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Healthy Thanksgiving Hacks

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By Kristin Kessler, Registered Dietitian

The holiday season is upon us, which means it’s time for fun, family, and food indulgence. Traditional Thanksgiving comfort foods like mashed potatoes and pie may be great for sentimental effect, but they aren’t great for the waistline. Try these healthy hacks to lighten up Turkey Day while still ensuring a happy, memorable meal for all.

Lighten Up Favorites

Thanksgiving comes just once a year, so this is not the time to forgo your favorite casserole or dessert! Instead, make just a few recipe modifications to cut down on the calories, fat, and/or sugar and create a “healthified” version. Swap butter with yogurt or cottage cheese, refined grains with whole grains (think: white rice versus brown rice or white bread versus whole wheat bread), and bake those previously fried recipes. Experiment with this Green Bean & Wild Rice Casserole, featuring Libby’s® French Style Green Beans. Cream of celery soup stands in for traditional cheese and butter, keeping the dish light, yet flavorful.

BYOHD (Bring Your Own Healthy Dish)

Curb overindulgence at Thanksgiving potlucks by contributing your finest go-to veggie or fruit-filled dish. That way, you know there will be at least one guilt-free option to lean on. This Carrot and Beet Salad (made with Libby’s® Sliced Carrots and Sliced Beets) makes a colorful, nutrient-rich addition alongside your favorite indulgences.

Make Like A Turkey and Trot

 

Let this Thanksgiving be about more than just food! Start the day with a brisk walk around the block to get your blood flowing and appetite revved. Then, remain mobile throughout the feast by pausing for mini stretch breaks in between courses. After you’ve filled up on food, ditch the usual turkey-induced nap and instead rally the group for a friendly game of flag football (once you’ve fully digested, of course.) 🙂

Unplug, Relax & Unwind: Tips for Mindful Eating

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A wholesome meal enjoyed in the company of loved ones can nourish our soul and sustain our spirits long after we digest the needed nutrients. In today’s fast-paced world, we often think of food as a means to an end: food = calories = energy needed to power through the day. To reconnect with the wholly satiating power of food, we invite you to practice mindful eating. Here are a few tips and recipes that will show you how.

1)     Digital Detox: Designate mealtime a device-free zone. By setting aside your technological distractions, you will focus your attention on the food you are putting in your mouth and fully appreciate the various tastes and textures at play. This Tortilla Chip Macaroni & Bean Soup—fortified with Libby’s® Organic Black Beans, fired up with chili powder and topped with crunchy tortilla chips—is a complex collection of flavors that deserves your undivided devotion.

 

2)     Bite by Bite: Instead of chowing at lightning pace, set down your fork after each bite and completely chew everything before going back for more. This will allow you to truly savor every bite and better recognize when you are full. In the spirit of taking things slow, try out this Slow Cooker Herbed Chicken and Veggies, a tender and melodic medley of bite-size chicken, Libby’s® Sliced Carrots, Sweet Peas and more. 

 

3)     Meaningful Chatter: The best complement to any meal is quality conversation. This means looking your dining mates in the eye, asking thoughtful questions and sharing important moments from your day. Get the conversation going with this El Paso Polenta Pie, a stick-to-your-ribs combo of polenta, Libby’s® Whole Kernel Sweet Corn, Organic Black Beans and a decadent three-cheese blend.  

 

 

 

Get Back to School, Get Back to the Table

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The start of a new school year is often synonymous with stressful schedules. Between hectic mornings and jam-packed afternoons, it can be tricky to find time for a wholesome sit-down meal, let alone a healthy snack. But proper nutrition is a key ingredient to success both in and out of the classroom. The good news? Well-balanced, kid-friendly meals can be as easy as A-B-C. The following three recipes—created especially for Libby’s fans by Iron Chef America judge, restauranteur and mom Donatella Arpaia—will teach you how it’s done.

Breakfast of Mini Champs

Lesson #1: veggies aren’t just for lunch and dinner. Try these Scrambled Eggs with Peppers & Peas (made with a Libby’s® Sweet Peas Vegetable Cup), and sneak in two whole servings of vegetables before the first school bell even rings. They’re also packed with protein, which will help sustain stamina until lunchtime.

Give Greens the Green Light

Lesson #2: kids can learn to like salads! All you need is one ingredient they already love (e.g. grilled chicken) and a generous sprinkling of cheese (opt for a low-fat version like parmesan or part-skim mozzarella). Start their lesson plan with this Mexican Chicken and Corn Salad, featuring a Libby’s® Sweet Corn Vegetable Cup and Organic Black Beans.

Variety is the Spice of Dinner

 

Lesson #3: if they’re picky, let them pick. When it comes to food, empowering your kids with choices—even small ones—can increase their likelihood of eating (and actually enjoying) the meal. This flavorful and hearty Turkey Bolognese with Peas and Carrots (made with a Libby’s® Peas & Carrots Vegetable Cup) can be served in three fun ways: sloppy joe style, over “little ears” pasta or as mini sliders. Let your eater decide, and rest easy knowing they’ll consume a full serving of veggies no matter what.

