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Apple and Fig Salad: A Nutritious Delight for Your Well-being
In the realm of culinary wonders, there exists a truly magical combination that not only tantalizes the taste buds but also nourishes the body. Enter the Apple and Fig Salad, a delightful blend of nature’s finest ingredients that offers a plethora of health benefits. Packed with essential nutrients, this salad not only satisfies your cravings but also promotes your overall well-being. Let’s explore why you should embrace this delicious creation and make it a staple in your diet.
A Symphony of Flavors:
The Apple and Fig Salad is a harmonious blend of contrasting yet complementary flavors. The crisp and tangy apple slices bring a refreshing zing, while the sweet and succulent figs add a delectable touch. This unique combination creates a symphony of tastes that will awaken your palate and leave you wanting more.
A Powerhouse of Nutrients:
One of the key reasons to indulge in an Apple and Fig Salad is the impressive array of nutrients it offers. Apples are rich in fiber, antioxidants, and vitamin C, promoting a healthy digestive system and boosting your immune function. Meanwhile, figs bring essential minerals like potassium, calcium, and iron, which support bone health, maintain blood pressure, and aid in oxygen transport throughout the body.
Promotes Digestive Health:
The fiber content present in both apples and figs makes this salad a champion for digestive health. Fiber aids in maintaining regular bowel movements prevents constipation, and promotes a healthy gut. By including the Apple and Fig Salad in your diet, you can promote optimal digestion and keep digestive issues at bay.
Heart-Healthy Goodness:
Take a step towards a healthier heart by incorporating the Apple and Fig Salad into your meals. Apples contain flavonoids that contribute to reducing the risk of heart disease and improving cardiovascular health. Additionally, the high potassium content in figs helps regulate blood pressure, reducing strain on the heart and promoting a healthy circulatory system.
A Weight-Watcher’s Delight:
For those conscious of their waistline, the Apple and Fig Salad is a faithful ally. Both apples and figs are low in calories, making them ideal for those aiming to shed a few pounds or maintain a healthy weight. These fruits’ fiber and water content contribute to increased satiety, helping you feel fuller for longer and preventing unnecessary snacking.
Incorporating the Apple and Fig Salad into your diet is not only a culinary delight but also a nourishing choice for your overall well-being. With its remarkable fusion of flavors and an abundance of essential nutrients, this salad offers a wide range of health benefits. From supporting your digestive health and boosting your immune system to promoting heart health and aiding weight management, the Apple and Fig Salad is a true gem of nature’s bounty.
So, why not Just Say Yes and treat yourself to this nutritious masterpiece? Embrace the magic of the Apple and Fig Salad and embark on a journey of flavor and wellness today. Your taste buds and body will thank you!
Click Here to go to the Just Say Yes recipe page or read below
Is honey a better alternative sweetener to granulated sugar?
Honey can be considered a potential alternative sweetener to granulated sugar in certain situations, but whether it is “better” depends on various factors and individual preferences.
Here are some points to consider:
- Sweetness and flavor: Honey is sweeter than granulated sugar, so you may need to use less of it to achieve the desired level of sweetness. It also has a distinct flavor that can add depth to your recipes. Some people enjoy the taste of honey, while others may prefer the neutral sweetness of sugar.
- Nutritional content: Honey contains trace amounts of minerals, vitamins, and antioxidants, which are lacking in granulated sugar. However, these amounts are relatively small, and the overall nutritional impact of honey is still minimal compared to a well-rounded diet.
- Glycemic index: The glycemic index (GI) measures how quickly a food raises blood sugar levels. Honey has a higher GI compared to granulated sugar, meaning it can cause a more rapid spike in blood sugar. This makes honey less suitable for people with diabetes or those who need to manage their blood sugar levels.
- Cooking and baking properties: Honey has higher water content and more acidity compared to granulated sugar. This can affect the texture, moisture, and browning of baked goods. You may need to make adjustments to recipes when substituting honey for sugar.
- Storage and shelf life: Honey has a long shelf life and does not spoil easily due to its low water content and natural antimicrobial properties. Granulated sugar also has a long shelf life if stored properly. However, honey can crystallize over time, which doesn’t affect its safety but may require gentle heating to liquify it again.
- Availability and cost: The availability and cost of honey may vary depending on your location. Some types of honey can be more expensive than granulated sugar, while others may be more accessible and affordable.
In summary, whether honey is a better alternative sweetener to granulated sugar depends on your specific needs, preferences, and dietary considerations. It’s essential to evaluate the impact on taste, health factors, and the specific application in cooking or baking before making a decision. Consulting a healthcare professional or a registered dietitian may also be beneficial, especially if you have specific dietary restrictions or health concerns.
