Author: Cara

Men's Healthy Month

June is Men’s Health Month

by Cara, posted in Articles

Eating a healthy diet gives your body the energy and nutrients to fight disease and keep you feeling younger. Men, like all people, should have a diet focused on:

  1. Fruits and vegetables: at least 2 cups a day
  2. Whole grains: make half of your grain choices whole grain choices such as oatmeal, brown rice or whole grain bread, cereal and pasta
  3. Fiber: at least 38 grams of fiber per day for younger men; 30 grams of fiber per day for men older than 50.  Whole grains, barley, beans, lentils, fruits and vegetables are high in fiber, help manage hunger and fullness and help fend off certain cancers, such as prostate and colon.
  4. Fats: focus on unsaturated fats such as heart-healthy fats such as olive oil, canola oil, nuts, seeds, avocados and oil-based salad dressings in place of saturated fats such as full-fat dairy foods, high fat meat, fried foods, butter and high-fat sweets.
  5. Protein: lean meats, seafood,  and plant sources, like beans, peas and soy products

Energy Needs:

Since men have more muscle and typically are bigger than women, they require more calories throughout the day. Moderately active males likely need 2,200 to 2,800 calories per day. Your energy needs depend on your height, weight and activity level.  

Visit www.choosemyplate.gov for customized energy needs and meal planning.

Health Risks:

Many of the typical health risks for men are related to behaviors that are more prevalent in men, such as smoking and drinking, unhealthy or risky choices, and putting off regular doctor visits or medical care. There are also health conditions that only affect men, such as prostate cancer and low testosterone. Many of the major health risks that men face – like colon cancer or heart disease – can be prevented and treated with early diagnosis. Screening tests can find diseases early, when they are easier to treat. It’s important to get the screening tests you need.

According the CDC, the top 10 causes of death for men in 2017, were:

  1. Heart Disease (24.2%)
  2. Cancer (21.9%)
  3. Unintentional Injuries (7.6%)
  4. Chronic Lower Respiratory Disease (5.2%)
  5. Stroke (4.3%)
  6. Diabetes (3.2%)
  7. Alzheimer’s Disease (2.6%)
  8. Suicide (2.6%)
  9. Influenza and Pneumonia (1.8%)
  10. Chronic Liver Disease (1.8%)
FMI's Recipe for Safely Preparing Food at Home

A Recipe for Safely Preparing Food at Home during COVID-19

by Cara, posted in Articles

“What’s for dinner?” isn’t the only question we’re asking ourselves or family members these days. It’s “What’s for breakfast, lunch, dinner, and a snack in between?” Plus, it’s how to purchase and prepare these meals safely.

As the COVID-19 pandemic keeps more of us at home, purchasing and preparing food is on our minds now more than ever. Our friends at FMI have a simple 4-step recipe, sprinkled with tons of resources, to ensure you can safely protect yourself, friends and families while prepping food.

Women's Health Month

May is Women’s Health Month

by Cara, posted in Articles

In May, we are focusing on Women’s Health.  There are several diseases that are more common among women and because of this, women should be aware of their increased risk. Take the preventative measures and make the lifestyle changes now before it is too late. Scroll down to learn more.

Heart Disease:

            Women are often surprised to learn that they are at an increased risk for heart disease. About 27% of female deaths are because of heart disease; it actually kills more women a year than cancer. The best ways to prevent heart disease are healthy lifestyle changes such as:

  1. Stop smoking
  2. Consume a heart-healthy
  3. Be physically active.
  4. To learn more, click here!

Cancer:

            The two most common cancers among women are lung and breast cancers.  Cancer is the second leading cause of death with 22% of all female deaths. Major lifestyle changes can help prevent cancers, such as diet changes and incorporating more exercise. Some healthy diet tips include:

  1. Keep a healthy weight
  2. Limit high calorie, low nutrient foods
  3. Eat vegetables, fruits, whole grains and legumes
  4. Focus on plant proteins
  5. Limit alcohol

Stroke:

            The leading cause of long-term disability for women is stroke. Be sure to eat plenty of fresh fruits and vegetables. Eating foods low in saturated fats, trans fat, and cholesterol, and high in fiber can help prevent high cholesterol. Limiting salt (sodium) in your diet can also lower your blood pressure. It is important to learn the signs and call 911 immediately if someone is experiencing:

