Category Archives: Vegetarian Living

banana

Why I love Bananas

Composed of about 93% carbohydrate and about 100 calories, a medium size banana is a versatile, nutrient dense, delicious snack at any time!

A banana will provide you with essential nutrition including:

  • Carbohydrates for energy
  • Vitamin A, and C, a whole bunch of B vitamins
  • 2 to 3 grams protein
  • Prebiotics: Prebiotics are needed to help probiotics (the good kind of bacteria) grow and promote a healthy digestive system
  • Potassium to help protect against high blood pressure
  • Tryptophan, serotonin, norepinephrine each of which cab help prevent and improve depression
  • Bananas can also help alleviate heart burn by suppressing acid in digestion

How can you add more banana into your day?

  • Add a banana to:
    • A fruit smoothie
    • Pancakes
    • Salad
    • Peanut butter sandwich
    • Bowl of cereal or Greek Yogurt
  • Add a little peanut butter to a banana to give you essential protein and energy prior to your workout

    • This is an easily digestible snack
    • With less fiber than other fruits, bananas will not cause you intestinal distress during your workout

Do you have a creative way to incorporate more fruit into your diet? Let us know at info@restorativenutritionri.com .

quinoa

Quinoa and Bean Salad

Makes 4 to 6 servings for a main course or 8 as a side dish

Ingredients

  • 1 ½  cups quinoa
  • 1 ½  cups cooked black beans
  • 1 ½ cups cooked kidney beans
    • Tip: If you buy canned beans always rinse them so cut down on the sodium content
  • 1 ½  tablespoons red-wine vinegar
  • 1 ½  cups cooked corn
  • 1 ripe avocado diced
  • Tip: Use fresh corn in the summer, or frozen in the winter, again if you use canned rinse it before cooking
  • 1 ½ cups diced tomatoes
  • ¾ cup finely chopped green bell pepper
  • ¾ cup diced banana peppers
  • ¼  cup finely chopped coriander
  • 5 tablespoons fresh lime juice
  • 1 teaspoon salt
    • Tip: If you are watching your sodium intake, use salt substitute
  • 1 ¼  teaspoons ground cumin, or to taste
  • 1/3 cup olive oil

Making the Dish:

  1. Clean and prep quinoa as indicated on box or bag: Typically you will need to wash the quinoa under water until the water is clear
  2. In a large saucepan bring water to boiling, then add quinoa and cook for about 10 minutes
  3. While the quinoa is cooking, start another saucepan with about 3 cups of water for step 5
  4. Drain quinoa and rinse under cold water
  5. Next, using a sieve you will put the quinoa over a saucepan with boiling water, cover the quinoa with a towel and lid
    1. The object here is to steam the quinoa so you don’t want it touching the boiling water
    2. Steam until it appears light and fluffy (usually about 8 to 10 minutes)
    3. Once light and fluffy, put quinoa into a large bowl and let it cool (stir it occasionally to help cool faster)
  6. Mix the beans, vinegar, salt and pepper in a small bowl
  7. Once the quinoa is cool, add the bean mix from step 6, the bell pepper, banana pepper, coriander, avocado, tomatoes and corn
  8. Make the dressing: Combine the lime juice, salt, and cumin ina small bowl.  As you whisk these ingredients together, add the oil and continue whisking. Once combined, add to the quinoa salad.
  9. Serve salad at room temperature and enjoy!

     

     

berries-tequila-l[1]

Take advantage of berries this summer!

Berries are a delicious, low calorie, high fiber snack that contains many vitamins and minerals that are essential for your body’s healthy function. With such a variety of berries there is a type for everyone to enjoy- strawberries, blueberries, raspberries, cranberries, and blackberries to name a few!

 Health Benefits of Berries

Berries are a good source of antioxidants and offer a variety of health benefits.

  • Berries contain phytochemicals and flavonoids which have been shown to help prevent some types of cancer
  • Cranberries can help prevent bladder infections
  • Blueberries help promote healthy vision with the lutein they contain

Where can I get berries?

Summer is a great time to enjoy berries- they are in season and so taste very fresh! They are widely available during summer months:

  • Berries are typically less expensive at the supermarket since they are in sease
  • If you can’t afford to buy fresh berries look in the frozen food section and buy frozen berries (just avoid added sugar and/or syrups)
  • Local farmers markets are a great place to buy berries and get to know your farmers!

How can I eat more berries?

Simply start adding them to foods you already enjoy eating, or get creative with new healthy dessert ideas:

  • Add blueberries to cereal and oatmeal
  • Slice raspberries and strawberries into yogurt
  • Blueberry pancakes and muffins are always a hit!
  • Serve mixed berries (pick whichever combination you like) as dessert with a little low fat whip cream instead of sweets
  • Add some raspberries to your favorite white wine
  • Dress up a salad with raspberries, blueberries, and strawberries (add some walnuts to your salad to get more heart healthy omega-3 fatty acid)
  • Offer berries as a snack to your kids- get them involved with picking berries at a local farm or try growing some yourself!

 Nutrition Information for berries:

  • 1 cup of strawberries has only 54 calories and contains vitamin C, calcium, magnesium, folate and potassium
  • 1 cup of blueberries has only 83 calories and contains vitamin C, minerals and phytochemicals
  •  1 cup of raspberries has only about 64 calories and contains vitamin C and potassium
  • 1 cup of cranberries has only 44 calories and contains vitamin C, minerals and phytochemicals

 With so many reasons to eat berries, which is your favorite?