Warm & Filling - Butternut and Acorn Squash Soup!

Oh so WARM and FILLING...and FAST!  That's what we are looking for these cold, damp, fall days...BUT that doesn't mean we have to turn to high fat-based standbys.

Farmers Markets are loaded with a wide variety of winter squash, including the two below.  My favorite is the Butternut Squash.  Another usual suspect in our home is the Spaghetti Squash which is just a fun variety that kids will enjoy...will post more on that squash later. And the other one in today's recipe is the Acorn Squash.  Give them a try...super easy.

Butternut Squash:

It has a sweet, nutty taste similar to that of a pumpkin. It has yellow skin and orange fleshy pulp. When ripe, it turns increasingly deep orange, and becomes sweeter and richer. It can be roasted, toasted and also pureed or mashed into soups, casseroles, breads, and muffins. This squash can also be grilled and normally either seasoned with spices such as nutmeg and cinnamon or the de-seeded center stuffed with other vegetables, for instance spinach and feta before wrapped in foil and then grilled. Good source of fiber, Vitamins C, A & E, magnesium and potassium.


Acorn Squash:

Acorn squash are oval-shaped so they offer their own bowl! The winter squash are sliced into halves and seeded. Then they can be baked and eaten in the shell. They are among the easiest prepared because no peeling is required.  For Baked Acorn Squash, slice lengthwise, de-seed, invert on baking sheet for 30 minutes at 350 degrees until tender. Cool slightly and added a touch of honey and butter. 
Acorn squash contains potent nutrients such as vitamins C, B-12 and A, potassium, folic acid, manganese, fatty acids, fiber and phytonutrients. These potent nutrients help prevent free radical cells in the body.

Butternut & Acorn Squash Soup

******This was a really FAST and super-nutrient dense dinner soup that was gobbled up (with just a little left to package and freeze for the upcoming winter months). The original recipe included cream cheese and sour cream.  I did not use those, but if you want a little thicker consistency, plain, non-fat yogurt could be folded in at the end.

If you prefer a more savory type of soup, try adding carrots, celery, ginger root and garlic to the saute, omit the cinnamon and brown sugar.  Flavor with orange zest.

Ingredients

• 1 butternut squash, halved and seeded
• 1 acorn squash, halved and seeded
• 1 tablespoon butter
• 1/4 cup chopped sweet onion
• 1 quart chicken broth
• 1/4 cup packed brown sugar
• 1/2 teaspoon ground black pepper
• ground cinnamon to taste (optional)
• fresh parsley, for garnish

Directions

1. Preheat oven to 350 degrees F. Place the squash halves cut side down in a baking dish. Bake 45 minutes, or until tender. Remove from heat, and cool slightly. Scoop the pulp from the skins. Discard skins.
2. Melt the butter in a skillet over medium heat, and saute the onion until tender.
3. In a blender or food processor, blend the squash pulp, onion, broth, brown sugar, pepper, and cinnamon until smooth. This may be done in several batches. (An immersion blender is your friend!)
4. Transfer the soup to a pot over medium heat, and cook, stirring occasionally, until heated through. Garnish with parsley, and serve warm.

 Would love to hear from those who try this or other recipes. Enjoy!

Until next time, Be Well!

Jen

Avocado & Cavier?

Here are ten reasons I love avocados:

Prostate Cancer Prevention
Avocados have been shown to inhibit the growth of prostate cancer.

Oral Cancer Defense
Research has shown that certain compounds in avocados are able to seek out pre-cancerous and cancerous oral cancer cells and destroy them without harming healthy cells.

Breast Cancer Protection
Avocado, like olive oil, is high in oleic acid, which has been shown to prevent breast cancer in numerous studies.

Eye Health
Avocados have more of the carotenoid lutein than any other commonly consumed fruit. Lutein protects against macular degeneration and cataracts, two disabling age-related eye diseases.

Lower Cholesterol
Avocados are high in beta-sitosterol, a compound that has been shown to lower cholesterol levels. In one study, 45 volunteers experienced an average drop in cholesterol of 17% after eating avocados for only one week.

Heart Health
One cup of avocado has 23% of the recommended daily value of folate. Studies show that people who eat diets rich in folate have a much lower incidence of heart disease than those who don't. The vitamin E, monounsaturated fats, and glutathione in avocado are also great for your heart.

