If you have been grocery shopping lately, you may have noticed that the price of groceries is going up. Many people are looking for ways to cut costs from their grocery bills. The first thing to ask yourself is, “Where am I shopping?” and second, “Are there cheaper options out there?” At Cash Saver, our promise to you is this, “You will save on groceries!” Here is the difference when you shop at Cash Saver:
As the tulips start to sprout from the ground they cause us to take note of the delightful transition into Spring. It’s refreshing to see all the sights and sounds of Spring budding around us. It’s also refreshing to see a new lineup of fresh fruits and vegetables at your local grocery store. The extra sunshine and warm weather bring in a whole host of new foods to pick from to liven up your meal plan.
My favorite spring veggies are sugar snap peas. They add a nice crisp crunch to a salad and they are sweet and delicious eaten by themselves. Asparagus is also another family favorite, it goes great scrambled with eggs in the morning. Other seasonal foods include arugula, rhubarb, strawberries, radishes and all varieties of sweet peas. Next time you’re at the store take advantage of the quality and freshness of Spring’s seasonal produce.
Making the perfect smoothie requires the right ratio of produce, protein and healthy fats. When you’re making a smoothie that will serve one here is a good guide.
- 1 cup of your favorite fruit. Fresh or frozen. If you use frozen you likely won’t need to add ice.
- 3/4 cup of liquid. Milk, almond milk, coconut water, and yogurt are great options. I think it’s wise to skip or limit fruit juices because it adds a lot of extra sugar and calories.
- 1 Tablespoon of healthy fats. Such as avocado, chia seeds, milled flax seeds, and nuts add nice texture and nutrition to a smoothie.
- Extra boost of vitamins and minerals – add a handful of greens such spinach or chopped kale. Other boosters can be a small scoop of protein powder or a few tablespoons oats can add extra fiber.
Enjoying fresh seasonal fruit can offer your body a wide range of vitamins and minerals. Now is the time to purchase peaches, nectarines, and plums. These delightful and juicy fruits provide your body anti-inflammatory properties and help lower cholesterol levels. Peaches are a particularly versatile fruit. Not only are they a great addition to a salad, but they can also be used in sandwiches, soups, and salsas. Here are 5 unique ways to enjoy peaches.
- Add peaches to avocado toast. Toast up your favorite whole grain bread then add avocado slices and ripe peach slices. This makes for a sweet and savory meal.
- Peach and goat cheese snack. Ripe peach slices with a little Clearly Organic honey, goat cheese can make a delicious healthy snack or a great appetizer for your next outdoor cookout.
- Summer chilled soup. Add peach chunks to your favorite gazpacho recipe or replace the traditional tomato base with peaches.
- Grilled cheese sandwich with brie and peach slices. You can add a sweet summer twist to a grilled cheese if you add peach slices, brie, and a little sweet basil.
- Peach sweet bread. Peach chunks are a delightful addition to a loaf of sweet bread, pancakes, and waffles.
June is Fresh Fruit and Vegetable Month. According to the Centers of Disease Control and Prevention (CDC) only 1 in 10 Americans consumes the recommended daily requirement for fruit and vegetables. It’s recommended that adults consume 1.5 to 2 cups per day of fruit and 2 to 3 cups per day of vegetables. Multiple studies show that eating a diet rich in produce can significantly reduce the risk of type 2 diabetes, heart disease, obesity, and some cancers. Fruits and veggies also provide lots of fiber, essential vitamins, and minerals plus disease-fighting antioxidants.
Here are three easy ways to start enjoying more produce on a daily basis:
- Try to eat a fruit or vegetable at every meal and snack.
- Keep yourself well stocked with produce. As you make a grocery list, plan to purchase salad ingredients for the week or buy extra frozen veggies if you won’t be able to grocery shop on a weekly basis.
- Look for local fruits and vegetables from your local grocer. The summer months provide a great opportunity to enjoy seasonal favorites.
Search for produce based recipes on our site: memphiscashsaver.com/category/recipes/
A Clearly Organic customer Kathleen W. wrote in and asked about making an everyday smoothie with extra protein. This is a great question that has multiple answers. There are lots of fun ways to implement a smoothie routine with a wide variety of natural organic foods. Adding protein-based foods to a smoothie helps slow down the digestion process of your meal making you feel full longer. It also helps add thickness and flavor to a fruit or vegetable smoothie.
Here are six natural foods that add protein to a smoothie:
• Flax Seeds
• Nut butters
• Chia Seeds
• Plain Yogurt
Each of these protein-based foods can also be found in an organic variety if desired.
We often think of eating fresh seasonal foods during the summer months. However, December offers a wide variety of flavorful ripe produce. Holiday meals can be more colorful and nutritious with beets, Brussels sprouts and butternut squash. All of these vegetables are at their peak of freshness in December. Cauliflower, fennel and mushrooms are also seasonal delights late in the year.
When it comes to fruit, oranges, kiwi and grapefruit are just right during the winter months. Pomegranates, pears and persimmons are also excellent choices in December. All of these fruits make delightful additions to any meal or snack. Next time you’re at the store pick up some of your favorite seasonal produce.
Studies show that as plant food consumption increases the risk of lifestyle related diseases, such as obesity and some forms of diabetes and heart disease, have substantially decreased. If you are able to enjoy 3 to 4 servings of fruit per day you can increase your energy level, improve your hair and skin health while also decreasing your risk of macular degeneration. Eating fresh seasonal fruit offers your body the widest range of vitamins and minerals. Now is the time to purchase peaches, plums, apricots and nectarines. The multiple varieties of stone fruits offer your body antioxidants to improve your health and wellbeing.
Peaches are my favorite mid-August indulgence. Their fuzzy exterior and juicy flesh provide anti inflammatory properties and can reduce bad cholesterol levels. Peaches are a great addition to a green salad, your morning breakfast routine, or even on the grill. Be watching the Clearly Organic blog for recipes including peaches and other stone fruits.
Recently a Clearly Organic customer wrote in to our Ask the Dietitian section on the Clearly Brand website. Debbie was inquiring about foods and recipes that help with inflammation and arthritis. This is an excellent question because many people struggle with joint pain, inflammation and arthritis. Some food intolerances are even a result of inflammation, bloating and discomfort in your digestive tract. The best way to fight inflammation with your meal plan is to consume a diet rich in produce, healthy oils, nuts, whole grains and fatty fish.
Here are five foods that will help fight inflammation.
• Leafy Greens
Here are five foods to limit or avoid when suffering from inflammation.
• Processed Meats (hot dogs, sausage)
• Sugary Beverages (soda)
• Fried Foods
• Refined Bread
• Processed Dairy (margarine)
Here are some great recipes that can help fight inflammation: