The value of choosing the freshest produce lies in its nutritional value, its taste, its properties for cooking, and its health benefits. The fresher the fruit and vegetables, the more we benefit from their rich qualities. Read on to explore some tips for choosing the freshest produce regardless of the season.

Suggestions From the USDA

In their 2020–2025 U.S. Dietary Guidelines for Americans, the United States (U.S.) Department of Agriculture (USDA) recommends choosing vegetables from all five vegetable subgroups:

• dark green — such as broccoli, bok choy, romaine, lettuce, and collards
• red and orange — carrots, red or orange bell peppers, sweet potatoes, and tomatoes
• beans, peas, and lentils
• starchy — corn, cassava, white potatoes, and taro
• other — asparagus, artichoke, beets, and cauliflower.

The USDA has found that 90% of Americans do not eat the recommended amount of vegetables, and 80% do not get enough fruit. They suggest that most of us would benefit from increasing our produce intake, particularly from produce in its whole, nutrient-dense form.

Suggestions From Clinical Research

A recent expert panel review of clinical research into fruits and vegetables offers us some insight into what choices we should make. Medical research has looked beyond the ability of produce to meet our basic nutrition needs by looking at its effects on various diseases, how healthy we are, and how long we live.

The researchers found that fruits and vegetables appear to have preventative and suppressive effects on many chronic disease states. For example, the data indicate that about 5 servings a day are required to reduce the risk of cardiovascular disease, the biggest killer in the U.S. As well, specific fruits and vegetables are linked to a lower risk of a number of chronic diseases, including cardiovascular disease:

• Citrus fruits
• Apples
• Pears
• Green leafy veggies (including salads)
• Cruciferous vegetables
• Dark-colored berries

As well, the medical literature suggests that we get the most health benefit from our produce if we focus our intake on non-starchy types of veggies (see the suggestions from the USDA section above).

What the FDA Suggests

The U.S. Food and Drug Administration (FDA) is concerned more about the safety of our food choices and not as much about their health benefits or taste. They inspect all stages of the food chain, including the growers and vendors.

The FDA’s main concern with produce is ensuring that we are safe from contamination with harmful bacteria and other pathogens. By the time you choose your produce, contamination may have occurred by the products’ contact with the soil and water they grew in and from contact with other foods during transport, storage, and vending.

The FDA offers some suggestions on choosing produce:

• Avoid choosing bruised or damaged produce
• When buying produce that is pre-cut and bagged or packaged (for example, a quarter watermelon or bagged green beans), choose only the produce that is refrigerated or surrounded by ice

Avoid produce that has not been kept separate from raw meat, poultry, and seafood

What the Farmers Suggest

Nature Fresh Farms® know about produce. They farm more than 2,500 acres of sustainable greenhouses across North America. They offer some general tips for selecting produce:

• Take the time to inspect each piece of produce.
• Use your senses. Besides how it looks, rely on smell and touch. Produce should be firm without soft spots. In most cases, the more fragrant it is, the more flavorful it is.
• Pay attention to color. Bright colors usually indicate the produce is packed with nutrients.
• Consider imperfect produce. Ugly-looking produce that is oddly shaped or has slight nicks or lumps may still be delicious and nutrient-rich, and it often costs less.
• Produce that is near the end of its shelf life may be sold at clearance prices and is perfect for certain uses, such as sauces, soups, or roasted sides. Plus, you can help reduce food waste.

What About as the Seasons Change?

As we transition from winter to spring and summer, fresh produce comes alive with new colors and shapes. We have an array of delicious choices, such as berries, peaches, plums, and melons. And let us not forget fresh tomatoes and cucumbers, corn, eggplant, peppers, and zucchini. The greatest difficulty during the summer months is which of this bounty to choose.

