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12 Healthy Instant Pot Recipes To Add Variety To Your Meals

by Amber King
written by Amber King

Raise your hand if you think your Instant Pot is the greatest thing you own! I bet there are a whole lot of moms raising their hands right now. A friend once told me that if her house caught on fire and she had time to save one object, it would probably be her Instant Pot. These handy kitchen gadgets haven’t been around for that long, but they’ve quickly changed the way busy moms feed their families. This programmable pressure cooker simplifies meal times, and there’s so much you can do with them. Meats, veggies, soups, and even desserts—you’d be surprised what you can make. 

To celebrate our unwavering love for our favorite kitchen appliance we’ve put together a list healthy Instant Pot recipes. Check them out to stay on track and make healthy eating easier and more fun.

1. Teriyaki Rice with Chicken and Vegetableshealthy instant pot

When your family is bored with your go-to meals, it’s time to mix things up. Teriyaki rice with chicken and vegetables is a great way to do that. Teriyaki sauce has a flavor that kids typically enjoy, and you can decide how much you use. This blend of protein and veggies is a quick and healthy meal that you can make in a matter of minutes.

We found this recipe with Life Made Sweeter. Click here to try it out. 

2. Creamy Parmesan Instant Pot Mashed Cauliflower

Mashed potatoes are my ultimate comfort food. Cover those bad boys in butter and gravy, and I’ll be one happy girl. But I know there are healthier options out there. Mashed cauliflower is a healthier alternative that is also low in carbs. They’re pretty tasty, and when you have an Instant Pot, they’re easy to make. 

Sweet Peas and Saffron has a great recipe. 

3. Instant Pot Turkey-Stuffed Peppers

I was recently introduced to stuffed peppers, and they were a big hit in my house. I made them the old-fashioned way with the stove and oven, but an Instant Pot would have saved me a lot of time. When you make them with 93% lean ground turkey, they also make a decently healthy meal. They’re a great way to get your kids to branch out and try new vegetables.

We got the recipe from Cooking Light.

4. Instant Pot Chicken Zoodle Soup

This isn’t your grandma’s chicken noodle soup. It’s just as delicious, but it has a healthy twist. Zoodles are a low-carb option you can use in just about any dish that calls for noodles. If you’re not sure what they are, let me explain. Zoodles are nothing more than zucchini that’s either thinly sliced or put through a spiralizer. (If you’ve never used a spiralizer, you need to. So. Fun.) This healthy Instant Pot recipe uses zoodles to make a classic recipe new and exciting.

Diethood explains this recipe step-by-step.

5. Instant Pot Paleo Chicken and Broccoli

There will always be days that call for greasy Chinese food take-out. But when your cravings don’t mesh well with your diet, you have this healthy Instant Pot recipe to get you through. This easy version of chicken and broccoli is full of all the best flavors and offers a healthier alternative to soy sauce. 

You can find the recipe from Lexi’s Clean Kitchen.

6. Instant Pot Chicken Fajita Soup

If Chinese food isn’t your jam, what about Mexican? Fajitas are packed full of flavor, and I love turning favorite meals into easy soups. This soup is filling enough to count as a full meal, and there are a lot of different flavors and textures to keep things interesting. Better yet, we happened to find a recipe that is 100% gluten-free and can be easily altered to make it paleo-friendly.

Check out the recipe with Gluten-Free Palate. 

7. WW Zero Point Chili Recipe

This one is for all you WW (formerly Weight Watchers) fans! This popular diet was recently named one of the best out there, and part of that is thanks to how tasty the food is. This Instant Pot chili recipe will cost you zero WW points, and it tastes good. It’s hard to find something this healthy AND this tasty. It’s made with lean ground turkey and a whole garden of vegetables.

We found this healthy Instant Pot recipe with The Holy Mess.

8. Instant Pot Vegetarian Spaghetti and Meatballs

I don’t think there’s a child alive that doesn’t love spaghetti and meatballs. It’s a pretty easy meal to make, but this vegetarian version is healthier than your average pasta.  And as a bonus, you seriously limit the number of dishes you need. You dump everything into your Instant Pot, and you don’t even need to dirty the strainer.

Click here to get the recipe from Maybe I Will.

9. Lemon Butter Garlic Salmon With Vegetables

My go-to protein throughout the week is typically chicken, but sometimes you just need to mix it up. Salmon is a healthy way to add protein into your diet and diversity into your meals. Fish can sometimes be tricky to cook, but this recipe couldn’t be simpler. It’ll take you only 15 minutes to prep everything and four minutes to cook  it all in your Instant Pot.

We found this recipe from 365 Days of Slow + Pressure Cooking

10. Four-Ingredient Salsa Verde Chicken

My family likes chicken, but I always find myself reverting back to the same-old recipes. This salsa verde chicken helps get me out of that funk. There are only four ingredients, so you know it’s easy and simple to make–not to mention affordable. Your Instant Pot will cook chicken breast perfectly every time, leaving you with a meal that is moist, tender, and flavorful.

My Montana Kitchen has the recipe. 

11. Hawaiian Chicken Tacos With Jalapeno Ranch

Every day can be taco Tuesday when you have an Instant Pot. Basic tacos are good, but Hawaiian chicken tacos are seriously amazing. There’s so much flavor going on in these tacos. They’re guaranteed to help you branch out from your usual rotation of dinner ideas. Kids might not like the spice from the jalapenos, but you can always customize the recipe to suit their taste buds.

