Category: Nutrition

Healthy Upgrades: Upgrading your Bar

Let’s Set the Bar!

Bars can be an easy, grab and go snack option, but they’re not all nourishing, despite what’s on the front of the package. Plus, if you have even ventured into the bar aisle (yes, there’s an aisle of ‘em), you have probably become overwhelmed with the sheer number of options. I do! There are vegan bars, protein bars, breakfast bars, raw bars and more; I’m dizzy just thinking about it!

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DIY Herb Garden

Spring has sprung and there is no better time to plant a garden. Not your bag? It’s easier than you might think. An herb garden can be as simple as some dirt, a few seeds and a pot! They’re a great way to venture into the world of gardening because they’re easy, convenient and can be grown in a container. PLUS growing your own herbs saves you money and may even inspire a new recipe.

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Juicing vs. Blending

Sipping on a cold and refreshing smoothie or juice is a great way to stay refreshed and hydrated during the warmer months. I often get asked whether it is better to blend or juice fruits and veggies and it seems that many are confused by these terms.

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Spring Pea Hummus

pea pod

Finally, we are showing signs of spring! This winter provided us with plenty of snow and cold, and we are all ready for fresh air and greenery. Plus, this time of year always gets me excited to start thinking about my own home-grown garden goodies.

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Healthy Green Recipes for Spring

The Eagles Super Bowl win is a great time to experiment and find unique ways to add some greens into your diet.  Unite for HER Nutritionist Erin Pellegrin RD, LDN, has two healthy recipes to help you celebrate the big day and satisfy your sweet or savory tastes.  Go Birds!

Eagles Green Minty Orange Smoothie
8 oz. coconut water
2 naval oranges
1 ripe banana
1-2 C raw spinach
1 tbsp fresh mint
1/2 large cucumber, Read more

Freezing Produce

One of my favorite kitchen tricks is to freeze different fruits and vegetables throughout the summer months and even into early fall. When produce is seasonally and locally sourced it’s at its nutritional height so it’s the perfect time to not only eat them fresh, but also to freeze them and seal in those good nutrients so you can enjoy them at a later date. Much easier than canning and pickling, freezing produce only takes a little bit of prep work you’ve got ready-to-go fruits and veggies to use all year long.

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Berries

Strawberries, raspberries, blueberries and blackberries are in-season locally mid-May through August. Fresh, local berries are succulent, sweet, beautiful in color, and bursting with nutrients.

From a health standpoint, berries contain a variety of phytochemicals, namely anthocyanin and quercetin. They also have very high antioxidant content relative to other fruits and vegetables. The phytochemical and antioxidants in berries play a significant role in preventing cancer growth and reducing inflammation. In addition to berries anti-cancer properties,

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Tomatoes

Heirloom, Cherry, Grape and Roma, I cannot get my fill of tomatoes this time of year. Rich in fiber and lycopene, a powerful antioxidant, this sweet summer treat can usually stand alone when they are in season. My nightly routine usually includes a simple tomato salad with olive oil, salt, pepper and basil or oregano, though I am always up for a more adventurous recipe. Here are a few of my favorites to inspire you.

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Summer Drinks

Summer is near and that means more time spent outdoors with family and friends, enjoying backyard BBQ’s, beach days, camping and low-key picnics. It also means more sun exposure and hotter humid temps, which tend to leave us dehydrated and feeling sluggish. Grabbing that nearby cola or sweet tea is probably pretty tempting, but these types of beverages are loaded with extra sugars, preservatives and other unnecessary additives that are less than nourishing for our body.

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Decrease Food Waste: Produce Shelf-Life Cheat Sheet

My weekly produce hull, be it from the store, the farmers market, or my CSA can be both exciting and daunting. Let’s be honest, we all WANT to eat each and every fruit and vegetable we have but there are times that I can’t use all of them before they start to wilt. There had to be a better way. I decided to pay closer attention to the shelf life of each item. I used the produce with the shortest shelf life first and it helped to cut down on my food waste.

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