Top Nutrition points and recipes

Happy Birthday to my sweet daughter Rachel!!  Hello to all!!  I have said so much thus far.  All of it is so important to your health, so if you haven't read my previous blogs, for your health sake, please take a few moments and scroll down, then go to August  and scoll down to read. To comment, press comment at bottom of blog, then press google, answer a few simple questions, then comment away!! or email me at suewalkerrn@yahoo.com.  Now for the recap and a few recipes as promised.

1.  The goal of our nutrition is to eat 7-13 fruits and vegies a day.  COUNT them each day.  A 1/2 cup equals one serving, or a cup if it's greens.  If I could just get you to put this in  your routine daily, I would quit and go to heaven!! (just kidding). 
2.  If you have trouble doing the above, do consider getting on Juice Plus.  See my web page at suewalkerjuiceplus.com and view the 12 minute video .  It costs what you pay for 3 fruits a day and you get 15!
3.  Add  legumes two  to three times a week to your meals.  They are lentils, beans, and peas.  They can be bought at the health food store canned and WITHOUT SALT or Preservatives. I stock up when I go to the health food store.  ONLY THREE tablespoons is a serving of legumes. Now that's easy to add to your diet! Add them to casseroles.  Add to salads, Use them pureed  in your favorite dips, they hide well.  Spread them pureed on your wraps and sandwiches.
4.  To get more vegies,and grains, add  super chopped vegies anywhere . Put a cup of  fresh spinach cut up  in your morning smoothies, yes you won't taste it! Add quinoa or brown rice to casseroles. Use spaghetti squash in place of noodles with italian spagetti meal.
5.  Did you know that according   to DOLE NUTRITION, Pinto beans rank higher in antioxidant power than blueberries.  Black beans are loaded with magnesium, Black eyed peas are loaded with calcium, folate, and magnesium, Red beans have lots of iron, Kidney beans are the top fiber beans.  

NOW for a few fun recipe ideas .

Wraps:  whole grain,preservative free wraps, can use from frozen state, place in fry pan with extra virgin olive oil, or, my favorite, extra virgin coconut oil.  Add a generous portion of grated rice cheese, legume of your choice, chopped fresh spinach or Kale, some cooked sweet potatoe if desired, some very finely chopped brocolli, then if you like a sauce, sprinkle with a healthy ranch .   Fold in half when brown and squish, then serve. Great Meal!!!

smoothie:  I have this about every am.  1 1/2 cups non fat organic plain or vanilla greek yogurt(creamiest), one or two bananas, 1cup frozen blueberries, 1/2 cup frozen cherries or rasberries or peaches etc.  1/4 cup ground flax seed meal, may add 1 T honey if you have a sweet tooth. cinnamon is good to add to. May add 1 cup cut up raw spinach. Blend in blender and serve. will keep one day in fridge. If just too thick, add vanilla rice milk just a little to thin.

Quinoa meal:  Cook quinoa as on pkg directions,(really fast and easy),  Stir fry enough vegies for your family, try vegies like sugar snap peas, red peppers, brocolli, carrots, etc. At table, each person stacks on their plate quinoa, stir fry vegies, fat free sour cream if desired, cut up fresh tomatoes,  Of course, legumes served cold or warmed could be added as a topping. YUMMY MEAL!  remember, quinoa is high in protein.