Seasonal Eats: Summer Produce

standard June 19, 2017 Leave a response

One of the things I have LOVED about Hello Fresh meals is the reminder of how delicious simple, seasonal meals can be. 10 ingredients or less is all it takes to make a hearty and filling, yet light and flavorful meal. Summer time brings out ALL the ripe, juicy fruits and vegetables that make mealtime even more simple and delicious.  Here are a few of my summer favorites and easy recipes to enjoy them. Some meals don’t even require turning on the oven!

Blueberries

Peaches

Greens

Peas and Beans

Squash

Have a delicious week of sweet, simple, summertime meals!

Seasonal Eats: Mushrooms

standard February 6, 2017 Leave a response

With a wide assortment of varieties, mushrooms are a versatile veggie staple. From the standard white button to the uniquely shaped oyster or maitake, they all provide an array of nutrients and health benefits. Easily found year round, these hearty and flavorful fungi are perfect for winter meals, lending bulk, meatiness, and depth to casseroles, stews, and pasta.

Nutrition:

One cup of sliced white button mushrooms contains 15 calories, 2 g carbohydrates, zero fat, and 2 g protein. Yup, its tiny, but there is a bit of protein in this little, overlooked vegetable. Over 5% DV of riboflavin, niacin, copper, potassium, selenium, and phosphorus can be found in this same single cup. Mushrooms also contain thiamin, vitamin B6, vitamin D, folate, and iron.

Benefits:

Mushrooms are particularly rich in selenium and copper, compared to other vegetables, providing antioxidant properties and aiding in red blood cell production. This allows these fungi to be beneficial in providing immunity support to the body.

While low in calories and fat, mushrooms are dense and filling, allowing them to be a terrific addition to any weight management diet. Their high nutrient content also means that for little calories, they provide a lot of health benefits.

Mushrooms are also unique in that they are the only vegetable with a significant amount of vitamin D. Most of us get vitamin D through sun exposure, which can be difficult in the dreary winter months. Vitamin D works with calcium to strengthen bones, promote bone growth, aid in immunity protection, and support brain health.

Recipes:

Add some mushrooms to your winter menu with these hearty and flavorful dishes:

Sources:
Mushrooms, raw. USDA Food and Nutrient Database. https://ndb.nal.usda.gov/ndb/foods/show/3009?manu=&fgcd=&ds=
Vitamin D. National Institute of Health. https://ods.od.nih.gov/factsheets/VitaminD-Consumer/

Seasonal Eats: Cabbage

standard January 9, 2017 Leave a response

A cabbage may look like a boring, tasteless vegetable, but it is a hidden powerhouse in terms of nutrition and health benefits. It’s volume and cost also make it an ideal way to stretch a meal into two without compromising fullness. It adds crunch to slaw and stir fry. It cooks down well into soups and stews. And it can hold its weight raw in salads and sandwiches.

Nutrition:

One heaping cup of cabbage contains only 22 calories, 5 grams carbohydrates, 1 g protein, and 0 fat. However, this single cup also packs in 54% DV vitamin C, 85% DV vitamin K, 9% DV dietary fiber, 10% DV folate, and 6% DV vitamin B6 and manganese. Cabbage also contains thiamin, magnesium, potassium, vitamin A, and iron.

Benefits:

Cabbage comes in many varieties: the classic green or red variety, hearty savoy cabbage, light Napa cabbage, Chinese cabbage or Bok choy. Regardless of which type you choose, they are all part of the Brassica family with broccoli, collard greens, and Brussels sprouts, and provide a variety of healthy benefits to our bodies.

The depth and variety of minerals contained in cabbage gives it the ability to aid in control of cell fluids, enzyme formation, blood cell growth and blood flow. This can benefit heart health and blood pressure.

Cabbage contains great antioxidant capability thanks to the high amounts of vitamins. Vitamin C helps prevent against inflammation and disease, while vitamin K benefits bone and brain health.

Recipes:

Give cabbage a second chance with one of these filling recipes:

Sources:
Cabbage, raw. USDA Food and Nutrient Database. https://ndb.nal.usda.gov/ndb/foods/show/2888?manu=&fgcd=&ds=