Spring is here and seasonal fruits and vegetables are entering a farmers’ market or a grocer near you! If you tend to buy frozen foods, try buying fresh for a week.

Try these springtime foods to add some freshness to your diet!

Fruit

Cherimoya: Part of the custard apple family, cherimoyas have white flesh and are a great source of vitamin C. Add it to your next salsa for a fruit kick.

Lychee: China has been growing lychees for over 2,000 years. To separate the fruit from the skin, pierce and pull back half of the skin to squeeze the fruit out.

Pineapple: A great addition to fruit salads, choose pineapples that are heavy and have dark green leaves. Refrigerate cut pieces for up to 3 days.

Vegetables

Artichokes: A good source of fiber, folate and magnesium, select artichokes with plump heads and tightly closed leaves. Try them as a topping on your next veggie pizza.

Asparagus: Containing vitamin A, asparagus is great sauteed.  Wrap cut stalks with wet paper towel and refrigerate for 4 days in a plastic bag.

Beans

Fava beans: Can be mashed and incorporated into your hummus recipe or simply microwaved until tender and eaten plain. Fava beans are good sources of vitamin B1, phosphorous and potassium.

Research assistance provided by Jessica Bennett

Picture source

We all struggle with the time crunch during the week – between work, family, exercise, and often traffic it can be hard to find the time to put together healthy meals.  A favorite tip of mine to help me deal with my family’s busy schedule is to take advantage of one day a week to plan meals and snacks out.  It’s usually Sundays, but choose whatever day works with your particular schedule.  And it doesn’t even have to take up a whole day – an afternoon is often all that it takes!  Here are some ways I plan out meals for my family:

1.  Cook and freeze whole grains.  While some grains like bulgur (cracked wheat) are ready in a flash, others like whole grain rice take far longer to cook.  This doesn’t work for a quick weekday dinner, so I often cook up a batch of whole grains – like quinoa or rice – and simply freeze it in Tupperware after it cools.  When I need it for a meal, I just heat it up for a few minutes and it’s all set!

2.  Portion out dairy products.  It’s usually cheaper to buy larger amounts of yogurt and cheese, but it’s important to be able to fit it into your lunch bag!  Taking the time to portion out your Greek yogurt (my fave!) into plastic containers and slice or cube cheese means that it’s easy to grab as a quick snack or to round out your lunch.  Keep in mind that a serving of yogurt is ¾ of a cup (175 g) and a serving of cheese is 1½ ounces.  Put a small bag of berries with your yogurt and you’ve got yourself a homemade parfait come lunch time!

3.  Chop up fruits and veggies.  I’m sure you’ve all heard this one before, but have you actually tried doing it?  It truly makes it easier to get in all kinds of fruit and veggie servings each day.  Slice up bell peppers into sticks, broccoli & cauliflower into little “trees” for the kids, and juicy pineapple into wedges for a sweet afternoon treat.  Keep hummus or bean dip in the fridge beside them for a great pairing, or use your chopped veggies in a quick weeknight stir-fry!

4.  Grill your favorite lean proteins.  Whether it’s lean chicken, pork, salmon, turkey or beef, cooking multiple portions one day a week gives you meals for the next couple of days.  Have you tried my Latin Rubbed Pork Tenderloin recipe yet?  It’s a family favorite!  Flavor the meat with any combination of super spices you’d like, and then get to grillin’!  Use the proteins for slicing on top of salads, adding to pasta or other whole grains, or as the filling for a sandwich!

5.  Prepare beans for the week.  Whether you cook up dried beans or simply pop open a can of beans and rinse them, either method will save you some time during the week.  If you still haven’t tried beans yet, they’re one of my favorite protein superstars, and great for vegetarians AND meat-eaters alike!  Simply cook a batch or rinse some canned beans and store in the fridge for convenient access all week long.  You can toss some in your pasta, on your salads, in a wrap or quesadilla, or just with your favorite sauce and veggies!

Hit the comments and let me know some of your favorite meal planning/time saving tips!!