  • Numbness or weakness in face, arm or leg
  • Sudden confusion
  • Trouble speaking or understanding
  • Sudden difficulty seeing
  • Dizziness or loss of balance
  • Abrupt, severe headache

Osteoporosis:

Osteoporosis causes bones to become brittle and weak, and can break easily. It is most commonly found in the wrist, hip and spine. All women should be tested and take precautionary measures, but the group that is at the highest risks are white and Asian women that are past menopause. There are several ways to prevent or slow the onset of osteoporosis such as medications, a healthy diet and performing weight bearing exercise. The food that you eat can affect your bones. Learning about the foods that are rich in calcium, vitamin D and other nutrients that are important for your bone health and overall health. 

Calcium containing foods include: Collard greens, turnip greens, kale, okra, Chinese cabbage, dandelion greens, mustard greens, broccoli, dairy products, canned sardines and salmon (with bones).

Vitamin D containing foods: Fatty fish varieties such as salmon, mackerel, tuna and sardines.

Look for fortified foods; calcium and vitamin D are sometimes added to certain brands of juices, breakfast foods, soy milk, rice milk, cereals, snacks and breads.

Heart Healthy Foods

Add Veggies for a Healthy Heart Boost

by Cara, posted in Articles, Recipes

Sponsored by Libby’s®

According to the World Heart Federation, every year 17.9 million lives are taken due to Cardio Vascular Disease and at least 80% of these deaths could be avoided. So how can this astonishing number of deaths each year be prevented? Well, looking after your heart consists mainly of eating well, exercising, and reducing your use of alcohol and tobacco.

Eating well and exercising are at the top of the list of things to keep your heart healthy. It is vital that we eat the right foods; foods that keep us full and energized so that our hearts remain strong and fit.

A balanced diet is key to a healthy heart, and a healthy heart is the key to a healthy body. At Libby’s® Canned Fruit and Vegetables we have an array of recipes that can contribute to a balanced overall diet. Libby’s® products are the perfect staple ingredient to buy.  They will save you money, time, and can help you slot vegetables into all your meals, therefore contributing to a well-adjusted lifestyle.

We have selected some of our favorite vegetable-packed meals to get you on your way to a healthy heart.

https://getbacktothetable.com/index.php/recipes/baked-acorn-squash-curried-vegetables

https://getbacktothetable.com/index.php/recipes/quick-and-healthy-fried-quinoa-mixed-vegetables

https://getbacktothetable.com/recipes/loaded-beet-hummus

For more recipe ideas and inspiration, check out Libby’s® Recipe Box and Facebook, Twitter and Instagram pages.

Hand washing, masks and hand sanitizer

Staying Well During COVID-19

by Cara, posted in Articles

According to the CDC, the novel coronavirus, also known as COVID-19, is a new type of virus that has never been seen before now. There is no vaccine and it can spread very easily from person to person, meaning that one of the best ways to prevent getting infected, is to limit exposure to other people.

According to the CDC, there are several ways to protect yourself and others during this pandemic:

  • Wash hands correctly and often. To learn proper hand-washing techniques, watch this video: https://youtu.be/d914EnpU4Fo.
  • Use hand sanitizer that is at least 60% alcohol.
  • Avoid touching eyes, nose and mouth.
  • Avoid close contact with others.
  • Cover all coughs and sneezes.
  • Stay home if you are sick.
  • Clean and disinfect often. To learn how to properly disinfect your home, click here.

Symptoms for COVID-19 appear after 2-14 days after being exposed to the virus. The CDC recommends staying home and speaking to your healthcare provider if you have a fever, cough or shortness of breath. If you have emergency warning signs for COVID-19, get medical attention right away. These emergency warning signs include trouble breathing, persistent pain or pressure in your chest, new confusion or inability to arouse, and blueish lips or face. It is important to remember that this is not an inclusive list of symptoms and you should contact or seek medical attention if there are other severe or symptoms.

