Many people are becoming more aware of what they’re putting into their bodies.  Diets rich in fruits, vegetables and whole grains are gaining popularity.  If you’re just beginning on your health journey chances are the grains you’re including are rice and oats.  That’s great.  Easy enough. 

The next step is to experiment with brown rice, wild rice and other grains. 

If you’ve never tried rye (aside from a sandwich on rye bread) why not give it a try this week.  There are a lot of good reasons to add this to your diet. 

A diet high in whole grains can reduce your risk of cancer, diabetes and heart disease. 

According to The American Journal of Gastroenterology the insoluble fiber in rye can help prevent gallstones in women.

Rye contains Vitamin E, calcium, iron, thiamine, phosphorous and potassium.

The fiber in rye has a high water binding capacity allowing you to feel full longer. 

1 cup of cooked rye berries delivers 34% of your recommended daily fiber intake.

Rye tastes great and is versatile enough to appear at any meal.  Enjoy it in a hot breakfast cereal, add it to stir fry, soups, or even a salad.  It adds flavor and texture and keeps your meals interesting.

This salad is so fresh and clean, you’ll feel both virtuous AND energized !

2 beefsteak tomatoes, sliced thick

1 bunch asparagus, ends trimmed

1 large green bell pepper, top and bottom sliced off

2 ears corn on the cob, shucked

3 large carrots, peeled and sliced thickly, lengthwise

1/4 pound fresh green beans, ends trimmed

10 cloves minced garlic

1/3 cup Dijon mustard

3/4 cup olive oil

1 head Romaine lettuce, washed and sliced

In a large bowl add garlic and 2 ounces of olive oil.  Add vegetable, season with salt and fresh ground black pepper.  Grill on medium heat and set aside. 

Chop all vegetables into medium size pieces just before serving.  Add vinaigrette and place on top of shredded roamtine lettuce.

The dry winter air combined with indoor heat can wreak havoc on your skin.  Add to that our tendency to go for overcooked foods during the winter months and you’re setting yourself up for dehydration.

Loading up on raw fruits and vegetables adds fiber and nutrients that you can’t get by simply drinking water.  What’s in your glass is important, but so is what’s in your food. 

Choose wet foods to keep dry winter skin at bay.

2 Tablespoons extra virgin olive oil

1 cup chopped sweet onion

3 stalks celery, chopped

4 carrots, chopped

2 cloves garlic, through a press

1 (16 ounce) package lentils

6 cups vegetable broth

2 cups spinach or kale

Heat oil in Dutch oven.  Add onions, garlic, celery and carrots and saute until vegetables soften.  Season with salt and pepper. 

Add vegetable broth and lentils.  Cover and reduce heat to simmer. 

Simmer for approximately 30 minutes, remove lid and cook an additional 15 minutes, stirring frequently, until lentils have softened.  Adjust seasonings.

Stir in spinach or kale in the last five minutes.

Serve with crusty bread and a tossed salad.

A fun and easy way to add variety to your diet is through citrus.  The flesh of the citrus fruits provides fiber while the zest has higher concentrations of vitamin C; so important during cold and flu season.

There are the obvious menu additions such as having an orange for breakfast, or adding lemon slices to your water but try using the juice of an orange as part of your salad dressing.  Whisk it with olive oil and toss it over fennel, and red onion slices. 

Grate the zest of a lemon over steamed asparagus, or green beans.

Marinate chicken, seitan, or tofu with lime juice, chili paste and olive oil. 

Have fun and get creative!

Vitamin A has a reputation for it’s benefits on eyesight but did  you know that it’s very beneficial in fighting viral infections?  Hopefully your healthy lifestyle will keep you strong and able to fight off these infections, but why not help things along by choosing foods from this list.

Raw carrots, Cooked spinach,
Baked sweet potato with skin, Cooked turnip greens,
Baked winter squash, Cooked collard greens, Cantaloupe
Romaine lettuce, Steamed broccoli,  Cooked green peas

8  acorn squashes (about 1 and 1/4 pounds each)

3 Tablespoons vegetable oil

1 Tablespoon kosher salt

1 large red onion, chopped

1 and 1/2 Tablespoons olive oil

5 medium beets (about 2 pounds without greens) peeled and cut into 1 inch pieces

1 red apple (such as Gala), peeled, cored and cut into 1 inch pieces

2 garlic cloves, minced

6 cups vegetable broth

1 teaspoon maple sugar

pepper

To roast the squash, preheat the oven to 375.  Cut off the tops of the squash (about 1 inch from the stem end) and reserve.  Scoop out the seeds and discard.  Cut a thin slice off the squash bottoms to create a stable base, but do not make an opening in the bottom of the squash.  Brush the vegetable oil inside and on top of the squash and sprinkle the kosher salt on the inside.  Arrange the squash bowls, with tops alongside, stem ends up, in two large, shallow baking pans.  Roast the squash in the upper and lower thirds of the oven, switching the positions of the pans halfway through baking, until the flesh of the squash is just tender, about 1 and 1/4 hours. 