Assistance provided by Megan Skinner

Kohlrabi is not a very popular vegetable in the US today, but its subtle taste and crunchy texture make it one that likely to be enjoyed by you and your family. As a member of the Brassica family, kohlrabi is closely related to cabbage, broccoli, cauliflower, and brussels sprouts. The taste is mild and slightly sweet, and the small varieties can be as juicy as an apple.

Kohlrabi is low calorie (only 20 calories in ½ cup raw), and high in nutrients. A single ½ cup serving has potassium, vitamin A, vitamin C, folic acid, and calcium. In the same serving, there is also 2.5 grams of fiber!

The name Kohlrabi is German in origin and means “ cabbage turnip”. The Roman Empire Charlemagne gave this name around the 9th century. Hindu cuisine came across the vegetable around 1600, where it became a staple in their cooking as well. Today, the kohlrabi is common in African, Chinese, and Israeli cooking.

Small kohlrabi, with a radius of 1.5-2 inches, is ideal. These will be the juiciest and do not require peeling. The larger varieties have a tough skin that should be removed for optimal taste. The greens should still be attached and have no yellowing (yellowing indicates lack of freshness). With the greens still attached, the vegetable can be stored in the refrigerator for up to one month.

Kohlrabi can be enjoyed fresh or cooked. They are great sliced up in salads, paired with a little vegetable dip or just plain. The stems and leaves are also edible; they can be incorporated into the salad. The leaves are a similar texture and appearance to spinach. Another way to enjoy kohlrabi is steamed or as a cooked vegetable in any soup.

Here’s an easy recipe for a roasted kohlrabi:

1 1/2 pounds fresh kohlrabi, ends trimmed, thick green skin sliced off with a knife, diced
1 tablespoon olive oil
1 tablespoon garlic (garlic is optional, to my taste)
Salt
Good vinegar

Set oven to 450F. Toss the diced kohlrabi with olive oil, garlic and salt in a bowl. (The kohlrabi can be tossed with oil and seasonings right on the pan but uses more oil.) Spread evenly on a rimmed baking sheet and put into oven (it needn’t be fully preheated) and roast for 30 – 35 minutes, stirring every five minutes after about 20 minutes. Sprinkle with a good vinegar (probably at the table so the kohlrabi doesn’t get squishy).

In early summer, a great place to find kohlrabi is a local farmers market. I bought 3 beautiful kohlrabis this morning, and can’t wait to cook them up for dinner!

Research assistance by Kaylee O’Connell

As we learn more and more about the relationship between diet and disease, we’re realizing that good nutrition can help with many health concerns, at any age.  A lot of research is being done with macular degeneration, a leading cause of blindness, to find ways to prevent this condition through proper nutrition.

In particular, lutein and zeaxanthin are two carotenoids related to beta-carotene that are actually found in the retinas of our eyes, acting as antioxidants to protect our cells from free radical damage.  These two compounds also help to give fruits and vegetables like carrots, squash, peaches, and sweet potatoes their orange-yellow colors!  Research has linked diets rich in these carotenoids to be associated with lower risks of macular degeneration.  This area of research is also looking at a number of other dietary components shown to reduce the chances of developing this condition.

What You Can Do to Prevent This: Five Steps

1. Choose whole grains and foods rich in fiber.  Many of these studies show that those who consumed a low-glycemic index diet (rich in complex carbohydrates) had a lower risk of developing macular degeneration.  Limit your intakes of simple sugars like white breads and pasta, or make the switch to whole grain!

2.  Up your antioxidant intake.  Although lutein and zeaxanthin may be two of the most important antioxidants for eye health, they’re not the only ones!  Vitamins C and E can also be protective nutrients with this condition.  Increase vitamin C intake from citrus fruits & bell peppers, and find vitamin E in nuts, vegetable oils, and beans.

3.  Eat a variety of protein sources.  Including fish, nuts, and beans will help you get all of the protective nutrients for better eye health.  Even eggs are a great alternative – their yolks are a rich source of lutein!

