Nutrition & Wellness

Follow Healthy Eating Plan based on the latest advice of health and nutritional professionals from American Heart Association who provides dietary guidelines.

Here is a easy-to-follow guide to delicious healthy eating and you dont have to give up your favorite foods. Remember its important to follow your healthy eating plan for all meals and over long periods of time for optimal results. By following your healthy eating plan may do more to improve your overall health by reducing your risk to chronic health problems.

Many factors increase a persons risk for heart disease and stroke but eating a low in saturated fat, trans fat and cholesterol can help reduce some of the risk for these diseases. The secret for success in eating for a healthly heart is balance. If you have some food high in saturated fat for dinner, balance it with lower-fat foods such as steamed vegetables or a fruit for dessert. The same idea applies to high saturated-fat, trans-fat and salty snacks. Eat small amounts, and balance them with foods low in saturated -fat, trans-fat, cholesterol and soduim, such as fruits, vegetables and fat-free milk products.

10 Heart Healthy tips

  1. Choose foods naturally low in saturated-fat, trans-fat and cholesterol.

  2. Choose fat-free or low-fat dairy products.

  3. Use lean meats.

  4. Switch to fat free milk.

  5. Try fat-free puddings and frozen desserts.

  6. Eat low-fat breads, cereals and pastas.

  7. Monitor your intake of foods high in cholesterol.

  8. Use less fat in cooking, try fat-free non-stick vegetable cooking sprays.

  9. Bake, grill, air-fry, steam, poach or microwave foods instead of frying them.

  10. Enjoy the taste of foods without sauces or gravies.

Plant Based Diets

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What are Cruciferous Vegetables?

Cruciferous vegetables are from the Brassicaceae family with many genera, species, and cultivars being raised for food production such as cauliflower, cabbage, kale, garden cress, bok choy, broccoli, brussels sprouts, mustard plants and similar green leaf vegetables.

 

Most crucifiers contain vitamin C, & K, folate, potassium, calcium, selenium, and fiber but what seperates them from other vegetables is that studies have shown impressive health benefits associated with sulfur-containing chemical compounds called glucosinolates.

 

Located in crucifer cells, glucosinolates and the enzyme myrosinase are physically seperated, but when the vegetables are chewed or chopped the substances combine to new compounds called Metabolites. As a result; in the liver, sulforaphane stimulates production of the bodies master antioxident, glutathione (Perry, M. 2021).

Sulforaphane has been identified as being important in disease prevention and treatment and plays an important role in processing functional nutrition that is vital in supporting liver function. According to, Jesse Haas, CNS, LN, a functional nutritionist "sulforaphane increases the livers ability to deliver enzymes that help with detoxification and biotransformation."

 

Indole-3-carbinol is another Metabolite formed when cruciferous vegetables are chopped, chewded, or digested by gut bacteria. It plays an important role as an antioxidant and may help fight against cancer. It also assists in how the body breaks down estrogen and may help the body convert estrogens to their beneficial form instead of the less favorable form (Perry, M. 2021).

Fruits and Vegetables

Healthy Eating

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Harvesting Vegetables

Real Food

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Chopping Vegetables

Meal Planning

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Plant-Based Comfort Food

When you here the term "comfort food"you typically think of health foods because they are often hearty, rich foods, doused in butter or some other creamy sause with no vegetables in sight. By switching to a plant-based diet you can still enjoy some of your favorite home-cooked comfort food you crave with added nutrition. 

Example of nutritious plant-based comfort foods:

Nachos Verdes

  12 oil-free corn tortillas

11/2 cups lima beans

11/2 cups corn

    1 cup finely chopped onion

    2 colves garlic, minced

 1/2 tsp. ground cumin

 1/2 tsp. Mexican oregano

      Sea Salt, to taste

   1 recipe green sour cream

   1 cup purchased salsa verde

 1/2 cup thinly sliced scallions

 1/4 cup finely chopped cilantro

   2 cups shredded romaine lettuce

   1 avacado, halved, seeded, peeled, and chopped

Theater Nachos
Breakfast

Blueberry-Poppy Seed Pancakes

2 Tbsp. flaxseed meal

1 1/2 cup whole wheat flour

3/4 cup quick oats

2 1/4 tsp. baking powder

2 tsp. poppy seeds

1/4 tsp. sea salt

1 1/2 plant milk soy, almond

2 Tbsp pure maple syrup

1 Tbsp lemon juice

1 1/2 cups fresh blueberries

Stack of tasty Poppy seed Pancakes with maple syrup, yogurt and blueberries. Sweet breakfa
Lunch

Lentil Sloppy Joes

1 cup chopped onion

1/2 cup red bell peppers

3 1/3 cups vegetable broth

1 Tbsp. chilli powder

14.5 oz diced tomatoes

1 1/2 brown lentils

2 Tbsp. brown sugar

2 Tbsp. soy sauce

2 Tbsp. dijon mustard

1 tsp. rice vinegar

1 tsp. worcestershire sauce

Whole grain hamburger buns

Sloppy lentils for two, served in the evening glow outdoors with a side of sauteed fiddle
Dinner

Spaghetti Marinara with Lentil Balls

1 cup brown lentils

1 8-oz cremini mushrooms

1 cup chopped onion

3 small colves garlic

1/4 cup whole wheat flour

3 Tbsp soy sauce or tamari

2 Tbsp tomato paste

1 Tbsp nutritional yeast

1 tsp dried oregano

1 tsp onion powder

1 lb. whole grain spaghetti

6 cups marinara sauce

2 Tbsp. chopped fresh basil

*use reduced or no-salt items.

Spaghetti bolognese with beef meatballs and parsley.jpg

      Nutrition & Energy

Meal Replacement & Protein Shakes

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