Browsing Tag

Veggies

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Getting them greens in

We all heard it before: eat more greens. Vegetables are the foundation of a healthy diet and your fountain of youth (you know the drill). But getting them greens in is easier said than done if you ask me.

Vegetables are incredibly rich in nutrients and antioxidants, which boost your health and help fight off diseases. In other words, true power food! Pretty awesome, right? Saying that you will start to eat more veggies is easy, but when it comes to it, many of us fall short of our daily needs.

We therefore give you five tips on how to be getting them greens in. We´re not promising a miracle, but maybe you’ll get inspired to lure in some more.

Throw them in a mixer
Adding greens to your smoothie is maybe the simplest way eat more vegetables. Maybe you´re not a hard-core green-smoothie lover, but simply adding a handful of spinach does the trick. Take a look at our smoothie recipes, we got tons of yummy inspiration.

Boost your brekkie
Lots of breakfast dishes are seriously better with some greens. Don´t agree? Let’s give you some examples: avocado toast, scrambled eggs with spinach and tomatoes, sandwich with crème cheese topped with carrots and so much more. There is no limit!

Greens for starters
Many of us usually have salad or veggies on our dinner plate, but start eating what we find the tastiest first. Which often means that the veggies are eaten lastly and most likely to be left over too. Why not serve your veggies as a starter? That way you make sure to have eaten them before you get too full AND you end up having a two-course dinner, win win!

Replace your chips
Have you ever tried kale chips? Easy peasy to prepare and so yummy. And best of all; way healthier than potato chips and that way you get some kale into your system too. Take a look at our recipe here.

Salute the snack
Ok, we are true snack lovers, as you know, and would never in our wildest dreams suggest celery instead of chocolate. Nevertheless, cutting up some veggies (and fruits) and bring along to work, school or just have them in your handbag, available when hunger kicks in, is a great way to add some extra greens into your diet and help you when hunger strikes.

So, best of luck! See you on the other side.

And remember, everything is difficult before it becomes easy. Small steps in the right direction are better than a huge leap you’ll stumble on.


By: Henriette Danielsen

Food

Proper Nutrition to Fuel Your Body

Keeping track of the nutrients we get can be pretty difficult work. You might wonder at times if you’re not getting enough veggies or protein in your diet. Today, we’re going to discuss some dietary guidelines and how we can help ensure we get the right nutrients daily.

First, let’s discuss what a healthy eating pattern is, and why it’s important!

According to *health.gov, a healthy eating pattern is one that meets all your nutritional needs and is adaptable – it’s not about restriction, it’s about balance! It’s recommended that to get proper nutrition, one must eat a variety of vegetables from all subgroups – think dark green, starchy, legumes, and other veggies.

Fruits, fat-free or low-fat dairy, a variety of protein (seafood, lean meats, eggs, legumes), and oils. They also recommend to limit saturated fats and trans fats, added sugars, and sodium. The daily recommended serving is 2 cups of fruit and 2 ½ cups of vegetables per day. Please keep in mind that these are recommendations for individuals in the U.S., so dietary guidelines may differ slightly between countries.

There are many different ways to ensure you get the right nutrition, and I believe everybody is different with how much they need. Some people have dietary restrictions that make them unable to consume nutrients from various sources (think vegetarian, dairy-free, or gluten-free even). In these instances, nutrition can be supplemented by things like vitamins, green smoothies (if you can’t stand your veggies), or protein shakes.

As someone who struggles with getting the daily recommendation of fruits and vegetables a day (along with 77% of American adults…oops!), visual aides such as this one, that show how much I should be getting each day are really useful to me. Be mindful of what you put on your plate, try to include veggies, fruits, whole grains, and protein in each meal, but don’t go overboard. Remember to enjoy your food and trust your body to know what it needs to take care of itself.


This post is contributed by Samantha Thayer, Online Outreach and Education Specialist from What’s Up, USANA?. For more information on health, feel free to visit their blog or find them on Twitter @USANAInc.

*Sources: U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary Guidelines for Americans. 8th Edition. December 2015. Available here.

Drinks

Juice boost

Fruits and veggies are great sources of vitamins and minerals, so why not give thanks to your body and immune system by drinking a real vitamin C booster? Try our recipe below, we hope you will like it!

Ingredients
2 oranges
Fresh ginger (peeled, about 2 cm)
1 mango (you can use both fresh or frozen)
2 carrots

Instructions
Juice all ingredients and serve in a glass over ice. Voilà – it’s as simple as that!


By: Linnéa Nilsson / Photo: Pexels.com

Food

The crunchy powerfood

Carrots are one of the most widely used vegetables in the world and available all year around. But what makes this veggie so popular and why should we eat it?

Carrots can be tracked back as far as 5, 000 years to the lands of Iran and Afghanistan. Back then, almost all cultivated carrots were purple. The orange colored carrots we know today were introduced in the late 16th century.

People first grew carrots as medicine, not food.

Today, carrots come in various colors, like black, pink, purple, yellow, white and the most common one, orange. This veggie can be sliced, grated, juiced, julienned, sautéed, puréed, baked as chips and the list goes on. But it’s not only the various ways to eat the veggie that makes it so popular; It has a long list of health advantages!

Carrots are best known for their rich supply of beta-carotene, in addition to a wide variety of antioxidants and other nutrients. It’s also said that carrots help lower the risk of cancer, prevent heart attacks, improve vision and reduce the signs of aging. Furthermore, they have the ability to increase the health of your skin, improve digestion and boost the immune system. Makes you want to buy some more carrots, right?

If you feel inspired to add more carrots to your diet, remember that there are more fun ways to eat them than just munch on them. Here is some inspiration:

Soup
The sweet and earthy taste is perfect in warm soups, and gives it a creamy consistence. You can either make a carrot soup or add it to a vegetable soup.

Cake
Carrot cake and carrot muffins, do we need to say more? Get creative an add carrots to your baking.

Salad
Rasp or cut your carrots in small pieces and add to your salad. Not only does it add some color to your meal, but it tastes crunchy and delicious.

On toast
Have you ever tried rasping a carrot and add on top of a toast with some cream cheese? If the answer is no, you know what you got to do!

Juice
If you have a juicer, juice your carrots. Perfect addition to your breakfast or just when you’re feeling thirsty. The bright color and strong flavor will make your day.


By Henriette Danielsen

Food

Tropical fruits and veggies worth taking a closer look at

Have you ever wondered what those strange-looking fruits and veggies in your local store are and how to eat them? Below is a short guide to seven tropical fruits and vegetables from around the globe worth trying!

Durian
Durian is said to be the world smelliest fruit, with a very strong aroma. It’s actually so strong that it’s banned on Singapore subways, as well as many hotels and airports in South-East Asia. But don’t let that scare you, the taste is delicious. The football-sized fruit is growing in tropical climates and have a very limited season and short shelf life. Cut the durian in half and scoop the edible flesh out of the husk.
durian-ready

Jabuticaba
This fruit is native to South America, Argentina and Brazil, and has a purple color, looking a little like a blueberry. The funny thing with them is that they grow off the trunk of the tree. Jabuticaba can be eaten raw or be used to make jellies and drinks, and is anti-inflammatory and full of antioxidants.
Jabuticaba-ready

Pitaya
Pitaya, also called dragon fruit, is grown in Southeast Asia, South America and Mexico. It’s actually a type of cactus and is both sweet and crunchy, tasting like a cross between pear and kiwi. It’s loaded with different nutrients, such as vitamin C, calcium, antioxidants and fiber. Unsure if the fruit is ripe? Hold it in your palm and try pressing the skin with your fingers. It should be a little soft, but not too mushy. Cut the fruit in half and scoop out the flesh and eat, just like a kiwi.
dragon-fruit-ready

Romanesco
Romanesco is an edible flower from the family that includes broccoli, cauliflower, Brussels sprouts and cabbage. It can be served raw, lightly cooked, or cooked through, and tastes very similar to cauliflower, but with a nuttier flavor.
romanesco-ready

Rambutan
Rambutan has its origin in Southeast Asia, but has been imported around the globe and is now commonly cultivated in Mexico and on Hawaii. It has a hairy exterior, but when peeled away a tender, fleshy fruit is revealed. The taste is both sweet and sour, a little like a grape. Cut a slit in the skin and open it gently. Eat raw, but be aware of the stone in the middle.
rambutan-ready

Kiwano melon
The Kiwano is also known as the horned melon and is native to the Kalahari Desert. The taste is like a cross between cucumber, zucchini, and kiwifruit. However, the more it ripens the more it tastes like a banana. Cut it in half and eat with a spoon, add to a salad or drink it.
kiwian-melon-ready

Litchi
These berries are both delicious and juicy! Besides being nutritious they bring a cooling effect on the body. Perfect to beat the summer heat. They have a sweet as well as sour taste, depends on how ripe it is. Give it a little squeeze, and if it doesn’t collapse or leak, it’s eatable. Peel away the outer skin and eat the white, semi-translucent flesh inside. But keep in mind there is a large sees in the center of the fruit.
litichi-ready


By: Henriette Danielsen