​A whole foods diet is one that is made up of foods that are as close to their natural form as possible. Foods are minimally processed and there is an emphasis on eating fresh fruits and vegetables, whole grains, tubers, legumes, lean animal proteins and plant proteins, and low-fat dairy. It is possible to incorporate whole foods into any diet style and has been shown to be beneficial for overall health and wellness. This is a simple method of eating and one that is high in nutrients, fiber, vitamins, and minerals. We've gathered up some of our favorite recipes that showcase these whole foods throughout the day!

​Healthy Banana Bread Breakfast Cookies: Monique of Ambitious Kitchen
Veggie Scrambled Egg Muffins: Anne Mauney of fANNEtastic Food
Warm Kale Breakfast Salad: Kaleigh McMordie RD of Lively Table

Zucchini, Bacon, and Basil Side Salad: Diana Rogers RD LDN of Sustainable Dish
Mediterranean Hummus Party Dip: Laura Ligos MBA RD CSSD of The Sassy Dietitian
Whole Wheat Flatbread: Lindsay Livingston RDN of The Lean Green Bean

​Vegan Chickpea Walnut Tacos: Alexis Joseph MS RD LDN of Hummusapien
Thai Butternut Squash Soup: Lily Nichols RDN CDE of Pilates Nutritionist
Quinoa With Vegetables and Maple Ginger Tahini: Lizzie Streit MS RDN LD of It’s a Veg World After All
Simple Shakshuka: McKell Hill of Nutrition Stripped
Sesame-Crusted Salmon: Rachael DeVaux RD of Rachael’s Good Eats
Vegetarian Ramen Noodle Soup: Rachael Hartley RD CDE CLT of Rachael Hartley Nutrition

Chinese Five Spice Chocolate Truffles: Sara Korzeniewski RD CLT FDN-P of The Organic Dietitian
Vegan Chocolate Mousse: Whitney English RDN of Whitneyerd.com
Piña Colada Sherbet: McKell Hill of Nutrition Stripped

The cheapest vegetables are the ones already in my garden. No need to go to the store... and I can continue social distancing while also getting some sunshine.

This past Fall I was a little busy and left a few things to "winter over" in our mild PNW climate. Now they are coming back full-force. The flowering bok choy in particular is a bright spot in my day and the bees are enjoying it too.

​Below is a family favorite recipe for grilling bok choy, followed by a link to a post from last year all about this amazingly versatile vegetable from RDN, Nancy. 

Cheers to Good Eating on a Budget!
~ Megan

Fresh Bok Choy, rinsed and patted dry - for baby bunches leave whole, for medium bunches cut in half leaving the stem intact and for large bok choy you can grill individual whole leaves ​

To me, asparagus is the harbinger of Spring. There is something so hopeful about seeing that first bunch in the grocery store or, better yet, seeing those first stalks peeking through the soil in your own garden. I like the thicker stalks from more mature plants because they are more tender. There is a higher ratio of "heart" and less stringy outer cellulose as the diameter increases. 

​This time of year, asparagus goes into everything: sauteed in an egg scramble for breakfast, fresh in salads for lunch and roasted for dinner. To keep asparagus fresh and crisp in your fridge, place the whole bunch in a glass jar or measuring cup with about an inch of water in the bottom and then cover loosely with a plastic bag. We often use only a couple spears at a time, so this method helps the bunch last over an entire week. 

Preheat the oven to 375 degrees F. Using an 8-9 inch oven-safe skillet, heat oil over medium on the stove-top. Sauté onions and chopped asparagus pieces, followed by adding in greens, garlic and other vegetables (eg tomatoes) until desired tenderness. Keep asparagus tips separate for arranging on top if you wish.

In a separate medium-large bowl, whisk eggs, liquid, salt and pepper until foamy. Pour mixture into skillet and cook on the stove-top over medium-low heat until beginning to set on the bottom. Sprinkle with cheeses and arrange asparagus spears on top. Move skillet to the oven and bake for about 10 minutes or until eggs are set. Top with fresh herbs as desired. 

