Can A Good Diet Be An Answer to Mental Health?

Collard Green Wraps with Peanut Sauce by Rosemary Squires (@thehintofrosemary)

We all know that eating healthy is good for us in so many ways. From keeping a healthy weight, to protecting our eyesight, to even helping our hair grow! But, did you know that a nutrient dense diet is also crucial in maintaining good mental health?

Every cell in our body is fed by the nutrients we eat. So it’s no wonder that the neurons, hormones, and cells involved in our mental health are also protected by healthy eating.

Poor diet and mental health rates in the United States: is this a coincidence?

Obesity rates are at an all time high and expected to rise. While in the past, we thought of malnourishment as the sick and starving. Today, we see malnourishment in a new form: obesity. Diets high in refined carbohydrates and fried foods without whole grains, beans & legumes, nuts & seeds, fruits, and vegetables. We are more sick than ever. And at the same time, mental health disease rates are rising.

According to the Centers For Disease Control (CDC), the prevalence of obesity in US adults between 2015-2016 was almost 40%. That is approximately 93 million Americans!

And when we are looking at instance of mental health disorders, the National Institutes of Health (NIH) estimates nearly 1 in 5 Americans living with mental illness in 2017, which is about 46.6 million people.  The CDC estimated 9.8 million adults, which is 1 in 25 Americans with a serious mental illness. A serious mental illness is when an individual’s major life activities and functioning is impacted by their mental illness.

So we wonder, does this rise in poor dietary habits have an effect on our mental health as a nation?

Nutrients needed for mental health

When looking at a mental health and brain function as a whole, many nutrients come into play. And due to the synergic effect of food, there is not a “cure-all” nutrient or food. Rather, the most beneficial results are seen in a well rounded plant-based diet.

Let’s look at some of the nutrients needed in cognitive function:

B-vitamins

B-vitamins are used widely throughout our bodies. They are used in neurological function and cell signaling. B-complex vitamins have been shown to improve depression and anxiety symptoms (1,2) . The most well-known B vitamin in mental health is Vitamin B-12. It is vital for neurological function.

Many of the B vitamins are found in meats, whole grains and leafy greens, like collard greens.

Magnesium

Magnesium is one of the most essential minerals in the body that is connected with brain chemistry (3,4). It plays a major role in calming the nervous system. Thus, it is an important nutrient in mental health disorders, especially anxiety and depression (3,4).

Magnesium is found in green leafy vegetables, fresh fruits, nuts & seeds, and legumes. Are you starting to notice so many of these nutrients needed in mental health are what most Americans are lacking?

Selenium

Selenium, while only needed in small amounts, plays a huge role in mental health (5)! Deficiency of selenium has been correlated with higher rates of depression (6). Selenium is necessary in preventing depression and anxiety. And what is even better, that it has shown to help prevent memory loss that leads to devastating diseases like Alzheimer’s disease (7).

Brazil nuts are rich in selenium. Just a few brazil nuts per day can give you enough selenium! Other foods include oysters, fish (like sardines and tuna), mushrooms, and eggs.

Note here that you can get too much selenium, so it is best to obtain it from natural food sources rather than supplementation where there is the risk of toxicity.

Vitamin D

Vitamin D is another nutrient used widely throughout the body. Its receptors are found everywhere! It is no wonder that a deficiency of this sunshine vitamin is linked with higher rates of depression (8,9).

Vitamin D receptors are not only found in the brain to help with neurological signaling, but the nutrient itself protects the depletion of mood hormones like serotonin and dopamine (8).

Make sure you are getting at least 15 minutes of direct sunlight exposure per day! But, if you’re like me and live in the northern hemisphere, you will want to eat vitamin D rich foods in the winter.

Good sources of vitamin D foods include: cold water fish, mushrooms, beef liver, egg yolks, cod liver oil, and fortified foods.

Omega 3

Good fats are essential to your brain health (10)! Your brain itself is mainly composed of fat.

There are 3 main types of omega 3’s: ALA (alphalinolenic acid), EPA (eicosapentaenoic acid),  and DHA (docosahexaenoic acid). While these can all make omega-3 in your body, the most important one to get is DHA.

Good sources of DHA omega 3’s include: fatty fish, and fish oil. It is also found in lesser amounts in grass fed meat, eggs, dairy, and spirulina. 

This is not an exhaustive list of nutrients related to mental health. And so many benefits have actually been seen when we are eating a well-rounded diet. A well-rounded diet includes quality whole grains, nuts & seeds, beans & legumes, fruits, vegetables, and quality protein sources.

And make sure you are staying hydrated! Even being mildly dehydrated can cause irritability.

Gut health and mental health

We can see that eating a variety of foods can help to protect and improve our metal health. And even the potential for developing degenerative diseases.

But even more interesting is that in recent years, scientists have found that gut health may be even more crucial for mental health (11,12). Our guts are home to trillions of microbes, think of them as “gut bugs.” They are responsible for reducing inflammation, controlling the immune system, digesting foods to provide our bodies nutrients, and even the production of neurotransmitters.

You know the happy hormone serotonin? You’d think that it was produced right in your brain. Bit in fact, 95% of serotonin is made in your gut! Yes you read that right ninety five percent!!

Just like our bones and muscles and the organs in our body, our gut microbes also need to be fed the right nutrients. They thrive on fiber dense foods like whole grains, beans, nuts & seeds. Other good foods include fruits and vegetables (13). Try any type that you like!

Note: if you have been on a long-term antibiotic, your gut bacteria have likely been killed off. You may want to talk to your doctor about starting a daily probiotic for a month to recolonize your gut.

So what can you eat today to start improving your mood??

1. Eat a diet rich in fruits and vegetables. Make sure you eat the rainbow! Bright red, yellow & orange, dark greens, and even purple!

2. Choose whole grains. Wild rice, quinoa, farro, and oatmeal. When you are looking at a nutrient label, make sure there are >3 grams of fiber.

3. Add nuts and seeds to your meals. Use chia seeds, flax seeds, and pumpkin seeds. Make sure you are choosing raw and un-roasted.

4. Look for quality protein sources. Lean and organic meats. If you are vegan choose beans, legumes, and tofu.

5. Stay hydrated! Drink plain or fruit and herb infused water throughout the day.

And above all, make sure you are enjoying your food! Experiment with new foods, you might be surprised.

Conclusion:

A poor diet high in refined foods has been linked to higher rates of mental illnesses. Foods like fruits, vegetables, whole grains, nuts, and seeds have been shown to be protective against mental illness. Gut health is crucial in reducing mental illness symptoms. Add many plant based foods to your diet!

Sponsored by Nature’s Greens — all thoughts and opinions are my own.

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References:

1. Almeida O, et al. B vitamins to enhance treatment response to antidepressants in middle-aged and older adults: results from the B-VITAGE randomised, double-bling, placebo-controlled trial. Br J Psychiatry. 2014; 205(6): 450-7.

