Tag #CleanEating

NATIONAL FRESH FRUIT AND VEGETABLE MONTH

Jensperspectiveblog 12 Comments

Add color to your meals during National Fresh Fruit and Vegetable Month in June. As the peak season for many early garden crops find their way into markets, it’s an excellent time to take advantage of these freshly picked fruits and vegetables.

Find farmers market near you
Find a Farmers Market Near You

Berries and salad items come to mind first, but don’t hesitate to try exotic produce, too. As we head into a season where more variety is available, our family gets to enjoy the benefits of early summer’s bounty in vibrant color.

From zucchini and tomatoes, leafy greens, onions, and avocado, each provides added fiber, protein, and vital nutrients. Whether we eat them as a snack, on a salad or in smooth, it’s important to have five servings of fruit and vegetables per day.

Cucumber, Tomato Salad
Cucumber, Tomato Sald
Red, Blue, and Cheesecake Salad
Red, Blue and Cheesecake Salad
Easy Broccoli Salad
Easy Broccoli Salad
No-Fail Fresca Sangria
No – Fail Fresca Sangria

Explore More…

HOW TO OBSERVE

Skip the canned and frozen aisle and check out the delicious fresh fruits and vegetables coming into the grocery, farmers markets, and even your garden every day in June. Maybe visit a pick-your-own-fruit-and-vegetable farm and bring home the fruits of your labor. Savor the goodness of these delicious foods and use #FreshFruitAndVegetableMonth to share on social media.

A Gift Inside BTB Medium Box *Fruit-Only*#FreshFruitAndVegetableMonth
A Gift Inside BTB Medium Box *Fruit-Only*
Gourmet Fruit Gift Pack, (20lbs) Orchard Fresh Oranges, Pears, Apples, and Grapefruit (32 pieces) loaded with Immunity Boosting Vitamin C from Capital City Fruit, Farm Produce Direct#FreshFruitAndVegetableMonth
Gourmet Fruit Gift Pack, (20lbs) Orchard Fresh Oranges, Pears, Apples, and Grapefruit (32 pieces) loaded with Immunity Boosting Vitamin C from Capital City Fruit, Farm Produce Direct
"Stir it Up" Bundle#FreshFruitAndVegetableMonth
“Stir it Up” Bundle
Boxed Greens 20lbs Organic Vegetable Box - Box Includes Cauliflower, Onions, Potatoes, Lettuce, Tomatoes, Peppers, Brussel Sprouts, Carrots, Broccoli & More - Fresh Produce Assortment#FreshFruitAndVegetableMonth
Boxed Greens 20lbs Organic Vegetable Box – Box Includes Cauliflower, Onions, Potatoes, Lettuce, Tomatoes, Peppers, Brussel Sprouts, Carrots, Broccoli & More – Fresh Produce Assortment
Amazon Fresh Prime Delivery

Jen’s Keto Quiche

Jensperspectiveblog 4 Comments

Breakfast, lunch, or dinner this low carb option is super good and loaded with enough meat, eggs vegetables, and cheeses, to satisfy for any meal.  To keep it Keto friendly, I chose low carb vegetables and loaded it with cheeses too. I stayed crustless, but there are lots of options out there if you really want a crust.

Ingredients

  • 12 eggs
  • 16 Oz Sliced fresh mushrooms ( retain about 12 pretty slices for top of quiche
  • 1 cup diced onion
  • 1/2 cup diced green pepper
  • 1 lb cubed ham
  • 10 Oz fresh spinach (using paper towel ring out as much water as you can)
  • 16oz grape tomatoes cut in half
  • 8 Oz sliced Colby Jack cheese
  • 8 oz  sliced Sharp Cheddar cheese
  • 8oz slices Provolone cheese
  • 1 cup heavy whipping Cream
  • 2 tsp minced garlic
  • 1 tsp black pepper
  • 1/4 tsp salt

