Smart Tips: Shopping for vegetables and fruits

10 Tips: Liven Up Your Meals with Vegetables and Fruits 

Discover the many benefits of adding vegetables and fruits to your meals. They are low in fat and calories, while providing fiber and other key nutrients. Most Americans should eat more than 3 cups — and for some, up to 6 cups — of vegetables and fruits each day. Vegetables and fruits don’t just add nutrition to meals. They can also add color, flavor, and texture. Explore these creative ways to bring healthy foods to your table. 

1. Fire up the grill
   Use the grill to cook vegetables and fruits. Try grilling mushrooms, carrots, peppers, or potatoes on a kabob skewer. Brush with oil to keep them from drying out. Grilled fruits like peaches, pineapple, or mangoes add great flavor to a cookout.

2. Expand the flavor of your casseroles
   Mix vegetables such as sauteed onions, peas, pinto beans, or tomatoes into your favorite dish for that extra flavor.

3. Planning something Italian? 
   Add extra vegetables to your pasta dish. Slip some peppers, spinach, red beans, onions, or cherry tomatoes into your traditional tomato sauce. Vegetables provide texture and low-calorie bulk that satisfies.

4. Get creative with your salad
   Toss in shredded carrots, strawberries, spinach, watercress, orange segments, or sweet peas for a flavorful, fun salad.

5. Salad bars aren’t just for salads
   Try eating sliced fruit from the salad bar as your dessert when dining out. This will help you avoid any baked desserts that are high in calories.

6. Get in on the stir-frying fun
   Try something new! Stir-fry your veggies — like broccoli, carrots, sugar snap peas, mushrooms, or green beans — for a quick-and-easy addition to any meal.

7. Add them to your sandwiches
   Whether it is a sandwich or wrap, vegetables make great additions to  both. Try sliced tomatoes, romaine lettuce, or avocado on your everyday sandwich or  wrap for extra flavor.

8. Be creative with your baked goods
   Add apples, bananas, blueberries, or pears to your favorite muffin recipe for a treat.

9. Make a tasty fruit smoothie
   For dessert, blend strawberries, blueberries, or raspberries with frozen bananas and 100% fruit juice for a delicious frozen fruit smoothie.

10. Liven up an omelet
    Boost the color and flavor of your morning omelet with vegetables. Simply chop, sautée, and add them to the egg as it cooks. Try combining different vegetables, such as mushrooms, spinach, onions, or bell peppers.

Adapted from the Choosemyplate Liven up your meals with fruits and vegetables handout.

Basil Turkey Sandwich

Basil Turkey Sandwich

Two slices of bread and a little creativity is all that is needed for a mouthwatering sandwich that transports you to a midday get-away. The combination of hot summer heat, plentiful fresh basil, and lean flavorful turkey slices make this Basil Turkey Sandwich extraordinarily delicious. Sink your teeth into a symphony of flavors and textures that re-energize and nourish your body.

Basil Turkey Sandwich

makes: 1 sandwich

 This sandwich has all the fixings of a pesto sauce without the fuss; just perfect for one or many sandwiches.

 2 (1 oz.) slices whole wheat bread

1 garlic clove, cut in half

2 teaspoons extra virgin olive oil

4-5 spinach leaves

1-tablespoon Parmesan cheese, shavings

2 oz. turkey breast 

4-large basil leaves, fresh

Rub bread with garlic halves. Drizzle oil on each piece of bread. Layer each with spinach leaves, cheese shavings, basil and turkey. Bring pieces together into a sandwich. Serve with carrot sticks.

Tip: Lean roast beef is equally delicious in place of turkey.

Dining -Al fresco

Turn a backyard evening meal into an al fresco dining experience

Al fresco means taking place or located in the open air or outdoor in Italian. 

Relax your evenings away in the comfort of your own backyard. Whether you are back in the office or still working from home now is the time to take advantage of these perfect summer nights. Set a pretty table scape: Cover the table with a simple tablecloth (paper one will do) and some nice tableware and you have the setting for a beautiful evening dining experience. Prepare an easy menu and enjoy the delicious simplicity!

Get your Magnesium!

Beans with Swiss chard and tomatoes

Beans with Swiss Chard and Tomatoes. A delicious way to get magnesium in in your diet. One half cup of cooked beans contains 61 mg and one half cup cooked Swiss chard contains 75 mg. Women need 350 mg and men need 400 mg of this macro mineral. This recipe supplies more than one third of your day’s needs. Magnesium  helps to maintain normal nerve and muscle function, supports a healthy immune system, keeps the heart beat steady, and helps bones remain strong. It also helps regulate blood glucose levels and aid in the production of energy. Magnesium is plentiful in beans and leafy greens such as Swiss chard and beans.