2. Lewis J, et al. The Effect of Methylated Vitamin B Complex on Depressive and Anxiety Symptoms and Quality of Life in Adults with Depression. ISRN Psychiatry. 2013; doi:10.1155/2013/621453.

3. Derom M, Sayom-Orea C, Martinez-Ortega J, Martinez-Gonzales M. Magensium and depression: a systematic review. An International Journal on Nutrition, Diet and Nervous System. 2013; 16(5): 191-206.

4. Serefko A, et al. Magnesium in depression. Pharmacological Reports. 2013; 65(3): 547-554.

5. Albuquerque R, Tufik S, Andersen M. Benefits of selenium in the treatment of depression and sleep disorders. Sleep and Breating. 2019; 23: 933-4.

6. Wang J, Um P, Dickerman B, Liu J. Zinc, Magnesium, Selenium and Depression: A Review of the Evidence, Potential Mechanisms and Implications. Nutrients. 2018; 10(5): 584.

7. Santos J, Gois A, Mendonca D, Freire M. Nutritional status, oxidative stress and dementia: the role of selenium in Alzheimer’s disease. Front Aging Neurosci. 2014; 6: 206.

8. Spedding S. Vitamin D and Depression: A Systematic Review and Meta-Analysis Comparing Studies with and without Biological Flaws. Nutrients. 2014; 6(4): 1501-18.

9. Anglin R, Samaan Z, Walter S, McDonald S. Vitamin D deficiency and depression in adults: a systematic review and meta-analysis. The British Journal of Psychiatry. 2013; 202(2): 100-7.

10. Martins J. EPA but not DHA appears to be responsible for the efficacy of omega-3 long chain polyunsaturated fatty acid supplementation in depression: evidence from a meta-analysis of randomized controlled trials. J Am Coll Nutr. 2009; 28(5): 525-42.

11. Taylor A, et al. A review of dietary and microbial connections to depression, anxiety, and stress. Nutritional Neuroscience. 2018.

12. Aslam H, et al. Fermented foods, the gut and mental health: a mechanistic overview with implications for depression and anxiety. An international Journal of Nutrition, Diet and Nervous System. 2018. 

13. Dash S, Clarke G, Berk M, Jacka F. The gut microbiome and diet in psychiatry focus on depression. 2015; Psychiatry. 28(1).  

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.

The Leafy Greens Party: Dedicated to Fresh

Uniting people with fresh leafy greens.

[Not a real political campaign]

We are for fresh leafy greens for all.

Most people know that fresh leafy greens are a great thing to add to your diet, but many people aren’t sure how to do that.

We take the confusion away through easy-to-make recipes plus bonus tips on everything from planning, preparing, selecting, and storing.

When you know more about leafy greens, you will feel more confident making them in your own kitchen.

There’s too much confusion.

Everywhere you look online, there’s some new study, some new diet, or some new way of doing something that seems to contradict another article you just read.

We exist to provide simple, practical information around topics like nutrition, fitness, mindful eating, and meal planning.

When you cut down on confusion, you make decisions with less stress and more confidence.

We need to celebrate.

There’s a lot in this world that could bring you down.

All of us need to actively remind ourselves of the good things going on each day.

We exist to bring out the good—especially the things we can all celebrate—so that we can keep forming bonds of unity.

We’ll celebrate improving our self-care routines, saving money and time in the grocery store, reminiscing family favorite dishes, and cherishing happy times with friends and family.

Let’s celebrate more.

Understanding what and why we eat.

Have you ever heard of mindful eating?

It’s a growing trend right now, and we want to provide the best, clearest information about it so that you can feel confident practicing it.

We exist to explore topics like understanding cravings, losing/gaining weight, and developing new eating habits.

While we will give information on these topics, we know that the information will not be for everybody—and that’s OK!

As we’ll explore this year, nutrition and eating really varies from one individual to the next.

We want to help you find the right tools that work well for you.

Introducing our candidates.

COLLARD ∙ KALE

It's not about getting it right, it's about getting better.

Our mission is to give you simple, practical information about self-care and grocery planning so that you can live your best life in this new decade. Together, we can learn new ways to meal plan, grocery shop, and store food — like leafy greens — to create more space and less waste.

MUSTARD ∙ TURNIP

To eat or not to eat?

This is a daily, nagging question for most people. We believe that mindful eating is a wonderful way any person can enjoy and celebrate food. Craving some leafy greens? Great! Want some of that apple pie? Fine by us! With a better understanding of your personal relationship with food, you will be more at peace & confident with what you eat, especially during the holidays.

Leafy Greens Election 2020

Keeping with our political spoof theme, we will be hosting an actual vote between Collard Kale and Mustard Turnip on October 20th, 2020.

Stay tuned for more details on why you will want to cast a vote!

Follow us @naturesgreens on Instagram for campaign updates!

Our purpose in doing this.

We love our country and we are thankful for the right to vote! What a privilege it is to farm and live in the United States. Our gratitude to military service members, government officials, and other agencies that do so much to provide this freedom is immense.

That being said, we don’t deny that the current political climate is tough. There is a lot of nasty back and forth, and we know that it can get tiresome and exhausting to keep up or care.

So, while we all practice democracy this year through our right to vote, we want to create a space that is lighthearted and adds value for you!

Survive the Parties with Treats You Won’t Regret this Holiday Season

Every January, the same New Year’s resolutions roll around. You know which ones we’re talking about… the ones about turning over a new leaf to eat healthy, of getting back in shape, and working off the weight put on during the holiday season. Wouldn’t you like your resolutions to be something different this year?

 Start your healthy eating habits now so that you can avoid the usual resolutions and to get a jumpstart on healthy 2020 so that you have the option of tackling a different kind of New Year’s Resolution. Maybe you want to tackle perfecting meal planning and prepping so that you have more time out of the kitchen to spend with your family. You might want to learn how to incorporate our Nature’s Greens® into more of your meals because you’ve discovered how great greens are for your body. Whatever your resolution is, it all starts with surviving the holiday season without being tempted by the many sweets and heavy foods that everyone around you is enjoying.

If your social calendar is filled to the brim with parties and family gatherings, we have a few tips for you to help you avoid diving into all of the sweets:

1.     Eat a snack before you go! If you’re full, you’ll be less tempted to snack around throughout the evening.

2.     Opt for water over a cocktail or glass of wine. You’ll avoid the extra calories plus have the added bonus of getting in additional hydration.

3.     Go for quality over quantity. You don’t have to eat all of the food options available to you—stick with the ones you know are worth it.

