Earth Day is coming up on April 22, and we’ve got going green on the brain. Since meat and dairy products require more resources and generate more greenhouse gasses than plant-based foods, cutting back on your consumption these products – even just adopting Meatless Mondays – helps in the effort to show Mother Nature a little love.

This Earth Day, explore delicious new ways to go meatless by cooking up one of these creative vegan recipes. They’re good for your body and the planet!

1. Peanut Butter Smoothie

This smoothie is rich, creamy and filling – great for a protein-packed breakfast or a sweet after-dinner treat. Blend ice cubes, almond milk, organic peanut butter, vanilla extract and agave nectar and enjoy.

2. Spirulina Guacamole

Homemade guacamole is already full of omega-3 fatty acids, but adding spirulina to your favorite recipe gives it an extra nutritional punch. Spirulina is a kind of blue-green algae found in lakes and ponds; it is rich in iron and amino acids and may have antiviral and anticancer effects. Blend fresh avocados, onions, garlic, tomatoes, salt, lime juice, cumin and spirulina, and serve with tortilla chips.

3. Four-Grain Salad With Garlic, Lemon & Herbs

Chef Jamie Oliver is an expert at combining fresh and wholesome ingredients in new and inventive ways, and his four-grain salad is a treat for the taste buds. Mix four types of cooked grains – wild rice, red rice, oats and farro or barley – and season with fennel seeds, cumin seeds, sea salt, pepper, mint and parsley.

What are your favorite vegan recipes?

Springtime kicks off a whole host of sports and activities. Whether you’re playing tennis, baseball, or lacrosse, going swimming or hiking, or taking a road trip during spring break, you need nutritious fuel to keep you going. If you’re packing snacks for your kids, you want them to eat something that’s good for them and tasty, too. Here are five healthy snacks on the go that are great for athletes and busy people.

1. Dried Fruit

Dried fruit is a favorite among folks of all ages. You’re sure to find a type that you like, whether it’s sweet dried kiwi, tangy goji berries full of antioxidants, or a berry mix. Our freeze-dried fruit contains no added sweeteners and deliciously melts in your mouth. And what kid (or kid at heart) doesn’t love fruit leather?

2. Energy Squares

Energy squares are a perfectly portable snack that give you a boost when you need it. They come in a variety of flavors, including honey vanilla and cranberry apricot. If you can’t decide on just one flavor, try our assorted energy squares!

3. Trail Mix

When you’re hungry on the go, trail mix sure hits the spot. Savor the classic Yogurt Trail Mix with nuts, dried fruit and yogurt chips; mix it up with the nutty, fruity Extreme Trail Mix with M&Ms; or get adventurous with our Thai Pineapple Sprouted Trail Mix that will tickle your palate with chile and lime! You can also put together your own custom trail mix to enjoy all of your favorite ingredients.

4. Active Lifestyle Sampler Pack

If you like to try a lot of different snacks, the Active Lifestyle Sampler Pack is for you. You’ll get 10 samples (around 2 oz. each) that include jumbo dried apricots, our antioxidant mix, and vanilla light and crunchy granola. This sampler pack will power you through the most high-energy days!

5. Beef Jerky

Packed with protein and flavor, our beef jerky is a great choice on a hike or car trip. This high quality jerky is fresh and chewy, and it will soothe a rumbling tummy. Try flavors like sweet & spicy, teriyaki, and BBQ jerky.

In our Health Nuts section, where we sort snacks by their health benefits, we have a category for energy boosting snacks. Take a look!

What are your favorite snacks on the go?

It’s that time of year where everyone seems to be coming down with something. We wrote earlier this week about how you can fight off spring colds by eating immunity-boosting foods such as blueberries, wheat germ and pumpkin seeds.

Sometimes, despite our best efforts, we still end up catching whatever is going around. If you’re feeling under the weather, give yourself a little extra TLC with these soothing cold remedies.

1. Menthol Throat Drops

Don’t let that cold hold you back. Our throat drops are available in three tasty flavors – honey lemon, cherry eucalyptus and menthol eucalyptus – to ease the pain of coughs and sore throats.