You can learn how to make this healthy Instant Pot meal from Pinch of Yum. 

12. Mushroom Rice

This recipe is for all the mushroom-lovers of the world. You have freedom to choose what kind of rice you want (choose whole grain for a healthy boost) and you can even make it vegan if that’s your jam. Rice dishes are ideal when you know you’ll want to eat the leftovers for lunch the next day. And you can make this meal entirely inside your Instant Pot, so cleanup takes only seconds. 

Yellow Thyme has the recipe. 

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Healthy EatingRecipes

9 Mediterranean Diet Recipes Anyone Can Make

by LifeAsMama
written by LifeAsMama

The Mediterranean diet may seem intimidating at the beginning but these fun recipes will help ease you into it.  A number of recipes included in this list are classic recipes that contain a slight twist to up the health benefits. We’re sure these recipes will quickly become family favorites!

Margherita Pizza

The perfect pie to add to your pizza night! With this margherita pizza recipe, sprinkling the cheese on a crust will be the hardest part – so you’ll be all set for an easy week-night dinner.

Chocolate Chip Cookies with a twist

If you can whip up classic chocolate chip cookies, these will be a breeze. Just substitute olive oil in rather than butter and you get a delicious afternoon treat. Better yet – the dough can be frozen so you can pull it out later and bake a few to satisfy your sweet tooth. Check out the recipe here. 

One Skillet Mediterranean Chicken

One skillet means less dishes which means more time with the family. This colorful dish includes ingredients like garlic, tomatoes, olives and chicken. You can then serve it over any starch you have in your kitchen like rice or potatoes.

Roasted Chickpeas

Need a go-to snack that doesn’t take hours to prepare? Roasted chickpeas are your answer. You can even add your own seasoning to change it up; from hot cayenne to rosemary or thyme, these chickpeas are going to disappear as fast as you made them! 

Strawberry and Banana Popsicles

A perfect treat to make and eat with your kids. This four-ingredient mediterranean diet recipe is refreshing and sweet and can be prepared in just a few minutes. The hardest part will be waiting for the popsicles to freeze before you can eat them!

Greek Salad

A classic Greek salad that can be made for a weekday lunch or for a holiday get together. Feta is sprinkled on top of a vegetable salad that has a dressing of olive oil and red wine vinegar. Easy to whip up and contains great flavor.

Cod, Potatoes and Asparagus

A great fish-based dish where the sides are made alongside the fillets so you won’t have a multiple pots on the stove to watch. You can even substitute the cod with other fish you may have like perch or haddock. Check out the recipe here.

Falafel

The best part of this recipe is, after soaking the chickpeas, you throw most of the ingredients in a food processor and then simply scoop the mixture into balls and fry them. These can be eaten plain or in a pita with cucumbers, hummus and seasonings.

Roasted Chicken and Vegetables

This is the perfect dinner to use up vegetables that have been sitting in your refrigerator for days or for a night where you need to throw something in the oven quickly to get dinner on the table. Simply chop up the vegetables, find some chicken breasts and put them all on a sheet pan and bake. Here’s a recipe you can follow. 

Mediterranean diet recipes can be simple, delicious and perfect for the whole family. Starting off with these recipes will show you how easy it is to incorporate the Mediterranean diet into your family’s menu.

 

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FoodHealthy EatingLifestyle

Experts Rank The Best And Worst Diets For 2020

by Amber King
written by Amber King

With 2019 officially behind us and 2020 just beginning, experts have compiled data to give us an answer to one of our biggest new year’s questions. Which diet is the best? And maybe even more important, which diets will waste our time?

U.S. News and World Report recently released their 2020 ranking of 35 popular diets. This is the 10th year for the list, and they’ve gathered a panel of health experts to give an objective and well-researched presentation of the facts. To make it to the top of the overall list, diets were evaluated based on their scores in different categories. Those categories included how easy the diet is to follow, safety, effectiveness, nutrition, and how protective it is against conditions including diabetes and heart disease. 

Some of the results are predictable, but there are a few surprises. One of the most popular nutritional trends of 2019, for example, ended up near the very bottom of the list. Here’s a breakdown of the findings.

The Best of the Best

According to the study, the best diet for 2020 is the all-popular Mediterranean diet. This simple, plant-based diet has now held its top ranking for three years in a row. Its success has a lot to do with how easy it is to follow and its long list of proven health benefits.

diet

The key to the Mediterranean diet is cutting back on red meat, sugar, and saturated fat. It encourages whole grains, fruits, herbs, and  foods that are rich in Omega-3. Seafood is an important part of the diet, as is olive oil and the occasional glass of red wine (something I think we can all get behind). Moderate amounts of dairy and poultry are okay, but red meat is reserved for only cheat days and special occasions. Another big part of this nutritional regimen—and a reason why it’s so popular—is that it emphasizes the importance of enjoying good food with good friends. Meals can be put together from foods found easily in the grocery store, and most people say they can stick to the diet because the foods are tasty as well as nutritious. 

Research shows that as the best diet, sticking to this meal plan can support a healthier heart and lower the risk of dementia. It’s also linked to stronger  bones, reduced risk of diabetes and breast cancer, lower blood sugar, and a longer life. 

Honorary Mentions

While the Mediterranean diet claims the top spot, a few others also earned high marks. The DASH (dietary approaches to stop hypertension) and Flexitarian diets tied for second place. DASH is often recommended by health expert to people needing to lower their blood pressure. It involves eating more fruits and veggies while basically eliminating saturated fats and limiting salt intake. The equally-ranked Flexitarian diet focuses on the benefits of whole grains, fruits, veggies, and plant-based proteins. It limits meat but allows for the occasional indulgence, hence its “flexibility.” 

