In 10 minutes, swap that cold-cut sandwich for this veggie wrap

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Give yourself a midday energy boost by swapping out a traditional cold cut sandwich for these bright, flavorful chickpea and avocado wraps.

Many sandwiches leave you feeling lethargic and weighed down. The refined carbohydrates in white bread break down quickly in your body, leading to a temporary rise in blood glucose (sugar), followed by a quick crash. This crash is apt to leave you tired and lethargic – the last thing that is going to help you power through the rest of your day. Additionally, most sandwiches are made with cured meats, which may lead to increased cancer risk.

VeggieWraps Sonja Aug16 CroppedI love these chickpea avocado wraps as an alternative because they are tasty and satisfying without weighing you down.

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    Balsamic grilled veggies, simple, quick and packed with flavor

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    With summer in full swing and July 4th right around the corner, now’s the perfect time for grilling. Although grilling is a great way to add a smoky flavor to food, there are some downsides to this cooking method. Barbecue grills are mostly used to cook meat, and the high heat and smoke can cause harmful substances to form in these foods. Carcinogens and compounds called heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PAHs) formed during grilling may increase your risk of cancer.

    For tips to minimize the risks of grilling, follow AICR’s guide to healthy grilling. Even more importantly than how you cook your food, I like to focus instead on what foods to eat more of. Grilling vegetables does not produce HCAs, and eating more plant-based foods will actually help lower your risk of cancer. Read more… “Balsamic grilled veggies, simple, quick and packed with flavor”

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      Make-Ahead Healthy Pasta Salad, Perfect for Cookouts

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      Memorial Day is right around the corner, making it the perfect time to start planning a cookout staple: pasta salad. Traditional pasta salad made with mayonnaise and white pasta is heavy and high in saturated fat and refined carbohydrates. But it’s actually an easy dish to lighten up — in calories and taste — with fresh, seasonal ingredients. Making the pasta whole wheat also adds fiber, which is known to reduce cancer risk and keep you full for longer.

      The vibrant colorful ingredients make this Spring Pasta Salad pop and the flavor improves as it sits. You can store it in the fridge for 3 to 4 days and use for leftover lunches or dinners. It is hearty enough to be served as a main, but also pairs well with grilled shrimp or salmon.

      File_003This pasta salad includes some springtime favorites of mine: asparagus and fava beans. Read more… “Make-Ahead Healthy Pasta Salad, Perfect for Cookouts”

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