And if you would like a recipe that you can use either granulated sugar or honey; read on below.
Here’s a healthy recipe for Oatmeal Banana Muffins that gives you the option to use either granulated sugar or honey as a sweetener.
Ingredients:
- 1 1/2 cups rolled oats
- 1 cup whole wheat flour
- 1 teaspoon baking powder
- 1/2 teaspoon baking soda
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon salt
- 2 ripe bananas, mashed
- 1/2 cup unsweetened applesauce
- 1/4 cup milk (dairy or plant-based)
- 1/4 cup granulated sugar OR 1/4 cup honey
- 1 teaspoon vanilla extract
- Optional toppings: chopped nuts, raisins, or dark chocolate chips
Instructions:
- Preheat your oven to 350°F (175°C). Line a muffin tin with paper liners or lightly grease with cooking spray.
- In a medium-sized bowl, combine the rolled oats, whole wheat flour, baking powder, baking soda, cinnamon, and salt. Stir well to combine.
- In a separate large bowl, mix the mashed bananas, applesauce, milk, sugar or honey, and vanilla extract. Stir until well combined.
- Gradually add the dry ingredients to the wet ingredients, stirring until just combined. Be careful not to overmix, as it can make the muffins dense.
- If desired, fold in any optional toppings such as chopped nuts, raisins, or dark chocolate chips.
- Divide the batter evenly among the prepared muffin cups, filling each about 2/3 full.
- Bake for 18-22 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
- Remove the muffins from the oven and allow them to cool in the pan for 5 minutes. Then transfer them to a wire rack to cool completely.
Enjoy these delicious and healthier Oatmeal Banana Muffins with your preferred choice of sweetener, whether it’s granulated sugar or honey! And if you are looking for other healthy recipes you can visit our Just Say Yes page.
Refreshing Post-4th of July Detox Salad
Refreshing Post-4th of July Detox Salad: Recharge Your Body with Delicious Nutrients
After indulging in delicious barbecues, sweet treats, and festive drinks during the Fourth of July celebrations, it’s time to give your body a well-deserved break and replenish it with nourishing ingredients. This post-4th of July detox salad is packed with vibrant vegetables, hydrating fruits, and nutrient-rich ingredients that will help you reset and recharge. Let’s dive into this refreshing recipe that will leave you feeling revitalized and ready to embrace a healthy lifestyle.
Ingredients: For the Salad:
- 4 cups mixed salad greens (spinach, kale, arugula)
- 1 cup cherry tomatoes, halved
- 1 small cucumber, thinly sliced
- 1 small red onion, thinly sliced
- 1 avocado, diced
- 1 cup fresh blueberries
- 1 cup fresh strawberries, sliced
- 1/4 cup chopped fresh basil leaves
- 1/4 cup chopped fresh mint leaves
- 1/4 cup crumbled feta cheese (optional)
For the Dressing:
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon freshly squeezed lemon juice
- 1 tablespoon apple cider vinegar
- 1 teaspoon honey or maple syrup (optional)
- Salt and pepper to taste
Instructions:
- In a large salad bowl, combine the mixed salad greens, cherry tomatoes, cucumber, red onion, avocado, blueberries, and strawberries. Toss gently to mix all the ingredients.
- Sprinkle the chopped basil, mint leaves, and crumbled feta cheese (if using) over the salad.
- In a small bowl, whisk together the extra-virgin olive oil, lemon juice, apple cider vinegar, honey or maple syrup (if desired), salt, and pepper. Adjust the seasoning to your taste preferences.
- Drizzle the dressing over the salad and toss gently to coat all the ingredients evenly.
- Allow the salad to sit for a few minutes to let the flavors meld together. This will also help the dressing infuse the vegetables and fruits with its zesty goodness.
- Serve the salad as a refreshing and nutrient-dense meal on its own, or pair it with a side of grilled chicken, shrimp, or tofu for added protein.
Benefits of the Detox Salad:
- Hydration: Cucumbers and juicy berries help keep your body hydrated after a day of celebration. Proper hydration aids digestion, boosts metabolism and supports overall well-being.
- Antioxidant Power: Blueberries and strawberries are rich in antioxidants, which help protect your cells from damage caused by free radicals. These antioxidants contribute to heart health, and brain function, and reduce the risk of chronic diseases.