Stroke Prevention
The high levels of folate in avocado are also protective against strokes. People who eat diets rich in folate have a much lower risk of stroke than those who don't.

Better Nutrient Absorption
Research has found that certain nutrients are absorbed better when eaten with avocado. In one study, when participants ate a salad containing avocados, they absorbed five times the amount of carotenoids (a group of nutrients that includes lycopene and beta carotene) than those who didn't include avocados.

Glutathione Source
Avocados are an excellent source of glutathione, an important antioxidant that researchers say is important in preventing aging, cancer, and heart disease.

Vitamin E Powerhouse
Avocados are the best fruit source of vitamin E, an essential vitamin that protects against many diseases and helps maintains overall health. (Excerpt from Healthdiaries.com)

I ABSOLUTLY ADORE AVOCADOS!  I add them to my salads, sandwiches, fresh salsa, wraps, etc.  BUT now (thanks to my neighbor’s rockin mom) I also use them in my favorite Cowboy Caviar Recipe.

Ingredients

2 cans (15 oz) black beans, rinsed and drained
1 can (17 oz) can whole kernel corn, drained
2 large tomatoes, chopped
1 or 2 large avocados, peeled and diced
1/2 red onion, chopped
1/4 cup chopped fresh basil

Dressing

1 Tbsp. red wine vinegar
3-4 Tbsp. lime juice
2 Tbsp. olive oil
1 tsp. salt
1/2 tsp. pepper

Combine all ingredients in a large bowl.  Cover and chill. Garnish, if desired with additional avocado slices or basil sprigs, and serve with whole wheat tortilla chips.

So, put on your Cowboy boots, grab some of the green goodness and have at it!

Until next time, Be Well,

Jen

Why Not YOU?

Millions of Americans are searching for more …
time with family … extra income … freedom from debt … an overall balanced and healthy lifestyle.

Individuals from all walks of life are realizing that through AdvoCare they can find the “more” they’ve been looking for and help others along the way. You can too.

AdvoCare offers a proven vehicle for success. You can earn income quickly and take advantage of a business opportunity that can last a lifetime. Many families across America are discovering the joys of running their own home based business and seeing that they can reach their true potential.



Your timing is perfect. So many people are concerned about their nutritional and financial well being. The AdvoCare products and business opportunity are poised to meet the growing numbers of Americans who are searching for answers to meet their healthcare and budgetary needs.



Over the past 18 years, millions of product users have experienced amazing results with weight loss, renewed energy and a new level of physical and financial fitness by using the AdvoCare products. Our energy drinks and nutritional supplements have helped people achieve a more healthy and active lifestyle. There are many others out there who desire a way to feel better, look better and get more out of the their lives.



At AdvoCare, we build champions. See how you can reach new levels of success:

Become a part of team AdvoCare!

Why I Love Garbanzo Beans (Chickpeas)

• They are inexpensive and easy to find. Buy them dried or canned.
• They are versatile. They can be used in soup, stew, chili, on salads, tossed with pasta, added to sauces, made into hummus….or roasted.
• They are a very good source of folic acid, fiber & manganese. Also rich in the minerals iron, copper, zinc, and magnesium.
• They are also a good source of protein.
• They are low glycemic….good for insulin resistant and people with diabetic conditions.
• OH….AND THEY TASTE GOOD!!!!!!

What I do with them…

HUMMUS

I am a huge fan of Hummus – I make my own using this basic recipe. You can play with a basic recipe to create many versions.  I also like a sundried tomato hummus, as well as a pesto hummus which is the addition of fresh basil! Get creative…the most creative I have been was a pumpkin hummus.   I use hummus as a dip with veggies, as a spread on rice cakes or wraps, and add into sauces for added fiber and protein! 

Ingredients:

• 2 (15.5-ounce) cans no-salt-added chickpeas (garbanzo beans), rinsed and drained
• 2 garlic cloves, crushed
• 1/2 cup water
• 3 tablespoons fresh lemon juice
• 2 tablespoons extra-virgin olive oil
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper

Preparation:

Place beans and garlic in a food processor; pulse 5 times or until chopped. Add 1/2 cup water and remaining ingredients; pulse until smooth, scraping down sides as needed.

