recipes

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Summer Grilling Made Easy

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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!

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9 Stay-at-Home Leafy Green Recipes

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We’re all in this together.

No matter where you are in the world right now (April 2020), you are most likely spending a lot more time at home due to the COVID-19 outbreak.

Being at home more means more at-home cooking and eating.

Whether or not you are used to cooking and eating fresh leafy greens at home, each of these recipes is simple to follow and full of macro and micronutrients that will fill you up and may give your body added immune defense support!

1. Citrusy Kale Salad by Ashley C. (@ashcuoco)

Vinaigrette

  • 1/2 cup extra virgin olive oil

  • 1 teaspoon course Dijon mustard

  • 2 teaspoons white wine vinegar

  • 2 tablespoons freshly squeezed lemon juice

  • 2 tablespoons orange juice

  • pinch finely grated lemon and orange zest

  • 1 tablespoon honey

  • salt and freshly ground pepper

Salad

  • 1/2 cup dried cranberries

  • 1/2 cup orange juice

  • 8 ounces curly Nature's Greens kale leaves ribs removed, torn into small pieces

  • 1 navel orange peeled and sliced

  • 4 mandarin oranges peeled and pulled apart into wedges

  • 1 grapefruit peeled and sliced

  • 1/2 cup sliced and toasted almonds

  • goat cheese crumble for topping (optional)

2. Butternut Squash, Collard Green, and Chickpea Soup by Andy M. (@beautifuleatsandthings)

Ingredients

  • 5 cups Nature’s Greens Collard Greens

  • 1 (15.5 oz can) chickpeas drained

  • 1 (15.5 oz can) small white beans drained

  • 1 butternut squash chopped

  • 2 and ½ cups sliced mushrooms

  • 1 onion chopped

  • 3 cloves garlic minced

  • 1 tsp fresh rosemary minced

  • 2 tbsp olive oil

  • 3 cups water

  • 1 tsp dried thyme

  • 1 tsp Cajun seasoning

  • Salt/pepper to taste

    Instructions

  • In a large pot, over med-high heat, add olive oil, onions, garlic, and rosemary. Cook until fragrant and until onions are translucent.

  • Reduce heat to low, and add water and the rest of the ingredients. Cover and simmer for about 20 minutes or until collard greens are tender.

  • Season with salt/pepper to taste and serve.

  • Enjoy!

3. Collard Green Power Salad by Andrea W. (@chickpeachick_)

Ingredients

  • 4 cups Nature's Greens® Kale

  • 2 cups Nature's Greens® Shredded Collard Greens

  • 1-2 tbsp avocado oil, for massaging

  • 1/2 avocado, cut into chunks

  • 1 egg

  • 1 can chickpeas

  • 1 tablespoon garlic powder

  • 1 tablespoon paprika

  • 1 tablespoon chili powder

For the dressing: (Serves: 2-3)

  • 1/2 cup cashews, soaked in water for at least 2 hours

  • 1/3 cup water

  • 1 tablespoon avocado oil

  • 1/2 lemon, juiced

  • 1 tablespoon garlic powder

  • 1/2 tablespoon onion powder

Instructions

  1. Boil a small pot of water, and preheat oven to 400F (or set air fryer if using for chickpeas)

  2. Place kale and collard greens in a bowl. Top with avocado oil, and massage oil into the kale and greens, kneading it like bread

  3. Slice an avocado, cut it into desirable sized chunks, and place on top of kale and collard greens mix

  4. Poke a small hole in the egg and place in the pot of boiling water. Reduce temperature to medium heat, cover, and cook for 5 min (less or more depending on how hard-boiled you like the egg)

  5. Drain can of chickpeas and place in oven or air fryer, along with the remaining spices. Cook/air fry for 15 min

  6. Blend all the dressing ingredients in a blender (I do medium setting on mine)

  7. Toss greens and avocado in dressing, and top with chickpeas and egg. Enjoy!

4. Crunchy Chickpea and Sweet Potato Kale Salad by Amy W. (@amywilichowski)

Ingredients

For the Salad

  • 1 cup cubed sweet potato (about 1/2″ cubes)

  • 1 can (about 15 oz.) chickpeas, strained and rinsed

  • 2 cups Nature's Greens® Tuscan Kale

  • 1 tablespoon extra virgin olive oil

  • 1 teaspoon paprika

  • 1/2 teaspoon cumin

  • 1/2 teaspoon garlic powder

  • 1/4 teaspoon salt

  • 1 teaspoon capers (optional)

