Kale Yeah!

If you've been around with us for a while, you know that one of our mottos is, "with kale, you can't fail!" In case you're still wondering why we think kale is absolutely plant-tastic, here are a few things you need to know about this nutrient-rich leafy green to give you a little help using it to entertain and decorate your tablescape this fall.

From a health perspective, kale is HIGH in nutrients— think beta-carotene and other powerful antioxidants, vitamins C and K, and minerals. It is also super low in calories, which makes it one of the most nutrient-dense foods on the planet. In addition, kale helps to lower bad cholesterol levels and protect against cancer, not to mention promoting eye health and aiding weight loss.

This seasonal veggie also comes in different varieties, with leaves that go from green to purple, and shapes that range from smooth to curly. This leafy diversity also reflects in all the delicious ways you can eat it: Yes, you can have kale raw in salads and smoothies, but it can also be consumed blanched, steamed, sautéed, boiled, braised, roasted, or baked in a multitude of creative recipes. It's no wonder the first Wednesday in October has been chosen as National Kale Day, an annual celebration of kale's health benefits and culinary versatility.

Now that you know why kale is pretty much our definition of a superfood, brace yourselves because we’ve got meal prep recommendations to help you get the most of one of our all-time favorite seasonal greens!

Stir it!

We might be biased, but we think everything tastes better with leafy greens! If you need some inspiration to make healthier treats for your next tailgate or Halloween party, it doesn't get much easier than combining ready-to-eat kale with your main recipe ingredients.

Try it with:  Jack-O-Guac and Spooktacular Halloween Treats!

Massage it!

As a cruciferous vegetable of the cabbage family, kale is tough and fibrous, which can make it difficult to chew. That's where massaging it might come in handy! By rubbing a little oil or lemon juice on chopped kale leaves for a couple of minutes until they are glossy and tender, you can make them more pleasing to the eye and easier to eat and digest. Bonus: They’ll also get infused with flavor.

Try it with:  Hallows' Eve Kale Bites

 Layer it!

We eat with our eyes too, and we get it — kale doesn't always meet everyone's eye candy standards. In addition to massaging its leaves, we recommend combining them with some of your favorite fruits to help spice things up. We don't know about you, but we'll be indulging our palate with lots of apples, pomegranates, figs, plums, grapes, pears, pineapples, cherries, and bananas this month.

Try it with:  Kale Cottage Cheese Crunch!

Bake it!

It's an understatement to say that baked kale chips are a staple for us during the cooler months of the year, but you can also get creative and incorporate it into more complex baked recipes, including pies. Set the oven at a minimum of 340°F, and let the baking fun begin! 

Try it with:  Kale Boo Bars!

 Microwave it!

If you struggle with finding the time and energy to put into your homemade meals and end up with your greens going bad, microwaving them might do the trick.

Try it with:  Tricky Kale Cake

From a kale lover to another, we hope you find some time to relax in the kitchen and celebrate the good times as you channel your spooky side and create these fun and tasty kale recipes for Halloween and beyond. Be sure to share your creations with us on Facebook and Instagram, and follow us on Pinterest for all the extra cooking motivation you need to make spooktacular treats for yourself and your loved ones this month!

Adding Greens to Your Favorite Foods

A long day at the office. A stressful day with the kids. An unsatisfying lunch or lack thereof. Things like this lead us to search for our most favorite foods to make the day a little better. It’s hard to beat the pleasure of a cheesy slice of pizza or a warm gooey cookie, so who says these cravings can’t be healthy?

Feel as if that’s impossible? No worries! Start with following these few tips and tricks that we use to incorporate healthier options into our recipes. Try embracing whole-grain options, replacing butter with heart-healthy oil, and exploring lighter cheeses. Stuff your veggies where you can, don’t forget seasoning goes a long way, and learn where to make the right substitutions to get the nutrients your body needs. Before you know it, you’ll be implementing these easy changes into all of your recipes.

From our kitchen to yours, here are some recipes that have made our worst days better and our tummies a little fuller!

For all my Pizza Lovers

Barbeque Chicken Pizza with Mustard Green Pesto

A favorite meal that everyone is bound to love. Grab a bag of Nature’s Greens Mustard Greens, pick your favorite crust, and add just a few more toppings before letting this tasty pizza cook for 15 minutes. Whether you decide to share it or save it all for yourself is up to you!  

Check out the recipe!  

Mac & Cheese? Yes Please!

Collard Mac & Cheese

This go-to dish has all the same delicious ingredients plus one, collards! It only takes 10 minutes to cook and you can easily make this as a main course or a quick snack.  

We all know the cheesier the better so give it a try! View the full recipe.

Not Just a Tuesday Night Taco!

Buffalo Cauliflower Kale Tacos

Tuesdays may be taco night but this dish will have you craving them every day of the week. Grab a few tortillas, chop up some cauliflower, then add our Nature’s Greens Kale greens and a few other necessities for a yummy twist on a veggie-loving favorite.

 These tacos have all the right toppings. It’s up to you how hot you like it! Give it a try.

A Sweet Secret!

Hidden Kale Cookies

This is a sweet treat that you’ll want one too many of. This recipe calls for basic baking ingredients, a bag of our Nature’s Greens kale, and some grated carrots for a snack worth sharing!

Check out the full recipe!

We know you’re ready to get cooking so check out what Nature’s Greens products were used in these recipes below and join us on our website to find where these products are sold closest to you. Feel free to share these tasty dishes with your friends and family and leave us a few comments on what comfort foods we should transform next! Don’t forget to check us out on social media too for more tips, tricks, and recipes @naturesgreens!

Healthy Cooking for Two or Just You

When cooking for one or two, it can seem like a complete hassle. The mess alone is more overwhelming than it should be. Your fresh veggies tend to go bad before you can eat them all, and you consequently start passing up on bulk deals in fear of throwing away food you can’t consume in time. The lack of time, energy, and not knowing what to cook create major obstacles that feel like only a professional chef can overcome.

Trust us, we’ve been there. We know what it’s like to find yourself spending less and less time shopping for groceries, and more time eating heavily processed takeout or settling for sugar-high cereals.

If you’re not head over heels about cooking right now, and you hate that you hate cooking, the good news is that you’re in the right place. We’ve put together a couple of tips and paired them with a few recipes to help you feel inspired.

Your freezer is your new BFF

We’ve said this before, and we’ll say it again: Freeze your veggies! There are numerous ways to do it.