ROASTED CHICKPEAS

A delicious, low-fat, high-fiber snack that is a great crunchy alternative to the high fat, high calorie chips and snacks out there.  I love these for munching, but also a perfect on-the-go snack, and great for the kids!  I must say...these are slightly addicting...just a fair warning!

About 1/2 cup per person. This recipe will yield about 6 servings.

NOTES:

• You can use regular olive oil or flavored. Roasted garlic oil is great.
• If you are going sweet you might want to add a bit of honey before roasting.
• You can also toss them with some hot sauce if you want them spicy.
• Some seasonings to consider: Black Pepper, Rosemary, Smoked Paprika, Oregano, Curry Powder, Chili Powder, Cinnamon, Nutmeg, Ground Ginger, Ground Mustard, Cayenne, etc.

Ingredients:

• 3 cups cooked chickpeas, or 2 15-ounce cans of beans, drained and rinsed.  Pat DRY with towel.
• 1 T canola or olive oil to lightly coat, or nonstick cooking spray
• Seasonings: I like sea salt and rosemary

Preparation:

Preheat oven to 425˚F.  Spread chickpeas on a baking sheet in a single layer.  Dry roast them for about 20 minutes.  Stir them to avoid sticking and add a little oil and the spices at this time. Bake for another 10-20 minutes until golden brown and crunchy.  Let them cool completely before serving. They get much crunchier after they cool. Store in an airtight container at room temperature.

Chickpeas pack a lot of nutrients and are a great snack arsenal to have at the ready!

Until next time…Be Well.

Jen

20 ways to Kick your Workouts up a Notch

It's Summer - have your workouts taken a back seat??? Let's get back into gear, here are a few tips to switch it up....

1. Change the time of day you workout.
2. If you always do cardio first, try doing it after the weight lifting. Or vice versa.
3. Vary the intensity. You don’t need to kill it every workout.
4. Alter the order you do the exercises. Do you always start with the same exercise? Do small parts first?
5. Redesign your workout altogether. Start over. Change up all the exercises.
6. Don’t do your lifting and your cardio on the same days if you always have in the past.
7. Take up a new sport.
8. Join a new class. Or even a new gym! Change of scenery is good.  **Better yet, come join my class - I love fresh new faces!
9. Get a workout video you can do at home.
10. Change the number of reps you do in each set.
11. Change the number of sets you do of each exercise.
12. Shorten or lengthen your rest periods between sets.
13. Don’t count reps at all! Time yourself instead and just do as many as you can in a given time frame.
14. Add some explosive, plyometric exercises to your routine.
15. Set a goal.
16. Buy yourself some new workout clothes! (But earn them first by adhering to #15 for 4 weeks.)
17. Switch up your music.
18. Get a workout buddy.
19. Increase the weight you’re using.
20. Make it FUN again! We USED to go outside and PLAY. Now we go to a gym and “WORKout”. Make it recess again!

Get up and Get Moving!!!!! 

Until next time, Be Well,
Jen

Healthy Take on Cucumber Raita

Oh my, thinking back to my first introduction to cool cucumber raita was shortly after college I was camping with some friends and her grandmother had made an extrememly tasty cucumber dip with onions and a white creamy substance.  I loved it.  Probably snuck some when noone was looking. 

It was later in grad school in one of my nutrition classes when I learned to create a healthier, lighter version of the said recipe...it is a STAPLE in my house each and every summer.  I hope you will enjoy.

Ingredients:

• 2-3 small-medium cucumbers, seeded, diced
• 1-2 small onions, diced
• 2-3 small tomatoes, seeded, diced
• Fresh basil - 3-4 leaves
• 1 cup non-fat, plain yogurt (plain greek yogurt is good too)
• 1/3 cup cider vinegar
• Pinch of sugar (to taste)
• Salt & Pepper (to taste)

Instructions: 

1) Dice onions, cucumbers, tomatoes, and basil.  Put in bowl.

2) Add yogurt, vinegar, salt, pepper & sugar

3) Use as a dip, or a crisp, cool topping for grilled pork chops, chicken, steak or fish

This Raita chills nicely and allows flavors to blend with time. Fat-free yogurt will combine with water in cucumbers and will thin out.  Greek yogurt will make it more thick, plus the added benefit of protein is a pleaser. Two different taste options.

ENJOY!

Until next time, Be Well.

Jen

Go Ahead...Nobody's Watching!!!

