SUMMARY

Want to avoid an afternoon slump at work? Ditch refined carbs and snacks that are high in sugar, and stick to foods rich in nutrients such as protein, B vitamins and healthy fats.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

We’ve all experienced the dreaded mid-afternoon slump.

After lunch, it can sometimes feel impossible to keep your eyes open at work, even after that fifth cup of coffee.

But there’s hope. Midday energy dips can be a thing of the past with a few simple adjustments to your diet and routine. By making these changes, you’ll be able to get through the day without succumbing to afternoon fatigue.

Afternoon slump: causes and cures

There are many reasons why you might feel an energy dip after lunch. Eating large, heavy portions, dehydration and skipping meals are all potential culprits.

The good news? There’s an easy fix. Following the guidelines listed below can help you combat the mid-afternoon slump.

• Avoiding afternoon tiredness begins at breakfast. Start your day with a hearty, well-balanced meal. Regardless of how much of a rush you’re in, never ever skip breakfast.
• Don’t go crazy with carbs at lunch. Finding the right balance between protein, carbohydrates and fiber in your meals will make all the difference in steering clear of a 3 pm nap time. For the best results, opt for lean or plant-based proteins.
• On that note, be sure to get enough protein at each meal. Protein provides the body with long-lasting energy.
• Eat a snack, but be sure to snack smart. A handful of nuts, homemade trail mix, avocado toast, a hard-boiled egg or Greek yogurt with seeds are all are protein-rich snacks you can enjoy between meals to keep you going strong.
• Stay hydrated! Not getting enough water makes you feel sluggish and contributes to brain fog.
• If you feel sleep creeping up on you, get up and move around. Go for a walk, do some stretches, or simply stand up for a few minutes.

Foods to avoid

The mid-afternoon slump may seem inevitable, but trust us when we say it isn’t. Certain foods will make you more prone to suffering that energy dip.

Refined carbs such as pizzas, pasta, pastries, bread, rice and chips won’t do you any favors. And steer clear of anything high in sugar. Sugar will make your blood sugar spike and your energy levels plummet.

Remember, the vending machine is not your friend. Stay away from energy drinks and caffeinated sodas. While they may serve as a short-term fix, they’re full of sugar and will ultimately lead to a crash. If the siren song of sleep is completely irresistible, opt for a black cup of coffee instead.

Foods that prevent an afternoon slump

Now that you know what to avoid, allow us to introduce you to some of the things you can eat to keep yourself feeling fantastic all day long.

Here are some of our favorite foods for preventing an afternoon slump.

Whole grains, oatmeal, nutritional yeast and vegan cottage cheese

• Replace your refined carbohydrates with complex carbs. Reach for whole grains instead.
• Begin your morning with a bowl of oatmeal, along with fresh blueberries and sliced banana.
• Add nutritional yeast to your daily routine. In addition to being loaded with protein, fortified nutritional yeast contains all of the B vitamins (including the elusive B12).
• If you’re pressed for time, a quick bowl of vegan cottage cheese (made from tofu) with fresh fruit and nuts does the trick. It’s a simple breakfast that will keep you full until your lunch break. Try a smaller portion in between meals if you’re in need of a healthy snack.

Avocados, quinoa, homemade trail mix and buckwheat

• Consume some healthy fats by eating avocado on whole grain toast. The monounsaturated fat from avocados may help improve blood flow.
• Embrace quinoa. This edible seed justly deserves its status as a superfood. Full of protein, fiber, and essential amino acids, quinoa will keep you powered up all afternoon. Whip up a quinoa burger, salad or stir-fry. It’s also a great make-ahead food.
• Homemade trail mix makes an ideal snack. Try using nuts, dried fruit, cacao nibs and seeds.
• Buckwheat is a food that many people value for its high protein content. Cold buckwheat noodles with broccoli and carrots are a tasty lunch that won’t leave you feeling weighed down and nap-prone.

Homemade protein bars, tofu, peanut butter and chickpeas

• Homemade protein bars are healthier options than store-bought options. Making them yourself allows you to customize to your taste preferences and dietary needs. Some of our go-to ingredients are shredded coconut, dates, cinnamon, nutmeg, dried berries, and lemon or orange zest.
• You don’t need to be on a plant-based diet to reap the benefits of a little tofu in your diet. This high-protein food is great in a stir-fry, or sautéed and mixed into a salad or stew.
• Peanut butter is a protein-packed food good for more than just sandwiches. From homemade health bars to a dollop or two to overnight oats, stews or wraps, you’d do well to keep a jar in your cupboard. Skip anything containing added sugars, oils and salt, and pick up a jar of natural peanut butter instead.
• As if you needed another excuse to pick up hummus next time you’re at the supermarket, chickpeas are a delicious source of protein. They also contain a wide variety of nutrients, especially important ones such as iron, vitamin B and magnesium. Falafels are loaded with chickpeas, and they’re delicious in salads.

Tempeh, a revamped burrito, Greek yogurt and broccoli

• Like tofu, tempeh is a soy-based food and an impressive source of protein. Craft a tempeh lemongrass banh mi for lunch to keep the afternoon slump at bay.
• Revamp your burrito. Swap out white rice for brown rice, use a whole wheat tortilla, and fill your burrito with plenty of beans, avocado, cheese and your favorite mix of fresh or roasted veggies. If you eat meat, add some chicken or turkey for some lean protein.
• Greek yogurt makes a fantastic breakfast or snack and may be good for your gut.
• Broccoli is another superfood that will keep you full longer and help give you the stamina you need to get through the day. There are endless options you can play with when it comes to incorporating this cruciferous vegetable in your diet. Meal prep fans may want to try a broccoli cheese quiche, roasted garlic broccoli, broccoli stromboli (use whole wheat pizza dough) or a broccoli casserole.

Brussels sprouts, lentils, soy beans and peas

• Brussels sprouts are high in protein and can deliver you from fatigue, and this vegetable contains a host of nutrients. Try sautéing your sprouts with a little balsamic vinegar and honey to cut their bitterness and give them a tantalizing flavor.
• Lentils are a popular pulse that you can use to make delicious hearty curries or soups.
• Soy beans are packed with protein and are excellent in vegetarian curries, stir-fry and chilis.
• Pass the peas, please! High in protein, fiber and complex carbohydrates, green peas offer significant benefits to your diet. Although they are small, peas are mighty. Add them to your favorite dishes, or pick up some pea protein powder to add to shakes and smoothies.