For the Dressing

  • 1/4 cup tahini

  • 2 tablespoon unsweetened nut milk

  • 2 tablespoon extra virgin olive oil

  • 2 tablespoon water

  • Juice of one lemon

  • 2 small minced garlic cloves

  • Salt and pepper, to taste

Instructions

For the Salad

  1. Preheat the oven to 400 degrees.

  2. Toss the chickpeas and sweet potato with the olive oil, paprika, cumin, garlic powder, and salt.

  3. Bake on a parchment-lined or greased baking sheet for 40 minutes, tossing after 20 minutes.

  4. In a medium stovetop skillet pan heating on low-medium heat, heat the kale and capers with the cooked sweet potatoes and chickpeas until everything is warm, about 2-3 minutes.

For the Dressing

  1. Combine all dressing ingredients in a blender and blend on medium-high for 2-3 minutes or until smooth.

  2. Toss the salad with your desired amount of dressing and enjoy!

5. Lentil Stew by Gina F. (@healthylittlevittles)

Ingredients

  • 1 cup red lentils (rinsed very well)

  • 1 cup green lentils (rinsed very well)

  • 2 cups zucchini (chopped)

  • 2 large tomatoes (chopped)

  • 4 stalks celery (diced)

  • 3-4 cups mustard greens (I used Nature's Greens)

  • 2 cups petit purple potatoes (diced), or other petit potatoes

  • 1 can chickpeas, drained

  • 32 ounces vegetable broth

  • 1 can (13.6 oz) coconut milk

  • 1 tablespoon Italian seasoning

  • 2 tablespoons nutritional yeast

  • 1 teaspoon garlic powder

  • 1 teaspoon onion powder

  • 1 teaspoon salt, more to taste if desired

  • 1/2 teaspoon pepper, more to taste if desired

Garnishes

  • vegan parmesan cheese

  • hemp seeds

Instructions

  1. Drain and rise your lentils in a fine mesh strainer according to package directions, usually until the water runs clear.

  2. Turn on your slow cooker and add the vegetable broth.

  3. Next add the lentils.

  4. Dice the zucchini, tomatoes, celery, and potatoes
    **NOTE: if you like crisper veggies, you can set aside half the zucchini, tomatoes and celery and sautee them in a skillet with olive oil and add to the stew upon serving

  5. Add the vegetables to the slow cooker, along with the chickpeas, mustard greens, coconut milk, and all the spices. Stir to combine.

  6. Cook on high for 4-6 hours.

  7. Serve garnished with vegan parmesan cheese and hemp seeds.

6. Korean Chicken and Kale Rice Bowl by Holly S. (@holly_tasteandsee)

Instructions

Korean Chicken:

  • 1 tablespoon grapeseed oil

  • 1 teaspoon sesame oil

  • 1 pound ground lean chicken

  • 4 cloves garlic, minced

  • 1 inch fresh ginger, finely grated

  • 6 green onions, thinly sliced

  • 2 tbsp red chili sauce (I used Gochujang)

  • 1/4 cup low sodium tamari sauce (or low sodium soy sauce)

Bowl Ingredients:

  • 3 cups Nature’s Greens® Kale

  • 2 teaspoons sesame oil 

  • Pinch of salt and pepper 

  • Cooked rice – white or brown

  • 6 runny eggs (or cooked to your preferred doneness)

  • Sesame seeds and chopped green onions for garnish

Instructions

  1. Heat a medium nonstick skillet over high heat. Add the grapeseed and sesame oil and ground chicken. Use a spatula to break the meat up into small pieces, and brown for 5 minutes, until the meat is cooked through.

  2. Add the garlic, ginger and green onions to the pan and cook for 1 minute.

  3. Add the chili sauce and soy/tamari sauce to the pan, and simmer over medium heat for 2-3 minutes, until the meat and sauce come together.

  4. Fry eggs to your preferred doneness.

  5. Serve the chicken in bowls with the kale and rice, topped with a runny egg. Garnish with sesame seeds and green onions and devour!

7. Sweet Potato Peanut Butter Kale Smoothie by Lauren D. (@laurenslovelykitchen)

Ingredients

  • 1 cup unsweetened almond milk

  • 1 ripe banana, frozen

  • 1/2 cup @naturesgreens kale

  • 1/2 cup baked sweet potato, frozen 

  • 1/2 cup frozen riced cauliflower

  • 1 TB creamy peanut butter

  • 1/4 tsp cinnamon

Instructions

  1. Add all ingredients to a high speed blender and blend till smooth.

  2. Add more almond milk if needed. Serve with your favorite toppings.

8. Lemon Garlic Turnip Greens by Lindsey J. (@nutritiontofit)

Ingredients

  • 16 oz bag Nature’s Greens® Turnip Greens

  • 1 tablespoon avocado oil

  • 2 cloves garlic

  • 2 tablespoon lemon juice (or more to taste)

  • Salt to taste

Instructions

  1. Preheat a large cast iron skillet (or other heavy skillet) over medium-high heat.

  2. While the skillet is getting hot, quickly chop the turnip greens into smaller pieces if desired. I like to take a handful of greens at a time and run a knife through like I'm creating ribbons of turnip greens. Mince garlic and set aside.