My husband and I have been part of a very special team at our church for our entire marriage and every year this poem is read at the close of our session.  I feel compelled to share it tonight because with all that is going on in the world, in our country, in our communities and homes...NOW is the time to Get Up, Take a Stand, and GET MOVING - sure, I am a trainer and a self-proclaimed adrenaline junkie...but I am talking more than just moving our bodies to be healthy.  I'm talking about getting off the couch and living. Doing. Taking Action!  I am tired of seeing other people's "realities" on the television.  It is a great disservice to all that can be happening outside our own front door (or in, for that matter).

If you are tired of being tired.  Tired of where you are.  Ready to make a change...well - don't let anything stop you.  As we all know...Life is a blink.  Make yours count.

DANCE LIKE NOBODY'S WATCHING:

We convince ourselves that life will be better after we get married, have a baby, then another.

Then we are frustrated that the kids aren't old enough and we'll be more content when they are.
After that we're frustrated that we have teenagers to deal with. We will certainly be happy when they are out of that stage.

We tell ourselves that our life will be complete when our spouse gets his or her act together, when we get a nicer car, are able to go on a nice vacation, when we retire.

The truth is, there's no better time to be happy than right now.

If not now ... when?

Your life will always be filled with challenges. It's best to admit this to yourself and decide to be happy anyway.

One of my favorite quotes comes from Alfred D Souza ...

"For a long time it had seemed to me that life was about to begin.
But there was always some obstacle in the way, something to be gotten through first, some unfinished business, time still to be served, a debt to be paid. Then life would begin. At last it dawned on me that these obstacles were my life."

This perspective has helped me to see that there is no way to happiness. Happiness is the way.

So, treasure every moment that you have. And treasure it more because you shared it with someone special, special enough to spend your time ... and remember that time waits for no one ...

So stop waiting until you finish school ... until you go back to school ... until you lose ten pounds ... until you gain ten pounds ... until you have kids ... until your kids leave the house ... until you start work ... until you retire ... until you get married ... until you get divorced ... until Friday night ... until Sunday morning ... until you get a new car or home ... until your car or home is paid off ... until spring, until summer ... until fall ... until winter ... until you are off welfare ... until the first or fifteenth ... until your song comes on ... until you've had a drink ... until you've sobered up ... until you die ... until you are born again to decide that there is no better time than right now to be happy ...

Happiness is a journey ... not a destination!!

Thought for the day:
"Work like you don't need money,
Love like you've never been hurt,
And dance like no one's watching."
Author:Crystal Boyd

Until next time...Be Well.

Jen

CSA Pickup #3 - Collards, Scapes & Sugar Snaps

Summer meals are getting better around here!!!  This was our CSA pickup #3.  As always, the big leafy green lettuce, onion and tomatoes found their way into one of the plethora of salads we enjoy.  Strawberries – need I say more…GONE!  The zucchini was chopped then grilled with a bit of balsamic vinegar and olive oil.

You might be thinking…what about the other three items? Well, “I’m glad you asked that question” ; )

The first item is COLLARD GREENS, the second is GARLIC SCAPES and the third are a prize possession here – SUGAR SNAP PEAS!

If you haven’t tried Collards….you really should.  They are an excellent source of Vitamin C, soluble fiber, and multiple disease fighting nutrients.  They are often prepared much like other green leafy vegetables such as spinach, kale or other greens.   I am rather new to the ‘world of collard greens’ but I am a fan. 

The Garlic scape is the stem from which the seed head of the garlic bulb is formed.  As the bulb grows, the garlic stalk lengthens and the garlic scape will begin to curve.  The scape has a lot of flavor, although not quite the same level of pungency as the bulb. 

Scapes can be used much the same way as garlic and fit well in dishes that would compliment garlic. 

My first introduction to scapes was only last year via this CSA.  So limited as it may be, we will surely develop a friendship. 

So onto the dish: Sautéed collard greens, scapes & celery with ground lean turkey; lemon-basil quinoa & raw sugar snap peas.

Rather than give a recipe – because there was none…I’ll just tell you what I did.

1)      Boiled a pot of water and add the collards (removed from stem) for about 15 mins until tender, drain.

2)     Sauté in oil, chopped celery, onion and scape and add collards, until tender.

3)     Brown the turkey meat and drain, add a little teriyaki sauce for flavor.

