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!

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

Summer Grilling Made Easy

Summer is almost here! Summertime means you'll usually find us in the backyard grilling. Why do you ask? Because grilling is good for our health! 

Grilled meats have a lower calorific content compared to other dry-heat options, and that's because some of their fat naturally drips off the racks during grilling. Because food cooks faster on the high heat of the grill, it also retains more of its natural moisture, which means you won't need to add as much butter or oil to achieve that juicy result you likely already love. Plus, your after-dinner cleanup will never be the same! Yes, in addition to its health benefits, grilling significantly cuts down on your kitchen cleanup time. Bonus: A distinct smoky flavor and some mouthwatering grill marks are always a winning combination! 

We could go on about why grilling is the healthiest backyard party starter or how it's the coolest way to set up a quick, Instagram-worthy weeknight meal, but we'll cut to the chase and share a few easy grilling recipes to help both experienced and novice grill masters enjoy some charred goodness all summer long!

Kale + Baby Portabella Grilled “Cheese”

We don't know about you but say kale, portabella mushrooms, and grilled cheese, and we're sold already. Whether you're on a plant-based diet or like to spice up your homemade meals with new-to-you ingredients once in a while, this crispy and creamy sandwich is sure to fully satisfy your taste buds.

This delicious meal only takes 20 minutes to cook! Give it a try: Learn more.

Grilled Squash Bruschetta

If squash is your favorite summer veggie, then this one is for you. Complement it with red pepper slices, Mediterranean olives, fresh parsley, baguette, and your favorite seasonings for a yummy masterpiece.

Try this dish and call your friends over ASAP because you’re going to want to share the goodness!

Grilled Corn and Veggie Toss

The key ingredients you need to bring this recipe to life might just be hiding in your fridge and pantry already, including corn, black beans, diced tomatoes, and lime juice. Topped with avocado just before serving over tortilla chips or scoops, we have a hunch this will become your go-to veggie toss!

It’s the perfect dish for your next gathering, check it out here!

Fettuccini with Collard Greens Pesto and Grilled Shrimp

Say 'hello' to a new way to eat pasta this summer! Marinate shrimp in a bowl with simple pantry ingredients, and grill on each side for 2-3 minutes. Go ahead and grill some tomatoes as well, and combine your charred ingredients with pesto and your choice of noodles for a taste of summer magic.

You can’t beat this quick and easy 10-minute meal! Learn more here.

Grilled Veggies and BBQ Steak

Corn, filet steaks, squash, and all that good stuff in less than 20 minutes of prep time! Let your steak stand in barbeque sauce for at least 10 minutes and toss some of the mix on your squash for a truly magical result. Butter and salt are great, but sometimes all you need to experience dinner perfection is a bottle of BBQ sauce.

Got the grill fired up? Give this meal a try!

Remember that you don't need to have a professional grill to try these delicious recipes at home. Get started with a grill pan, and work your way up to built-in pieces for your outdoor or indoor kitchen. Don’t forget we also offer hundreds of recipes on our website that are waiting for you to try! However, you grill, be sure to tag us on Instagram (@naturesgreens) and Facebook (@WPRawl) to share your creations with us this summer!

5 Ways to Eat More Leafy Greens

These kitchen tricks will make preparing leafy greens SO much easier

If you're reading this, there's a strong chance you already know leafy greens are GOOD for you. But in case you or someone in your life (ahem) need a little reminder, kale, collards, turnips, and mustard greens are generally very low in calories. What they lack in calorific content, they make up for in terms of vitamins, minerals, and fiber. It's no wonder then that a diet rich in these nutrient-dense leafy greens helps to reduce the risk of obesity, heart disease, high-blood pressure, and mental decline, among other numerous health benefits. The healthy living journey starts with adding these life-saving ingredients to more of your meals, and attaining that goal is easier than you think with some smart meal prep tips.

Get Some Serious Salads

Salads are the easiest way to incorporate several servings of fruits and veggies into your diet. Be careful, however, as they are not necessarily synonymous with "health food." By avoiding anything fried, cooling it on the cheese, ditching the croutons, and dialing back the dressing, you have a better shot at ensuring that the salads you eat are, in fact, nutritious. Because eating salad once or twice a month isn't going to cut it, we've made it easy for you to get your weekly salad fix with our curated selection of salad recipes you can make from scratch in no time.

Learn more: Everything you need to find delicious salads for any occasion in one place!

Wrap it with Collards

Collards are the new wrap. Period. If you keep the collard stems on, they remain sturdy enough to work pretty much like a tortilla and hold your favorite sandwich or burrito fillings. They can also be stored in the refrigerator to make it easy to put together a quick lunch or dinner meal. Make it a combo by overlapping two to three leaves for a larger wrap, and get ready to crush your green-eating goals.

Try it: Protein Collard Wraps, 140 calories per serving, and only 30 minutes of prep time.

Blanch Like a Pro

Some nutrient-dense greens, including mustard greens, kale, and turnip greens, can have a slightly bitter flavor that doesn't appeal to every taste. We get it. But brace yourself for a true knowledge bomb: Most of that bitterness melts away when you wilt your greens in boiling water for a couple minutes, drain, and run cold tap water over them to cool quickly and fix their bright green color. You can then season or sauté your blanched greens, and enjoy them as a side or mix them straight into your dishes.

Try it: Sesame Ginger Collard Wrap, ready in less than 20 minutes!

Prepare to Be Inspired

A little bit of preparation goes a long way towards eating more wholesome, nutrient-dense foods. When you're prepping for the week ahead, get creative and consider replacing some traditional carbs with leafy greens you already have on-hand. In the unlikely scenario you won't use up all your greens before they expire, freeze them (fresh or blanched) in batches for a longer shelf life and some easy creations later in the week. Think quicker stir-fries, pastas, and soups that taste good. Really good.

Learn more: How to Use a 1 lb. Bag of Kale Before It Expires!

Smoothie Away

Smoothies are another great way to work more leafy greens into your diet, reduce food waste, AND get the little ones on board too. They are versatile enough to be enjoyed for breakfast, as a snack, or even as a dessert option. Plus, they come together super quickly, and we promise they will work some serious magic on both your brain and bod.

Just the tip: You can reduce the amount of liquids in any green smoothie recipe and pour your extra-thick creation into a bowl with sliced fruits, seeds, grains, and any other solid foods you like.

