Blueberry Basil Kale Salad

standard June 17, 2016 Leave a response

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After moving into our house last year, I knew I really wanted to eventually build a vegetable garden in the backyard. My track record with growing things in Texas is not the best, so I held off until a friend offered to give me a few cucumber seedlings a few months ago. The next weekend, we built them a home, added a few pepper and basil seeds and hoped for the best. Even with general neglect recently due to travel, I went outside yesterday and discovered I actually have cucumbers growing! And tons and tons of basil. This summer is going to be full of pesto and avocado pasta. And this salad. Sweet and tart and magically tasting of summer, thanks to copious amounts of herby goodness.DSC_0143 -1

Blueberry Basil Kale Salad

Yield: Serves 2

Calories per serving: 424 kcal

Sweet and tart and refreshing, this salad magically tastes of summer thanks to copious amounts of basil. Ideal as a side at a picnic or cookout or as a light yet filling lunch.

Ingredients

  • 4 c baby kale
  • 1 small avocado
  • 1 lemon, juiced
  • 1/4 tsp sea salt
  • 1 c blueberries
  • 1 small cucumber, diced
  • 1/2 quinoa, cooked
  • 1/4 c pecans, toasted
  • 1/4 c fresh basil, torn

Instructions

  1. Rinse kale and tear into bite sized pieces. Add 1/2 avocado, lemon juice, and salt and toss to combine.
  2. Add blueberries, cucumber, remaining avocado, and cooked and cooled quinoa and green beans. Toss to combine. Top with toasted pecans and basil.
http://www.neatandnutritious.com/blueberry-basil-kale-salad/

Nutrition:

Per serving: 424 calories, 59 g carbs, 26 g fat, 11 g protein, 192 mg sodium, 12 g sugar

pinterest_blueberry-basil-kale-salad

Blueberry Yogurt Smoothie

standard June 8, 2016 Leave a response

Blueberry Yogurt Smoothie | Neat & Nutritious

It’s only June, but this Texas heat already has me going crazy. And when that afternoon sugar craving hits, I need something cold, refreshing, and nutritious to get me through the rest of the day. This smoothie is fruity, frosty cold, and perfectly creamy.  A good for you afternoon snack or light breakfast disguised as a treat. Hey, milkshakes can be healthy, too!Blueberry Yogurt Smoothie | Neat & Nutritious

Blueberry Yogurt Protein Smoothie

Yield: Serves 1

Calories per serving: 381 kcal

This smoothie is fruity, frosty cold, and perfectly creamy. A good for you afternoon snack or light breakfast disguised as a treat!

Ingredients

  • 1 c fresh or frozen blueberries
  • 1/2 frozen banana
  • 1/2 c vanilla coconut yogurt
  • 1/2 c coconut water
  • 1 scoop Vega One coconut almond protein
  • 1/8 tsp cayenne pepper (optional)
  • 1 c ice

Instructions

  1. Add all ingredients in order to a high speed blender. Blend until smooth.
http://www.neatandnutritious.com/blueberry-yogurt-smoothie/

Nutrition:

Per serving (with protein): 381 calories, 57 g carbs, 10 g fat, 23 g protein, 150 mg sodium, 37 g sugar

pinterest_blueberry-yogurt-smoothie

Seasonal Eats: Blueberries

standard June 6, 2016 Leave a response

June officially means summer. And Summer officially means its BERRY SEASON! Growing up my favorite thing to eat in the summer was Cheerios and berries. The sweet, juicy bursts in every bite were heavenly on a hot, sunny day. And along with stone fruits and watermelon, berries are a summer staple. 
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Nutrition:

Berries are one of the lowest calorie, highest nutrient density fruits. A single cup of blueberries has 84 calories, 0 g fat, and 21 g carbohydrates, with 15 g being sugars and 4 g fiber. These little juicy fruits are also packed with vitamin C, vitamin K, and manganese at over 20% DV each, as well as low levels of potassium, copper, riboflavin, thiamin, vitamin B6, phosphorus, and magnesium.

Benefits:

Blueberries are known for their antioxidant power, and they have been studied to have the highest antioxidant capacity of any fruit. This makes them a terrific daily addition to any diet, providing  protection against free radicals in the environment, aging, and even some cancers.

Since blueberries are low in sugar and calories, especially compared to other fruits such as bananas or apples, they are a great choice for weight control and diabetes management. Their high fiber content also helps with digestion, so adding a handful to that morning bowl of cereal or smoothie is a great way to start the day.

Recipes:

Have a refreshing summer with one of these juicy recipes:

 

Sources:
USDA. Blueberries, raw. National nutrient database for standard reference. https://ndb.nal.usda.gov/ndb/foods/show/2166?manu=&fgcd=
Prior RL, Cao G. Analysis of botanicals and dietary supplements for antioxidant capacity: a review. J AOAC Int. 2000; 83:950-956.