dessert

*Important Note: Kiwi consumption can improve sleep onset, duration and efficiency in adults with self-reported sleep disturbances

For more information visit: 

http://www.medicalnewstoday.com/articles/271232.php

http://www.medicalnewstoday.com/articles/271232.php?page=2

Serving Size 1 medium fruit (69 g)

Per Serving % Daily Value*

Calories 42

Calories from Fat 3

Total Fat 0.4g 1%

Saturated Fat 0g 0%

Polyunsaturated Fat 0.2g

Monounsaturated Fat 0g

Cholesterol 0mg 0%

Sodium 2mg 0%

Potassium 215mg 6%

Carbohydrates 10.1g 3%

Dietary Fiber 2.1g 8%

Sugars 6.2g

Protein 0.8g

Vitamin A 1% · Vitamin C 107%

Calcium 2% · Iron 1%

 

Read more: Calories in Kiwi Fruit | Nutrition and Health Facts http://www.caloriecount.com/calories-kiwi-fruit-i75007#ixzz3qzkJWtc0

Some great and healthy recipes for kiwifruit include:

Hailey’s Smoothie – http://allrecipes.com/recipe/18941/haileys-smoothie/?internalSource=staff%20pick&referringId=1120&referringContentType=recipe%20hub

Strawberry, Kiwi, and Spinach Salad – http://allrecipes.com/recipe/14170/strawberry-kiwi-and-spinach-salad/?internalSource=recipe%20hub&referringId=1120&referringContentType=recipe%20hub

Kiwi Salsa – http://www.food.com/recipe/kiwi-salsa-384266

 

Kale –

Of all the super healthy greens out there, kale is by far the king.  It is one of the healthiest and most nutritious plant foods in existence.  It is often referred to as “the new beef”, “the queen of greens” and “a nutritional powerhouse.” 

Health Benefits: 

• Low in calorie and high in fiber
• High in iron which is good for the formation of hemoglobin, transporting oxygen to various parts of the body, cell growth and proper liver function
  • Per calorie, kale has more iron than beef

• High in Vitamin K which can help protect against various cancers
• Filled with powerful antioxidants and a great anti-inflammatory food
  • Helps with arthritis, asthma and autoimmune disorders

• Helps lower cholesterol levels
• High in Vitamin A and C
  • Vitamin A is good for your vision
  • Vitamin C is helpful for your immune system, metabolism, and hydration

• A great detox food because it is filled with fiber and sulfur which are both great for detoxifying your body and keeping your liver healthy

For more information visit:

http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html

For more nutritional information go to: http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2461/2

Some great and healthy recipes for kale include:

Acorn Squash and Kale Over Penne – http://www.health.com/health/recipe/0,,10000001108194,00.html

Kale and Tomato Eggs Benedict – http://www.foodnetwork.com/recipes/food-network-kitchens/kale-and-tomato-eggs-benedict-recipe.html

Butternut Squash Quinoa with Kale, Cranberries, Walnuts and Goat Cheese – http://www.stuckonsweet.com/butternut-squash-quinoa-kale-cranberries-walnuts-goat-cheese/

Pita Pizzas with Kale Pesto, Tomatoes and Bacon – http://www.myrecipes.com/recipe/pita-pizzas-with-kale-pesto

 

Good Morning Everyone!

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

Jalapeno Peppers –

 

Jalapeno peppers can provide more than just an extra kick of flavor to your nachos and tacos.  These small, fiery green peppers provide multiple vitamins, minerals and antioxidants to support a healthy body.  A jalapeno contains a lot of potassium considering its petite size and can help you to manage your weight.  Buying some fresh jalapenos and adding them to mashed avocado, eggs, salsas, dips and meatloaf is an easy way to provide extra nutrition and spice to your diet. 

Health Benefits include:

• Contains minerals that play a role in promoting healthy red blood cells, strong bone development and nervous system function

• A substance in jalapenos, called capsaicin, helps to boost your metabolism which in turn aids in weight loss

• Shown to provide relief for migraine headaches

• The heat in a jalapeno pepper helps to clear mucus from the nose, thereby fighting nasal congestion

• They provide antioxidants in addition to vitamins C and E

**Fresh peppers have greater antioxidant content then canned or jarred versions

Capsaicin, which gives jalapenos and other peppers their heat, can raise your core body temperature leading to an increased metabolic rate.  While the metabolism-boosting effects are mild, the hot flavor can help to suppress your appetite and lead you to eat less at meals.

For more information visit:

http://www.livestrong.com/article/409721-what-are-the-health-benefits-of-jalapeno-peppers/

http://www.healthdiaries.com/eatthis/6-health-benefits-of-jalapenos.html

Some great and healthy recipes for jalapeno peppers include:

Lighter Jalapeno Poppers – http://www.gimmesomeoven.com/lighter-jalapeno-poppers/

Jalapeno Hummus – http://allrecipes.com/recipe/46462/jalapeno-hummus/?internalSource=staff%20pick&referringId=2275&referringContentType=recipe%20hub

 

Jicama –

Jicama, also known as a yam bean, is a round, fleshy root vegetable of the bean family.  Like any fruit or vegetable, jicama is full of health-boosting vitamins and minerals including vitamin C.  Due to its high vitamin C content, jicama is great for boosting the immune system, supporting eye and skin health, and helping with anti-inflammatory action in the body to reduce everything from arthritis to a stuffy nose and watery eyes.  Its high vitamin C content could even be the answer to heart disease prevention. 

Health Benefits include:

• Contains very low sodium and hardly any fat so it supports good heart health and maintenance of a healthy weight
• Contains very little calories and is high in fiber, making it a great tool for weight loss
• Full of potassium, calcium and magnesium which are all important trace minerals for our sustained health
• Contains vitamin B-6 which supports healthy brain functioning and helps our body break down protein into usable energy
• One small jicama root contains about 4 milligrams of iron, which amounts to about 22% of the recommended daily allowance

**Iron helps to make sure our red blood cells have enough oxygen and helps to boost our energy levels

For more information visit:

http://naturalsociety.com/7-benefits-of-the-root-vegetable-jicama/

Top 10 Ways to Enjoy Jicama:

http://www.fruitsandveggiesmorematters.org/top-10-ways-to-enjoy-jicama

Some great and healthy recipes for jicama include:

Jicama Fries – http://www.superhealthykids.com/quick-and-easy-snack-jicama-fries/

Jicama Hashed Browns – https://recipes.sparkpeople.com/recipe-detail.asp?recipe=1144683

Jicama and Watermelon Salad – https://recipes.sparkpeople.com/recipe-detail.asp?recipe=2745249