2. Chamomile Tea

Nothing is more comforting when you’re sick than a big mug of hot chamomile tea. Chamomile is known for encouraging sleepiness, so it will help your body get the rest it need to recover. Drink it with a bit of honey and lemon or mint, bundle up in bed with warm blankets and get some shut-eye.

3. Vitamin C

Studies have shown that vitamin C may help reduce the incidence, duration and severity of the common cold. If you are coming down with symptoms of a cold, try adding vitamin C powder to your morning tea or smoothie. Continue to take a small serving after you’ve recovered to keep your immune system strong.

4. Crystallized Ginger

Ginger has long been a home remedy to strengthen the immune system and to treat nausea, indigestion and colds. Eat a few small pieces of crystallized ginger and enjoy its sweet-and-spicy flavor, as well as its natural healing properties .

What are your favorite cold remedies? Share in the comments!

As the weather changes and your mood brightens with the sunshine, your nose may also start to run when you catch a spring cold.

“Many things change with weather changes,” says Dr. Tom Campbell, M.D., at the University of Rochester, in an article in Men’s Health. “When you have a hurricane, tropical storm, or even a significant thunderstorm, you can have a drop in atmospheric pressure… putting you at risk for developing [flu-like] symptoms.”

In addition to washing your hands frequently, you can help ward off spring colds by eating immunity-boosting foods. Here are a few to try:

1.Blueberries

Blueberries are one of the richest sources of antioxidants found in any fruit. Antioxidants help the body protect itself against diseases and cell damage. Blueberries are high in fiber and Vitamin C, and they have a number of health benefits, including improving vision, clearing arteries, strengthening blood vessels, enhancing memory, and managing weight. Use these slightly sweet dried blueberries in cereals, cakes, muffins, salads, or just eat them as a snack!

2. Matcha Green Tea

Matcha green tea contains more antioxidants than virtually any other food, including Acai berries and pomegranates. It also contains high levels of L-theanine, an amino acid which lowers stress levels but preserves alertness. Mix it with hot water to make green tea, or flavor yogurt or ice cream.

3. Pumpkin Seeds

Pumpkin seeds contain zinc, which inhibits viruses from replicating and can shorten the duration of colds and flu. They also contain tryptophan, the same substance found in turkey, which produces feel-good seratonin and eases anxiety. Sprinkle pumpkin seeds in your yogurt or salads, or pop a handful into your mouth. For an extra kick, try spicy or tamari pumpkin seeds.

4. Wheat Germ

The germ of the wheat seed is highly concentrated with nutrients, including niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron, and immune-boosting choline and zinc. It’s perfect for baking or toasting on your own to make a breakfast cereal. Sprinkle on breads, cereals, and in smoothies and try it raw or toasted.

5. Noni Powder

Organic noni powder is loaded with antioxidants, polysaccarhides, amino acids, vitamins, and minerals. This superfood is pure noni, with no additives. Use organic noni powder to make noni juice, or mix 1 tbsp daily into smoothies, yogurt, juices, or nut milks.

Find more foods to fight your spring cold in this article from ABC News. Which immune-boosting foods work best for you?

This March marks the 40th anniversary of National Nutrition Month, giving us one more good reason to make smart eating choices. The theme for 2013 is “Eat Right, Your Way, Every Day,” and encourages us all to find healthy diet and physical activity habits that work for our lifestyle.

Here are a few healthy eating tips for National Nutrition Month from the Academy of Nutrition and Dietetics:

Eat Breakfast

“There’s no better way to start your morning than with a healthy breakfast.”

Wake up right with a nutritious meal that will fill you up and give you energy and focus for the day ahead. Browse some of our favorite healthy breakfast foods.

Fix Healthy Snacks

“Healthy snacks can sustain your energy levels between meals.”

Satisfy your hunger with smart snacking choices, including these ideas recommended by the Academy:

• Popcorn topped with grated parmesan cheese
• Parfait with yogurt, fruit and granola
• Celery sticks topped with peanut butter and raisins

Cook Balanced Meals

“Cook more often at home, where you are in control of what’s in your food.”

