How To Add Superfoods To Your Thanksgiving Feast

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Thanksgiving gets a bad rap for being an unhealthy, belly-busting indulgence, but the reality is that there are so many ways to work nourishing food into this delicious day. While there is no strict definition of a “superfood”, we give this title to certain ingredients that stand out as extremely nutrient dense. Add them to your holiday meal can be simple, for example:

  • Add pureed cauliflower to your mashed potatoes to lower calories and boost nutrition without affecting the taste.
  • Use chia seeds to thicken your cranberry sauce naturally, plus it will add fiber and healthy fat.
  • Use bone broth in place of chicken stock in any recipe.
  • Add pomegranate seeds to the top of everything! From salad to sweet potatoes it will make everything look more festive and this little seed packs a big antioxidant punch.

Superfood Recipes

Side dishes are the perfect place to experiment with healthy ingredients, so here are 3 super easy recipes that where superfoods star. Work these into your meal plan nourish and delight your family!

QUINOA WITH WATERCRESS, PEARS AND POMEGRANATES

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https://www.wholefoodsmarket.com/recipe/quinoa-watercress-pears-and-pomegranates

Pomegranates are kind of the ultimate superfood. I’m drawn to them for their beautiful bright red color and sweet/tart flavor. It’s just a bonus that they are so healthy. They are rich in fiber and antioxidants and one pomegranate contains approximately 50% of your daily recommended vitamin C.

This dish combines pomegranate seeds with fellow superfoods quinoa and watercress. Quinoa boosts high protein content and watercress reins as the most nutrient dense of all leafy greens. Yes… watercress has more nutrients than kale!

This salad makes a refreshing counterpoint to many of the heavier dishes on your thanksgiving table and the sprinkle of pomegranates on top makes it look instantly cheerful! https://www.wholefoodsmarket.com/recipe/quinoa-watercress-pears-and-pomegranates

QUINOA WITH WATERCRESS, PEARS AND POMEGRANATES
Serves 4
This dish combines quinoa with the delicious flavor combination of sweet pears, tart pomegranate seeds and peppery watercress.
Ingredients:
1 cup quinoa, thoroughly rinsed
1 bunch watercress, stems removed and leaves sliced (about 1 1/2 cups packed leaves)
2 ripe pears, peeled, cored and cut into 1/2-inch chunks
1/2 cup pomegranate seeds
1/2 cup chopped walnuts
2 tablespoons pomegranate juice
2 tablespoons white wine vinegar
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Kids won’t feel tricked by these 3 healthy Halloween treats

Mummy Pizza

Mini Mummy Pizzas (recipe below)

I’ve pulled together some  Halloween recipes that are healthy, but still taste good enough to feel like a treat! They incorporate nourishing whole food ingredients, but also mix in some sweets so that kids don’t feel totally deprived. These snacks will distract little ones from the big bag of sugar they’ll collect on Halloween for at least a little while!

PUMPKIN PARFAIT

Parfait

Pumpkin boosts nutrition by adding fiber and vitamins like A and C. Greek yogurt brings protein and fat to temper blood sugar spikes and keep kids feeling full and satisfied.

Ingredients:

  • 1 cup plain, unsweetened greek yogurt
  • ¼ cup pumpkin puree
  • 1 tablespoon honey (or more to taste)
  • ¼ teaspoon pumpkin pie spice
  • ¼ cup crumbled sandwich cookies (substitute granola for a breakfast or adult treat)
  • 1 package gummy worms

Instructions:

  1. In a small bowl, mix yogurt, pumpkin, honey, and pumpkin pie spice together.
  2. Line a tall glass, ¼ cup of pumpkin yogurt mix, followed by 1 tablespoon of cookie crumbs. Repeat layers.
  3. Top with gummy worms and serve chilled.

CARAMEL APPLE TRAIL MIX

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Pumpkin Pie Caramel popcorn is a yummy seasonal treat and it’s a healthier snack when you pair it with classic popcorn, apple chips and almonds.

