Tag Archives: Healthy Lifestyle

Five “Farr-Out” Reasons to Love Farro + Two Great Recipes to Try!

June 4, 2019Blue Cheese Stuffed Olives, Castelvetrano Olives, Roasted Bell Peppers & Caramelized Onions, Soups & SaladsAll Natural, Blue Cheese Stuffed Olives, Castelvetrano Olives, Farro, Healthy Lifestyle, Jeff's Naturals Products, Natural foods, Non GMO Ingredients, Olives, Organic, Pairings, peppers, Recipes, Salad, Serving Ideas, SoupJeff's Naturals

As you plan your next meal, why not try cooking with farro, the ancient grain with tremendous health benefits?

Farro is a whole grain wheat, larger than barley grain and possessing a similar taste. It’s very simple to cook on a stovetop, also great when prepared in a rice maker or a pressure cooker. It’s often used as an alternative to rice or pasta for all the nutritious qualities it contains.

Interested yet? Check out our top five reasons to love farro:

#1 Great Way to Up Your Vitamin B3 & Magnesium Intake
Farro is an excellent source of Vitamin B3, instrumental in improving your body’s metabolism. It’s also a great choice for your daily dose of Magnesium, which strengthens your blood pressure, bone strength, and overall cardiac health.

#2- This Supergrain is Rich in Anti-Oxidants
The anti-oxidants present in farro help prevent degenerative diseases and general cardiovascular problems.

#3 Great Source of Protein
Yes, it’s true! Farro contains about 15% protein, with 7 grams of protein found in a single serving!

#4 Cholesterol-Free
Not only is farro cholesterol-free, a full bowl has 8 grams of cholesterol-lowering fiber in it! An excellent choice for anyone watching their weight.

#5 Contains Complex Carbohydrates
The complex carbohydrates present in farro extend its digestion time, thus leaving you with more energy throughout the day.

So now you know why you should be cooking with farro but you may be wondering how to cook with it?

Consider these easy-to-make recipes below using Jeff’s Garden line of certified non-GMO olives & peppers as an entry point into the delicious world of farro.

Farr-Out Recipe #1: Castelvetrano Spring Farro Salad

Prep Time: 10 min Total Time: 25 min Serves: 4-6

Chefs Note: Feel free to play with this recipe and use any vegetable or herb in season. Asparagus, green beans, thyme or basil would all be wonderful. It will taste the best when the produce is the freshest!

Farr-Out Recipe #2: Farro Salad with Blue Cheese Stuffed Olives

Prep Time: 5 min | Total Time: 20 min | Serves: 4-6

For more delicious and healthy recipes head on over to our Recipes page.

11 Feel-Good Snack Ideas

July 31, 2018Appetizers, RecipesAntipasto, Appetizer, Castelvetrano Olives, Entertaining, Garlic Stuffed Olives, Gluten Free, Healthy Lifestyle, Jeff's Naturals, Jeff's Naturals Products, Mediterranean Diet, Natural foods, Non-GMO, Olives, Pairings, Serving IdeasJeff's Naturals

It happens to all of us. Some days, the lunch you had hours earlier is not cutting it. You need good snacks and you need them fast! It’s always a good idea to keep a list of quick “last minute” easy snack ideas on hand so you can stay focused on more important details.

Before you go for that bag of chips you’ll feel terrible about later, try some of these easy “feel-good” snack ideas using Jeff’s Naturals. These simple combinations can be put together in just minutes and will satisfy that hunger until dinner time.

1. Create a quick antipasto platter using Garlic Stuffed Olives, Marinated Artichoke Hearts and Roasted Red Bell Peppers along with your favorite sliced deli meats and/or cheese.

2. Lightly chop Organic Sliced Greek Kalamata Olives and toss with olive oil and capers. Spoon mixture over a soft cheese (or cream cheese) and serve with pita chips.

3. Make a plate with Roasted Bell Pepper Strips, feta cheese, hummus and sliced pita bread or pita chips.

4. Serve Castelvetrano Olives as a quick and addictive snack by themselves or alongside Spanish Marcona almonds and Manchego cheese.