Cooking your own meals allows you to be an active participant in what you eat, plus it’s a fun way to explore new flavors and foods. The Academy of Nutrition and Dietetics recommends making half of your plate fruits and vegetables, varying protein choices to include seafood, nuts and beans and opting for 100 percent whole-grain breads, cereals, crackers, pasta and brown rice.

What are your personal tips for eating a healthy diet? Happy National Nutrition Month!

Sure, you’ve heard about the health benefits of whole grains, and you may have added healthy foods like quinoa to your diet. But do you know about the super grains teff, millet, and kamut? How about buckwheat, not technically a grain or wheat, but a cousin to rhubarb that has a similar nutritional profile to super grains?

Last week on the Dr. Oz Show, Nutritionist Heidi Skolnik shared that these four super grains are eaten all over the world, while in the U.S. we’re overly focused on wheat. Each of these super grains has its own nutritional benefits, and several are gluten-free!

Teff

Teff is the smallest grain in the world, so small that it can’t be refined or otherwise processed! It has a mild sweetness similar to flaxseed, and it’s full of calcium. Cook whole grain teff as a hot breakfast cereal by simmering 1 cup of teff with 2 cups of water, until the liquid is absorbed. You can also substitute teff flour for around 1/4 of the all-purpose flour called for in your favorite recipes. Teff is gluten-free.

Kamut

Kamut is considered the “high energy grain” because it contains 40% more protein than the national average for wheat. Skolnik writes:

A half-cup of cooked kamut has more protein than an egg! It also has B vitamins and contains omega-3s, which may help the body fight inflammation. It is also higher in vitamin E than common forms of wheat, which helps keep the immune system strong.

Kamut is a long grain that’s best cooked in a rice cooker or slow cooker, for up to one hour. As a member of the wheat family, kamut is not gluten-free.

Millet

According to Skolnik:

Millet provides magnesium and B vitamins, two nutrients that have been shown to help reduce muscle/nerve pain like migraine headaches, muscle tension and cramps. Millet is being rediscovered for its possible role in helping control diabetes and inflammation in the body.

You can use millet in a variety of ways. To cook it like rice, heat 2 parts millet to 5 parts water and boil for 30-35 minutes. You can fluff it and eat it as a hot cereal, mash it as a savory side, or grind it into flour to use for baking. Millet is gluten-free.

Buckwheat

Oprah calls buckwheat a superfood! It’s high in potassium and phosphorous and contains 50% more vitamin B than wheat. Believe it or not, buckwheat has the highest source of biological protein in the plant kingdom! It improves circulation and may lower “bad” cholesterol. To cook buckwheat, combine 1 cup Whole Buckwheat Groats with 2 cups water in large sauce pan and bring to a boil. Reduce heat to low and cook 10 to 12 minutes, then let stand 5 minutes. Buckwheat is gluten-free.

Learn more about the super grains that Dr. Oz recommends, and try incorporating them into your diet!

Explore a new cooking frontier with healthy cooking powders.  These superpowders boast nutritional superpowers, and we’ve got the scoop on them all!

1. Chlorella

Chlorella is an emerald green single-celled freshwater algae that grows naturally in lakes and ponds.  It’s full of cleansing chlorophyll and made up of at least 60% crude protein.  Chlorella’s nutrients include all nine essential amino acids, iron, calcium, magnesium, potassium, vitamin A, vitamin B12, vitamin C, and Vitamin E.  Whoa!  Who knew nature could pack so much into a single-celled algae!

Chlorella’s powerful nutrients make it a natural detoxifying agent, immunity-booster, hypertension reliever, and infection fighter.

Chlorella’s taste is similar to that of green tea and adds a subtle flavor to smoothies, salad dressings, sauces, juices, pesto, and guacamole.  You can also get more creative and whip up green eggs & ham!

2. Spirulina

Spirulina is a blue-green algae that commonly grows in freshwater lakes and ponds.  It’s considered a complete protein because it contains an ideal balance of all 9 essential amino acids.  This superfood is also loaded with vitamins A through E, iron, potassium, and antioxidants.  It has 26 times as much calcium as milk and is a more potent antioxidant than blueberries.