4.  Include healthy fats and reduce saturated fats.  Omega-3 fatty acids (DHA and EPA) can have protective effects on eye health, among other things.  Focus on choosing more healthy fats like salmon, Hass avocados, and olive oil and cut down on your saturated fat intake to balance it all out.

5.  Fill up on leafy greens – spinach, kale, and chard are all loaded with lutein and zeaxanthin, not to mention a whole host of other vitamins and minerals.  Try simple steaming them or adding them to salads, or get creative and add them to your smoothies!

Assistance provided by Megan Skinner

Salads have gotten a bad reputation over the years as being a “dieter’s only” food, but they’re an extremely flexible meal option that you can add almost anything to!  However, a lot of commercially prepared salads have a few calorie-traps to watch out for that can add unnecessary calories, fat, and sodium.  Now that you’ve read all about the 3 Pitfalls to Avoid with Salad Dressings, and have mastered healthier dressings, here are more ways to pump up the nutrition in your typical salads.  Try these easy swaps to ensure your lunch salad is packed full of nutritious gems to fuel you throughout the day.

1. Instead of BACON, choose LEAN PROTEIN. Choosing leaner protein options like pork tenderloin or grilled chicken allows you that extra protein without adding lots of  calories, sodium or fat.  Try grilling extra pork tenderloin, chicken or salmon on the weekend to use as salad toppings for your weekday lunches!

2. Instead of ICEBERG LETTUCE, choose SPINACH or LEAFY GREENS.  While iceberg lettuce is still a vegetable, you’re missing out on an opportunity to load up on nutrients to form a base for your salad.  Spinach and romaine lettuce are high in folate, vitamin A and vitamin K, and the nutritious powerhouse kale is high in fibre and calcium, among others.  Try swapping half of your iceberg lettuce with these leafy greens to get familiar with the other options available to you.

3. Instead of FULL-FAT CHEESE, choose GRATED HARD CHEESES.  Adding full-fat cubes of cheese can take a healthy salad to a not-so-healthy salad in an instant!  Using harder cheeses like Romano, Asiago or Parmesan provide the cheese in smaller amounts packed full of the flavor you desire.  Try grating a teaspoon or two of one of these cheeses to top your salad.

4. Instead of CROUTONS, choose CHOPPED NUTS.  Commercially-prepared croutons can be baked in tons of oil and added salt, and as such are giving you hidden calories along with their crunch.  If you’re looking to add some crunch to your salads, choosing chopped nuts like almonds gives you that crunch as well as extra protein, fiber, and even healthy fats!  Keeping serving sizes in mind, try adding about a tablespoon of nuts as a healthier crunchy topper.

5. Instead of LESS VEGGIES, choose MORE VEGGIES!  Some salads can have next-to-no vegetables besides the lettuce, and this is another one of those missed opportunities to add some nutrients!  Choosing a variety of colorful vegetables to use in your salads will not only increase your satiety, but also ensure that you’re getting valuable nutrients.  Try adding some unexpected ones like sliced beets or roasted sweet potatoes to your salads, along with usual favorites like bell peppers, celery, carrots, and zucchini.

What about you?  How do you pump up the nutrition in your salads?  I’d love to hear about your tips!

By Mitzi Dulan with research assistance from Megan Skinner

This is the time of the year when many of us pack up and head for the heat during spring break. If you are wanting to get bikini-ready fast to look your best, here are some tips to help you shape up quickly!

1.   EAT ENOUGH PROTEIN. How much is “enough”?  Aim for at least 15 grams at breakfast and 25 grams at lunch and dinner.  Eating enough protein will help keep you fuller longer, and resist the temptation to snack excessively in between meals. Including high-quality sources like lean pork tenderloin, chicken breast, and fish, lentils, beans, quinoa or protein-packed Greek yogurt are all great options!

2.  STAY HYDRATED. Dehydration has been known to be the underlying cause of food cravings, so this one is an easy fix – drink enough water!  Water also helps to keep you full and is one of the keys to detoxing your body. As I tweeted, you can flavor plain water with fruit or veggie slices for a fun twist.

