Category Archives: HOMEPAGE – BALANCE

The Rise of the Flexitarian Diet

From Meatless Mondays to vegetarian dishes at your favorite restaurant, making or ordering a meal sans meat has never been easier or more acceptable. Once the stuff of vegetarians, vegans, and hippies,  more and more carnivore-loving Americans are enjoying not eating meat. At least some of the time.

Meet the flexitarians. It’s a mouthful but fairly simple in practice. Flexitarians are simply those who consciously eat less animal products such as red meat, poultry, seafood, dairy, and eggs, while still occasionally having a big, juicy, beef patty with all the fixings.

vegetarian versus meat

“It’s a pretty flexible diet,” said nutrition expert and owner of The Flexible Dietitian LLC Mckenzie Flinchum, RD, LD/N, CPT. “You’re getting the health benefits of a vegetarian with a diet rich in nuts, seeds, legumes, beans, fruits, and vegetables but the occasional consumption of meat, especially meat low in fat such as fish with benefits for a healthy heart.”

Flexitarianism is not a new concept but it has exploded in popularity during the past few years. Food personalities including former New York Times columnist and author of VB6: Eat Vegan Before 6:00, Mark Bittman, author Michael Pollan, and registered dietitian and author of The Flexitarian Diet, Dawn Jackson Blatner have helped to make the term mainstream. Merriam-Webster’s Collegiate Dictionary added flexitarianism to the book in 2012. This year it was identified as one of the key trends in restaurant marketing, and according to The Washington Post, as many as 22.8 million Americans now identify themselves as flexitarians. That’s compared to just 7.3 million American vegetarians.

Behind this latest lifestyle trend are millennials.

“The emergence of ‘flexitarianism,’ or adherence to a primarily plant-based diet, has been driven largely by millennials,” said Holley Reeves, the Director of Research, Insights and Sustainability at Butin Integrated Communications.  “We’re finding that millennials – and especially millennial mothers – increasingly are incorporating vegetables as a key component, if not the centerpiece, of their everyday diets.  These consumers are motivated both by the health benefits of the flexitarian diet and by the desire to decrease the high environmental impact of livestock production.”

Farmers Market
Anna Levan / Shutterstock.com

Thanks to Bill Clinton and any vegetarian or vegan friends you have, you probably know some of the health benefits of not eating meat or any animal products. Recent studies, however, are showing that simply eating less meat and animal products while not completely abstaining from it also has significant health benefits. According to U.S. News and Reports flexitarians weigh 15 percent less than regular meat eating Americans and research suggests that a flexitarian diet can lower cholesterol and triglyceride levels and therefore heart disease, as well as the risk of diabetes and cancer.

But while the diet offers a range of health benefits, Reeves’ firm Butin Integrated Communications, which monitors and conducts research on trends being shared by online influencers, advocacy groups, and mainstream media, believes much of the rise of the lifestyle is driven by environmental concerns.

sustainability cattle

It’s not a secret that eating meat isn’t exactly good for the planet. The livestock industry is the third largest generator of greenhouse gases. Industrial meat, which includes the majority of supermarket chicken, beef, and pork, is likely a contributor to the increase in antibiotic-resistant illnesses, not to mention the  inhumane animal conditions that we see pop up on insider videos at industrial farms and processing plants every so often. At one time or another those things have probably made you consider giving up meat. But remember that burger? Not eating any meat isn’t likely for a majority of Americans, but eating less of it still poses environmental benefits. If every American replaced one serving of chicken per week with a plant based protein it would be similar to if 500,000 cars were no longer on the road in terms of released carbon dioxide. A 20 percent decrease in meat consumption throughout the U.S. would be similar to every car in the U.S. turning into a Prius.

beet burger vegetarian

Tempted to try it? Well as Flinchum said, the diet is flexible and while this sometimes makes vegetarians criticize flexitarians for having no real rules, it makes it easy to at least try the lifestyle out.  Those who have gone flexitarian recommend beginning small, such as with Meatless Mondays.  Being a flexitarian is all about being creative, reinventing familiar dishes by centering the protein around plants instead of animals, and letting yourself have meat when you want it.  Some flexitarians will only eat animal products once a day, others will only eat animal products one or two days a week, and others will commit to a certain number of meatless or animal product free meals a week. It’s all about slowly figuring out what works for you.

Whether or not flexitarianism goes the way of other passing fades or is here to stay, however, is something we’ll have to wait to see.

6 Daily Sources of Positive News

Stories about the blitz to end homelessness or how tourism is reviving coal-based economies don’t tend to make it into your daily news feed, and that’s a shame.

In the social media age, we’re constantly bombarded with news about poverty, conflict, disaster, and injustice, and that’s for a couple of different reasons. One is our innate negativity bias, which draws us to click on headlines with words like “outrage” and “scandal” while letting our eyes gloss over the stories where everyone makes it home safe.