Nutrition per 1/4th recipe: 200 Calories; 14g Fat; 14g Protein; 4g Carbs; 2g Fiber; 320mg Sodium 

Happy Almost-Spring! 
~Megan 

Is fresh better than frozen?
Both fresh and frozen fruits and vegetables are full of nutrients! Frozen produce is a great option because the nutrients are “locked in,” while fresh produce can lose nutrients over time as it sits on your counter or in your fridge. Frozen produce also lasts longer! This doesn’t mean that you should only buy frozen produce - but know that frozen is just as nutritious as fresh.

Does freezing destroy nutrients?
As you can probably guess from the previous answer - no (at least not very quickly)! Many fruits and vegetables are frozen right after they’re harvested and are frozen at peak ripeness. This means that the vitamins in these fruits and vegetables are preserved in the freezing process. Your frozen produce may start to lose nutrients over time, but you should be able to store your produce for up to a year. 

Is canned food as good as fresh? 
Canned fruits and vegetables are also often canned at peak ripeness, which ensures the best flavor and lots of nutrients. Some water-soluble vitamins may be lost in the canning process, but this process can also increase the availability of nutrients, as well! For example, canned tomatoes and tomato sauce provide antioxidants that are better absorbed when cooked! 

Tip: The Canned Food Alliance has some great resources. Check out how long your canned foods will last and how to read can codes on their website!  

Pantry & Freezer Staples
Protein:

• Dried beans/legumes (try soaking them overnight and rinsing again before cooking to help with any discomfort due to gas)
• Canned beans (look for low-sodium or no-sodium and rinse before using)
• Canned tuna, salmon and sardines
• Frozen edamame
• Frozen lean meat & poultry
• Nuts & seeds
• Nut & seed butters 

Grains:

• Brown rice 
• Whole-wheat pasta
• Barley
• Farro
• Quinoa (rinse before cooking to prevent a bitter flavor) 
• Whole-grain bread
• Whole-grain flours
• Frozen pre-cooked grains (like rice and quinoa) are also a nice option

**Try to make half of your grains whole - but remember that refined grains (white rice, white pasta, etc.) can also be a nutritious part of your diet! 

Fruits & Vegetables:

• Canned vegetables (look for low-sodium or no-sodium and rinse before using)
• Canned fruit (look for fruit packed in water, 100% fruit juice, or its own juices)
• Frozen vegetables (look for plain vegetables without sauces or seasonings and have fun experimenting with your favorite spices in the kitchen!)
• Frozen fruit 
• Dried vegetables (kale chips anyone?)
• Dried fruit (look for no-sugar-added fruit)

Now you may find yourself wondering what to do with all these items. We reached out to our dietitian colleagues for a list of 13 recipes that you can make using pantry staples and items from your freezer! 

​Nutrients that are fundamental to immunity include Protein, Vitamin A, Vitamin C, Vitamin E, Zinc and Polyphenols. A strong immune system requires healthy eating habits all year round. In fact, a quick burst of Vitamin C does not provide protection against catching a seasonal cold. Focusing on nutrient-rich foods and healthy lifestyle behaviors can help you and children in your care stay a step ahead of germs all year round.

The following recipe was created by our intern, Sada Ijaz, last Autumn for a Childcare Provider Workshop to promote healthful intake of the providers and of the kiddos they care for. It is packed full of nutrients, as well as providing hydration. Enjoy the warmth and coziness of this self-care soup.   
​Happy Hand Washing  ~ Megan, RDN    

Coconut Cherry Dark Chocolate Waffles (Vegan): Sharon Palmer of The Plant-Powered Dietitian 

Chunky Chocolate Hazelnut Granola: Kaleigh McMordie of Lively Table 

Flourless Blender Chocolate Pancakes: Jamie Vespa of Dishing Out Health 

Apps, Snacks, and Sides

Goat Cheese and Concord Grape Juice Crostini: Amy Gorin Nutrition 

Chocolate Peanut Butter Dessert Hummus: Brittany of Your Choice Nutrition 

Balsamic Roasted Winter Vegetables with Goat Cheese: Chelsea LeBlanc Nutrition 

Valentine’s Dark Chocolate Strawberry Smoothie: Jessica Levinson  

Dark Chocolate Walnut Butter: Jenny Shea Rawn MS, MPH, RD of My Cape Cod Kitchen​

Dinner

Turnip and Beet Gratin with Gruyere: Lizzie Streit, MS, RDN, LD of It’s a Veg World After All  

