5 Ways to Eat More Leafy Greens

These kitchen tricks will make preparing leafy greens SO much easier

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

Get Some Serious Salads

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

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

Wrap it with Collards

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

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

Blanch Like a Pro

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

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

Prepare to Be Inspired

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

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

Smoothie Away

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

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

Hello, April!

It's no joke that April is one of our favorite months of the year! On our farms, we have plenty of seed sowing and planting to do, but it’s also time to rejoice in harvesting our late winter and early spring crops. At home, our dinner plates start to become decorated with the unique flavors and colors of seasonal greens and fresh bulk, including mustard greens, green onions, turnips, leeks and beets. With Easter—and, depending on where you are in the country, Patriot's Day—those who celebrate also have a chance to gather the family around the table for unforgettable holiday meals.

Eating Seasonal

This April, we want to help you make the most out of spring produce. Why? There's growing evidence that seasonal food is better for your health, the environment, your palate and your pocket. That's right! Foods grown and consumed during the appropriate seasons are more flavorful and nutrient-dense, and because they are harvested at the right time, they don't have to travel as far to get to your grocery bag, which in turn reduces carbon-fuel emissions. Because seasonal greens are more abundant in the market, they also tend to be available at lower prices. Now that's a magic combo!

If you're shopping for seasonal produce this month, here are some easy (and delicious!) recipes we recommend you keep in mind:

• Braised Mustard Greens with Bacon

• Turnip Greens with Caramelized Onions

• Coleslaw with Pineapple and Raisins

• Turnip Greens Strata

Pro Tip: DYK you can search for recipes on our website by veggie, course, or theme? Click here to give it a try.

Reducing Food Waste

You can't reap all the benefits of seasonal food, however, without working to reduce food waste. Brace yourself for some surprising statistics here: Data from the U.S. Department of Agriculture shows that the average U.S. household wastes 32% of its food! In money terms, wasted food amounts to $240 billion—or $1,866 per household. And holidays/national days (we see you, Easter!) are notorious for the amount of food that gets discarded.

One way you can reduce waste and help minimize your environmental footprint this month is to get creative with your leftover food by incorporating them in new recipes. Have too much ham from Easter dinner? Use it up in this delicious Holiday Casserole or this Lucky Ham Turnip Greens recipe. Not sure what to do with the extra carrots? Revamp them with our Ginger, Carrot, Raisin & Collard Salad. You don't have to be eating the same holiday food for days or throw them away to be able to diversify your post-holiday meal experiences!

Follow these tips, and be sure to let us know in the comments or on social media how you're celebrating the arrival of spring by eating fresh, seasonal produce and reducing your food waste!

All the Single Households

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

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

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

Greens Trio Breakfast Toast

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

Just Beet It Kale Salad

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

Pantry Pasta with Collard Greens and Breadcrumbs

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

Chocolate Avocado Pudding with Ginger Coconut Kale

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

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

Cook Your Meals to be MORE Productive

The modern world of work has heightened pressure for increased productivity on unprecedented levels. In order to stay in their jobs and achieve some level of work-life balance, it's common sense and standard time-management advice that busy professionals from all walks of life must come up with strategies to get more done in less time. As a by-product of this, the modern busy person tends to outsource most things domestic, including buying groceries and cooking food.

While the convenience of occasional delivery services and takeouts is undeniable, choosing to supply your own food-related needs can actually work as a productivity hack for a number of reasons. First, no one can be efficient and focused 24/7, which means making time to go to the store and cook your own meals will give you a chance to move your body, get some fresh air, and generally create a buffer of time and space to help you gain perspective on all of the work tasks on your plate. Second, meal prep doesn't have to be synonymous with wasted time: you can listen to an audiobook or podcast, make a phone call and, of course, hone your culinary skills as you cook. What is more, with the gained control over all ingredients that go into your dishes, you'll likely be eating healthier food, saving money, and feeling more energized to optimize the remainder of your day.