Blanch and freeze. Simply put the greens in boiling water for 2-3 minutes, then remove and place in ice water to chill for 3 minutes. Next, transfer the greens into freezer bags and place them onto a baking sheet so the greens freeze flat. Pro tip: write the current day’s date on the bags so that you know how old they are in the future.

Blend and freeze. Simply add water to your greens and blend as fine as possible. Then, use silicon ice trays or silicone muffin trays to freeze blocks of greens. Once frozen, pop them out and place them into a freezer bag. You can use one or two each time you make a smoothie.

Just put the bag in the freezer. If you’ve got the space, go for it! Most leafy greens won’t freeze well this way for long, but nonetheless, it’s a great short-term solution.

Be sure to also prepare any whole grains ahead of time and…freeze! Brown rice, couscous, barley, and quinoa can all be easily heated up without losing quality. In search of healthy dessert options? Don’t overlook frozen fruits! They’re typically picked at the season’s peak when they’re their ripest, and without added ingredients like sugar, they maintain their nutritional value while helping you cut down on meal-prep times during the week.

One-Pan Wonders

Look for an all-in-one bowl or a pan recipe that helps you significantly cut down on cooking times. If the original recipe serves two, double, or triple the ingredients, and freeze the surplus for some easy weeknight meals.

Homemade burgers are one of our go-to strategies for spending less time in the kitchen. Jumpstart your meal prepping for the week while making the most of your freezer and fully satisfying your taste buds all at once. With these Salmon Collard Burgers, for instance, all you need to do is combine accessible ingredients like canned salmon, collard greens, onions, and lemon juice in a medium bowl, refrigerate for 15 minutes, and then use your hands to mold 2-4 burger patties. Cook half of it and freeze the rest for when you want a healthy dinner option, but can’t bring yourself to the cutting board.

Leftovers? There are none

Cooked too much rice? No problem, use it in a fried rice meal such as our Very Veggie Unfried Rice by adding some chopped-up veggies.

Extra meat? Throw it on a salad like our Kale Salad with Blackened Salmon for some extra protein!

Shredded too many greens? Prep them in pasta such as our Pantry Pasta for a quick meal the next day.

Regardless, we understand that getting out of a cooking rut can seem impossible at times, and even more so when the weeks are busy. So start by simplifying your meals to take away some of the mess and stress. Stock your kitchen with basic necessities, and some greens of course, and follow along with us on our blog and Pinterest for all the cooking motivation you need!

Healthy Party Dips

As summer nears its end and we begin to prepare for that perfect fall weather, there’s one important thing on all of our minds: football season! It’s go big or go home on game days around here and one thing that’s just as important as the game itself is your tailgate food.

So, what’s everyone’s go-to? A dip! Typically, because they’re quick and easy to make and a party favorite that guests love to snack on. However, most of the time dips are filled with less-than-healthy ingredients. That’s why they are one of our favorite places to sneak in a couple of extra veggies. Adding more greens will only make the dip fresher and lighter – not to mention you won’t feel as bad about having one too many scoops.

You can also make healthier choices with what you choose to dip with. Veggie dippers such as carrots, broccoli, and celery are always a great option, as well as whole-grain crackers or pita chips. Our personal favorite and a great alternative to a tortilla chip are kale chips. They’re three times as nutritious and just as delicious!

We understand that finding ways to fit more greens into your daily diet can be hard, especially on game day. That’s why we love exploring our options when it comes to implementing healthier ingredients into our favorite recipes. So, whether you’re watching the game at home with friends or tailgating near the stadium, check out some dips we’ve put together for you!

Kale Artichoke Dip

Creamy, dreamy, and delicious. Made with Nature’s Greens kale, shredded cheeses, mayonnaise, and a few other ingredients. This dip only takes 12 minutes to prep and 20 minutes to cook. It’s certain to leave everyone wanting more!

View the full recipe here. Courtesy of @cozypeachkitchen

Collard Dip

If collard greens are your favorite leafy green, then this is for you! All you need is a bag of Nature’s Greens collards, sour cream, chopped onions, mayonnaise, Worcestershire sauce, and a pack of vegetable recipe mix. Prepped and ready in just 30 minutes.

View the full recipe here.

Super Green Party Dip

Super green and super yummy. Two cups of Nature’s Greens kale, zucchini, green onions, and more. All blended together and ready to serve within minutes!

View the full recipe here. Courtesy of @cyn_sass

Mustard Greens Dip with Veggies

Pack in your mustard greens with this tasty dip! This recipe only calls for five ingredients and takes just 45 minutes to cook, the hard part will be choosing what to dip with.

View the full recipe here.

Poblano, Kale, & Artichoke Dip

Poblano Chile peppers, Nature’s Greens kale, and a bag of artichokes all combined with a few other mixings to make a dish meant to share. Have it prepped and ready in less than an hour!

View the full recipe here.

Be sure to check out even more game day recipes on our Pinterest! It’s sure to soothe your tailgate cravings.

Bringing Healthy Back to School

For many of us, back-to-school month also means back to some serious meal prepping to feed the brains and nourish the bodies of kids of all ages in our families! Make no mistake — nutrition and academic achievement go hand in hand: In fact, the CDC indicates that skipping meals or the lack of adequate, nutrient-rich food consumption is associated with decreased cognitive performance, lower student participation rates, and (you guessed!) lower grades.

Whether you need the inspiration to spice up the contents of a lunch box, a few practical recipe ideas to get your on-the-go meals in order, or even an incentive to go Meatless Monday, this collection of bowls, noodles, salads, and wraps is sure to help both you and the littles thrive in the classroom and beyond.

Make-Ahead Beans and Greens Quesadillas

We've bean thinking about this plant-based quesadilla made with corn, red bell pepper, and other seasonal veggies all summer! By incorporating other good-for-you ingredients like kale and black beans that you can also make ahead and even freeze (gasp!), we're positive you'll be wrapped with the result.

View the full recipe here!

Korean Chicken and Kale Rice Bowl

Oils, seasonings, and garnishes aside — which you can always modify to your liking — all you need to bring this recipe to life are kale, onions, chicken, cooked rice, and eggs. We know, it's hard to get easier than that! Read on to see if we can beat this quick combo with an even simpler recipe.

View the full recipe here!

Collard Greens Baked Ziti

If you love baked ziti as much as we do, try this version with collard greens and lentil pasta for extra nutrition. Complete with tomato sauce and three-cheese types, this one is as mouth-watering as it is mind-blowing.