4)     Combine collards & turkey.

5)     Serve with quinoa (more on this whole grain soon) and fresh sugar snap peas.

This was truly a quick and easy and GONE dinner. 

Whether you are from the South or not…Collards are just a great addition to your repertoire.

Until next time, Be Well.

Jen

FEEL, KNOW and SEE!!!!

Looking to jumpstart your weight loss, have more energy, and better your overall health? Now's the time to take the 24 Day Challenge!

This bundle features everything you need to get you moving toward your next goal and create your healthy lifestyle change. Along with recipe suggestions, grocery lists, and goal tracking, you will be provided with all the nutrition products you need to guide you in the process.   I do not believe in diets/trends of not eating this or that, or only eating ‘this’ food.   Your body NEEDS nutrients and food to be fueled and function properly – along with clean eating and Advocare supplements/products – you will feel AMAZING!

Days 1-10 Cleanse Phase
The first ten days are about cleansing your body of toxins and preparing for optimal nutrient absorption, and you may enjoy weight loss as well! Kinda like an oil change for the body.* It is not a starve yourself silly, drink lemon juice & maple syrup kind of cleanse.  It is EATING clean, and adding in some probiotics, fiber and herbal supplements that help rid your body of toxins.

Days 11-24 Max Phase

Give your body the best tools you need to achieve your next weight management goal during days 11-24!*
Unlike walking into a store, purchasing whatever has been sitting on the shelf, and walking out not knowing how to use it – you will be given support and guidance throughout your entire challenge. 

My husband and I are currently on Day 8 of our 24 day challenge – we do one every 90 days.   

This is the AdvoCare Herbal Cleanse Pack we use. I love this because it works; you eat food and it promotes a strong metabolism to give you great results. It is a healthy, effective and gentle cleanse for every body. It is very easy to do with minimal evasion in your routine. No one but you will know you are on a "cleanse" unless you are really bragging about it, or losing weight enough were people see a difference in your body composition and notice your energy level soar. When you combine the cleanse with SPARK, Catalyst, OmegaPlex and Meal Replacement Shakes for breakfast, you will see results such as a reduction of body fat & waste weight loss, as well as added protection for your lean muscle mass.

I did my first cleanse Feb. '11 after having my third baby - I lost 6lbs in the first 10 days. Right now, I am 16lbs lighter, have amazing energy. I feel the healthiest I have ever been and it all started with this 10 day program and, of course, a SPARK!

The Herbal Cleanse box has 3 components, well actually 4. Inside the box are Fiber Drink packets (6), ProBiotic restore Ultra packets (7), and Herbal Cleanse Tablet packets (7). The 4th is the FACT you get to eat...good clean food and supplement with the best Omega-3 fatty acids your body needs to flush out our "bad" fats and toxins.

You start with waking up to an 8 or 9oz SPARK and 3 Catalyst. SPARK will supply you with up to 5 hours of great energy, is sugar-free, no crash and protein building blocks known as "amino acids" that fuel your muscles for energy. Catalyst is additional amino acids that build lean muscle. Want muscle? Use Catalyst!

You're going to eat 5-6 small meals a day. This is not a problem for me because I love to eat and love the chocolate Meal Replacement Shakes for breakfast (24 grams Protein, 24 grams Complex Carb, 50% daily vitamins, 26 vitamins and minerals...they taste amazing). Take in 4-6 OmegaPlex capsules with a meal of your choice. Use Spark instead of your morning coffee and afternoon soda or Starbucks fix. Drink lots of water all day long! At the end of the day, you take the Herbal Cleanse Tablet packet.

I feel so great when I’m on this cleanse system. I think it's because I know I'm “getting out the gunk” building up in my body and my body is better able to absorb nutrients from the good food I put into my body. I am more positive and have great energy and will power. I love having control over my nutrition and make better choices.

A few things you will avoid will be simple carbs such as white breads, potatoes, pastas & rice.  You will be able to enjoy whole grains. You will lose even more weight, feel great and have amazing energy after the 10 days. Try legume, beans, lean meats, nuts, veggies and fruit for your fuel during the 10 days, staying away from the obvious fried foods, butter, dairy, coffee and alcohol, too. As I mentioned, drink lots & lots of water!