To help busy professionals get started on "insourcing" their meals, we have put together a collection of easy recipes with six ingredients or less by a variety of healthy living experts of nationwide recognition, including Once Upon A Pumpkin, Jayme Williams, Cynthia Sass and Every Day Learn and Play. Tag along and get a taste of how to incorporate wholesome ingredients into meals and snacks that you can prepare in no time!

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Good Mo'ning Sunshine Kale Smoothie

This smoothie is the perfect way to start your day! Simply combine kale, water, pineapple, apple, strawberries, and whole flax seed, and blend until well incorporated. The result is a low-calorie, high-fiber drink that is easy to digest, supports vision, promotes blood clotting, lowers cholesterol levels, and boosts immune health. Quick breakfast dreams do come true with the right choice of ingredients!

Kale Veggie Black Bean Tacos

You can get these easy, lunch-friendly tacos prepared with only five essential ingredients, namely Tuscan kale, corn tortillas, canned black beans, bell pepper, and butternut squash. Heat your tortillas on a skillet and top them with fresh kale and the remaining veggies and grains after sauteing them on a pan with a little bit of oil or roasting them in the oven. If you're feeling inspired, top your masterpiece off with avocado slices, pumpkin seeds, and/or crumbled feta cheese.

Sweet Greens Smoothie

Your after-lunch sweet snack cravings are satisfied with this super easy smoothie! Combine lime, mango, fresh orange juice, collard greens, and grapes in a blender, and voilà, enjoy a fresh drink for nutritious hydration during the day. Best served cold! Is your mouth watering yet?

5 Ingredient Sausage, White Bean and Collard Soup

This nutritious soup serves four and only requires 20 minutes of combined prep and cook time. All you need to do is: brown smoked sausage on an Instant Pot;  add collard greens, chicken bone broth, canned white beans, and paleo herb seasoning; and cook covered on high. The result? A rich-tasting family meal with only 290 calories per serving.

Low Cal Key Lime Pie

Keep the momentum and make your own kale key lime pie for dessert. You need kale, honey, yogurt, graham cracker crust and a few more ingredients to bring this recipe to life. The preparation is also quick and simple and can be stored in the freezer to enjoy all week.

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Doing your own shopping/cooking is one of many mindset shifts that can make your day feel more balanced and satisfying instead of stealing your time. Start small with quick recipes like the ones we've curated above, and work your way up to the variety of other wholesome options featured on our website. With a solid foundation of healthy eating habits, you will end up with more time and energy to get things done in your professional life.

New Year, New Eating Habits, New You

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

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

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

Breakfast

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

Lunch

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

Snack

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

Dinner

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

Dessert

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

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

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

Celebrating Good Food & Good Times

It’s the most wonderful time of the year!

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

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

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

 Holiday Party

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

Cookies for Santa

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

Christmas Morning

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

New Year’s Day

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

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

Unique Ways to Gather with Family & Friends this Holiday Season

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

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

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

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

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

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

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

 Crispy Collard Greens & Butternut Squash Mac and Cheese

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

Savory Turkey and Turnip Greens Over Yams

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

Turkey and Collard Cassoulets

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

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

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

Festive Ways to Fall for Fresh Produce

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Who else is enjoying the cool, crisp temperatures in the morning as you head out for your morning walk or run? There’s an abundance of new activities that come with the fall season that we’re busy adding to our calendars from day trips to pick apples at an orchard to visits to the pumpkin patch, road trips to see the leaves change in the beautiful mountains, backyard at-home tailgates before the big football game on TV, and bonfires as we take advantage of the chillier evenings.

We’re busy at the farm, too, as our Field Operations Team tends to our fall greens. The greens that we transplanted at the end of summer are ready for harvesting and our direct-seeded plants are not too far behind, either. Our fields are overflowing with fresh, incredible produce and we’re excited to get it into stores and into your hands for you to enjoy. We’re growing things like green onions, cilantro, collard greens, kale, and more!

How do you enjoy fresh produce in the autumn?

Warm up with a piping hot bowl of our White Bean and Veggie Chili that includes an entire cup of our signature Nature’s Greens® Collard Greens and our fresh cilantro, alongside a handful of other vegetables. It’s hearty, delicious, and will warm you right up this season.