Next steps

If you follow these helpful guidelines and stick to protein and fiber-dense foods, you’ll never fall victim to an afternoon energy slump again.

If you’re looking for a convenient way to access healthy lunch options, subscribe to Fresh N’ Lean. Our meal plans include energy-boosting foods such as broccoli, quinoa and tofu, delivered straight to your doorstep.

The post Eat These Foods at Lunch to Prevent an Afternoon Slump appeared first on Fresh n' Lean.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Although it has a long history as a staple crop across Asia, it’s only recently that people in the West have begun to recognize buckwheat as the incredible superfood that it is.

Fagopyrum esculentum or common buckwheat is cropping up as the star of many plant-based recipes where it is valued for its nutritional content. A delicious addition to your diet, it’s time to discover what buckwheat can do for you.

What is Buckwheat?

While you might think of buckwheat as a grain, technically it is a grain-like seed or pseudocereal, like chia, amaranth, and quinoa.

Despite what its name may lead you to believe, buckwheat isn’t related to wheat. Rather, members of the buckwheat family include the likes of sorrel and rhubarb.

Like its fellow pseudocereal quinoa, buckwheat is gluten-free, making it an excellent part of a well-balanced diet for anyone with wheat sensitivities. It’s even used in the production of gluten-free spirits and beers. Whether you’re looking to reduce your gluten intake or find it necessary to avoid gluten altogether, these groats need to be on your radar.

Buckwheat Health Benefits

Buckwheat is a heavy hitter when it comes to nutritional content.

Buckwheat is rich in essential nutrients

This humble little seed is full of complex carbohydrates, protein, fiber, and several important minerals such as magnesium, manganese, zinc, and four B vitamins (B2, B3, B5, and B6).

Buckwheat has a variety of antioxidants

On top of all these essential nutrients, buckwheat also has a variety of antioxidants.

Antioxidants help protect the body from cell-damaging free radicals caused by the likes of smoke, alcohol, pollution, and overexposure to the sun.

In the case of buckwheat, it is full of polyphenols such as rutin, quercetin, and others which may help prevent cancer, heart disease, and other conditions.

Buckwheat could help with memory function

Studies show that buckwheat may have a variety of health benefits including neuroprotective properties, which could help with memory function in diseases like Alzheimer’s, reducing blood pressure, and thanks to its anti-inflammatory characteristics, may help reduce the risk of certain cancers and diabetes.

Buckwheat is low-glycemic

Speaking of diabetes, although it is relatively high in carbohydrates, buckwheat ranks fairly low on the glycemic index.

If you’re concerned about your blood sugar levels, be sure to try buckwheat.

Its low glycemic index score means that it is less likely to cause massive spike blood sugar spikes after you eat and may help regulate blood sugar levels after meals.

What Does Buckwheat Taste Like?

Buckwheat’s taste is part nutty, part earthy, with a touch of bitterness. When roasted, it takes on a richer, more intense flavor which can add much more complexity to your meal.

You can use it with a variety of other ingredients to create dynamic flavor combinations which make for delicious dishes that are never boring.

How to Eat Buckwheat

Buckwheat is ultra-versatile and easy to incorporate into your diet. You can use it as a substitute for everything from oats (try buckwheat porridge in the mornings) to rice (think buckwheat ‘risotto’) and much more.

It’s fantastic mixed into salads or used in lieu of bulgur wheat to make a tasty tabbouleh. There are even many buckwheat flours available on the market if you’re keen to get your baking hat on.

7 Easy Buckwheat Recipes

Need a little inspiration? Here are seven easy buckwheat recipes to try at home.

1. Start your day with buckwheat pancakes or waffles. They’re a healthier option to the traditional flour recipes many of us grew up on and are perfect for anyone on a high-protein diet.
2. Buckwheat protein bars make a great snack if you’re looking for something quick and easy to keep your energy levels up throughout the day. Make them at home for healthier alternatives to store bought protein bars. Try using a combination of chopped dates, your favorite dried berries, shredded coconut, and cacao powder.
3. Gluten-free? Use buckwheat flour as a substitute in your favorite baking recipes. Buckwheat scones are great as a mid-afternoon snack, or if you’re in the mood for something sweet, buckwheat cocoa nib cookies will satisfy your sweet tooth.
4. Pick up some buckwheat noodles (aka soba noodles) from your local supermarket and whip up a healthy stir-fry complete with plenty of vegetables. The beauty of buckwheat noodles is that they can be enjoyed hot or cold – ideal for summertime!
5. Buckwheat is perfect in a salad with fresh or roasted vegetables. To get the most out of this protein-rich, tasty entrée, try using seasonal produce.
6. Enjoy roasted buckwheat tea. This popular tea is consumed throughout China, Japan, and Korea and is a caffeine-free alternative to black and green teas. It makes an excellent low-calorie alternative to high-calorie drinks and when enjoyed instead of sugary drinks, can help you lose weight.

There’s no doubt about it. Adding buckwheat to your diet will have some serious positive health ramifications. A single serving of buckwheat will help you reach your daily protein and fiber needs while giving your body a hefty dose of complex carbohydrates to keep you going strong throughout the day. Beyond its health benefits, buckwheat is a full-flavored seed whose unique flavor will keep your inner gourmet very happy indeed.

The post Why You Should Eat Buckwheat appeared first on Fresh n' Lean.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Whether you suffer from digestive issues, are researching holistic ways to treat acne or are simply looking to improve your gut health, you’ve probably heard of the potential benefits of adding prebiotics and probiotics to your diet.

Coverage of these helpful little microorganisms has been splashed all over the news for the past several years and it’s no surprise. Between new research studies touting the health benefits of prebiotics to projections that the probiotics market will reach a whopping $74 billion by 2025, the buzz is real.

Our digestive tracts are naturally full of bacteria, which can have a positive effect on our overall health when in balance.

As you might know by now, not all bacteria is bad and eating foods that promote the growth of ‘good’ bacteria may promote better health from the inside out.

These effects include easing the effects of inflammatory skin conditions like acne and eczema, alleviating symptoms of depression and anxiety, and helping control blood pressure and cholesterol, and assisting with weight loss.

