Happy Thanksgiving!

“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”

-John Fitzgerald Kennedy

I think that this quote is perfect for summing up the message of Thanksgiving.  I hope that everybody has an awesome day filled with family, friends, fun, and food!

Until Next Week… Plan Well, Pack Well, Live Well,

Katie 🙂

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New Leafy Greens for Your Salad & Morning Smoothie!

Yesterday, I read an article in the Huffington Post entitled “5 Leafy Greens You’ve Probably Never Eaten (But Should!)”  I found it interesting, and hadn’t ever heard of or tried some of these greens… but now I want to!  Here’s the list:

  1.  Carrot Tops:  These greens have an initial bitter taste to the tongue, but become gradually sweeter as you chew them.  Scientists infer that carrot tops have the same vitamins and minerals as carrots themselves, which include Vitamin A, potassium, and thiamin.  Try chopped carrot tops in a garden salad or even couscous (5)!
  2. Chickaweed:  These delicate leaves mimic the taste of spinach and they can be enjoyed either raw or cooked.  It is believed that chickweed has many vitamins and minerals such as Vitamin C, calcium, and iron.  Chickaweed can be enjoyed in green salads or even on top of slices of pizza (5).
  3. Houttuynia:  People say that houttuynia is an “acquired taste.”  Interestingly, people also say that houttuynia has a “fishy” flavor, and because of this, pairs nicely with anything that contains citrus.  Therefore, houttuynia would be great in a mixed greens salad with an orange or lemon vinaigrette, and shavings of Parmesan cheese (5).
  4. Jute Leaf: While the raw leaves have a semi-bitter taste, frozen jute leaves (which can be put in smoothies, just like spinach can) have a milder and less distinct taste.   Jute leafs contain multiple minerals, like copper, iron, magnesium, and zinc (5).
  5. Komatsuna:  These leaves look similar to baby romaine leaves.  They’re pretty mild, but also have a clear mustard taste too.  Per serving, komatsuna contains lots of fiber.  This type of green would taste great in a variety of different kinds of soups and broths (5).
Hope you enjoyed this new list of greens!  Let me know if you’ve ever tried any of them before or are planning to!
Until Next Week… Plan Well, Pack Well, Live Well,
Katie 🙂
Works Cited
“5 Leafy Greens You’ve Probably Never Eaten (But Should!)” Huffington Post. 17 November 2013: Web. AOL-HuffPost Food. 18 November 2013. <http://www.huffingtonpost.com/2013/11/17/leafy-greens-cookbook-recipes_n_4283567.html>

Thank You Veterans!

In honor of Veteran’s Day yesterday, I’d like to thank all of the men and women who serve our country so nobly.  To paraphrase Ronald Reagan:

**Some people live an entire lifetime and wonder if they have ever made a difference in the world, but Veterans will never have to wonder.**

Until Next Week…Plan Well, Pack Well, Live Well,

Katie 🙂

 

 

 

Ingredient Spotlight #2: Walnuts

As you probably already know, walnuts are a member of the tree-nut family (Walnuts).  If you’ve ever seen a whole walnut, you know that the walnut kernel consists of two lobes, commonly referred to as walnut halves (Walnuts).  While the walnut itself is white in color, it is enclosed in a flaky and brown skin (Walnuts).  Walnuts add a great crunch to almost any meal, and can be incorporated into breakfast, lunch, and dinner recipes!  Below you’ll find a list of the nutritional perks to eating walnuts.  Just 1/4 of a cup of walnuts contains:

5 grams of protein

0 mg of cholesterol

0 mg of sodium

0 grams of sugar

Oodles and oodles of omega-3 fatty acids

Heaps and heaps of antioxidants

40% daily value of manganese

20% daily value of copper

10% daily value of magnesium

Here are some tips and tricks to incorporate more walnuts into your own diet!  First, chop them up and sprinkle over salads and yogurt (Walnuts).  The flavor of maple enhances the taste of walnuts, so try a walnut salad with maple balsamic vinaigrette or a yogurt and walnut parfait that uses maple syrup as a natural sweetener.  Next, add walnuts into parsley or basil pesto recipes and pair with parmesan cheese… it’s delicious!  Also, try adding walnuts to your homemade granola recipe (Walnuts) or package of trail mix.  Furthermore, walnuts are wonderful in any and all types of desserts (Walnuts).  With the holiday season getting closer and closer and the season of autumn in full swing, give the desserts you make a nutritional boost with these tree nuts (Walnuts)!  Add them to pies, cakes and cookies, and always sprinkle them over a bowl of ice cream!

I hope this information is helpful!  Let me know how you incorporate walnuts into your diet this week!

Until Next Week…Plan Well, Pack Well, Live Well,

Katie 🙂

Works Cited

“Walnuts.” Whfoods.  The George Mateljan Foundation.  2013.  Web. 14 Oct. 2013. <http://www.whfoods.com/genpage.php?tname=foodspice&dbid=99#howtouse>