Beans with Swiss chard and tomatoes, serves 2

1 small bunch red Swiss chard, leaves only.

1- 15 oz can cannelini beans, rinsed and drained or home cooked

1-15 oz can diced tomatoes

¼ cup reduced-sodium chicken broth

1 tablespoon chopped basil

¼ teaspoon hot pepper flakes

2 tablespoons grated Parmesan cheese

1/4 teaspoon salt or to taste

Heat oil in a medium nonstick skillet. Add garlic, cook for one minute. Add Swiss chard and sauté over medium heat, 2-3 minutes. Season with salt to taste. Add tomatoes and chicken broth and cook for 10 minutes, stirring occasionally. Add beans, basil and pepper flakes and simmer 3-5 minutes. Remove from heat, transfer to serving dish and sprinkle with parmesan.

Tip: Kale, escarole or spinach make great substitutions for the chard. There is no real nutritional difference between red and green Swiss chard.

Bring a little bit of summer into winter

Delicious Peach Crisp

No need to wait until summer for a delicious peach crisp. Baking frozen peaches under a layer of sweet and spicy flour and oatmeal mixture can transport you to a summer backyard cookout. A luscious crisp and soft combination swimming in the melted scoop of ice cream placed on top can make snow a welcome sight.

To request a free copy of this recipe, send an email to: anna@eatingfromwithin.com

Uncomplicated Meals!

Colorful cherry tomatoes and homemade chicken salad along with sponge cake cups filled with maple flavored yogurt a real treat. Give your body the nutrients it craves and the flavors you like. Keeping your choices as wholesome as possible is key to a happy and healthy relationship with your body.

An uncomplicated plan!

Eating is supposed to be an intentional act where we eat foods to provide our body for the essential nutrients it needs to maintain good heath. Consuming a variety of wholesome foods from the five basic food groups is all the body requires to steadily and effectively do its daily job. However, given all the suspect nutrition information overload we are lead to believe that to stay healthy we must ascribe to some confusing and complicated eating plan such as: low carb and high protein diet or plant only diet or fast for periods of time and the list goes on. I would like to show you that providing your body with the nutrients it needs to maintain health and keep us happy is easy and uncomplicated. Simply choosing foods from the five food groups - grains, vegetables, fruits, protein and milk and milk products is a terrific first step. Add a bit of healthy fats and keep refined foods and added sugar at a minimum and see how breakfast, lunch and dinner meals are a no brainer to plan.

Anna

Arugula Salad

Arugula salad with pine nuts.

Rich in anti-inflammatory compounds and delicious!

This is a great go-to salad, quick, easy and delicious with incredible health benefits as a bonus!

Arugula Salad With Pine Nuts

Serves: 4         

 Ingredients

4 cups baby Arugula

1 apple, golden delicious, cut in pieces

2 tablespoons pine nuts, toasted

1 tablespoon lemon juice, fresh

1 tablespoon extra virgin olive oil

1 tablespoon red wine vinegar

1/2 teaspoon salt or to taste

1/4 teaspoon fresh ground black pepper

Directions:

Wash and drain arugula. Toss apple pieces with lemon juice.

 To toast pine nuts; place nuts in a small skillet and cook for a few minutes on medium heat, stirring continuously. Remove as soon as they begin to turn golden brown. Cool for a few minutes. Toss all ingredients. Serve.

New Ideas For Vegetables And Fruit!

Warm chicken salad with sherry vinaigrette, walnuts and pasta is perfect for a weeknight meal.

A few drops of a citrus syrup is all it takes to turn plain strawberries into a refreshing dessert!

For recipes email: anna@eatingfromwithin.com

Let’s face it, We know that vegetables and fruits have many health benefits but they are not the first thing that come to mind for something good to eat. Except that when we include them in our meals, they can turn a hum drum recipe into an exciting dish. Plus they are low in fat and calories, while providing fiber and other key nutrients. They can also add color, flavor and texture.

Here are 10 tips to help kick up your meals with vegetables and fruits.

1. Fire up the grill
   Use the grill to cook vegetables and fruits. Try grilling mushrooms, carrots, peppers, or potatoes on a kabob skewer. Brush with oil to keep them from drying out. Grilled fruits like peaches, pineapple, or mangos add great flavor to a cookout.

2. Expand the flavor of your casseroles
   Mix vegetables such as sautéed onions, peas, pinto beans, or tomatoes into your favorite dish for that extra flavor.