4.     Suggest a potluck and bring a healthy option for everyone to enjoy.

 If you’re on the hunt for a healthy treat to bring to holiday soirée or the office celebration that gives you a great option of sticking with your goal to be healthy throughout the holidays, we have you covered. Here are three of our favorite sweets to bake this time of year:

 For the Early Morning Holiday Breakfast

Our Chocolate Kale Zucchini Mini Muffins are a great option to bring to the office’s annual holiday breakfast. Your coworkers will be so surprised to find out that these chocolate muffins actually have an entire banana, a cup of grated zucchini, and a cup of Nature’s Green® kale in it.

 A Decadent Dessert the Holiday Party

A fun twist on a traditional holiday favorite, our Butterscotch Kale Cake allows you to indulge in a delicious cake without worrying about overdoing it on the sweets. You can whip this up in your kitchen in under an hour and have it ready to go over to the neighbor’s Ugly Sweater Party in no time!

For the Delicious, Light Dessert for the Family Gathering

We don’t know about you, but a cheesecake is one of our favorite desserts to enjoy and this Chocolatta “Cheesekale” brings a healthy option to the table every time. If you have plans to travel to visit family this year, take this cake along with you! You’ll impress your family members with how incredible it is and you’ll have a wonderful dessert option to enjoy after the big family meal.

 What are your tips and tricks for surviving the holiday season without indulging in all of the sweets that arrive in the office or are lining the tables at every holiday party? We’d love to know! Show us what you’re baking in your kitchens and taking to your company potlucks. Whether you’re sharing a photo of you cooking your healthy sweet treat or your friends and family enjoying it, be sure to tag us on social media with @naturesgreens and #FarmFreshGreens.

 Happy Holidays! We hope that this season is merry and bright for you and your family.

Warm Goats Cheese Kale Salad

My husband and I recently took a trip to Europe and it’s safe to say we ate some of the best food we have ever eaten in our lives there! I was amazed by some of their flavor combinations. Every salad had some source of cheese on it (YUM) and used a delicate and simple salad dressing. 

When I got home, my main goal was to try to recreate my grilled goats cheese salad that I had gotten in in Monaco. I wanted to use a hearty base such as kale which can absorb so many lovely flavors when massaged and marinated. I went with Natures Green’s Organic Tuscan Kale because its easy to prepare, it has been triple washed, they are filled with vitamins! Next, I was inspired to add some roasted vegetables to bring forth that comforting sweet flavor that most winter dishes have. Lastly, I had to replicate the warm goat cheese as it is such an interesting and delicious flavor. Those pieces of warm goat cheese add so much depth and excitement to this salad.

This dish makes a fantastic holiday side dish to a Friendsgiving, thanksgiving, holiday party, Christmas dinner or even a great meal prep during this time of year. I hope you all enjoy this one as much as my family did. Please share any variations of this recipe that you make to Instagram & tag myself, @recipes4health and @naturesgreens! We cant wait to see what you all come up with.

Serves: 2

Prep Time: 65 minutes

Total TIme: 40 minutes

Ingredients

Base:

1 5oz bag of Nature’s Greens Organic Tuscan Kale

8 carrots, washed and peeled 

4 red beets, washed

4 figs, sliced

3 oz of goats cheese

1 pomegranate, seeded

1/4 cup walnuts, toasted

1 1/4 teaspoon avocado oil

1/8 teaspoon salt

1/8 teaspoon pepper

Dressing

1/4 cup extra virgin olive oil

1/4 cup red wine vinegar

1 lemon, juiced

1 teaspoon honey

1/4 teaspoon salt

1/4 teaspoon black pepper

Directions

1. Pre-heat the oven to 400 degrees Fahrenheit.

2. Wrap the uncooked beets in foil, place them on a sheet pan and roast for about 60 minutes until the beets are cooked through (Alternatively you may use pre-cooked beets).

3. Place the carrots on a parchment paper lined sheet pan, toss with 1/4 teaspoon of avocado oil, salt and pepper. Roast for about 40 minutes.

4. Prep your kale, remove the stem (you can freeze the stems to add into your smoothies at a later time). Chop the kale into small pieces. Set aside in a bowl while you prepare the dressing.

5. Add all of the dressing ingredients into a mason jar and shake well until combined. Pour about 1/2 of the dressing onto the kale and thoroughly massage with your fingers to get into all of the leaves. Set your massaged kale aside to marinate while the rest of the ingredients come together.

6. Slice the goats cheese into 1 tablespoon size rounds and place them flat on a plate with plastic wrap. Place them in the fridge to firm for about 20-30 minutes.

7. When you are ready to grill the cheese, add 1 teaspoon of avocado into a non-stick pan on high heat. Once the pan is hot, add in your goats cheese rounds and cook for about 60 seconds to 90 seconds on each side until a slight caramelization occurs. You can keep these in the pan until you are ready to plate.

8. Serve the massaged kale with roasted carrots, roasted sliced beets, warmed goat cheese, pomegranate, walnuts and dressing on top.

This post is sponsored by Nature’s Greens®. All thoughts and opinions are my own.

Gather Around the Table This Holiday Season

When you think back on all of the Thanksgivings that you’ve celebrated, what do you think of?

Do you think of watching the Macy’s Thanksgiving Day Parade with the smells of sweet potatoes cooking in the oven floating throughout the house? Do you think of loading up in the car with your parents and siblings and heading out to grandma’s house for an afternoon with the extended family? Is it a favorite side dish or traditional dessert? We know that for many people, food is the centerpiece of their Thanksgiving memories—and we love it, because it means that you’re coming together around the table to enjoy time with those you love most.

 Throughout the year, we gather around the table with our friends and families to break bread together, to mark momentous occasions, and to celebrate the special things in life. The holidays always bring us together once more to do all of the above. From our community here in South Carolina to countries around the world, people are coming together to be with one another this month as the holiday season begins.

 During this season of gratitude and thanksgiving, show those in your life how appreciative you are of them by cooking something thoughtful and delicious for them. Does your partner do the majority of the cooking in your house? Give them the night off and prepare an easy salad that you can share together. Does your mom handle all of the meal prep during the holiday season? Lend a helping hand by offering to make a side dish or two that the entire family can enjoy together.

Here are some of our favorite autumn recipes that we know will leave your family impressed. But know that no matter what you cook, it’s always the thought that counts and we know they’ll appreciate the time you took to think of them and prepare something for them in your kitchen.

Thanksgiving Morning Breakfast to Share

We know—Thanksgiving can often be a long day in the kitchen for everyone, and being so busy, most of us dive right into the Thanksgiving dinner preparation and forget about breakfast. Kick off your Thanksgiving on a tasty note with these make-ahead Kale & Sausage Egg Muffins. We know your family will love seeing you walk into the kitchen with an easy breakfast to share to tide everyone over until dinner is ready!

 Side Dish for Thanksgiving Day

We know that everyone has their traditional Thanksgiving Day favorites from turkey to mashed potatoes, stuffing, and sweet potatoes. What are our favorites? Macaroni and Cheese and yams!! Try our recipe for Savory Turkey and Turnip Greens Over Yams, it’s a fun twist on a family favorite!

