If you’re looking for a healthy snack that’s packed with nutrients, fiber, and healthy fat, there’s no better food than nuts. There are so many varieties to choose from as well as many ways to prepare meals and snacks using them as ingredients.   Nuts are actually a seed surrounded by a hard, inedible shell….

Whether it’s heading to the beach, out for a picnic, or at school/work, lunchtime is all about quick, easy, and delicious meals. What better food item to fit this description than a fun sandwich? The possibilities here are endless, but if you’re having some difficulty thinking of creative ideas, check out some of the recipes…

Is there anything better then biting into a delicious and juicy peach? Peaches are in their peak season right now, which makes August the perfect month for National Peach Month! Peaches are enjoyed all over the world and with a seemingly infinite amount of ways to enjoy them. They have a unique taste that is…

There isn’t a fruit that reminds me more of summer than watermelon. I love enjoying a juicy, cool, fresh slice of watermelon on a hot summer’s day. Did you know that watermelon was first cultivated in southern Africa? This was due to its high water content. Watermelon is 92% water, which is why it feels…

Don’t let the tiny size fool you, blueberries are jam packed with health benefits. This powerful fruit is actually categorized as a super food. Therefore, there’s no better way to showcase all that blueberries have to offer than by celebrating National Blueberry Month this July!   For years the North American Blueberry Council (NABC) worked…

What better way to cool off this summer than with a cool and refreshing Ceviche! This Wednesday, June 28th is National Ceviche Day.   Ceviche is not only fun to say, but if you haven’t tried it yet, it might just become your “go to” food this summer!   Ceviche is a dish that is…

The month of May is National Asparagus Month! Although this may not be your favorite vegetable because of its slightly bitter and unique flavor, asparagus had been a cornerstone of many diets for thousands of years.   Asparagus is a member of the lily family. There are approximately 300 species of asparagus, but only 20…

May is National Salad Month and while this may not excite you, I’m a big fan of salads!  I love that salads are not restricted to iceberg lettuce, tomatoes, cucumbers and heavy dressing.  You can make your salad whatever you want it to be!  You can add fruit, beans, nuts, or whatever else makes you…

Did you know that the zucchini variety of summer squash is native to Italy?  The word zucchini comes from the Italian zucchino, meaning a small squash.  It was brought over to America in the 1920s, where it was often referred to as the “green Italian squash” and was not recognizable.   Boy have things changed!…

We’ve all been there. Struggling between the love of baking and the attempt to lead a healthier lifestyle. There are many flour options on the market today, each one providing a nutritional boost to your baked goods.   5 Flours to Try the Next Time You Bake 1.Quinoa Flour   Quinoa flour is growing in…

Did you know mushrooms are a part of the fungi family?  This may lead you to find mushrooms unappetizing, but it shouldn’t!  They are perfectly edible and are very nutritious.  Mushrooms are neither a fruit nor vegetable and offers benefits to your health outside the realm that produce does.   This Sunday, April 16th is…

I used to think that celery was the dullest of all of the vegetables. I used to resent its mild, watery flavor. Who knows, perhaps it was an immature palate that steered me away from celery. But boy things have changed. April is National Celery Month and is a great time to learn more about…

This week is National School Breakfast Week!  This is a weeklong celebration of the school breakfast program that is always celebrated during the first full week in March.  It highlights how eating a nutritious breakfast helps children fuel up for success in the classroom and beyond.  The theme for this year’s celebrations is “Take the…

When you think of citrus fruits, you probably first think of oranges, not grapefruit, right?  Hence why grapefruit is often considered the forgotten citrus. But, there is nothing that should be forgotten about it!  February is National Grapefruit Month and is the perfect time to learn more about this delectable fruit.   Grapefruit got its…

Buckwheat By Charna Sheinfeld,  Nutrition Intern   Contrary to popular belief, buckwheat is not only unrelated to wheat, it is not even part of the grain family. Buckwheat is considered a fruit seed, making it an ideal substitute grain for those with wheat or gluten sensitivities. Buckwheat is produced widely in Russia and Poland, and…

These burgers are meat-free but definitely not lacking in flavor. The savory flavors from both the cooked mushrooms and soy sauce blend together with the smokiness of the buckwheat to create a delicious umami flavored dish. Feel free to eat as a side dish or as a main dish on a whole wheat bun with vegetables of your choice.

We are rooting for sweet potatoes this month! November is National Sweet Potato Awareness Month. You typically see sweet potatoes as a staple on your Thanksgiving table, but I’m sure you eat them year round as well!   Christopher Columbus did what?   History of Sweet Potatoes: Sweet potatoes are native to Central and South…

Spaghetti Squash By Charna Sheinfeld,  Nutrition Intern Cheap, easy to prepare, versatile, gluten free, and guilt free. These are just some of the many ways to portray spaghetti squash. This yellow, oval shaped squash gets its name because of the way its flesh separates after being cooked into yellow strands resembling spaghetti. At only 42…

The gorgeous bright orange, green and red colors of this dish remind me of the beginning of fall. This dish works great as an appetizer or as a side dish. Its combination of the mildly sweet, soft squash, slightly bitter spinach and crunchy sweet but tart pomegranate makes each bite a perfect mix of flavors and textures.

July is National Baked Beans Month and for good reason.  Baked beans are a favorite during the cold months but they’re also the perfect side dish for your summer barbecues.   Baked beans are most commonly made with navy, pinto or kidney beans, and they come in a range of flavors.  Many commercial brands now…