View the full recipe here!

Super Green Pesto Wraps

If you're looking for meals on the go, wraps are your best friends! Make these super green wraps even fresher by preparing the Kale-based pesto ahead of time and keeping the other ingredients, including collard greens leaves and hummus, in separate containers for easy assembly when you're ready to eat.

View the full recipe here!

Fettuccini with Collard Greens Pesto and Grilled Shrimp

Can't get enough of pesto or pasta? Neither can we! If you haven't yet taken your plain fettuccini to Rawl status with collard greens, shrimp, and tomatoes on the vine, head right to this recipe page, spend 30 minutes max of prep and cook time combined, and thank us later for the explosion of flavors!

View the full recipe here!

Easy School Lunch

With a series of super fruits and greens like avocado and kale, the finale can only be a delectable, yet E-A-S-Y meal. Be sure to mix in some lime juice to your guacamole and add a thin layer of water on top of it before refrigerating in a container to lock in the green and keeping your guac looking and tasting its best.

View the full recipe here!

Crunchy Chickpea & Sweet Potato Kale Salad

What if we told you that you can make your own salad dressing with ingredients you likely already have in your fridge and pantry? Then bake some chickpeas and sweet potatoes and combine them with some sautéed kale when you're ready to dig in, and enJOY!

View the full recipe here!

Warm Quinoa Salad with Crispy Kale

Quinoa, zucchini, and kale are the stars of this serious salad show, with open acts by avocado oil, sun-dried tomatoes, black olives, and cilantro. If this ingredient combination doesn't rock your world, we don't know what will.

View the full recipe here!

Make sure to check us out on Instagram and Pinterest for even more delicious recipes @naturesgreens!

A Summer of Smoothies

Every summer the encouragement to start a better daily routine comes around again. Whether it be because it’s bathing suit season or the beginning of a new health journey, we get it! This summer we’ve made it a goal to start each day the right way, with a smoothie! Not just any smoothie, but one that provides us with the nutrients needed to get through the day. Whether it serves as a meal replacement or just something easy to consume on the go, smoothies are a great way to get in those healthy greens, additional protein, and some delicious fruits.

Part of this routine includes preparation, which we all know can be the real reason we tend to fall off track. That’s why using Nature’s Greens is a no-brainer for us – it comes triple washed and ready to use, meaning one less step when prepping. If you are new to smoothies, we recommend smoothie prep!

Start by laying out a Ziploc bag for each day of the week and write the day on it to help stay organized. From there, put all the needed ingredients (minus the liquid) in their bags and tuck them away in the freezer. Come morning time, empty your bag into the blender, add your needed liquid, and mix! Not only will this save you time, but freezing your fruits and veggies preserves the flavor, creates less waste, and provides a thicker texture for the smoothie.

When made the right way, smoothies are packed with vitamins, minerals, protein, and fiber. All the nutrients you need to feed and aid your body to get you through whatever you may be tackling that day. Enjoy these delicious smoothies with us this summer and comment below on more smoothie recipes we should try!

Back to Basics Smoothie

There’s nothing basic about enjoying a nutritious smoothie packed with Nature’s Greens kale and some delicious extras. You likely have these simple ingredients around the house. Blend together some kale, milk, Greek yogurt, frozen banana slices, peanut butter, and a little unsweetened cocoa powder for this deliciously green smoothie.

View full instructions here. Recipe courtesy of Nicole @fromfarmtolabel

Kale mango pineapple ginger smoothie

Sweet and fresh - this smoothie is full of fiber and protein. Blend together Nature’s Greens Kale, mango chunks, pineapple slices, Greek yogurt, coconut water, and a tablespoon of honey for some additional sweetness.

View full instructions here. Recipe courtesy of Andrea @beautifuleatsandthings

Revival Smoothie

The name speaks for itself. Having a morning like no other? Revive yourself with this smoothie! Full of Nature’s Greens Kale, frozen berries, banana, zucchini, and a few other ingredients - you’re in for a treat with this blended drink!

View full instructions here. Recipe courtesy of Emilie @tastyasfit

Make-ahead superfood meal replacement smoothie

In need of a well-balanced meal within minutes? This refreshing smoothie can do the trick! Combine Nature’s Greens Kale, pitted dates, water, almond flour, frozen blueberries, a baby beet, ginger root, and some ground turmeric and black pepper for a hydrating and healthful smoothie.

View full instructions here. Recipe courtesy of Cynthia @cyn_sass

What's Poppin'?

If you’ve never ventured into the world of fresh corn kernels or corn on the cob for your daily meals, summer is the best time to start popping some fun. Not only because corn harvesting peaks during the warm summer months, but also because the versatile veggie is best enjoyed fresh. Although canned goods have some advantages when it comes to price, convenience, storage, and transportation, they also tend to be high in sodium (as salt helps to preserve the food) and relatively lower in nutrients (as a result of the canning process). Fresh ears of sweet corn are also the quintessential cookout side! With at least six creative ways to get these ready for the family reunions you have planned for the summer, the real challenge will be not letting all the compliments go to your head!

Microwaving

Tenderizing your kernels only takes about 4 minutes of cooking time on a microwave-safe dish! Start here if everything else sounds too intimidating and work your way up to fancier preparation methods.

Try it with: Fresh Corn Relish

Boiling

The secret to achieving the best results with this method is to get enough water to both cover the corn and reach boiling point before adding your fresh bulk to the pan. Be sure to cook on medium heat, covered, for about 7 minutes - or cook over low for about 30 minutes to boost flavors from accompanying ingredients!

Try it with: Stewed Corn and Tomatoes

Steaming

A steamer basket is your best friend here. As long as you keep the water levels below the basket and cook covered on high for about 6 minutes after the water starts to boil, you should be getting some decently tender corn at the end of the process.

Try it with: Corn and Shrimp Saute

Pressure Cooking

Immerse the corn in water and cook for around two minutes after the pressure cooker reaches high temperature. It’s that simple, and you can serve it immediately or incorporate it into a recipe by quickly releasing the pressure.

Try it with: Skillet Perfect Creamed Corn

Oven Roasting

An internal temperature of about 375°F will work for most ovens and cobs. Wrap them up on aluminum foil (seasoning is optional at this point), and cook for circa 30 minutes or until you achieve your desired tenderness.

