Put your carved jack-o’-lantern on your porch, but please pass along its seeds to your plate! Those tiny ovals will obtain an irresistible crunch upon roasting, meaning they have no place in the trashcan.
They’re also scary good for you. Legend has it that jack-o’-lanterns originated as a means to ward off evil spirits. However, we’re starting to think it’s the pumpkin seeds that deserve most of the credit for scaring off death. You see, pumpkin seeds contain a solid 150mg of magnesium per ounce. Research shows that meeting the recommended daily value of magnesium (442mg/day) is highly associated with a reduced risk of death. (That’s a 34% risk reduction for overall mortality, 59% reduction in cardiovascular death & a 37% reduction in cancer death, according to this study. Woah!)
In addition to that magical magnesium, pumpkin seeds are packed with protein, fiber, and heart healthy fat. This all makes them an incredibly satisfying snack — especially when you add a little salt and curry powder to the mix.
We’ve got the recipe below that shows you how to do just that, so get ready to go save your seeds and take them to the table.
In honor of Halloween and the season of pumpkin everything, we’re replacing bad monsters (300 calorie, 38 grams of sugar pumpkin lattes) with good monsters by inviting this recipe into our kitchen.
The creamy shake is packed full of nutrition and fill-you-up fiber, making it a great choice to add to your weekly, or even daily, breakfast rotation.
Feel free to play around with any toppings, as well as the thickness by adjusting the amount of soy milk you add to the blender. Sometimes we let this green monster spread its mighty power to a bowl, and dive in with our spoon instead of a straw. Regardless, get this good guy on your (table)side.
The LifeVest office has been eating well lately, and we want you to join in with us!
For our last company lunch, our food blogger and LifeVester Grace brought us these Tofu Banh Mi Collards Wraps. Banh mi is a traditional Vietnamese sandwich, generally filled with some type of protein, and layered with cucumbers, cilantro, pickled carrots, and sometimes various other veggies. In its translation, the word “Banh mi” actually means loaf, or slice of bread, so generally, you’ll find all of those ingredients encompassed by an airy baguette. Grace’s version, however, is obviously a bit different — and healthier, too!
When summer produce reaches its prime, we’re all about packing it all together in a bowl and calling it dinner. This naturally generates a meal that’s simple, healthy, and never fails to be full of flavor. Ratatouille is the classic definition of that.
A traditional French dish, ratatouille consists of vegetables stewed together so that their flavors meld. It’s generally composed of zucchini, tomatoes, eggplant, onions and peppers, all items that meet together around the same month of the year in the garden. For today’s Meatless Monday version, our LifeVester Grace at FoodFitnessFreshAir calls upon one other summer veggie to add to that mix – corn – for a mildly sweet and crunchy topping.
As Grace says:
“When veggies are fresh and local, you really needn’t do much to them but put them together and let their flavors swim free. Ready in 45 minutes or less (depending on your grain choice), this recipe lends itself well to a weeknight meal that’ll leave you feeling great. Pair with a side of protein, or sprinkle some toasted walnuts on top and call it a meal.”
Gather up some veggies, choose a whole grain to pair with them, and then head on over to Grace’s blog for the recipe and get cooking!
Packed with vitamin C and containing 95% water, cucumbers are a LifeVest summer favorite. Thinly sliced with some onions, and a splash of oil and vinegar, and they easily become a refreshing side that won’t weigh down the rest of your meal. Make that same plate a snack, and it won’t weigh you down either.
Luckily, cukes run rampant in gardens this time of year, so there’s plenty of them to both snack on and lighten up pasta recipes like this. Here, their crispness compliments creamy, roasted eggplant that gets tossed with an Asian sesame sauce over soba.
Soba is a type of noodle made from buckwheat flour, which gives it a nutty flavor and also boosts it with protein. Lower in calories than traditional pasta, we love it as a way to add some variety to pasta night, especially when working with Asian flavors. Be sure to look for “100% buckwheat” on the package to get the most nutritional benefits. We recommend Eden, our go-to brand.