  3. Once the skillet is hot, add oil and let oil get hot (takes about 30 seconds).

  4. Add turnip greens to hot skillet and oil and cook quickly, stirring every 30-60 seconds. After 3-4 minutes as turnip greens have quickly been cooking down, add minced garlic and cook another minute or two, stirring occasionally.

  5. Add lemon juice at the end of cooking. If you're meal prepping the turnip greens and want them to retain a brighter, prettier green color, wait to add lemon juice just prior to serving and eating. (You can add some lemon wedges to your meal prep containers and squeeze over fresh at the moment).

9. Mustard Greens and Butternut Squash Egg Bake by Cherlyn R. (@wildlywholesome)

Ingredients

  • 8 eggs

  • 2 cups chopped Nature’s Greens leafy greens

  • 2 cups cubed butternut squash

  • 2 tbs avocado oil

  • ½ tsp sea salt

  • ½ tsp garlic powder

  • ¼ tsp thyme

  • ¼ tsp black pepper

Instructions

  1. Prepare a 1-1 ½ qt. baking dish by spraying or coating in avocado oil. Preheat oven to 400 degrees fahrenheit.

  2. On a lined baking sheet, layer on the butternut squash with 1 tablespoon oil and a pinch of salt.

  3. Bake in the preheated oven for 15-20 minutes or until they are tender. While the squash is roasting, heat a skillet with ½ tablespoon oil on medium low heat.

  4. Add in the 2 cups of chopped greens and a pinch of salt. Sautée for 5 minutes or until slightly wilted.

  5. Once the squash is done and tender, reduce the oven temperature to 350.

  6. Whisk the eggs with the garlic powder, thyme, salt, and pepper.

  7. Pour the whisked eggs into the prepared baking dish with the roasted squash and sautéed greens.

  8. Bake for 30-40 minutes or until there is no jiggle in the middle.

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Cozy Dishes to Share with Friends and Family

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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!

 

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Two of My Favorite Ways to Enjoy Fresh Greens Without Sacrificing Time

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Nicole Yon, RD on her family’s cattle farm.

If I had to pick just a few words to describe my eating style it would be “nutritious convenience.” As a registered dietitian I am well versed in what it takes to build a satisfying and healthy plate, but given our hectic schedules on the farm - I also don’t have much time to spare for elaborate and nutritious meals. Since I’m not willing to sacrifice nutrition in the interest of time, I depend a lot on simple meals and healthy conveniences such as Nature’s Greens pre-washed Greens. 

Growing up Saturday night always meant pizza night in our house. As a child my favorite flavor was Hawaiian Pizza (ham and pineapple only!) and I enjoyed helping my dad make the dough from scratch, spread the sauce, shred the cheese and dress my own pizza before peering through the oven glass watch it cook.  

These days pizza nights looks a little different in our house, but my husband and I carry on the tradition by eating pizza almost every weekend. While I still enjoy a Hawaiian pizza every now and then, we use a few more convenience items like pre-made crusts and triple washed Nature’s Greens Kale. By making pizza at home (as opposed to grabbing take out or a frozen pizza) we can control a few more of the ingredients and a healthy version of one of our favorite foods!

Easy Everyday Pizza

Prep time: 10 minutes

Cook time: 10 minutes

Ingredients

• 1 Personal Size Pizza Crust (Udi’s Gluten free shown)

• 3-4 tablespoons Pesto

• 1 roma tomato, thinly sliced

• 1/8 of a red onion, chopped

• 1/4 cup to 1/2 cup mozzarella cheese, shredded

• 3 to 4 ounces cooked protein of choice (shredded chicken, chicken sausage, tofu)

• 3 cups Nature’s Greens Kale Greens

• 1-2 tablespoons olive oil or pecan oil

Directions

1. Preheat oven to 375°

2. Prep veggies by slicing roma tomato, chopping red onion and massaging kale greens with oil.

3. Spread pesto sauce on pizza crust. Follow with a layer of roma tomatos, red onion, shredded mozzarella cheese, and protein of choice.

