Tag: vegetable

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

20 Ways to Enjoy More Fruits and Vegetables

by Cara, posted in Articles

Building a healthy plate is easy when you make half your plate fruits and vegetables. It’s also a great way to add color, flavor and texture plus vitamins, minerals and dietary fiber. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal. Try the following tips to enjoy more fruits and vegetables every day.

1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers,tomatoes, mushrooms and zucchini.

2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.

3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.

4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.

5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.

6. Add color to salads with baby carrots,grape tomatoes, spinach leaves or mandarin oranges.*

7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner.Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets,carrots, celery sticks, cucumbers, snap peas or whole radishes.

8. Place colorful fruit where everyone can easily grab something for a snack-on-the-run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.

9. Get saucy with fruit. Puree apples, berries,peaches or pears in a blender for a thick,sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.

10. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli,squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.

11. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple,apple, peppers, cucumber and tomato as fillings.

12. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.

13. Top a baked potato with beans and salsa or broccoli and low-fat cheese.

14. Microwave a cup of vegetable soup as a snack or with a sandwich for lunch.

15. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed potatoes, pasta sauce and rice dishes.

16. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat frozen yogurt. Sprinkle with a tablespoon of chopped nuts.

17. Stock your freezer with frozen vegetables to steam or stir-fry for a quick side dish.

18. Make your main dish a salad of dark, leafy greens and other colorful vegetables. Add chickpeas or edamame (fresh soybeans).Top with low-fat dressing.*

19. Fruit on the grill: Make kabobs with pineapple, peaches and banana. Grill on low heat until fruit is hot and slightly golden.

20. Dip: Whole wheat pita wedges in hummus,baked tortilla chips in salsa, strawberries or apple slices in low-fat yogurt, or graham crackers in applesauce.

*See “Smart Tips to Build a Healthy Salad” at www.eatright.org/nutritiontipsheets for more tips on creating healthy salads.

Authored by Academy of Nutrition and Dietetics staff registered dietitian nutritionists.

Vitamin C Rich Foods: Citrus, Broccoli, Strawberries

Tackle Cold & Flu Season with Vitamin C & Immune Support

by Cara, posted in Articles

Vitamin C, also known as ascorbic acid, is a water-soluble vitamin well known for its role in supporting a healthy immune system.  Vitamin C is not made by your body, so it must come from foods you eat.  Vitamin C is found in many foods, not just oranges and orange juice.  Other sources of Vitamin C are citrus fruits, strawberries, kiwi, potatoes, tomatoes, green and red bell peppers, broccoli, and Brussel sprouts.  You can eat these foods raw or cooked.  However, prolonged exposure to heat or storage can cause nutrient loss.  To ensure the most nutrients, eat them as soon as possible after buying them, or if cooking them, steam or microwave them for a short time.

The RDA (Recommended Daily Allowance) varies by age and sex.  For adult men the RDA is 90 mg/day.  Adult women is 75 mg/day.  * Pregnant and lactating women have higher recommendations, smokers have an added 35 mg/day to RDA vs non smokers.

Below are the amount of Vitamin C in some popular foods:


(National Institute of Health, Vitamin C Factsheet for Health Professionals)

There is research that shows Vitamin C is necessary for growth and repair of tissue in the body, helps heal wounds, repair and maintain healthy teeth, skin and cartilage and improves the absorption of nonheme iron (the form of iron present in plant-based foods). Insufficient vitamin C intake causes scurvy, which is characterized by fatigue, inflammation of gums, widespread connective tissue weakness, and capillary fragility (when the smallest blood vessels, capillaries, become weak).

Vitamin C is an antioxidant, which fights free radicals in the body which can prevent or delay certain cancers and heart disease and promote healthy aging.  High doses of Vitamin C may be linked to shortening the length of cold symptoms.  However more research is needed and there are risk with high doses of Vitamin C supplementation, so check with your doctor.     

Strawberry Spinach Salad with Poppy Seed Dressing

Strawberry Spinach Salad with Poppy Seed Dressing

by Lisa, posted in Recipes
Strawberry Spinach Salad with Poppy Seed Dressing

Choose Strawberries for vitamin C, potassium, folic acid and fiber.

Salad:

  • 1 pound fresh strawberries, sliced
  • 2 cups fresh baby spinach leaves
  • 2 cups spring mix greens
  • 1/3 cup Clearly Organic Mixed Nuts, chopped

Dressing:

  • 1/3 cup Clearly Organic Olive Oil
  • 2 Tablespoons Clearly Organic Sugar
  • 3 Tablespoons white vinegar
  • 2 Tablespoons Clearly Organic Sesame Seeds
  • 1 Tablespoon poppy seeds
  • 2 Tablespoons onion, chopped
  • 1/4 teaspoon Clearly Organic Paprika
  • 1/4 teaspoon Worcestershire sauce
  • In a large bowl combine mixed greens, spinach, and berries.

In a jar with a lid add olive oil, sugar, vinegar, sesame seeds, poppy seeds, chopped onion, paprika and Worcestershire sauce. Secure lid to the jar and shake dressing until contents are evenly distributed. Just before serving top salad with the desired amount of dressing.