All the Single Households

Home alone? Well, more like alone together! A rising number of Americans are choosing to live it up like Kevin McCallister, and for more than just a night. The U.S. Census Bureau estimates that there are 36.2 million one-person homes in the country, which accounts for 28% of all households. This percentage has only grown over the years—by comparison, single-person home units represented only 13% of all households back in the 1960s. And if you think this is a uniquely American phenomenon, historical records show that the trend has become increasingly common all over the world.

From delayed marriage to longer life expectancy to greater wealth, it’s hard to pinpoint a single cause for this global wave, but one thing is certain: those who go solo do not have more time to cook and bake than those who live in bigger households. Not only are single dwellers busy, but they additionally value right-sized foods, and they are willing to spend more to get what they want. In fact, a whole new market specializing in small-serving options has emerged recently to cater to the needs of this demographic of predominantly young, affluent consumers.

When it comes to nutrition, however, the trade-off of outsourcing most of your daily meals is the loss of control over ingredients and the resulting food quality. There simply is no replacement for a healthy, home-cooked dish made with farm-fresh greens and specialty vegetables! The first step towards a healthier life is reclaiming ownership of your kitchen, and this month’s recipe selections have been curated to help you achieve exactly that! With few, but quality ingredients that come together quickly, they yield just the right amount of healthy nourishment for anyone living alone.

Greens Trio Breakfast Toast

This toast is a serious game changer! In no more than 30 minutes, you can make a wholesome breakfast that provides healthy fats, protein, and a delightful combination of collard, mustard and turnip greens to start the day off on the right foot.

Just Beet It Kale Salad

Sweet beets with a perfectly seasoned tahini dressing! Perfect for lunch, you can put this bowl from @figgiethefoodie together in no time by simply: massaging kale in olive oil and lemon juice; adding beets, quinoa, and remaining ingredients; and drizzling lemon tahini sauce on top of your masterpiece.

Pantry Pasta with Collard Greens and Breadcrumbs

An easy, yet uniquely flavored pasta dish for dinner? Check. You can cut down on the amount of cooking time for this recipe by having most ingredients prepped and ready to go before you begin. With collards greens, bucatini or another long noodle, butter, grated Parmigiano-Reggiano cheese, breadcrumbs, and seasoning to taste, dinner is already served.

Chocolate Avocado Pudding with Ginger Coconut Kale

Definitely don’t forget about dessert! In a small bowl, combine coconut oil, kale, ginger, and one tablespoon of honey. Stir to coat kale evenly, set aside, and place remaining ingredients in blender or food processor. Then simply layer kale with your fresh pudding mixture, and voilà, your post-dinner sweet cravings are satisfied curtesy of our friend, Cynthia Sass!

Living alone doesn’t have to be synonymous with dine-in or take-out meals at every turn. Explore our website for more healthy recipes that can be easily adapted and tailored to any household configuration!

New Year, New Eating Habits, New You

Last Friday, you spent about two hours at the gym doing regular cardio, high-intensity interval training (HIIT) and weight lifting, so you allowed yourself to have a decent portion of your favorite ice cream on the weekend. On Monday, you felt guilty about it, so you decided to fast for as long as you could during the day before eating anything. Most of the time after work, you try researching the best training programs and exercise variations to achieve your fitness goals, yet it's been hard to achieve results that are visible both on the scale and to the naked eye.

If any of the above sounds familiar, chances are you may be overlooking the role of nutrition in promoting health and fitness. Most of us tend to overestimate how much we exercise, which can lead to self-sabotaging excuses for food items that should not be included in our diets. Albeit counterintuitive, eating regularly has also been shown to promote weight loss: starvation will only slow down vital metabolic processes and thus not help us lose that extra weight permanently and healthily. By the same token, it seems that nutrition is way more than half the battle when it comes to losing weight: while exercising will undoubtedly give you many health benefits, it doesn't really do much for getting into a slimmer shape.

To help you achieve your health and fitness goals in the new year, we put together a sample meal plan for a day with recipes designed by nutrition and health experts. Follow along and draw some inspiration for cleaning up your day-to-day diet.

Breakfast

Our Sweet Potato Collard Greens Egg Bake not only features two superfoods—sweet potatoes and collard greens—that help prevent vitamin A deficiency, but also include just the right amount of healthy fat to provide a high-energy foundation for the rest of the day. That's right: Nutritional science and government guidelines have started to acknowledge that fat is an essential part of our diets and, as our primary source of energy, should be proactively consumed. Especially when eaten at breakfast, it helps to keep you full longer and to boost your morning stamina.

Lunch

The star of this Chickpea Quinoa Salad with Turnip Greens recipe is (you guessed!) turnip greens! Not only do these greens have a strong and spicy kick that add extra flavor to one of our main meals of the day, but also they pack several good-for-you nutrients shown to have heart, anticancer and anti-inflammatory properties, as well as calcium, manganese, folate and vitamins A, C and K. With quinoa and chickpeas, this recipe is also abundant with fiber, minerals, antioxidants, and meatless protein for full nutrition.

Snack

Our Kale Mango Pineapple Ginger Smoothie is the perfect solution to your afternoon snack needs. When one of the most nutrient-dense leafy greens on the planet (Kale) is combined with fruits high in disease-fighting antioxidants (mango and pineapple), the result can only be a flavorful smoothie that will keep you full and energized for hours. Or try these Superfood Fudge Balls that will satisfy that sweet tooth and help keep you full during the day!

Dinner

While this Salmon Grain Bowl with Sesame Miso Dressing does take a bit of time to prep, you can speed up the process by marinating the eggs and making the dressing in advance. Its key ingredient, Mustard Greens, is an excellent source of vitamins C and K, fiber, and micronutrients that are beneficial for eye and heart health, not to mention their immune-boosting effects. With additional healthy gems like farro and salmon, you will also be getting a decent intake of fiber, iron, magnesium, protein, and Omega-3.

Dessert

If you have a sweet tooth and always crave dessert after dinner, you don't need to give up the sugary foods you love. Think of ways you can recreate them using nutrient-dense whole foods, including fruits and even... vegetables! Our Fruit and Greens Parfait, for example, does not come to life without an instant pudding mix and whipped heavy cream that you likely already love. It becomes a cleaner dessert creation, however, with the addition of kale, cherries, and other small fruits. Bottom line: use your desserts as an opportunity to begin making smarter food choices!