- Leafy Greens: Spinach, kale, and arugula provide a healthy dose of fiber, vitamins, and minerals. They are low in calories but high in nutrients, promoting healthy digestion and supporting immune function.
- Healthy Fats: Avocado contains monounsaturated fats, which are beneficial for heart health. They also provide a creamy texture to the salad and enhance the absorption of fat-soluble vitamins from other ingredients.
- Refreshing Flavor: The combination of fresh herbs like basil and mint adds a burst of refreshing flavor while also providing additional vitamins and minerals.
This post-4th of July detox salad is a perfect way to nourish your body and regain balance after a day of indulgence. Packed with vibrant colors, hydrating fruits, and nutrient-rich vegetables, it will help you reset and recharge. Enjoy this refreshing salad as a standalone meal or as a side dish, and savor the benefits of rejuvenation and vitality. Cheers to a healthy and happy post-celebration recovery!
You can also find more recipes on our website.
Warmer Weather = Refreshing Watermelon Salad
As the sun’s rays grow warmer and the gentle breeze carries the scent of blooming flowers, it’s a telltale sign that warmer weather has arrived. With the arrival of this delightful season, it’s time to embrace the abundance of vibrant fruits and fresh vegetables that nature generously offers. From juicy watermelons to crisp cucumbers, these bountiful treasures of the earth are ready to be transformed into mouthwatering culinary creations. Soak in the warmth of the sun as you prepare a refreshing recipe that celebrates the essence of summer. Delve into the sweetness of ripe fruits, savor the crunch of garden-fresh vegetables, and allow the flavors to dance on your palate, leaving you rejuvenated and nourished. With each bite, you’ll be transported to a place where the taste of sunshine and the essence of nature combine to create a symphony of flavors. Embrace the arrival of warmer weather and embark on a culinary journey that will tantalize your senses and leave you craving more.
Recipe: Refreshing Watermelon Salad
Ingredients:
- 4 cups cubed watermelon
- 1 cup diced cucumber
- 1 cup cherry tomatoes, halved
- 1/2 cup crumbled feta cheese
- 1/4 cup fresh mint leaves, chopped
- 1/4 cup fresh basil leaves, chopped
- 1/4 cup sliced red onion
- Juice of 1 lime
- 2 tablespoons extra virgin olive oil
- Salt and pepper to taste
Instructions:
- In a large bowl, combine the watermelon, cucumber, cherry tomatoes, feta cheese, mint leaves, basil leaves, and red onion.
- In a small bowl, whisk together the lime juice, olive oil, salt, and pepper until well combined.
- Pour the dressing over the watermelon mixture and gently toss to coat all the ingredients evenly.
- Taste and adjust the seasoning if needed. You can add a bit more salt, pepper, or lime juice according to your preference.
- Cover the bowl with plastic wrap and refrigerate for about 30 minutes to allow the flavors to meld together.
- Just before serving, give the salad a gentle toss again to redistribute the dressing.
- Serve the watermelon salad chilled in individual bowls or on a platter.
Enjoy this refreshing watermelon salad as a light and delicious option for warmer weather. It’s a perfect balance of sweetness from the watermelon, tanginess from the lime dressing, and a burst of freshness from the herbs. You can find other recipes utilizing watermelon on our Just Say Yes recipe page. Search “watermelon”.
The Cleveland Clinic recently published an article on why watermelon should be part of your diet.
Plant-Based vs. Animal-Based Protein
Plant-Based vs. Animal-Based Protein: Unveiling the Nutritional Debate
In recent years, the topic of protein has become a subject of intense debate and discussion, particularly regarding its sources. The two main contenders in this nutritional showdown are plant-based protein and animal-based protein. Advocates on both sides passionately argue the merits of their chosen source, but what does science have to say? Let’s delve into the details and compare the nutritional aspects of plant-based and animal-based protein.
Plant-Based Protein: Nature’s Bounty
Plant-based protein is derived from a variety of sources, including legumes (such as beans, lentils, and chickpeas), whole grains, nuts, seeds, and vegetables. These sources offer an array of essential nutrients, dietary fiber, and health-promoting phytochemicals. One of the key advantages of plant-based protein is its lower saturated fat content compared to animal-based protein. This makes it a favorable choice for individuals seeking to reduce their intake of unhealthy fats and lower the risk of cardiovascular diseases.
Furthermore, plant-based protein sources often contain higher levels of dietary fiber, which aids in digestion, helps maintain a healthy weight, and promotes gut health. Plant proteins are also known to be rich in antioxidants, vitamins, and minerals, which contribute to overall well-being and may provide additional health benefits.