Instructions

  • Coat 13 x 9 glass baking dish in non stick spray. Really important for crustless quiche. Layers are about 1/3 of each ingredient except mushrooms. These are done about half in each layer, with retained ones going on top.
  • Layer in ingredients starting with onions, green pepper, ham, tomatoes, mushrooms and spinach.
  • Top with Colby/Jack cheese slices
  • Second layer onions green pepper, ham, mushrooms, tomatoes, and spinach.
  • Top with Provaline cheese slices
  • Layer last of onions, green pepper, ham, tomatoes and spinach.
  • Top with sliced cheddar cheese. Arrange remaining mushroom slices on top.
  • Whish eggs, heavy Cream, salt, black pepper, and minced garlic.
  • Slowly pour egg mixture over filled casserole dish. Cover with aluminum foil for oven.
  • Bake in pre-heated oven for 45 minutes at 350°.

I usually slice into 12 squares. Makes a wonderful dinner and we can have leftovers for breakfasts. Can be frozen in portions for breakfasts too. Simply freeze individually and separate with parchment paper in gallon zip lock bag.

There are a ton of options and variations to ingredients and sizes. For smaller individual servings assemble in a Muffin tin. Try your own vegetable choices. Asparagus, broccoli, cabbage, the choices are only really defined by your tastes. My family loves this version and we are trying out new varieties presently. So I hope your family love to dish this up too…

Explore More…

It’s what for dinner!

National Mediterranean Diet Month

Jensperspectiveblog 9 Comments

When it comes to flavor and health in one package, National Mediterranean Diet Month in May has us covered. From fresh herbs and vegetables to succulent seafood and wine, this cuisine satisfies.

One way to get the best out of a Mediterranean diet is to indulge in the whole grains, fresh fruits, and vegetables along with the healthy oils our bodies need. Olive and canola oils are rich in good cholesterol. Add fish and chicken to the menu and limit red meat to only a couple times a month and we’re well on our way to enjoying a Mediterranean lifestyle. Finish it off with a glass of red wine occasionally and plenty of exercise.

Oldways founded National Mediterranean Diet Month in 2008.

We actually combine Keto, Mediterranean and Carb Counted to get a healthy diet of flavors, and a lot of the dishes can be altered to this style of eating.  It keeps things so flavorful you probably won’t even realize you’re on a diet….

Explore More…

HOW TO OBSERVE

Are you looking for a flavorful, easy to follow diet? The Mediterranean diet meets the guidelines for the food pyramid. Give it a try during May and you might find it a lifestyle changer. Use #MediterraneanDietMonth to share on social media.

Mediterranean Diet Cookbook: 2000+ Days of Yummy 5 Ingredients Recipes, Tailored for Two, Ready in 10 Minutes. Meal Plan & Shopping List Included#MediterraneanDietMonth
Mediterranean Diet Cookbook: 2000+ Days of Yummy 5 Ingredients Recipes, Tailored for Two, Ready in 10 Minutes. Meal Plan & Shopping List Included
The Complete Mediterranean Cookbook: 500 Vibrant, Kitchen-Tested Recipes for Living and Eating Well Every Day (The Complete ATK Cookbook Series)#MediterraneanDietMonth
The Complete Mediterranean Cookbook: 500 Vibrant, Kitchen-Tested Recipes for Living and Eating Well Every Day (The Complete ATK Cookbook Series)
Good Housekeeping Quick and Easy 28-Day Mediterranean Diet; Delicious 30-minute recipes and a 28-day meal plan to help you lose weight, ward off diabetes, fight inflammation and boost your health.#MediterraneanDietMonth
Good Housekeeping Quick and Easy 28-Day Mediterranean Diet; Delicious 30-minute recipes and a 28-day meal plan to help you lose weight, ward off diabetes, fight inflammation and boost your health.
More Mediterranean: 225+ New Plant-Forward Recipes Endless Inspiration for Eating Well#MediterraneanDietMonth
More Mediterranean: 225+ New Plant-Forward Recipes Endless Inspiration for Eating Well

NATIONAL SPINACH DAY

Jensperspectiveblog 2 Comments

On March 26th each year, National Spinach Day reminds us of the health benefits packed into this leafy green vegetable. Not only are there so many delicious ways that you can enjoy spinach, but it is also incredibly good for you!