4. Top with kale greens - (if it looks like these are taking over your pizza, don’t worry, they will cook down in the oven!)

5. Bake pizza in preheated oven on a cookie sheet for 8-10 minutes.

If you’re anything like me, you might love the combination of chocolate and peanut butter and you probably hate to buy an ingredient that can be only used in one dish. After making kale pizza, I like to use my leftover kale greens in smoothies through out the week! Having pre-washed Nature’s Green’s kale makes it even easier to throw together a quick and nutritious smoothie in the mornings and my favorite ones also happens to taste like chocolate and peanut butter! 

I can often feel intimidated by recipes I see on Instagram or Pinterest that require uncommon ingredients or special powders. The truth is, you can make a nutritious smoothie with a few basic ingredients and I love making “good for you” and filling smoothies by this simple formula: 3 cups green, 2 cups of liquids, 1 cup of fruit and a few tablespoons of “extras.” Extras could include peanut butter, cocoa powder, maple syrup, ginger, turmeric, cinnamon, or honey! I find this smoothie to be a great option for busy mornings and might pair it with a few hard boiled eggs for a quick, on-the-go, protein packed breakfast!

Back to Basics Smoothie

Prep time: 5 minutes

Ingredients

• 1 cup frozen banana slices

• 1 tablespoons peanut butter

• 3 cups kale greens

• 1 cup milk of choice

• 1 cups non-fat plain greek yogurt

• 1-2 teaspoons unsweetened cocoa powder

Directions

1. Combine banana, peanut butter, yogurt, milk and cocoa powder in blender until smooth.

2. Add kale greens and blend until smooth.

For MORE of Nicole’s content, follow her on Instagram! @fromfarmtolabel

This blog post was sponsored by WP Rawl and written by Nicole Yon. All thoughts and opinions are hers.

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Diets: Ain’t Nobody Got Time for That!

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We hope that everyone had a wonderful holiday season and that it’s been a good new year for you so far. The beginning of the year is always full of new beginnings, fresh starts, and plenty of goals and resolutions. Did you set any New Year’s Resolutions for the upcoming year? Our team set quite a few for ourselves: from growing more greens for you to enjoy and bringing you more tasty recipes to try out in your kitchens, we’re on a mission in 2019.

What types of resolutions did you set? If you set a goal to lose weight and become healthier by finally trying out that diet your friend keeps recommending, we have a different goal for you to consider.

Let’s face it. Most people don’t stick with their diets for a number of reasons. They can be too difficult to follow, they can limit the types of foods that you enjoy eating, and they can cause you to cook multiple meals for dinner if not everyone in your house is following the same diet. Diets can be pretty inconvenient, and nobody has time for that! Plus, we think there are better ways for you to become healthier and potentially lose weight along the way—if that is indeed something you want.

Think about shifting your goal away from weight loss through dieting, and instead focus on becoming healthier by adopting positive lifestyle habits.

Here are a few habits that you can easily incorporate into your everyday life:

  1. Focus on eating a balanced diet—filled with plenty of greens, vegetables, fruits, whole grains, protein, and more—that will leave you feeling more energized, healthier, and fulfilled.

  2. Drink plenty of water. Not only will you stay hydrated, but you’ll potentially reduce your appetite and food intake throughout the day. Start your morning with a glass and keep it going throughout the day! Tip: you should drink half of your body weight in ounces each day.

  3. Listen to your body and don’t live in guilt. Should you eat fast food everyday? Probably not. Is it okay for you to have a cheeseburger with fries every now and then because that is what you genuinely want? Absolutely. The key is to take a moment before you eat something to ask yourself if that is really what you’d like to have? If your body is telling you that it is time for leafy greens—listen! If it is telling you that it needs some chocolate, guess what? Listen! Your body is always wanting to return to balance.

  4. Add exercise into your day. Even a thirty minute walk around your neighborhood with your kids at the end of the day or a quick yoga session during your lunch hour is really beneficial.

Diets come and go, but we believe that healthy lifestyle habits can become second nature to you. Which habit do you plan on adding to your day to day life first? Share with us on social media by tagging @naturesgreens and #FarmFreshGreens!

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. 

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!

The Reasons Why People Are Choosing A Gluten-Free Lifestyle

If you are like us, you might be a little confused at what you can and can't eat these days. Is there a healthier way to eat and live? Are there tangible benefits to living a certain lifestyle? In 2018 we are going to explore these questions, specifically as it relates to gluten-free, dairy-free, and vegetarian lifestyles, and provide recipes that you can use for each of them. Let's dive into our first topic: gluten-free.