Take the guesswork out of your meal prep and see health and fitness results faster by dialing in your nutrition with our recipes! By making good eating habits a priority and reaping the benefits of Nature’s Greens dark leafy vegetables at most of your meals and snack times, we have no doubt you will also see the healthy fitness light in the new year!

Be sure to tag us in your meal prep or recipes on Facebook and Instagram!

Celebrating Good Food & Good Times

It’s the most wonderful time of the year!

Despite our holiday celebrations looking different this December than in years past, there are still holiday traditions to observe, gifts to give and receive, sweet memories to make with your family, and of course, scrumptious holiday treats and meals to make and enjoy. We might be biased, but all of the delicious holiday food might be our favorite part of the season. Coming together in the kitchen with family to bake traditional favorites or gathering around the table to share a special meal together is what the season is all about for us.

Pro Tip: invite your children and your family into the kitchen with you to cook this holiday season! Not only will you foster a love of cooking homemade meals with family, you’ll also find new traditions to celebrate in a year where many of your family’s beloved favorites might be cancelled or held virtually. Make it a special cooking date and Zoom with grandparents, aunts and uncles, or close family friends and prepare the same recipe together. It won’t be the same as being able to cook together in person, but it’ll help you connect with those you love the most throughout the holiday season.

 Here are a few recipe ideas to get you started in the kitchen!

 Holiday Party

Headed out to a socially-distanced holiday party this year? Don’t go empty handed! Give our Spicy Collard Dip a try this year. You can even make it super safe for everyone by serving the dip in mini individual cups with a side of sliced vegetables for dipping so that everyone has their own dip and they do not need to worry about sharing with others.

Cookies for Santa

Surprise Santa with a healthy, nutritional cookie when he stops by your family’s house on Christmas Eve. Our Chocolate Cherry Kale Cookies are so easy to make and so delicious that you’ll want to make an extra batch (or two!) for your family to enjoy throughout the season. 

Christmas Morning

Christmas morning—especially with little ones running around—can be extremely hectic. Make your Christmas morning easier by preparing breakfast ahead of time and popping it in the oven when you head downstairs to see what Santa left and to open presents. Spend some time on Christmas even making our Superfood Lemon Blueberry Scones and serve them on Christmas morning with your favorite nut butter or jelly!

New Year’s Day

Did you know? Collards are a traditional food prepared on New Year’s Day because it’s said that eating collards will ensure that you have a strong financial future in the coming year. We’re here for any reason to eat collards! Our website is filled with great recipes that feature collards, CLICK HERE to find a recipe. Which recipe are you going to try out for your New Year’s Day meal?

From all of us at WP Rawl, we hope that you and your family have a wonderful, safe, and healthy holiday season!

Unique Ways to Gather with Family & Friends this Holiday Season

The end of the year is rapidly approaching, and with it, the holiday season! If there’s one thing we know heading into the holidays this year… it’s that they’re going to look unlike any other holiday that we’ve ever experienced. As we missing out on traditional favorites like parades, tree lightings, holiday parties, and more, we’re all looking for ways to keep some of our traditions alive (even if they look a little bit different). One thing that’s universal during the holiday season: gathering with family and friends over a savory meal.

Around here, we’re definitely not giving up our holiday dinners! We just know that we’ll be taking extra measures to social distance and looking for ways to keep our family and friends healthy throughout the holiday season as we still manage to gather together.

If it’s warm enough where you live on Thanksgiving Day, host a backyard dinner where you’re able to spread out more and enjoy the fresh air

• Host an intimate dinner with all of the trimmings and your favorite dishes for just your immediate family, but have a FaceTime or Zoom call set up with the rest of your family to be able to enjoy the meal together.

• Drop off your favorite Thanksgiving recipe—prepared and with heating instructions if necessary—at a friend’s house or a grandparent’s house so they can still enjoy one of your traditional dishes at their at-home Thanksgiving

• Get your kids involved with the meal planning and allow them to help you prepare the meal this year—with more intimate dinners, you have more opportunity to focus on just your family and creating new memories together

 After you decide how you’re going to gather to celebrate Thanksgiving this year, it’s time to set the menu for the day! Introduce a new recipe to the mix this year. Our website is full of healthy, nutritious, and delicious recipes that you add flavor to any Thanksgiving menu. We have a few that are particularly Thanksgiving-themed that we think you and your family should try out this year:

 Crispy Collard Greens & Butternut Squash Mac and Cheese

Put a fun twist on your traditional mac and cheese this year by adding in some collard greens and some fresh butternut squash to it. Find the recipe here.

Savory Turkey and Turnip Greens Over Yams

Hosting an intimate dinner at your home with just you and your significant other, or just your immediate family? Consider trying our Savory Turkey and Turnip Greens Over Yams as your main course on Thanksgiving! You get your traditional Thanksgiving favorites of turkey and yams, but in an entire new way. It’s perfect for smaller meals and can easily be doubled or tripled if needed for extra guests! Find the recipe here!

Turkey and Collard Cassoulets

Another way to incorporate turkey into your Thanksgiving meal this year in a new way is with our Turkey and Collard Cassoulets. These mini casseroles are perfect single servings and are so tasty! They include fresh veggies, collards, and cooked turkey, and can be prepared in individual ramekins or in a big dish all together, however you prefer. Find the recipe here!

How are you celebrating the holidays with your family this year? Whether you’re gathering around the table together or hosting your family virtually this year, one thing’s for sure: food and the holidays always bring us together regardless of whatever else is going on in the world! 

We would love to see your holiday dishes! Tag us on social media and we will share your posts. (Instagram, Facebook)

Reducing Food Waste: Tips & Tricks with Groceries to Limit What You Throw Out

THIS MESSAGE IS BROUGHT TO YOU BY COLLARD KALE 2020

#CollardKale2020

According to the Environmental Protection Agency, the average US household family of four throws out 219 lbs of food per person annually. That equates to nearly $1,600 per family. In addition, nearly 40% of the US food supply is wasted each year.

The numbers and statistics are shocking, and it makes you wonder just how we as Americans manage to waste so much food each year. Food waste happens every single day from your house to the grocery store, the local restaurants in town, and everywhere in between. It’s a growing problem throughout our country—and the world—and it’s one that we’re hoping to help you take steps towards tackling.