 Dessert

Score some extra points at the end of the day by whipping out these Brownies after everyone’s had time to digest Thanksgiving dinner. Indulge your sweet tooth without the extra calories—these brownies have apples, apple sauce, bananas, and kale mixed in.

 What recipe brings back your favorite holiday memories? What recipes do your family love to enjoy together during the holiday season? We’d love to know, and we’d love to see how you’re recreating them this holiday season in your kitchen. Whether you’re sharing a photo of you cooking with your children or of your family gathered around the table, be sure to tag us in your photos and videos on social media with @naturesgreens and #FarmFreshGreens.

 Happy Thanksgiving, everyone!

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!

Fuel For Success

Imagine you get into your car to head to work, but it doesn’t start because you put water in the gas tank. Of course, this would never happen - because you know cars require the proper fuel (gasoline) to start and run optimally. 

Now imagine you get into your car (and it starts!), and you head to work. But maybe it feels like you’ve actually boarded the struggle bus  - on your way to work you sit at a stop sign waiting for it to turn green, then your stomach is growling by 9:00, you have a headache by 12:00, and your eyes are just drooping alllll day looong….just me?! I didn’t think so. Just like our cars require the proper fuel to start and run efficiently, YOU require proper fuel to run smoothly and efficiently throughout the day. Let’s chat…  

Fuel For Success

When I started paying attention to what I was eating and also how I was feeling in response, I noticed that I feel my best and do my best when I start the day with a nourishing breakfast - I’m talking one loaded with all the goods (carbs, fats, protein, oh my!). This combination truly keeps me running throughout the day. I know, I know - mornings are rushed and time is limited to make, let alone eat, breakfast! Trust me - I understand. I used to frequently find myself running out the door, with a piece of toast or whatever bar I could find in the pantry - and then inevitably I’d be hungry, tired, and on the verge of a headache by 9 am. 

CUE SMOOTHIES

Smoothies can easily be prepped in advance and travel well (#noexcuses). Not to mention, they are the perfect way to get in a few servings of fruits and veggies along with carbs, healthy fats, and protein first thing.  Veggies aren’t confined to lunch or dinner anymore! They’re quick, easy, and efficient. This green smoothie is one of my favorite energizing smoothies, and with the option to add some protein powder it makes also makes for a great post-workout option. Eat good, feel good - enjoy! 

This post was sponsored by WP Rawl. All thoughts and opinions are my own.

Spicy Shakshuka Bites

Shakshuka. What is it and why am I seeing it everywhere?

A quick google search plus a 10 second glance, and I learned that Shakshuka literally means “a mixture”. The traditional version has Middle Eastern and North African routes, and combines tomatoes, onions and spices to make a saucy base with eggs poached on top. Despite its increase in trend factor, my inspiration was the morning struggle.

I am pretty devoted to my routine and my 5:18 alarm. I like to get up and get moving before I get working. For breakfast, I typically rotate through the same meals out of ease or convenience, and I even work at home. That got me thinking (and sympathizing) for the majority of people who have to go in to the office.

9 out of 10 times I will choose to have a savory breakfast and actually feel weird when I don’t get at least one veggie in. Some days I have the flexibility to spend more time on breakfast yet I still choose the norms because I’ll slack on creativity. I can’t help but to imagine my options would be even less if I went straight from the gym to an office. So, I thought of a nontraditional breakfast that I knew would not only be full of flavor and nutrients but could also portable. I ended up with Spicy Shakshuka Breakfast Bites.

RECIPE

Yield: 12 cups

Prep-time: 15 min

Cook-time: 30 min

Ingredients:

• 1 lb Nature’s Greens kale greens, lightly steamed

• 12 eggs

• 3 tbsp olive oil

• ½ white onion, chopped

• 2 cloves garlic, minced

• 1 c tomatoes, chopped

• 1 orange pepper, chopped

• ⅓ c tomato paste

• 1 tbsp Harissa

• 2 tsp salt

• ½ c fresh parsley, chopped 

• ⅓ c filtered water

Directions:

1. Heat the oil in a large pan over medium heat. Add chopped onions, orange pepper, and garlic to the pan. Cook for about 2-3 minutes or until softened. 

2. Add tomato paste, Harrisa and slowly begin to stir in water. With the pan still on medium, cook for 2 minutes before adding the chopped tomatoes and cooking for 2 additional minutes.

3. Add more water if you find the mixture is too dry but you want it to be a bit thicker than normal. Stir in parsley, turn off heat and let sauce rest while preparing the kale.

   1. I steamed the kale using a large pot, steamer basket and filtered water for 3-4 minutes over medium/high heat.

4. Divide kale evenly and press into the bottoms of a greased muffin pan. Next, spread a layer of sauce on top of the kale. Bake @ 350 F for 15 minutes. 

   1. I used a 12 cup silicone pan for easy removal.

5. Remove pan and crack 1 egg into each well. Bake again for 11-15 minutes or until the egg cooked as desired. 

   1. 15 minutes was a bit too long for me and almost cooked the yolk through. I recommend under cooking or cooking until the whites have set if you plan to reheat in the future. 

6. Let set and cool before removing from wells. Serve, store and enjoy a flavorful, quick meal at home or out the door.

This post was sponsored by WP Rawl. All thoughts and opinions are my own.

Power Their Lunchbox

Happy September!

 All of the items on the summer bucket list have been checked off, the sand has been rinsed out from everyone’s bathing suits, and the book bags are packed and ready for a new school year. It’s a new beginning for everyone—new teachers, new classmates, and supplies to make it the best year yet.

 You and your child shopped for all of the things on their school supply list from pencils and notebooks to rulers and calculators. Your child even picked out the perfect lunch box! But have you picked out the perfect foods to fill their lunch box with every day? How about the perfect foods to fuel your child before and after the school day? No worries—we’re here to help! Help your child have a successful day at school by providing healthy, filling foods that will keep hunger pangs at bay and that will help them stay focused in class.

 Breakfast: Superfood Lemon Blueberry Scones

 Whether you have the time in the morning to enjoy a meal together around the table or you’re grabbing something to go to enjoy in the car, these Superfood Lemon Blueberry Scones are a great way to jumpstart your child’s day.

 You can even make these scones ahead of time! They can be served fresh out of the oven or can be made in advance and served room temperature. No matter how you choose to enjoy them, these scones are filled with kale, blueberries, and a hint of lemon, and they’re a delicious way to start out the morning.

 Lunch: Make Ahead Beans and Greens Quesadillas

 Fill your child’s lunchbox with a diverse, colorful lunch that includes servings of fruit, vegetables, and proteins to ensure that they stay full and focused on school throughout the afternoon. One of our favorite lunches to pack? Make Ahead Beans and Greens Quesadillas.