Try it with: Baked Corn on the Cob

Grilling

With a grill, you should be looking at a temperature range of 350 to 400°F. Brushing vegetable oil on the cobs is essential here, as well as charring them with the grill hood closed and flipping every third of the way through the 15-minute total grilling time.

Try it with: Grilled Corn and Veggie Toss

We hope you feel inspired to eat more fresh sweet corn this summer. Click here to learn more about why corn is one of our seasonal favorites and to find additional curated recipes for incorporating more of this nutrient-dense veggie into your diet!

What Does "Clean Eating" Mean?

Shutterstock #631739033

The first time I heard the word ‘clean’ in relation to food was back in the mid 1990’s. Supermarkets noticed that customers were beginning to look beyond info like calories, and towards ingredient lists. Health conscious shoppers were starting to pay attention to how foods were made, and exactly what they were made from. As a result, health food stores—which stocked fresh foods and simple ingredient products—were attracting more and more consumers, and traditional grocers took note.

Fast forward to today, and clean eating has gone mainstream, fostered by people from all walks of life, who want to feel good about what they’re putting in their bodies. This includes moms, who want the healthiest, most nourishing food for their children; millennials, who value natural living; and older adults who are motivated to maintain wellness and support longevity.  

The basic principle of clean eating is to let ingredients guide you. While it’s not realistic to never eat anything that comes out of a jar, box, or bag, it’s important to choose packaged foods with all natural, recognizable ingredients. For example, chickpeas from a can would be considered ‘clean’ if the only ingredients are chickpeas, water, and sea salt. The same is true for bagged greens with the only ingredient being kale, or frozen blueberries with no additional ingredients.

The idea is to slash your exposure to artificial additives and chemicals used in highly processed foods, as fillers, preservatives, flavor enhancers, colors, and the like. Recent research has shown that exposure to these man-made ingredients can harm health, from taxing immunity, to fueling inflammation, and possibly even contributing to obesity.     

But clean eating is also about how the foods we buy impact the health of the planet, and our ability to support an eco-friendly and sustainable food supply.  All of these vital issues are why clean eating is not a trend, but rather an important consumer movement.  

In addition to seeking out foods with ingredients you easily recognize, clean eating involves putting them together to make nutrient-packed meals and snacks. Some simple swaps to trade processed fare for fresh, clean food include: eating oats or a smoothie made with fruits and veggies for breakfast instead of a muffin or danish; snacking on nuts and fruit or veggies and hummus rather than chips; or whipping up a veggie-packed stir fry instead of microwaving a frozen entrée.

There are dozens of tasty recipes on www.rawl.net to guide you, and you’ll notice that many use simple, all natural ingredients—like extra virgin olive oil instead of margarine, and whole quinoa or beans in place of refined starches. That’s a big part of our Back to Fresh philosophy.

Tell us about the clean eating changes you’ve made and your favorite whole food-based recipes and meals in the comments or on social media @naturesgreens!

Pregnancy Nutrition: Eating Healthy While Pregnant

by Dr. Sonali Ruder (@thefoodiephysician)

Pregnancy is truly a life-changing experience.  During pregnancy, your body goes through profound changes and certain nutrients are needed to fuel those changes.  Following a well-balanced diet rich in nutritious, whole foods is an important aspect of a healthy pregnancy.  It helps increase your chances of having a smooth pregnancy and also gives your developing baby the healthiest possible start in life.  Basically, a healthy diet helps make a healthy baby!

During pregnancy, you need to consume more calories and protein than before you were pregnant.  You also need to consume more micronutrients including folic acid, iron and calcium.  These are essential for the proper growth and development of your baby as well as for your own health during pregnancy.  It’s recommended that pregnant women take a prenatal vitamin to fill in any nutritional gaps.  But did you know that you can get these nutrients from foods such as leafy greens? 

One cup of chopped turnip greens provides a whopping 107 micrograms of folate, which is 27% of the recommended daily amount.  It also provides 105 milligrams of calcium, which is 10% of the recommended daily amount.  Other greens like kale, collards and mustard greens all provide these nutrients as well, in varying amounts.  In addition, leafy green vegetables also provide an array of other important nutrients including fiber, vitamin A, vitamin C, vitamin K, potassium, manganese and copper. 

Folate is one of the most important vitamins needed in pregnancy.  It’s essential for the synthesis of DNA and for proper cell division.  It’s especially important for the development of the neural tube, which forms the baby’s brain and spinal cord.  Folate is found naturally in foods like leafy green vegetables, lentils, asparagus, and beets.  Folic acid is a form of folate that is used in dietary supplements and foods.  In the United States, breads, cereals, flours, pasta, rice and other grain products are supplemented with folic acid. 

Iron is necessary for making hemoglobin, the protein in your red blood cells that carries oxygen to your organs and tissues as well as to your baby.  During pregnancy, you need much larger amounts of iron to support the growth of your baby and placenta.  Like folate, many grain products are supplemented with iron.  Leafy green vegetables such as kale, mustard greens and spinach also provide iron.  However, the type of iron found in plant-based foods (non-heme iron) is not as easily absorbed by our bodies as the iron found in meat, seafood and poultry (heme iron).  A simple way to increase the amount of iron absorbed from vegetables is to eat vitamin C-rich foods with your meals.  Vitamin C greatly increases the amount of iron your body absorbs.  So the next time you’re sautéing some kale or mustard greens, sprinkle some lemon juice on top or throw in some bell peppers, which provide a good amount of vitamin C. 

Calcium is the most abundant mineral in our bodies.  Although 99% of it is stored in our bones and teeth, calcium serves many vital functions including maintaining a normal heartbeat, contracting muscles, transmitting nerve impulses, and clotting blood. It’s important for pregnant women to get enough calcium, especially during the third trimester when your baby’s bones are rapidly growing and their teeth are forming.  If you don’t get enough calcium in your diet, your body will withdraw calcium from your own bones to supply your baby’s needs.  Kale, collards, turnip greens and mustard greens are all a very good natural source of calcium. Calcium is also added to many foods like orange juice, plant-based milks, tofu, cereals and bread.

Fettuccine with Collard Greens Pesto and Grilled Shrimp

So how can you incorporate more leafy green vegetables into your diet?  Leafy greens can be added to a wide variety of dishes to add a boost of nutrition.  You can enjoy them raw in salads or add them to dishes like soups, stews, pasta sauces, and stir-fries.  Smoothies are another great way to incorporate greens into your diet.  During pregnancy, there may be times when you don’t have much of an appetite and cold drinks may be better tolerated.  To make a delicious smoothie, simply toss a handful of chopped greens to a blender along with your favorite fruit (like mango, pineapple, apple or watermelon) and some Greek yogurt or almond butter for a boost of protein and healthy fat.  Add ice and blend away!