Both probiotic and prebiotic foods help maintain a healthy balance of gut bacteria. This explains why many health professionals recommend incorporating them into your meals. But what are they? Here are the essentials you need to know.

What Are Probiotics?

Probiotics are live microorganisms, like yeast and bacteria, that help keep our guts healthy by increasing the levels of beneficial bacteria inside our digestive tracts. This in turn helps prevent harmful bacteria from taking over.

Probiotics are found in a variety of fermented foods, some of which you may already have in your fridge. Yogurt, kombucha, sauerkraut, and kefir are just a few of these probiotic-packed foods. These organisms may be invisible to the eye, but while they’re small, they are certainly mighty.

Common types of probiotics include the species Lactobacillus, Bifidobacterium, and Saccharomyces. Within these species, there are several strains which are thought to be particularly beneficial to the digestive tract.

Benefits of Probiotics

Here are some of the specific benefits these different probiotics can have on your body and where you can find them.

• Lactobacillus – These bacteria produce lactic acid which reduces bad bacteria’s ability to grow in the digestive tract, including the potentially cancer-causing h. pylori. You can find lactobacillus in naturally fermented foods like kimchi, miso paste, tempeh, sauerkraut, wine, and sourdough bread. It’s also often added to yogurt and certain types of cheese.
• Bifidobacterium – Many promising studies have shown that bifidobacterium could be useful in managing IBS, killing off the infections caused by h. pylori and the bacteria which cause colitis, and restoring the balance to the gut flora post-chemotherapy. Like lactobacillus, bifidobacterium is present in yogurt, sourdough bread, sauerkraut, pickles, kefir, buttermilk, and other fermented foods.
• Saccharomyces – Unlike the first two probiotics on this list, saccharomyces is a yeast rather than a bacteria. While some folks might be with S. cerevisiae for its role in brewing, winemaking, and baking, it’s S. boulardii which plays a major role in our bodies as a probiotic. From treating diarrhea and easing the effects of other gastrointestinal disorders like IBS and Crohn’s disease to possibly helping skin conditions, and reducing inflammation, adding S. boulardii is equally promising in its role as a beneficial probiotic. The easiest way to add it to your diet is through OTC supplements.

What are Prebiotics?

In contrast to probiotics, prebiotics are not live bacteria. Prebiotics are dietary fibers that act as a food source for probiotics. Although our bodies are not able to digest these fibers, they act as a source of nutrition for probiotics.

Prebiotics are typically found in plant-based foods, such as fruits, vegetables, and legumes.

10 Probiotic and Prebiotic Sources

While probiotic bacteria are common in dairy products like yogurt, kefir, and certain fermented cheeses, there are also plenty of dairy-free, plant-based options available to you.

Here are some of the most common probiotic foods:

• Tempeh
• Kombucha
• Miso paste
• Pickles
• Kimchi
• Fermented Olives
• Yogurt
• Sauerkraut
• Kefir
• Cheddar cheese
• Cottage cheese
• Supplements

Most prebiotics can be found in plant-based food, such as fruits and vegetables. Here are some good sources of prebiotics:

• Garlic
• Onions
• Leeks
• Asparagus
• Bananas
• Apples
• Oats
• Almonds
• Flaxseeds
• Chickpeas
• Lentils
• Seaweed

Why You Should Eat Probiotic and Prebiotic Foods

As we mentioned earlier, adding probiotic and prebiotic foods to your diet encourages the growth of healthier gut flora.

Research indicates that a healthy digestive tract may have a wide variety of positive effects in the body.

• Treating IBS – For those who suffer from irritable bowel syndrome (IBS), probiotics may offer some hope. One study conducted at the George Washington University of Medicine suggested that specific types of probiotic bacteria may help alleviate some IBS symptoms.

• Diabetes – Eating probiotic foods may also help with managing Type 2 diabetes. Some studies have indicated that probiotics may lower blood glucose levels. What’s more, consuming more probiotic foods may also play a role in weight loss.
• Constipation – Probiotics don’t just help with IBS management – adding them to your diet can help relieve constipation as well.

• Diarrhea – Scientists from the University of Chicago discovered that certain strains of probiotics are highly effective when it comes to treating diarrhea, especially in children.

• Cardiovascular health  – On top of its many benefits to gut health, some studies suggest that probiotics may help the heart by reducing levels of “bad” cholesterol, reducing blood pressure, and reducing inflammation in the body.

• Mental health – Scientists have suggested the connections between gut health and the brain and several studies indicate that a healthy gut may play a role in reducing depression, anxiety, and other disorders.

• Skin conditions – Probiotics can inhibit inflammation in the body which may in turn help with inflammatory skin conditions like acne, ezcema, and dermatitis.

Disclaimer

Incorporating probiotic foods into your diet is generally safe, however certain individuals should consult a doctor beforehand. Probiotics might not be appropriate for those who have a compromised immune system, such as those with cancer or AIDS. Any adverse side effects like gas, bloating, headaches, and thirst after consuming probiotics should also be noted.

Possible Side Effects Caused by an Unhealthy Gut

Imbalance in your digestive tract can cause health problems in other parts of your body. Starting in the stomach, imbalanced gut bacteria may contribute to a more sluggish metabolism. This in turn may contribute to obesity, diabetes, and put stress on your heart. Some studies have linked gut bacteria to mood, suggesting that a preponderance of ‘bad’ bacteria in your gut may lead to anxiety and depression.

This is where probiotics can be a major help to you. Probiotics have anti-inflammatory properties which make them a valuable tool in combating inflammatory bowel diseases like Crohn’s disease. In helping to balance the flora of your digestive tract, probiotics may also help your metabolism to run more efficiently.

Whether you prefer chowing down on a tempeh burger, pickling vegetables at home or making your own kimchi, eating more probiotic and prebiotic foods couldn’t be easier. And as the research suggests, it’s a worthwhile endeavor. If you’re good to your gut, your gut will be good to you.

The post 10 Probiotic and Prebiotic Sources for Better Health appeared first on Fresh n' Lean.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Celery juice: the latest detox diet trend

If you’ve been on Instagram lately, you may have encountered #celeryjuice. It’s the latest detox diet trend to make the rounds across the Internet. Thousands are jumping on the celery juice train.