However, as fall and winter creep in, we have another set of choices from a different array of produce. For example, pears and apples are harvested in the fall but remain in good quality throughout the winter. Citrus fruits also keep well. Winter squashes, such as acorn squash, pumpkin, or butternut squash, are also available through the cold months. Root vegetables (such as carrots, potatoes, turnip, and parsnip) also offer versatile winter eating choices.

Often, our usual summer produce choices are available in supermarkets, but they may have been shipped, which reduces their freshness and increases their cost. However, it may be worth asking your grocer because some may have been grown locally in year-round greenhouses.

The post Choosing the Freshest Produce as the Seasons Change appeared first on Health Perch.

Pesto is a great way to cram multiple superfoods into a single meal. Read on to learn how you can use this versatile sauce to power up your health.

Pesto’s Health Benefits

The ingredients in pesto contain an array of nutrients that are good for your mind and body. For example:

• Sweet basil contains multiple antioxidant molecules that may help fight cellular damage, decrease inflammation, and reduce your risk of chronic health conditions. It also contains vitamin K, which helps keep your bones strong and support your blood health.
• Pine nuts are a healthy, plant-based source of protein. They contain multiple types of unsaturated fats — the “healthy fats” that keep your brain healthy, improve cholesterol levels, and decrease your chances of developing heart disease. Research has also found that pine nuts may help control your blood sugar levels and protect against diabetes.
• Garlic may help your immune system work more efficiently, reducing inflammation while helping your body better fight off infection. It can also keep you healthy by reducing blood pressure levels. Garlic may even boost your exercise performance. 
• Olive oil contains a lot of healthy fats that may reduce your risk of heart disease. Some research has even found that people who eat high levels of olive oil are 81% more likely to live longer! This may be because olive oil helps protect against conditions like heart disease, brain conditions, and cancer.

A Simple Pesto Recipe

Pesto is incredibly easy to make — especially if you have a food processor, blender, or personal blender such as a Magic Bullet or Ninja. If you want to go the old-school route, you can even use a traditional mortar and pestle!

Follow these simple steps to get about 1 cup of your own homemade pesto:

• Add 2 cups fresh basil leaves, ¼ cup pine nuts, 2 to 3 cloves of garlic, dashes of salt and pepper, and a splash of lemon juice to your food processor or blender.
• Pulse until everything is coarsely chopped.
• Drizzle in 2/3 cup olive oil while your food processor or blender is running.
• Add ½ cup parmesan cheese and pulse again until everything looks fully combined.

You can also modify this basic recipe to better suit your palette. For example, play with the recipe by adding in additional herbs such as parsley, cilantro, or mint, or substitute some of the basil for other superfood leafy greens like spinach or kale.  Alternatively, swap out pine nuts for almonds, walnuts, or your favorite nut — or something completely different, like sunflower seeds. Add in some crushed red pepper or chopped jalapeno if you prefer a bit of heat. For vegan pesto, use nutritional yeast instead of cheese.

Fresh basil may turn dark brown after it’s chopped. It won’t hurt to eat darkened pesto, but it may look a little nicer if you keep it protected from the air. As soon as you’ve grabbed the pesto you want for your current meal, store the rest by pushing plastic wrap down into your container so that the plastic wrap is directly in contact with the pesto. Then, throw the container in the fridge.

You can also make a big batch of pesto to use later. Simply freeze your pesto in ice cube trays. Once the cubes are frozen through, place them into freezer bags. Take out and defrost your pesto as needed.

How To Use Pesto

Whether you make your own pesto or buy ready-made pesto from your local grocery store, there are a ton of ways to add this superfood ingredient to your meals.