More information and recipes can be found in my cookbooks, Natural Pregnancy Cookbook:  Over 125 Nutritious Recipes for a Healthy Pregnancy and Natural Baby Food: Over 150 Wholesome, Nutritious Recipes For Your Baby and Toddler. 

www.thefoodiephysician.com

How to Mix and Match Foods for Better Meal Prepping

Why Meal Prep?

Meal prepping is a trending behavior, and there are so many reasons why. Devoting time to prepping meals is a smart way to eat healthier, saving both time and money, and gaining control over what and how much you eat.

There is no silver bullet to meal prepping, so if you’re just getting started, sample different ideas to find an approach that feels right for you. Meal prepping can involve making multi-serving meals to portion and store so they’re ready to re-heat and eat. But meal prepping can also mean pre-cooking, or even just pre-preparing ingredients, so you don’t have to start cooking from scratch. 

White Bean and Veggie Chili

Prep on the Weekend

One savvy strategy that works for many people is to prep on the weekend for the coming week. This can be as simple as washing and chopping vegetables so they’re ready to cook, or pre-cooking a number of foods that can later be mixed and matched to create various meals.  

3 Core Meal Component Groups

Veggies

If you’re going to pre-cook several meal components, divide them into three key groups: vegetables, lean proteins, and healthy starches. Veggie prep can be as simple as purchasing ready-to-eat greens to stash in your fridge. You can also dress chilled vegetables or greens in herbed balsamic vinaigrette, pre-make healthy salad dressing so it’s ready to use, or sauté, grill, or oven roast a variety of vegetables to be re-heated when needed.

Lean Proteins

Prepping lean proteins can be as easy as stashing canned beans or wild salmon in the fridge, so they’re chilled and ready to add to salads. You can also cook and store hard boiled eggs, chicken breast, extra lean ground turkey, or seafood. Toss beans, chopped hard boiled eggs or canned salmon with jarred pesto, hummus, or seasoned tahini to pre-make quick protein salads. Or purchase a cooked rotisserie chicken for a meal prep super shortcut.

Healthy Starches

For starches, store pre-cooked whole grains, like brown or wild rice and quinoa, as well as starchy vegetables, including baked sweet potatoes, fingerling potatoes, and oven roasted butternut or spaghetti squash.

Mixing and Matching

When you have these components at the ready, all you need to do is decide how to put them together. For complete meals don’t forget to add a healthy fat, like extra virgin olive oil (EVOO) or EVOO-based pesto, olive tapenade, avocado, nuts, or seeds. For example, toss a generous portion of roasted or sautéed veggies with spaghetti squash and diced chicken breast, served over a bed of greens. Make a grain bowl by topping a small scoop of quinoa with greens, roasted or sautéed veggies, lentils, and drizzle with a spoonful of pesto. Pair a generous portion of grilled veggies with black beans, brown rice, and a side of avocado. Stir fry pre-cut veggies in vegetable broth, seasoned with ginger, garlic, and chili pepper, paired with steamed shrimp over wild rice, topped with sliced almonds.

Another way to meal prep is to make a second meal at dinner time and pack it for lunch the next day. These simple and practical meal prepping solutions can help you avoid poor eating pitfalls and give you the tools to eat healthfully for the long haul.

How do you Meal Prep?

Please share your own tips and tricks--as well as the meals from our website you like to make ahead--as part of your meal prep routine. Show us by tagging us on Instagram @naturesgreens and use #backtofresh. Your tip could be selected and featured on our account!

4 Simple Steps to Weekly Meal Prep

We know how hectic this time of year can be.

With the weather warming up, the extra hour of daylight each evening, and the flurry of spring-time activities, you want to spend more of your time with your family and friends and less time preparing meals in the kitchen. 

You’re looking for meals that come together quickly at the end of the day, but still provide plenty of fresh, nutritious, and delicious food for your family. The best way to achieve this goal is to take the time to prepare for the week ahead with a couple hours of meal prepping on your Sundays. 

Never meal prepped before? We’ll walk you through the process.

#1: Select your recipes.

What meals are you in the mood for this week? What fresh produce is currently in season? Visit our collection of recipes on our website and find inspiration for what you want to eat during the upcoming week. Take note of the recipes that you know you and your family will enjoy.

#2: Set the menu for the week.

Go ahead and map out your week. Who will be home each night for dinner? Which evenings will you be short on time?What ingredients or meals can you easily prepare ahead of time for the nights you need a quick meal? By setting your game plan, you’re setting yourself up for success. You’ll be able to grocery shop efficiently, cut out the last minute fast food decisions, and eliminate the stress of figuring out what to cook for dinner. Put it in writing and stick it to your fridge for a visual reminder throughout the week of your plan.

#3: Create your grocery list and shop.

Once you know what meals you plan to cook, create your grocery list and shop. You can use an app for your grocery list, such as Our Groceries, to organize your list and to easily have it on hand when you’re shopping. 

Pro Tip: use a delivery service like Shipt to shop at Publix, and save even more time each week without the hassle of going to the grocery store yourself. 

#4: Prepare ingredients and meals on Sunday evenings.

After you’ve completed your grocery shopping, start your prepping. Take a look at each recipe to see what you can prepare ahead of time. Are there dry ingredients that you can measure out? Is there poultry that you can go ahead and cook? What vegetables can you chop and store in your refrigerator? There will be some things that you can’t do in advance, but you’d be surprised at how many items you can go ahead and have ready.

Here’s how we’d meal prep on Sunday for our Mediterranean Collard Greens over Spaghetti Squash meal:

1. Purchase our Versatile Veggies® Diced Yellow Onion and Nature’s Greens® Collard Greens.

2. Measure out all of the dry ingredients, place in small container, and seal. We personally use mason jars for dry goods.

3. Mince the garlic and chop the green bell pepper. Place in small Pyrex container, seal, and store in your refrigerator.

4. Cook the spaghetti squash, remove from the rind, and store in your refrigerator in a sealed container.

When it comes time to prepare dinner, all of your chopping and most of your measuring is complete! Your prep time is eliminated, and you can have dinner on the table in under 15 minutes. How great is that?