In third place, the MIND diet is a combination of the Mediterranean and DASH diets. People typically find this nutrition plan easier to follow, as it allows more meat options and less fish.

And in fourth place, WW (the previously rebranded Weight Watchers) earned good points for weight loss. It’s also applauded for recognizing the importance of having a support group when it comes to diet changes.

Better Luck Next Year?

Scroll to the bottom of the list, and the worst-ranked diet for 2020 is the unfamiliar Dukan diet. This high-protein plan is based on eliminating carbs to force the body to start burning fat. It sounds good in theory, but there are more than a few problems. First, there are a lot of rules, and it’s not easy to follow. You have to carefully watch what you eat and cut out favorites like bread, cheese, and fruit. It also falls short nutritionally and has little scientific evidence to back up its claims.

Possibly the most surprising ranking on this list comes in second to last. It’s the keto diet that so many have raved about in 2019. Similar to the Dukan diet, keto is all about forcing the body into a state of ketosis, where it runs on fats instead of carbs. Praise for keto includes that it makes you feel fuller (so you want to eat less), and it can bring about rapid weight loss. But according to this study, the bad mostly outweighs the good. 

Keto involves cutting carbs to the extreme. Not only is this hard to do, it’s also not very healthy. It provides fewer carbs than what is recommended by health guidelines. A lot of people experience rapid weight loss soon after switching to keto, but it’s common for them to put the weight back on within weeks. It’s simply unrealistic to completely cut carbs out of a diet for the long-term. As JAMA Internal Medicine put it, “enthusiasm outpaces evidence” when it comes to the keto diet. 

In addition to the overall ranking, U.S. News & World Report also breaks down the same 35 diets into different categories. There is the Best Weight-Loss Diet (Weight Watchers), Best Diabetes Diet (Mediterranean), Best Fast Weight-Loss Diet (HMR Program), and Easiest Diet to Follow (Mediterranean again).

Check out the full list to help reach your 2020 nutritional goals. 

 

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Happy adorable kid boys and little girl eating healthy food, fresh watermelon in kindergarten, nursery or at home. Fresh fruits as organic bio snack for children. Three kids.
Healthy EatingKids

How To Get Your Kids To Eat Less Sugar

by LifeAsMama
written by LifeAsMama

Do you know how much sugar your children consume on a daily basis? The answer may shock you, and you will want to start making sure your kids eat less sugar.

Surveys report that the sweet stuff makes up roughly 17 of what children consume each day. That’s a lot of sugar—and 50 percent of that comes from drinks with added sugar, according to research.

Toddlers are also having a lot of it—in fact, as much as seven teaspoons of sugar each day for toddlers aged 19 to 23 months in the U.S., according to findings by the National Health and Nutrition Examination Survey for 2011-2014.

To put this in perspective, the American Heart Association recommends that children consume less than three teaspoons—or 12 grams—of sugar per day.

Heap of different sugar cubes shapes and one wooden spoon filled with sugar in background

Why is sugar bad?

Sugar is one of the single worst ingredients you can put into your body, and here’s why.

Excess intake is linked with dental caries, obesity, asthma, high blood pressure, and high cholesterol.  Not only that, it can also impact the child’s food habits and preferences, likely setting them to unhealthy eating later in life, research reports.

Name a disease, and there is a strong chance that excessive sugar intake has something to do with it.

It’s not all doom and gloom, though. With a few dietary changes, your kids can be encouraged to eat healthier and thus reduce sugar intake, which will set them on the path for healthier food choices into adulthood.

Here’s how to help your kids eat less sugar—without causing a rebellion.

Read Nutrition Labels

The ingredient lists on some of your children’s foods might sound like an alien language, but it’s critical to learn what words stands for added sugar. This will help you quickly realize how often sugar is added to foods, even to items that don’t even taste sweet, such as salad dressing, dried cranberries, ketchup, and baked beans.

Before you toss a product in your cart, scan the food label for the following:

  • Fructose
  • Fruit juice concentrates
  • Corn sweetener
  • Crystalline fructose
  • Dextrose
  • High-fructose corn syrup
  • Lactose
  • Maltose
  • Brown sugar
  • Agave nectar
  • Corn syrup
  • Cane sugar
  • Cane crystals
  • Glucose
  • Evaporated cane juice
  • Invert sugar

As a rule, any food that packs in more than 22.5 grams—or five teaspoons –of total sugar per 100 is high in sugar, and items below 5 grams—roughly one teaspoon—are considered low in the sweet stuff.

Limit Sweetened Beverages

Ecstatic kids with drinks enjoying time in cafetria eat less sugar

Over 40 percent of added sugar in your kid’s diets comes from sweetened drinks, contributing little to nothing in the way of nutrition. Not only that, research also shows that the average child in the US gets 120 calories a day from soda alone.

What’s more?

One can of soda contain more sugar than the daily recommended limit for the whole day, depending on the brand.

For these reasons, reducing—or downright boycotting— these sugary bombs will have a substantial impact on your kids’ diet.

Instead of gorging on loads of empty calories, give your kids lime water, fresh fruit juice, or unsweetened lemon tea.

Clean your House

Ever heard of the adage “out of sight, out of mind”?

It applies particularly well to sugar-rich bites such as cereals, crackers, and drinks too.

