Try looking in the monthly archives. June 2016

Here is a healthy and quick salad everyone needs to make for July 4th.

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Quinoa Black Bean Salad Recipe – 6 Servings Total Prep & Cook Time: 35 Minutes Nutrition Data Per Serving: 253 calories, 7 g fat, 38 g carbs, 254 mg sodium, 9 g fiber, 10 g protein, low Saturated Fat & Cholesterol, good source Vit K, Folate, Magnesium, Manganese, Vit. A, Vit. C. Ingredients: 3 cups […]

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Fresh Peach Cobbler

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Nutritional breakdown of peaches One raw medium peach (147 grams) has 50 calories, 0.5 grams of fat, 0 grams of cholesterol and sodium, 15 grams of carbohydrate, 13 grams of sugar, 2 grams of fiber and 1 gram of protein. It provides 6% of your daily vitamin A needs and 15% of daily vitamin C […]

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What everyone ought to know about cantaloupe.

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  Nutritional breakdown of cantaloupe One cup of diced melon (about 156 grams) contains 53 calories, 0.3 grams of fat, 13 grams of total carbohydrate, 12 grams of sugar, 1.4 grams of fiber, 1.3 grams of protein, 106% the daily value for vitamin A, 95% vitamin C, 1% of calcium and 2% of iron needs. […]

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Omelet with Summer Vegetables

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Omelet with Summer Vegetables – 1 serving Cooking spray 2/3 cup fresh corn 1/2 cup zucchini, chopped 1 cup spinach leaf, whole, baby 3 tablespoons green onions, chopped 2 tablespoons water 1/4 teaspoon black pepper 3 egg whites 1 egg 1 tablespoons Gouda cheese, smoked, shredded 1. Heat a small saucepan over medium-high heat. Coat […]

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6 Tips on how to build a healthy salad –

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Tips on how to build a healthy salad – Pick your greens – kale, spinach, lettuce, romaine, arugula, mixed greens Pick a protein source – beans, lentils, chicken, tuna, eggs (if you do not have a protein source, you will be hungry again before that next meal) Pick your veggies – the sky is the […]

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What fruits and vegetables are in season during June?

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What fruits and vegetables are in season during June? Beets, Blackberries, Carrots, Cucumbers, Eggplant, Green Beans, Lettuce, May Peas, Onions, Peaches, Peppers, Potatoes, Radishes, Strawberries, Sugar Snap Peas, Summer Squash, Swiss Chard, Turnips, and Zucchini You can find them all at your farmers markets – The Virginia Beach Farmers Market is open year-round and features a variety […]

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What everyone ought to know about “Phytochemicals”.

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INCREASING YOUR PHYTOCHEMICAL INTAKE • Eat more than three servings of a variety of vegetables every day. • Eat whole fruit instead of drinking fruit juice. • Add herbs and spices such as basil, garlic, ginger, oregano, parsley and turmeric to your foods. • Be adventurous and try new, healthy recipes rich in vegetables and […]

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What everyone ought to know about green beans.

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Health benefits of Green beans Fresh green beans are very low in calories (31 caloriess per 100 g of raw bean pods) and contain no saturated fat. Nevertheless, these lean pod vegetables are a very good source of vitamins, minerals, and plant derived micronutrients. The beans are very rich source of dietary fiber (9% per […]

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What everyone ought to know about tomatoes.

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Nutritional breakdown of tomatoes One medium tomato (approximately 123 grams) provides 22 calories, 0 grams of fat, 5 grams of carbohydrate (including 1 gram of fiber and 3 grams of sugar) and 1 gram of protein. Tomatoes are a rich source of vitamins A and C and folic acid. Tomatoes contain a wide array of […]

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What does “organic” mean and why does it costs more?

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What does “organic” mean? Simply stated, organic produce and other ingredients are grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms, or ionizing radiation. Animals that produce meat, poultry, eggs, and dairy products do not take antibiotics or growth hormones. The USDA National Organic Program (NOP) defines organic as follows: Organic […]

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