What do you plan to do with all of the extra time that you gain during the week thanks to meal prepping?

Share your meal prepping photos with us on social media using the hashtags #backtofresh and #naturesgreens, and be sure to tag us! We’d love to see what you’re cooking in your kitchen, and how you’re incorporating our meal prep tips into your week.

7 Benefits of a Dairy Free Diet

Dairy is a huge part of your life.

Don’t believe us? According to the United States Department of Agriculture’s research, each American consumes 154 pounds of milk per year (nearly 20 gallons!) just through drinking cow’s milk. This doesn’t include the amount of dairy that is consumed through other dairy products like butter, cheese, and ice cream. Milk is produced in all 50 states and from 2004-2014, the United States is the world’s third-largest dairy product exporter. 

shutterstock, #520397872

There are also 270 million dairy cows in the world, per the World Wildlife Foundation. 

Dairy, in the form of cow’s milk, is often one of the very first foods introduced into an infant’s diet.  But it’s also one of the most common food allergies among children and nearly 75% of the world’s population has some degree of a lactose intolerance. What’s the best way to treat either issue? … with a Dairy Free Diet.

What is a Dairy Free Diet and why should you consider one?

A dairy-free diet is a diet that is free of milk and milk products. To go completely dairy-free means  that you are eliminating primary sources of dairy from your diet including milk, cheese, butter, cream cheese, cottage cheese, sour cream, custards, puddings, ice cream, gelato, sherbet, whey, and casein.

If you’re allergic to milk protein or if you have a lactose intolerance, going dairy free might be the best option for you.

What are the benefits of having a Dairy Free Diet?

1. Less Bloating
2. Better Respiratory Health
3. Improved Digestion
4. Clearer Skin
5. Reduced risk of developing cancer
6. Decreased oxidative stress
7. Prevent milk allergy and sensitivity reactions

How can you get your nutrients on a Dairy Free Diet?

By excluding dairy products from your diet, you are putting three critical nutrient intakes at risk: calcium, potassium, and magnesium.

One of the very best ways to ensure that your body is getting the amount of calcium that it needs is by consuming calcium rich foods. You can supplement your diet with leafy green vegetables like collard greens and kale, with vegetables like broccoli and okra, and with oranges. You can also choose to drink a milk substitute like goat’s milk, coconut milk, or almond milk.

1 cup of Collard Greens contains nearly 25% of the recommended Daily Value nutrition intake.

Now what?

Now that you know what a Dairy Free Diet is and why someone might choose to go dairy free, here are a few recipes to help get you started on adding more calcium rich foods into your daily diet:

• Dairy Free Creamed Kale - with coconut milk, kale, and sliced almonds, you’re getting plenty of added calcium to your diet with this recipe
• Vegan Cooked Collard Greens - collard greens are a wonderful source of calcium
• Fruity Broccoli Salad - both the broccoli and the mandarin oranges are providing you calcium in this recipe!

If you’re planning to explore a Dairy Free Diet, there are a multitude of benefits, especially if you are allergic to milk protein or  if you are lactose intolerant. Just make sure that you are adding calcium rich foods into your diet to make up for what you would typically receive from dairy!

Here Come the Holidays!

The holiday season is great for togetherness and spending time with family and friends. For many, it can be the start of weight gain and unhealthy eating habits. Do not worry! The holidays don’t have to be a constant struggle with your health. We are here to give you tips to help you balance your food and fun while staying healthy and happy this holiday season.

1. Incorporate more greens

Add your favorite leafy greens to your mealtime selections. Use chopped greens in your morning yogurt or smoothie, add them to a lunchtime batch of soup or chili, or cut your dinner side of rice or pasta in half and fill the rest of your plate with sautéed greens.

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2. Portion control

Dish your own plate and place small portions of your favorite holiday foods on it. Controlling your portion size should eliminate overeating.

3. Stay hydrated

Drinking water will keep you hydrated and curb your cravings.

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4. Don't Skip Meals

Do not avoid food all day to save room for a great holiday dinner.  Starving yourself all day may cause you to overeat! Eat a good breakfast and lunch before hitting your holiday dinner party. Be sure to include protein with each meal to help balance your blood sugar and help you get through the day.

5. Be a realist

The holiday season is not the time to lose weight. Rather than try to lose weight, work on maintaining your current weight and set up healthy eating habits. The New Year is right around the corner! January will have less temptation – a great time to start setting those weight loss goals.

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Let the time of togetherness be your focus this holiday season. If you overeat at one meal, do not beat yourself up. You will not gain weight from that one piece of pie –healthy eating is a process and we are here to help guide you in your Back to Fresh journey!

Let's Get Together!

For many people fall is the start of an indulgent eating season that begins with Halloween treats, and continues straight through New Year’s Eve. But autumn is also a perfect time to take advantage of the abundance of healthy fare that makes this season special. A few of my favorites are apples, pumpkins, and greens.

Source: WP Rawl

Fresh, seasonal chopped apples can be whipped into a smoothie, or added to cinnamon oatmeal. Stir finely chopped apples into pancake batter, enjoy them sliced, dipped into almond butter, or sauté apples in lemon water, along with ginger, topped with a crumble made from oats, almond butter, maple syrup, and apple pie spice. Fresh sliced apples make a delicious addition to entrée salads, cooked cabbage, and stir frys. Shredded apple can also be folded into burger patties or meatloaf recipes. And for a healthy treat, try my recipe for kale and raisin stuffed slow cooker apples. 

Source: WP Rawl

After carving a fresh pumpkin, the roasted seeds make a healthy snack, or topping for cooked veggies, salads, fish, beans, and lentils. Fresh roasted pumpkin flesh, seasoned with coconut oil, maple syrup, and pumpkin pie spice, also makes a nutritious, satisfying side dish. And unsweetened canned pumpkin makes a perfect addition to smoothies, oatmeal, hummus, or chili.     

Greens, a year round superfood, come to life in all new ways this season. Try my recipe for super green party dip, and a variety of fresh and cooked dishes, from coconut collard crisps, to lentil, yam and kale stew, and salmon mustard greens salad. Give your green smoothie some fall flare by blending kale with ingredients like ripe pear, ginger, and maple syrup.

Source: WP Rawl

Make healthy eating a priority this fall, and you’ll be able to enjoy your favorite can’t-live-without splurges, without compromising your health or packing on any unwanted seasonal pounds.