If your kitchen drawers and pantry is loaded with toaster pastries, mini muffins, doughnuts, chocolate chips, your kids are far more likely to ask for them—maybe eat them behind your back.

Stop buying packaged snack foods and bites to eat at your own house. Go through your pantry and make a clean sweep and restock with healthier alternatives.

Find healthy alternatives

eat less sugar Close-up woman's hands slicing apples on white table near plate with whole red fruits, top view.

Getting your kids to eat less sugar is not all about limiting food choices. It’s also about adding healthier options to the menu.

That’s why I’d recommend coming up with healthy and tasteful alternatives, rather than denying your kids a snack or a treat. Not only doing can it help tame your kid’s cravings, but it also helps them meet their daily nutrition needs.

Healthier alternatives include:

  • Air-popped popcorn
  • Whole-grain crackers
  • Cut-up grapes and bananas
  • cut-up veggies with guacamole
  • Sliced apples
  • cheese sticks
  • Pears with peanut butter
  • low-sugar dressing for dipping

Lead by Example

To properly teach your kids how to curb their sugar intake, you have to be the role-model. What you do, both consciously and unconsciously, affects their behavior and their day to day choices.

If you want your kids to exercise more, then exercise more.

If you want them to eat more fruits, then eat more fruit.   

When you lead by example and hold the pedal to the metal when it comes to eating healthier, you can help your kids maintain a healthy weight and normal growth.

Here are a few healthy eating habits to cultivate in yourself:

  • Portion control
  • Eating mindfully
  • Eating slowly
  • Eating in moderation
  • Reading food labels
  • Eating more veggies
  • Drinking more water

Don’t have hidden compartments, too. Your kids can tell.

Sugar is not inherently bad in itself. However, consuming a natural source of sugar, let’s say from fruits, is better for health than gorging empty sugar calories from a drink. And the above dietary guidelines are all you need to get your kids to eat less sugar.

Please feel free to leave your comments and questions in the section below.

In the meantime, thank you for dropping by.

Keep eating healthy.

 

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Cute baby 1,4 years old sitting on high children chair and eating fruit alone in white kitchen
BabyHealthy Eating

6 Baby Superfoods to Start Them on Solids Right

by LifeAsMama
written by LifeAsMama

Infant firsts are the best, aren’t they? From when they learn to walk using a baby walker for carpet to their first bit of solid food. But there are always doubts, especially if you’re a new parent, as to whether you’re starting them out on these new things properly or not. When it’s time to replace purees with solid foods, these baby superfoods are great ones to introduce to your sweetie.

1.    Oats

Berries, granola, milk, peanut butter breakfast in a white bowl. Healthy vegan food concept.

A nutritious breakfast for mommy and the newest addition to your family are oats. Whole grain oats are full of B vitamins and fibre.

Be sure to choose the unflavoured ones as they have less sugar and sodium than the instant packets. Try adding some stewed fruit too for extra nutrition for their first meal of the day.

2.    Eggs

Of all the baby superfoods on this list, eggs are likely the ones to surprise you the most. Traditionally, eggs weren’t something to introduce to youngsters until the 1-year mark because of allergy risks.

However, recent research suggests that delaying the introduction of certain foods early on, such as eggs, has actually contributed to the prevalence of food allergies in recent years. Instead, there is a paradigm shift to giving children cooked eggs from 6-months-old onward.

Eggs are loaded with vitamins, minerals, and good fats. Of course, check with your doctor first if you’re not comfortable with feeding eggs to your young one.

3.    Spinach

baby superfoods Picking spinach in a home garden. Bio spanach.

If it was good for Popeye… It’s no wonder that it’s on this list of solid eats for baby!   

Spinach is high in vitamins C, A, and K. It’s also full of calcium and beat-carotene. With these nutritional benefits in its favor, many parents are feeding pureed spinach to baby when they’re ready to take on solid foods.

4.    Bananas

Along with introducing a vegetable like spinach, it’s time for fruit too. A great quality of bananas is that they have slow-release sugars to provide a steady amount of energy to the body rather than a sudden spike, making them one of the best baby superfoods.

That’s not all the benefits of this carbohydrate, either. Bananas are a great source of fiber, vitamin C, potassium, and vitamin B6.

5.    Broccoli

baby superfoods Fresh broccoli on the table

A range of veggies is great for your kid now that they’re opening their mouths to new experiences, literally. Broccoli has a ton of vitamins, such as vitamin C, and strong anti-cancer properties too. It is filling, as well.

This vegetable can be tough to digest, though, even as a puree, so you might want to wait until 8-10 months of age before introducing it to your cutie. It can also cause your baby to be gassy.

6.    Red meat

For iron-rich eats, it’s hard to beat a terrific source like red meat. While you might assume breast milk is full of iron, unfortunately it’s not from 6 months old onward, so getting additional amounts of it is beneficial in pureed form.

Speaking of iron, opt for iron-fortified baby cereal to provide a bit more iron when your baby is ready to take on solids. Iron is important for healthy development because this mineral is imperative to making hemoglobin, which is the protein that takes oxygen to cells across the entire human body.

As your little one evolves daily, it’s important to feed them foods that help them grow physically and mentally. Start to include these baby superfoods within a balanced eating plan for their proper development.

About the Author

Stella Ryne is an art historian, traveller, conscious consumer and a proud mother. When she is not trying to improve the things around her (and herself, for that matter), she likes to lose herself in a good book. Stay in touch with Stella via Twitter and  Facebook.