3. Planning something Italian? 
   Add extra vegetables to your pasta dish. Slip some peppers, spinach, red beans, onions, or cherry tomatoes into your traditional tomato sauce. Vegetables provide texture and low-calorie bulk that satisfies.

4. Get creative with your salad
   Toss in shredded carrots, strawberries, spinach, watercress, orange segments, or sweet peas for a flavorful, fun salad.

5. Salad bars aren’t just for salads
   Try eating sliced fruit from the salad bar as your dessert when dining out. This will help you avoid any baked desserts that are high in calories.

6. Get in on the stir-frying fun
   Try something new! Stir-fry your veggies — like broccoli, carrots, sugar snap peas, mushrooms, or green beans — for a quick-and-easy addition to any meal.

7. Add them to your sandwiches
   Whether it is a sandwich or wrap, vegetables make great additions to  both. Try sliced tomatoes, romaine lettuce, or avocado on your everyday sandwich or  wrap for extra flavor.

8. Be creative with your baked goods
   Add apples, bananas, blueberries, or pears to your favorite muffin or pancake recipe for a treat.

9. Make a tasty fruit smoothie
   For dessert, blend strawberries, blueberries, or raspberries with frozen bananas and 100% fruit juice for a delicious frozen fruit smoothie. Pour into an eight ounce glass makes a perfect dessert serving.

10. Liven up an omelet or Italian style frittata
    Boost the color and flavor of your morning omelet with vegetables. Simply chop, sauté, and add them to the egg as it cooks. Try combining different vegetables, such as mushrooms, spinach, onions, or bell peppers.

A Dinner Menu

A perfect mix and match Italian dinner. On a weeknight out dinner at Venetian Moon in Reading l made my dinner a composite of scallop appetizer for my dinner entree accompanied by a side salad and angel hair pasta side. Perfect portions with just enough left over for the next day’s lunch!

Pulling from different section of the menu made it both fun and easy to stay on the healthy side choice!

Buon Appetito!

A Traditional English Tea!

A traditional afternoon English tea party: finger sandwiches, carrot-cake banana bread and Lemon Chiffon Cake are the perfect bites to accompany a piping hot cup of tea this time of the year!

A hot cup of tea is a soul-warming beverage that calls us to slow down and recharge with friends on these chilly afternoons. That was the theme of this month’s Delicious Simplicity cooking show.

My friend Sarah stopped by for a traditional afternoon English tea party. We tweaked the menu to be a bit more waist friendly. A traditional afternoon tea party includes: finger sandwiches, scones with clotted cream and sweets which can be high on saturated fat (unhealthy fats). Our menu included finger sandwiches of cucumber-radish with a touch of real butter as a spread and smoked salmon with whipped cream cheese. The scones were replaced with a whipped cream cheese and ginger topped carrot-cake banana bread. The sweet ending to this little tea party was a mile high lemon chiffon cake with blueberry sauce made with vegetable oil. The unhealthy fats in our menu was minimal.

Sarah showed us how to make and serve a proper cup of English tea from boiling the water to filling the cups including the customary order of adding milk and sugar. It was a delightful experience to share a few hours with a friend and enjoying a traditional English tea party ritual. Perfect setting for slowing down and recharging with friends anytime of the year!

Demo of show coming soon on website!

Good health, great living,

Anna

Eat Healthy and no trendy foods needed!

Healthy Eating: no need for trendy foods. For healthier eating your basic whole grains, lean meats, fruits and vegetable and dairies and some healthy oils never out of style!

A desire to live a healthier lifestyle and lose weight is one of the top new year’s resolutions along with many food trends. The list of trendy foods this year includes convenience superfoods, protein-powered snacks, gut-friendly food, plant-based packaged foods and much more. For a selected few this list may be useful, but in general there is no need for trendy foods. The easiest way to improve your health is to eat a diet consisting of whole grains, lean protein, and fruits and vegetables - your basic supermarket staples, easily available and affordable. 

At Delicious Simplicity Lifestyle we emphasize a healthy diet that is evidence based on nutrition and food needs. We promote ways to get the most value for your food dollar. Our message is to help choose healthy foods that fit into ones lifestyle. Our plan focuses  on setting a healthy eating pattern that is sustainable, friendly and with long term benefits.  We support these principles with twice realtime, weekly emails as well as accepting email queries from members. Plus we can work with the corporate client to customize the program to meet their needs.  This could be the one plan you will use for good!

Look us up TODAY!

Good health, great living,

Anna 

The Neglected Meal!

A zucchini frittata makes the perfect lunchtime meal - just add some whole grain bread and a milk and you have a lunch that in not to be missed!

Lunch is often neglected in our quest to lose weight as we think that “saving those lunch calories” would make it easier to eat less. In fact the opposite seems to be true - the less we eat during the day, the more we eat at night!

Why eat lunch?

There is much talk about the benefits of eating breakfast and dinner. Lunch on the other hand is a meal that is often neglected. It usually is just a quick sandwich, salad or yogurt or simply a “quick bite”.

Lunch is actually an important meal for everyone. It provides energy and nutrients to keep the body and brain working efficiently through the afternoon. Increasing our consumption of dietary fiber, fruits, vegetables and oily fish is a healthy goal we should all aspire. Having a healthy lunch each day, either packed from home or chosen at restaurant, is a great way to obtain the essential nutrients we need to get from food.

 What is a nutritious lunch?

 The key to a nutritious lunch is variety. Our daily intake of calories and nutrients is best when split over the meals and snacks we eat throughout the day. One way to spread calorie intake over the day is to consume 20% of total calorie intake at breakfast, 30% at lunch, 30% at dinner and 20% for snacks. The calories we consume from drinks is also included in this allowance. Most calories should come from food eaten at meal times rather than from drinks and snacks.

What foods and drink should be included in a packed lunch?

 A healthy, sustaining lunch based around wholegrain, lean proteins, and legumes. Plus the all important fruits and vegetables. Water, milk and milk alternatives make excellent lunchtime beverages.

What happens if you skip lunch?

Skipping lunch may lead to intense feelings of hunger especially if breakfast was not adequate. This can leave you feeling lethargic and “testy” and cause deterioration in your performance at work.

Another risk is that If you go too long without eating, you are likely to eat too much at the next opportunity.  Skipping lunch will catch up with you and may make it harder for you to regulate your eating and weight.

 How to eat lunch

Take at least half an hour to eat lunch in a calm and restful environment with other people if possible. This will help you to digest the food and drink consumed and ready to face the afternoon with renewed energy!

Back From Summer!

Fall into Healthy Eating Live! And get back on track!

Get healthy fats and proteins along with powerful nutrient packed fruits and vegetables back on your plate and experience the joy of feeling and looking YOUR BEST!

Healthy Eating Live! It's not just a cooking program it's an experience!

Don't be left out!

Register NOW!  Healthy Eating Live! 

This is an interactive program - get your cooking and nutrition questions answered!
At Healthy Eating Live! We love cooking and eating good food! Connect with other participants and experience the real "joy of cooking" and eating healthy! Share my philosophy to "keep it simple, use wholesome ingredients, balance the flavors, and make it delicious.”  

Come be inspired to live your most terrific day everyday! 

Yes! dessert can be part of healthy eating when made with healthier ingredients. 

Putting a healthy meal on the table does not need to be difficult. It is  actually quite easy when you learn the basics of putting a menu together. Even for the everyday dinner (and you and your family deserve the attention) using familiar ingredients that add texture, color, mouthfeel, and overall meal appeal makes heathy cooking easy and nutritious. At the Healthy Eating Live! Program the basics for a delicious breakfast, lunch and dinner menu along with cooking demos, tastings and nutrition facts are covered. Click here for details.

Doors Are Opening! Let Healthy Eating Begin!

It will be the taste that keeps the family asking for these Wholegrain Waffles each day but you know they are the start to a healthy day!! 

In a few days, most if not all schools will have opened their doors for a promising new school year. As each student maps out their class schedule place breakfast on the top of the list. Having a breakfast that is quick and easy to eat gives the day a healthy jump start and sets up the day for better performance in school and the office and lets not forget at home. My strategies for breakfast with such ideal choices of wholegrain waffles, oven baked pancakes or even poached eggs with avocado can all be  ready when you are! Plus they can be packed to travel with you or enjoyed at home.  

Enjoy this breakfast at home or pack to go!

Healthy Eating Live! Program a 3 session program - September 27th, October 4th and 11th.

Come and be part of the fun - cooking demos, tastings and nutrition information all in a fun small group setting. Learn about ingredients, healthy cooking and nutrition and map out your eating plan for a high performance day!

Get all your eating right information at a Healthy Eating Live! Program

So You Think You Eat Healthy!

These cranberry nut muffins must be healthy! Right?

So You Think You Eat Healthy!