 Some great things to include alongside the Beans and Greens Quesadillas include fresh fruit, granola, yogurt, and avocados.

 Afternoon Snack: Cool Fruit and Veggie Pops

 Whew—after a long day at school where you child has been absorbing new lessons, socializing with their friends, and discovering their artistic abilities, they’re going to come home tired. Skip the chips and the candy, and instead, surprise your child with a cold, sweet treat at the end of the day with these Cool Fruit and Veggie Pops.

 How do you fuel your child’s lunchbox during the school year? We’d love to know! Share your photos on social media and tag us @naturegreans and #farmfreshgreens. Happy school year to you and your family!

Meal Prep Strategies to Fit Your Life

Meal prep: two little words that can bring up a lot of different feelings. Some people feel very strongly against meal prep or simply have zero interest. Others are totally passionate about meal prep and how much time it saves during the week. Then there are other people who see some benefits but do it more as a chore.

Honestly, I’ve felt all of those things before. You may have, too, and that’s okay! Before I had kids, even when I worked full time outside of the home, I just never saw the appeal of meal prep. I loved cooking, even after a long day at work. I didn’t even like to have leftovers!

Fast forward a couple of years and now I run my own business and, oh yeah, we’ve added two kids to the fam! My lifestyle has totally changed now compared to when it was just my husband and I, and I am 100% aboard the meal prep train now. Meal prepping is a simple habit that makes a huge, positive impact on decreasing the stress of my week, feeding my family nourishing foods, a positive impact on my budget, and allows me more time to spend on weeknights with my family.

Do you have to meal prep? Not at all. But as a registered dietitian, I work my hardest to empower my clients with strategies to create simple, healthy habits for a balanced lifestyle. And every week I hear more and more how meal prep is a strategy that allows many of my clients to continue to make healthy choices when they’re tired, busy, or when life just generally happens.

One key to meal prep? You have to find a strategy that works for you. That’s why some people are obsessed with identical meals for every day of the week but to others that feels like a foodie’s prison sentence. Check out six of my favorite meal prep strategies:

One Recipe Used Many Ways

I like to make easy recipes with simple ingredients that I can use for multiple meals. A couple of my favorites:

Lemon Garlic Turnip Greens

●     Lemon Garlic Turnip Greens: these turnip greens are simply sauteed and given a flavor boost in 15 minutes. And being such a simple recipe, they pair with a lot. I will grab a portion with some eggs and fruit for breakfast, throw in a wrap or tacos with some black beans or shredded chicken, and tomatoes and guac, stir in with some pasta and parmesan, or add as a leafy green side dish to a protein and complex carb.

●     Salsa Chicken: all you really need is chicken and salsa - that’s it! And it’s a versatile recipe that it can be prepared in the oven, on the stove, in a slow cooker, or (my personal favorite) in the Instant Pot. This can be used on salads, in tacos, burritos, grain bowls, in enchiladas, on sandwiches, and more!

DIY Freezer Meals

 My freezer is my BFF when it comes to meal prep. I’m definitely one of those people who doesn’t always love eating the same thing every day. One of my favorite meal prep strategies is to freeze the leftovers when I make things like soups, proteins, grains, etc. 

But I don’t just dump all of the leftovers into a single bag or container and pop it in the freezer. I’ve learned that I’m far less likely to use the leftovers this way. The key for me is to freeze leftovers in individual portions. This way I can grab portioned components from the freezer to quickly make my own freezer meal.

My current favorites? Cilantro lime quinoa with fajita chicken and vegetables. I use a general guideline of making half of my plate non-starchy vegetables, so I’ll usually round out the meal with something simple like raw veggies, bagged salad mix, or frozen vegetables steamed in the microwave.

Pre-Chop and Measure

If I have a specific recipe or two I want to make for the week but am not sure if I’ll have time to make the whole recipe the night of, I prep what I can in advance. This usually looks like chopping vegetables or proteins and pre-measuring ingredients.

Some favorite recipes to pre-chop and measure to have ready to make on a busy weeknight include:

●     Healthy Sweet and Sour Chicken

●     Adobo Lime Portobello Tacos

●     Sheet Pan Chicken and Vegetables

Prep Basic Meal Components

 One really popular meal prep strategy is component cooking. So this means preparing individual components that can be ready to use either in a recipe or a quick meal later in the week. Think like roasting vegetables, cooking spaghetti squash, making hard boiled eggs, preparing a batch of rice, or making salmon patties.

Shop Your Meal Prep

We all have those weeks where there’s no time (or even sometimes desire!) to meal prep, right? Try shopping for nourishing and convenient staples which can make a big difference in your healthy eating, budget, and time for the week.

Some of my favorite foods to shop and have meal ready include:

●     Rotisserie chicken

Nature’s Greens triple-washed leafy greens.

●     Pre-washed and chopped salad kits and leafy greens (like Nature’s Greens convenient bagged greens!)

●     Canned tuna

●     Canned beans (I buy no salt added and then still drain and rinse before using)

●     Frozen vegetables

●     Frozen fruit

●     Sauces, salsa, and salad dressings (look for lower sodium and lower added sugar options)

Pick and choose what’s worth it to you. Example: if you love butternut squash but have a terrible (and even unsafe) time trying to peel it and chop it, buy a bag of chopped butternut squash cubes that are ready to go.

Don’t Forget - Food Should Taste Good

One final meal prep reminder - don’t forget that your food should taste good! I find meal prep can often by synonymous with bland, boring, “diet food” but that doesn’t have to be the case at all! Don’t forget to either make or purchase things like fresh herbs, sauces, and salad dressings.

Here are some of my favorite sauces, dressings, and dips to prep for more enjoyable eating:

●     3-Ingredient Honey Mustard Dressing

●     4-Ingredient Garlic Ginger Sauce (for an easy stir fry)

●     Cilantro Lime Dressing

●     5-Minute Avocado Green Sauce

●     Orange Basil Pesto

●     Salted Caramel Honeycrisp Apple Butter(all fruit-sweetened/ no added sugar)

●     Nut-Free Romesco Sauce

●     3-Ingredient Spinach Artichoke Dip

Are you a meal prepper? Share with us your favorite meal prep strategies that help make your busy days more manageable!

This is a sponsored blog written by Lindsey Janeiro, RDN, LDN. All opinions are hers. Visit https://nutritiontofit.com for more of her work!

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.

All Prepped and Everywhere to Be

Imagine this: after hitting snooze on your alarm for just a few more minutes of extra sleep, you wake up and hit the ground running for a busy day of activities for both you and your family. There are permission slips to be signed, carpools to school, meetings at work, soccer practice for your daughter, a play date for your son, and everything in between. You’re running late, and there’s no time to make breakfast for the family. What do you do?

