Food Swap Friday – Walnuts for Croutons

Are you like me, and absolutely NEED that crunch and flavor of croutons on your salad? I know those little things are bad for me, but I neeeeeeed them!

Well maybe this swap will help me… Croutons are high in sodium, often coated in butter, and full of empty calories—around 10 per piece, which can tally up in a hurry. Obviously, not the best way to top your microgreens, right?

A healthier crunch alternative is walnuts, which are loaded with nutrients like omega-3s that are good for you, but will also help keep you satisfied, with the added bonus of fiber and protein!

Whole Foods Wednesday – Garbanzo Beans

You may know these as garbanzo beans, and you may know them as chickpeas, but either way, you cannot have Hummus without them!

These little buddies boast fabulous fiber content, and are a clean source of protein! They have a delicious nut-like taste and a buttery, yet starchy, pasty texture.

Both the outer layer and main inner portion of garbanzo beans contain a wealth of phytonutrients. The outer seed coat can be concentrated in flavonoids, including quercetin, kaempferol and myricetin. The interior of the beans is typically rich in ferulic acid, chlorogenic acid, caffeic acid and vanillic acid. All of these phytonutrients function as antioxidants, and many also function as anti-inflammatory nutrients. Garbanzo beans are an excellent source of molybdenum and manganese, and a very good source of folate and copper as well as a good source of dietary fiber, phosphorus, protein, iron and zinc.

Tiny but mighty — are you a fan?

garbanzo-beans

 

Superfood Saturday – Goji Berries

Goji. Goji berry. That’s fun to say… don’t mind me, I love things with fun names. Anyways…

You have probably heard of today’s superfood, but have you tried them? Goji berries are a good source of vitamins and minerals, including:

  • vitamin C
  • fiber
  • iron
  • vitamin A
  • zinc
  • antioxidants

They are also a low sugar nutritional option, making them ideal for Diabetics (but as with anything else, you might wish to discuss this with your medical team!)

goji-berries

Try It Tuesday – Butternut Squash Mac and Cheese

You guys… I swear… I would never fib to you. So I am serious when I say, if I didn’t know this was made with butternut squash and was healthier, I would have no idea. It works, seriously, and it is SO delicious.

My husband and I made it last week because I have been craving mac n cheese, and then a friend posted this recipe in our Challenge Group so my mind connected the dots and voila, dinner idea!

We didn’t use parsley, but it was optional anyways. I personally prefer cavatappi for my mac and cheese’s, and I have yet to find whole wheat cavatappi, so even still with it being healthier, it was still a splurge (but if you follow my blog you know by now that I firmly believe in splurging and not denying myself – portion control is key here!)

We used our immersion blender and it worked perfectly. Husband was even impressed, which always makes me happy! Delicious and we will make it again, absolutely!

Have you ever tried Butternut Squash? It’s a great way to sneak veggies in for kiddo’s who may not be a fan of them, too. For the record, I’m not advocating lying, I am just saying, sometimes, with some picky eaters, what they don’t know not only WILL NOT hurt them, but will help them! 😉

With a rich array of vitamins, minerals and antioxidants as well as significant amounts of digestive fiber, Butternut squash is up there as one of the most nutritious veggies you can have!

butternut-squash-mac-and-cheese

Superfood Saturday – Pumpkin

We pick them. We carve them. We illuminate them. But do we eat them? Some people do, and those people know what they are doing – pumpkin is a fantastic superfood for plenty of reasons, but one of my personal favorite benefits is the extra potassium helps restore the body’s balance of electrolytes after a heavy workout and keeps muscles functioning at their best!

But there are plenty of others, too, and you can also used canned pumpkin year round!

pumpkin

 

Whole Foods Wednesday – Navy Beans

Noooo, these little buddies are not blue! 🙂 They got their name because they were a staple food of the United States Navy in the 20th century!

Have you had them? These truly are a super Diabetic-friendly food – in addition to being low glycemic, blood sugar stabilizers, and high in fiber and protein, Navy beans provide steady, slow-burning energy.

Also, Navy beans can increase your energy by helping to replenish your iron stores, especially helpful for women.

Navy beans are an excellent source of dietary fiber and a very good source of both folate and manganese. They are a good source of many minerals including copper, phosphorus, magnesium and iron. In addition, navy beans are a good source of protein and vitamin B1.

A one cup serving of navy beans provides over 700 mg of potassium, making these beans an especially good choice to protect against high blood pressure and atherosclerosis!

Do you eat Navy beans often? Have any good recipes using them?

navy beans

Food Swap Friday – An Orange for Orange Juice

How many of you enjoy orange juice with your breakfast? And how many of you enjoy an actual orange? I know, OJ is easier, you just pour – no peeling or anything (I am aware peeling an orange is not hard, FYI!), but there is a vast difference between the two, especially in sugar count!

One 12oz glass of Orange juice has 24 grams of Sugar, which is actually TWICE AS MUCH as an actual orange! Added bonus: by eating the actual fruit, you get 3g of Fiber too!

Orange for Orange Juice

I almost never drink juice – I will occasionally have Sangria, I drink iced coffee daily, Shakeology daily, and water daily… thats it. But every once in a while a mimosa at Brunch tastes good… outside of that, I am whole fruit all the way!

 

Sunday Shakeology – Peach Cobbler

Summer always goes by so quick, and we are right at that time where the last few weeks FLY by – I personally blame the Back to School stuff coming before they are even OUT of school, but that’s just me… 🙂

Who else is craving something sweet? I for sure am!

Peach Cobbler

Peach cobbler anyone? Tastes just like actual peach cobbler but won’t quite pack on the carbs and calories – always a win!

Did you know peaches are a great source of Vitamin A, beta-carotene, and Vitamin C? They are also a good source of Vitamins E, K, B1, B2, B3, B-6, folate, and pantothenic acid?

They are a great source of dietary fiber, making them very diabetic friendly, and host a wealth of minerals such as calcium, potassium, magnesium, iron, zinc, and copper. All this and they taste good, too!

my-click-to-buy-shakeology-button

 

Superfood Saturday – Flaxseed

Do you like flaxseed? I put it on top of my Greek yogurt and berries every morning (my preworkout meal!) to add a boost of goodness (and more protein!) to the meal.

A fellow teammate of mine made the distinction that ground flaxseed are better than whole because our bodies digest ground flax better. Just sharin’ the knowledge!

Flaxseed

Them being a rich source of fiber really helps us Diabetics, so that’s another reason I eat them daily. These little guys really are packed with value!