Stress prevention through nutrition and exercise

Managing Stress with Nutrition

by Cara, posted in Articles

Everyone has some kind of stress in their life, whether that be with your relationships, careers, finances or just day to day tasks that need to be completed. During these times of stress, it may feel nice for a moment to reach for the candy, TV remote or even alcohol but all of these are temporary escapes. To truly manage your stress in a healthy way, it takes a change in your lifestyle. A good diet is key to reducing stress and feeling better in your body.

 According to Harvard Health Publishing, short term stress can actually slow or stop your appetite, this is caused by your brain releasing corticotrophin hormone and your kidneys releasing epinephrine. The opposite is true if the stress is long term; if the stress persists, then your adrenal glands release cortisol which can increase your appetite. Research has shown that people tend to go for the more fatty and sugary foods during this time because of the perceived effects that these “comfort foods” have on them. Along with a poor diet during times of stress, many other factors may play a part in increased weight gain such as loss of sleep, less exercise and more consumption of alcohol. Along with the preexisting stress that is causing all of this to happen, these factors can also add to the stress that a person is dealing with and then a bad cycle forms. To reduce the impacts of stress, it is important to learn how to deal with stress.

6 helpful tips that can help you manage stress and keep it from getting out of control:

  • Eat and exercise regularly
  • Get healthy fats, such as from flaxseeds, walnuts and fish oils.
  • Eat your vegetables
  • Add high fiber foods such as oatmeal, nuts, beans, fruits and vegetables.
  • Try to get more sleep instead of drinking caffeine
  • Buy healthier snacks in case you do feel like stress eating

Along with these healthy lifestyle tips, these foods have been shown to help reduce stress:

  • Vitamin C such as oranges and other citrus fruits have been shown to lower cortisol levels.
  • Complex carbohydrates such as whole grains, fruits and vegetables have been shown to help increase serotonin levels and stabilize blood pressure.
  • Magnesium such as spinach, leafy greens, salmon and soybeans can help improve sleep quality.
  • Omega 3 Fatty Acids such as fatty fish (salmon and tuna), nuts and seeds (flaxseeds, pistachios, walnuts, and almonds) can help reduce stress hormones.
  • Herbal teas have been shown to have calming effects and decrease stress inducing insomnia, anxiety and anger.

A healthy balanced diet is the first step in trying to manage your crazy stressful life because what you put into your body effects how it functions and how you feel. A healthy lifestyle can not only help you manage your stress but also live a fuller happier life.

Sources

https://www.health.harvard.edu/healthbeat/how-stress-can-make-us-overeat

https://exploreim.ucla.edu/nutrition/eat-right-drink-well-stress-less-stress-reducing-foods-herbal-supplements-and-teas/

https://campushealth.unc.edu/health-topics/nutrition/nutrition-and-stress

Bob's Red Mill Breakfast

The Importance of Fiber in Breakfast

by Cara, posted in Articles, Recipes

Sponsored by Bob’s Red Mill

Many of us know that a high fiber diet keeps your system running smoothly, but how about the importance of fiber in your breakfast?

Fiber stays in your stomach longer than other foods and when paired with other ingredients helps to keep you full. It also can help to maintain your blood sugar, lower your cholesterol and aid in maintaining a healthy weight. Integrating foods high in fiber and protein into your morning routine is one way to keep yourself on track and feeling good for the remainder of the day.

From breakfast cereals high in fiber to high-fiber bread and fruit, there are lots of different (and tasty) ways to consume fiber for breakfast.

Let’s dive into reasons for eating fiber in the morning and explore some delicious fiber-filled breakfast recipes.

5 Reasons to Eat Fiber in the Morning

  1. Digestion

Fiber aids in digestion and ensures that your system runs smoothly throughout the day.

  1. Blood Sugar

Fiber maintains your blood sugar levels (so you don’t crash later on in the day).

  1. Weight

Fiber stays in your stomach longer than other foods, meaning you’ll feel full throughout the morning and may be less likely to overeat. With fiber in your breakfast, you’re more likely to bid farewell to the midday snack attack!

  1. Heart Health

Fiber can improve cholesterol levels by lowering LDL (or bad cholesterol).

Soluble Fiber vs. Insoluble Fiber

The Importance of Fiber in Breakfast _ Bob’s Red Mill

There are two types of fiber your body needs, soluble and insoluble, and many sources of fiber contain both of these.