Mandarin Orange Rice and Shrimp Lettuce Wraps

Mandarin Orange Rice & Shrimp Lettuce Wraps

by Lisa, posted in Recipes
Mandarin Orange Rice and Shrimp Lettuce Wraps

Canned fruits can add flavor and nutrition to any meal! Choose can fruits that are packed in 100% juice or water. 

Ingredients:
11oz can Best Choice mandarin oranges, drained, juice reserved
Water (amount according to rice package directions)
1 Tbsp Best Choice vegetable oil, divided
1 tsp Best Choice salt
1 cup Best Choice brown rice
2 Tbsp bottled Thai sweet chili sauce plus additional for topping
1 pound medium Best Choice shrimp, peeled and deveined
12 whole large leaves of bibb or iceberg lettuce
1 cup matchstick cut or shredded carrots

Marinated
¼ cup Best Choice olive oil
¼ cup Thai chili sauce
Juice of ½ lime and some lime zest
Mix all marinate ingredients and shrimp together is a zip lock bag. Refrigerate for 1 hour.

Preparation
Follow package directions to cook the rice, substituting the reserved mandarin oranges juice for part of the water. Stir mandarin oranges and sweet chili sauce into cooked rice. Meanwhile, heat remaining 2 teaspoons oil in large skillet over medium heat. Add shrimp and sauté just until cooked though, about 4-5 minutes. Arrange lettuce leaves on large platter. Spoon rice mixture into center of each lettuce leaf. Top with carrots and shrimp. Drizzle with additional sauce.Serve with Mango Salsa
1 mango diced
½ lime juice
1 tsp chives
1 Tbls cilantro
salt and pepper to taste
Mix all ingredients together in a bowl. Chill and serve.

Greek Omelet with Egg Whites

Greek Omelet with Egg Whites

by Lisa, posted in Recipes
Greek Omelet with Egg Whites

Ingredients:
1/3 cup Best Choice® egg whites
3 – asparagus spears
1 tbsp Best Choice® feta cheese
4 – grape tomatoes, diced
1 tsp green onions, diced
1.2 tsp Best Choice® dill weed
1.2 tsp mint
2 – cucumbers
3 tbsp lemon juice
½ tsp garlic, diced
1 cup Best Choice® plain fat free Greek yogurt
Best Choice® salt & pepper to taste
Best Choice® cooking spray

Directions:

Tzatziki Sauce:

Peel cucumbers and chop into small pieces. Place into a serving bowl. Add dill, mint, lemon, and garlic to cucumbers and stir. Then, add yogurt and sprinkle with salt to taste.

Omelet:

In a medium skillet, sauté asparagus until tender, about 7 minutes. Set aside. In a small bowl, combine egg whites and tablespoon of the tzatziki sauce. Stir to combine. Spray non-stick skillet with cooking spray and bring to medium hear. Pour enough of the egg white-tzatziki mixture to spread evenly over the surface of the skillet. Cook until egg turns white, about 2 minutes. Slide omelet onto a plate and place asparagus, tomatoes, green onions and feta cheese in the middle. Fold the omelet into thirds to cover fillings. Serve hot with additional tzatziki sauce. Add salt and pepper to taste.

Italian Grilled Vegetables

Italian Grilled Veggies

by Lisa, posted in Recipes

Grilling this weekend? Don’t let the meat steal the show! Give your veggies some love with this recipe.

Ingredients:

  • ¼ cup Always Save Butter, softened
  • 2 tbsp lemon pepper
  • 3 medium bell peppers of different colors
  • 1 medium zucchini
  • 1 medium summer squash
  • 1 medium onion
  • 1 package button mushrooms
  • ¼ cup Always Save Italian Dressing


Directions:

While grill is heating, wash and chop veggies: seed peppers and cut into slices; chop zucchini and squash width-wise into ¼-inch circles; slice mushrooms; cut onion into ½-inch slices.

Whisk butter and lemon pepper together. Brush onto veggies.

To keep veggies in place on the grill, either skewer them and set directly on grill or form a foil packet (spray foil with cooking spray and place veggies in the middle of two slices of foil on grill). Cover and grill veggies over low-medium heat for 10-20 minutes or until tender. Turn frequently.

When veggies are finished, place them on a serving platter and drizzle with Italian dressing. Serve warm.

Feta Pita Pizza

Feta Pita Pizza

by Lisa, posted in Recipes

Ingredients:

  • 1 – pkg (5 ct) Greek pita flatbread
  • 1 – 2.25 oz can Best Choice® sliced ripe olives
  • 1 – 4 oz can Best Choice® sliced button mushrooms
  • 1 – 14 oz jar of pizza sauce
  • 1- 4 oz pkg Best Choice® crumbled feta
  • ½ tsp minced garlic
  • Best Choice® olive oil to coat baking sheet

Directions:

Pre-heat oven to 450° F. While the oven is heating, place the pita bread on a large baking sheet, coasted with olive oil. Spread 4 tablespoons of pizza sauce onto each pita bread, coating surface almost to the edge. Blend Feta with garlic. Evenly distribute all of the olives, mushrooms, and feta mixture on top of the sauce. Place into the oven and bake for 15 minutes. Serve and cut into quarters.