 Do you decide that a quick pit stop by a local fast food joint on the way to dropping the kids off is exactly what the morning calls for? After all, you’ve got to get you and the kids fed and what’s better than a sausage, egg, and cheese biscuit with a side of hash browns?

 Or do you open up your fridge, grab the smoothies that you meal prepped over the weekend, and hop in the car to get on your way for the day?

 We know that that this first scenario is one that many families are trapped in during busy weeks. According to the CDC, between 2013 and 2016, 36% of adult Americans consumed fast food on any given day. Yes, we know that it can be incredibly easy and tempting to swing through the drive-thru line at a fast food restaurant to grab a quick meal on the go. It beats going into a restaurant and sitting down for a healthier meal and it keeps you and your family on track to making it to your next scheduled activity. But here’s the good news: you can break out of this cycle! Fast food restaurants don’t have to be your go to during busy weeks.

 You can achieve the second, healthier scenario easily with one step: meal prepping!

 Meal prepping is something that we all love here at WP Rawl. There’s no more satisfying start to a week than knowing that all of your grocery shopping is complete and that there’s going to be a healthy, delicious meal available to you and your family for breakfast, lunch, dinner (and the snacks in between, too!) Just think about how much more you’ll be able to enjoy your week and the time that you’re able to spend with your family when you aren’t worried about having to run out to the store or getting dinner going in the kitchen.

Cranberry Pecan Chickpea Salad

Find the recipe here: Recipe courtesy of Peas and Crayons

Breakfast is often times the most skipped meal of the day—or the one you’re most likely to run to the local drive-thru for in your hurry to start your day. So we’ve rounded up a few ideas for breakfasts or mid-day snacks that can make you feel prepped and ready to tackle the week once you’ve put them together on Sunday evening.

"Not So Hidden Greens" Smoothie

Find the recipe here!

Superfood Lemon Blueberry Scones

Find the recipe here!

Quinoa Kale Pizza Bites

Find the recipe here!

 You can make several batches of one, or make all three to mix and match throughout the week—however you choose, you know that you’ll be better prepared for the day when you’re all prepped and ready to go!

We would love to see all of the ways that you’re taking your meals on the go! Tag us in your photos and videos on social media with @naturesgreens and #farmfreshgreens.

Smoothies On The Go!

When it comes to meals on the go it doesn’t get much easier than smoothies. The right smoothie can serve as a complete meal replacement, and you can even use meal prep techniques to create savvy shortcuts, so you can get out the door both quickly and healthfully.

 To craft a smoothie that mimics a meal, be sure to include veggies. One of the easiest and most nutritious is a generous handful of ready-to-eat bagged kale. Next, choose a protein source. If you dislike protein powders, opt for almond flour, which is a pulverized form of this whole plant food. A quarter cup provides 8 grams of protein, and an almost equivalent amount of heart healthy fat. Next up is fruit. I like to use a combination of frozen blueberries and a few pre-soaked dates. Dates provide natural sweetness, bundled with antioxidants, fiber, and key nutrients, like potassium, which supports healthy blood pressure and heart function, muscle contractions, prevents muscle cramps, and helps maintain muscle mass.

Here’s a smart smoothie trick. The pigments in greens and berries are both beautiful on their own, but they tend to clash when combined, to create an unappetizing, dull color. To brighten up your smoothie, add a peeled raw baby beet. Beet pigments overpower greens, which results in a bright, gorgeous hue. Fresh beets also add bonus nutrients, including folate, which is needed for healing and mental health, and magnesium, which improves mood and sleep. Finally, sprinkle in some all natural, anti-inflammatory seasonings, like fresh ginger root and a combo of ground turmeric and black pepper. Now your smoothie contains all of the puzzle pieces found in a well, balanced meal. The result: a quick and simple dish you can take with you and easily sip, that will leave you feeling full, satisfied, and energized for hours. 

 To plan ahead, take some time on the weekend to create smoothie kits. Gather about five freezer safe containers. If you crave variety, mimic the above formula to create mix and match combinations that include different foods from the same food groups. For example, instead of blueberries use frozen cherries, banana, or a chopped green apple, choose collard greens in place of kale, chickpea flour or sprouted pumpkin seeds instead of almond flour, cinnamon rather than ginger, etc. Fill each container with all of the ingredients that go into one smoothie except for the liquid. Seal and stash in the freezer. When you’re ready, simply grab a container, transfer the contents into your blender, add water or nut milk, blend, and you’re ready to go!          

 A smoothie can replace breakfast, lunch, or dinner. And pre-prepping the ingredients in advance is a savvy way to ensure that in a pinch you’ll have a healthy, well-balanced meal in your hands in mere minutes.  Give it a try, and let us know what you think. We’d love to hear about your favorite combinations, and how smoothie meals make you feel!

Find the recipe for Cynthia’s Make Ahead Superfood Meal Replacement Smoothie HERE!

Three Delicious Ways to Enjoy Your Greens on the Go This Summer

(📸) @apaigeofpositivity

Happy summer, everyone!

Summer is one of our very favorite seasons of the year at WP Rawl. No matter where you look, you see the color GREEN everywhere. From the green leaves on the trees to the greens that are popping up in our fields, our favorite color is all around us. It’s even in our kitchens each day as we prep and enjoy our meals.

We don’t know about y’all, but we tend to stay on the go during the summer months. The extra daylight hours have us up and out the door early in the morning and staying out later in the evenings. Combined with the warm weather, we like to spend the majority of our days outside. That can make mealtimes a little tricky in our homes as we are spending less time gathered around the table for mealtimes. Most of our meals are actually on the go.

But you know what? We’re not sacrificing nutrition despite being on the go! We’re taking our greens everywhere that we go with us this season. Vacations? Sure, we’ve got our greens there. Early morning swim practices with the kids? Yup, you can bet we have a cup full of greens down by the pool, too. Here are some of our tried and true recipes that make enjoying greens on the go very easy.

Chocolate Kale Zucchini Mini Muffins

Our Chocolate Kale Zucchini Mini Muffins are perfect to meal prep ahead of time! Whip up a batch of these on Sunday night to enjoy for a quick breakfast during the week. They even make for a great snack during the day.

Watermelon Apple Salad with Greens

Prepped and served from a mason jar, our Watermelon Apple Sale with Greens is not only super easy to eat on the go, but it’s also a cute way to enjoy a salad. Prep this one the night before or first thing in the morning before you head out the door for your day’s adventures.

Smoothie

Hands down, the easiest way to take your greens to go this summer? In a smoothie! Smoothies are cool, tasty, and exceptionally refreshing to enjoy during the hot summer months. We have an abundance of smoothie recipes for you to enjoy on our website. What’s your favorite one to enjoy? Smoothies are so easy to customize—you can take any of our recipes and tailor them specifically to your tastes and needs.