Celebrities, influencers, and celery juice converts hail this bright green drink as a miracle panacea purported to boost the body’s ability to heal itself, induce weight loss, give juicers clearer, brighter skin, and kill off harmful bacteria and viruses.

But are these claims based on reality or are the alleged benefits of celery juice grossly overstated?

What is the Celery Juice Diet?

The celery juice detox diet involves gulping down anywhere from 12 to 20 ounces (or more) of freshly prepared, undiluted celery juice in the morning.

Followers of the diet say to get the most out of it, it’s best to drink it on an empty stomach and wait about half an hour before eating or drinking anything else.

Celery’s Nutritional Content

Celery is extremely healthy. It’s full of antioxidants, has anti-inflammatory properties, boasts a high fiber content, and is very low on the glycemic index.

This humble vegetable is nutrient-dense while being low calorie. It’s loaded with vitamin K, vitamin A, folate, potassium, vitamin C, manganese, and more.

While health experts and medical professionals agree that knocking back a glass of celery juice in the AM won’t hurt you, drinking a glass of this bitter green juice isn’t exactly the most effective way to reap celery’s health benefits. Juicing fruits and vegetables removes fiber and fiber helps you stay feeling fuller for longer periods of time. To get the most out of celery or any other fruit or vegetable for that matter, don’t always be sticking it in the juicer.

Though it may not have the same taste bud teasing appeal of certain other vegetables, celery needn’t be boring. Chopped celery makes a wonderful addition to any variety of dishes, from meat-free stews to vegetable ragus. It’s delicious braised and mixed into lentils, beans, brown rice, and much more.

Do Juice Fasts and Detox Diets Work?

Detox diets are always popping up. The thing is, there’s no evidence to support the claims that detoxes, fasting, cleanses and their ilk actually work or are even safe in the long term. The human body is an amazing thing. It naturally rids itself of toxins. “Detox” is essentially a marketing term used to tap into the widespread desire for quick solutions.

But what about all the people who’ve claimed to lose weight with celery juice and other detox diets?

This is likely due to the shedding of water weight or the fact they’re taking in a significantly lower amount of calories which naturally leads to weight loss over time rather than explicitly a result of the diet in question.

Is Juicing Healthy?

Juicing can be a good addition to a normal diet and a way to boost your daily nutrient intake. However, there’s no doubt that eating whole fruits and vegetables is better for you all around.

There are plenty of nutrients found in skins, stems, and so on. Piling fresh, whole fruits and vegetables onto your plate is a more effective way to get fiber. And as you may know, fiber is an essential component of any healthy diet and might help prevent certain types of cancer.

Fiber slows down how quickly the body absorbs the sugar. Fruit juices, in particular, are prone to being high in sugar. This can pose a problem for anyone with concerns over blood sugar levels and weight gain. If you do want to add juices to your diet there are a few things you can do.

Create customized blends which feature both fruits and vegetables, try to make up for the fiber loss that comes with juicing elsewhere in your diet, and don’t let juices replace water as your go-to means of staying hydrated.

It’s also important to not rely on juices as substitutes for a proper well-balanced meal. Steer clear of juice cleanses.

A final word. If you take any medications, have a chat with your doctor about how specific juices may react with certain prescriptions.

Forget the Fad Diets

When it comes to fad diets, it’s best to view them with a bit of a skeptical eye. There are no miracle cure-alls which will magically melt fat, detox your body, and turn you into an ultra-fit superhuman. That said, barring underlying medical conditions, by eating a variety of nutritious foods, exercising, and steering clear of foods which are blatantly bad for you, you should be able to meet your health and weight loss goals.

As far as juicing is concerned, you can have your juice and drink it too. Adding fresh juices to your diet is a great way to supplement your fruit and veg intake, but juice should never take the place of a freshly prepared meal.

The post Fact or Fiction? The Truth About Celery Juice appeared first on Fresh n' Lean.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Despite being one of the cornerstones of a well-balanced diet, fiber is often overlooked.

Many people fall short of getting the right amount of fiber in their daily diets, often because they aren’t eating enough fruits, vegetables, and whole grains.

For those of us guilty of skimping, we’re doing ourselves a great disservice. Fiber aids in everything from weight loss to controlling blood sugar, has certain preventative properties and more. Let’s delve deeper and see how eating more fiber can improve our lives.

What is Fiber?

Fiber is a type of indigestible carbohydrate that is found in a plant’s skin, seeds, or flesh. Unlike other types of carbohydrates which are broken down into sugar and absorbed in the body, fiber stays in tact while makes its way through our digestive systems.

There are two types of fiber, soluble and insoluble. Many of the foods that are rich in fiber contain both and it is best to eat a variety. We need both kinds of fiber in our diets as they each have different benefits and perform different roles in our bodies.

When soluble fiber comes into contact with water, it turns into a viscous gel-like substance which helps slow digestion. Soluble fiber is also a source of food for the healthy bacteria that live in our digestive tracts. Good sources of soluble fiber include:

• Beans
• Sweet Potatoes
• Avocados
• Oats
• Bananas

In contrast, insoluble fiber doesn’t dissolve in water and instead of being metabolized by bacteria, it helps add bulk to stool. Insoluble fiber is particularly good for those who experience bowel trouble and constipation as it helps keep movements regular. Good sources of insoluble fiber include:

• Beans
• Whole grains
• Broccoli
• Raspberries
• Green peas

In whole grains, most of the fiber is found in the edible outer layer called the bran. Refined grains, such as white rice, have their bran removed. In turn, refined grains are stripped off of most of their fiber.

Fiber-Rich Foods to Add to Your Diet

Fiber is found in all manner of plants. This gives you a bit of an edge if you’re on a plant-based diet. There’s a good chance you’re already tucking into these fiber-rich foods.

