Tag Archive for Edamame

Get Your Greens In!

By: Emily Roberts MA, LPC

St. Patrick’s Day is this Saturday, the perfect time to incorporate some greens into your diet and your child to try something new.  Make this holiday about incorporating fun, healthy, nutritious, and good for you greens into your diet.

Pistachios- these protein filled nuts are one of the most nutritious snack out there!   They are the lowest calorie nut and provide a wealth of vitamins, nutrients, and antioxidants.  Grab a handful as a snack or throw them on you favorite salad.  Kids love them, and the shell makes them fun to eat.  http://www.pistachiohealth.com/

Kale Chips- now you may be thinking “there is no way something this green can taste good!” They do!  You can buy them at your local natural foods store or make your own. Kale is a super food that is by far one of the most nutritious greens and when you bake them, this leafy green turns into a crispy, delicious snack.  http://allrecipes.com/recipe/baked-kale-chips/

Kiwis- technically Kiwi’s are a berry and referred to as the kiwifruit.  They have more vitamin c than an orange, are filled with as much potassium as a banana, and contain less than 50 calories.  There are many other powerful ingredients.  Eat them on their own or add to a fruit salad for a change of pace and a pop of color. http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-kiwi.html

Edamame- Also known as the “soy bean,” this  vegetable is packed with protein and has heart healthy benefits.  It’s a great “green food” that can be eaten as a snack, pureed into dishes, and is even used in some deserts.  I personally like mine with a bit of sea salt and soy sauce.  http://www.edamame.com/

Avocado- One of the best foods you can eat! Avocados provide nearly 20 essential nutrients, including fiber, potassium, Vitamin E, B-vitamins and folic acid. They also act as a “nutrient booster” by enabling the body to absorb more fat-soluble nutrients, and are considered “good fat”.  So serve up some guacamole and chips, add some avocado to your next dish or eat one with a little sea salt.  Delicious! http://www.avocado.org/nutrition/

So don’t forget to wear green, head to the grocery store, and get your greens in!

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Quick Protein-Filled Snacks

By Emily Roberts

The importance of rotating protein is often under-minded when we are dieting or attempting to get kids to eat whats on their plates.  We often go for whatever is easy and quick rather than whats really beneficial for our brains and bodies.  In our past post The Power of Protein, we talk about the importance of protein and briefly on rotating proteins:

Why Rotate?: If we eat the same thing everyday our body is going to get used to the amino acids in that food, making it difficult to create new strains of amino acids, thus less neurotransmitter availability.  Therefore, making changes in protein increases your availability to create new strains.  Simple fixes are, chose fish instead of chicken on your salad.  Add protein powder to your morning oatmeal instead of just milk, or try adding in a mid morning snack of yogurt and nuts.

Below are some great ideas to get new proteins into your old routine, as well as easy snack ideas for children and adults alike:

Edamame: Instead of chips reach for this heart-healthy, protein filled snack.  With 11 grams for a 1/2 cup, you are doing yourself a favor.  Sprinkle some sea-salt on them, put them in a Tupperware and take them along to the office or in your child’s lunchbox.

Greek Yogurt or Cottage Cheese: Instead of boring fruit on the bottom yogurt (still a good source of protein) try something exciting like Fage 2% Greek Yogurt, it has 17 grams of protein.  Add a little Agave Nectar and a handful of nuts and you have yourself a perfect snack!  Kids love it with fruit and granola.

Hummus or Baked Chickpeas: Instead of your usual dip or spread try hummus with veggies or baked chips, its a great alternative to or usual spreads.  Kids eat it up, and by adding this in we are getting in protein from a legume, something most of us don’t get unless we are eating beans or lentils.  The snack packs are a great, portable, snack idea or for throwing in a lunch pale. Baked Chickpeas are a fantastic way to appease your crunch and salty cravings and helps to fill you up.

Beef Jerky: Instead of salty chips or rice cakes.  It can be high in sodium, however 1 serving shells out 70 calories and 11 grams of protein, with only 1 gram of fat.  Try a few pieces instead of your usual afternoon snack.  Kids love the chewy texture and its super portable. There are some organic brand out there that are pretty healthy.

Let us know what protien snacks you and your kids like, we’d love to hear them!

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