These super-savory, veggie-packed tacos are an excellent breakfast or brunch treat. You can make the hash several days ahead and reheat it in a microwave or on the stovetop with a little added water or vegetable broth.
Hi everyone! I'm Chrissy Bender, and I am the Healthy Eating Specialist at the Whole Foods Market in Mason, Ohio. This blog is your go-to spot for recipes, healthy eating tips, and more!
This vibrant, fully cooked ceviche is made with simple poached salmon, but you could use leftover grilled salmon instead. And feel free to add serrano or jalapeño pepper if you like it spicy.
- 1 white onion, chopped, divided
- 1/4 bunch cilantro, leaves chopped, stems reserved
- 1 1/2 teaspoon fine sea salt, divided
- 1 fillet wild Alaska Sockeye salmon
- 2 tomatoes, chopped
- 1/4 cup 365 Everyday Value Organic Lime Juice
- 365 Everyday Value Organic Lightly Salted Tortilla Chips or Strips
In a large, deep skillet, bring 3 cups water, all but 1/2 cup of the onion, cilantro stems and 1/2 teaspoon salt to a boil. Add salmon, cover, reduce heat and simmer until cooked through, about 10 minutes. Discard skin and flake salmon into a large bowl; discard cooking liquid and solids. When cool, toss salmon with remaining onion, 1 teaspoon salt, chopped cilantro, tomatoes and lime juice. Serve with chips.
Breakfast is easy to skip or eat poorly. Here are some of my favorite recipes that are simple, nutritious, and filling!
The simplest way to make healthful cooking a breeze is to have the right items on hand. So what goes into a healthy pantry? We’re glad you asked!
Keep your pantry stocked with the following foods. They’re key ingredients for making healthy meals. Best of all, an entire pantry overhaul should only cost around $99! We’ve overestimated the cost of products — in your favor — but it’s always possible that things add up a little differently in your neck of the woods. To get the best value, choose our 365 Everyday Value®brand, Health Starts Here® frozen items and an abundance of our affordable bulk options. When you can, go organic!
You’ll need to shop for some of these shelf basics two or three times a month, depending on how many people you’re cooking for. Then, once or twice a week, shop for more perishable basics and recipe ingredients: fresh and frozen fruits and veggies; 100% whole-grain Health Starts Here breads found in our bakery department, plus whole grain flatbreads and tortillas; lean meat and seafood; low-fat dairy; and Health Starts Here prepared foods and premade meals.
- 4 lbs dried beans (pinto, white, black & lentils)
- 4 15-oz cans no-salt-added beans (kidney, pinto, black, garbanzo)
- 4 lbs whole grains (1 quinoa, 1 pearled barley, 2 long-grain brown rice)
- 2 lbs whole-wheat pasta of your choice
- 2 lbs rolled and/or steel-cut oats
- 1 6-oz can tomato paste
- 2 14.5-oz cans no-salt-added diced tomatoes
- 1 32-oz box low-sodium organic vegetable broth
- 1 32-oz box organic unsweetened soymilk
- 1 32-oz box organic unsweetened almondmilk
- 1 14-oz can organic lite coconut milk
- 1 8-oz pkg organic mellow white miso
- 1 2-oz pkg arame sea vegetable
- 1 16-oz jar tahini (ground sesame seed butter)
- 1 18-oz jar organic no-salt-added peanut or almond butter
- 8 oz each organic raw almonds, walnuts and sunflower seeds
- 8 oz each organic un-sulfured apricots, dates and raisins
- 1 8-oz squeeze bottle organic Dijon mustard
- 1 32-oz bottle organic apple cider vinegar
- 1 6-oz bottle Bragg Liquid Aminos
- 1 10-oz bottle reduced-sodium tamari soy sauce
Pantry stocked? Get cooking with some of our healthy recipes.
Do you love chili? Stop by Whole Foods Market Mason for a Team Member Recipe Chili Cook Off on Saturday, February 22 from 12 - 4 pm. Taste several chilis and vote for your favorite! Split the pot raffle to benefit Whole Planet Foundation as well.
Meatless Mondays are an easy way to jump-start your health in 2014.
Research shows that switching to a diet higher in vegetables and whole grains is great for your health. Not to mention the positive environmental impact as well.
If you’d like to learn more about Meatless Monday, check out these resources:
- Get connected. You can follow MeatlessMonday on Facebook, Twitter, Instagram, Pinterest
- Check out vegetarian recipe ideas from the Whole Foods Market website.
- Visit the website: http://www.meatlessmonday.com/
Every Monday from 4-7 pm, we will be offering an $8 flat rate for all-you-can-fit inside a plate with a lid. Stop by and grab dinner with us!
Chrissy, Healthy Eating Specialist, will be offering lectures every Monday along with our Meatless Monday special. Here is the schedule:
Monday, January 13, 6:30 pm: Carbon Footprint of Food
Monday, January 20, 6:30 pm: Label Reading
Monday, January 27, 6:30 pm: Easy Dairy Alternatives in the Kitchen
Please register for lectures by emailing MSORegistration@wholefoods.com
This is a delicious plant-strong breakfast scramble that is perfect for Christmas morning- the red pepper and the green cilantro and chives create a festive red and green dish!
Inspired by “My Beef with Meat” by Rip Esselstyn
1 block extra firm tofu
1 small sweet onion, diced small
1 red bell pepper, diced small
2 tsp. low-sodium tamari
1 tsp. curry powder
¼ tsp. salt
1 tsp. garlic powder
½ tsp. turmeric
½ tsp. black pepper
½ cup chopped cilantro
¼ cup chopped chives
½ cup nutritional yeast
Over a fine metal sieve, squeeze as much liquid out of the tofu as possible. Crumble tofu into small pieces.