Soluble fiber works to bind with water in your system and create a gel to slow digestion. It’s in foods like oranges, apples and oats, and can also be found in the skin of fruit and seeds. It helps you to feel full and gives the feeling of long-lasting energy throughout the day.

Insoluble fiber can be found in wheat bran, veggies and whole grains. It helps food pass through the stomach and intestines and (for lack of another phrase) adds bulk to the stool. Work to incorporate both of these types of fiber into your breakfast to get the full range of fiber benefits.

Inspiration for Fiber-Filled Breakfasts

From pancakes to granolas, here are some of our favorite ways to enjoy fiber in the morning.

Buckwheat Pancake and Waffle Whole Grain Mix

Making the switch to a hearty pancake and waffle mix like this Buckwheat Pancake and Waffle Whole Grain Mix is a good way to incorporate fiber into your morning. It’s made with Organic Whole Grain Buckwheat Flour and Organic Stone Ground Whole Wheat Pastry Flour. The buckwheat contains a good amount of fiber and adds a unique and delicious taste. It’s also a good source of protein and calcium. Although it’s commonly thought of as a cereal grain, buckwheat is a fruit seed related to rhubarb and sorrel. It’s a good choice for people who might be sensitive to wheat or grain. Top your buckwheat pancakes with sliced apple and a bit of pure maple syrup.

Gluten Free Honey Oat Granola

Our Gluten Free Honey Oat Granola is a high-fiber whole grain cereal made with gluten free oats. You can enjoy it over yogurt or with milk and milk alternatives. You can even eat it just as is! This recipe for Honey Oat Granola Pancakes combines our Gluten Free Honey Oat Granola with almond milk, eggs and oil to create a beautiful and delicious pancake. Try serving these pancakes with oranges or figs for a morning treat.

Bob’s High Fiber Bran Muffins

These Bob’s High Fiber Bran Muffins are high in fiber and include wheat bran, whole wheat flour, raisins, milk, oil and egg. For a bit of extra protein, serve them with peanut or almond butter and a good Greek yogurt. They’re made with wheat bran, whole wheat flour, raisins, milk, molasses or honey, oil and egg. If you’d like, you can also add applesauce and nuts to the mix. These muffins are great to keep on hand for a fiber-filled breakfast on the go.

Moist Molasses Bran Muffins

These Moist Molasses Bran Muffins are made with wheat bran, whole wheat flour and applesauce. You can sweeten them with molasses or honey (or a mix of both) and even add chopped nuts into the mix. Like Bob’s High Fiber Bran Muffins, they taste good with a dollop of nut butter and a mug of hot coffee.

Organic Whole Oat Groats

Bob’s Organic Whole Groats are both hearty and chewy and are an amazing source of fiber. This basic preparation for oat groats can be fine-tuned for breakfast by adding fresh fruits like pears and bananas for an extra fiber boost.

Tart Cherry and Chocolate Covered Almond Muesli Energy Poppers

Our Chocolate Protein Powder is made from pea protein powder, chicory root fiber, chia seeds and beneficial probiotics. It’s sweetened with monk fruit extract and is vegan, gluten free and a great source of iron, protein and fiber. Try using it in this recipe for Tart Cherry and Chocolate Covered Almond Muesli Energy Poppers. Packed with fiber, these poppers are great for a morning treat or an afternoon snack. But like the recipe headnote states, with their delicious yet sophisticated flavor, they’re truly good anytime.

Cottage Cheese Breakfast Parfait

Inspired by our grandmother’s pairings of pear and cottage cheese, this beautiful Cottage Cheese Breakfast Parfait is filled with everything you need for a nutritious start. From protein to healthy fats to fiber, this parfait will get you going and keep you energized throughout the morning.

Whole Grain Fruit Muffins

These Whole Grain Fruit Muffins are filled with fiber and flavor. They’re a great way to feature seasonal fruit like peaches or apples and taste yummy when served with warm butter or jam. They’re made with ingredients like Quick Cooking Rolled Oats, Unbleached White All-Purpose Flour, wheat bran and 7 Grain Hot Cereal. With a hint of cinnamon and honey, they smell incredible when wafting through the kitchen (especially on an autumn morning).