White Bean and Veggie Chili

What You Do:

In a medium saucepan over medium heat, sauté onion in half of broth until translucent. Add zucchini, collards, bell pepper, tomatoes, tomato paste, and remaining broth, and sauté for another 2-3 minutes. Add garlic, lime juice, three quarters of the cilantro, chopped (leave remaining leaves whole), salt, chili powder, and cumin. Quickly bring to a boil, then reduce to a simmer and stir occasionally for 15 minutes. Stir in beans to heat through. Just before serving garnish with cilantro and avocado.

FOR THE FULL RECIPE, CLICK HERE!

If chili isn’t your thing, our Smoked Sausage, Kale, and Potato Soup features our Nature’s Greens® Kale, potatoes, smoked sausage, and a host of delicious seasonings to make a tasty soup that we know you’ll enjoy fresh from the pot on the stove or even as leftovers the next day at lunch.

Add a festive touch to your meals at the end of the month with some of our Halloween-themed recipes. Our Jack-O-Guac recipe is the perfect treat to take to a friend’s house before your children head out trick-or-treating. Bring our Spooktacular Halloween Treats or our Tricky Kale Cake to work the week of Halloween for everyone to enjoy as they get into the spirit for the spookiest evening of the year.

If you’re headed out for a quick day trip to the apple orchard, pumpkin patch, or to see the beautiful fall leaves up in higher elevations, pack a snack to take along for the ride. Our Chocolate Kale Zucchini Mini Muffins will keep everyone in the car happy until it’s time to stop for a full meal. Plus, these muffins sneak in a banana, zucchini, and a cup of our Nature’s Greens® Kale!

We can’t wait to dive headfirst into all of the fun activities and adventures that the autumn season holds in store for us, along with all of the delicious fresh produce that the season brings. What fall produce is your favorite? How are you enjoying it this season?

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

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

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

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

Meal Plan

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

Grocery Shopping

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

Storing

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

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

Freezing

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

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

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

Tips & Tricks for Improvising Your Meal Plan Midweek

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

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

Create a list of easy-to-make meals.

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

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

Keep your pantry stocked.

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

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

Sub in similar ingredients.

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

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

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

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#CollardKale2020

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

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

Save Time & Money at the Grocery Store

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

Reduce Your Weeknight Stress

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

Make It a Family Activity

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

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

• Create a Recipe File

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

• Set Aside Time for Your Weekly Grocery Shopping

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

• Keep Your Pantry & Freezer Stocked

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

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

Disrupting Our Old Eating Patterns

THIS MESSAGE IS BROUGHT TO YOU BY MUSTARD TURNIP 2020

#MustardTurnip2020

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

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

Be Clear on Your Motivation and What Your Goal Is

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

Develop New Habits

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

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

Find Recipe Inspiration

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

Spring Greens Pizza with Kale & Pistachio Pesto

Serves: 2-4

Prep Time: 35 minutes

Cook Time: 15 minutes

Find the recipe here

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

Six Black Food Bloggers You Should Start Following Today

All of the food bloggers listed below are individuals we have worked with in the last two years. Each of them are uniquely gifted in their fields and are a joy to follow! If you enjoy great food and new recipes, would you please consider giving each of them a follow on Instagram or visiting their websites?

Jasmin Foster, RD

@mashandspread

📸: www.mashandspread.com

Jasmin Foster is a Registered Dietitian and professional food photographer. She lives in Washington, D.C., and enjoys nutrition, cooking, blogging, and inspiring others through her photography.
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"Growing up I never imagined myself being a dietitian and healthy eating was far from important. Over the years I have changed my outlook on food and health for the better. I would like to share with you creative ways to enjoy them also."

Instagram: @mashandspread

Blog: Mash and Spread

Valerie Agyeman, RD

@flourishheights

📸: www.flourishheights.com

Valerie Agyeman is a Registered Dietitian, Nutrition Communications Specialist, Media contributor and Owner of Flourish Heights LLC, located in metro-DC.
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"My mission and God given purpose is to help women truly understand the powerful relationship between what they eat and how their body looks, feels and functions to help them make more conscious, wiser choices. I know that once they achieve this, they will live their most vibrant life, thriving and flourishing heights."

Instagram: @flourishheights

Website: Flourish Heights

Ashlea Carver

@allthehealthythings

Ashlea Carver is a food blogger living in Raleigh, NC, who is passionately helping women live a happy balanced life.
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"I am a firm believer that eating well does not have to be complicated. One pot and a few simple ingredients are really all you need to make a healthy and delicious meal that everyone will enjoy. There is no need to feel bad for whipping up a 20-minute meal, my friend."

Instagram: @allthehealthythings

Blog: All the Healthy Things

Quin Liburd

@butterbeready

Quin Liburd is a self-taught home cook turned food blogger living in Tampa, FL. She loves spending time in her kitchen, usually with her camera close by to capture her latest creations!
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"Food and community are two things that really speak to my soul. So much goodness can be fostered over a warm plate with meaningful conversations. I believe food is more than nourishment; it’s a way to get to know someone different from you and it’s a way to show love."

Instagram: @butterbeready

Blog: Butter Be Ready

Andrea “Andy” Mathis, RD

@beautifuleatsandthings

📸: www.beautifuleatsandthings.com

Andrea "Andy" is a wife, mom, Registered Dietitian, food blogger, craft/DIY enthusiast, and make-up artist!

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"I hope to inspire someone along the way and show that not all Registered Dietitians are obsessive calorie-counting, kale-obsessed (well I actually really like kale…) individuals! Some of us are fun, curvaceous, and a little quirky…like me!"

Instagram: @beautifuleatsandthings

Website: Beautiful Eats and Things

Tamara and Amanda

@medschoolfoodies

Tamara and Amanda are twins who share their love of food while they continue on their journeys to become doctors! You'll find all sorts of tasty recipes and fun products on their Instagram feed.

Instagram: @medschoolfoodies

Healthy Ways to Lose or Gain Weight this Spring

THIS MESSAGE IS BROUGHT TO YOU BY MUSTARD TURNIP 2020

#MustardTurnip2020

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

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

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

Safely Lose Weight

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

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

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

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

Safely Gain Weight

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

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

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

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

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

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

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

We’re here to help you use up the delicious bag of fresh leafy greens you just bought.

Some people have no problem going through a 1 lb. bag of kale in a week. They might actually go through 2 bags!

However, there are a number of us who—for a number of various reasons—struggle to use up a 1 lb bag of kale before it expires.

Maybe you bought kale because you needed a cup for one recipe and you had no other plans to use it.

Maybe you bought a 1 lb. bag because you had plans, but then your plans changed and you found yourself eating differently, leaving that bag of kale sitting lost in the fridge.

Whether you weren’t planning on using a lot of kale to begin with, or you simply didn’t use the kale like you intended, here are a few ways that you can USE the kale so you don’t waste food and money!

Freeze it

Yes, you can freeze kale!

There are numerous ways you can do it.

1. Blanch and freeze. Simply put the greens in boiling water for 2-3 minutes, remove, place in ice water, remove, and then place into quart freezer bags. Place freezer bags onto a cookie sheet so that the greens freeze flat. Be sure to write the current day’s date on the bags so that you know how old they are in the future.

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

3. Just put the bag in the freezer. If you’ve got the space, go for it! Kale won’t freeze well this way for long, but this is a great short term solution.

Meal Plan

If you plan where your ingredients on-hand will go, you’re more likely to use them. Here’s how you can do it:

1. Asses what you already have on-hand. Can you combine your current ingredients to make a meal or two?

2. As you plan your grocery list and add kale or any other dark leafy green, think about different ways you can use up that bag of kale throughout the week. A kale smoothie once or twice, a kale salad for lunch once or twice, and perhaps pasta with kale or sautéed kale as a side?

3. Shop and stick to the list. Sure, add in a “treat yo’ self” item here or there. If you stick to your list, you’re more likely to save money, use your ingredients, and waste less food.

Easy Kale Creations

1. Best Kale Salad Ever

2. Simple Kale Smoothie

3. Zuppa Toscana (soup)

4. Kale Frittata

5. Anything on this list. 
   

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How are you using kale and other dark leafy greens? We would love to know what works for you!