Ingredients:

  • 365 Pumpkin Pie Popcorn
  • 365 Classic Popcorn
  • Bare Apple Chips (Cinnamon and Granny Smith flavors pictured)
  • Roasted Almonds

Instructions:

Combine and serve.

MINI MUMMY PIZZAS

Mummy Pizza

These mini pizzas are a festive dinner for Halloween night.

Ingredients:

  • 4 whole wheat English muffins, split and toasted
  • 2/3 cup marinara sauce
  • 1 cup finely chopped kale, spinach or chard
  • 1 yellow or green bell pepper, cored and finely chopped
  • 1 (6-ounce) package light string cheese
  • 16 slices black olives

Instructions:

  1. Preheat the oven to 400°F.
  2. Arrange muffins on a parchment-paper-lined baking sheet and spoon marinara onto each half.
  3. Top with kale and peppers, and then shred cheese into strings, arranging it over the muffins like a mummy’s bandages.
  4. Arrange 2 olive slices on each half for eyes and bake until cheese is melted, about 15 minutes.

10 body care products our experts love

We know our shoppers care about what they put on their body in the same way they care about putting the best food in their body. That’s why we carefully evaluate every product we sell and hold ourselves to high quality standards. We’ve excluded more than 100 ingredients (common in conventional body care products) from our products at Whole Foods Market. We do this as a service to our customers so that shoppers feel comfortable choosing anything they like from our shelves knowing we’ve done the research.

We have a lot of options, so here are 10 favorite body care product our buyers especially love.

body care

1.  Seaweed Bath Co. Body Wash

This body wash detoxifies and hydrates skin while it cleans. The blue green algae in this formula is rich in antioxidants and the neem oil is antimicrobial and hydrating.

2.  Pacha Whipped Soap

Whipped soap is way more fun than a bar! Plus, Pacha Whipped Soap has pumice and organic, fair trade sugar which exfoliates the skin while you clean it. This Cucumber Seaweed blend calms and nourishes with soothing arnica extract and essential oils.

3.  Acure Calming Body Lotion

This lotion is moisturizing, and the aroma of lavender will help you decompress while you apply it. If you shower and moisturize right before going to bed, this is a great choice for you!

4.  Lux Body Butter

Treat yourself to this light and fluffy whipped body butter. The formula is made up of super moisturizing ingredients like high quality shea butter, coconut oil, hemp seed oil and nourishing vitamin E.

5.  Trilogy Antioxidant + Rosehip Seed Oil

This organic face oil goes on smooth and feels hydrating (not oily)! Antioxidants defend skin and essential oils repair and hydrate.

6.  Mychelle Sun Shield Liquid Tint SPF 50

We love that this is a safe 100% mineral sun screen. If you’ve tried natural sunscreen you know that some go on thick and chalky, but not this one! It has a super light liquid formula that blends into skin seamlessly. The sheer tint works well with a range of skin tones. You can wear it alone for a natural look or use it as a primer under foundation.

7.  Evan Healy Whipped Shea Butter for Lips

This will be in our pockets to defend against chapped lips this winter. It features raspberry seed oil, avocado & Moroccan argan oils. It’s also certified organic.

8.  Pacifica Coconut Micellar Water Cleansing Tonic

Powerful yet gentle, this innovative tonic water helps capture and lift away dirt, oil, and makeup without harsh rubbing or even rinsing. It leaves skin feeling clean, hydrated and refreshed without over-drying.

9.  Hauschka Night Serum

This fragrant serum for nighttime repair is oil-free so that skin can breathe freely which supports its natural renewal processes. The formula also contains witch hazel to tone your skin while you rest.

10.  Pacifica’s Devocean Lipstick

This is a 100% vegan, hydrating long wear lipstick. We love the creamy consistency and highly pigmented color.

Bonus: Keep Leaf Toiletry Bag

Now that you have all these great body care products, you’ll need something to store them in. This bag is made of 100% Organic Cotton Canvas and the colors and pattern options are super cute!