At WP Rawl, we pride ourselves on fast, farm fresh deliveries and doing our part to cut down on food waste that happens on the commercial production side. Our transportation fleet allows us to offer dependable, overnight delivery to major east coast cities. This means our freshly picked produce is delivered in hours rather than days to your local grocery store to get it to you as quickly as possible for consumption.

Meal Plan

The best way that we know how to limit food waste is to carefully plan out each meal and buy just what you need to prepare each one. You can purchase a days worth of groceries or a weeks’ worth of groceries without worrying about anything spoiling or going to waste if you have a well-thought out meal plan that you’re able to easily stick to. Your list will comprise of just what you need and you won’t be wandering the aisles tossing items in your cart that look great, but might not get used before their expiration date.

Grocery Shopping

When you’re shopping at the store, carefully select each item based on when it’ll be ripe or when it expires and compare to when you plan to use it. Is that avocado already fairly squishy and dark brown in color, but you don’t plan to use it in your meal plan for another four days? Skip over it for one that’s greener and firmer, and one that will ripen at home just in time for when you need it. Buying things before they are ripe allows for you to buy further in advance, but if you need something for a meal in the next day or two, go ahead and get the produce that’s ready to eat!

Storing

One trick that we have when it comes to limiting food waste is to ensure that you are storing your food correctly when you arrive from the grocery store. Take note of what fresh fruits and veggies do better in the fridge, which ones do best in cool, dark spots in the kitchen, and which ones are ok to put in a bowl on the kitchen counter. Place things that are already ripe or getting ready to be ripe at the front so you use them first rather than letting them spoil in the back.

If you have incorporated meal prep and planning into your routine, this is a great time to go ahead and prep the food you purchased so that it’s ready to use when you need it. Having food ready to go when you need is a great way to stay on track with your meal plan so that you use all of the ingredients you purchased rather than letting them go to waste. 

Freezing

Did you purchase an ingredient in bulk at the store because it was on sale? Portion out what you plan to use in your upcoming meals and then freeze the remainder! One of our favorite meal prep hacks? If you’re freezing chicken, beef, or pork that you’ll later unfreeze, marinate, and cook, go ahead and freeze your meat with the marinade inside of the bag with it. It’ll save you time later down the road when you unthaw the meat for your meal—it’ll marinate as it thaws!

Carefully label each thing that you freeze with the date it was purchased and what’s in the bag, and store it behind things you already have in your freezer so that you always use the oldest frozen items first.

How do you reduce waste in your kitchen? We’d love to hear some tips and tricks from you!

Tips & Tricks for Improvising Your Meal Plan Midweek

THIS MESSAGE IS BROUGHT TO YOU BY COLLARD KALE 2020

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Let’s be real—life happens. There will be days that are hard, where you’ll just want to come home and relax instead of make dinner. There will be activities or practices that run late, there will be the occasional missing ingredient, and there will be times where you just don’t want to eat what you have on your meal plan.

What do you do when this happens? Stick to your pantry! Avoid making a quick trip through the drive-thru line on the way home and skip the online ordering by ensuring that your pantry is always stocked with items you can use to pull together a quick meal.

Create a list of easy-to-make meals.

Keep a list handy of meals that are not only easy to make, but are family favorites. These should be meals that everyone enjoys and that can be pulled together in under 30 minutes. These do not need to be fancy meals! It can be as simple as pasta topped with marinara sauce and parmesan cheese. Meals like rice bowls are wonderful to have on your list—you can toss whatever meat, veggies, and cheese you have on hand into your rice bowl to make a complete meal.

Looking for some great recipes to add to your list? Take a look at the collection of recipes that we have featured on our website—we know you can find plenty of recipes on here that would be perfect to add to your list alongside your tried and true favorites.

Keep your pantry stocked.

Now that you have the list of meals you know are easy to pull together at the last minute, it’s time to create a grocery list of items to keep stocked in your pantry. These are items that you’ll want to have on hand at all times and as soon as you run out, you add them back into your weekly shopping list so that you can restock as soon as possible. Trust us—you’ll thank yourself later when you’re resorting to one of your quick fix dinners and all of the ingredients are readily available in your pantry.

This goes for your freezer, too! Always keep a pack of your most commonly used meat in your freezer, along with frozen veggies, frozen sauces, and any frozen meals that you can make ahead of time and pop into the over in a hurry.

Sub in similar ingredients.

Ran out of an item you need, and you haven’t made your weekly shopping trip yet? Sub in a similar ingredient! If you were planning to make beef tacos but are out of ground beef, swap it out for ground chicken or turkey, or even sautéed vegetables for a veggie taco. In the mood for spaghetti but no pasta noodles? Spiralize those extra zucchini that you picked in your garden earlier in the week and swap those out for the regular noodles. 

How do you get creative in the kitchen when you improvise your meal plan? We’d love to know your secrets! Share your tips and tricks with us by tagging @naturesgreens and #collardkale2020 in your posts and stories.

How to Meal Plan On-The-Go to Save Time and Money

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If you’re looking to save both time and money when it comes to putting healthy, nutritious, and delicious meals on the table for you and your family, the best way to go about it is through meal planning. Meal planning will make it easy for you to achieve all of the above plus, it takes out the stress of your weekday afternoons and evenings because you won’t be scrambling to figure out what to cook for dinner and making a quick trip to the grocery store for the ingredients.

Browse through our collection of 100s of great recipes that incorporate our greens and veggies by clicking here!

Save Time & Money at the Grocery Store

Two huge benefits of meal planning come at the grocery store—by walking in with a shopping list and a plan, you’re less likely to spend extraneous time wandering up and down the aisle of the store and inevitably adding additional, unnecessary items to your cart. You’ll browse the aisles with ease as you put just what you need in your cart and head to the checkout line quicker than ever before.

Reduce Your Weeknight Stress

Meal planning ensures that you, and everyone in the family, knows what’s on tap for the week when it comes to dinner. You won’t be sidetracked at work as you try to think of something for dinner that everyone will love and you won’t be trying to squeeze in a quick trip to the grocery store—during the busy afterwork hours—on your way home.

Make It a Family Activity

Start your kids out young in regards to educating them about great snack and meal choices by involving them in your weekly meal planning session. You can take a look at the calendar together as you map out your family’s activities for the week and determine which meals you’ll be gathering around the table for as a family. Having everyone’s input can seem daunting but in reality, you’ll be giving everyone a voice in making sure that some of their favorite meals make it into the rotation, too. This will save you sibling squabbles and complaints of “but I didn’t want that for dinner!” during the week since everyone will know ahead of time what to expect. Who wouldn’t want to save that time for extra family bonding time?