Healthy Chocolate Protein Pancakes

These pancakes might be light and fluffy, but they’re a nutritional powerhouse. Packed with plant-based protein and fiber, our Healthy Chocolate Protein Pancakes make for a decadent and delightful breakfast. They’re served with a chocolate syrup made from fiber-filled ingredients like dark chocolate and bananas. Drizzle your pancakes with the syrup and indulge happily in this healthy breakfast treat.

High Fiber Cinnamon Apple Muffins

These High Fiber Cinnamon Apple Muffins are kid-friendly and fiber-filled. They’re made with cane sugar, unsweetened applesauce, vanilla extract, oil, ground cinnamon, milk, Organic High Fiber Pancake Mix and diced apples. After whisking together the cane sugar, applesauce, vanilla and oil, slowly stir in the milk. Add pancake mix, cinnamon, and dried apples and stir in until just combined. Fill your muffin tin, bake and after 30 minutes, enjoy your warm, wonderful breakfast!

PB&J Crumble

Our Extra Thick Rolled Oats are known for their protein and fiber goodness. One of our favorite ways to eat them is in this PB&J crumble. Although it can also be a dessert, this crumble works well for breakfast when paired with almond milk or yogurt. The filling is made from grapes and the crumble incorporates ingredients like coconut oil, crunchy peanut butter, coconut milk, Gluten Free Organic Thick Rolled Oats, sorghum flour, organic coconut sugar and salt.

Organic High Fiber Pancake Mix

Get your fiber the extra fun Bob’s Red Mill way with a big stack of high fiber pancakes! Our Organic High Fiber Pancake Mix includes stone ground whole wheat pastry flour, Scottish oatmeal, flaxseed meal, oat bran, wheat germ and a bit of pure cane sugar. It’s filled with 7 grams of fiber and 7 grams of protein per serving, so it’s the perfect way to start your day with an energizing boost.

Now that you know about the importance of fiber in a diet—especially a breakfast diet—we hope you’ll start to integrate it into your morning routine.

Fiber in the morning helps with everything from digestion to maintaining a healthy weight. Luckily, many Bob’s Red Mill products contain fiber to get you going and leaving you feeling great throughout the day.

Have any favorite recipes you like to make to get your fiber in the morning? Feel free to share them with us in the comments below. From muffins and granolas to pancakes, we’re always on the lookout for the next fun (and fiber-filled) recipe.

Paleo vs. Keto

Keto vs. Paleo: What’s the Difference?

by Cara, posted in Articles, Recipes

Sponsored by Bob’s Red Mill

When it comes to paleo vs. keto diets, the details and differences between the two can at first seem confusing. 

Overall, the paleo diet tends to emphasize whole foods and eliminate grains, legumes and processed foods. The keto, or ketogenic, diet tends to be more calculated in the way it handles the adjustment of carbs, proteins and fats (with a big emphasis on the fats).

Let’s take a closer look at the keto vs. paleo diet and see which plan is right for you!

Basics of the Paleo Diet

Keto vs. Paleo: What's the Difference? | Bob's Red Mill Blog

Sometimes referred to as the “caveman diet,” paleo eaters avoid legumes, sugar, dairy, processed foods and grains. Instead, they enjoy grass-fed meat, vegetables, seafood, eggs, fruit, nuts (like almonds), almond and olive oil, coconut and tubers. They believe that following a pre-agriculture diet helps with increased energy and weight loss. Get in with the hunter-gatherers that came before us and thrive.

At Bob’s Red Mill, we have a whole line of paleo-friendly foods, like Paleo Style Muesli, Paleo Baking Mix, Almond and Coconut Flours, seeds and more. 

Paleo Recipes

From brownies to energy bites, here are a handful of our favorite paleo Bob’s Red Mill recipes. 

Paleo Brownies 

These Paleo Brownies are rich, fudgy, moist and delicious! They’re made with just eight ingredients: honey, unsweetened chocolate, coconut oil, vanilla extract, eggs, cocoa powder, salt and our Paleo Baking Flour. This brilliant multi-purpose flour is a wonderfully unique blend of almond flour, arrowroot starch, coconut flour and tapioca flour. These ingredients are combined in perfect proportions, which makes it ideal for grain free baking and cooking. Not only can you use it to create delectable brownies, but it’s also good for grain free pizza, flatbread, crackers, cookies, muffins, cakes and pancakes. 