For your next meal, you may want to try one of the following:

• Top scrambled eggs with pesto for a high-protein breakfast.
• Spoon pesto overtop of pasta. Pesto can stand on its own as a pasta sauce or be added to macaroni and cheese. For an extra superfood boost, use whole-grain pasta, spaghetti squash, or zucchini noodles.
• Add pesto to a pot along with chicken, cannellini beans, chicken stock, and spinach for a super-easy soup.
• Spread some pesto on top of toasted whole-grain bread or focaccia.
• Grill some vegetables and toss with pesto once you take them off the heat.
• Make a simple salad by adding pesto to freshly-chopped veggies. Alternatively, try a Caprese salad by adding pesto and a drizzle of balsamic dressing to fresh tomatoes and mozzarella cheese.
• Use pesto as a sauce on some homemade pizza topped with other superfood ingredients like spinach, chopped tomatoes, or sliced mushrooms.

Getting Your Superfood Boost

While pesto is great any time of the year, its quick prep time and ability to be easily incorporated into quick meals make it the perfect solution for easy, fresh eating during the summertime months when you may not feel like cooking. Try it a different way each time to you make it to keep things interesting!

The post Nutrient-Packed Pesto Can Provide a Solid Superfood Boost appeared first on Health Perch.

Basic Smoothie Recipe

Since smoothies include the whole fruit, they pack in more fiber and other nutrients than juice. Plus, smoothies can help you consume at least five portions of vegetables and fruits per day. Fruit-based beverages like smoothies provide a healthy range of phytochemicals, such as phenolics, and other macro- and micro-nutrients. For example, the phytochemicals in apples have a potential role in reducing glucose uptake, and components of oranges can be beneficial to gut health.

Luckily, it’s simple to make a smoothie. Use this basic, easy recipe as your reliable yet adaptable smoothie foundation. Essentially, your smoothie needs four components. Here’s what we suggest for making a 16- to 20-ounce smoothie.

Liquid

The liquid component can be the ultimate choose-your-own-adventure part of a smoothie. Dairy or plant-based milks work great, but so do fruit or vegetable juices, coconut water, or even green, herbal, or black tea.

Suggested amount: 1/2 cup to 1 cup.

Fruit

Your favorite fruits get to shine! Try out combinations of berries, apples, oranges, melons, cherries, bananas, mangos, pineapples, and more. Fresh fruit is lovely, but frozen fruit is also fantastic. Plus, you can use frozen fruit in place of ice to create a chilled smoothie.

Suggested amount: 1 cup to 1 1/2 cups.

Something Creamy

Ingredients with a rich, smooth, creamy texture feel silky and satisfying on the palate and make your smoothie more filling. Dairy or vegan yogurts are great options, as are kefir, avocado, cottage cheese, and banana. Any of these — or a combination — enhance the creamy deliciousness that’s at the heart of any good smoothie.

Suggested amount: 1/2 cup to 3/4 cup.

Mix-ins

Smoothie mix-ins can be fun, healthy, and tasty — and it’s all up to you. A mix-in could be anything from a kick of cayenne pepper to your favorite mushroom powder. We’ll suggest some unique mix-ins below.

A blender is optimal for mixing up your smoothie, but a food processor, or an immersion blender in a quart mason jar, can work too. Add liquids, then the creamy ingredient, followed by fruits, veggies, and other mix-ins. Blend until smooth, and enjoy!

Unique Ingredients to Power Up Your Smoothie

These mix-ins can increase the health benefits of your smoothie.

Medicinal mushroom powder

Science is still unpacking all the nutritional benefits of edible mushrooms, but so far the benefits are clear: Mushrooms contain a vast range of nutrients, from immune-supporting beta-glucans to antioxidants that can decrease the risk of chronic illness.

Suggested amount: 1 teaspoon.

Oats

Fiber, protein, carotenoids, and more: Not only do soaked, dry, or cooked rolled oats bring a lot of nutrients to a smoothie, they add creamy thickness to the texture too.

Suggested amount: ¼ cup to 1/2 cup.

Cacao powder

Whether you want a wee hint or a big ole dose of chocolatey character, cacao powder has your back. Plus, the high levels of antioxidants, flavonoids, and other nutrients give your smoothie a boost not only in flavor, but in health benefits too.