If you do find your diet lacking in fiber, look to fruits, vegetables, whole grains, and legumes to get your fix. Here are additional fiber-rich foods you can eat:

• Blackberries (8 grams of fiber per cup)
• Artichoke (7 grams of fiber in one medium-sized artichoke)
• Pumpkin seeds (5 grams of fiber per one ounce serving)
• Sweet potatoes (4 grams of fiber per cup)
• Cauliflower (2 grams of fiber per cup)
• Oats (4 grams of fiber per one cup of cooked oatmeal)
• Almonds (3.5 grams of fiber per ounce)
• Chia seeds (11 grams of fiber per ounce)
• Barley (6 grams of fiber per cup of cooked barley)
• Banana (3 grams of fiber in one medium-sized banana)
• Soybeans (17 grams of fiber per cup)
• Flax seeds (2.8 grams of fiber per tablespoon)
• Squash (about 10 grams of fiber per medium-sized squash, depending on variety)
• Popcorn (3.6 grams of fiber per one ounce serving)
• Pistachios (3 grams of fiber per one ounce serving)
• Sunflower seeds (3 grams of fiber per ounce)
• Broccoli (2.4 grams of fiber per cup)
• Kale (2.6 grams of fiber per cup)
• Spinach (2.4 grams of fiber per cup)

The wide range of foods containing fiber means you can boost your fiber intake across the day. For breakfast have a bowl of oatmeal sprinkled with chia seeds and fresh berries. At snack time eat an apple, have some avocado toast on whole grain bread or eat some seeds. You get the idea. With so many combinations on the table, your taste buds will never grow bored.

How Getting More Fiber in Your Diet Can Help You

There’s no doubt about it. Fiber, in all of its forms, works hard for you. Many benefits come with introducing more fiber into your diet. These are just a few of the major positive effects eating more fiber will have on your body.

• Fiber keeps you full longer. Having a serving of fiber at mealtime keeps you feeling full for a longer period of time. This can reduce unnecessary snacking between mealtimes, prevent overeating, and help you stick to smaller portions if you’re trying to lose weight.
• Fiber controls your blood sugar levels. But the benefits of fiber don’t just stop there. Fiber plays a role in controlling blood sugar levels by slowing down how quickly the body absorbs sugar. This is great news for diabetics or pre-diabetics, who can get the most out of a high fiber diet by avoiding foods high on the glycemic index like refined grains and sugars.
• Fiber reduces inflammation.One of fiber’s many benefits is that it has anti-inflammatory properties. In recent years, studies have linked chronic inflammation with the onset of a variety of diseases such as heart disease, cancer, diabetes, and obesity. Diets that are rich in fiber have been shown to reduce inflammation in the body and may play a preventative role when it comes to inflammatory diseases, including lowering your risk for heart disease as well as blood pressure. While the research on cholesterol’s potential part in heart disease is ever-changing, a high fiber diet does reduce low-density lipoprotein (LDL) aka ‘bad’ cholesterol.
• Fiber regulates bowel movements. As we briefly touched upon in the previous section, people who suffer from constipation or irregular bowel movements may find relief once upping their fiber intake. The best sources of insoluble fiber are wheat bran, beans (especially kidney beans), and many vegetables.

How much fiber do you need a day?

The recommended daily fiber intake is 25 grams for men and 38 grams for women.

It might seem like a lot, but reaching that daily fiber goal is actually quite simple. We’ve got a few easy tips to share with you.

• Add a serving of fruits or vegetables to every meal.
• Feeling peckish midday? Grab a handful of nuts, seeds, or eat some fruit.
• Ditch refined grains and replace them with whole grains instead.
• Incorporate legumes into your meals. They are packed with nutrition.

Here’s the takeaway. Fiber is indispensable for maintaining a healthy digestive system and plays a part in putting the brakes on certain health conditions. With a few simple tweaks to your diet, you can ensure you’re getting the correct amount of fiber to suit your needs.

Need more fiber but don’t have time to cook? Our fresh-made meal plans always feature nutritious, fiber-rich dishes that are abundant in flavor.

The post Eat These Foods to Get a Major Fiber Boost appeared first on Fresh n' Lean.

SUMMARY

Because it’s low in calories, fat, and sugar but high in protein and fiber, oat milk is a great milk substitute if you’re trying to shed a few pounds.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

You’re probably familiar with popular non-dairy milk alternatives like soy, almond, cashew, and coconut milk, but recently, oat milk has become the darling of those who eschew dairy in their diets.

Seriously folks, if you’re on a plant-based diet and haven’t tried oat milk, you’ve been missing out. It’s low in fat and also lactose-free, which is perfect for anyone who is lactose intolerant or simply chooses to go light on the dairy when it comes to their eating habits.

Most importantly, this healthy milk alternative is utterly delicious, with a delectable creaminess that will satisfy anyone who misses the texture of full-fat milk.

How Oat Milk is Made

• Oat milk is made by soaking steel cut oats in water, blending them until smooth, then pouring the blended oat mix through a cheesecloth to strain out the solids.
• It’s so simple to make you can even make it at home.
• The result is a delicately flavored, mildly sweet, thick non-dairy milk which you can enjoy in your morning cup of coffee, protein smoothies, your favorite creamy soups or pasta sauces, or a cup of hot cocoa when you’re feeling cozy.
• You can treat oat milk the same way you’d treat any other milk – dairy or not.

How to make oat milk at home? As we mentioned, it’s super easy to do.

1. Simply soak one cup of oats in water for about half an hour to an hour.
2. Drain the oats then add three to four cups of water and blend.
3. Take a cheesecloth and strain out the oats and voila!

You have a freshly made batch of oat milk for your every need.

Where to find oat milk? If you have a busy lifestyle and making oat milk isn’t a viable option for you, most supermarkets (from Whole Foods to Safeway and everything in between) now stock dairy milk alternatives, oat milk included. Naturally, your local health food market will carry a selection of oat milk as well. If you’re looking for recommendations, some of our favorite brands are Oatly, Rude Health Oat Milk, and Umpqua Oat Milk.

Benefits: Oat Milk & Weight Loss

Why is oat milk so good? Here are some of the benefits of drinking oat milk.

• Each cup contains a whole host of vitamins and minerals, including vitamins A, B12, D, iron, and important macronutrients like fiber and protein.
• Oat milk comfortably beats other non-dairy options like nut milk and coconut milk, although if you’re looking for an extra protein boost, soy milk does trump oat milk in that department.
• Believe it or not, oat milk actually contains more bone-strengthening calcium than cow’s milk and virtually no fat in comparison: a mere 2.5 grams per cup versus 8 grams in cow’s milk and zero cholesterol.
• Because it’s low in calories (130 per cup), fat, and sugar but high in protein and has fiber, oat milk is a great milk substitute if you’re trying to shed a few pounds.
• It’s an ideal solution for anyone out there who is lactose intolerant, has nut allergies or is concerned about hormone use in dairy milk.