However, plant-based proteins are considered incomplete proteins as they lack one or more essential amino acids, the building blocks of protein. It is important for individuals following a plant-based diet to ensure they consume a variety of protein sources to obtain all essential amino acids. Combining different plant proteins, such as beans and rice or hummus and whole wheat pita, can help create complete protein profiles.
Animal-Based Protein: Nutritional Density
Animal-based protein sources, including meat, poultry, fish, eggs, and dairy products, are known for their high nutritional density. They provide all the essential amino acids required by the human body, making them complete proteins. Animal-based proteins are particularly rich in nutrients such as vitamin B12, iron, zinc, and omega-3 fatty acids, which are essential for various bodily functions, including red blood cell production, immune system support, and brain health.
Moreover, animal proteins are easily digestible and have high bioavailability, meaning that the body can efficiently absorb and utilize their amino acids. This is especially relevant for athletes and individuals looking to optimize muscle growth and recovery after intense physical activity.
However, animal-based protein sources often come bundled with higher levels of saturated fat and cholesterol, which have been linked to an increased risk of cardiovascular diseases when consumed excessively. Processed meats, such as sausages and bacon, have been classified as carcinogens by the World Health Organization, further highlighting the potential drawbacks of relying solely on animal-based protein sources.
The Balanced Approach: Finding Harmony
Rather than pitting plant-based and animal-based proteins against each other, nutrition experts suggest a balanced approach that incorporates the best of both worlds. Combining plant and animal proteins can provide a wide spectrum of essential amino acids, vitamins, minerals, and other beneficial compounds, promoting overall health and well-being.
For individuals who choose to follow a plant-based diet, it is crucial to pay attention to food combinations and ensure a varied intake of different plant protein sources to meet the body’s amino acid requirements. Including plant-based protein-rich foods such as legumes, tofu, quinoa, and tempeh can help achieve a balanced protein profile.
At the same time, individuals consuming animal-based proteins can benefit from making conscious choices. Opting for lean cuts of meat, poultry without the skin, fish, and low-fat dairy products can help reduce saturated fat intake while still enjoying the benefits of animal-based protein.
In conclusion, the plant-based vs. animal-based protein debate should not be seen as a competition but as an opportunity to strike a balance. Both sources offer unique nutritional advantages, and combining them intelligently can provide a well-rounded protein intake. Ultimately, the key to a healthy diet lies in a varied and balanced approach, taking into account individual preferences, ethical considerations, and nutritional needs.
If you are looking for some healthy recipes you can find them on our recipes page.
Hawaiian Chicken
Each week our Just Say Yes (JSY) educator Sam brings a different recipe, that you can make at home. This Hawaiian Chicken recipe can be prepped and used for an easy dinner later in the week.
Ingredients
- 1 lb chicken breast
- ½ cup low-sodium soy sauce
- ¼ cup brown sugar
- 2 cans of pineapple rings
- 1 1/2 cups coconut milk (optional)
- 1 tbsp garlic powder
- 1 tsp sesame oil (optional)
- 1 tbsp onion powder
- 1 tsp black pepper
Directions
- Trim and cut chicken breasts into filets about ½ inch thick.
- Combine canned pineapple including juice, soy sauce, coconut milk, brown sugar, sesame oil, and seasonings in a large bowl.
- Whisk marinade until it is thoroughly combined.
- Add chicken, cover with plastic wrap, and let marinade in the fridge for 24-36 hours.
- Heat a large saucepan on medium-high heat.
- Place chicken, pineapple, and ½ cup of marinade into the pan.
- Heat until the chicken and pineapple brown slightly and the liquid thickens into a glaze.
- Ensure your chicken and pineapple reaches an internal temperature of 165 degrees.
You can download the Heat, Eat, Repeat Cookbook, for other healthy recipes. You can find more than 200 other Just Say Yes recipes HERE.
Crispy Beet Roots
Our JSY nutrition educator Sam loves beets! Try out her crispy beetroot recipe.
Easy Pecan-Crusted Catfish
Catfish are coming soon to the Food Bank menu. Try this classic Southern pecan-crusted catfish recipe!
Watermelon Black Bean Salsa
Watermelons are here! Try out this delicious watermelon black bean salsa recipe. This recipe is one of the JSY nutrition educators’ favorites!
Indian Spiced Vegetables
Chickpeas are an excellent source of plant-based protein, fiber, iron, and folate. They’re also low in fat and calories, making them a great addition to a healthy diet. Plus, they’re super versatile and can be used in a variety of dishes – from hummus to salads to curries.