Paleo Muffins

If you’re looking for a tasty paleo breakfast, these Paleo Muffins are the way to go! They’re made with Paleo Baking Flour and burst with flavors of lemon and blueberry. We love that they’re so easily customizable. You can mix in anything like fruits, nuts, seeds and dark chocolate. This particular recipe makes 12 muffins, so you can double it and keep them on hand for the week ahead. If you’d like a little extra paleo-friendly protein, consider a dollop of almond butter on top and a smoothie on the side.

Cassava Pasta

Keto vs. Paleo: What's the Difference? | Bob's Red Mill Blog

Cassava flour is an excellent choice for paleo pasta! If you’re intrigued by the idea and looking to experiment, try this Cassava Pasta recipe from Bob’s Red Mill. The pasta itself is made from our Cassava Flour, egg and turmeric, though there’s also an option for an egg-free version of the pasta. The end result is tender with a mild flavor due to the flour. If love the taste of the flour, you can use it to bread meat and seafood, too, or even use it to replace the breadcrumbs in meatballs and veggie burgers. 

Paleo Pineapple Upside Down Cake

Escape to the tropics with this Paleo Pineapple Upside Down Cake. It’s paleo, vegan and a beautiful addition to gatherings of all sorts. After the pineapple slices and maraschino cherries have been arranged to your liking, pour the batter over the fruit and let it bake. Once it cools, you can top it with whipped cream or coconut cream or fresh fruit. Pair this cake with some tropical tea and tropical tunes and melt into the ultimate mode of relaxation!

Paleo Cashew Vanilla Energy Bites

These Paleo Cashew Vanilla Energy Bites from Kelly of Tasting Page are a great snack when you’re on-the-go. Whip up a batch and pop them in your mouth before or after the gym, on your way to work or in between breaks at school. There are lots of variations for paleo energy bites, but the flavor of these ones is just delicious! With just organic cashews, unsweetened coconut, dates, vanilla, coconut oil and our Vanilla Protein Powder Nutritional Booster, you’ll be good to go for the afternoon ahead!

Basics of the Keto Diet

Keto vs. Paleo: What's the Difference? | Bob's Red Mill Blog

When it comes to keto vs. paleo diet, the keto diet is low in carbohydrates and rich in fat. Also known as the ketogenic diet, this diet has become known as a popular potential way to lose weight.

Although it’s similar to the paleo diet, the keto diet is known for its high intake in fat content and moderate intake in protein content. Paleo, in contrast, is known to be high in protein and moderate in fat. 

Keto Recipes

If it’s something keto-inspired you’re searching for, try one of these delightful recipes below!

Allspice Keto Muffins

These Allspice Keto Muffins from The Keto Diet by Leanne Vogel are chock full of nutritious ingredients. They’re filled with ingredients like almond flour, flax seeds, coconut oil and raw walnut pieces. One of the main differences you’ll notice in keto vs. paleo is that keto encourages alternative sweeteners, like the confectioners’ style Erythritol that’s used in this particular recipe. Slather some coconut oil on top to give these muffins an additional boost of fat and enjoy! 

Avocado Lime Smoothie 

Keto vs. Paleo: What's the Difference? | Bob's Red Mill Blog

This Avocado Lime Smoothie was developed by superfood chef Julie Morris and features the flavors of creamy avocado and bright lime. Not only does it taste great, but it’s entirely gorgeous and vibrant, too! Simply add Protein & Fiber Nutritional Booster to your blender alongside avocado, baby spinach, lime juice, fresh mint leaves, coconut water and ice, then sit back and sip!

BBQ Chicken Pizza

It’s true, you can still eat pizza even when you’re trying out a new diet or lifestyle! At Bob’s Red Mill, we love pizza and we think it’s so fun to experiment with different crusts and flavors. This BBQ Chicken Pizza is made with a paleo pizza crust created from our Paleo Baking Flour. Topped with barbecue sauce (make sure it’s keto friendly), creamy cashew sauce, red onion and cilantro, this pizza is perfect for a quick and easy lunch or dinner. It’s a good one to make for a gathering where some folks are keto or paleo and some aren’t, as you can customize the crust to fit your taste!