Suggested amount: 1 to 3 teaspoons.

Turmeric

For starters, turmeric can add a rich, earthy, golden glow that brightens up your day just by looking at your smoothie. But the main nutritive compound in turmeric, curcumin, has been understood by Western and Ayurvedic medicinal systems to have vast medicinal properties, including anti-inflammatory qualities. Combine turmeric with a pinch of curcumin-aiding black pepper to make turmeric’s wellness benefits more bioavailable.

Suggested amount: 1 teaspoon turmeric and a pinch of black pepper.

Ginger

Ginger has long been associated with aiding the digestive system, but its benefits don’t stop there. Ginger can also aid with decreasing inflammation, markers for colorectal cancer, and even vomiting and nausea during pregnancy. Ginger is widely available in powdered, fresh, and pickled forms, so you can pick the type of ginger that works best for you to create ginger smoothie magic.

Suggested amount: ¼ to 1/2 teaspoon powdered ginger, or ½ to 1 teaspoon pickled or grated fresh ginger.

Beets

The vibrant purple color of beets is just the beginning of how they can liven up your fruit smoothie. The nutritive properties of red beetroot may help control diabetes, regulate blood pressure, and aid kidney function. Chopped or grated raw beets work great for smoothies.

Suggested amount: 1/3 to 1/2 cup.

Other mix-in ideas

Want more ideas to jazz up your smoothies? Here are a few other raw or cooked ingredients to try.

• Zucchini
• Flax meal
• Cauliflower
• Kale
• Maca root
• Sweet potato
• Guava
• Baby spinach
• Chard
• Pumpkin
• Collagen powder
• Sunflower seeds
• Nut butters
• Dates
• Vanilla, orange, or almond extract
• Winter squash
• Cucumber
• Chia seeds
• Spices, such as cardamom, nutmeg, cayenne pepper, allspice, or cinnamon
• Protein powder

Power Up Your Day

A smoothie has the power to transform your day. They pack in produce, nutrients, and flavor, all in a delicious, portable meal. They’re a delicious way to enhance your snacks and meals and boost your overall health.

The post 6+ Unique Ingredients to Power Up Your Smoothies appeared first on Health Perch.

Freezer-Friendly Meals

Try these five healthy meals, then check out our bonus prep tips.

1. Crispy Sheet Pan Gnocchi and Veggies

Use pre-made gnocchi to streamline prep for this balanced meal. Toss the gnocchi with your choice of veggies, roast on a sheet pan for 20 minutes, and serve. When you reheat this colorful, nutritious dish, top it with fried eggs for more flavor and protein.

2. Chicken Burrito Bowls

Freeze cooked brown rice and sautéed or grilled chicken in their own individual bags. At dinnertime, a quick thaw in the microwave or on the stovetop gives you time to retrieve sour cream, salsa, canned black beans, and sliced avocado. And you could even mix up a quick cilantro lime slaw.

3. Forgotten Jambalaya

This slow cooker (or multicooker) jambalaya packs in veggies, protein, and umami (a savory, meaty flavor). You can easily freeze it in family or individual portions. If possible, thaw it in the fridge the night before, then warm it in the microwave or on the stovetop.

4. Pizza Beans

The comforting heartiness of pizza combined with the filling nutrition of beans — and the kids may like it too? Yes, please! Similar to baked ziti, giant white beans fill in for pasta. Make it vegetarian or cook Italian sausage along with the vegetables.

5. Spiced Vegetable Tagine

Have you heard of aubergine and courgette? They also go by eggplant and zucchini, and they add texture and mineral notes to this hearty combo of sweet potato, red bell pepper, tomato, chickpeas, harissa, and dried apricots. Freezing can bring out even more flavor from this mouthwatering Moroccan-inspired dish.

8 Tips to Help You Freeze Tasty, Healthy Dinners

Making food in advance buffers those nights when life is too hectic (or you’re too tired) to cook. Get the most out of your freezer meals with a few pro tips.

1. Avoid putting hot food in the freezer.

A steaming hot dish will warm up your freezer, thaw nearby foods, and it could give pathogens a foothold. Cool cooked foods to room temperature on the counter, then store them in the freezer.

2. Remove air when packing food.

Freezer burn isn’t a safety hazard, but it dehydrates and discolors food. To prevent freezer burn and retain the texture of your dish, minimize how much air is in direct contact with the food. Stir or press the dish to remove air bubbles and wrap it tightly. Bagging your meals works great for freezing but removing air from a zippered bag can be a challenge. Keep a supply of thin plastic stir straws, like the ones you use for coffee. After bagging your food, insert one end of a straw into the airspace. Zip the baggie up to the straw, suck out the air, remove the straw, and close the bag the rest of the way.

3. Use a bag holder for foolproof filling.

Baggies are floppy, which can make it hard to transfer food from a pot to a bag. It’s the sort of problem that can make you wish you had an extra pair of hands. Bag holders, or bag stands, to the rescue! Prop the bag on the holder and add your food.

4. Leave space for expansion.

While air is a freezer meal’s enemy, empty space is an ally. Frozen foods expand. Leave 1 to 2 inches of space in your containers, especially when freezing in glass jars or containers with fitted lids. Along with reducing breakage concerns, secure lids make it easier to stack and organize your freezer meals.

5. Label dishes.

The time you could save on busy nights goes to waste if you have to rummage the freezer trying to remember what meals you froze. Use a permanent marker to label containers with the dish’s name and prep date on a piece of freezer tape.

6. Only refreeze cooked foods.

Don’t refreeze thawed raw foods — especially meats. Pathogens can multiply to unsafe levels. Once you cook a food, it’s okay to pop it in the freezer.

7. Freeze individual portions.

It can be tempting to freeze a big meal, but it makes reheating harder. Freeze individual portions so you can prepare only what you need. Plus, you won’t have to worry about what to do with leftovers.

8. Don’t put frozen glass directly in the oven.

While you can freeze and warm foods in glass dishes, don’t transfer glass straight from the freezer to the oven. When possible, thaw the container in the fridge the night before. Also, set the container on the counter for 30 to 60 minutes before putting it in the oven.

Ready, Set, Reheat

We all have days where from-scratch dinner prep is not a possibility. When your freezer has some pre-made meals ready to go, you can make a healthy, homemade dinner and spend less time in the kitchen.

The post 5 Healthy Meals You Can Stash in Your Freezer for Busy Nights appeared first on Health Perch.

From different flours to flourless options, savory pancakes and waffles can grace your plate for breakfast, lunch, and dinner. Read on for some alternative waffle and pancake ingredients to try, plus eight delicious savory recipes to pour on the griddle or waffle iron.

Savory Waffle and Pancake Bases

Lentil flour

The nutty, earthy flavor of lentils can come through even in the form of store-bought or home-ground lentil flour. Plus, powerhouse pulses will boost the protein and fiber content of your batter.

Buckwheat flour

Booting gluten from your gut? Don’t let the name fool you: Heart-healthy, naturally gluten-free buckwheat is a rich source of antioxidant polyphenols, minerals, and protein. Work it up solo, or combine it with other flours to tweak the texture, flavor, and color (buckwheat has a slightly blue hue) of your pancakes and waffles.

Cornmeal

Not just for cornbread or stuffing, cornmeal adds texture and a hint of sweetness that pairs well with savory ingredients like smoked salmon and capers or scallions and salted butter. Cornmeal is also a great source of minerals such as niacin, thiamin, iron, and riboflavin. Looking to max out the nutrients? Try stone-ground, whole-grain cornmeal, which also includes the bran and germ.

Almond flour

What better way to add nutty flavor and aroma to your waffles and pancakes than to incorporate nuts? Almond flour, made of ground almonds, is a low-carb flour alternative with healthy monounsaturated fats. You can buy it in stores or grind your own at home. Pro tip: Take a few extra minutes to toast your almond flour for extra flavor.

Mashed potatoes

Got leftover mashed potatoes? Go ahead and toss them on your waffle iron. Whether mixed with other flours or riding solo, mashed potato waffles crisp up with a crunchy skin similar to hash browns.

Cauliflower rice

Using riced cauliflower as your waffle or pancake base can easily bump up your vegetable intake while cutting carbs (compared to traditional flour). Pulse your cauliflower a few times in the food processor and then it’s ready for the griddle or iron.

Shredded veggies

Another way to add more veggies to your meal? Head to the produce bin and grab your food processor, grater, or julienne peeler. Make your savory pancakes and waffles pop with bright colors and earthy, vegetal flavors from shreddable vegetables such as:

• Zucchini
• Sweet potato
• Beets
• Carrots
• Turnips
• Kohlrabi
• Winter squash, such as butternut or delicata
• Green or purple cabbage
• Celery root

8 Savory Waffle and Pancake Recipes for Any Time of Day

While you can experiment with the veggies and alternative flours mentioned above to concoct your own tasty batter, we’ve rounded up eight tasty recipes to help you hop on board the savory pancake and waffle train. Once you whip up any of these batters, you can cook these versatile dishes in the waffle iron or on the griddle in the form of pancakes (though you may need to tweak your ratio of wet to dry ingredients to get the consistency just right).

Savory sweet potato and spinach waffles

Sweet potatoes bring a subtle sweetness that beautifully complements savory or spicy flavors. These five-ingredient waffles sneak in the greens too, by way of spinach and herbs.

Vegetarian spinach quinoa protein pancakes

Quinoa flour joins hearty spinach for a healthy dose of protein, calcium, and minerals. These gluten-free pancakes serve as a fabulous foundation for other veggies and proteins for a complete and colorful meal.

Okonomiyaki savory Japanese cabbage pancake

The “okonomi” in okonomiyaki means “to one’s liking.” At its most basic, okonomiyaki combines shredded green cabbage, dashi (a Japanese stock powder), and small bits of tempura. Griddle-charred and topped with whatever you like such as seaweed flakes and sesame seeds, it’s no wonder people enjoy this Japanese sensation worldwide.

Savory Parmesan waffles with roasted vegetables

High in protein and loaded with umami-rich Parmesan, these cheesy waffles bring a touch of Mediterranean sunshine to your plate with a ratatouille-like topping of eggplant, zucchini, and roasted peppers and tomatoes.

Cornmeal and corn pancakes with poached eggs

Corn two ways! The subtle crunch of cornmeal blends with soft pops or fresh or frozen corn kernels. The corn’s sweetness suffuses every bite, combining beautifully with the silky smoothness of freshly poached eggs.

Zucchini waffles with poached egg and avocado

Combining quinoa, flax, and shredded zucchini, these gluten-free waffles cook up light with a crunchy exterior. Top with arugula, a poached egg, sliced avocado, and a dash of hot sauce to round out this savory meal.

Potato waffles with smoked salmon

Crispy, savory potatoes join oats, sour cream, and cream cheese for a rich texture and deep flavor. A smoked salmon topping gets a little extra kick from sprinkled minced chives.

Savory masa corn cakes with green chile, cheese, and lime crema

New Mexican-inspired flavors suffuse throughout these masa harina corn cakes. A spicy snap from green chiles accompanies tart, smooth lime crema for bright flavor in every bite.

Not just for the breakfast table

You can make soul-soothing, versatile pancakes and waffles anytime, not just for breakfast. With an understanding of different bases and a few recipes to try, you’ll find your sweet spot for savory pancakes and waffles before you know it.

The post Try These 8 Healthy, Savory Waffles and Pancakes for Breakfast, Lunch, or Dinner appeared first on Health Perch.