Heat a large non-stick pan to medium heat. Saute onion using just a small amount of water (if needed) for about 5 minutes. Add bell pepper and sauté another 3 minutes. Add in tamari and all spices and cook about 30 seconds. Add crumbled tofu. Cook about 3-5 minutes, then stir in chopped cilantro and chives. Sprinkle the nutritional yeast over and stir to coat. Serve!
The holidays are a hard time to embrace healthy eating, so whenever you can, try and incorporate a new fruit or vegetable to keep your taste buds happy! Learn to love persimmons with this deliciously easy crisp! The persimmon-cranberry combination is great for the holidays.
Makes about 4 servings
3 very ripe large Hachiya persimmons
1/3 cup cranberries
2 teaspoons finely grated lemon zest
1/2 cup raisins, soaked in warm water for about an hour
1 1/2 tablespoon lemon juice
1 teaspoon pure vanilla extract (optional)
3 pitted dates, soaked in warm water for about an hour
2 cups Engine 2 Plant-Strong™ Rip’s Big Bowl cereal
1/2 teaspoon ground cinnamon
1/4 teaspoon fine sea salt
Preheat the oven to 375°F. Chop 2 of the persimmons and 3 pears place in a large bowl with cranberries and lemon zest and toss. Drain raisins, reserving the soaking liquid. Place remaining persimmon, drained raisins, lemon juice and vanilla in blender. Blend until smooth, adding a few tablespoons of the reserved soaking liquid as needed to make a purée. Pour the mixture over sliced fruit and place the mixture into an 8 x 8-inch glass baking dish and smooth the top.
Add drained dates, cereal, cinnamon and salt to food processor; pulse until the mixture is finely chopped and starts to form loose clumps. Spread the mixture evenly over fruit. Bake until topping is browned and crisp and filling is bubbling, ~25-30 min. Serve warm or at room temperature.
Spring Salad with Strawberries and Creamy Orange-Avocado Dressing
Fresh spring fruits and veggies deserve respect and good company. This simple salad takes care of both and can add a wow factor to any meal. Feeling fancy? Drop the raw sliced asparagus into ice water for a minute or two and it will curl into ribbons. In a hurry? Cut the asparagus into thin coins instead. In the dressing, the avocado provides its natural healthy fats for smooth and creamy results. Nobody will know it’s a health-promoting, no-oil-added dressing!
3 green onions, roughly chopped
1/2 avocado, peeled and pitted
1/2 cup orange juice
1/8 teaspoon sea salt
1/8 teaspoon ground black pepper
3 ounces spring greens or mesclun mix
1 cup sliced fresh strawberries
1/2 pound asparagus, trimmed and sliced into strips with a vegetable peeler
Puree green onions, avocado, juice, salt and pepper in a blender or food processor until smooth to make a dressing. In a large bowl, toss greens, strawberries and asparagus together. Transfer to plates, drizzle with half the dressing and serve. Extra dressing will keep one day refrigerated.
After the holiday indulgences, most will be ready to watch their waistlines and wallets. As we start the New Year, I hope you’ll consider Stocking a Healthier Pantry for $50. Whole Foods Market is making it easy to stock up and slim down with a list of 23 pantry staples – all for about $50. Having a pantry full of versatile ingredients gives busy families plenty of options to choose from to make quick, tasty, healthy meals so you don’t have to reach for the pizza menu or go out. Eating in, instead of taking out, is the new mantra for many – according to a Harris Interactive survey more than half (57%) of consumers report they are eating dinner at home and eating out less often. Shoppers can stock a healthier pantry that, with a few fresh ingredients, herbs and spices, will give them everything they need to cook t least 14 different healthy recipes, such as beef and quinoa meatballs and brown rice with chicken and broccoli. Here are the essential staples:
1 lb black beans
1 lb lentils
1 lb quinoa
2 lbs brown rice
3 (32 oz) boxes vegetable broth
1 (32 oz) box chicken broth
1 lb rolled oats
2 cans cannellini beans
2 lbs pasta
1 can black beans
1 jar unsweetened applesauce
1 (32 oz) box non-dairy beverage
1 (32 oz) box almond milk
1 (5-oz) can tuna
3 (15 oz) cans diced tomatoes
1 package no-oil sundried tomatoes
1 jar pasta sauce
Want to win healthy staples for a year, or several of our $50 Pantry Stock Ups? Go to our Whole Story blog.
Half of Americans break their resolutions in the first six months, and just 10 percent stick with them throughout the year.
Ditch the fad diets and short-lived resolutions and set yourself up for long lasting success with four simple approaches to healthy eating from Whole Foods Market to make every bite count:
· Whole Food: choose whole, fresh, natural and organic foods that are not refined or highly processed.
· Plant-Strong™: incorporate more fruits, vegetable, whole grains, nuts and seeds, beans and legumes into every meal.
· Nutrient Dense: make every bite count with foods that contain the most nutrients per calorie.
· Healthy Fat: get healthy fats from whole plant foods like nuts, avocados and seeds.
With Whole Foods Market’s Health Starts Here program, it’s all about reconfiguring your plate by adding more fruits, vegetables, legumes, nuts, seeds and whole grains. The program offers recipes, in-store education and support and online resources to help you get on track and make healthy lifestyle changes.
Chrissy from Whole Foods Market is a great resource to discuss how simple (and delicious!) healthy eating can be. Reach her at email@example.com for a free appointment.
In the meantime, try these Health Starts Here recipes!