Peaches: Sweet Summertime

standard June 22, 2015 Leave a response

My current obsession with peaches has been strong this summer (see here and here). And it’s not slowing down anytime soon. Thank you, Fredericksburg, Texas, for having the best peaches ever. I seriously cannot get enough of their ripe, juicy goodness.

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Nutrition:

One medium peach has just under 60 calories and 15 grams of carbohydrates, mostly from natural sugars. They are a great source of vitamins A and C, and also pack in at least 5% daily value of niacin, vitamin K, vitamin E, potassium, manganese, and copper. (Source)

Benefits:

The high vitamin content of peaches provides a variety of benefits. Vitamin A provides eye health, and vitamins C and E provides immune support. Niacin along with a few other B vitamins are vital for cell and nerve health. Vitamin K aids in blood clotting.

As a sweet, low calorie fruit, peaches are a great alternative to sugary treats and desserts, providing fiber and satisfaction at the same time.

Recipes:

Enjoy this summer’s ripe, juicy fruit in one of these fun recipes:

Swiss Chard: Rainbow Greens

standard June 8, 2015 Leave a response

What a much needed break. Sometimes amid the chaos of life you just need to let something go. And occasionally, it’s this space. Gearing up for summer with lots of fun food, a return to running (albeit slowly), and a lot of life change.

Anyone a little tired of the kale craze yet? While I love it and continue to buy it 3 or 4 bunches at a time, it is nice to see a little variation in greens in my CSA delivery. And there are SO MANY other leafy greens out there, full of nutrition, flavor, and variety.

Swiss chard is my current favorite green. Most commonly found with a deep red stem, or in a rainbow of hues, both the leaves and the stem are perfectly edible to cook with. Nothing left to waste! With a smoother, softer, leaf than kale, chard is delicious shredded raw in salads or wilted down in cooked dishes. The stems do take more time to get tender, so toss them in the pan first to give them a little extra time to soften.

054615Nutrition:

Like other dark, leafy greens, swiss chard packs a ton of nutrition into very few calories, making them a perfect filler for any meal. One cup of raw chard has just 7 calories, no fat, minimal protein, and lots of fiber. One cup of these colorful greens also contains at decent amount of magnesium, potassium, manganese, iron, and copper. And with over 40% DV of vitamin A and almost 20% DV of vitamin C, you’re guaranteed to get the fuel needed for healthy, active lives.

Benefits:

The high mineral content in these colorful stems aids in lowering blood pressure. Their chlorophyll-rich leaves provide cancer-fighting nutrients. Chard also contains nitrates, similar to beets, that helps to improve athletic performance. And the combination of calcium and vitamin K supports bone health.

Recipes:

Switch up your greens routine with some vibrant swiss chard in one of these summer-friendly recipes:

What are your favorite ways to add more leafy greens into your meals this summer?

Snap Peas: Sweet Spring

standard May 18, 2015 Leave a response

To me, no other vegetable says spring like sugar snap peas. (Okay, asparagus may be a close second). Snap peas are bright, crunchy, sweet. A perfect seasonal addition to salads, stir fries, or hummus. These sweet green beauties need minimal prep, minimal cooking, and give a burst of freshness to just about anything.

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Nutrition:

A one cup serving of snap peas is full of vitamins A, C and K, iron, folate, and manganese.  At just about 40 calories, a cup packs 10% DV of fiber, making them a perfect healthy addition to any snack or meal. These little pods also contain a small amount of protein, sugars, potassium, and calcium, giving them a high nutrient density.

Benefits:

The vitamin content in snap peas provides a large number of health benefits to the body. Their high vitamin A content works to promote eye health, vitamin C builds immunity and collagen production, and vitamin K helps bone and brain health. Add the high fiber content that aids in weight loss and digestive health, and snap peas make out as an ideal choice to add to any diet.

Recipes:

Let the bright flavor of snap peas pop in one of these fresh Spring recipes: