Plant Based Protein Sources

You don’t have to be a Vegetarian to appreciate that reduced meat consumption can have a positive impact on your health. If one of your New Year’s Resolutions was to reduce your intake, or if you just want more protein options overall, refer to my handy, printable chart below. Feel free to share the chart with your friends and family on Facebook, Pinterest, and Twitter.

Plant Based Protein Sources from www. YellowTurtleFitness.com

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Easy, Healthy Dessert: Walnut Stuffed Figs w/ Spiced Honey Creme

Healthy & Easy Dessert: Walnut Stuffed Figs with Spiced Honey CremeThis time of year, the biggest fig crops are bursting forth – bringing with it one of nature’s healthiest and most luxurious desserts.

Figs are nutritionally dense with B-vitamins, Potassium, Copper, Manganese, and lots of Fiber.

This makes them a smart snack or dessert, as well as an amazing addition to salads and entrees.

This is probably one of the easiest recipes I’ve ever posted, but I’m a huge fan of simple healthy dishes. Eating healthy never has to be difficult or especially time consuming.

Each extra large fig half with honey and walnuts is approximately 70 calories. 2 halves would probably be the ideal portion size, bringing your dessert to a very reasonable 140 calories.

Less than 150 calories for a dessert this delicious, healthy, and elegant? Amazing(not to mention impressive looking to guests, with not much work on your part)!

On with the recipe.
INGREDIENTS:
serves 4

  • 4 extra large, fresh figs
  • 3 tbsp slightly warmed Spiced Honey Creme (my favourite brand here)
  • Fresh unsalted shelled walnuts (chopped or whole. your choice) 

DIRECTIONS:

  1. Slice each fig in half, and line up neatly on your serving plate.
  2. If using chopped walnuts, press a generous amount into the middle of each fig half. If using whole walnuts, press a walnut half into the belly of each fig.
  3. Lightly drizzle the warmed Spiced Honey Creme over the figs, concentrating most of the honey over the areas with walnuts.
  4. It’s that easy! Serve and Enjoy.

When to Spend the Money for Organic?

Yes, buying Organic can be expensive, but the trick is knowing when it’s actually necessary to spend the extra money. 

Those listed under the “Always Buy Organic” heading tend to be heavily laden with pesticides, while those on the “Non-Organic is Okay” list are not.
Those that are okay to buy conventionally tend to not need pesticides, due to the natural protective properties of the plants that ward off insects(such as in onions and cabbage) and/or have a thick protective layer that the consumer peels away before eating.
If buying a leaved vegetable, always peel away the outer layer of leaves to ensure removal of the bulk of pesticides and debris.

This doesn’t, by the way, mean that it’s okay to skip washing your fruits or vegetables(even when you buy organic!).

Keep a spray bottle of full strength vinegar next to your kitchen sink. Spray each vegetable or fruit(even those that you peel – remember that bacteria can be transferred to the fruit during the peeling process) and wash before eating.
This helps remove surface debris and safely kills germs.

Print and keep this list in your wallet when shopping, so you can refer to it regularly, and save money.

When should you buy Organic? + tips for safer produce, from YellowTurtleFitness.com

 

In-Season Produce Throughout The Year

It has now been a full year since I began posting monthly in-season produce infographics, with their nutritional and health benefits described. They started out very simple last June, and became much more elaborate as time went on. So you’ll see the style change a bit when looking through them all.

These images have been passed around Pinterest and Facebook like wildfire, and have been incredibly popular with you guys. So I have decided to put them all on one page  to bookmark for your year-round convenience. You may find them below.
Enjoy!

 January  ||  February  ||  March   

  April  || May  ||  June   

 July  ||  August  || September  

 October  ||  November  ||  December  

seasonal fruit

What are the Health Benefits for May’s In Season Produce?

From improving your looks to improving the eyes that do the looking, May’s fresh produce is an assortment of very low calorie, but high impact, fruits and vegetables.

Vote for your favourite May produce in the poll below!

Which Fresh Produce Is In Season for May, and What Are The Health Benefits?

 

What are the Health Benefits for April’s In Season Produce?

April begins the season where  markets start to overflow with a wide variety of fun and interesting produce. You can also find fresh and healthy greens right in your own backyard(literally!). Try eating some of those dandelion greens, rather than weeding them out – just be sure to wash them well first.

Happy Spring, everyone!

Which Fresh Produce Is In Season for April, and What Are The Health Benefits?

 

Make your own Chia Juices + Health Benefits of Chia Seed

homemade Pomegranate and Green Tea Chia Seed Juice DrinkBy now, you’re probably seeing Chia Seeds every which way you turn, where once upon a time, the plant was relegated to kitschy gag gifts.

In the past few years, Chia Juices have been springing up everywhere as well… usually with a hefty price tag of $4 or more for a single serving. There’s no need to shell out so much money to get Chia Seeds in your diet. You can make these juices at home for pennies on the dollar.

An added bonus is that you are only limited by your imagination. You can make mixes of juice, tea, and chia, or just use a tea/chia, or a juice/chia combo.

Combine different juices and teas to make a wide range of flavours. Hibiscus, green tea, white tea, black tea, pumpkin spice tea – it all works the same, and you can vary your flavours by the season.

Chia Seeds are gaining popularity now that their health benefits are finally being recognised.

One of their greatest assets are the huge amounts of the Omega 3 Fatty Acid ALA that they contain. These Fatty Acids are wonderful for the brain, potentially warding off cognitive decline in aging, as well as providing some benefits to counteract depression.

The Tryptophan content in Chia Seeds helps boost Serotonin and Melatonin levels, providing sound sleep and even more protection against depression.

Chia Seeds also boast a high fiber content, and helps to stabilize blood sugar. This combination helps to prevent insulin spikes, and helps digestion.

These are only a few of many fantastic health benefits that Chia Seeds provide.

A small glass of this Chia Drink recipe makes a perfect post-workout snack. Keep some premade in your refrigerator to hydrate and restore essential nutrients to the body after a hard exercise session.

Remember that the tea and juice amounts can be substituted by any juice or tea you have available. I recommend juices and teas that have NO added sugar.

Chia drink

Pomegranate-Green Tea Chia Drink Recipe:

INGREDIENTS:

  • 8 tbsp of whole Chia Seeds
  • 1 and 1/4 cups of hot water
  • 2 quarts of brewed and chilled green tea, unsweetened
  • 2 cups of unsweetened chilled Pomegranate Juice

DIRECTIONS:

In a heat proof container, stir your Chia Seeds into the hot water. Set aside for 15 minutes, stirring occasionally.

Combine your green tea and pomegranate juice in a gallon sized drink container. A cleaned out milk jug will work, if you don’t have one already.

When the Chia Seeds have plumped up, spoon and stir the seeds into the juice/tea mixture. If your container has an airtight cap, you can shake it for better dispersion.

I recommend letting your Chia Drink chill for a few hours. Making it a day ahead is perfect.

Always stir or shake before pouring into a glass.

 

Other flavour ideas to try:

  • Cherry Juice, Lime Juice + Chia
  • Hibiscus Tea, Blackberry Juice + Chia
  • Lemon Juice, Black Tea, + Chia
  • Orange Spiced Black Tea, Tangerine Juice, + Chia
  • White Tea, Orange Blossom Tea, Honey, + Chia
  • Green Tea, Lemon Juice, + Chia
  • Mint Tea, Green Tea, + Chia

There really is no limit to the flavours you can concoct. Have fun and experiment frequently!