LiveWell Vermont

Do you think that nutrient-rich fruits and veggies are non-existent in the winter? Think again! Add these great winter superfoods into your rotation!   Root Vegetables: Most root veggies are in season during the winter. Turnips are known for their high concentration of vitamins and minerals. Try roasting turnips are make a root vegetable salad. Additionally, beets, parsnips, and celery root are also great winter vegetable choices! Winter Squash: Winter squash is full of beta-carotene and makes great comfort food during the winter. With so many varieties, it's hard to get bored. Try acorn, butternut, spaghetti squash, and many more! Brussels Sprouts: This veggie is a great source of vitamin c, fiber, and antioxidants. Try them roasted with pears and pecans as a yummy winter salad! Leafy Greens: Kale, Swiss Chard, and Collard Greens are packed with antioxidants and a good source of calcium and iron. You can turn these greens into salads, saute them into stir-fry, stir...

You may know that bananas in smoothies makes for a creamier and nutritious smoothie, but did you know you can swamp that banana out for summer squash? This veggie is low in calories, but high in nutrients such as potassium, vitamin A, vitamin C, and fiber! Squash is a great filler because of its neutral flavor so it has the ability to form the base of any smoothie. Try it the next time you're looking for a healthy smoothie!

Are you looking for a quick and simple dinner that also provides fantastic leftovers? Look no further than this frittata recipe. This recipe is very versatile. You can switch out the veggies, cheese, and/or herbs to whatever your preference may be. This recipe would go well with roasted potatoes and a side salad to make it a more hearty meal. Veggie Frittata Ingredients: Assorted vegetables, diced (one good combination is broccoli, spinach, and onion however feel free to get creative with what you have in the fridge). 3 Tablespoons olive oil 6 Basil leaves, diced 3 cloves garlic, minced 8 eggs 3/4 cup plain unsweetened almond milk (you can also substitute regular milk) 1 1/2 cup shredded cheese. You can use a combination of cheeses or stick to one. Cheddar is a great option. Salt and Pepper to taste  Directions: Add veggies, garlic, and olive oil to a large frying pan. Saute until veggies are slightly tender (6-7 minutes). Whisk eggs and milk in a large bowl ...

Cognitive decline is a real concern for many of our aging baby boomers. While not a cure-all, what you eat can help promote cognitive health as you age. According to a variety of research, some vitamins and minerals are linked to improved memory, including vitamins B6, B12, D, C, and E; folate; biotin; coQ10; omega-3 fatty acids; and antioxidants, particularly in the flavonoid family. These nutrients are found in a plethora of delicious foods and are easy to incorporate into your diet to help boost brain function. What are some easy ways to get more brain-boosting nutrients into your diet? Try these tips to make food one of your allies to help maintain and promote cognitive health as you age: Go green. Leafy greens like spinach, kale, broccoli and other cruciferous vegetables in particular have been linked to lower cognitive decline for older adults. Enjoy omega-3 fatty acid foods. These include cold-water fish like salmon, halibut and mackerel as well as beans, flax seeds an...

Better Breakfast without  breaking the bank Breakfast can be so tricky! We know we should eat it but often times don't have time or the energy to make something in the morning.  AND, if by chance we do feel like making something, it is so difficult to come up with healthy ideas! Lucky for you, we have put together a list of 10 delicious recipes to kick start your day.  Many of these recipes are inspired by Caitlin from Frugal Nutrition.  1.  PALEO EGG MUFFINS  $0.83 Per Serving Make Ahead, Paleo, Vegetarian They’re little frittatas, baked in muffin cups for early morning convenience. Two egg muffins = one serving.These are fun because they are so easy to personalize so you could have a different favor every day if you wanted! My favorite addition is sweet potato and ground turkey! 2. HARD-BOILED EGG + BANANA W/ PEANUT BUTTER $0.60 Per Serving Make Ahead, Vegetarian, (Paleo  if you sub the PB for  almond butter) This ...

Congratulations to our second place recipe contest winner Laura Ann Nicolai for her recipe submission! Check out this great recipe! Springtime Penne with Peas and Parmesan Yield: 4 servings Ingredients: 1 pound fresh peas, shelled (about 3/4 cup) 6 ounces pea shoots (tendrils, shoots, leaves) (1/2 big bunch) 1 Tablespoon extra-virgin olive oil 1 bunch young spring onions or scallions, finely chopped (about 1/2 cup) 1 clove garlic, finely chopped Salt and freshly ground pepper 2 teaspoons chopped fresh tarragon 1 Tablespoon chopped fresh parsley 3/4 pound penne (substitute whole wheat if preferred) 1 to 2 ounces Parmesan, grated (1/4 to 1/2 cup, to taste) Directions: Begin heating a large pot of water for pasta. Meanwhile, steam the peas over an inch of boiling water for 4 minutes, until just tender. Transfer to a bowl. Add the pea shoots to the steamer and steam for 2 minutes until just wilted. Remove from the heat and allow to cool until you can handle...