Health benefits of this superpowder may include a boost in metabolism, blood pressure stabilization, and a decrease in LDL cholesterol.

Like chlorella, you can add spirulina to smoothies, juices, sauces, dressings, and guacamole.  Or, for the more adventurous cooks, try it in a spirulina pate or a chia spirulina fresca.

3. Maca Powder

Maca powder is made from maca, an adaptogenic root known for its dynamic natural effects, including boosts in energy, relief from stress, and increases in libido.  Adding maca to your daily diet can promote better endocrine system health and may even relieve ulcers, mild depression, and menopause symptoms.

Maca powder is high in protein, boasting 4 grams in just ½ ounce.  It also serves up a dose of calcium, iron, magnesium, selenium, and seven essential amino acids.

Maca has a mild taste that blends well into baked goods, such as breads, pancakes, and muffins.  Just add maca to your baking flour and mix well!  You can also sprinkle maca over your food or stir it into juice, smoothies, or yogurt.

4. Moringa Powder

Moringa leaf powder is one of nature’s most nutritious foods, filled with nutrients and antioxidants.  The powder contains seven times the Vitamin C found in oranges, four times the beta carotene of carrots, three times the iron of spinach, four times as much calcium as milk, three times the potassium of bananas and more fiber than oats.

This superpowder couldn’t be easier to use!  Just mix a teaspoon into juice, beverages, smoothies, or yogurt.

5. Acai Powder

Our organic acai powder is made from super-fruit acai berries, which have more antioxidants than almost any other fruit.  The powder also contains high levels of fatty acids, amino acids, and dietary fiber.

Acai powder is a feisty fighter of free radicals.  The nutritional benefits are preserved in the freeze-drying process of preparing our powder.

Mix the powder into smoothies, fruit juices, yogurt, and desserts for a slightly tart, tropical taste.

6. Wheatgrass Powder

This powder is made of all natural wheatgrass, a potent leafy green vegetable.  Our non-GMO (Genetically Modified Organism) wheatgrass powder is chock full of beta-carotene, calcium, chlorophyll, fiber, iron, and vitamin K.

Preliminary studies on wheatgrass powder suggest that wheatgrass may help to reduce total cholesterol.  Wheatgrass powder may also detoxify, increase metabolism, reduce highblood pressure, and act as a natural sleep aid.

Wheatgrass powder has a slightly grassy taste with a hint of sweetness.  Mix a tablespoon of wheatgrass powder with juice, smoothie, or water, or sprinkle the powder into a creamy salad dressing.

Earlier this week, we shared the good news that eating a Mediterranean diet full of nuts, fruit, vegetables, legumes, fish and olive oil has powerful health benefits, lowering the risk of heart attacks, strokes and deaths from heart disease. The landmark new study, published on the New England Journal of Medicine’s website this week, even supports drinking a glass of wine with meals, so pour yourself a glass of your favorite red and try one of these delicious Mediterranean diet recipes. Your heart and your taste buds will approve!

1. Pasta with spinach, garbanzo beans and raisins

You can prepare this simple weeknight dinner almost entirely from ingredients you already have in your kitchen — pasta, garbanzo beans, golden raisins, fresh spinach, olive oil and parmesan cheese. Soak dried garbanzo beans overnight and use them in place of canned beans (they are inexpensive and tasty).

2. Lamb chops with pistachio gremolata

These flavorful lamb chops only take a few minutes of preparation and cooking time. Mix salt, cumin, coriander, ground cinnamon and black pepper together and sprinkle over the lamb chops. Cook in a skillet over medium-high heat, and sprinkle with chopped pistachios, parsley, cilantro, lemon rind, salt and garlic.

3. Goat Cheese, Cranberry and Walnut Canapes

These goat cheese canapes are an impressive appetizer or side dish that you can throw together in a few minutes. Coat baguette slices with olive oil and spread with goat cheese mixed with dried cranberries and thyme. Top with walnut halves seasoned with cinnamon and salt and pepper.

