Posts Tagged Whole Foods

Health Starts Here in the New Year!

Happy New Years! I wish everyone a happy and healthy 2012, and hope that many good things happen this year! Everybody wants to start off the new year on the right foot, and new years resolutions are a very common way to make a commitment to yourself. However, many choose to make extravagant resolutions, such as losing 50 pounds, going completely vegan, or exercising 6 days a week. Although these are wonderful ideas, they can soon become overwhelming and the goal is never achieved. The best way to accomplish a new lifestyle change is to conquer several smaller goals along the way. For instance, instead of immediately exercising 6 days per week, try going for a jog after work 2 days a week. Once you have accomplished that goal and feel comfortable keeping that in your schedule, you can add onto your workout regimen.

Are you ready to make a few simple dietary changes for lifelong health? Whether you’re just getting started on a healthy eating journey or have been on this path for several years, there are a few basic principles or goals to accomplish along the way. Whole Foods actually has a great list of healthy eating pillars that can help guide your journey, so be sure to check out their page called “Health Starts Here.”

1. Eat whole, unprocessed foods- food in its purest state is the best tasting and most nutritious food available

2. Be “plant strong”- eat a colorful variety of plants, and have the majority of each meal come from veggies, fruits, legumes, beans, and whole grains.

3. Eat healthy fats- get your fat from whole plant sources, such as nuts, seeds, and avocados. Limit your amount consumed from extracted oils and processed foods.

4. Eat nutrient-dense foods- these are foods that are the richest in vitamins and minerals when compared to their calorie content. To locate the nutrient density scores of your favorite foods, check out Whole Food’s ANDI Scoring System. 

5. Eat local foods- support your local farmers by buying and consuming fresh, local produce. Produce that is grown in season is fresher and filled with more nutrients that your body needs. Eating local foods helps to benefit your body as well as your environment! For more information on local foods, please visit

What are your new years resolutions? Share them here!


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The Best Kale Recipe I’ve Ever Tried…

I happened to stumble upon this creative recipe for kale while I was browsing on the Whole Foods Market website. Just as a side note: Whole Foods has a wonderful recipe collection if your are ever looking for new dishes to try. All of the recipes posted use fresh, local, and seasonal ingredients- not to mention many of them are vegetarian and vegan-friendly!

This recipe involves a combination of kale, apple juice, and cherries. It sounds like an unexpected pairing, but trust me, the flavors blend really well together. The cherries add a touch of sweetness to the kale, and the apple juice makes the dish a little sweet. The cherries and kale make this dish chock-full of antioxidants and fiber. This makes for a unique combination of flavors, and is a perfect vegetarian side dish.

I made this side dish for dinner and paired it with a cup of whole wheat penne mixed with sun-dried tomatoes, broccoli spears, and a touch of olive oil and parm cheese.

Wilted Kale with Cherries

Serves: 4


2 shallots, thinly sliced

½ cup apple juice, divided

1 cup fresh cherries, pitted and quartered

1 large bunch kale, stems and tough ribs removed, leaved thinly sliced

¼ cup toasted, chopped walnuts


1. Heat a large, deep skillet over medium-high heat. Add shallots and cook until they just start to stick to the pan, about 3 minutes, stirring frequently.

FYI- Shallots taste very similar to spring onions

2. Add ¼ cup apple juice and cook 2 minutes longer. Stir in the cherries, remaining apple juice, and kale. Cover and reduce to medium heat. Cook 3-4 minutes or just until kale is wilted.

3. Remove from heat and stir in walnuts.

Makes a flavorful side dish!

Nutrition Facts:

1 cup contains: 170 calories, 6g total fat, 0g saturated fat, 0mg cholesterol, 60mg sodium, 29 total CHO, 4g fiber, 9g sugar, 7g protein

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