Getting The Most From Your Oat Milk

When it comes to dairy milk alternatives it’s important to take a look at the ingredients.

• Some oat milk brands may contain more than just oats and water. Oils, gums, sweeteners, and flavorings may crop up in some of the options available in store, so if you’re wary of what you’re putting into your body, it’s worth checking out the back label before you buy.
• Another important consideration for anyone who adheres to a gluten-free diet is that while oats don’t contain gluten, there is always the possibility of cross-contamination in a company’s facility, especially if other products based on wheat, barley, or other grains are processed in these facilities. Again, check the label for confirmation.
• Pro-tip for our gluten-free friends out there: Oatly’s oat milk is made from 100 percent gluten-free oats and contains less than 100 ppm of gluten in its products.

Drinking oat milk in conjunction with proper exercise and diet can help with weight loss and ensuring you meet your nutritional needs. As a low-fat alternative with plenty of nutrients and satisfying flavor, oat milk should definitely be a top contender for shelf space in your refrigerator.

Photo credit: Loving It Vegan

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Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

At Fresh n’ Lean, we don’t rest on our laurels.

Our team has been working quietly behind the scenes and now has some major news to share with you.

Brand New Kitchen Facility

We’ve just launched a new FDA-approved kitchen facility in the heart of Anaheim, CA. This state of the art 55,000 square feet space is furnished with the best high-quality equipment available.

What does this mean for you?

It means that our team of chefs and dietitians are able to craft delicious new recipes, offer you more choice, and roll out new meal plans. Yes, folks. You heard that correctly – there’s a new meal plan in town.

Our Latest Launch: The Fresh n’ Lean Keto Meal Plan

Our biggest announcement is that thanks to our brand new kitchen, we’ve been able to develop a ketogenic meal plan. Our top professional chefs and licensed dietitians have put their heads together to create phenomenally tasty, freshly-made meals with perfectly balanced macros. No more struggling to figure out the ratio of fats to protein to carbs you need on the ketogenic diet. What’s more, our ready-to-eat keto meal plan is built on a foundation of healthy fats like avocado and olive oil rather than loads of bacon, heavy cream, and cheese. It’s a far cry from a lot of the keto recipes floating around!

An added bonus of our new kitchen? We’re also rolling out new plant-based snacks to keep you fueled throughout the day. Keep an eye out for tasty mushroom jerky and vegan donuts in the very near future.

New Partnerships

We’ve teamed up with the brilliant folks of Beyond Meat. You may have read some of the headlines around the web praising their plant-based meat substitutes. Naturally, a collaboration was on the cards! Our chefs have crafted delicious new meals featuring Beyond Meat’s ultra-tasty plant-based burgers to our A La Carte offerings. These high-protein vegan burgers are a fantastic addition to anyone’s diet whether you’re an athlete training up for a marathon, a busy professional keen on improving the overall quality of your diet, or a flexitarian looking for a delicious meat-free substitute for a lunchtime hamburger.

With our team constantly working on new delectable, fresh, organic dishes to offer you, you can expect more tasty meals with greater variety making their way to your doorstep thanks to our new kitchen facility.

Stay tuned – this is just the beginning. As we continue to grow, we’ll have more nutritious, sustainably-sourced deliciousness to share with you.

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SUMMARY

Fresh n’ Lean is thrilled to announce the launch of our Ketogenic Meal Plan. We’ve taken the hassle out of following a keto diet.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

You’ve undoubtedly heard a lot about the ketogenic diet over the past year or so.

From nutritionists to celebrities to your gym partner or office buddies, people all over are swearing by this trendy diet.

At Fresh n’ Lean, a keto plan has been our subscribers’ single biggest request. You asked we listened and we’re proud to announce the launch of our dietitian-designed Keto meal delivery plan.

What is a Keto Diet?

Let’s back up a second – what is the keto diet, anyway? The goal of the ketogenic diet (or keto for short) is to switch the body’s main energy source from glucose, which we mostly get from carbohydrates to ketones, which come from burning fat. To achieve this, people following the keto diet eat high fat, low-carb, and moderate protein level meals. Calculating the right amount of these macronutrients (aka macros) is a key part of correctly maintaining this diet.

Who Can Benefit From a Keto Diet?

Many people are reaping the benefits of switching to a keto diet. This diet can help reduce blood sugar levels, possibly reduce blood pressure, improve your overall cholesterol levels, lower triglycerides, and help you lose weight and keep it off. Where most diets have you feeling perpetually hungry, the keto diet keeps you fuller for longer and many folks report a decreased appetite once they go keto.

If you’re looking to lose weight, the keto diet is effective for faster weight loss. Once your body enters ketosis, the body uses fats as its primary energy source, including fat stored in the body.

It’s important to note that the keto diet isn’t right for everyone and while there are benefits to following this diet, ultimately, researchers aren’t sure about its long-term effects. Before making the switch, consult with your doctor to determine if going keto is the right choice for you.

Why Our Keto is Better

There’s a whole lot to look forward to with our keto plans. Each dish in our keto meal plan is made of entirely fresh ingredients which are sustainably sourced and chef-crafted into delicious tasting, flavorful meals.

Unlike most keto meal plans and recipes, we’re all about using healthy fats like olive oil and avocado instead of bacon, cheese, and heavy cream. By using high-quality, sustainably -sourced ingredients rich in healthy fats instead of fatty, salty, processed foods, our keto meal plan offers a more mindful approach to this popular diet.

The best part? Each meal is the result of a collaboration between our chefs and professional dietitians. Get all the flavor while effortlessly meeting your daily macro requirements in a healthy way.

A Responsible Keto Diet

Because most of your daily calories come from what when you’re on the keto diet, it is absolutely essential to make sure you’re eating high-quality fats. While slathering butter or adding cream, bacon, and cheese to everything may sound delicious, it isn’t sustainable in terms of long-term health. Instead, you’ll want to get your fats from healthy sources like nuts, avocado, olive oil, and chia seeds.

If you want to go keto but don’t have time to whip up healthy keto meals, let us help! Our meal plan exclusively features high-quality healthy fats, grass-fed beef, and sustainably-sourced seafood, flavors inspired by your favorite international cuisines, and require no cooking or meal prep on your part. Just heat and eat.