Come into Whole Foods Market October 6-8 to get 25% these and all of our body care products!

6 Ways to Dominate Dinnertime Dash 

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Now that summer vacations are over, you may be thinking about how to get into a better weekday meal routine. Planning ahead with some time-saving hacks is the best way to make sure you’re prepared for success.

Here are some dinnertime dash tips that will help you put a healthy meal on the table fast:

  1. Meal Prep: This is the #1 trend in healthy home cooking. It’s really a simple idea, you take one day a week (usually Sunday) and cook a bunch of staple ingredients that you will refrigerate and eat throughout the week. As you decide what to prep think about three categories: Grains, Protein and Vegetables. When dinner time comes you just have to heat everything back up.
    1. Grains: Quinoa, brown rice, whole wheat pasta, bulgur, farro or whole grain couscous
    2. Protein: Beans, tofu, ground beef or chicken. While the weather is still nice, it’s super easy to grill protein for the week.
    3. Vegetables: Choose hearty vegetables that will hold up well after cooking. Seasonal fresh produce will always taste the best so in early autumn I choose potatoes, zucchini, broccoli, green beans, carrots, parsnips, squash, cabbage, spinach, kale, and chard.
  2. Batch cook and freeze: If you like the idea of meal prep, but don’t want to eat the same food on repeat all week, take a look at this video which will teach you How to Batch Cook and Freeze. This way you will always have nutritious option on hand and ready to go. Each week you can batch cook something new so that you build a variety of frozen meals to choose from. 
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Breakfast Fun for Back-to-Schoolers

Going back to school can be a bummer after weeks of summertime fun, so I want to offer a few playful breakfast ideas.

In addition to being fun, they are quick to prepare and nourishing. To make sure breakfast is wholesome I always try to check off these 3 boxes:

  • Whole Grains
  • Produce (Fruit and/or veggie)
  • Protein & Healthy Fat

Why? The whole grains and fresh produce offer sustained energy and the protein and healthy fat will keep little ones feeling full until lunchtime.

Try these breakfast options in order to mix up your morning routine.

Breakfast Banana Split

bfast banana split

Ingredients:

  • Banana
  • Greek yogurt
  • Granola
  • Berries

Directions:

  1. Slice a banana lengthwise and place in a shallow bowl.
  2. Scoop yogurt in between the banana slices.
  3. Top with granola and berries.

Tip: We recommend choosing full-fat greek yogurt because it wards off hunger longer thanks to its higher protein and fat content.

Breakfast Sushi

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5 End-of-Summer Recipes with 5 Ingredients or Less!

August brings us a bounty of beautiful summer produce, but it also brings busy schedules as kids go back to school and we get back into our fall routines. This leaves little time for cooking dinner and since the weather is still nice, we’d rather not spend extra time in the kitchen anyway! So make your dinnertime dash a breeze with these super simple recipes that make the most of late summer produce.

  1. Caprese Couscous: Serve with grilled chicken.. bonus points if you eat dinner al fresco!

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  1. Avocado Salmon Salad with Kale: This salad calls for kale, but it would be great with whatever lettuces or hearty greens you have available.

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  1. Fresh Melon Salsa: This melon salsa tastes like summer! Serve it on top of simply grilled fish or meat.

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  1. Fiery Wok-Seared Green Beans: Green beans are great this time of year so we love that they are the star of the show here. Serve them with grilled or sautéed tofu.

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  1. Summer Squash and Goat Cheese Pizza: A different way to use summer squash! This pizza is great as a main dish and is equally tasty cut in small pieces and served at room temperature as an appetizer.

flat bread

10 Tips for Summer Sips

Is it warm enough for you yet? During these super-hot days, it’s really important to keep hydration in mind. While a good old glass of  water is the best and most affordable option for hydration, sometimes you want something more flavorful and fun. Here are 10 ways to fill up on fluids that go beyond the tap!