How are you taking your greens to go this summer? We would love to see! Tag us in your photos and videos on social media with @naturesgreens and #backtofresh.

Fuel For Your Body

With this fast paced world we live in, most of us don’t have more than 5 or 10 minutes for breakfast or lunch! Here’s a little background on me, I used to work in corporate America. During that time I woke up at 6 AM, was out the door by 6:30 and walking in the door at work by 7:15-30 AM (that LA commute is a real thing). I would be bogged down with meetings and emails and lucky if I actually got time to eat breakfast and lunch! I didn’t want to compromise my health by not eating anything. I soon learned that smoothies were the absolute best way to nourish my body and give it fuel without taking time away from work. The night before I would make a large smoothie with fruits, nuts, seeds, protein powders and greens. The next day, I would just throw it in my bag and store it in the work fridge ready to be consumed! After drinking it I felt so rejuvenated and energized, it completely helped me be more productive!

My best tip…

My best tip for people who don’t have much time but care about their health? SMOOTHIES! That’s why I created a really simple and delicious smoothie recipe for you to try out next time you’re crunched on time. It will leave you feeling satiated and energized so you can take care of your family, be productive at work or crush that gym session. 

This smoothie contains bananas which are an amazing source of potassium! Potassium helps move waste out of our cells, and nutrients into our cells. Peanut butter is made from peanuts (obviously), it contains zinc which also helps us cope with stress and provides us with sustained energy. Cinnamon thins the blood and provides sweetness without compensating the nutrition. Dates provide us with fiber. Last but not least, I use Nature’s Greens collard greens in this smoothie because they are one of the best sources of vitamin c, they help boost the immune system and provide a high source of antioxidants which help reduce inflammation and keep your skin glowing!

Ingredients

1/2 large frozen banana

1/2 cup of almond milk (any plant based milk will work)

1/2 cup cold water

2 large handfuls of Natures Greens collard greens

2 tbsp peanut butter

1 tbsp ground flaxseeds

1 scoop of collagen or vanilla protein powder (optional)

1 pitted date

1/2 tsp cinnamon

2-3 ice cubes

Directions

Blend all of the ingredients together in a high powered blender until smooth. Add more or less water depending on how thick you want the smoothie. Enjoy right away or store in the fridge in a shaker bottle to consume the next day!

Fueling Your Summer Adventures

Summertime is here and we know that your social calendars are filling up with all of the vacations, outdoor adventures, and celebrations that come with the season. What do you have planned for your summer? It can be such a busy season of the year and you’ll need all of your energy to keep up with the variety of activities that you have planned. Make the most out of the long days and warmer weather by ensuring that you’re eating well.

We know that you will want to fuel your body right for all of the activities that you have planned with your family this season. Summer is one of our favorite times of the year because there are so many great fresh fruits and vegetables that are currently in season. It’s so easy to pick up local produce from your neighborhood grocery store, farmers market, or produce stand to take home and make into a delicious snack or meal.

We grow and harvest an abundance of fresh produce that you can greatly benefit from. Did you know that each one of the greens we grow on our farm are packed with nutrients that are essential to keeping you moving day in and day out? They can even help you fight fatigue! You can skip the afternoon naps with our help so you don’t have to miss a minute of fun this summer.

Kale Greens

Green Apple & Kale Smoothie Bowl

Kale is one of the most nutrient-dense foods available for you to consume as it includes healthy doses of Vitamin A, Vitamin K, Vitamin C, Vitamin B6, Manganese, Calcium, Copper, Potassium, and Magnesium. It also has iron, which helps keep your iron levels high to avoid an iron deficiency, which leads to fatigue.

Get your morning started off on the right foot with our Green Apple & Kale Smoothie Bowl.

Collard Greens

Power Greens Collard Wrap

Just as nutrient-dense as kale greens are, collard greens are helping you bring in a robust variety of vitamins and nutrients from fiber and calcium to vitamin K, vitamin A, and vitamin C. We know what you’re thinking: collards? Aren’t those only for traditional New Year’s Day meals or for when you’re eating supper in the South? Not at all! You an easily incorporate collard greens into your weekly meal plans—often times without even needing to cook it!

Keep your energy going throughout the workday or during lunch on your vacation with a quick and easy Power Greens Collard Wraps.

How are you fueling your body this summer? We’d love to see! Tag us in your photos and videos on social media with @naturesgreens and #backtofresh. Happy adventuring!

The Best Kale Egg White Breakfast Muffins to Fuel Your Body

Inspired by Nature’s Green’s Tuscan Kale, I wanted to put a mediterranean twist on breakfast. Filled with sun-dried tomatoes, Kalamata olives, capers, red onion and kale, these muffins are screaming mediterranean vacay. Don’t mind if I do!

Not only do these make for a great breakfast, but they can serve as meal prep for the work week, because we all know just how manic Monday’s can be. Save time, and make these ahead! Store them in the fridge and heat them up in the microwave when you’re ready to eat.

Egg White Muffins

Ingredients

• 2 cups egg whites

• 2 1/2 cups Nature’s Green’s Tuscan Kale

• 2 Tablespoon oil

• 1/2 cup diced red onion

• 1 tsp capers

• 4 Kalalama olives, sliced

• 1/2 cup sun-dried tomatoes, julienned

• 1/3 cup goat cheese

• 1 Tablespoon chopped fresh basil

• salt and pepper to taste

Directions

1. Preheat the oven to 350°F. Grease a muffin pan with cooking spray.

2. In a large pan, add the oil and sauté the onion until translucent. Add the capers, olives and kale. Cook four 3-4 minutes.

3. Remove from heat and divide the mixture between 9 muffin cups. Add sun dried tomatoes to each one, along with the goat cheese and pour the egg whites to the top of each cup.

4. Bake the muffins for 10-12  minutes, or until the egg whites are fully cooked. Remove the muffins from the oven and let them cool for 5 minutes in the pan before using a knife to loosen the muffins from the cups.

5. Top each muffin with fresh chopped basil and serve immediately or if freezing, transfer the fully cooled muffins to a sealable plastic bag and store them in the freezer. To re-heat: microwave the muffins for 30 seconds or until thawed and serve.

The Mindful Eating Challenge

Mindfulness… It’s a total buzz word as of late but what does it even mean?

Mindfulness is bringing our awareness to the here and now. It’s about being fully aware of our surroundings in that particular moment in time. Here are some examples of questions you may ask yourself to become present: How deep is my breathing? What are the sounds around me? Can I release any tension I am holding onto in my bodies? 

Mindful Eating

This leads us to the topic of mindful eating. Mindful eating is about using our senses before, while, and after eating our food. For example, we can ask questions like what does the food smell like, what does it look like, what is the taste and finally what is the texture in our mouth? It’s about being aware of our hunger cues, doesn’t mean that just because its 12 noon, and we usually eat every day at 12 noon, we have to eat then. Or just because I usually practice intermittent fasting and don’t begin eating my first meal until 10 am, that I need to wait until 10 am to eat. What if our body is telling us we are hungry earlier, or later than 10 am? It’s about tuning into our body to figure what what it’s telling us, what it needs and in turn, what type of fuel we should feed it.

