In a video-gone-viral, Michelle Obama says, “Turnip for what?” We’re responding to that question with this roundup of healthful turnip-central recipes.
The late autumn crop is particularly low in calories among the root vegetable kingdom – just 34 cals per cup vs. 116 per cup of diced potatoes – and is packed with vitamin C and other antioxidants. This makes it a great filler and addition to lighten up traditional starchy dishes, like Turnip Mashed Potatoes (swap 1/2 the potatoes with turnips), and some of the recipes you’ll find below.
Both the turnip’s greens and bulb can be eaten. Each provide a nice bitterness that pairs well with sweeter veggies, meats, and spices. See for yourself as you turnip some music and your stove, and dive into one of the recipes below.
Watermelons are synonymous with summer.
Like the first jump into a lake or pool, the fruit creates a cool, crisp and refreshing experience for the hottest of days. And since it’s made up of 92% water, that experience is a light and hydrating one, too.
These latter traits are ones ice cream just can’t match. Hence why when it comes to choosing between watermelon juice vs. sticky vanilla dripping down our hands, 9 times out of 10 you’ll find us reaching for the melon. That little bicep workout we get from doing so is just an added benefit. (The average melon is 20 pounds, 14 of those pounds being sweet, juicy deliciousness.)
Aside from the obvious benefits of keeping watermelon your summer snack of choice, below are 3 other reasons to chow down. Click here to keep reading…
Here at LifeVest, we encourage participation in Meatless Mondays, and we’ll be fueling up your inspiration today with a seasonal, strawberry-inspired recipe.
But first, what exactly is Meatless Monday? By now, many of you may be familiar with the term, and if not, likely you can surmise its meaning from the two words that constitute it. In any case, let’s hash out the name a bit further.
Meatless Monday is a global campaign that began in 2003 in association with the Johns Hopkins Bloomberg School of Public Health. It encourages people to refrain from eating meat one day per week, and was launched to bring awareness to the health benefits this can bring. One of the primary driving factors is lowering saturated fat intake.
As a general rule, it’s a good idea to keep your intake of saturated fats as low as possible. According to the Dietary Guidelines for Americans, this means consuming less than 10% of your daily calories as saturated fat, since diets with high levels are closely linked to chronic disease, specifically, coronary heart disease.
In the American diet, red meat is among the main sources of saturated fat in our diets, so doing without it one day per week is likely to benefit your health. If you think that sounds tough, don’t sweat it. The movement is active in 34 different countries, so there are tons of ideas out there to last for Mondays of endless years to come. Check out the official Meatless Monday pinterest for breakfast, lunch and dinner, tofu night, taco night and more.
We also have our own fellow LifeVester, Grace, from over at FoodFitnessFreshAir serving up this recipe to get you started today. Grace says: “A little salty (thank you feta), a little sweet (cheers to local strawberry season), and a little earthy (thank you almighty kale), this salad hits every note in all the right ways. Plate it up over cooked bulgur to make it a meal, or send it off to a picnic and become the star of the party. It won’t let you down.”
Head on over for the recipe, and join us today for a meat-free Monday!
Beans are an excellent source of both fiber and protein. On average, just ½ cup holds the same amount protein as an ounce of meat. As for their fiber, beans have been shown to help lower cholesterol and keep blood sugars even, which is important for weight control and overall health.
In fact, in a new study shows, participants who ate ¾ cup of legumes per day reduced their LDL (bad cholesterol) levels by about 5 percent. Researchers suggest that this could reduce heart attacks and other major cardiovascular events by 5-6 percent.
Our hearts tell us it’s time to bring you a bean-filled recipe to fuel up and use for today’s Meatless Monday. This colorful and easy salad comes from wellness and nutrition expert, Emma Fogt, MBA, MS, RD, LDN, FAND. She suggests making it a day in advance and allowing the flavors to marinade, then serving with a green salad, and grilled salmon or chicken.
Food blogger and business owner Trish Ryan is constantly looking for healthy options to feed herself and her family. She is the founder of Time for Dinner, a meal planning service to help you enjoy healthy meals with your family.
In this post, she explores easy ways to pack a lunch from home that will not just save you money, but extra calories too.
We’ve heard it before and it is sound advice – packing is the way to go to keep lunchtime healthy. Here’s why:
- Planning ahead eliminates the temptation of making remorseful decisions, such as reaching for a quick slice of pizza along with the soda sitting nearby. Making healthy choices is easier when thinking the night before, well in advance of early hunger impulses that’ll lead your mind astray.
- It also allows you to easily control your portion sizes so you can appropriately eat for one. We all know that the typical “single-order” of Chinese takeout could really serve a family of three, but sometimes stopping ourselves 1/3 of the way through just doesn’t happen. Plate up your own food, and the option to overeat can be eliminated all together.
- The added bonus? You’ll also save yourself some money. Check out this graph that visualizes your savings. The average bagged lunch can save you close to $1,000 per year if you pack 20 times per week.
Packing ahead doesn’t need to take hours to produce a lunch that’s both exciting and memorable. And don’t worry – we know plain old PB&J doesn’t fit this description, so that won’t be one of the items we suggest. Instead, implement these three creative ideas that’ll help your brown baggin’ bring you a little lunchroom stardom.
Warning: Lunchtime envy may ensue. Make sure your lunch has your name clearly labeled on it, or someone may try claiming it as their own.