But how exactly do you go about meal planning to save time and money in a world that’s already crazy busy and constantly on the go? Here’s a few tips and tricks that we have for making meal planning as quick and easy as possible.

• Create a Recipe File

Sit down and create a file somewhere—it can be a recipe box, a recipe binder, or even on Pinterest—of all of you and your family’s favorite recipes. You can sort them by type of meat included, the type of meal (salad, soup, pasta, etc), or even by time it takes to make. Having this handy will make the process go faster because you’ll have everything you need in one spot. All you have to do then is pick 5-7 recipes, jot down the ingredients, and then your meal plan is ready! 

• Set Aside Time for Your Weekly Grocery Shopping

Whether you choose to use a shopping service or you go to the store yourself, set aside a designated time each week. Preferably, it’s a less popular time to shop so that you or your shopper can get in and out of the store even quicker! 

• Keep Your Pantry & Freezer Stocked

Save money in your overall grocery shopping budget by keeping an eye out for your most commonly used ingredients going on sale at the store. Even though you might not need that ingredient this week, you might next week, and you’ll be glad that you got it on sale ahead of time. It has the added benefit of also saving you a trip to the store in a pinch. If you need to substitute a different meal during the week than what you had scheduled, it’s easier to do with a well-stocked pantry than with one that is depleted. 

Happy meal planning and shopping, friends! Tag us in your photos and your videos as you tackle meal planning together with your family or in the meals that you’re making each week by using @naturesgreens. We’d love to see what you’re up to in your kitchen!

Disrupting Our Old Eating Patterns

THIS MESSAGE IS BROUGHT TO YOU BY MUSTARD TURNIP 2020

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We hear you—2020 has been quite the year and many of us are ready to hit that ‘reset’ button. Let’s take it back to January. Who remembers what their New Year’s Resolutions were this year? Less than halfway into the year and we could all use a refresh on the goals that we had in mind for ourselves, our families, and our careers just six months ago. The good news is that you don’t have to wait for January 1 to roll around again to recommit to the resolutions that you set out for yourself. Today’s a great day to get started.

Many resolutions can center around eating better, losing weight, working out, or finally getting back into shape like you were in your earlier days. One way to help fuel all of the above habits is to break out of your food routine and to introduce better eating habits. But how do you do that?

Be Clear on Your Motivation and What Your Goal Is

There are a variety of reasons for wanting to disrupt old eating patterns and develop new eating habits. It could be that you were eating on the go from fast food restaurants too much. You could want to include more proteins to fuel your workout program. You might need to lose or gain a few pounds. Whatever your motivation for changing up your menu, know what your end goal is so that you are clear in what direction you need to go.

Develop New Habits

The first step to developing a new habit is to have a plan, and the second step is to have a commitment to sticking to your plan for at least 3 weeks. Did you know? It takes at least 21 days to begin forming a habit. After 3 weeks, you have a commitment to forming the new habit and from there, you’ll want to commit to another 90 days. Start small so that you don’t overwhelm yourself. If you want to cut fast-food and eating out out of your life, begin by eating breakfast at home each day. After you have mastered that, have a goal of eating 6 out of 7 dinners a week at home rather than out in a restaurant. Habits take time, dedication, and discipline, so it’s good to begin with small steps that are easily accomplished and that can add up over the weeks and months as you begin to slowly develop your new habit.

What also helps is having a partner on your new habit journey! The support from your spouse, your family, or even a friend is immeasurable. If you’re in it together with someone else, you’re more likely to stick to your commitment.

Find Recipe Inspiration

The quickest way to fall back into your old eating habits is to not have any inspiration for cooking in the kitchen. Try ordering a new cookbook online, finding a foodie blog to follow, or browse through our collection of 100s of great recipes that incorporate our greens and veggies by clicking here! Experiment with new ingredients, too! If there’s a food you haven’t tried before, or one you haven’t tried in a longtime, try to include it in one of your upcoming meals. You might be surprised at how delicious it is! 

Spring Greens Pizza with Kale & Pistachio Pesto

Serves: 2-4

Prep Time: 35 minutes

Cook Time: 15 minutes

Find the recipe here

It’s true—you don’t have to start a new habit on January 1, at the beginning of the month, or even the beginning of the week. You can start anytime, any day. All you have to do is decide that you want to make this change for you, and then you’re off and running. We’d love to follow along with your journey! Tag us in your posts with @naturesgreens so that we can virtually cheer you along as you meet each of your goals and develop your new habits.

Healthy Ways to Lose or Gain Weight this Spring

THIS MESSAGE IS BROUGHT TO YOU BY MUSTARD TURNIP 2020

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Let’s face it—this spring hasn’t looked like anything any of us could have possibly imagined. Our lives were turned upside down as our community, state, and national governments looked at the ways that we could work to slow the spread of a global pandemic and keep one another safe. Everything shifted overnight. Schools moved to e-learning as the buildings closed for the year. Many of us set up offices in our homes as we moved from working in our office buildings to working from home. Essential workers continued to provide the necessary services to keep our communities rolling along smoothly, but maybe added in additional hours alongside safety precautions recommended by the CDC.

The environment that you live in plays a big factor in your health and in your eating habits. One positive thing that we have seen come out of the pandemic is that more and more families were gathering together around the table for three meals a day—three meals that were all meal prepped for and cooked at home. We have seen people refine their kitchen and culinary skills, and we have been so impressed!

We have also enjoyed seeing families get outside together for family bike rides and walks, evenings running around the backyard, and picnics in the front yard. It’s been an exercise in creativity for all of us as we’ve worked to not be too terribly bored as we have spent the summer at home. Have you picked up that book you’ve been meaning to read? Did you finally tackle that DIY project for your closet? Or are you taking a look at your diet and exercise scheduled to see how you can improve it to safely lose or gain weight?

Safely Lose Weight

• Meal Prep—the best way to ensure that you’re eating a well balanced diet and that you’re not grabbing the junk food from the cabinet when you’re too busy to cook is by having your breakfasts, lunches, snacks, and dinners ready to go.

• Eat slowly and mindfully—this season of life is at time where you can truly slow down and savor a meal, rather than eating quickly and dashing off to the next activity. Embrace it. Learn how to eat mindfully and recognize when you’re full.