Another is the media industry’s belief that, according to the old saying, “if it bleeds, it leads.”

This media attitude is a problem for a few reasons, not least of all because the daily barrage of negativity can severely warp your worldview. Most people don’t know that we’re living in times of rapidly decreasing global poverty, rapidly increasing public health, and, with a few media-inflated exceptions, we’re dangerously close to achieving world peace.

happy news

But the consequences of bad news go beyond Debbie Downer syndrome: Bad news is literally bad for your health.

A popular but extreme remedy is to simply go cold turkey on current events. That’s a great strategy to free up scarce mental space, but it comes at the cost of being an informed citizen in our increasingly interdependent global village.

The good news is there’s actually plenty of good news out there.

And not only does it exist, but when you read, digest, and share it, it’s just as good for you as the bad is bad. Check out these six sources of daily positivity and add them to your content streams for a more balanced look at the world and a more peaceful and positive inner life.

Positive.news

Positive News sees itself as “a magazine and a movement,” churning out meaty in-depth narratives about how “real progress and possibility” are overcoming society’s challenges.

The self-proclaimed longest-established publication for “quality reporting that inspires,” Positive News is a top tier publisher of in-depth articles that piece together the one-off feel good stories you’ll find in the other feeds on this list and pulls out the big picture and positive patterns. Topics like the positive environmental impact of bee tourism and America’s black banking revolution give you something to smile about today, but also show you how it might be leading to an even bigger smile tomorrow.

Real Life Heroes


Real Life Heroes is the YouTube channel that wants to restore your faith in humanity. Every day subscribers are submitting high quality videos of everyday heroes, from the usual suspects like police officers and life-saving pups, to unlikely heroic acts from bikers and brave little kids. While the other sites on this list curate articles that are sure to brighten your day, sometimes you’ve got to see it to believe it, and the videos on Real Life Heroes are high definition proof of the good in the world.

Good News Network 

For nonstop human interest stories with guaranteed happy endings, head to Good News Network. While some of their stories hone in on positive social trends like rising high school graduation rates, the majority are great for a quick read and a smile on your morning commute, like cops choreographing to Beyoncé or baby elephants rescuing humans from adorably nonexistent danger.

Reddit Uplifting News 

Thanks to social media, we no longer have to rely on editorial boards to decide what they think will inspire and uplift us. Reddit is the perfect platform for grassroots good news, which is why it’s no surprise that the Uplifting News subreddit enjoys over eight million subscribers.

Rather than composing their own uplifting news stories, every day Redditors are upvoting articles about little kids making sure their classmates get to eat lunch, Tasmanian devils overcoming facial cancer, and the like. Even better, you can submit your own links, and upvote the most inspiring ones you find, joining the community in ensuring that the best positive news on the Internet is getting read and shared. 

Daily Good

What started as a college student’s late-90s endeavor to inspire his friends with daily motivational quotes has grown into Daily Good, one of the biggest curators of the day’s good news on the web. Stories are conveniently curated in categories like generosity, nature, and mind and body, and their inspiring newsletter is a reliable daily, weekly, or monthly digest of what’s going right in the world.

Upworthy


Upworthy is probably the most popular provider of uplifting news and videos, and for a good reason.

Founded with the goal of using the Internet as a mind-opener rather than a conversation-ender, Upworthy produces some of the most clickable articles and videos on the glass-half-full side of the web, like “How a DIY dress helped one woman reclaim the power words had on her body” and “Having a rough week? These uplifting comics are your chicken soup.” Their illustrations and short videos have a knack for drawing your attention to today’s big issues, but doing so by shining a spotlight on where the most inspiring progress is being made in addressing them.

In need for a regular dose of good news like this? Try an RSS reader like Feedly, curate some uplifting content feeds for yourself, and start every day with a cup of coffee and a reminder that you live in a world that’s becoming a better place every day.

6 Incredible Job Opportunities Around the World

Have you ever felt disenchanted by the daily grind, specifically work, and fantasized that you could leave it all behind for something exciting, adventurous, or different? I’m sure there are many of us who have been caught slightly slack-jawed and staring into space, picturing ourselves hundreds of miles away and/or working at a dream job.

Did you know that some people get paid to sleep while others look after exotic islands? All around the world, people are finding incredible job opportunities that sound too good to be true. Yet they’re not. Here is a list of six amazing (and real) jobs to help fuel your daydreams. Who knows? Maybe they’ll cause you to throw caution to the wind and pursue your own dream career.