I have guides, grocery lists, and give you 100% support and accountability that when you order your cleanse bundle through my website. If you are serious about changing your lifestyle, trimming off body fat and feeling great every day, you will answer my call and talk with me on Days 1, 3, 7 & 10 so I can follow up, answer your questions and give you more help if you need it.

Every person who has used the products correctly, ate 5-6 small meals, drank water and Spark received wonderful results. Who doesn't love to eat, feel great and drop a few pounds that hold us back from the energy and body we want to have. Check in with me so I can set up the bundle that's right for you. You have choices. I choose to do cleanse every 90 days and each time feel better, look better and have more energy.

Contact me today to discuss and get you started immediately.  Limited to the first 5 people!

Want a discount on your products? Become a wholesale account member with no further obligations (unless you want to earn $), no gimmicks or minimum orders, you can enjoy a 20-40% discount on all your purchases, plus receive $50 in FREE SPARK & SLAM.

*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

Until next time, Be well,

Jen

DON'T BE PERFECT!

Are you perfect - with your EATING, that is???  I know.  You’ve heard this before and there are not many of us left who don’t know how we should be eating. But ARE YOU?  Answer these questions truthfully.

1. How often do you go shopping for groceries?
2. When you go shopping, do you spend most of your time on the perimeter of the store?
3. How many servings of vegetables do you eat a day?
4. Are you eating small frequent meals/snacks?
5. Are you having protein with every meal/snack, especially breakfast?
6. Do you eat more packaged (frozen or canned) fruits and veggies than fresh?
7. How many servings of white bread, pasta, rice, etc do you eat a day?
8. How often do you use sauces, dressings or other prepared additions to your meals?
9. How often do you add sugar to your coffee, cereal, or anything else you consume?
10. How often do you eat fast food?
11. How often do you eat snacks from a vending machine?
12. How many drinks a day do you consume that are not just water?

I am certainly NOT the food police – don’t want to be.  But it IS important to be aware of what we are eating and how it is making us FEEL – immediately and then afterwards.  There is a strong connection to eating and emotions (I won’t go into that here).  We all think we’re doing pretty good, because we know what we’re supposed to be doing, but how often are we doing it?

THAT BEING SAID - If you try to be perfect, sad to say, it’s NOT going to happen.  If you don’t indulge once in a while you’re going to drive yourself crazy.  

So instead of setting yourself up for disappointment I suggest you try the 90/10 rule.  Moderation is key.  Eat healthy/clean 90% of the time so the other 10% isn’t so detrimental.

We swallow greedily any lie that flatters us, but we sip only little by little at a truth we find bitter.  ~Denis Diderot

Summer is the perfect time to take stock of what we are eating – FRESH is everywhere, HEALTHY can be fast, HEALTHY is ACCESSIBLE!

Until next time, Be Well.

Jen

CSA Pickup #2 - Strawberry-Kiwi-Homemade-Lemonade

So, I am playing catch up here, we are now going on week 4, but here is the fresh lovely produce we received from the Dillner Farm CSA:

Lettuce, tomatoes, kale and do you recognize the red stalks???  It’s Rhubarb.

And lastly, the MOST sweet & delicious strawberries you will never get from a grocery store!

Now, you can guess that the Kale was promptly used for the baked kale chips as previously posted.  The lettuce and tomatoes found their way into some crisp salads.  

The rhubarb was destined for a strawberry/rhubarb tart…but the weather was too hot to bake that week, so it has yet to find its way out of the crisper – believe me it will.

The strawberries, well, most have been gobble up by the plethora of little (and big) fingers that reside here, BUT the rest went into the following Strawberry-Kiwi Lemonade.

Getting kids involved is always an adventure – but they had a blast muddling the fruit.

Simple & Easy & Homemade Strawberry & Kiwi Lemonade

Ingredients:

6 cups cold water
1 cup fresh lemon juice
½ cup sugar (to taste)
5-6 small strawberries cut into pieces1 small kiwi, cut into pieces

Instructions:

1)      Mix & stir water, lemon juice and sugar in a pitcher until sugar is dissolved. 

2)     Divide strawberry & kiwi pieces into drinking glasses.  Muddle with spoon until fruit is mashed.

3)     Pour lemonade into glasses and stir.

4)     Add fun umbrella to glass and enjoy (can also be blended with ice for a frosty refreshing cooler for the summer).

Until next time, Be Well.

Jen

Meet My Friend...KALE!