• Avoid snacking throughout the day—working from home and only a few feet away from your pantry can make avoiding excessive snacking difficult. Try relocating some of your favorite snacks to further away in the house or skip buying them at the grocery store.

• Get outside and get moving—without gyms to go to for your work out, get creative and get outside to get your movement in. Play a game of soccer in the backyard with your children, go for a run during your lunch break, or ride your bike around the neighborhood to get your blood pumping. 

Safely Gain Weight

• Add more protein to your diet—protein is the single most important nutrient for gaining weight in a healthy manner. Safely adding weight means adding muscle mass, and our muscles are made up of protein. A quick and easy way to start your day is with a homemade protein smoothie.

• Add in starchy carbs to your diet—let’s hear it for the starchy carbs! These carbs will add calories to your diet to help you gain weight and they will also bump up your muscle glycogen stores which will in turn give you more energy for your day. Try adding in quinoa, potatoes & sweet potatoes, corn, and squash to your diet.

• Add in healthy fats to your diet—did somebody say avocado? Adding in avocado to your day is one of the easiest ways to increase healthy fats in your diet. Our recipe collection online features an abundance of recipes with avocado—check it out for some tips!

• Eat smaller meals more frequently throughout the day—start the day off with your protein smoothie, have a breakfast, lunch, a healthy afternoon snack, and dinner to space out your meals throughout the day rather than having just three big meals.

• Add in Strength Training—add in more free weights to your at home workouts and decrease the amount of time that you spend doing aerobic exercises like running or jumping on the trampoline with your kids.

How are you spending your time at home this spring season? We’d love to see the meals you’ve been cooking at home and enjoying around the table together, the gardens that you’re growing in your backyard, and the ways that you’re implementing our health weight loss and gain tips above. Tag us in your photos and videos on Instagram using @naturesgreens.

Understand Your Cravings

THIS MESSAGE IS BROUGHT TO YOU BY MUSTARD TURNIP 2020

#MustardTurnip2020

Have you noticed?

Eating plays a role in nearly every major life event that we participate in. Families gather around the table together for the holidays, you and your friends might dine out for a birthday celebration, wedding receptions serve an abundance of food, and anniversaries are celebrated with delicious meals. Many of your cravings for specific foods are more about your craving for the feelings that come with those foods. For example, if your grandmother baked her famous 11-layer chocolate cake for the family to enjoy every Thanksgiving, you might crave that cake just because you want to bring back the feelings of gathering with your family.

Sometimes though, you’re craving something that’s outside of your regular meal plan just because it tastes great and that’s ok. Cravings aren’t the bad guy and they certainly not the enemy even though we leave in a culture that has portrayed cravings as such. We know you’ve run into an instance where you’ve craved something healthy, too, right? If you’ve been eating out lately or haven’t had the time to meal prep, your body might be craving a salad, fresh produce, or even a healthy smoothie. Cravings aren’t just restricted to sweets or things we should eat only in moderation.

You can navigate the fine lines of cravings by learning the difference between a craving and hunger. A craving is defined as an intense, urge, or abnormal desire or longing for something while hunger is a feeling of discomfort or weakness caused by a lack of food, coupled with the desire to eat. Craving and hunger can walk hand in hand sometimes, but remember that you can also crave things even when you’re not hungry.

Don’t deny yourself when you have a craving, but use common mindfulness when choosing to indulge in a particular food that is outside of your typical day. If you deny yourself, you’re more likely to end up bingeing on it because it becomes even more enticing than it was before. For example, if you’re craving your favorite chocolate bar, consider baking a chocolate treat that has some additional nutrients added in.

You can whip up a batch of our Kale Chia Chocolate Truffles the next time that you want to dive into a chocolate candy bar. These truffles are made with dark chocolate, chia seeds, Nature’s Greens (R) Kale, and will satisfy your craving while providing additional nutrients to your day. It’ll help fuel your body and get you through the day. 

Work on developing a practice of mindfulness so that you’re always present in the moment and mindful of what you’re consuming. All food is ok in moderation! 

How are you maintaining your cravings this spring season? We’d love to see you implementing your tips and tricks for mindfulness, as well as indulging in those healthy cravings we discussed. Tag us in your photos and videos on Instagram using @naturesgreens.

Improve Your Mental Health by Spending Time in the Kitchen

THIS MESSAGE IS BROUGHT TO YOU BY COLLARD KALE 2020

#CollardKale2020

It’s the time of year where we’re all focused on our health. The New Year has come and gone and we’ve made our resolutions, created charts to track our fitness goals, and we’re excitedly celebrating each step that we accomplish. With all of the goals that you made this year—was your own mental health a focus of any of them?

According to MentalHealth.gov, mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. It also helps determine how we handle stress, relate to others, and make choices. Mental health is important at every stage of life, from childhood adolescence through adulthood. Despite how important we know it is to take care of, we aren’t always the best stewards of our own mental health.

Add one more resolution to your list for 2020—make it a goal to check in with yourself more often. How are you feeling… really? Is your mental health soaring high this year or is it lingering down by the ground, refusing to bloom?

One way to encourage positive mental health and to ensure that you are taking the time to do the things that you enjoy the most. They can be things like:

• Being outside

• Partaking in physical activity

• Gardening

• Cooking in the kitchen

• Gathering around the table with your family

• Hosting dinner parties with friends

• Baking cookies with your grandchildren

• Making family-favorite recipes for your family to enjoy

If being in the kitchen or being surrounded by family and friends at the dinner table is high on your list of things that you enjoy, we know a few recipes that would be great to whip up in your kitchen this week. Spend time with your children as you prepare these recipes together, or even brighten up an elderly neighbors day by dropping it off at their home. Check out some of our favorite recipes:

Breakfast

Take time to set the tone of your day by starting it off right by getting your heart rate up with a early morning run or quick trip to the gym, and then spend some quality time with your partner catching up before you both head out the door for the day. Our Mediterranean Egg White Cups are easy to make ahead to be able to enjoy on busy weekday mornings. Grab one (or two, we won’t tell!) to eat as you catch up with your partner.

Lunch

Give your littles something to smile about when they open up their lunchbox in the cafeteria at school. Maybe they have a big test in the afternoon that they’re worried about, or maybe the morning was tough in a new classroom. Nothing goes better with our Make Head Beans & Greens Quesadilla than a sweet note from mom or dad!