 

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FoodLifestyleRecipesSeasonal

7 Of The Best Sweet Potato Recipes

by Amber King
written by Amber King

The holiday season is never complete without sweet potatoes. These starchy tubers are extremely versatile, and they belong on the table whether it’s breakfast, lunch, or a huge Thanksgiving feast. They’re full of fiber and antioxidants, and a bit of added sweetness can even convince picky kids to take a bite. We’re in the heart of sweet potato season, so we’ve gathered all our favorite sweet potato recipes to inspire your next meal.

Check them out!

1. Sweet Potato Skins

To start us off, we love a good sweet potato appetizer. These sweet potato skins are casual and healthier than normal potato skins. You can add cheese and bacon if you want, and try experimenting with some of your other favorite flavors and seasonings.

Woman’s Day has a tasty-looking recipe.

2. Sweet Potato Fritters

These easy-to-make sweet potato fritters are another fun appetizer idea. They’re fried and full of delicious flavor. You can serve them before your Thanksgiving feast or include them as a side for an everyday meal. Kids will love them because they’re fried, and you’ll love them because they’re made from fiber-filled sweet potatoes.

We got the recipe from Epicurious.

3. Honey Glazed Sweet Potatoes

For a more traditional fall-themed side dish, try these honey glazed sweet potatoes. They’re made on the stove, and you only need four ingredients. They have the perfect amount of sweetness so everyone at the table will want to dig in. 

The Country Cook came up with this great recipe.

4. Twice-Baked Sweet Potatoes

What’s better than a twice-baked potato? A twice-baked sweet potato! This recipe yields deliciously tender and flavorful potatoes that go well with just about any entree. You can even make this side dish ahead of time and heat them up for later.

Go to Lil Luna for the recipe.

5. Sweet Potato Casserole

Everyone loves a good casserole, and this super simple sweet potato casserole is no exception. It’ll look perfect set against your traditional Thanksgiving tablescape, and it won’t take up a lot of your time in the kitchen. The marshmallow topping might be our favorite part, but this casserole is one that will have guests reaching for seconds.

Spend With Pennies has the recipe.

6. Maple Cranberry Sweet Potatoes

This sweet potato recipe looks just as delicious as it tastes. It uses all the best fall produce to create a side dish that is rich in antioxidants and oh so colorful. If you’re rushed for time, you can also prepare this dish the day before and heat it up when you’re ready to serve your meal.

Get the recipe with Good Housekeeping.

7. Sweet Potato With Crispy Rice Topping

If you’re looking for a sweet potato recipe that is fun and different than your normal go-to side dish, this is it. This recipe has everything you need to wow your guests. It comes with decadent caramel sauce, a fun crispy topping, and smooth sweet potatoes.

We love this recipe from The Cake Chica.

What’s your favorite sweet potato recipe?

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Green smoothie and ingredients, white wood background
HealthRecipes

Five Simple Green Smoothie Recipes for Beginners

by LifeAsMama
written by LifeAsMama

 One of the easiest ways to incorporate healthy fruits and vegetables into your diet is through green smoothies. If you’re a smoothie beginner, you may find the pure green drinks hard to get down due to the bland taste.

However, there are friendly fruity drinks out there that are palatable and that are packed with nutritious ingredients. If you’re looking for a few beginner recipes, we can help recommend a few recipes, along with keeping you on your fitness goal at gym-expert.com.

Why Drink Green Smoothies?

Green smoothies often include leafy greens, vegetables, and supplements that are healthy for your body. These make them healthy smoothie recipes to take with you on the go. They are densely packed with nutrition and give you the necessary vitamins for you to start your day. However, not everyone is a fan of them due to the drinks being naturally bitter.

Ingredients like spinach and kale are dense in minerals, including potassium, magnesium, and vitamins. These nutrient-rich leafy greens are often lacking in the standard American diet. Consuming these vitamins and minerals can help prevent illnesses and keep your body functionally optimally.

green smoothie spinach

The Base of Any Green Smoothie

There’s no specific way to make a green smoothie recipes, as long as you have your base of leafy greens, fruits, and some sort of protein. It provides you with many of the nutrients and minerals to help you start your day. Plus, it’s also good to add in a bit of fat to help digest the minerals better. Here’s a quick look at easy smoothie recipes.

1. Basic Green Spinach Smoothie

  • 1 C fresh spinach
  • 1 C water
  • ½ C frozen or fresh pineapple
  • ½ cup fresh or fresh mango
  • One ripened banana that’s already been peeled 

Out of on our list is the Basic Green Spinach Smoothie, which is part of the breakfast smoothies. The drink itself doesn’t taste too much like leafy greens or earthy due to the addition of fruit. It makes it ideal for those who are just switching to smoothies. If there isn’t a type of fruit you like, you can always sub-one similar in nutrition density.

2. Kale & Apple Green Smoothie

  • 1 C roughly chopped kale
  • 1 Stalk chopped celery
  • ½ Banana
  • ½ Sweet Fuji apple
  • ½ C ice
  • A squeeze of fresh lemon juice

Kale and celery give this drink a nutritional boost, which makes a good for the skin. The addition of sweet ripe banana and Fuji apples help reduce the bitter taste from the celery. Adding in the ice and a pinch of fresh lemon helps brighten up the flavor and make it ideal for a hot day. Additionally, you can switch it up and add in your favorite protein powder or supplements to help make this drink more radiant. It is one of our favorite smoothie recipes!

two cups with green smoothie

3. Spinach Berry Protein Green Smoothie 

  • 1 C spinach
  • 1 Banana
  • ½ C frozen blueberries
  • ½ C frozen raspberries
  • ½ C milk
  • 2 Tbsp old fashioned oats
  • 1 Scoop protein powder 

A little intimidated by the healthy green color of such a drink? Choose to switch it up and make yourself a spinach berry green smoothie. These are great for kids because the berries tend to hide the fact that there’s a healthy handful of greens in the smoothie. 