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SUMMARY

These amazing herbs and spices can help you supercharge your meals and boost your overall health. The list includes ginger, parsley and cinnamon.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

A dash of cumin, a sprinkling of cilantro, a few sprigs of mint.

Herbs and spices are not only stellar for flavoring your favorite foods, but many also have outstanding health benefits.

Adding herbs and spices is one of the simplest ways to supercharge your diet. These tasty seasonings can do everything from boost your immunity to help fight inflammation, control blood sugar, and are wonderful for adding more flavor to your food without having to rely on salt. In fact, many herbs and spices have multiple benefits. Finally, an excuse to start an herb garden at home!

Let’s take a look at some of the healthiest herbs and spices to boost your immune system, reduce inflammation, and control blood sugar levels.

The Best Herbs & Spices for Boosting Immunity

Looking for natural ways to boost your immunity during cold season? There are several herbs and spices that can help your body fend off those pesky viruses.

Echinacea

Echinacea may help shorten the duration of a cold although as studies note, there can be quite a bit of difference in echinacea products. While there are many preparations available if you’re starting to feel a little under the weather, brew yourself some echinacea tea.

Ginger

Ginger truly deserves its superfood status. This nutrient-rich rhizome has a host of benefits, including a compound called gingerol which may help battle infections.

Parsley

There are plenty of benefits to eating raw parsley, including bolstering your immune system. Parsley is full of antioxidants which are essential in helping to fight off colds. This simple herb is definitely more than just a garnish for your plate, it can help reduce inflammation and also boasts essential nutrients like calcium, iron and vitamins K, C, and A.

10 Herbs and Spices to Relieve Nausea

Suffering from an upset stomach? There are several herbs and spices that can help alleviate nausea, relieve bloating, and help the symptoms of IBS. Ginger is the most famous, but there are plenty of other tasty options to kick stomach problems to the curb.

• Mint
• Chamomile
• Peppermint
• Fennel
• Dill
• Cinnamon
• Cumin
• Nutmeg
• Mace
• Lemongrass

Try These 18 Herbs & Spices to Reduce Inflammation

With their anti-inflammatory benefits, these herbs and spices are particularly good at reducing chronic inflammation, which some studies believe can lead to diseases like heart disease, cancer, arthritis, diabetes, and neurodegenerative diseases.

Anti-inflammatory herbs and spices may also play a role in pain relief. Here are some of the best anti-inflammatory herbs and spices to add to your diet.

• Allspice
• Ginger
• Turmeric
• Cinnamon
• Chili powder
• Black pepper
• Clove
• Rosemary
• Borage
• Stinging nettle
• Basil
• Cat’s claw
• Evening primrose
• Cayenne powder
• Cardamom
• Paprika
• Lemongrass
• Holy basil

The 13 Top Herbs and Spices for Controlling Blood Sugar

Adjusting your diet is key to controlling blood sugar levels and can help in the management of conditions like diabetes. Certain herbs and spices can lower blood sugar and help prevent blood sugar spikes. Adding a teaspoon or two to your meals or sipping on freshly brewed herbal tea is an easy way to incorporate them into your diet.

• Yerba mate
• Fenugreek
• Cinnamon
• Oregano
• Sage
• Marjoram
• Tarragon
• Mint
• Ginger
• Thyme
• Rosemary
• Cilantro
• Tarragon

Herb and Spice-Packed Recipes to Try This Week

Wondering how to get the most benefits from all of these herbs and spices? You can try brewing teas at home (think ginger, mint, and lemongrass), adding a dash of spice to your morning cup of joe (cinnamon is always a winner), or you can hit the kitchen. Inspired to add more herbs and spices to your diet? We’ve got a few tasty recipes for you to whip up.

Chimichurri with Grilled Vegetables recipe

Chimichurri is typically used as a condiment for grilled meats, but it’s equally fantastic spooned over grilled veggies. You can also use it on your favorite wraps, tacos or as a marinade for tofu.

Ingredients for the Chimichurri

• ½ cup parsley, finely chopped
• ½ cup cilantro, finely chopped
• 3 garlic cloves, finely diced
• 1 shallot, diced
• 1 medium-sized chili, diced
• ¼ cup extra virgin olive oil
• 3 tbsp vinegar
• Salt to taste
• 1 baby eggplant, sliced
• 1 small zucchini, sliced
• 1 red bell pepper, sliced

Directions

1. Preheat your oven to 400 degrees. On a large baking sheet lined with foil, place your vegetables and lightly drizzle with olive oil. Bake for 25 to 30 minutes or until tender.
2. While the vegetables are roasting, place shallot, herbs, chili, and garlic into a bowl. Add vinegar, oil, and salt. Whisk to combine.
3. When the vegetables have reached desired tenderness, drizzle with chimichurri sauce and serve warm.

Gluten-free Tabbouleh recipe

Though it’s traditionally made with bulgur, you can sub it out for quinoa to make a protein-packed, gluten-free take on this delicious vegan dish. It also makes a fantastic quick meal prep idea you can enjoy throughout the week.

Ingredients

• 1 cup quinoa
• 3 bunches fresh flat-leaf parsley, chopped
• 1 bunch mint, chopped
• 3 green onions, sliced
• 3 ripe tomatoes, deseeded and diced
• 1 cucumber, cut into cubes
• juice of one lemon
• extra virgin olive oil
• salt and pepper to taste

Directions

1. Cook quinoa according to instructions on the package. Fluff with fork and allow to cool to approximately room temperature.
2. Add parsley, mint, tomatoes, green onions, and cucumber to the cooled quinoa. Season with salt and pepper and add a light drizzle of olive oil and the lemon juice. Mix well and serve.

Vegan Potato Curry recipe

Curries get their heady aroma and gorgeous flavor from the wealth of spices which are used in the recipes. Different cuisines boast various styles of curry but if you’re looking for something relatively easy but ultra flavorful, this simple potato curry is always a winner.