Research shows that overall dietary patterns have a big impact on health. But people don’t buy dietary patterns, they buy foods. Often times one may think that consuming foods such as  whole grain breads, cooking with olive oil, having  salads for lunch or a protein shake for breakfast makes their diet healthy. Neglecting to account other foods with added fats, sugar and salt in the diet may show a less healthy picture. The proportion or the frequency of the types of foods is an important aspect of a healthy eating plan. 

According to NutritionFacts.org, "the dividing line between health-promoting and disease-promoting foods may be less plant- versus animal-sourced foods and more whole plant foods versus most everything else." While its true that we buy foods and not dietary patterns; we do tend to eat in a pattern. Teaching ourselves to focus on a dietary pattern rich in wholesome plant foods and limit 'the most everything else' would be a dramatic benefit to our well being and wellness. For example, would  the cranberry nut muffins above be healthier if they were made with a partially hydrogenated fat - containing trans fats or if made with butter? 

In my Healthy Eating Live! Program - a three session three week program I aim to teach and demonstrate a healthy diet as the basis for a healthy eating pattern. Click here for more. 

We usually eat foods in combination and not just one item at a time. This adds one more piece to the eating puzzle! 

Come hear more at Healthy Eating Live! Program.

Kids Energy and Nutrients Need

These caramelized sweet & light apple slices  with cherry topping will rival any dessert! 

With kids after school sports soon kicking into gear their energy and nutrients need are best replenished with a healthy dinner at home. Researchers from the University of Washington School of Public Health have been peeking into kitchens -- via interviews -- for years now. They've just published results showing people who cook at home more often are likely to eat a healthier overall diet. My idea of dinner goes back to the basics: lean protein, whole grains, vegetables and fruit. Kicking up the "basics" is what makes home cooked meals fun and nutrient rich. My fall 3 - week (sessions) program will feature the amazing results one gets from everyday ingredients - some of which may be new to you! Check it out Healthy Eating Live!

Time To Save Is Running Out!

Don't get left out! It's a small group setting, early registration discount is about to end!

 Healthy Eating Live! 10% discount ends August 1, 2018

3 classes, 3 meals and endless possibilities
September 27th, October 4th and 11th are the dates. Enjoy breakfast, lunch and dinner menus specially planned for weight loss and staying energized all day long. RSVP Now!

Register now!  A 3-week Healthy Eating Live! interactive program  

Join other like-minded participants as Anna demonstrates cooking methods and ingredients for an eating lifestyle that will keep you healthy and in shape. Get set to learn new cooking techniques, plus nutrition insights and savor the delicious menus of three sessions!  Learn about foods to eat to get your "essential nutrients" and keep sugar cravings at bay. Anna shares her philosophy to "keep it simple, use wholesome ingredients, balance the flavors, and make it delicious.”  Be inspired and guided towards your best weight and health!  

Cooking demos, tastings, and nutrition facts all to help you be your best!

Healthy Eating Live!

3-week program
Thurs. September 27th, October 4th and 11th
RCTV Studios, 557 Main Street, Reading, MA 01867
6:00 pm - 8:00 pm
$ 150 / person

Enter code: EARLYBIRD for 10% discount
(Deadline August 1, 2018) 

Easy Summer Cooking!

A simple zucchini frittata makes a quick summer lunch or dinner and can also be used to make a terrific sandwich! For a sweet end to your meal - toss a few fruits (plum, green grapes and strawberries are my favorite) in a skillet to enhance their natural sugar. Top with almond slices and dessert is ready and super easy!.  

Want More Real Life Meal Ideas?

Join Healthy Eating Live! Program in September for more healthy and delicious meal ideas. Be part of a like-minded group that enjoys the benefits of eating healthy!  Small interactive group format.  

Healthy Eating Live! New group forming in September! Sign up Now!

Restaurant Menus and Calories

Bathing suit friendly fruits make a very rewarding dessert - sweet, cool, nutrient rich and good for you!

 Calorie labeling on restaurant menus and vending machines can help you make informed and healthful decisions about meals and snacks.

The U.S. Food and Drug Administration’s (FDA’s) new regulations requires calorie information on restaurant menu items including desserts and drinks including alcoholic beverages.  When you see the shockingly high dessert and beverage calories you will be glad that mother nature has created fruits to satisfy the sweet tooth. Read more

Calories are important in managing your weight. To achieve or maintain a healthy body weight, balance the number of calories you eat and drink with the number of calories you burn during physical activity and through your body’s metabolic processes. Consuming too many calories can contribute to a variety of health issues, such as cardiovascular disease, type 2 diabetes, and obesity. 

At Healthy Eating Live! strategies for healthy eating and enjoying food is what it does best! Check it out.