Make This Fall Even Tastier with Help from the Crock-Pot®

Life is simpler when not having to spend a long time in the kitchen putting together meals for you, your family, and friends. With the kids back in school and time being stretched even more, cooking with a slow cooker or Crock-Pot® may be your new favorite way to save time and eat great starting this September!

Check out these tips on how to take advantage of the slow cooker, and all of its wonderful benefits!

Source: WP Rawl

WAYS TO SAVE TIME AND MAKE BETTER MEALS

• Easy, Balanced, and Wholesome Meals

The best part of cooking with a slow cooker is that you can make a full meal with very little effort.

Registered Dietitian Cynthia Sass says, “With a slow cooker you can make healthy, balanced meals with very little prep time.” Ingredients can be prepped ahead of time, then frozen or refrigerated until you’re ready to cook them. During busy weeks when you miss your grocery trip, you can still have a home-cooked meal for your family.

• Plan Ahead

At night, jump start your meal prepping for the next day to save time. Before heating up your slow cooker meal in the morning, prepare any ingredients you will be using the previous evening.

This could entail pre-cutting veggies, trimming and thawing meats, or even measuring out simple spices that you will be adding to the pot.

• Maximize the Flavor

Seasoning, browning, or caramelizing your meats in a skillet beforehand is a great way to make sure your get the most out of your slow cooker dishes. Sure, it may take a little more prep work, but why settle for an average tasting meal when you can make it better!

• Keep A Lid on It

Remember your mom telling you not to open the oven door because you would let the heat out? Well, with a slow cooker this is most certainly true. Since the point of a Crock-Pot® is to cook foods slowly, continuously taking the lid off will affect the cooking time of your meal. Also, mind your temperature. Realize how long you will be gone while cooking and make sure that the temperature you are using aligns with your schedule, and know that a little temp goes along way. 

• Don’t Over Fill

Filling your slow cooker to the brim can cause hiccups when you are ready to eat. Some of the items may not be cooked, while others may be overcooked. Filling the cooker to only half or two-thirds full is best. Also, placing veggies close to the bottom of will help with making sure they are fully cooked.

• Save Money

Using dried beans instead of canned ones in your slow cooker is a great way to save money and cut down on the preservatives that come in canned goods. Soak the beans overnight and they will be ready to throw in the Crock-Pot® before you leave for work!

• Less Energy

Did you know that a slow cooker use less energy that both stove tops and ovens? Using your slow cooker can save you money on your energy bill.

• Open Up Your Pantry

A great thing about a slow cooker is that you can throw just about anything into it. Now, we don’t suggest opening up a can of something that is two years expired from the fridge or pantry and using it. However, using canned veggies, beans, and other ingredients that you have been meaning to use will help you clean a spot for new (healthy and unprocessed) items you haven’t had a place for.

Now that we have given you some information about making the slow cooker your new best friend this fall and winter, go out and create some great dishes! Check out our website for delicious slow cooker recipes and always follow our Facebook, Twitter, Pinterest, and Instagram for more great tips!

source: WP Rawl

Sources

http://www.cookinglight.com/eating-smart/nutrition-101/healthy-slow-cooker-recipes-tips

http://www.eatingwell.com/video/6747/how-to-tips-for-healthy-slow cooker-recipes/

http://www.eatingwell.com/article/18020/7-tricks-for-better-slow-cooking-in-your-slow cooker/

https://recipethis.com/101-instant-pot-recipes-for-the-complete-beginner/

http://www.foodnetwork.com/how-to/articles/14-tips-for-slow-cooker-meals

https://greatist.com/health/slow cooker-cooking-budget#

Oh, Sweet Kale Of Mine!

This July, we are focusing on sweets. Sweets can be healthy and nutritious too, right?  Of course!

Try to incorporate a healthy and delicious leafy green, such as kale, in your favorite sweet treat. Here are 4 ways that will help you keep your favorite desserts “Back to Fresh”.

Photo Credit: Buzz Feed

1.       Use neutral tasting ingredients to cut out unwanted calories!

Sugars and sweeteners in desserts help mask the taste of other ingredients. Researchers from Idaho State University found that 8 in 10 people enjoyed fudge made with tofu just as much as they did with butter. Replacing butter with a healthier alternative is a great way to cut calories and carbs. Livestrong.com averages that one brownie of 35 grams, can have at least 20 grams of carbohydrates in it.

Kale is a great ingredient to add in desserts. The sweetness of the dessert tends to cut out the bitterness associated with the leafy green. Also, if your kids aren’t a fan of kale, try our recipe for our delicious Brownie Points, they won’t even know it’s in there.  Cutting these ingredients in half or eliminating them can go a long way in helping you cut calories while enjoying sweet treats!

Photo Credit: WP Rawl

2.       Use a puree instead of the butter, oil or shortening!

Making a puree and cutting out half of the butter, oil or shortening in your favorite sweets can go a long way and help you stay on track with your weight loss and diet goals. Using kale, beets, and plant proteins like beans and lentils are great options for the “filler puree”.  

Using a puree also allows for you be sneaky with adding greens. These purees help hide the taste and texture of bitter veggies that people sometimes do not enjoy.

 3.       Mix leafy greens directly into the batter!

Make sure you get your daily 5 to 13 servings of fruits and veggies recommended by the Dietary Guidelines for Americans by adding kale or other leafy greens into your batter.

Finely chop kale and incorporate it into your dessert batters. This is a simple way to add some veggies into your baked goods, and make sure you get your daily 5 to 13 servings of fruits and veggies. Doing this makes the texture and flavor of the greens less noticeable in your sweet treats!

 4.       Use dessert recipes that accent kale aesthetically!

 We’ve talked about mixing greens into your dessert so that you cannot see them or taste them, but sometimes embracing the fact that you have added kale is not a bad thing!

Why not impress friends and family with their favorite sweets that have kale, but taste great? A great example of this is our Kale Key Lime Pie. Key Lime Pie has a strong flavor in general, so adding kale to this very tart dessert is easy and as simple as adding to the wiped filling.

Photo Credit: WP Rawl

Tips like these do not take a lot of time, baking skill, or effort. Making these simple changes will help you find ways to embrace starting a “Back to Fresh” journey.

Make sure to check out our website for hundreds of more great leafy green recipes. Follow along on our “Back to Fresh” journey on social media, and share your tips on dieting, weight loss, and healthy eating using the #BackToFresh hashtag!

BBQ Time!