The banana, blueberries, and raspberries are a delicious combo that’s sure to please most taste buds. However, it can be a bit bitter, so we suggest adding a bit of sugar to make it palatable. Either way, protein smoothie recipes are an excellent way to start your day.

4. Pineapple & Banana Green Smoothie 

  • 2 C chopped kale
  • 1 C pineapple chunks
  • 1 Banana
  • ½ C coconut milk

If you’re looking for a simplistic drink, you can’t get any simpler than this. It includes kale, pineapple, and banana. The coconut milk gives it a slight richness that you won’t find in many other drinks. The pineapple adds much-needed sweetness, the same with the banana. Alternatively, to kale, you can also use spinach or other leafy greens.

5. Mango & Lime Green Smoothie

  • 2 C roughly chopped collard greens
  • 1 ½ C frozen mango
  • 1 C green grapes
  • 2 Tbsp lime juice

The last smoothie is a tropical mango and lime one. It includes roughly chopped collard greens, which has a high amount of magnesium, iron, and calcium. The dense drink may be a bit much for beginners, but the mango and grapes give a subtle sweetness to the smoothie. If your blender is having a hard time blending it up, we suggest adding a splash of water, milk, or juice.

green smoothie limes oranges spinach

Smoothie Recipes: Conclusion

Green smoothies are an excellent method of sneaking in a serving of your vegetables. A small handful of spinach or kale can give you multiple nutritional benefits, making smoothies both a healthy and tasty snack or meal. The benefits of consuming leafy greens include clearer skin, more energy, and increased nutrition.

Unlike green juice, green smoothies contain fiber, are sweeter, and are much easier to consume once your taste buds get used to such drink. Then you can choose to add in cucumbers, celery, broccoli, or other vegetables.

What’s your opinion on these smoothie recipes? Let us know in the comments. We are eager to know! 

Author’s the Author: Scott Pine

The youngest sibling in a family of six, Scott grew up in Wisconsin in the 1980s. He studied computer science in New Jersey before deciding to follow his passion: fitness. He runs marathons and writes about how to boost muscle.

 

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Food

5 Ways for You and Your Family to Become Locavores

by Jennifer Landis
written by Jennifer Landis

As a parent, you put a lot of thought into what to feed your family. Weekly budgeting, meal planning and shopping — it all takes time and effort. Yet you take these steps to keep your family healthy.

Nevertheless, you can do more to make your diet nutritious and enriching. Many choose to become locavores, people who source food from local sources — anything less than 100 miles away. Locavores experience a slew of benefits.

For one, a purchase from a nearby farm travels less distance than grocery store goods. Therefore, the process uses less fuel and less carbon enters the atmosphere.

As a locavore, you’ll also experience added health benefits. Fresh produce loses 30% of its nutrients within three days of harvest. Spinach, for example, loses 90% within the first 24 hours. When you buy local, goods are fresher than those at big box stores.

Now that you’re ready to make the switch, discover how to turn your family into locavores.

Search Online

A straightforward way to find local fare is to search on the internet. Seek out farmers who sell their harvests. You can also look for nearby restaurants that source ingredients from local providers.

Don’t limit yourself to food. You can also find clothes, beauty products, office supplies and other useful items made in your hometown. If you can’t find anything, post a question on a local forum and wait for people to reach out. Many people have home-based businesses they’re dying to talk about.

Hit the Farmer’s Market

You can always find local fare at the farmer’s market. Locavores who shop at markets prove community-based business matters. When you support a local seller, you boost the city’s economy.

With an increase in demand for local food, you’ll begin to see more of it. Restaurants might add new local-inspired options. Boutiques might source items from nearby artists. This change will make it easier to maintain a locavore lifestyle — a win-win for you and the community.

Sign Up for a Co-Op

Once you’re fully on board with the locavore lifestyle, join a community-supported agriculture (CSA) program. You pay an upfront subscription fee in exchange for the regular delivery of locally-grown crops. Subscribers gain access to a range of products from a single farm or group. Each shipment is sure to inspire your weekly menu.

Another option is a co-op, a system where farmers pool resources and provide goods to individual members. To join, you pay a membership fee. In exchange, you receive well-sourced groceries. Some co-ops fill shelves with food from nearby farms. Others grow and harvest the food themselves with the help of volunteers. You may be asked to work in the field picking strawberries. You could also help members shopping in the store.

Start a Garden

You can’t get more local than a garden in your backyard. Step out the door into your personal supply of fresh fruits and veggies. Starting a garden might seem daunting, but it’s a simple process. Find a sunny spot and ensure the soil is loamy enough to support growth. A space of 160 square feet — about the size of a shed — is enough to grow food for a family of four.

Start with plants that are easy to grow and great additions to mealtime. Include options like:

  • Carrots
  • Zucchini
  • Tomatoes
  • Cucumbers
  • Green Beans

A garden is an activity the whole family can participate in. Teach your kids how to dig into the soil and plant seeds. Keep an eye out for symptoms of disease, such as leaf and stem rust, a golden residue that tends to seek out corn. You can even let Fido wander around the jungle as the whole family picks fresh goodies.

