Tag #NutrientRich

WHOLE GRAINS MONTH

Jensperspectiveblog 6 Comments

Throughout September, Whole Grains Month promotes the benefits and flavors of whole grains in a healthy diet.

Whole grains include the entire seed of a plant. A grain seed is composed of three parts.

  • Bran – The outer shell of a seed or kernel is hard and contains important minerals, antioxidants, and fiber.
  • Endosperm – The next layer of a seed or kernel (or the middle layer) contains most of the carbohydrates found in grains.
  • Germ – The center layer provides vitamins, minerals, and necessary protein.

Whole grains are a vital part of a healthy diet. Not only do whole grains help reduce heart disease and diabetes, but it also helps improve bowel health. Maintaining a regular bowel movement is at the top of everyone’s list! (Yes, we went there.)

Adding whole grains to your meals is easier than many people think it is. These whole grains can be added to every meal with ease.

A few kinds of whole grains to start incorporating in your diet include:

Whole Grain Month also promotes recipes and shopping tips all month long.

Whole Grains Every Day, Every Way: A Cookbook#WholeGrainsMonth
Whole Grains Every Day, Every Way: A Cookbook
Viva Naturals Organic Quinoa, 64 oz (4 lb) - Plant Based Protein, Fiber and Iron - Pre-Washed Whole Grain Rice and Pasta Substitute for Quinoa Salad - USDA Organic, Gluten Free, Vegan, Non-GMO and Kosher#WholeGrainsMonth
Viva Naturals Organic Quinoa, 64 oz (4 lb) – Plant Based Protein, Fiber and Iron – Pre-Washed Whole Grain Rice and Pasta Substitute for Quinoa Salad – USDA Organic, Gluten Free, Vegan, Non-GMO and Kosher
Lundberg Organic Wild Blend Rice - Wild Rice Blended with Long Grain Brown Rice, Sweet Brown Rice, Red Rice, and Black Rice, Certified GlutenFree Rice, Pantry Staples, Chip Clip Inlcuded, 16 Oz#WholeGrainsMonth
Lundberg Organic Wild Blend Rice – Wild Rice Blended with Long Grain Brown Rice, Sweet Brown Rice, Red Rice, and Black Rice, Certified GlutenFree Rice, Pantry Staples, Chip Clip Inlcuded, 16 Oz
King Arthur Flour Whole Grain Baking: Delicious Recipes Using Nutritious Whole Grains (King Arthur Flour Cookbooks)#WholeGrainsMonth
King Arthur Flour Whole Grain Baking: Delicious Recipes Using Nutritious Whole Grains (King Arthur Flour Cookbooks)

WHOLE GRAIN MONTH HISTORY

The Whole Grains Council has been promoting Whole Grain Month since 2006. Their mission is to share the importance of whole grains and how to incorporate them into a healthy diet.

HOW TO OBSERVE #WholeGrainMonth

Add whole grains to your meals throughout September! Try these delicious ways to incorporate whole grains:

  • Add granola to your yogurt.
  • Switch to 100% whole grain bread – this includes 100% whole wheat breads.
  • Replace refined pasta with whole-grain versions.
  • Replace refined pasta with whole grain rice.
  • Add quinoa to your smoothie.
  • Enjoy a bowl of air-popped popcorn.
  • Switch to whole-grain tortillas.
  • Add whole grains to your baking. Replace a portion of a recipe that calls for all-purpose flour with a whole-grain version.

After a month of adding whole grains to your diet, check-in with your body and see how you feel. Use #WholeGrainsMonth to share your favorite ways to cook with whole grains.

Great Grains Raisins Dates and Pecans Breakfast Cereal, Raisin Cereal with Sweet Dates and Granola Clusters, Non-GMO Project Verified, 16 OZ Box#WholeGrainsMonth
Great Grains Raisins Dates and Pecans Breakfast Cereal, Raisin Cereal with Sweet Dates and Granola Clusters, Non-GMO Project Verified, 16 OZ Box
Wheat Thins Original Whole Grain Wheat Crackers, Party Size, 20 oz Box#WholeGrainsMonth
Wheat Thins Original Whole Grain Wheat Crackers, Party Size, 20 oz Box
KIND Breakfast, Healthy Snack Bar, Peanut Butter, Gluten Free Breakfast Bars, 100% Whole Grains#WholeGrainsMonth
KIND Breakfast, Healthy Snack Bar, Peanut Butter, Gluten Free Breakfast Bars, 100% Whole Grains
RiceSelect Pearl Couscous, Israeli-Style Wheat Couscous Pasta, Non-GMO, 24.5-Ounce Jar#WholeGrainsMonth
RiceSelect Pearl Couscous, Israeli-Style Wheat Couscous Pasta, Non-GMO, 24.5-Ounce Jar

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…

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It’s what for dinner!