Dinner

Is a friend having a hard month or an exceptionally rough day? Invite them over for dinner! You can catch up, lend a listening ear, and offer your support over a delicious meal homemade in your kitchen. We suggest our Modern Pad Thai. You can’t go wrong with this healthy comfort meal!

#breakthestigma this year by being more in sync with your mental health and being more aware of the mental health of those around you. We’d love to see how you’re taking time to enjoy the things you love the most as you work towards keeping your mental health at the forefront of your mind—tag us in your Instagram stories and in your photos using @naturesgreens!

Get Moving in 2020!

THIS MESSAGE IS BROUGHT TO YOU BY COLLARD KALE 2020

#CollardKale2020

Did you know? According to the American Heart Association, only one in five adults and teens get enough exercise to maintain good health.

Being active isn’t about running marathons, bench pressing hundreds of pounds, or even hitting the gym 7 days a week for an hour at a time. It’s simply about moving your body and increasing your heart rate for at least 2.5 hours per week per the Department of Health and Human Services. That’s just 30 minutes a day!

It’s also about spending less time sitting at your desk, in your car, and on the couch at home. Skip the elevator at work and opt for the stairs. Join your family outside for a walk after dinner rather than plopping down on the couch for another night of Netflix and Hulu. Consider biking to your friend’s house on the other side of the neighborhood instead of taking your car.  

Being active has multiple physical and mental health benefits that begin at just 30 minutes of exercise a day:

• Fight health conditions & diseases—regular exercise can prevent or manage health problems and concerns including high blood pressure, depression, stroke, heart disease, and more

• Boost your energy—improve your muscle strength, increase your endurance, and help your cardiovascular system work more efficiently to have more energy

• Control your weight—exercise can prevent additional weight gain or help you maintain your current weight

• Mood Booster—whether you need to run off a bad day or need an emotional boost, physical activity can help

• Sleep better—adding additional movement to your day will help you fall asleep faster and get better sleep at the same time

There are so many good reasons to get moving and so few excuses not to be moving as much as you can throughout the day. If you’re just getting started on adding exercise into your day to day life, you can start small by making a few changes to how you go about your day:

• Park at the back of the parking lot when dropping your children off at school or at the office. Get those extra steps in

• Add stretching to your morning or evening routine with 10 minutes of yoga

• Plan a playdate at the park with your children and run around with them

• Go for a walk during your lunch break or after dinner

• Take the stairs whenever you have the opportunity

• Carry your groceries out to your car rather than using the shopping cart

• Work in your yard through gardening or mowing the lawn

What are you waiting for? Get moving in 2020! We’d love to see how you are including additional movement into your day. Tag us in your Instagram stories and in your photos using @naturesgreens.

Cozy Dishes to Share with Friends and Family

As the cool air begins to creep in, we know that you’re eagerly counting down the days until that first cold snap hits where you can dive into your favorite comfort foods. The hearty, often heavy, recipes that we grew up on as children—casseroles, soups, chowders, and a variety of pies.

 These foods, while warm and comforting, are often filled with unhealthy ingredients that you’ve been working hard all year to eliminate from your pantry as you bring in more greens, fruits, and vegetables to your weekly shopping list. The fall (and approaching holiday season!) can tempt you to add some of these ingredients back to your grocery cart each week. To help you stick to the fresh, nutritious meals that you and your family have been enjoying throughout the year, we’ve rounded up a few of our favorite recipes to enjoy during the fall season.

 Regardless if you’re enjoying breakfast at home with your family, headed out to a tailgate and a football game, or inviting friends over for dinner, we have you covered.

Saturday Morning Brunch

When your kids are still snuggled up in the warmth of their beds under their favorite blanket, head to the kitchen to whip up a quiche that everyone can enjoy for brunch. This Crustless Tomato Quiche is a quick and easy way to start off the day. Bake it in the morning, let it cool for a few minutes, and then slice it up. Your family can enjoy it whenever they’re up and ready for their day or can even take a piece to go on the way out the door!

Appetizer for a Tailgate

Here in the South, many weekends during the fall are spent gathering with friends around a tailgate before heading into the stadium to catch the big game. No matter what team you’re pulling for this season, having the perfect appetizer for the tailgate is always necessary on gameday. Our You’ll Be Asking for Mo’re Collard Dip makes for a great dip to share during the cooler months of the year. We can promise that your friends will be asking you for the recipe after a bite or two.

Dinner Party

Is there anything more comforting than a warm, filling soup on a chilly fall evening? We don’t think so! Our Smoked Sausage, Kale, & Potato Soup is a wonderful recipe to share with friends around your dining room table. Need to make this vegetarian friendly? Try subbing out the chicken broth for vegetable broth and leave out the sausage. Have a mixed group? Sauté the sausage in a pan on the side and let those who want to add it into their soup add it in as a topping when you serve it. This soup is delicious no matter the season, but it’s especially enjoyable during the colder months of the year.

 What recipes are you preparing this fall? We’d love to see what you are cooking up in your kitchen this season! Whether you’re sharing your shopping cart with your ingredients or your family enjoying your finished product, be sure to tag us in your photos and videos on social media with @naturesgreens and #FarmFreshGreens!

 Happy fall, y’all!

Meal Prep Strategies For The Week Ahead!

One of the easiest prep strategies for building meals that are healthful and balanced is to make the components for grain bowls, but with the portions of the greens and grains reversed. This not only allows you to fit in more veggies, but it also prevents carb overload - all while providing a generously portioned meal that is filling, energizing, and satisfying.

Ready some glass storage contains with lids to fill with your ingredients. The first step is to prep your greens, like kale or collards. Plan for at least two cups per meal. Simply chop a generous portion, drizzle with a little extra virgin olive oil, and massage, using your hands, until the greens are slightly wilted. Transfer to a large container and seal. This will be the base of your reverse grain bowl.

Next, prep some additional veggies. These can be raw, like diced tomato, cucumber, bell pepper, and red onion, or shredded zucchini. They can also be sautéed, grilled, or oven roasted. Aim for at least two additional colors, and at least a half cup per meal.          

Prepare some simple grains, which include naturally gluten free options, like brown or wild rice, quinoa, or corn. Plan for a half cup cooked per meal.

Protein is next. This can include plant based choices, like beans, lentils, or chickpeas – about a half cup per meal. Or you may opt for about three ounces per meal of cooked lean animal protein, like browned extra lean ground turkey. For a time saving shortcut buy canned beans, tinned salmon, or ready-to-eat rotisserie chicken. One or two hard boiled eggs is another easy option.