10 Tips for Summer Sips

  1. Add flavor naturally  Make your humble glass of water just a bit more refreshing by adding lemon, lime, cucumber, mint or a splash of 100% fruit juice. You can also freeze extra slices of citrus and drop them right into your drink instead of ice cubes!
  2. Choose sparkling water — When you are bored of plain water, try a sparkling option like Italian Sparkling Mineral Water or flavored, unsweetened options like LaCroix. Sometimes bubbles are just enough make you feel like your glass of water is more of a treat. To take your sparkling drink to the next level, try out this Blueberry Summer Refresher with oranges, blueberries and mint – yum!
  3. Brew your own iced tea — Iced tea is a great no-calorie beverage to have on hand in the summer. Just pour boiling water over 2 or 3 tea bags in a large pitcher, then refrigerate after it brews to your desired strength. Toss in fresh fresh fruit, fresh ginger or a stalk of mint to add some interest like we did in this recipe for Honeydew Green Tea.
  4. Coconut or Watermelon Water — These natural fruit drinks are a great alternative to juice. Coconut Water and Watermelon Water both have less than half the sugar of a traditional fruit juice like apple. Plus, they have naturally occurring electrolytes which are just what your body needs in the summer heat. Try 100% fresh pressed options like Harmless Harvest Coconut Water and WTRMLN WTR brand Watermelon Water (pictured above).
  5. Make cold brew coffee — I love smooth tasting cold brew over ice in the morning. Have you ever made it yourself? Here’s the shockingly easy recipe.
  6. Make lemonade or limeade — Nothing says summer like lemonade, so make your own high quality version where you can control the sugar level and type of sweetener. For an even lower sugar option, replace some of your sweetener with stevia extract. I think fresh squeezed juice provides the best flavor, but bottled 100% juice is the ultimate shortcut in this quick recipe for lemonade or limeade.
  7. Electrolyte Water Electrolytes help your body recover after you get dehydrated from exercise or the hot sun. 365 Everyday Value Electrolyte Water is deionized water with added electrolytes which support optimum hydration. It’s a low-priced, simple, zero-calorie refreshment option.
  8. Have a spritzer  Mixing alcohol and summer heat can be a dangerous combo so support hydration and pace yourself by adding a little sparkling water to your wine. This refreshing Wine Tea Punch with Summer Fruit that features fresh cherry and metabolism supporting green tea is a perfectly healthy drink to celebrate with this summer.
  9. Ice, ice baby! Freeze leftover coffee, tea or juice in ice cube trays. Drop these cubes into your iced coffee, tea or other favorite beverage to keep it icy cold without watering it down.
  10. Make a hyrdrating meal  You can fend off dehydration with the meals you choose too. Fresh fruit, salads, and summer soup like this Watermelon Tomato Gazpacho fill you up and hydrate you at the same time!

Cheers to a healthy summer!

 

No-Cook and Nourishing Summer Meals

When it’s hot, the last thing you want to do is turn on the oven, so here are some no-cook meals that will help you stay cool this summer. They feature the best of summer veggies so that you’ll be inspired to make the most of all the fresh, local produce that’s available this time of the year!

GAZPACHO

Refreshing gazpacho hits the stop on hot days. Add flair and substance to these recipes with fun garnishes. We love chopped cooked shrimp and diced avocado on top for added protein and healthy fats.

 

 

 

JUST NOODLE WITH IT

One of my favorite summer meals is zucchini noodles.  If you don’t have a spiralizer to make the noodles–don’t worry–simply grate zucchini length-wise on a box grater or peel length-wise with a vegetable peeler to create “noodles”. Short on time? At Whole Foods Market we sell prepared zucchini noodles in our produce department. Check out the other veggie noodle options such as sweet potato, summer squash, beet and carrot noodles as well!