NATIONAL WALNUT DAY

Jensperspectiveblog 5 Comments

May 17th recognizes a “nutty” holiday.  Each year on this day, it is National Walnut Day.

Rounded, single-seeded stone fruits of the walnut tree, walnuts are a high-density source of nutrients, particularly proteins and essential fatty acids.  Like other tree nuts, walnuts must be processed and stored properly.

Grown for their seeds, the Persian or English Walnut and the Black Walnut are the two most common major species of walnuts.

  • English Walnut
    – originated in Persia
    – commercially produced
  • Black Walnut
    – native to eastern North America
    – high flavor
    – hard shell and poor hulling characteristics prevent its commercial growth for nut production.

The husk of the walnut, which is peeled away from the shell at harvest, and contain juice which will readily stain anything it comes in contact with.  The husk juice has been used as a cloth dye.

The United States is the world’s largest exporter of walnuts.

Ninety-nine percent of the nation’s commercial English walnuts are produced in the Sacramento and San Joaquin valleys of California.

150 Special Walnut Recipes: From The Walnut Cookbook To The Table#NationalWalnutDay
150 Special Walnut Recipes: From The Walnut Cookbook To The Table
365 Creative Walnut Recipes: The Best Walnut Cookbook on Earth#NationalWalnutDay
365 Creative Walnut Recipes: The Best Walnut Cookbook on Earth

HISTORY

Created to promote the consumption of walnuts, the first National Walnut Day was proclaimed in June 1949 by the Walnut Marketing Board.

On March 3, 1958, a Senate Resolution was introduced by William F. Knowland and signed by President Dwight D. Eisenhower on the first National Walnut Day, May 17, 1958.

HOW TO OBSERVE

Enjoy some walnuts today. Try them plain or in a favorite recipe. Great on salads,, and baking. We use Black Walnuts in Bourbon Balls every year. Use #NationalWalnutDay to post on social media.

Fisher Chef's Naturals Walnut Halves & Pieces 1 lb, 100% California Unsalted Walnuts for Baking & Cooking, Snack Topping, Great with Yogurt & Cereal, Vegan Protein, Keto Snack, Gluten Free#NationalWalnutDay
Fisher Chef’s Naturals Walnut Halves & Pieces 1 lb, 100% California Unsalted Walnuts for Baking & Cooking, Snack Topping, Great with Yogurt & Cereal, Vegan Protein, Keto Snack, Gluten Free
365 by Whole Foods Market, Organic Walnut Halves & Pieces, 10 Ounce#NationalWalnutDay
365 by Whole Foods Market, Organic Walnut Halves & Pieces, 10 Ounce
Hammons American Black Walnuts, 24 Ounce #NationalWalnutDay
Hammons American Black Walnuts, 24 Ounce
Kirkland Signature Nuts, Walnuts,48 Ounce#NationalWalnutDay
Kirkland Signature Nuts, Walnuts,48 Ounce

NATIONAL CELERY MONTH

Jensperspectiveblog 6 Comments

Get chopping in March with National Celery Month! This vegetable adds crunch to salads while adding lots of flavor to casseroles and soups.

Celery is a fibrous vegetable that grows into a leafy stalk. While many enjoy it fresh, celery also goes well into a cooked meal. Per serving, the crunchy vegetable has 16 calories. It’s a good source of fiber, potassium, and vitamins A and C. Add it to snacks to benefit from its anti-inflammatory qualities.

However, celery is not a superfood. They are the perfect complement to a healthy diet. While it is not glorified as a superfood, celery does class up the plate. Seasoned right, celery can stand out with a flavor all its own.

Meanwhile, back in your kitchen, your celery sticks scream for something else. Add some peanut butter or avocado. Mix chopped celery into a pasta dish or stir-fry. Stir chopped celery into onions and potatoes for a delicious soup.

While all these items are cooking, chop up a few extra sticks and store them in an airtight container, and place them in the refrigerator. They will keep crisp for at least two days. The celery will lose quality after that, but you can still enjoy them or use them in soups or other recipes.