Coconut Crusted Mahi Mahi

Seafood is a large component of both the paleo and keto diet. This Coconut Crusted Mahi Mahi is gluten free, lactose free, soy free and high in fiber. The beautiful mahi-mahi fillets are crusted with our Organic Coconut Flour, Shredded Coconut, minced ginger, sea salt, garlic powder and lime. Honey is also incorporated, though if you’d prefer to leave out the sweetener, you can omit that. Pair this fish with a side of leafy green sautéed in coconut oil for an extratropical flavor. 

Blackberry Vanilla Protein Pops

If you thought you weren’t allowed to have popsicles while following a diet, think again! These Blackberry Vanilla Protein Pops are ideal for warm-weather days spent in the sunshine. They’re made with fresh blackberries, lemon zest, hep milk and Vanilla Protein Powder Nutritional Booster. The recipe calls for agave nectar but again, you can keep out that sweetener to stay more closely in line with a strict keto diet. 

Pumpkin Seed Butter

Keto vs. Paleo: What's the Difference? | Bob's Red Mill Blog

Whether you’re throwing them into your salads or making your own butter, seeds are a fantastic addition to the keto diet. This Pumpkin Seed Butter calls for just two ingredients (pumpkin seeds and salt) and is so easy to whip up. You can keep it in the fridge and let it come to room temperature before your snack attack arises. Spread it across celery sticks and top it unsweetened dried cherries to stay in line with all things keto. 

When it comes to paleo vs. ketogenic diet, the main differences are the contrasts of fats to proteins. Keto tends to be higher in fat, whereas paleo tends to be higher in protein. 

Of course, as with any diet or lifestyle change, so much of it is up to how it makes you, the eater, feel! At Bob’s Red Mill, we love the idea of moderation and incorporating whole ingredients that make you feel good from the inside out.

After all, is there anything more blissful than a slice of chocolate cake or a Saturday morning donut? The real beauty lies within the fact that foods are so easily customizable! Your cake can be made paleo and your donut can be made keto.

The options truly are endless and for that, we’re thankful!

From all of us at Bob’s Red Mill, thank you for reading!

Recipes with fruits and vegetables

Balanced Meals with Libby’s® Fruits & Vegetables

by Cara, posted in Recipes

What exactly is a balanced meal? There are so many factors that help define a meal – there are seasonal, cultural and holiday considerations and occasions, time of day differences, dietary preferences, allergy restrictions, and more. Even the size and frequency of your meals is up for personal interpretation.

While what you prefer for breakfast during the work week is going to be different than what you eat at a family holiday party, both are considered meals, and there are ways to create a something nutritious and balanced in both scenarios.

There are two, fairly easy questions you can ask yourself when making a meal:

    What is my source of protein?

    What is my source of carbohydrates?

These two questions will help you balance out your meal to make sure you are getting enough of the right nutrients. The best part? These two questions work for gut-checking what you’re preparing at any time and for any occasion.

Here is why you should focus on your sources of protein and carbohydrates:

Protein is needed for growth, repair, and maintenance.  This includes muscle tissues, bones, nails, hair, skin, blood, and cartilage. Food sources: Meat, fish, seafood, beans, eggs, nuts, soy.

Carbohydrates provide your body with fuel for energy.  The fiber from carbs promotes good digestion, blood sugar decrease, and heart health benefits. Food sources: Potatoes, rice, bread, vegetables, fruits, sugar.

Libby’s® Canned Fruit & Vegetables are a source of carbohydrates that can provide your body some of the nutrients it needs. You can easily open a can of Libby’s® fruits or vegetables, add a protein of your choice, and just like that you have an easy balanced meal covering your nutrition basics.

Below are some recipes showing you how Libby’s® can be incorporated into a balanced meal.

http://www.getbacktothetable.com/index.php/recipes/sweet-and-spicy-grilled-jerk-chicken

http://www.getbacktothetable.com/recipes/easy-vegetable-beef-soup

http://www.getbacktothetable.com/recipes/skillet-chicken-pot-pie-pasta

For more recipe ideas and inspiration, check out Libby’s® Recipe Box and Facebook, Twitter and Instagram pages.

Sponsored by Libby’s & Seneca Foods