Our first place 2017 Spring Recipe Contest winner was Robin Katrick who submitted the following recipe. Quinoa Cakes with Roasted Red Pepper Sauce and Avocado Salsa Ingredients: Roasted Red Pepper Sauce 2 red bell peppers 1 cup almond milk 1 tablespoon corn starch 4 shallots, chopped 4 cloves of garlic, minced salt and pepper to taste 2 tablespoons nutritional yeast Quinoa Cakes 1 cup quinoa, cooked 1/2 zucchini, shredded 1/2 carrot, shredded 3 eggs 2 cloves garlic, minced handful of parsley, chopped 1/2 cup Parmesan cheese 1/4-1/2 cup almond flour salt and pepper to taste Avocado Salsa 1 avocado, diced handful of cherry tomatoes, diced 1 lime, juiced handful of cilantro, chopped salt and pepper to taste Directions: Roasted Red Pepper Sauce Preheat oven to 500 degrees. Cook red peppers whole for 30 minutes. Remove from the oven and wrap in foil for 10 minutes to soften.  While the red Peppers are cooking, saute the shallots and gar...

Have you been considering signing up for a CSA? Many CSA's are still accepting sign-ups for their spring shares! CSA's are great for providing a weekly variety of fruits, vegetables, and even local products. The variety of produce in a CSA share can introduce you to new vegetables you wouldn't normally pick up at the grocery store as well as some of your favorites too! If your goal this year was to make new and healthy recipes, this can be a good way to achieve that goal! When you sign up for a CSA, you can expect a weekly or biweekly delivery to the location you signed up for. Many CSA's are an upfront cost (some will allow you to split the cost over several payments) - as you pay for several weeks of food in advance. While this can be expensive at first, the overall weekly cost are usually less than what you'd pay at a grocery store for the same products.   The State of Vermont offers a worksite CSA Program. Follow the link to check it out!

Brussels sprouts are a nutrient-rich in season vegetable during the winter months. If you're looking for new ways to cook this winter superfood, try this warm brussels sprouts salad recipe! It makes a great and healthy side dish! Warm Brussels Sprouts Salad Serves 4-6 Ingredients: 1 1/2 pounds Brussels Sprouts 2 Tablespoons olive oil 1 Teaspoon Salt 1 medium sized apple sliced thinly 1/3 cup cranberries  Honey or Maple syrup to taste Directions: Preheat oven to 350 degrees. Slice Brussels Sprouts in half and toss in olive oil and salt. Bake in the oven for about 35-40 minutes. Mix with cranberries and apple slices. Drizzle honey or maple syrup on top to taste and stir all together. Enjoy!

Did you make a new years resolution to have a healthier year? Try making small healthy changes in your life that help you take steps toward your goals. Changing everything at once can cause setbacks when it seems too overwhelming. Try adding some or all of these healthy lifestyle changes to reach your health goals for the year! 1.) Shop Smarter When you're at the grocery store, go with a list and stick to the perimeters. You may also try to divide your cart in half. Put all your fruits and vegetables in one half and everything else in the other half. That visual may help you realize what you're putting in your cart! 2.) Meditate in the Morning Even just 5 minutes in the morning can be beneficial in helping you start your day off relaxed and mindful. 3.) Pick Up a New Pillow One of the biggest reasons people don't get sleep at night is because they're not comfortable. Pillows lose their support after a year and making a mini investment in replacing t...

 Quinoa lasagna makes for a warm hearty winter meal with a healthy twist! Quinoa Lasagna Serves 8 Ingredients: 2 cups water 1 cup quinoa 2 tablespoons canola or olive oil 1 cup chopped onions 1 cup sliced mushrooms 2 cloves garlic, minced 2 cups tomato sauce or prepared pasta sauce 2 cups no salt added low-fat cottage cheese 1 large egg beaten 1/4 cup grated Parmesan cheese 2 tablespoons fresh basil, minced or 1/2 teaspoon dried 1 tablespoon dried oregano 2 cups sliced zucchini  2 cups fresh spinach 1 1/2 cups shredded part-skim mozzarella cheese Directions: Coat a 9x13 dish with cooking spray. Combine water and quinoa in a saucepan. Bring to boil. Reduce to simmer, cover, and cook for 15 minutes. Fluff with a fork and spread evenly in the dish. Preheat oven to 350 Wipe out the saucepan, add oil, and heat over medium heat . Add onion, cook stirring frequently until they start to brown. Add mushrooms - cook, stirring until softened and very li...

