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“The first wealth is health.” – Emerson
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In Season Now
Eating In Season Tastes Better, Is Cheaper and Nutritional Value Is Greater
Mushrooms help lower cholesterol and enhance the immune system. They contain a significant amount of B vitamins! Try porcini mushrooms in an Italian risotto. Marinate portobello caps in olive oil and oregano, salt, pepper and grill 6 minutes on each side. Remove from grill, top with Swiss cheese and make an incredible vegetarian burger! If that doesn’t tickle your fancy, make Superb Sautéed Mushrooms to top steaks, burgers or for a side bursting with umami flavor!
Tips for Teens
Not eating enough protein can result in muscle breakdown. Excess intake will translate to excess calories that are stored as fat. Eating a balanced diet including adequate calories and carbohydrates as well as healthy fats will ensure protein is being utilized properly. For specific needs, you’ll need to consult a Registered Dietitian.
Save veggie scraps to make the best stock you have ever had!
Make your own beautiful stock by saving your veggie scraps, including onion peels, carrot tops, mushroom stalks, pea pods, celery root, and herb stems. Add water, salt and bring to a boil. Lower heat to simmer, uncovered for 30 minutes. Strain and discard solid bits.
Replace water with stock when making rice or pasta. Homemade stock makes the best risotto!
Around 100 trillion microorganisms live in your gut. Their purpose is to regulate your immune system and protect you from infections. Your job is to keep the good bacteria happy so they destroy bad bacteria. When you get sick, bad bacteria floods in and the good bacteria can’t destroy them fast enough. Yogurt intake has shown promising benefits for gut health for many years. Benefits include reduction of incidence and duration of diarrhea, eradication of H. pylori, and prevention of colon cancer. The probiotics in yogurt can help your gut to regain its natural, healthy balance. Try using a healthy dollop of plain yogurt in spicy dishes and use it to replace mayo in salad dressing.
The Chef’s Hat
Q & A
Q: Should I eat vegetarian?
A: I have a strong background in menu analysis and in my experience, vegetarian diets almost always meet criteria for cholesterol, total and saturated fat. It’s a good idea to include fish, shellfish, beans, peas and lentils for protein and amino acids. Milk, eggs, and cheese are also good sources of high biological protein. That means they are readily absorbed and utilized in the body. Click here for the best veggie burger on the planet!
Q: I was told I need to avoid fruit because of the sugar.
A: Fruit has natural sugar, called fructose. Added sugars are associated with health problems like obesity, not natural sugars. Fruits are important for your health because they are loaded with vitamins, fiber and antioxidants. Click here to read more about sugar and fruit!
Q: I don’t understand the difference between good and bad fat.
A: Saturated and trans fats are considered harmful and may lead to atherosclerosis, or heart disease. Saturated fats are found in processed and fried foods and fatty meats. Healthy fats, such as monounsaturated fat is present in nuts, avocados and olive oil. Omega-3 fatty acids found in fish are extremely important for heart health. Try to include fatty fish such as salmon, herring, trout, sardines, and mackerel at least 3 times per week. Read more here.
Q: What are good sources of protein?
A: Meat, poultry, fish, eggs, dairy, beans, peas, lentils, tofu, nuts, and seeds are all good sources of protein.