The birds are chirping, the grass is green... time to break out the bar-b-que grill!  When hosting friends and family this spring, don't feel limited on the dishes that compliment your meal.  Here are great ways to keep your guests eating fresh and clean this grilling season. 

#1 Kale Slaw is a MUST!

This light and refreshing treat is a great twist to your normal coleslaw. Why not ditch the unhealthy slaw and substitute with a superfood packed with health benefits?  Find the recipe for our Gingery Kale and Purple Cabbage Slaw here.

Source: WP Rawl

#2 Leafy Greens... on the grill!?

Grilling leafy greens such as kale not only gives it a delicious smoky flavor, but it also removes some of the natural bitterness. Massage both sides of the leaves, place them on a piece of aluminum foil and grill them whole. Grilling makes the leaves crispy, almost like chips.

Source: Bon Appetit

#3 Chips are meant to be dipped

Add a fun and unique dip to your table with our Zesty Mustard Greens Watermelon Salsa! Mustard greens are high in antioxidants, a great source of immune-boosting Vitamin C, and help lower cholesterol.  Watermelon is high in water content and delivers many other important nutrients, including lycopene and vitamin C.  

Source: WP Rawl

#4 Breakfast Me!

Ever thought about  breakfast on the grill?  Whether camping or relaxing in your backyard, the grill can be a nice change of pace to your normal routine. Try things like, breakfast burgers, roasted eggs or pancakes on the grill.  

Source: https://stocksnap.io/photo/G25MV730AV

Fooled by Greens!

When most people think of greens, salads and sautés probably spring to mind. But with a little out-of-the-box thinking you can incorporate greens into nearly any recipe, from savory to sweet, any time of the day.

At breakfast, greens can be whipped into fruit smoothies, added to omelets, egg scrambles, and frittatas, blended into pancake batter, and folded into oatmeal. If you’re scratching your head, thinking, “Really, pancakes and oatmeal?” give my recipes a try. When combined with fruit, and ingredients like coconut oil, maple syrup, ginger, and cinnamon, greens are incredibly palatable, and add color, texture, nutrients, and volume to your meals, all for very few calories. 

Another way to work more greens into your diet is to toss them to meals that don’t normally include them. For example, stir chopped greens into a yogurt, fruit and nut parfait, hummus, potato salad, homemade burger patties, a bowl of mac and cheese, or a batch of soup or chili. Crisp, chilled fresh greens also add a layer of crunch and nutrition on top of piping hot pizza.

Greens also make a perfect bed for lean protein, including chicken breast, seafood, lentils, or beans. To incorporate greens into a side dish cut your usual portion of rice or pasta in half and fill the space with a handful of chopped greens. 

And while you may not think of greens for dessert, there are delicious ways to work them in, from adding baked kale chips to dark chocolate bark, to folding pureeing greens into brownie or cupcake batter.

All you need to do is keep greens handy, and get creative. Feeling inspired? Please share the various ways you’ve incorporated more greens into your recipes and eating regime. We can’t wait to learn about your green-infused meals, snacks, and treats!  

Fool your friends and family with some hidden greens recipes! http://www.rawl.net/recipes.aspx

Snack Your HEART Out!

Daily snacking can be a smart habit. In fact, one recent report found that people with the healthiest diets snack twice as often as those with the least healthy diets. Of course, what matters most is what you reach for (and why) when you nosh. To get that right check out these four simple rules of thumb.    

Develop a snack strategy

In other words, don’t snack randomly. Plan to snack during long stretches between meals. For example, if you eat lunch and noon and dinner at 7pm schedule a snack around 3 or 4pm. A well-timed snack can keep your metabolism revved, boost energy, regulate blood sugar and insulin levels, and prevent overeating later in the day.  

Eat real food

A snack is a chance to fit more nutrients into your day. To maximize that opportunity forego processed snacks in favor of fresh, whole foods. Always include produce - veggies, fruit, or both - paired with other good-for-you ingredients, including healthy fat, lean protein, and whole grains. Great choices include: cut veggies, like bell pepper and cucumber, with hummus or guacamole for dipping; a smoothie made with leafy greens, fresh or frozen fruit, chickpea flour, nuts or seeds; or hard boiled eggs, paired with avocado or olive tapenade, and veggies or fresh fruit.   

Raise your snacking awareness

Too often we munch out of habit, boredom, procrastination, or simply because food is there. Commit to becoming more discriminating about the “whys” behind your snack choices. You may discover that instead of being physical hungry you’re actually feeling anxious. Or perhaps you tend eat when others are eating, even if you don’t really need a snack. Once you’re aware of your patterns you can consciously work on making different choices, like talking to a friend rather than easing anxiety with food.

Keep healthy back-ups on hand

My new snack recipes that incorporate greens include deviled eggs, white bean dip, and spiced maple popcorn. But when you can’t get into the kitchen to whip something up, stash healthy portable options in your bag, so you’ll have them at the ready. A small banana and a golf ball sized portion of almonds will do, or an apple with pumpkin seeds. Stocking a healthy reserve means you’ll never have to go without if you’re hungry, or get stuck with a less than stellar option.         

Breakfast ME!

We have all heard it for years - Breakfast is the most important meal of the day!  Eating a nutritious breakfast with fruits and vegetables helps maintain blood sugar levels, prevents binge eating and sets the tone for a healthy day of eating.

Short on time in the morning? Don't let that stop you from starting your day off the right way!

Here are some great quick tips:

1. Get a head start! Getting up 10 minutes earlier or planning out your breakfast the night before can help you get a nutritious "on-the-go" breakfast

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2. Add fruits and veggies! Cut up fruits and veggies you can toss into an omelet, oatmeal, or whole grain cereal the next morning. 

3. Make a smoothie! Blend some fruit, yogurt, almond milk and kale for a green power smoothie to-go!

4. The key to a healthy lifestyle is PLANNING! Try to plan out your meals throughout the day starting with breakfast. This may help you control your calorie intake. (Kale Brownie Points if you are able to plan a whole week's menu on Sunday!)

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In 2017, we are continuing our Back to Fresh mission with fresh, new and healthy recipes from our friend and registered dietitian Cynthia Sass.  So join us in our #BacktoFreshChallenge by eating fresh, wholesome ingredients and less of the processed stuff.

We hope that this new year, brings a new YOU! Start your journey now by making these small changes for a healthier lifestyle.  

 

Source: Fruits and Veggies More Matters