Tag us on Instagram @naturesgreens and on Facebook @WPRawl.

9 Stay-at-Home Leafy Green Recipes

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)

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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!

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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!

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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!

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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.

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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!

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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.

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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).

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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.

Understand Your Cravings

THIS MESSAGE IS BROUGHT TO YOU BY MUSTARD TURNIP 2020

#MustardTurnip2020

Have you noticed?

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

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

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

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

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

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

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

Three MYTHS About Fresh Produce During COVID-19 and What You Need To Know

The COVID-19 pandemic is taking its toll on everybody. The food supply chain is no exception.

People are buying non-perishable items and household items, like toilet paper, in large quantities—sometimes in excess. Fresh produce has seen an increase in purchases, but not at the same rate as the rest of the stores in most parts of the country.

We believe there are some MYTHS about fresh produce—and fresh leafy greens in particular—that we hope to dispel and encourage you to make fresh an ongoing priority in your buying decisions.

Myth 1: Fresh produce won’t keep long.

While it’s true that fresh produce is highly perishable, many fresh produce items have longer shelf lives than you may think. Here are some examples:

• Apples: up to 2 months in fridge

• Beets: up to 2 weeks in fridge

• Butternut: up to 6 months, in a cool dark place

• Cabbage: up to 4-5 weeks in fridge

• Citrus: up to 3-4 weeks in fridge

• Leafy Greens: up to 2 weeks in fridge

  source: Lindsey Janeiro, RDN: https://www.instagram.com/p/B9p4uzVJhft/

Solution: Use what you can, freeze the rest.

If you buy in bulk and you’re worried about wasting money, find ways to freeze items so that you can use them later.

For fresh dark leafy greens, consider making the following:

• Pesto pucks: blend together a pesto mix like this kale pesto, and freeze in pucks. Store in freezer safe bag.

• Smoothie pucks: blend a base mix of leafy greens and water; then freeze in pucks and store in a freezer safe bag.

• Blanching and freezing: blanche leafy greens for a few minutes by placing in boiling water for 1-2 minutes, then removing and placing in ice-bath. Finally, put in freezer safe bag with a cup of water or broth.

Myth 2: Fresh produce is currently a carrier of COVID-19.

According to United Fresh and PMA in a joint statement, “There are no clinically confirmed cases of COVID-19 linked to the consumption of fresh produce or food sold through traditional retail outlets. As consumers select their produce, adhering to food safety guidance is critical. We encourage consumers to wash their hands, and wash and prepare their produce following FDA recommendations.”

Solution: Steps to take to maintain caution.

1. Wash hands frequently, including after a trip to the grocery store;

2. Resist the urge to “manipulate” produce items on bulk displays, despite touching different items being a typical part of the selection process;

3. Avoid bulk produce if immune-compromised, choosing packaged produce as an added caution, or cook the produce before eating; and

4. Wash produce thoroughly.

   source: Scott Monroe, a Purdue University Extension food safety educator and Amanda Deering, an Extension specialist at Purdue University Department of Food Science: https://www.thepacker.com/article/no-reason-avoid-fresh-produce-during-outbreak

Myth 3: Fresh produce supply is in danger.

We are currently in the midst of a season change, and in particular, a change into warmer weather. This means that more growing land will become increasingly available to farmers across the country as temperatures warm up. There is currently an abundance of food and fresh produce in the food supply, and barring any severely drastic changes, the fresh produce food supply will remain strong.

Solution: Growers are taking all possible steps to make sure the food supply stays strong.

At WP Rawl, we are actively monitoring the situation daily. We are committed to continuing to grow, harvest, pack, and ship farm fresh leafy greens in the safest ways possible to keep our team members, our customer partners, our communities, and everyone who purchases our products as safe as possible through this.

• This includes additional cleaning actions in our office buildings, plants, and warehouses.

• Additional measures taken to limit chance of spread within our guest worker housing.

• Additional measures with our truck drivers abroad and with outside carriers arriving at our facilities.