Ingredients

• 4 large potatoes, cut into small cubes
• 1 yellow onion, chopped
• 1 can of chopped tomatoes
• ¼ cup chopped cilantro
• 1 tsp minced garlic
• 1 ½ tsp minced ginger
• 1 tsp chili powder
• ½ tsp turmeric
• ½ tsp cumin seeds
• ½ tsp fenugreek seeds
• ½ tsp mustard seeds
• 1 tsp curry powder or garam masala
• 3 bay leaves
• water
• salt and pepper to taste
• extra virgin olive oil

Directions

1. Heat oil and add onions, cumin, fenugreek, mustard seeds, bay leaves, salt, and pepper. Fry the onions over medium heat until they become soft. Add garlic and ginger and cook for another minute or so.
2. Stir in chopped tomatoes, then add turmeric, chili powder, and curry powder (or garam masala). Continue sauteing until the tomatoes begin to break down. Add potatoes and fry for another three minutes.
3. Add enough water to that so that the potatoes are partially but not completely covered. Place a lid over the pot and reduce the temperature to a simmer. Cook until the potatoes become soft, stirring occasionally.
4. Once the potatoes are soft, stir in cilantro leaves and serve.

Boost Your Health with Herbs and Spices

The ways you can use herbs and spices in the kitchen are virtually unlimited. Whether it’s a dusting of turmeric in a soup or stew, a tablespoon or two of chopped rosemary over some roasted veg or some freshly made oregano pesto in a potato salad, reaping the health benefits of herbs and spices couldn’t be easier. Eat these herbs daily to boost your health and up the nutritional value of all your meals.

The beauty of it is with so many different herbs and spices, your palate will never get jaded. An ever-changing rotation will not only keep your food tasting fresh and interesting, but also allow you to reap the benefits from everything on your spice rack. The best part? Herbs and spices are suitable for virtually every diet out there, whether you’re vegan, vegetarian, paleo, or eat a bit of everything.

A final word for you, friends. Remember to check with your doctor if you have any pre-existing medical conditions, are pregnant or breastfeeding or are currently taking any medications. Certain herbs and spices may interact with medications, adversely affect certain conditions, and are considered unsafe for pregnant women.

The post 36 Super Herbs and Spices to Boost Your Health appeared first on Fresh n' Lean.

Fresh N’ Lean is the nation’s largest organic meal delivery service. Our tasty, chef-prepared cuisine is always fresh and never frozen, and we offer five convenient meal plans: Protein+, Keto, Paleo, Standard Vegan and Low-Carb Vegan. Choose Fresh N’ Lean for affordable nutrition, delivered to your doorstep. 

Regardless of the diet you choose to follow, one thing we can universally agree on is that leafy greens are incredibly healthy. Everyone can benefit from tucking into these nutrient-dense, flavorful plants.

Whether you’re looking to add more veggies to your meals or are interesting in making the jump to a plant-based diet, there are plenty of options available to you. Getting more greens in your life doesn’t mean you’re sentenced to never-ending salads (although there’s no denying they are an excellent way to up your green intake). You’ll find plenty of delicious, easy, ultra-convenient ways to add this essential food group to your favorite dishes.

Start the Day Green

Didn’t think it was possible to add greens to your morning routine? Think again.

1. A breakfast smoothie is an excellent way to start your day off with some nutrient-rich greens. Use nut or oat milk for your liquid base and build from there. Adding greens to your smoothie in place of fruits high on the glycemic index and combining them with low sugar fruits like berries or melon will give you a healthier way to enjoy smoothies.

2. If smoothies aren’t your thing, fresh juice will do the trick. Try some of these delectable combinations. They’re not only delicious, they’re also packed with essential nutrients.

• Spinach, kale, ginger, and apple
• Cucumber, lemon, and mixed berries
• Grapefruit, celery, arugula, and mint
• Pear, apple spinach, and cucumber

3. If you need something a bit more substantial to get yourself going in the morning, you can whip up some scrambled eggs, an omelet, or frittata with chopped arugula or chard.

4. A warm bran, pumpkin seed, and zucchini muffin will also hit the spot and set you up for the day with a helping of fiber and protein (just be careful of the sugar content). Truly a delicious way to start the day.

Eating Greens All Day Long

Incorporating plants into your lunch and dinner couldn’t be easier. For your midday munch, there are endless tasty combinations you can try. Let’s be honest here. A dash of greens in any of these dishes only makes them take better. And don’t forget – a little meal prep goes a long way.

5. Swap out lettuce for leafy greens in your favorite sandwich.

6. Toss some greens into a wrap for a dose of essential micro and macronutrients. We recommend watercress or endives.

7. Adding them to a burrito is a simple way to up your plant intake.

8. Make a mushroom and zucchini quiche with chopped spinach.

9. Blend greens into sauces. Pesto is an obvious choice, but you can also add them to ragus, chimichurri, amatriciana, and salsas.

10. Garnish your favorite pizza or pasta with a helping of fresh greens. Arugula is a classic choice (especially when paired with a Margherita), but chard or beet greens are equally delicious.

11. Make your curry more green with a sprinkling of kale or spinach.

12. Wilted greens help make a stir-fry pop. Bok choy is a natural choice if you’re using Asian flavors and delivers with high levels of fiber, vitamin A, C, and B6 and potassium.

13. Casseroles are a great meal prep dish and it’s terrifically easy to sneak greens into them.

14. Whether you enjoy them hot or cold, lentil dishes make ideal candidates for a helping of greens. Collard greens, spinach, and kale are real winners here.

15. Serve up a side of greens lightly sauteed in olive oil with your main meal.

Something Salty, Something Sweet

You can even enjoy greens at snack time or for dessert. Chocolate works especially well as its sweetness acts as a counterpoint to the bitterness in certain greens.

16. Kale or spinach chips are perfect for that mid-afternoon pick-me-up to see you through to dinner or as a healthy savory side at lunch.

17. Chocolate fans will enjoy a chocolate spinach cake or brownies baked with a helping of kale.

Subscribe to a Meal Plan

18. If you want to commit to a healthier you but are short on time to spend in the kitchen, subscribing to a meal plan which specializes in plant-based meals is a fantastic solution. Meal delivery services offer weekly rotating menus which are vegetable and leafy green heavy which means adding more plants to your diet becomes a no-brainer.

Adding more greens to your diet means you’ll benefit from the entire spectrum of vitamins, minerals, fiber, and more. There’s no reason not to start right now. When it comes to eating more greens, your options are really endless. Even if you make just one meal a day a little more green, you’ll be doing both your body and mind a massive favor.

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