Preserve Crops Post-Harvest

Gardens don’t yield much in the cold months, but you can still enjoy your harvest year-round. Some foods stay fresh for months, as long as you know how to store them. For instance, sweet potatoes, squash and apples have long shelf lives. With the right preservation techniques, you can eat like a locavore until spring comes.

Preservation won’t keep fresh fruits and veggies in their original form. The result, however, is more nutritious than the canned variety at the grocers. For example, transform leftover tomatoes into salsa, spaghetti sauce or juice. Blend once-fresh peaches or raspberries into jams. You can also pickle cucumbers into a salty treat. Running out of recipes? Simply can your leftovers, a preservation method that requires a pressure cooker and glass jars.

Love Local and Become a Locavore

Eating local might take a bit of research on your part. However, the work will pale in comparison to the payoff. You and your family will get to eat fresh, tasty and nutritious food year-round. Local businesses will flourish as you buy products. Plus, you can learn the benefits of growing your own garden.

Start your quest to become a locavore today, and see how great you feel tomorrow.

 

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FoodLifestyleRecipesSeasonal

10 Thanksgiving Appetizers To Kick Off Your Holiday Feast

by Amber King
written by Amber King

Mmmm, it’s almost Thanksgiving, and we can already smell the turkey. That bird will always be the star of your Thanksgiving feast, but a superb holiday dinner can’t survive on turkey alone. There are the sides to think about, and of course, the desserts. But you’re still missing one very important step in your annual food coma. The appetizer!

The keys to a good Thanksgiving appetizer are making something that’s festive, delicious, and still leaves room for the main meal. Dishes earn bonus points if they’re easy to make and don’t require a lot of extra time spent in your already busy kitchen. Whether you’re cooking for a few or the entire family is headed to your house this holiday, these 10 Thanksgiving appetizers will kick off your main meal in all the right ways.

1. Cranberry Brie Bites

 

Cranberries are a Thanksgiving must-have, and these cranberry brie bites are both easy to make and super delicious. They’re made with crescent rolls, and they cook in only 15 minutes. 

Get the recipe with Delish.

2. Sweet Potato Skins

Sweet potatoes are another Thanksgiving staple you can’t do without. And if you want to mix it up and step away from the traditional sweet potato casserole, why not try this healthy Thanksgiving appetizer? These sweet potatoes skins have chickpeas and shallot along with just the right amount of cheese. 

Pinch of Yum has the recipe. 

3. Wrapped Asparagus with Balsamic Dipping Sauce

Not everyone is a fan of asparagus, but to be fair, not everyone has tried these yummy asparagus wrapped in fluffy pastry and then dipped in balsamic sauce. This recipe is healthy, easy to make, and you might even trick your kids into eating a vegetable on Thanksgiving. 

We found the recipe from CountryLiving.

4. Mac and Cheese Bites

If you have your doubts about kids reaching for the vegetable Thanksgiving appetizers, these mac and cheese bites are sure to win them over. They’re the perfect finger food, and you can even make them ahead of time. You’ll need a mini muffin pan and about 30 minutes to make these.

Chef in Training has the recipe.

5. Crock Pot Cranberry BBQ Meatballs

Any Thanksgiving appetizer that you can make in the crockpot is a winner, and these meatballs are no exception. They’re sweet and tangy and oh so tasty. Kids and adults both like them, and the recipe couldn’t be any simpler. You can use homemade meatballs if you want, but frozen meatballs are a lot easier when you’re juggling the other dishes in your multi-course meal.

Tastes Better From Scratch has a good recipe to follow. 

6. Cranberry Pomegranate Bruschetta

Bruschetta is a great appetizer no matter the occasion, and this festive take on the classic recipe is perfect for Thanksgiving. It’s different enough to be an exciting addition to your meal yet familiar enough for the picky eaters at the table. Better yet, it only takes a few minutes to put together.

Get the recipe from The Cafe Sucre Farine.

7. Pumpkin Hummus

Hummus is healthy, versatile, and it won’t fill you up before the main course. You can pair it with pita chips, vegetables, and you can even use it for deviled eggs and salads. There are countless different types of hummus, but for a Thanksgiving appetizer, we recommend a smooth and creamy pumpkin recipe. The pumpkin flavor is perfect for fall.

We found a great recipe from Kim’s Cravings. 

8. Simple Salmon Dip

Dips are great for appetizers. People can casually munch without filling up too fast, and you can get creative with providing crackers, vegetables, or crostini. This simple salmon dip won’t add a lot of extra work to your already busy cooking schedule, and you can even make it the day before. 

Snag the recipe from Once Upon a Chef

9. Spicy Pumpkin Seeds

Perfect for munching, spicy pumpkin seeds are always a welcome addition to a Thanksgiving feast. They don’t take long to make, they’re healthy, and they definitely won’t ruin anyone’s meal. As the kids are carving their fall-themed pumpkins, you can collect the seeds and turn them into a tasty treat. If you know your kids won’t appreciate a lot of spice, you can adjust the recipe with your favorite seasonings.

She Wears Many Hats has a good recipe you can use for a Thanksgiving appetizer. 

10. Sweet Potato Crostini

Who doesn’t love crostini? They’re little toasts you can pile up with whatever you want, and this sweet potato version is perfect for a Thanksgiving appetizer. They’re not hard to make, so you can assign your junior chefs the job of putting together this festive finger food.