There’s no need to cook the zucchini noodles because they actually have a better texture when you leave them raw. Top them with classic spaghetti sauce, dress them with your favorite vinaigrette or just add olive oil, salt and pepper. Personally, I love pesto on my noodles. Here’s a recipe we love:

 

 

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Natural Summer Skin Care

Say goodbye to scary chemicals and try natural versions of your summer skincare staples

Choosing to put natural and organic food into your body is a no-brainer, but what about the products you put on your body? Skincare products soak into your body through your skin so it’s also important to feel good about the ingredients you’re using on the outside too! Here are three important places to focus on natural skincare this summer.

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Natural Sunscreen

Like all the other beauty products in our Whole Body department, every sunscreen we carry is free of 75+ banned ingredients, including the recently banned oxybenzone, which has prompted concern over effects to both human and environmental health.

Products we love:
  • Badger Sport Sunscreen: This certified natural and organic sunscreen uses zinc oxide as the only active ingredient and also includes plant oils, aloe and beeswax which provides valuable anti-oxidants and moisture to your skin. Their sunscreens have earned top ratings for safety and efficacy by the Environmental Working Group and are a great choice for babies and adults alike!
  • Kiss My Face Organics SPF 30 Mineral Air Powered Spray Sunscreen: A convenient spray that feels like a refreshing moisturizer, this new physical blocker uses titanium dioxide to repel UV radiation while safflower and sunflower oils make skin appear softer.
  • Alba Botanica Hawaiian Sunscreen: This broad-spectrum sunscreen absorbs quickly to protect sun-exposed skin. It’s water resistant and has earned the recommendation of the Skin Cancer Foundation.

deodorant

Deodorant

Don’t sweat it. Natural deodorant’s got you covered!

Conventional deodorants typically contain artificial fragrances, harsh chemical antiperspirants and preservatives. Natural deodorants, on the other hand, use only natural fragrances (or are fragrance free) along with herbs or salts that are very effective at reducing odor-causing bacteria.

Did you know that most conventional deodorants and antiperspirants rely on aluminum-based chemicals suspected for various health issues? Plus, they actually block sweat glands which unnaturally prevents our body from doing a normal healthy function. We now know that sweat isn’t the cause of odor… it’s bacteria. Fortunately, there are natural alternatives which do a great job at keeping smelliness at bay.

Products we love:
  • Toms of Maine Long Lasting Deodorant, Natural Powder Scent
  • Lavanila Laboratories Solid Stick Deodorant, Vanilla Lavender Scent
  • Every Man Jack Deodorant, Sandalwood Scent

Soaps and Body Wash

In the summer we’re showering more often so it’s important to wash up with products that will support your health, not interfere with it. Did you know that almost all antibacterial soaps contain a controversial ingredient called Triclosan? It’s been banned in many parts of the world, yet you’ll still find it in many conventional brands here in the U.S. like Clearasil, Dial liquid soap, Bath and Body Works antibacterial soaps just to name a few. Like many other concerning chemicals, we don’t allow it in any of our products at Whole Foods Market.

Swap out your conventional soap for a natural oil-based soap. Soaps that contain olive oil or coconut oil will nourish your skin, instead of stripping it. You will feel hydrated and soft as you bear more skin this summer.

Products we love:
  • Bronner’s Magic Soaps, Castile Soaps made with Organic Oils
  • Meyer’s Hand Soap
  • Alaffia Coconut Oatmeal Good Soap

WHAT TO EAT WHEN: Tips For Endurance Athletes

Endurance athletes need to be especially conscious of their food choices throughout their training… But in the week, days and hours leading up to the big event, it’s even more important. Here is a plan for what to eat in order to maximize your performance come race time!

what to eat when

1 week before

Pre-hydrate with fruits, veggies and water-heavy foods

Most people focus on the day of a race, but getting serious about hydration a full week before a big event helps train your body to maintain proper hydration more effectively on race day.

Pre-hydrate throughout the week leading up to a big event or long training session by eating foods that contain high amounts of water like fruits, vegetables, soups, and smoothies.