The last step is a finishing sauce. This can include a healthful store bought option, like dairy free pesto or olive tapenade, a semi-premade sauce, like jarred tahini seasoned with added herbs and spices, or a from-scratch choice, like a simple balsamic vinaigrette or creamy pureed avocado sauce.   

When you’re ready to eat, pull out your containers. Fill the bottom of a bowl with your greens, add more veggies, top with your grain, then protein. You can warm some of these up if you prefer, or leave them chilled. Drizzle with your finishing sauce and you’re ready to go!   

Many of these ingredients require minimal or no prep. And taking some extra time on the weekend to cook some whole grains and fill your containers is well worth the effort. Meal prepping ensures that during the busy work week all you need to do to eat healthfully is grab your components, assemble, and enjoy!

How do you feel about meal prep? Please share some of your favorite ingredients, tips, and healthy dishes.

What to Eat Before and After a Workout and Why

Sure, we know that food and exercise go hand in hand, but sometimes with all of the information out there knowing what to eat before and after a workout becomes harder than the workout itself!

Everyone’s needs are a little different depending on their goals, and type of exercise, but there are a couple of nutrition guidelines when it comes to what to eat before and after a workout that will ensure you a fueled up to perform your best and replenish your muscles properly after a sweat sesh. It’s very important to take into consideration how you feel depending on what you eat before and after a workout and how it makes you feel during it. It may require some trial and error to get it right but once you know what makes you feel your best you’ll be ready to take on any workout out there!

Even as a dietitian sometimes I don’t fuel up properly or wait too long to eat after a workout and find myself not feeling so great. It happens! There will always be circumstances that prevent us from perfect execution but the bottom line is if you can roughly follow these guidelines and prepare in advance it will not only allow you to get stronger in your workouts, hep your body recover properly and take the guesswork out of what to eat before and after hitting the gym.

Pre Workout Nutrition

Carbs are key. Prior to a workout we want to make sure our bodies have enough energy, and that energy comes from carbs. Carbs are broken down in our bodies into glucose and then stored in the muscles as glycogen. We need enough carbs to replenish that glycogen store when we’re using it up during exercise. You’ll want what you have before a workout to be mostly carbs with a litte bit of protein too.

You’ll often see runners eating a plain white bagel when gearing up for a run because it’s a simple carbohydrate, which is easier to digest than let’s say a multigrain bagel with seeds (more fiber = slower to digest). Another fun fact here is that carbohydrate loading actually does not just happen the night before a race, you’re body can store carbohydrate 1-7 days in advance. Something to keep in mind if you’re a runner!

Protein is also important for muscle protein synthesis and recovery. A small amount of protein paired with the carbohydrates before a workout provides amino acids to help reduce inflammation as well as build muscle tissue.

When it comes to fat, even healthy sources of fat like avocado, nuts, and nut butter can be hard on the stomach to digest. Some people can tolerate nuts well before hitting the gym, but my recommendation is to keep consumption of this macronutrient at a minimum before the gym.

Pre-workout snack / meals ideas:

Aim for timing of consumption to be 2-3 hours before your workout. If what you’re having is more of a meal than a snack air on the side of 3 hours and if it’s getting close to workout time go for something like a banana or a granola bar.  

• 1 slice of toast with hummus, kale and 1 slice of turkey on top

• ½ cup carrots + ½ cup sliced peppers with 2 tbsp. hummus and 1 hard-boiled egg

• Banana or apple slices with 1 tbsp. nut butter

• Greek yogurt with low sugar granola + ¼ cup fruit

• Granola bar (look for ones that have 10 grams of sugar or less if possible. Depending on the size and what’s in the bar it might be smart to have half and save half for after the workout)

• ½ cup oatmeal with banana slices + 1 tbsp. hemp seeds

• ½ of a wrap with turkey, spinach, tomatoes and hummus

Post Workout Nutrition

Eating after a workout is super important--your muscles are literally hungry for energy so refueling properly is crucial for replenishment, preventing muscle injury and oh yeah to keep from being hangry!

The optimal carbohydrate-to-protein ratio for this post workout nutrition is 3:1 (3 grams of carbohydrate for every 1 gram of protein). Research shows this carbohydrate-protein combination consumed within 30 minutes of exercise nearly doubles the insulin response, which results in more stored glycogen aka your body is ready and needing that energy vs. storing it as fat. This stored glycogen is then ready to fuel your next workout!

I rely on a few fool-proof snack and meals ideas that I try to always have in my fridge or in my bag so that I can refuel soon after a tough workout. Timing is also an important part of the refueling equation. Some might not be as sensitive to waiting longer to eat after a workout, but I know for me it’s key to eat within 30 minutes to an hour after a workout.

Post-workout snack / meal ideas:

Aim for timing of consumption to be within 30 minutes to an hour after a workout for the reasons stated above!  

Kale Cauliflower Power Breakfast Bowl

• Kale cauliflower power breakfast bowl

• Protein smoothie: 1 cup almond milk + 1 cup kale, ½ cup blueberries, 1 tsp. freshly grated ginger, blended plus your protein powder of choice

• Banana with 2 tbsp. nut butter and a hard-boiled egg (bananas are great before or after because of their carb content--they fuel or refuel your muscles fast!)

• Baked salmon or chicken with brown rice or quinoa and roasted veggies

• Kale sausage and egg muffins with toast

Hello Hydration

Staying hydrated before and after a workout is also equally as important as what you eat! Dehydration can cause muscle cramping, and overall fatigue going into a workout.

Here again, there’s no one-size-fits-all method to determining fluid needs during exercise, a good place to start is drinking about 2 cups of water 2 to 3 hours before exercise and 1 cup of water 10 to 20 minutes before working out. Being cognizant that you are working out that day and staying on top of your water intake (aka refilling a reusable water bottle a few times) will help ensure you are feeling good all throughout the activity.

In the hours after exercise, people should aim for approximately 16 to 24 ounces of fluid for every pound (0.5 kg) of body weight lost during exercise to replenish fluids. After more intense workouts consider opting for coconut water to help replenish electrolytes like potassium and magnesium lost through sweat. These minerals are also super important for proper muscle contraction and relaxation, so if you like the taste this is a smart hydration option!

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This post was sponsored by WP Rawl. All opinions are from Maggie Michalczyk, RDN.