In the culture we currently live in, it’s totally normal to eat almost unconsciously. Most people eat at their desk while working, or eat while watching TV at home. I myself have a bad habit of eating while responding to emails. But the issue with that is we don’t get to actually enjoy the beautiful food in front of us. We don’t get to appreciate that it’s nourishing our bodies and giving us brain fuel to make it through the day. We just chew & swallow to finish the task and be able to move on to the next item on our to-do list. I mean, let’s face it, who else has finished a whole bag of popcorn or chips and thought, “oops, I wasn’t even hungry..” I know I have!

Breaking these mindless eating habits actually requires some motivation, self-compassion and practice. That’s why I have set up a quick 6-step plan on how we can steer away from these mindless eating habits and begin adopting some mindful eating habits! For the next 2 weeks, we are going to try to enjoy each meal mindfully. Here’s how:

• Step 1: Decide if you’re actually hungry. Take a moment to figure out if emotions have triggered you to begin eating (such as feeling sad, bored or lonely). 

• Step 2: Serve your food.

• Step 3: Smell - Take a few deep breaths in and out before you begin eating. Smell the food and get excited about the flavors about to happen!

• Step 4: Sight - What does the food look like? What is the most gorgeous part of the presentation? Anything in particular you’re excited to taste?

• Step 5: Taste - Take your first bite of food, chew it for quite some time. Set your fork down. Now try to extract all of the flavors and textures. What does it actually taste like?

• Step 6: While you enjoy the rest of your meal, think about where your food is coming from, and who may have grown your food. Think about what it’s doing for your body. For example, certain fresh organic vegetables can provide our bodies with vitamins and minerals to keep our skin glowing and our digestive system working properly.

I have created a kale and pink grapefruit salad recipe for you below. It is actually a great recipe to start with because you’ll have so many different flavors and textures to examine. I love using Natures Greens because they are pre-washed and ready to consume, making it easier for me to have some more time to practice mindful eating!

Challenge

Let’s start by applying this 6-step process of mindful eating to one meal a day, yup, just one meal (I totally get it can be overwhelming to change our habits overnight). Pick whichever meal you feel it can be the most practical to start with, and give yourself a challenge of doing it every day for 14 days. Whenever you are mindfully eating, tag me your social media posts @recipes4health & I will re-share! So who’s in?

Kale & Pink Grapefruit Salad

Serves: 2

Prep Time: 10 minutes

DIRECTIONS

Salad:

• 6-8 cups of Natures Green Organic Kale Greens (pre-chopped & pre washed)

• 1 large grapefruit

• 1 ripe avocado

• 1/4 cup roasted pecans

• 1/4 cup feta cheese crumbles

• 2 tbsp dried cranberries

Dressing:

• 2 tablespoons olive oil + 1 tbsp 

• 1-2 tbsp grapefruit juice

• 1 tbsp ACV

• 1 tsp dijon mustard

• 1/2 tsp maple syrup 

• 1/4 tsp salt

• 1/4 tsp pepper

INSTRUCTIONS

1. Using a sharp knife, chop the kale into fine pieces and add them into a large bowl.

2. Add 1 tbsp of olive oil to the kale and use your hands to massage all throughout the leaves. Doing this will help break down the coarseness of the kale and help it be easier to digest.

3. Next use a sharp knife to cut and peel the grapefruit, then discard. Working over a small bowl, cut between the membranes to release the segments into a bowl. Leave the juice aside to use for the dressing. Add the grapefruit segments into the bowl of kale.

4. Slice an avocado in half, remove the seed carefully with a knife. Slice the inside of the avocado with a knife, then scoop out the insides with a spoon. Add it to the bowl of kale.

5. Add the pecans, feta cheese and cranberries into the bowl too. 

6. For the dressing, add all of the ingredients into a mason jar and shake well. 

7. Add the dressing to the bowl and toss well.

Mindful Eating

Barbecue Chicken Pizza with Mustard Greens Pesto. Rachael Hartley, RD

Most of us would say yes, we’re mindful eaters, because we’re aware of the things that we’re eating and we’re attempting to eat healthy, nutritional things. But being a mindful eater is more than just choosing the things that benefit our bodies and health the most. Being a mindful eater means being fully attentive to the food on the plate in front of you and being aware of your senses while eating.

Consider this: when you grabbed breakfast this morning, did you eat it on the go while wrangling children out the door on the way to school? When you had a snack at work, were you busy plugging away at a spreadsheet or reading through a report? What about dinner? We’re willing to bet that there was something there too that was pulling your full attention away from your meal.

If you were multitasking while you were eating, you were unknowingly being a mindless eater. You did not have the opportunity to sit down and savor every aspect of your food from the color and texture to the taste and the aroma. Mindful eaters bring all of their senses to the table each time they sit down for a meal.

Mindful eaters also ensure that they have a healthy appetite when it comes time to eat a snack or a meal rather than waiting until they’re famished. When you approach mealtimes this way, you’re then able to put a smaller portion on your plate and take your time eating it. You’re not trying to rapidly fill up a void in your belly and you’re about to more accurately judge how much food you will need to eat to be full.

Simply, mindful eating is about slowing down, savoring, and giving your body just what it needs rather than overindulging. It’s about giving your body time to catch up with your brain so you know when you’re full instead of eating quickly and eating more than you need without realizing until it’s too late. That full belly you experience on Thanksgiving after you had that extra helping of grandma’s homemade mac and cheese? That’s the feeling we’re talking about, and that’s a feeling that mindful eaters are able to easily avoid.

How can you become a more mindful eater? Here are a few tips to help get you started along the path of being more mindful when it comes to your snacks and meals: 

1 - It starts at the store.

Proper meal planning and prepping goes a long way towards mindfully eating! When you have all of your meals planned out and ready to go, you’re more like to cook them, gather around the table with them, and enjoy them.

2 - Serve a smaller portion.

Relax—it’s easy to go back for seconds if you are truly still hungry after the first helping, but a smaller portion allows for your body to have the time to communicate to your brain that it’s satiated. We so often pile our plates high—because most of the time, the food is delicious and we want to enjoy as much of it as possible!—rather than being conscious of how much food our body really needs to be full.

 3 - Turn off the distractions.

Set your phone down, turn the TV off, or step away from your desk. Overindulgence happens so easily when we’re not paying attention to our food and when we let our attention be split as we multitask.

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What steps do you take each day to be a mindful eater? We’d love to know! Share your steps with us—post a picture or video on social media, and be sure to tag @naturesgreens and #FarmFreshGreens!