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HOW TO OBSERVE #NationalCeleryMonth

Celebrate National Celery Month by incorporating celery into your meals every day. Try these ideas to keep you inspired all month long:

  • Plant celery in your garden this year.
  • Try a new recipe featuring celery.
  • Make ants on a log.
  • Add celery to just about any soup recipe.
  • Add celery to your favorite salad.
  • Create delicious dips for dunking your celery.
  • Make a celery relish.

Try a new recipe and use #NationalCeleryMonth to share on social media.

Celery Cookbook (Superfoods Cookbook)#NationalCeleryMonth
Celery Cookbook (Superfoods Cookbook)
Easy Celery Cookbook: 50 Delicious Celery Recipes#NationalCeleryMonth
Easy Celery Cookbook: 50 Delicious Celery Recipes
Organic Celery Juice Powder, 20 Ounce (1.25 Pound), 71 Serving, Celery Detox and Cold Pressed, Boosts Immune System, Energy and Supports Gut Health, Rich in Immune Vitamin C and Minerals, Vegan#NationalCeleryMonth
Organic Celery Juice Powder, 20 Ounce (1.25 Pound), 71 Serving, Celery Detox and Cold Pressed, Boosts Immune System, Energy and Supports Gut Health, Rich in Immune Vitamin C and Minerals, Vegan
Amazon Fresh, Condensed Cream of Celery Soup#NationalCeleryMonth
Amazon Fresh, Condensed Cream of Celery Soup

National Nutrition Month

Jensperspectiveblog 16 Comments

National Nutrition Month is an educational campaign focusing on the significance of physical fitness as well as eating nourishing meals. Taking charge of your health contributes to overall well-being; as well as losing weight or staying at your ideal weight, which reduces risks of chronic illness such as heart disease and diabetes.  

The campaign, originally “National Nutrition Week,” was first launched in 1973, with the theme “Invest in Yourself – Buy Nutrition.” The American Dietetic Association (ADA) was an early advocate in getting the message to the public organizing educational events held in schools and health care centers.

By the beginning of 1980, due to an intense increase in popularity, the House of Delegates expanded National Nutrition Week to National Nutrition month. ADA is now known as the Academy of Nutrition and Dietetics and, with more than 70,000 members, is the world’s largest organization of registered dietitian nutritionists and dietetic technicians. This year’s theme is “Bite into a Healthy Lifestyle,” focusing on exercising regularly and making the best food choices.

Nutrition For Dummies #NationalNutritionMonth
Nutrition For Dummies
Food For Health: Nutrition Principles For Optimal Metabolism #NationalNutritionMonth
Food For Health: Nutrition Principles For Optimal Metabolism

HISTORY

National Nutrition Month began in March 1973, and is an educational campaign focusing on the significance of physical fitness as well as eating nourishing meals. The campaign was immediately embraced by members of the American Dietetic Association as an effective way to promote messages about nutrition all over the country and world. Taking charge of your health contributes to overall well-being; as well as losing weight or staying at your ideal weight, which reduces risks of chronic illness such as heart disease and diabetes.

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HOW TO OBSERVE

Use #NationalNutritionMonth to post on social media. Spread the word about how you are boosting your nutrition this month! Eat healthy and get exercising… You’ll be glad you did!

Momo & Nashi Keto Cheat Sheet Magnets Booklet - Keto Diet for Beginners & Dummies Kit - Magnetic Keto Food List Planning Tool Chart Weight Loss, Low Carb Ketogenic Meal Plan, Baking, Recipes Guide#NationalNutritionMonth
Momo & Nashi Keto Cheat Sheet Magnets Booklet – Keto Diet for Beginners & Dummies Kit – Magnetic Keto Food List Planning Tool Chart Weight Loss, Low Carb Ketogenic Meal Plan, Baking, Recipes Guide
Dash diet Cookbook for beginners: The ultimate guide to managing blood pressure problems, with lots of low-sodium recipes and an 8-week meal plan.#NationalNutritionMonth
Dash diet Cookbook for beginners: The ultimate guide to managing blood pressure problems, with lots of low-sodium recipes and an 8-week meal plan.
The Complete Mediterranean Cookbook: 500 Vibrant, Kitchen-Tested Recipes for Living and Eating Well Every Day#NationalNutritionMonth
The Complete Mediterranean Cookbook: 500 Vibrant, Kitchen-Tested Recipes for Living and Eating Well Every Day
The Noom Kitchen: 100 Healthy, Delicious, Flexible Recipes for Every#NationalNutritionMonth
The Noom Kitchen: 100 Healthy, Delicious, Flexible Recipes for Every