1. Aurora Borealis Monitor

incredible job opportunities

How would you like a short-term contract for getting paid to spend your days searching for the Northern Lights and enjoy perks like sleeping in an ice hotel or glass igloo? This dream may have recently become someone’s reality. Travel + Leisure Magazine recently reported that the Arctic Snow Hotel in Finland was looking for an Aurora Borealis Monitor. An adventurous spirit and love for the cold weren’t the only requirements, however. The successful candidate would need a sufficient scientific background for predicting when and where this ethereal mosaic in the sky will appear.

2. Bed Tester

Many jobs leave employees feeling tired and out of energy, but there are others that can help rejuvenate you. Becoming a professional bed tester is an opportunity to literally sleep on the job! Unfortunately, these positions aren’t flooding career-seeking search engines, but some lucky individuals do find companies and hotels that are in need of testers. Tasks include checking pillows for support and mattresses for comfort.

3. Pet Photographer

pet photographer

In a world that loves to immortalize each moment in a photo, capturing images of our fur babies is just as important as family photos and selfies. Pet photographer is the job for those who like to make something cute look cuter. Of course, having patience, a laid back attitude, and some canny photog skills will also come in handy.

4. Professional Calligrapher

Do you receive compliments for beautiful penmanship? All around the world, artists and creatives are paving paths as professional calligraphers. An elegant handwritten note adds a special touch that is usually not ignored, and calligraphers are hired for a number of jobs from addressing event invitations to designing company logos. Of course, this position isn’t anything new (dating back to the beginning of written language), but it is a career that many overlook due to the increased use of computer technology. What are the perks other than getting paid to write lines of art? Many calligraphers are also freelancers, meaning they have the freedom to live and work anywhere in the world.

5. Island Caretaker

great barrier reef

In Queensland Australia, a couple fortunate people have actually landed what’s known as “the best job in the world.” What does a job like this look like? Days snorkeling, hiking, exploring rain forests and blogging about islands on the Great Barrier Reef. And Australia isn’t the only place to make this dream has come true. Companies around the world have hired ambassadors to promote and watch over beautiful and fascinating islands, getting paid anything from free lodging to a six-figure salary.

6. Professional Bridesmaid

These days, you can hire anything for your special day, including a gal pal to stand by your side. These women do everything a real bridesmaid is supposed to do, from helping in the planning process to making the day more fun. And they come in handy when the original bridesmaids become pregnant, sick, or when friendships end. As a professional bridesmaid, it’s important to remember that the party can only go so far and at the end of the day, this is still work.

Day it Forward – October 2016

We believe that every individual has the ability to make a difference in our world, and we want to give our readers a chance to bring attention to a cause that is important to them.

Every month, we will ask you to submit the charity of your choice (please send submissions to contact@beyondwords.life with “November Day it Forward” in the subject line). Tell us what the charity is about, why it is important to you, and anything else you feel is important to share with us.

Your submissions will be reviewed by bestselling author Sylvia Day and she will select one to personally contribute to for the month. The selected charity will be featured in the next month’s Day it Forward to bring more awareness to its cause and allow for readers of Beyond Words to donate as well.

The submission chosen for the month of October comes from Rosanna Malecki:

“Hello … [the] charity that is near & dear to my heart is  JBJ SoulKitchen. You get a 3 course meal for $10 and then pay it forward for someone who cannot afford to. They provide meals for the less fortunate. For people in need who go have a meal, if they cannot pay for their meal, they pay it forward by volunteering at the kitchen. It is a beautiful place.

Sincerely, Rosanna”

jon-bon-jovi-soul-kitchen-billboard-1548JBJ Soul Kitchen is a non-profit Community Restaurant, run by the Jon Bon Jovi Soul Foundation, that serves paying and in-need customers. A Community Restaurant is a place where individuals or families can come to eat a delicious farm-to-table meal in a warm, welcoming setting and meet our neighbors.

 

Sylvia will be donating $1,500 to JBJ Soul Kitchen. You can donate, too, here.
If you would like to submit a charity to Day it Forward for the month of November, please send submissions by October 25th, 2016 to contact@beyondwords.life.

Counting Calories to Lose Weight: What You Need to Know

One of the hottest debates in the nutrition world is whether or not calorie counting is the best way to lose weight. We’ve all heard the expression “a calorie is a calorie.” And to a certain extent, there’s no arguing with this, as a dietary calorie that comes from a Twinkie versus one that comes from a sprig of broccoli both contain 4,184 Joules of energy. What it comes down to is how each of these calories functions in the body.

Our bodies are incredibly complex biochemical webs of processes that are affected and controlled by hormones, and this is where the very real differences in calories come into play. The type of calories you eat has a major impact on the processes that control appetite, cravings, and much more. Here, we looked at some specific ways that a calorie is not just a calorie.