We found a good recipe with Taste of Home.

Is there a Thanksgiving appetizer that you make every year? Let us know in the comments!

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FoodLifestyle

8 Ground Turkey Recipes You Need To Add To Your Family’s Meal Plan

by Amber King
written by Amber King

Ground turkey is (in my opinion) the most underappreciated section of the meat department. It’s often eclipsed by ground beef that’s used for everything from burgers to meatloaf. But a lot of people don’t realize that ground turkey can do just about anything ground beef can do. And better yet, turkey is a lot cheaper than beef, and if you get the leanest option, it also has a lot less fat. So less money and less fat—it’s a win-win! I’m constantly using ground turkey in my cooking. In some recipes that would normally call for beef, you can’t even tell the difference when you switch to turkey. And in some of my favorite traditionally-beef dishes, I actually prefer the turkey version. Don’t believe me? Try out these ground turkey recipes for yourself.

1. Turkey Chili

Fall is time for roast turkey and mashed potatoes, but this cool weather also means it’s the perfect time for chili. I know some people that turn chili making into an art. There’s no doubt their creations taste delicious, but when I’m the one in the ktichen, I like to keep things simple. This uncomplicated turkey chili recipe is perfect. Most chili is made from ground beef, but substituting beef for turkey makes it healthier without affecting the taste. 

Maebells Simple Living has a ground turkey recipe that uses only a handful of ingredients you probably already have.

2. PF Chang’s Turkey Lettuce Wraps

Lettuce wraps are low in carbs, easy to make, budget friendly, and they taste delicious. If you don’t already include them in your regular dinner line-up, you’re seriously missing out. You can make lettuce wraps with just about any protein you want. Chicken and beef are popular choices, but Life As Mama editor, Modi Ramos, recently tried a recipe using ground turkey. It was a big hit with her family of five—even her three littles. The recipe she used is a PF Chang’s imitation that calls for chicken, but it was a simple switch to ground turkey.

You’ll find the tried-and-tested recipe with Damn Delicious.

3. Turkey Tacos

Why do Taco Tuesday when you could do Turkey Taco Tuesday? Tacos made with ground turkey are a lighter option compared to the ground beef tacos your family loves so much. Plus, you’ll save money on your grocery bill by buying ground turkey instead of beef. If your taco nights usually consist of browning beef and then dousing it with a packet of pre-mixed taco seasoning, all you need to do is use turkey instead. But if you’re looking for something special, you can use ground turkey and various spices to make something a little different.

Buns In My Oven has a great ground turkey taco recipe for you to try out. 

4. Baked Turkey Meatballs

If it takes less than 30 minutes to make, it’s always a winning recipe in my book. That’s why turkey meatballs show up on my table fairly often. I admit I’ll occasionally go even easier and heat up frozen meatballs I bought from the store, but they just don’t taste the same. I like to make meatballs in bulk, and then I have them for nights when I want a good meal but don’t feel like slaving away in the kitchen. And, let’s be honest, that’s most nights. You can use turkey meatballs for pasta or whip up some mashed potatoes and put it all together with gravy. 

Mom on Timeout has a quick turkey meatball recipe. 

5. Ground Turkey Stir Fry

Stir fry is a go-to meal no matter the time of year. It’s so quick and easy, and you can use whatever ingredients you already have in the kitchen. A traditional stir fry uses slices of meat, but using ground meat makes the whole process a lot easier. And ground turkey is especially great for stir fry because the flavor is so versatile. You can use almost any vegetable you want and make it spicy or mild depending on your preference. There’s also the option of serving it with rice, noodles, or a low-carb alternative.

You can get started with a ground turkey stir fry with this recipe from Budget Bytes.

6. Ground Turkey Black Bean Enchiladas

Enchiladas take a little longer to make than simple tacos or stir fry, but they’re worth the wait. Enchiladas come in all kinds of flavors and proteins. Ground turkey enchiladas are lower in fat than other options, and they’re still packed full of flavor. Even picky eaters can get on board with an enchilada as long the sauce is  yummy and the level of spice is to their liking. I’m a big baby when it comes to spice, so I always make my Mexican food as mild as possible. But whether you like spice or not, you can make these ground turkey enchiladas however you want them.

Get started with this recipe from Diethood. 

7. Turkey Bolognese

Bolognese sauce is a staple if you love Italian food. It’s a rich, meaty sauce that is typically paired with broad, flat pastas like fettuccine or pappardelle. (But I won’t tell if you use a bolognese sauce over your kid’s favorite spaghetti.) Sticking with the theme of this post, most bolognese recipes call for beef. It’s just how it is. But like everything else, ground turkey will work just as well. It’s a slightly healthier option, and you can choose a whole-grain pasta to make an even bigger change in your diet.

Woman’sDay has the recipe. 

8. Turkey Sloppy Joes

This ground turkey recipe is for every family with a picky little eater on their hands. The classic sloppy joe is a big hit for kids. It tastes good, and I also think kids like this meal because of its name. I mean, what kind of name is sloppy joe? The kind that kids like, that’s what. A typical sloppy joe is made with ground beef, but you can lower the fat content of these messy sandwiches by switching to ground turkey.

You can also go the simple route and buy the pre-made sauce, or you can follow this recipe from Woman’sDay to make your ground turkey sloppy joes extra special.

Do you have a favorite ground turkey recipe to add to the list? Let us know in the comments. And don’t forget to share these dinner ideas with your friends!

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