Kale is a leafy green, cruciferous vegetable similar to collards, but with added benefits not shared with other greens.

What are the Benefits?

·         Kale provides iron, magnesium, fiber and is high in A and C vitamins.  The calcium in kale is more readily absorbed than the calcium in other foods, including dairy.

·         Kale can provide you with some special cholesterol-lowering benefits.

·         Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate.

·         Kale is now recognized as providing comprehensive support for the body's detoxification system (more on that soon).

·         Kale's is full of powerful antioxidants and has anti-inflammatory benefits.

·         Kale helps regulate women’s estrogen levels and can help prevent conditions associated with hormone imbalance such as the symptoms of menopause. The benefits of kale even extend to pregnancy and breastfeeding. Kale offers folic acid to protect your baby’s growth and to stimulate milk supply.

Research shows that eating dark greens may help maintain good health by reducing your risk of heart disease, some cancers, and several other illnesses. They're also rich in beta-carotene, folate, and vitamins C, E, and K, which help protect against free radicals (unstable oxygen molecules that can damage cells). Eating dark greens regularly may also lower blood pressure and cholesterol, promote normal eyesight, and improve gastrointestinal function. -from whfoods.com

How Much Is Enough?

The most recent dietary guidelines published by the US Department of Health and Human Services recommend consuming at least 3 cups of dark-green vegetables per week, but if you're like most Americans, you don't get enough.

You'll want to include kale as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided. At a minimum, include cruciferous vegetables as part of your diet 2-3 times per week, and make the serving size at least 1-1/2 cups. Even better from a health standpoint, enjoy kale and other vegetables from the cruciferous vegetable group 4-5 times per week, and increase your serving size to 2 cups. -from whfoods.com

How to Cook?

Kale is one of the healthiest vegetables around and one way to be sure to enjoy the maximum nutrition and flavor from kale is to cook it properly. Steam kale for 5 minutes will boost the cholesterol lowering benefits.  You can also cook kale by water sautéing for stir-fries, soups, or even baking.  A benefit of kale is that it is a versatile ingredient to cook with.  Like spinach, it will shrink during cooking and doesn’t take very long to cook. Kale recipes tastes great combined with rice, used in oriental dishes or added to pastas.

How to Store?

After buying kale, keep it unwashed in a plastic bag in the crisper section of your refrigerator. Wrap a wet paper towel around the leaves to lengthen the freshness. The taste of kale gets stronger the longer you store it, so try to use it within a week or so.

MY FAVORITE KALE RECIPES:

1)     Baked Kale Chips

 

Ingredients

·         1 bunch kale

·         1 tablespoon olive oil

·         1 teaspoon seasoned salt

Directions

1.       Preheat an oven to 350 degrees F . Line a non insulated cookie sheet with parchment paper.

2.       Remove leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with olive oil and sprinkle with seasoning salt. 

  3.       Bake until the edges brown but are not burnt, 10  to 15 minutes.  Enjoy!

2)     Minestrone Surprise Soup – from whfoods.com

Prep and Cook Time: prep time: 20 minutes; cooking time 45 minutes Ingredients: ·         5 cups chicken or vegetable broth ·         1 medium onion, chopped fine ·         6 medium sized cloves garlic, chopped ·         1 stalk celery, diced (to yield about 1/2 cup) ·         2 medium sized carrots, peeled and diced into ½-inch pieces (to yield about 1 cup) ·         1-1/2 cups finely chopped kale ·         1/4 cup diced portabella mushrooms 1 15 oz can diced tomatoes ·         1 TBS dried Italian herbs ·         1 15 oz can navy beans, drained ·         salt and black pepper to taste

Directions:

1. Prepare ingredients by chopping and measuring.
2. Heat 1 TBS broth in medium soup pot. Sauté onion in broth over medium heat for 5 minutes stirring frequently. Add garlic and continue to sauté for another minute.
3. Add broth and rest of ingredients except beans and salt and pepper. Bring to a boil on high heat, reduce heat to low and continue cooking, uncovered for 45 minutes or until vegetables are tender.
4. Add beans, cook for another couple minutes, season with salt and pepper, and serve.

This soup is also great to freeze for the winter months!!!!

I do hope you will give Kale a try.  Kale chips never last past dinner time in our house!

Until next time, Be Well!!!

Jen