 

Calories and metabolism

Every food has a thermic effect, meaning that each food affects energy expenditure differently. According to a study conducted by the Journal of Obesity and Related Metabolic Disorders comparing the thermic effects of all three macronutrients, protein, fat, and carbohydrates, protein requires more energy (calories) to metabolize than carbs or fat, so it greatly boosts your metabolism and, therefore, your weight loss.

macronutrients

 

The Hunger Hormone

Understanding why the type of food you eat should be prioritized over the quantity boils down to actual hormonal reactions that occur in your body upon eating certain foods.

apple vs donut

Glucose and fructose are two sugars metabolized very differently. For example, the production of ghrelin, the “hunger hormone,” is increased when you ingest fructose much more than with glucose. This means (and studies show) that you are more likely to overeat and succumb to cravings if you have a diet high in fructose. Conversely, glucose has a bigger impact on the satiety center of our brain, meaning we feel fuller longer, again generally causing us to eat (less) more. Also, studies have proven that diets high in fructose have been shown to lead to increased belly fat, insulin resistance, and high triglyceride levels. This means that even if you log time each day tracking your calories, you very well might be fighting an uphill battle against your hormones if eating a high refined sugar and carbohydrate diet.

vegetables nuts marble

Foods high in glucose include vegetables, nuts and seeds, beans, legumes and whole grains.

Foods high in fructose that should be largely avoided include sodas, processed baked goods, candy, agave syrup, fruit juice and dried fruits (among others). But note that fructose from whole fresh fruit is less worrisome, as it comes along with fiber and other important nutrients that slow down the absorption of fructose and offer other benefits.

 

Calories and feeling full

Why is it so easy to stuff yourself full of 1,000 calories worth of ice cream and cake, while eating 1,000 calories worth of grass-fed steak and steamed vegetables seems impossible? Because the protein and good fat from steak and vegetables has a much higher satiety index, which measures how much foods increase our feelings of fullness and reduce hunger.

half eaten cake slice

Naturally, a diet high in foods with a low satiety index will usually lead to overeating and weight gain since you have to eat more of them to feel full. Foods with a low satiety index include refined carbs such as baked goods and processed sugars.

Foods with a high satiety index include starchy vegetables, whole grains and legumes, red meat, eggs and fruit.

 

So, should you count calories?

If the foregoing is largely new information for you, it is best to try changing your diet model before you begin counting calories. Many people find that they lose weight by simply making these dietary changes alone. However, if you have already adopted the type of eating style discussed here and have found that you are not losing weight, then counting calories could definitely help.

couple running stairs

As with most nutrition “rules,” there is no exact answer that will work for everyone. Calorie-counting could be exactly the right strategy for some individuals, and exactly the wrong strategy for others. The bottom line is: the quality of your food matters more than the quantity. With that said, if you are already eat a healthy diet and want to take your weight loss efforts up a notch, calorie counting could be quite beneficial.

The Perfect Cuppa Joe: Different Brewing Methods For Coffee

There is nothing like the perfect cup of steaming (or cold) coffee to kick start the day; but of the different brewing methods for coffee, which is the best for the right combination of strength and flavor? Depending on who you are or where you live, there may be more to making a great cup of java than meets the eye.

Do you prefer intensity, a smooth flavor, or a lower acidity level? Did you realize that different brewing methods for coffee influence the extraction process in their own ways? Here is a breakdown of a few inexpensive and user-friendly methods that are currently trending.

brewing methods for coffee

 

Drip Coffee

Also known as the pour over method, drip coffee is made by pouring hot water over ground beans that seep through a filter and into a pot or mug.

As home brewing becomes more popular, we’re seeing instruments pop out from every corner, like the Kone and Chemex. The flavor, strength, and oiliness that result will depend on the filter and dripper, the amount of coffee used per brew, the water temperature (hotter water causes a quicker extraction), and the manner that the water is poured (all at once or in small intervals).

drip coffee
Drip coffee

Some of the various drip processes may make us question whether we’re coffee drinkers or home scientists.

 

French Press Coffee

The French press is a popular and recognizable choice after the automatic coffee machine. In a nutshell, ground coffee is completely immersed in hot water and plunged down before the liquid is poured.

To prevent your drink from turning murky and bitter, use coarsely ground beans. (They stay trapped by the plunger.) Also, as with other methods, it is recommended to heat the water to approximately 195-200 degrees Fahrenheit, or just below boiling point. Ballpark this temperature by setting the boiling water aside to cool for just a minute. Then pour the hot water over your ground coffee.

french press coffee
French press coffee

The longer the grounds sit in the water, the stronger, richer, and bolder (or bitter) the drink will become. Also, you may want to start with a 1:10 coffee to water ratio (and adjust from there) to find the flavor that will satisfy your palate.

 

AeroPress Coffee

Another full immersion method requires a little tool that looks like a French press and syringe hybrid, called an AeroPress. Unlike the French press, you won’t need to worry about small bits of grounds entering your drink. It’s also quicker (requiring a few short minutes) and creates a crisp taste with little oils or acidity.

aeropress coffee
Darrick Leom / Shutterstock.com

This is among the newest devices on the market and comes with a scoop, funnel, plunger, and filters for an easy experience. The scoop will help you measure just the right amount of coffee for the cup or serving size and the filter will ensure only rich, smooth, eye-opening liquid enters your mug.

 

Cold-Brewed Coffee

Has the term “cold-brewed” been buzzing around your head lately? Few drinks are more refreshing on a hot day than iced coffee, and this is currently one of the most popular brewing methods for coffee; but the cold brew is something a little extra special. It produces a smooth, mild flavor that is low in acidity.

cold brew iced coffee
Cold brew iced coffee

Unlike old-fashioned iced coffee that is brewed hot and cooled down, this method requires the ground coffee to sit in cool water for a longer amount of time. In fact, cold brew takes around 12 hours, so beginning the process at night will ensure your cup is ready by the time you’re running out the door in the morning.

Starting with coarse coffee, measure out a close bean to water ratio (around one parts coffee to four parts water) since cool water extracts coffee slower than hot water. Pour the water over the ground coffee and store covered on the counter or fridge overnight. In the morning, strain the liquid from the grounds and you’re all set!

Since a greater quantity of ground coffee is used in the cold-brew method, you may want to dilute it first with milk, water, and/or ice. It all depends on your taste and caffeine preferences.

 

Moka Pot Coffee

The best coffee that I have ever tasted was in northern Italy, so I’m not surprised that Italy is where this method originated. Unlike drip coffee, which relies on gravity, the Moka pot creates steam that travels up into the filter with the ground coffee and collects in a separate chamber.

The Moka Pot, which is short for macchinetta or “small machine,” is made up of three main parts: the lower chamber, the filter, and the upper chamber. Pour water into the bottom chamber (the pot should have an indication line). Then pile a loose mound of coffee in the filter, so it pokes just above the top, and fit the filter inside the bottom chamber. Screw on the top part and place your pot on the stove over low heat. Once you hear a soft hissing sound, sneak a peek inside the top chamber (just be careful, it will be hot) and if the coffee is sitting inside, turn off the heat and enjoy!

Moka pot
Moka pot

In addition to a regular mug, the Moka pot can be used to make espresso. Of course, you won’t get the same punch that you would experience from a high-quality espresso machine, but for fractions of the cost, this little wonder does a nice job.

5 Reasons to Quit Your Job That Are Actually Perfectly Valid

While staring at the dull and dreary walls of your office, you may have indulged this common little fantasy: During a particularly draining meeting, you rise to your feet, say “screw this,” and waltz out of the room, free from your ever-mind-numbing day job. It could be that simple; you merely quit your job.

At the start of 2016, Time Magazine reported that the number of Americans quitting their jobs voluntarily was at a nine-year high. Financial stability, a day-to-day routine, plus the benefits and health care: These things are nothing at which to be sniffed. Yet, all too often, they are simply not enough to keep us at the grindstone day in, day out. Here are some perfectly valid reasons to quit your job.

quit job

1. You’re Underpaid for Your Work

Are you toiling away day after day for mere pennies? According to some recent research by Paychex, the primary reason that so many people quit their jobs is because they are underpaid. A massive 68% of the people asked stated that a low salary was the main reason they decided to walk. This shouldn’t come as a shock to any of us; when you work hard, you expect proper compensation for your time and efforts. The moment you realize you’re underpaid, it’s only natural that you’d lose any lust for the role you once had.

2. The Constant Strain of the Job is Hindering Your Health

It doesn’t take Einstein to conclude that your work has a direct impact on your general health. Just this year, Ohio State University found that people who were unsatisfied with their careers in their 20s and 30s were most likely to suffer overall health problems by the time they hit their 40s. Workers who were displeased with their roles were more likely to suffer mental problems such as depression and, later, cardiovascular issues.

As though that’s not terrifying enough, maintaining a healthy weight could also be at risk if you’re stressed out at work. A 2005 study found that there was a link between the demands of your role and how much weight you gain over an extended period. Those who are under strain within their career tend to gain more weight than those who are comparatively less stressed. Put simply, less work woes equal less pounds.

3. Commuting Makes You Want to Quit Your Job

Literature and movies tend to romanticize the work commute without cause. There are countless sickeningly sweet chick-flicks in which the protagonist takes an hour-long train ride to work each morning. Perhaps her eyes catch those of a man two seats down from her. Perhaps their hands brush as they both reach for their bags or he holds a strategically placed umbrella over her head as she steps down onto the platform.

While it would be an ideal reality in which to live, the morning commute is nothing like you see on the big screen. Instead, it’s a concoction of weird smells, claustrophobically small spaces, and awkward chit-chat. One study from the University of Waterloo revealed that the longer people spend getting to work, the less satisfied with their life they will be. Hence, getting the hell out of there and finding a role closer to home is the only logical step.

4. Your Boss is the Devil Incarnate (or Maybe You Just Don’t Like Them)

Unless you’re inexplicably lucky, the chances are you’re not going to adore your boss. This is the person who controls your pay, your time, and your workload. Research suggests that when a leader (i.e. your boss) is abusive, it affects the entire workforce. That means that the whole office will feel the wrath of your manager’s bad moods. If you have valid reasons for disliking your boss, you might consider taking them to HR. If, on the other hand, you plainly dislike them without them doing anything unprofessional, it may be time to call it a day.

5. Put Simply, it’s Just Not Your Dream Job

Disregard everything else you’ve just read and take away only this final point: If the job you have right now is not what you want to be doing, you shouldn’t be doing it. Chasing after some pie-in-the-sky role may not be completely realistic, but it’s certainly better than settling for something just because you think you’ve no other choice. You get one life, and wasting the minutes of it in a role you hate is ludicrous. That’s not to say that you ought to leave without any backup plan; but working toward a career which satisfies you is essential for your well-being, both physical and mental. So, what are you waiting for again?

Early Fall Food Trends

Cooler days and longer nights are quickly approaching, but you don’t need to wait any longer for harvest and cooking season. There are a few fruits and vegetables that are ready and waiting to be picked and cooked or baked. And while sweating over a hot stove is the last thing that anyone wants to do during the dog days of late summer, there are some recipes that require little to no heat. Read on for a taste of late summer and early fall food trends that can be enjoyed right now.

Apples

autumn foods

Who doesn’t love apple picking at a local farm? While the crowds are sure to gather in late September and early October, there are still varieties that are ready to be collected around Labor Day. And depending on where you’re located, you may be able to head to the farms right now!

Storage tips: Once apples have been picked, it’s important to store them appropriately. The best conditions are dark and cool, generally between 35 and 40 degrees Fahrenheit. If left on the counter, keep apples away from windows.

Simple harvest recipe: Apples add a sweet crunch and hint of juice to salads, making them a nice substitute for croutons or dressing. Wash, peel, and slice apples, then toss them on top of a bed of spinach, onions, and carrot slivers. Add some blue cheese, walnuts, sea salt, and a little olive oil, and you’re ready to enjoy a delicious and healthy meal with fresh ingredients.

Also, try baking them for 15 to 20 minutes at 300 degrees F. (Sticking them with a fork will tell you if they are ready.) I prepare each apple by removing the core, cutting them in quarters, sprinkling cinnamon, and pouring a shot of Port wine. Enjoy as soon as they leave the oven.

Blueberries

fall food trends

The mid to late summer months are the best times for picking these powerhouse superfoods. Blueberries are easy to grow, surviving in many soil types and under full sun. Depending on where you live, the blueberry season may be at its tail end or in full swing.

Storage tips: Blueberries are another fruit that stores well in cool temperatures, and will do fine in the fridge. Keep them covered in a container, but don’t pack them in. (Storing them loosely will help prevent damage.) Only wash blueberries just before consuming, since moisture can make them spoil quicker.

Simple harvest recipe: These are a great ingredient and topping for smoothies. I like to mix a handful of blueberries with half a cup of coconut water, half of a chopped banana, and a couple spoonfuls of coconut-flavored yogurt. Depending on how sweet you like your smoothies, you may want to add a little honey.

If you want a warm treat on a cool night, incorporate a few blueberries to your favorite muffin recipe.

Carrots

fall foods

Another wonderful veggie that grows nearly year-round (especially in mild climates) is carrots. Like apples, they may also get us excited for the fall season. Carrots work wonderfully in soups, cakes, and stews.

Seeds can be planted in the spring, summer, and fall, and the only real obstacles are frosty, soil-hardening winters. They only take up to two months to grow and are ready to be picked once they reach a one- to two-inch thickness near the top.

Storage tips: Once they have been harvested and/or store bought, carrots are easy to keep. Simply place them in the fridge, immersed in clean water (they can last for a few weeks or longer). Larger batches can be frozen for up to six months.

Simple harvest recipe: Carrot soup is comforting while also being light on calories. (You can enjoy it without guilt, and head to the beach the next day.) In a pot, heat a tablespoon of olive oil with a medium-sized onion, chopped, and a bay leaf. After the onion has caramelized, pour 3 cups of water (I heat it first in an electric kettle), and submerge 3-5 carrots. Let the soup cook until the carrots are soft enough to pierce with a fork (after almost an hour). Once cooked, remove the soup from the burner, fish out the bay leaf, puree the soup with an immersion blender, and place it back on the burner for an additional 5-10 minutes.

For an extra kick of flavor, slice an inch of ginger and add it to the pot when you add the carrots.

Potatoes

autumn food trends

Did you know that the potato is America’s favorite vegetable? Its versatility and mild flavor make it a wonderful ingredient for many dishes and recipes. And depending on where you live, it may be around harvest season!

While potatoes are growing, they form a leafy stalk that shows above ground. The vegetable is only ready to dig up when the leaves dry. Just be careful when digging for potatoes so you don’t bruise or puncture them.

Storage tips: Potatoes should be left in a dark, cool place like a cellar. Exposing them to warm and moist environments can lead to rotting.

Simple harvest recipe: After a summer of light breakfasts, you may be itching for something a little hearty. So, why not saute some home fries? Clean, peel, and cube 3-4 potatoes. In a pan, heat just enough olive oil or butter to coat the bottom and throw in chopped garlic. (The quantity will depend on your taste, and I enjoy more garlic.) Once the garlic begins to turn a light golden (be careful not to let it burn), add the potatoes and be sure that each cube has a chance to touch the pan bottom. Cook, stirring often. I also enjoy adding a small handful of dry oregano at the same time that the potatoes enter the pan.

Autumn Eats: Simple Recipes to Break into Fall

With autumn in full swing, you may find yourself tempted by store-bought apple cider and pumpkin pie. To truly capture the season’s essence, though, challenge yourself to more creative, non-traditional activities, such as baking apple pie from scratch, or visiting a local apple orchard for fresh cider. If you’re bored by the customary, try your hand at these recipes that’ll give the whole family new take on fall.

 

Sweet and Sour Apple Salad

Preparation Time: 10 minutes | Serves: 1-2

apple salad

What you’ll need:

2 granny smith apples, diced

1/4 cup toasted almonds

1/4 cup dried cranberries

8 oz. vanilla greek yogurt

 

How it’s done:

Combine tart apples, almonds, cranberries and yogurt in large mixing bowl and mix until evenly distributed. Serve chilled.

 

Mushroom Fontina Pizza

Preparation Time: 45 minutes | Serves: 3-4

mushroom pizza

What you’ll need:

1/2 lb. mushroom of your choice, sliced

3 tbsp. Extra Virgin Olive Oil

2 tbsp. garlic powder

1/2 tbsp. thyme, fresh or powdered

1 tsp. paprika

3 oz. sliced fontina cheese

1 lb. pizza dough of your choice

Pinch of salt and pepper

Optional: 1 large egg

 

How it’s done:

Preheat oven to 450F and lightly grease a large baking sheet.

Combine oil, mushroom, salt, pepper and garlic in large skillet and fry until fully browned on high heat.

Place one layer of Fontina cheese on dough.

Transfer contents of skillet to a second layer.

Top with a final layer of Fontina.

Place pizza in oven and cook for about 15 minutes until crust is golden brown.

For additional flavor, add a fried egg with a slightly runny yolk to center of dish.

Sprinkle thyme and paprika over entire dish and enjoy.

 

Zesty Cheese Tortellini

Preparation Time: 15-20 minutes | Serves: 1-2

zesty cheese tortellini

What you’ll need:

1 cup tortellini of your choice (Recommended: Buitoni Three Cheese)

1 tbsp. low fat butter

2 tbsp. garlic powder or fresh garlic cloves

1/2 cup spinach

2 tbsp. fresh basil

Optional: 1 cup mixed mushroom

 

How it’s done:

Boil tortellini, spinach and mushroom in medium saucepan until fluffy.

Drain.

Mix butter and garlic in small bowl.

Add butter and garlic to mixture, stirring well.

Serve warm.

 

Rosemary Portobellos

Preparation Time: 30 minutes | Serves: 1-2

portobello mushroom

What you’ll need:

1 large portobello mushroom cap

2 tsp. Extra Virgin Olive Oil

3 tsp. grated rosemary

1 tbsp. fresh basil

1/2 tbsp. crushed red peppers

 

How it’s done:

Remove stem from portobello to make room for spread.

Spread oil, rosemary, basil and peppers on underside of mushroom.

Bake at 400F for 15-20 minutes, or until soft.

Enjoy with sauce of your choice.

 

Homemade Cinnamon-Spice Pumpkin Bread

Preparation Time: 90 minutes | Serves: 5-10

pumpkin bread

What you’ll need:

2 8×4 inch loaf pans

2 cups all-purpose flour

1/2 tsp. baking powder

1 tsp. baking soda

1 tsp. ground cinnamon

1 tsp. ground cloves

1 tsp. ground nutmeg

1 cup sugar

3/4 cup unsalted butter, softened

15 oz. pure pumpkin

2 large eggs

 

How it’s done:

Preheat oven to 325F.