An annual plant, spinach grows natively in central and southwestern Asia. Thought to have originated in ancient Persia, Arab traders carried spinach into India and then later introduced into ancient China. There it was known as “Persian vegetable.”  The earliest available record of the spinach plant was found in Chinese, saying that the spinach plant was introduced into China via Nepal.

Spinach Recipes (Superfoods Cookbook)#NationalSpinachDay
Spinach Recipes (Superfoods Cookbook)
365 Delicious Spinach Recipes: Unlocking Appetizing Recipes in The Best Spinach Cookbook#NationalSpinachDay
365 Delicious Spinach Recipes: Unlocking Appetizing Recipes in The Best Spinach Cookbook
Easy Spinach Cookbook (Spinach Cookbook, Spinach Recipes, Spinach, Cooking with Spinach 1) #NationalSpinachDay
Easy Spinach Cookbook (Spinach Cookbook, Spinach Recipes, Spinach, Cooking with Spinach 1)
365 Fantastic Spinach Recipes: A Spinach Cookbook to Fall In Love With#NationalSpinachDay
365 Fantastic Spinach Recipes: A Spinach Cookbook to Fall In Love With

During her reign as queen of France, Catherine de Medici enjoyed spinach so much, it was served at every meal. To this day, dishes made with spinach are known as “Florentine” reflecting Catherine’s birth in Florence. 

Spinach is:

  • eaten raw or cooked and is available fresh, frozen or canned.
  • one of the best sources of iron.
  • an excellent source of calcium, folic acid, fiber, protein, calcium and vitamins A, C and K.
  • loaded with cancer-fighting antioxidants
  • believed to help improve cardiovascular and gastrointestinal health.

Types of spinach:

Savoy:  dark green color with curly leaves; usually sold in fresh bunches.
Flat or Smooth Leaf:  broad, smooth leaves;  mostly grown for canned and frozen spinach as well as soups, baby food and processed foods.
Semi-savoy:  a hybrid variety with crinkly leaves:  is sold fresh and processed.

  • Following China, the United States produces the world’s second-largest crop of spinach. 
  • California, Arizona, and New Jersey are the top spinach-producing states in the United States.

HOW TO OBSERVE #NationalSpinachDay

Many of us enjoy spinach that celebrating is easy! Shake up your vegetable routine and mix up your greens. Experiment with some spinach. 

  • Fresh spinach salad
  • Spinach pizza
  • Spinach dip
  • Cream spinach
  • Spinach lasagna
  • Add spinach to scrambled eggs

You can also plant some spinach in your spring garden. Not only will you reap the benefits of a lush green salad, but spinach doesn’t require much space.

  • Spinach grows in pots on a sunny balcony or in a small garden space. 
  • Use fertile soil.
  • Plant in cool weather.
  • Keep moisture levels consistent.
  • Harvest and enjoy!
  • You can plant again in the fall. Double the bounty!

Share your favorite ways to add spinach to your meals.  Use #NationalSpinachDay to post on social media.

Del Monte Canned Fresh Cut Leaf Spinach, 13.5 Ounce (Pack of 12)#NationalSpinachDay
Del Monte Canned Fresh Cut Leaf Spinach, 13.5 Ounce (Pack of 12)
Augason Farms Dehydrated Spinach Flakes 8 oz No. 10 Can#NationalSpinachDay
Augason Farms Dehydrated Spinach Flakes 8 oz No. 10 Can
Mr. Tortilla 1 Net Carb Tortillas (24 Tortillas) | Keto, Vegan, Kosher | (Savory Spinach)#NationalSpinachDay
Mr. Tortilla 1 Net Carb Tortillas (24 Tortillas) | Keto, Vegan, Kosher | (Savory Spinach)
Kitchens Of India Ready To Eat Palak Paneer, Spinach & Cottage Cheese, 10-Ounce Boxes (Pack of 6)#NationalSpinachDay
Kitchens Of India Ready To Eat Palak Paneer, Spinach & Cottage Cheese, 10-Ounce Boxes (Pack of 6)