Quick, Easy & Flavor-Saving Tips for a Reduced-Sodium Diet

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By Kristin Kessler, RD

The old adage “too much of a good thing can be a bad thing” rings true for the nutrients we eat! Take sodium, for example: our bodies need this mineral to function, but too much salt can lead to high blood pressure and potentially other chronic diseases. There are varying recommendations out there for how much we should consume daily (the USDA says no more than 2300mg while the American Heart Association suggests less than 1500mg), but no matter your target amount, it’s important to realize that reduced sodium doesn’t need to mean reduced flavor. Check out the following tips to help you scale back the salt without sacrificing flavor and fun!

Season with Herbs

One of the most nutritious and delicious ways to cut back on sodium is to ditch the table salt and season instead with fresh and dried herbs. Not only are herbs sodium-free and low in calories, but they offer truly exceptional flavors. Taste them for yourself in this Vegetable Sausage Soup seasoned with basil, oregano, and marjoram and made hearty with Libby’s® Cut Green Beans, Sliced Carrots and Whole White Potatoes. To cut the sodium even further, swap regular chicken broth for a reduced-sodium option. We promise you won’t even notice the difference!

Cook Restaurant-Worthy Meals at Home

We all love a meal out every once and a while, but did you know that restaurant fare is often chock-full of sodium? In lieu of dining out, try whipping up your favorite dishes at home. By playing chef, you have total control over how much salt goes into the recipe. Craving a burger? Try this easy at-home recipe for Mexican Salsa Veggie Burgers made with Libby’s® Organic Pinto Beans and Whole Kernel Sweet Corn. Toss together a quick salad for the side, and you’ve got yourself a healthy restaurant-worthy meal!

Swap Instant for Wholesome

Beware! Packaged foods (think: frozen meals, instant noodles and ramen) are sneaky sources of sodium. Instead of turning to a bag of instant Lo Mein, why not try a more nutritious and home-cooked version? This Sweet Pea & Ginger Garlic Shrimp Lo Mein (made with reduced-sodium soy sauce as well as Libby’s® Organic Sweet Peas) will give you those Asian flavors you crave without the extra sodium. Now that’s a meal worth celebrating!

 

Hungry Minds: The Best Brain Foods

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By Kristin Kessler, RD

Food can feed your belly, food can feed your soul, but did you also know that food can feed your brain? While an overall healthy diet is important to keep your brain functioning at top speed, certain foods can boost brain function. Try some of our favorite brainy foods to make sure you’re getting all of the nutrients your hungry mind needs.

 

Opt for Omega-3 Fatty Acids

 

With all of the positive press, it should come as no surprise that foods containing a high amount of omega-3 fatty acids are number one on this list! Feed your brain with this light and refreshing Salmon & Dill Green Bean Salad, perfect for warm summer nights. If you’re not a salmon fan, substitute another fatty fish such as mackerel or tuna. If you’re a vegetarian or don’t like fish, pick up flaxseed oil or walnuts during your next trip to the grocery store.

Eat Probiotic-Rich Foods

 

Have you ever heard of the gut-brain connection? It may sound like something from a science fiction movie, but recent research has taught us that our gastrointestinal system and brain are much more connected than we thought. Keep your intestines happy and healthy with gut-friendly bacteria called probiotics, which can be found in fermented foods such as yogurt, kimchi, sauerkraut and miso. For your next dinner, try out this Chickpea and Kraut Pasta Toss. To maximize intake of probiotics, avoid heating the sauerkraut too much or serve it on the side at room temperature. Your gut and brain will thank you!

Whole Grains for the Brain

You can literally feed your hungry mind by opting for whole grains throughout the day. The brain’s favorite supply of energy comes in the form of glucose. Whole wheat bread or pasta, brown rice and oatmeal are rich in whole grains and release glucose slowly into the bloodstream, helping you to keep you feeling happy and mentally alert throughout the day. The brown rice in this Creamy Coconut & Veggie Brown Rice Pilaf with Honey Roasted Pecans will help keep you sharp as a tack.

Super Summer Salads

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Nothing beats a refreshing, satisfying salad at the end of a long, hot summer day. Let the official one-dish meal of the season help you shift into a summer state of mind. Salads are one of the few dishes that can be customized for every taste preference. Quick, easy and delicious, here are some summer salad recipes for every member of your family.   

 

The Adventurer For those salad lovers who like to venture outside of their comfort zones, there are plenty of ways to mix up your menu this summer. Need inspiration? Take this Pea, Ricotta and Bacon Salad for a spin this summer. 

The TraditionalistWhen you’re looking for a dish that is guaranteed to please the masses, lean on the family favorite recipes. Check out our recipe for Taco Salad, livened up with Libby’s® Whole Kernel Sweet Corn and Libby’s® Organic Black Beans. 

The MinimalistWe all know that person who finds flavor and taste in the simplest ingredients. Adding Libby’s vegetables to salads contributes the perfect amount of flavor. Try this recipe for Green Bean & Tomato Salad this summer or kick it up a notch with Easy Three Bean Salad.