Add chia seeds to your diet this week. Naturally high in omega-3 fats and covered in hydrophilic soluble fiber—Chia seeds absorb about 10-12 times their weight in water (watch the gel form around them when put in water). This unique characteristic means chia seeds help your body prolong hydration and retain electrolytes, promoting endurance and recovery in your training.

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3 days before

Carb-load

Glycogen is how your body stores extra carbohydrates and it’s the most easily accessible form of energy. Keep in mind that you can’t fill up your glycogen supply from just one meal, so start carb-loading two or three days before your race.

During a half or full marathon you burn both glycogen and fat, but fat is not as efficient, which means your body has to work harder to convert it into fuel. This is why you’ll want to fill your muscles with glycogen before the race.

Try to get your carbs from high quality, whole food-based sources like brown rice, oatmeal, whole grain bread, whole grain pasta, and fresh fruit.

whole grains

Add even more carbohydrates the day before your race, but be careful not to overdo fat and protein intake, as they are hard to fully digest (choose red sauce instead of Alfredo or meat sauce). Another tip is to eat your biggest meal earlier in evening or at lunch. You will sleep better and avoid GI issues if you’ve had more time to digest that big bowl of pre-race spaghetti!

3-4 hours before

Complex Carbohydrates (with a side of protein and fat)

A few performance-zapping blood sugar drops will teach you never to skip a pre-race meal. To avoid drops, choose complex carbohydrates from whole grains. All carbohydrates raise blood sugar, but because complex carbs are digested more slowly, your blood sugar rises at a slower, more even pace. This will give you a consistent source of energy that will continue to release throughout your training session or race.

The fiber in the whole grains slows the digestion of these carbs, but you can further extend their release by adding a little bit of protein and fat. The addition of protein before activity will also help speed recovery after you are done.

Options: Whole grain bread and nut butter, oatmeal with fruit and chopped nuts, or a whole fruit smoothie with yogurt or protein powder.

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15-60 minutes before

Simple Carbohydrates

Eat simple carbohydrates to give your body instantly accessible energy. Choose easy to digest, high sugar foods like a banana, dried fruit, or energy gel/gummy. Research shows that runners who consume simple carbohydrates 15 minutes before running are able to run 13 percent longer than subjects who took in nothing. It doesn’t have to be anything fancy… a handful of raisins had equal performance benefits to sports gel!

Eat whole foods or gels/gummies made from real food— you will get clean energy from products made without added chemicals, dyes or sugars.fruit

During an event!

Simple Carbohydrates & Electrolytes (and water of course)

Eat or drink simple carbs to get sugar in your system quickly to refuel muscles. This will keep blood glucose and muscle glycogen levels up, making exercise seem easier, more pleasurable and delaying fatigue! Electrolytes are minerals in your blood that are depleted during training. Great natural sources are coconut water, dried fruits like raisins or dates, and natural gels or gummies. Pro tip: Test foods during training to see how you react to them before the big event.

Take in at least 30 grams of simple carbs (¼ cup raisins) and electrolytes (dried fruit or coconut water) every 60-90 minutes. Hydrate every 15 minutes.

electrolytes

15-30 minutes post

Simple Carbohydrates & Protein

In the 15-60 minutes immediately following a workout, your muscles are primed to receive fuel to start the repair process.  So eat/drink your recovery meal as soon as possible after you workout is complete. Consuming the right foods shortly after exercise can also help prevent muscle damage and even sickness (a drop in the immune system can occur). So respect the 15-60 minute window and refuel!

Ideally, aim for a 4-to-1 carbohydrate-protein ratio to maximize recovery. Snacks like whole grain bread with peanut butter & banana, chocolate milk, cereal with milk & banana, or Lara Bars have the correct ratio.

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1-3 hours post

Balanced meal

Eating a good meal a few hours after your event will support the rest of your recovery. Incorporate plenty of fruits and vegetables to bring your body back from the acidic state created by intense exercise. Keep hydrating and get some extra protein to support muscle repair.

A thick protein shake is a great way to help your muscles recover. Go ahead and have a treat… you earned itextended recovery\