If you enjoy Cauliflower, here is an easy recipe that will have your family looking for more. Easy to make in less than 20 minutes and it gives your Cauliflower a new flavor for your Fall meals. Enjoy with Fish, Chicken or Pork. Yield: 6 Servings Ingredients 4 tablespoons of fresh chopped Parsley 1 large head of Cauliflower 1 ½ to 2 pounds cut into florets, about 6 to 7 cups ½ a teaspoon of grated lemon peel 1 tablespoon of coconut oil 3 to 4 cloves of minced Garlic 2 tablespoons of fresh lemon juice ½ cup of shredded Parmesan cheese Preparation Place a tablespoon of Parsley, lemon peel and 1 inch of water in a large sauce pan or two tier vegetable steamer.  Place the Cauliflower in your steamer or in a steamer basket and place in sauce pan. Bring the water mixture to a boil over medium heat. Cover and steam for 15 minutes or until tender. Remove from pot and place in a large bowl, Keep warm. Save ½ to ¾ cup of your hot liquid. Heat your coconut oil in a smal...

Roasted acorn squash can do double duty when filled with a hearty mixture of brown rice, apples, and walnuts. It can stand in as a substantial side, or star at the center of the plate when adding your favorite protein (vegetarian or meat-based). The brown rice can be made up to 2 days ahead; keep it refrigerated in an airtight container. And you can assemble the filling up to 6 hours ahead; just keep it covered in the fridge till you’re ready to stuff. (Serves 2) Ingredients 1 medium acorn squash, halved with the seeds taken out 1 medium apple (McIntosh or Honey Crisp work well), chopped 1 cup brown rice 1/2 medium onion, diced  Olive Oil Maple Syrup  Walnuts (optional) sausage or meat-free/soy product, cooked and cut  (optional) shredded cheddar cheese Directions Preheat oven to 400 degrees. Line a baking sheet with foil and lightly brush acorn squash halves with olive oil.  Cook 1 cup of brown rice (combine with 2 cups of water, bring to...

Is your farmer's market overflowing with vegetables? Or, are you struggling to use up all the veggies in your garden? Freezing is a great way to enjoy vegetables all year long and takes very little time to do. Here are 5 vegetables that are simple to freeze right now!   1.) Corn Frozen corn can be added to soups, stir fry, and cornbread without thawing! Frozen corn can be kept for up to 6 months. Freeze corn by blanching in salt water, dry, then freezing the whole cob or cut kernels and store in a zip top bag. 2.) Green Beans Frozen beans can be sauteed in olive oil for a quick side dish. To freeze: Trim the stems of the beans, boil for about 3 minutes, then shock in an ice bath. Dry the beans well and then freeze on a parchment lined baking sheet. Once frozen, store in a zip top bag. 3.) Roasted Peppers All varieties of peppers can be roasted for freezing! Roast peppers on the grill or in the oven, then remove blackened skin and stems. Freeze on a parchment line...

Looking for a simple and healthy dinner recipe? These sweet potato fitters with avocado salsa are packed with nutrients and very filling! Makes 2 servings Ingredients: 1 Egg 1 Medium Sweet Potato (peeled, grated, and drained) 1 tsp Olive Oil Sea salt Pepper 1 Tablespoon Coconut Oil 1 Avocado Cubed 1 Large Tomato Cubed 1/2 Small Lemon Juiced Handful of Basil Leaves (torn) Directions 1. Whisk egg well in small bowl. Combine with sweet potato, olive oil, and salt and pepper - mixing well. 2. In a large pan, melt coconut oil over medium heat. Spoon potato mixture into pan and flatten out to make a patty the size of your palm. Cook for about 4 minutes on each side until golden brown and crispy. 3. Meanwhile place avocado and tomato in a bowl. Squeeze the lemon juice over top and season to taste with salt and pepper. Add basil and mix well. 4. Serve fritters topped with salsa.

Have you thought about incorporating Meatless Monday into your week, but are unsure of how to make protein packed vegetarian meals? You don't have to be vegetarian to rely on foods other than meat for your protein needs. In fact, incorporating a Meatless Monday into your weekly routine can have numerous health benefits! Cutting out meat, even if it's just once a week, can dramatically decrease your risk of heart disease. The consumption of red and other processed meats has been shown in scientific studies to increase the risk of diabetes. Cutting back on the consumption of these meats can reduce this risk, and can also help to curb obesity.  Cutting out meat alone won't offer any substantial health benefits. What you replace the meat with is just as important. Here are some healthy sources of protein to add to your grocery list this weekend! 1.) Brussels Sprouts: 2g per 1/2 cup serving. 2.) Broccoli: 2g per 1/2 cup serving. 3.) Avocado: 2g per 1/2 of an ...