4. Quinoa Salad With Pears, Baby Spinach and Garbanzo Beans

This hearty quinoa salad is gluten-free and vegetarian and a snap to make. Cook quinoa on the stovetop; when it is finished, add baby spinach, sliced pears, chopped parsley and garbanzo beans. Finish with toasted pecans and a maple-balsamic vinaigrette.

What Mediterranean diet recipes do you love to cook at home? Share your favorites in the comments.

Big news this week for health-conscious eaters: A major study found that a diet rich in nuts, fruits and veggies, fish, and olive oil — known as the Mediterranean diet — lowers the risk of heart attack and stroke for those at high risk of heart disease. The researchers behind the study say that while more research is needed to show that the diet also benefits those at low risk for the disease, that is what they expect to find.

The New York Times explained why this landmark study is making headlines:

Heart disease experts said the study was a triumph because it showed that a diet was powerful in reducing heart disease risk, and it did so using the most rigorous methods. Scientists randomly assigned 7,447 people in Spain who were overweight, were smokers, or had diabetes or other risk factors for heart disease to follow the Mediterranean diet or a low-fat one. 

The article goes on to say:

One group assigned to a Mediterranean diet was given extra-virgin olive oil each week and was instructed to use at least 4 four tablespoons a day. The other group got a combination of walnuts, almonds and hazelnuts and was instructed to eat about an ounce of the mix each day. An ounce of walnuts, for example, is about a quarter cup — a generous handful. The mainstays of the diet consisted of at least three servings a day of fruits and at least two servings of vegetables. Participants were to eat fish at least three times a week and legumes, which include beans, peas and lentils, at least three times a week. They were to eat white meat instead of red, and, for those accustomed to drinking, to have at least seven glasses of wine a week with meals.

Compared with those eating the low-fat diet, the extra-virgin-olive-oil group showed a 30% lower risk of having a heart attack, stroke or dying of heart disease after five years, while those consuming the Mediterranean diet with more nuts showed a 28% lower risk of these outcomes.

Chances are, you have heard a friend or colleague or family member talking about the “paleo diet” within the last year. So what’s it all about?

This eating plan is based on the idea that modern processed foods are making us unhealthy and that people should instead eat wholesome foods that our hunter-gatherer ancestors would have presumably eaten about 10,000 years ago. These foods include fresh meats (preferably grass-fed, free-range or wild), seafood, fruit, vegetables, seeds, nuts and healthy oils (olive, coconut, avocado, macadamia, walnut and flaxseed) but exclude dairy products, cereal grains, legumes, refined sugars and processed foods.

Dr. Loren Cordain, author of The Paleo Diet and a number of other books, sums it up on his website:

With readily available modern foods, the Paleo Diet mimics the types of foods every single person on the planet ate prior to the Agricultural Revolution (a mere 333 generations ago). These foods (fresh fruits, vegetables, meats, and seafood) are high in the beneficial nutrients (soluble fiber, antioxidant vitamins, phytochemicals, omega-3 and monounsaturated fats, and low-glycemic carbohydrates) that promote good health and are low in the foods and nutrients (refined sugars and grains, trans fats, salt, high-glycemic carbohydrates, and processed foods) that frequently may cause weight gain, cardiovascular disease, diabetes, and numerous other health problems.

Want to explore the paleo diet? Whip up one these three tasty paleo-friendly recipes to give it a try.

1. Stuffed Grape Leaves (Dolmas)

These bite-sized stuffed grape leaves offer a satisfying blend of sweet and savory flavors — ground lamb, pine nuts, raisins or currants, dried mint and fresh parsley. Serve them as a hearty appetizer or as a main course.

2. Muesli Scones

If you can’t bear the idea of giving up pastries, these muesli scones will ease your anxiety. The recipe uses blanched almond flour as a base, adding dried cranberries, dried apricots, sunflower seeds, sesame seeds, pistachios and honey or agave nectar for a natural crunchy sweetness.

3. Beef and Vegetable Chili

This chili recipe makes enough to feed a crowd, but you might not want to share! Each bowl is full of flavor from beef, fresh vegetables and chili peppers, coconut oil, chili powder, sea salt, cumin, oregano, thyme and topped with a rich dollop of coconut milk.

What are your favorite paleo diet recipes? Share them in the comments!