Fresh produce farms are already highly trained in industry-best food safety practices. At WP Rawl, we’ve made food safety a top priority for decades. We will continue to make changes necessary to adapt to this dynamic situation, and we remain committed to our mission of providing fresh, wholesome vegetables from our family farm to you.

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If you have any questions or concerns about fresh leafy greens, please message us on Facebook @WPRawl or email us at info@rawl.net

*This is a developing situation. We are not experts or authorities on COVID-19 and are not claiming to be. Information shared in this blog post is subject to change as COVID-19 is a dynamic, ongoing situation. For up to date, exact information about current happenings and best practices with COVID-19, please visit (WHO) https://www.who.int/emergencies/diseases/novel-coronavirus-2019, (CDC) https://www.cdc.gov/coronavirus/2019-nCoV/index.html, and (FDA) https://www.fda.gov/emergency-preparedness-and-response/mcm-issues/coronavirus-disease-2019-covid-19.

Happy National Nutrition Month!

THIS MESSAGE IS BROUGHT TO YOU BY COLLARD KALE 2020

#CollardKale2020

Happy National Nutrition Month! Held annually in March, National Nutrition Month is an annual campaign created by the Academy of Nutrition and Dietetics where they invite everyone to focus on eating right, bite by bite. It’s a month to focus on making informed food choices as you develop both sound eating and physical activity habits.

The campaign has four main pillars to focus on throughout the month:

• Learn to vary your diet by eating a variety of nutrition foods each day

• Incorporate meal planning into your week so you have healthy food choices during your busy days

• Discover new prep and cooking skills to create delicious meals in the kitchen for you and your family

• Visit a Registered Dietitian Nutritionist to learn more about your specific nutrition needs

At WP Rawl, we strongly believe in helping everyone have access to good nutrition. This means that we provide local grocery stores with our fresh produce, packed with an abundance of nutrients, and we work to help provide people with the knowledge that gives them the power to make informed food choices at home, out with friends, and even on vacation. We want nutrition to be easy to understand! The easier it is to understand, the more likely you are to use the information to make an informed food decision.

If you’re diving into nutrition mindfulness for the first time, we’ve broken down a few easy steps for you:

My Plate

Do you remember the Food Pyramid from your school days? Established in 1916, it has evolved over the last century to a new concept called “My Plate”—it gives you new, easier to interpret visual cues as to how you should proportion the amount of fruits, vegetables, protein, grains, and dairy that you should consume on a daily basis. Start your nutrition journey first by focusing on giving yourself a variety of food to consume each day based on these proportion guidelines. Consuming way more protein than you are fruit? Try a smaller protein portion and add a few extra fresh strawberries to your plate instead.

Nutrition Fact Label

Once you’ve figured out how to change up the portions of the five main food groups that you consume, the next step we suggest is diving into learning how to read a Nutrition Fact Label.  Start with the serving size—this will tell you right away a suggested serving size that likely fits in with your MyPlate portions that you’ve already mastered. Next, take a look at the Percent Daily Values and use them as your guide on whether or not this particular food works for your meal plan. Anything than 5% is considered low, and you’ll want your saturated fat, trans fat, cholesterol, and sodium all to be under 5%. Anything over 20% is considered high, so try and select foods that are over 20% in vitamins, minerals, and fiber.

Meal Planning

Once you’ve mastered the first two steps, you’re ready to tackle meal planning! Use our website as a great reference for finding healthy, nutritious recipes that will guide you to making tasty dishes in your kitchen ahead of time to enjoy throughout the week.

How are you simplifying nutrition in your life this month as you celebrate National Nutrition Month? Tag us in your photos and videos on Instagram using @naturesgreens!

Improve Your Mental Health by Spending Time in the Kitchen

THIS MESSAGE IS BROUGHT TO YOU BY COLLARD KALE 2020

#CollardKale2020

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

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

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

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

• Being outside

• Partaking in physical activity

• Gardening

• Cooking in the kitchen

• Gathering around the table with your family

• Hosting dinner parties with friends

• Baking cookies with your grandchildren

• Making family-favorite recipes for your family to enjoy

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

Breakfast

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

Lunch

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

Dinner

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

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