While the squash is roasting, make the soup.  In a 5-quart, heavy saucepan over medium heat, cook the onion in the olive oil, stirring occasionally, 5 minutes or until the onion is softened.  Add the beets and apple and cook, stirring occasionally, 5 minutes.  Add the garlic and cook, stirring, 30 seconds, or until well combined.  Add the broth and 2 cups water, then simmer, uncovered, until the beets are tender, about 40 minutes.  Stir in the maple sugar.  Puree the soup in 3 batches in a blender until very smooth, at least 1 minute per batch, transferring the soup to a large bowl. (Use caution when blending hot liquids!) Return the soup to the pan, season to taste with salt and pepper, and reheat.  If the soup is too thick, add enough water to thin to the desired consistency.  Serve the soup in the squash bowls.

We all have habits and patterns that we fall into automatically.  Rethinking these actions is healthy on many levels.  Research has shown that changes in routine can help improve memory and cognitive function,  and when applied to eating and exercise habits can improve your physical health as well.

Why not give lunches a twist?  Ditch the ham and cheese and skip that run to the corner store for a wrap.  You can make something more interesting and delicious by changing out a few ingredients.  Just be sure to label your lunch if you want it to still be waiting in the kitchen when you’re ready to eat!

- Make the outside tasty.  Choose a good quality whole grain bread, or a gluten free version if you need to.  Think about making your own bread.  Try naan bread, pita bread, or nori sheets for extra nutrition.

- Spread the goodness.  If you’re in a mayonnaise rut you can try Veganaise or Nayonnaise for a healthy change.  Or mix it with a little mustard or horseradish for extra flavor.  Try hummus instead of mayo.  It comes in many flavors and adds dimension to anything you’re having.

- Let the supporting players take the lead role.  If you use vegetables to dress up the meat why not give them a chance to shine on their own?  Try tomatoes with avocadoes, cucumbers and sprouts.  There won’t be room for much else, but there won’t be much need either.

- Go green in a whole new way.  Leave off the iceberg lettuce and try watercress which is nutrient dense, or arugula for a little kick.  Red leaf lettuce is delicious and pairs well with roasted peppers and portabellos.

-Get Fancy.  There’s nothing wrong with having finger sandwiches at your desk.  It will keep the fires stoked if you’re working those mini meals.  And having something that’s easier to divide into smaller meals will  keep you satiated all day.  Pinkies up!

Join in the discussion.  Post on the boards and tell us about your sandwich creations.  Pictures are a plus !

2 Tablespoons diced chiles (fresh or canned…fresh will give you more heat)

1/2 cup salsa

3 chopped green oions (+2 more for garnish)

1/4 cup fresh cilantro (+1/4 cup more for garnish)

1 (15 ounce) can black beans

1 (11 ounce) can corn

8 ounces enchilada sauce

Combine all ingredients in slow cooker and set on low for 3 hours or until heated through and the flavors have blended.   (This can also be made on the stove top on a low setting.)  For the last hour of cooking time prepare your favorite corn bread recipe and dollop on top of the casserole.  Sprinkle with cheddar style non dairy cheese. 

When bread is cooked through serve the casserole with the reserved green onions,  and cilantro, non dairy sour cream and salsa.  Add a side salad to complete the meal.

Kale is one of the most nutrient rich foods available to us.  Not only is it readily available in most supermarkets but it’s versatile and “congenial”; mixing well in salads, main dishes, holding it’s own as a side dish, and adding power to your smoothies and salad dressings.  A serving of kale contains antioxidants like lutein and zeazanthin to protect the eye as well as  a day’s worth of vitamin C and Vitamin K, which is so important to bone health.  Studies suggest that people who have a diet rich in Vitamin K are at significantly lower risk for bone fracture.  And a full serving of cooked kale holds only 36 calories.  Every one of those calories is packed with nutrition AND flavor! 

Visit the boards and tell us where kale is making an appearance on your menu!