Grease loaf pans thoroughly with unsalted butter.

Mix together flour, baking soda, salt and spices in a large mixing bowl. Mix well and set aside.

In a separate bowl, mix butter, sugar, eggs and pumpkin. Combine and mix both bowls.

Evenly pour mixture into loaf pans, a little more than half way.

Let bake 60-75 minutes using a toothpick to check consistency.

Let cool 10 minutes and serve with milk or coffee.

The Kale Conundrum: How to Make the Best Kale Chips Ever

October 5, 2016, is National Kale Day, so toss aside your one-ounce bag of potato chips—a bigger pound-packer than red meat, alcohol, or sweets according to a 2011 study published in The New England Journal of Medicine—and get ready to eat your greens.

Dubbed “a nutritional powerhouse”, “the queen of greens”, and “the new beef”, kale is packed with more iron than a steak and more calcium than a big ol’ glass of milk.  It’s also chock-full of 45-different flavonoids, powerful antioxidants that reduce inflammation and boost the immune system.  This leafy, cabbage-related green staves off at least five different types of cancer, prevents diabetics from riding the “blood sugar roller coaster”,   and stops fat cells from expanding, according to one study published by the Journal of Agricultural and Food Chemistry.

kale chips

Veggie phobic? No worries. With over 100 varieties and 50 shades, you’re sure to find greens that’ll tickle your taste buds. Plus, we’ve chatted with three top-chefs whose tips and tricks will help you cook up mouth-watering kale chips that’ll blow an extreme Dorito out of the water.

 

What the Kale?

Kale fell from twelfth to fourteenth on the Environmental Working Group’s 2016 Dirty Dozen list: fruits and veggies plastered with pesticides even after being washed and, in some cases, peeled. Though, bear in mind, that only 1 out of 744 apples, the dirtiest fruit in 2014, tested by the U.S. Department of Agriculture had a residue limit higher than the government’s allotment.  What’s this mean?  If you can buy organic from a local farmer’s market or big-box store, go for it. But, if you can’t, opt for non-organic.  According to a 2009 meta-analysis from the American Society for Nutrition, there’s no nutrient difference in organic versus conventional.

washed kale

What really matters? “The fresher the kale the better,” said Ken Immer, founder of Culinary Health Solutions. The only caveat: use it the same day that you buy it. Jennifer Iserloh, CEO of Skinny Chef, adds that green thumbs should give kale growing a go.  “Kale grows all year round and likes cooler temperatures. [It] is one of the easiest plants to grow,” she said. “I live in a very urban area, and I grow it in a window box on my fire escape.” Hands down: you can’t get any fresher than that.

 

Size Matters:

The size of a kale bunch’s leaves really does matter.   “For salads, [I] always recommend baby kale for first timers since it’s far more mild in taste and texture,” Iserloh says. “Mature, larger kale leaves are better for chips, though, and the roasting process makes them sweet, so [these] chips are still good for veggie haters!”

baby kale salad

 

Making good eats:

The best kale chips are like that “one chip at the bottom of the bag that has that extra cakey layer that you love”.  How do you make them? “The oven method is the fastest way,” Immer said, “but it’s the least exciting.” A French-foodie turned yogi, he prefers to pop curly, dinosaur, or red kale chips into a dehydrator, which is “essentially a hairdryer on steroids.”

After blending sunflower seeds, flax seeds, garlic, onion, spices, yeast, and flavored olive oil into a cottage cheese-like paste, he coats the leaves and bakes them for 24-48 hours.

The end result? Kale chips that aren’t burned around the edges and have an extra-crunchy goodness. “If you make it yourself, you really realize how small the kale gets. You can eat more kale this way than you ever would in a salad,” Immer said.

kale chips

Don’t have a dehydrator? The classic oven still works.

Simply rinse and spin the kale in a salad spinner.

Then remove its stems and flatten the leaves with your hands.

Cut or tear the kale into bite-size pieces and massage them with ½ to 1 tablespoon of olive oil. “Massaging them a little bit will cause them to dry a little faster,” Immer said.  “[But] if you put too much of anything on them, they don’t dry out all the way, and you end up with wilted leaves.”

Next, place the leaves in a single layer on a cookie sheet. “The best way to dehydrate the kale is to cook it low and slow – 275 degrees for 30-35 minutes,” said  Liz Palmieri, the Head Chef and Owner of Provisions Tampa, Inc. “[Then] season your heart out with cheese, nutritional yeast, sea salt, pepper, garlic, onion, paprika – whatever your heart desires.”