Thursday, May 28, 2015

No One Has Ever Gotten Fat From Eating KALE

No One Has Ever Gotten Fat From Eating KALE

Okay, so we've been hearing a lot about kale lately and how it's so healthy for us, and how we should eat more of it. Even though I'm a dietitian it doesn't mean that I like every vegetable there is just because I know it's healthy. But once I finally tried kale I absolutely loved it. When kids are growing up we typically make them try different vegetables, and sometimes make them eat them. So what's the difference with us grown-ups? Okay, so we may not have to eat them if we don't like it, but we should still at least try it.

Maybe you love kale and eat it all the time. Good for you. This recipe is one to add to the books. It's simple, quick, and a great side dish to add to the menu.

As you might have been able to see, I like quick simple recipes. There's not a lot of time for cooking from scratch, but it's healthier than the alternative. So take a look at these quick recipes and make the time for your health.

Honestly, have you ever heard of someone getting fat from eating too many vegetables? Me neither. So load up on the kale. It is low in calories and high in nutrients, which means it will add a load of benefits to your body, and not add an extra belt notch.

4 cups kale, chopped
3-5 Tbsp water
2 Tbsp garlic
1/2 tsp onion powder
salt to taste

Benefits of Kale
Some benefits of kale are bone health, cancer prevention, cataract prevention, hyperthyroidism, and immune system health. It is high in vitamin K, A, and C. It's a great source of calcium, especially because it contains Boron which helps stop the loss of calcium from the body. It contains indole, which helps regulate hormones. Kale has seven times the beta-carotene of broccoli and ten times more lutein.

Monday, May 25, 2015

5 Minutes to a Healthy Breakfast

Most of us are running out the door in the morning and don't make much time for a healthy breakfast, which is why I'm sharing one of my go to breakfasts when I pressed the snooze button too many times. 
This is a quick and simple recipe that takes literally 5 minutes in the morning to make and pack it to go. Plus, it's a good way to use up those bananas and berries that are starting to go bad. All you do is get individual zip lock bags or containers and put your portioned fruit in them. Then when morning rolls around too early, grab the back, throw it in the blender with your soy milk, and pour it into your to-go cup. 
It's a great way to make sure you're getting enough fruit in your diet as well. Sometimes I even have time to make toast to bring along with my smoothie. 

2 bananas
1/2 cup berries
individual bag
1-2 cups soy milk (or other milk alternatives)

Freeze the fruit in the baggies, and blend away in the morning time. Enjoy it on your way to work when you're really rushing out the door. 

Benefits of Bananas:
They are high in potassium, which makes it excellent for fighting heart disease. A diet high in potassium and low in sodium helps prevent arterial hypertension, arrhythmia, stroke and even cancer. Bananas are effective in relieving diarrhea in children and also adults.

Thursday, May 21, 2015

Lemonade Cooler

Looking for a crisp refreshing drink without all the added sugar? This is the perfect drink for you then. This is a recipe my boyfriend made one day, and since then I was hooked. Typically when we drink lemonade it is loaded with sugar, or even a sugar-free lemonade contains chemicals potentially harmful to the body. This recipe, however, is the perfect alternative to those who love the refreshing taste of lemonade but are wanting to improve their health.

It contains whole lemons! Not concentrate or anything like that! Lemons. Whole! It's so simple and quick to make.

I'm loving all these quick and simple recipes and I hope you are too! 30 minute recipes? Ain't nobody got time for that!

2 lemons
1-2 cups water
2 cups ice
2-4 Tbsp agave nectar

Directions: Peel lemons or cut off the peeling, place all ingredients into the blender. Blend for about 3-5 minutes, then serve and enjoy. 
The amount of water and agave nectar depend on how thick or thin you like it, and how tart or sweet you prefer. 

Benefits of Lemons
We all know lemons are a good source of vitamin C, especially after 1747 when the sailors were contracting the disease of scurvy due to insufficient vitamin C levels. But what else are lemons good for?
Lots of things! So drink up.
They help lower your risk of strokes. Help to combat cancer since they are a powerful source of antioxidants and fight against free radicals.
When eaten in the natural form (like this recipe) they help to fight skin damage caused by the sun and pollution. They also help reduce wrinkles and improve the overall skin texture, so drink up ladies! 
When high amounts of vitamin C are consumed, it is a preventative to asthma.
Vitamin C helps to absorb iron more efficiently. So if your iron levels are running low, drink up! 
Feeling sick? Boost your immune system by drinking a glass of this. Vitamin C helps to fight colds and the flu since they're bursting with antioxidants. 

So drink to your health! 

Monday, May 18, 2015

Quick Healthy Salad

Quick Healthy Salad

Needing a salad that is quick and simple to make at the last minute? Well this is my go-to salad for when I am needing a vegetable with my meal but don't have much time.

Cabbage is usually put into the lettuce category, but surprisingly it is part of the cruciferous family. Cruciferous vegetables are known for being full of beneficial nutrients, and cabbage is no different. So if you're trying to improve your diet, adding cruciferous vegetables is a must.

Eating 1/2 cup of shredded cabbage contains only 17 calories, 2 grams of fiber, and 1 gram of protein. So it's a low calorie food for sure!

Benefits of Cabbage
Cabbage is a good source of vitamin C, vitamin B6, calcium, potassium, thiamin, vitamin K, manganese, and folate.

Wednesday, May 13, 2015

Fresh Springtime Juice

Fresh Spring Juice

There's nothing like a cool refreshing drink on a sunny spring day. Only 3 simple and nutritiously delicious ingredients make up this sweet juice. So many health benefits in this quick juice. So if you're craving something sweet or a juice, don't reach for the sugar added drink, rather take the 5 minutes to make this mouth watering juice. 3 ingredients, 1 blender, magic for the mouth. 

Benefits of Watermelon:
Watermelon is made up of about 92% water, but contains significant levels of vitamins A, B6, C, lycopene, antioxidants, and amino acids. It has anti-inflammatory properties, which makes it great for arthritis, or any other disease ending in -itis (inflamed). Since it's rich in lycopene it helps to fight against lung, stomach, and prostate cancer, according to the American Cancer Society. It also contains small but helpful amounts of iron and zinc. So drink up!