Pomegranate-Cranberry Chicken: Marie of Healthy Ideas Place 

Salmon en Papillote: Peggy Korody of RD4Health

Desserts

No Bake Sugar Cookie Bites: Meals with Maggie 
​
Easy Vegan Chocolate Mousse: Ginger of Champagne Nutrition 

Chocolate Cranberry Almond Bark: Liz Weiss of Liz’s Healthy Table 

4-Ingredient Dark Chocolate Raspberry Hearts: Andrea of Beautiful Eats & Things 

Vegan Brownie Pizza: Chelsey Amer Nutrition 

Vegan Turtles: Kelly Jones Nutrition 

Chocolate Cherry Truffles: Amanda of The Nutritionist Reviews 

Red Velvet Beet Cupcakes: Kara Lydon, RD, LDN, RYT, Owner of Kara Lydon Nutrition and The Foodie Dietitian Blog 

Dark Chocolate Chia Seed Pudding with Raspberries: Marie Dittmer, MA, RDN of Healthy Ideas Place 

Mediterranean foods are typically high in vegetables, fruits, whole grains, beans, nuts, seeds, lean proteins like fish, healthy fats like olive oil, fresh herbs, and the occasional glass of red wine. It has also been the most widely researched style of eating and has shown to have heart health benefits.

There are so many reasons why beans are truly one of the best foods we can eat. They are a great source of plant based protein and complex carbohydrates. This means the carbohydrates are rich in fiber which is amazing for your gut health. Did you know that most Americans don’t meet their recommended 30g of daily fiber? Fiber is so important because it’s a prebiotic which helps to feed all the good bacteria in your gut! On top of all that goodness, legumes also contain iron, calcium, phosphorus, zinc, magnesium, and folate. Not to mention they are easy on your budget!

If you happen to be looking for a healthy work lunch, look no further! This lunch is super easy to whip up for the whole week ahead and is packed with nutrition to keep you satisfied.

Since this salad doesn’t contain any leafy greens like a typical salad, it doesn’t get soggy or wilted so you can dress the salad while you are preparing it and you won’t have to worry about it sitting in the fridge during the week. If anything, the veggies will marinate in the dressing making it tastier each day!

I recommend pairing this salad with some homemade hummus and pita for a complete and delicious mediterranean style lunch.

Serves 10

Ingredients for the Salad:

• 1 - 15 ounce can of chickpeas, drained and rinsed
• 15 ounce can of white beans, drained and rinsed
• 1/4 cup kalamata olives, halved and pitted
• 1/3 cup roasted red peppers, drained, chopped
• 1/2 of a small red onion, chopped
• 1 cup cherry tomatoes, halved
• 1 green bell pepper, seeds removed, diced
• 1/2 of an english cucumber, diced
• 1/2 cup crumbled feta cheese {optional}
• Handful of fresh parsley, chopped
• 4 green onions, chopped

Ingredients for the Dressing:

• 1/4 cup extra virgin olive oil
• 2 Tablespoons red wine vinegar
• 1 lemon, juiced
• 2 garlic cloves, minced
• Salt and pepper to taste
• 1 teaspoon of oregano
• Crushed red pepper for extra spice

Directions:

1. Combine all ingredients in a large bowl.
2. Mix up the dressing ingredients in a liquid measuring cup or shake together in a mason jar.
3. Pour dressing over salad.
4. Mix well.
5. Enjoy immediately or store in the refrigerator for up to 4 days.

Nutrition Facts per Serving: 165 calories, 21g carbs, 4.5g fiber, 8g fat, 6g protein, 255mg sodium

Did you know that every year about 18% of all new moms in the U.S. experience gestational diabetes? In recognition of American Diabetes Month, we'd like to share a brief guide to help keep mom and baby healthy!

Directions:

1. Combine all ingredients in a blender.* If mixture seems too thick, add a splash of milk or water.
2. Serve with salmon patties and as a salad dressing. Refrigerate leftovers in an airtight container.

*If you don't have a blender, finely chop the mint and chili pepper and whisk all ingredients together in a mixing bowl.

​Nutrition Facts per 1/3 cup serving: 60 calories, 7g carbs, 2g fiber, 1.5g fat, 4.5g protein, 180mg sodium