Nutrition Articles

Clean Eating 101: Ways to Detox Your Food

Nearly every day we hear about our foods and how they are becoming laced with synthetic ingredients.  If you want to avoid these synthetic ingredients, you need to learn how to detoxify the foods you are eating and choose healthier foods.

Here are some suggestions to detoxify and eat healthier this year:

• Clean your Produce.
• Avoid cans as much as possible.
• Choose Whole Foods.
• Shop for Safer Seafood.
• Watch your Animal Fat Intake.

In the News Celebrating World Vegan Month– Part II

(continued from Part I…)

Label reading and label awareness is especially important for those who follow a vegan diet. This is also very important to those who have animal-specific allergies. The Vegan Society suggests that everyone read labels and re-read labels, as over time ingredients of even your favorite foods may change. 

There is a difference between vegan products and “free-from” products, so being food conscious is extremely important for those who follow a vegan lifestyle. 

So, what do vegans eat? (Besides the obvious vegetables!) 

Essentially, vegans eat everything and anything that comes from plants: fruits, vegetables, nuts, beans, grains, seeds, and pulses. 

What about eating out as a vegan? 

Any chef worth their salt will be able to rustle up something vegan for you from ingredients they already have in the kitchen - and if you ask nicely, many will rise to the challenge of creating tasty vegan mains and decadent desserts. Contact them in advance so they’re not put on the spot. Be prepared to help them out with suggestions of easy vegan meals – some chefs need a little nudge to realize just how many of the delicious ingredients they use happen to be vegan anyway. 

Another thing that vegans need to do is find dairy replacements. Most stores these days offer “dairy-free” and vegan cheese, milk, yogurt, sour cream, ice cream and other foods that are safe to consume and in fact, tasty as their non-vegan counterparts.

In the News Celebrating World Vegan Month– Part I

Back in November 1944, founding members of The Vegan Society first coined the term “vegan” and for the past 80 years every November they celebrate World Vegan Month.

So this month we take a look into the culture of Veganism and talk about some of the ins and outs of this movement that has gained popularity over the past 80 years.

What is Veganism?

According to the Vegan Society, it is defined as “Veganism is a philosophy and way of living which seeks to exclude - as far as is possible and practicable - all forms of exploitation of, and cruelty to, animals for food, clothing, or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of animals, humans and the environment. In dietary terms it denotes the practice of dispensing with all products derived wholly or partly from animals.”

Those at the Vegan Society stress that veganism is not just about diet, but also a way of life. For example, vegans will not wear leather or suede and they will not use beauty products whose ingredients are derived from animals. 

When people follow a vegan diet, they often eat more fruits and vegetables and enjoy meals that contain more fiber and are lower in saturated fats. 

A vegan diet thrives off the following nutrients:

• Vitamin B 12
• Protein
• Omega 3 Fats
• Calcium
• Vitamin B
• Iodine
• Selenium
• Iron
• Zinc
• Vitamins K and A

(continued in Part II…)

Eating Healthy Spotlight on: Spinach

• The vitamin K in spinach provides 200% of the daily value in fresh spinach and nearly 1000% of the daily value in boiled spinach.
• Spinach is an excellent source of vitamin C and vitamin A, folate and magnesium.
• Cooked spinach is a great source of iron and is totally fat free.

Recipe: Wilted Spinach Salad

• 10 to 12 ounces spinach, washed and torn into pieces
• ¼ cup minced red onion
• 5 to 6 radishes, thinly sliced
• 2 hard-cooked eggs, 1 chopped and 1 sliced
• 2 to 4 slices bacon
• 1 to 1 ½ tablespoons bacon drippings
• 1 ½ tablespoons sugar
• 3 tablespoons vinegar
• 1 tablespoon water
• ½ teaspoon salt
• 1/8 teaspoon pepper 

Place prepared spinach in a large bowl. Add onions and radishes. Refrigerate, tightly covered. Fry or microwave bacon until crisp; remove to paper towel and set aside. In a small jar or measuring cup combine drippings with sugar, vinegar, water, salt and pepper. Refrigerate all ingredients until just before serving. When ready to serve, microwave the dressing on high for 30 to 45 seconds, or until mixture boils. Toss the chopped egg with the greens then pour the hot dressing over greens mixture; toss again lightly. Top with sliced egg and crumbled bacon.

Recipe:  Spinach Lasagna

• 2 egg whites
• 26 oz of prepared spaghetti sauce
• 24 oz of ricotta cheese
• 10 oz of Lasagna noodles, cooked
• 10 oz of frozen spinach, thawed and chopped, then squeezed dry
• 2 cups of mozzarella cheese, grated, reserve ½ cup
• ¾ cup of Parmesan cheese, grated and divided, reserve 2 tablespoons
• ½ teaspoon of salt
• ½ teaspoon of black pepper
• Olive oil 

Preheat oven to 350°. Prepare a 9x13 dish. Cook lasagna noodles as directed on the package, then rinse and drain. Combine parmesan cheese, ricotta cheeses with the egg whites, salt and pepper in a large mixing bowl. Pour ¼ cup of spaghetti sauce in the bottom of the baking dish and spread it out using a spatula. Cover the sauce with a single layer of lasagna noodles. Spread about half the cheese mixture over the noodles and then cover with about half of the spinach and shredded mozzarella cheese. Finish this layer with half of the remaining spaghetti sauce. Add a second layer of noodles, topping with the remaining cheese mixture, spinach, and mozzarella cheese. Top with the final layer of noodles and remaining spaghetti sauce. Sprinkle the reserved Parmesan cheese over the top and bake for 30 minutes. Remove from oven and set for 10-12 minutes.

Spring Eating 101: Get the Freshest Produce

Before hitting the grocery store or produce stands this season, check out what fruits and veggies you should be getting:

• Apricots – slightly soft, not bruised
• Artichoke – compact head, bright green color
• Asparagus – closed and compact tips, bright green stalks
• Avocado – should be a little “give” when squeezed
• Carrots – crisp, healthy tops
• Collard Greens – dark green, vibrant color
• Mango – more orange/red than green
• New Potatoes – last only a few days
• Pineapple – sniff the bottom for sweet aroma, check for firmness
• Rhubarb – check for bright, crisp stalks
• Spinach – avoid dried out or yellow stems
• Strawberries – pick fragrant, slightly soft ones
• Sugar Snap/Snow Peas – bright green, should feel like they have a snap (not limp)