3.  MORE VEGGIES, PLEASE! Eating more vegetables can help you meet weight loss goals in so many ways!  Vegetables are loaded with vitamins, minerals and fibre, and can be one of your biggest assets for getting back in shape quickly.  Adding in more vegetables increases the volume of your food, which allows you to eat more of nutrient-dense foods for less calories.  Try incorporating them into salads, pasta, omelettes, soups or a stir fry.

4.  AVOID AFTER DINNER EATING. Late-night snacking can be an issue for many of us, especially if its done mindlessly while watching television or browsing the internet, since we can forget how much we’re actually eating.  Avoid eating after dinner so you can look fabulous in your bikini on the beach!

5.  STRENGTH TRAIN FOR LASTING RESULTS. Many of us stick to the cardio so much that we may forget about the weight training side of the gym.  Strength training, whether on your own, with a personal trainer or part of a group exercise class, can help you define and shape your muscles to help you get toned and also boost your metabolism for a vacation-ready physique!  If you’re really short on time, focus on your upper body – arms can show definition faster than larger muscle groups.  Try lifting weights 3-4 times per week for at least 30 minutes to see results.

What are your favorite get-in-shape-fast tricks?

With assistance from Megan Skinner

In a tight economy, sometimes even your grocery list has to feel the penny pinch. The great thing about all-essential fruits and vegetables is that you can be frugal without forgoing quality. One of the best ways to cut down your grocery costs is to start your own produce garden. Growing your own fruits and vegetables makes more than good fiscal sense—it also means you have a handful of healthy picks right at your fingertips.

When you should begin planting your seeds will depend on the climate you live in. If planting in the spring, keep an eye on the weather and wait until the last of the winter frost has passed in order to ensure a healthy and strong crop. That doesn’t mean you can’t begin planting even earlier. Autumn rains will help your plants establish firm roots, so as summer begins to wind down, start preparing!

It’s not as hard as you think. With careful planning and prudent caretaking, you can grow a variety of foods from spring through fall. There are just a few things you need to get started and grow strong.

The Essentials

When selecting the space for your garden, make sure it will allow your plants at least six to eight hours of sunlight per day. High-quality soil is also a must in order for the plants to grow healthy, retain moisture and let their roots take shape. Adding compost will give soil more nutritive value. (All those leaves you rake in the fall will come in handy!) If you don’t have a backyard of your own, consider community gardening projects in open green areas, which are becoming more popular in urban cities.

Your Selection

Like any endeavor, it may take some time to get the hang of all the nuances of your own produce garden. Tending your own fruits and vegetables can become a hobby to love for a lifetime, so don’t go overboard and feel like you need to plant everything your first year. Start slow with a few choice selections. High-yield suggestions: strawberries, tomatoes, sweet peas, arugula, beets, carrots, and cucumbers. If backyard space is ample, you may also want to try planting an orchard for apples, peaches or oranges.

Tend with Care

Deciding how to handle harmful insects and pests is one of the advantages to managing your own garden versus buying in-store. Using organic products for insect control will help yield healthier crops. Regular and ample watering and fertilization will also keep your garden area clean.

The term “permaculture” is used to describe systems that imitate natural ecological relationships. You may want to try researching and grouping vegetables that grow well together, such as tomatoes and cabbages, or cucumbers and lettuce.

Enjoy the Fruits of Your Labors

Gardening is an activity that can include the whole family, so get them involved in the process. Most importantly, have fun and learn what works for you!

Want to start planting now but feel that the soon-approaching autumn won’t afford your crops enough sun? There are still lots of garden tasks that can be taken care of to get it ready for spring planting:

-Get rid of unsightly or unhealthy weeds and dead plants that are taking up useful space.

-Take time to determine how you want the crops laid out, and if you’ll need to clear away healthy but unwanted plants, patches, etc.

-Start fertilizing your soil. Remember to save those leaves you’ll be raking up come fall!

-Gather your tools—make sure your shovel, pruner, trowel, etc. are in proper working order, and if not, look for replacements.