(Exclusive gluten-free recipes at the bottom of the post!)

The basics

Gluten-free is one of the trendiest lifestyles and dietary changes being made currently. You cannot go into a grocery store or a restaurant now that doesn't have a gluten-free section or offering in the aisle or menu, respectively. So why is it so popular? 

First, we need to know the answer to the question: what is gluten? According to the Mayo Clinic, gluten is protein found in grains such as wheat, rye, barley, and a hybrid of wheat and rye called triticale. Essentially, gluten gives dough its elasticity and helps hold it together while it is being made. Now that we know what gluten is we can move onto the next pressing question: why is it bad for some people?

The bad

Our bodies’ immune systems function something like this: recognize the difference between what belongs and what is foreign, then attack the foreign. However, many people suffer from autoimmune diseases. One such autoimmune disease is "celiac disease" (CD), caused by consuming gluten. Advocacy group Beyond Celiac states that about 1% of the US population has celiac disease. 

"Celiac disease is a condition in which gluten triggers immune system activity that damages the lining of the small intestine. Over time this damage prevents the absorption of nutrients from food." -- Mayo Clinic Staff

Clearly, people that suffer from celiac disease need to avoid gluten. However, what about people that do not have celiac disease? Why are they opting for gluten-free?

Gluten Intolerance vs. Gluten Sensitivity vs. Wheat Allergy

The Gluten Intolerance Group explain the three most common diagnoses and what they each mean. Gluten intolerance is diagnosed as celiac disease. The only way to treat celiac disease is to practice a 100% gluten-free diet. Gluten sensitivity, or non-celiac gluten sensitivity (NCGS), is hard to diagnose as it shares many of the same characteristics of celiac disease and there is no true test developed yet. The only way to identify it is to rule out an autoimmune reaction and a wheat allergy. Finally, a wheat allergy is specific to a rejection of a protein found in wheat, but other gluten from non-wheat sources is okay to eat.

What foods can I eat if I am gluten intolerant or have a gluten sensitivity?

Several different organizations list the foods that you can and cannot eat. We will assemble the highlights here, but if you have a gluten intolerance or gluten sensitivity, you need to do comprehensive research as well as consult with your doctor on an appropriate diet.

  1. Allowed fresh foods
  • Fruits and vegetables
  • Beans, seeds and nuts in their natural, unprocessed forms
  • Eggs
  • Lean, nonprocessed meats, fish and poultry
  • Most low-fat dairy products
  1. Avoid all food and drinks that contain the following
  • Wheat
  • Barley
  • Rye
  • Triticale
  • Oats (in some cases)

(From the Mayo Clinic Staff)

Gluten-free alternatives

(From Beyond Celiac)

Another great source for information and recipes is The Gluten-Free Goddess' blog. Karina Allrich writes about what she knows from her own life experience, shares practical ways to live gluten-free, and many tasty recipes.

I am not Gluten Sensitive but I think going gluten-free will improve my health

This is a hot topic right now, as an increasing rate of people who do not have a gluten intolerance are opting to go gluten-free. Among the biggest drivers is a growing suspicion on the potential adverse health affects of consuming gluten. If you do believe that you are suffering from a gluten intolerance, you should consult with a doctor and be tested. Always consult with a medical professional before making significant lifestyle changes. 

Adding fruits and veggies to your meals on a gluten-free diet

As you may know, fruits and veggies are really good for you. They have amazing nutritional properties that our body systems need daily to function. Another great thing about produce: its naturally gluten-free. Regardless of the lifestyle you choose to live, it's probably a good idea to keep fresh fruits and vegetables as a fixture in your diet.

White Bean Kale Cauliflower Casserole

Let's face it. It can be a challenge to get our friends or family to get on the gluten-free train with us. However, serve this delicious recipe from registered dietitian and best-selling author, Cynthia Sass, and your loved ones will be clamoring for more yummy dishes from you! Featuring fresh kale, cauliflower, lemon juice + zest, tahini, and white beans. Estimated prep + bake time is 35 minutes.

Click Here for the Recipe!

Pinto Bean and Collard Omelet

A Tex-Mex omelet recipe from Cynthia Sass, RD and best-selling author, is full of that southwest flavor you crave. The best part? When you make this for breakfast or brinner ( breakfast for dinner), you are giving your body an excellent source of protein. Also, those veggies aren't in their just for their color. The nutrients found between those veggies will add a healthy portion to your daily needs, and give your body the tools it needs to support itself.

Click Here for the Recipe!

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