5. Make a refreshing salsa with Sunshine Mix Mild Banana Pepper Rings, fresh tomatoes, onion, cilantro and lime juice. Serve with organic tortilla chips.

6. Top toasted baguette slices with ricotta cheese, minced rosemary, red grapes and Organic Pitted Whole Greek Kalamata Olives for a quick and delicious crostini.

7. Nosh on Garlic Stuffed Olives , Whole Golden Greek Peperoncini and/or Pitted Castelvetrano Olives right out of the jar!

8. Chop Blue Cheese Stuffed Olives and/or Feta Cheese Stuffed Olives and sprinkle on hummus. Enjoy with your favorite sliced veggies!

9. Mix ripe avocado(s) with diced red onion, Sliced Golden Greek Peperoncini, Sun-Ripened Dried Tomatoes, and lemon juice for a knock-out guacamole. Serve with your favorite organic tortilla chips or sliced bread.

10. Arrange sliced Roasted Bell Pepper Strips and Whole Golden Greek Peperoncini on a small plate with sliced fresh mozzarella and julienned fresh basil. Drizzle with olive oil and season with sea salt and freshly ground black pepper.

11. Combine diced Sliced Hot Cherry Peppers with sour cream, lime zest, minced cilantro and hot or mild chili powder for an addictive taco dip to serve with tortilla chips.

We could list so many more ideas! What about you? What’s your favorite snack idea using Jeff’s Naturals? Need more inspiration? We’ve added new appetizers, cocktails and side dish recipes to our recipe page for your enjoyment!

How Do I Make My Favorite Soup or Stew Even Better?

February 15, 2017Soups & SaladsAll Natural, bean soup, Blue Cheese Stuffed Olives, Chili, Healthy Lifestyle, Healthy Living, Mediterranean Diet, Natural foods, Soup, tortilla soupJeff's Naturals

Is it possible to make your favorite soup even better? We say yes. With so much flavor and variety, you can pretty much count on Jeff’s Naturals olives and peppers to pair perfectly with most of your favorite soup!

Here are some delicious ideas to get you started:

Combine Roasted Bell Peppers & Caramelized Onions with farro, kale & cannellini beans make for a rustic minestrone.

Top your favorite Tortilla Soup recipe with avocado slices, cheese, and Diced Tamed™ Jalapeños.

Transform ordinary Tomato or Vegetable Soup into something extraordinary by adding diced Roasted Bell Pepper Strips and a dollop of basil pesto.

Give your favorite bean soup a Mediterranean makeover by topping it with diced Feta Cheese Stuffed Olives and/or Organic Sliced Greek Kalamata Olives.

Top creamy Cauliflower Soup with Imported Non-Pareil Capers and Sun-Ripened Dried Tomatoes.

Pair this delicious Jalapeño Cornbread with your favorite Chili recipe.

Top Black Bean Soup with a dollop of sour cream and a generous scoop of Black Bean & Roasted Red Pepper Salsa made with our Roasted Bell Pepper Strips and Sliced Tamed Jalapeños. YUMMY!

We could keep going but we want to hear your ideas! Tell us on our Facebook page!

Eat Healthy with the Incomparable Vegetarian Mamma!

December 5, 2016Health, Mediterranean Diet, Pasta Dishes, Products, Recipes, TipsAll Natural, Giveaway, Gluten Free, healthy eating habits, Healthy Lifestyle, Healthy Living, Jeff's Naturals, Jeff's Naturals Products, Non-GMO, Sweepstakes, Vegetarian, vegetarian mammaJeff's Naturals

Vegetarian cooking can sometimes be a daunting task to people trying it for the first time; “how can it be tasty without meat,” they ask. Well, Vegetarian Mamma has shown just how fun and easy-to-prepare vegetarian dishes can be. Through her website, blog, and cookbooks, Cindy Gordon provides a bounty of recipes and techniques that the whole family can enjoy.

We’re proud to say that many of these mouth-watering meals make use of our very own Jeff’s Naturals line of all-natural non-GMO products, such as this Mediterranean Rice Bowl recipe (seen above) and a Roasted Tomato Sauce Pasta (see below- yummy!!).

Trust us, you have to try these recipes for yourself.

All recipes featured on Vegetarian Mamma’s site are vegetarian, and the site offers giveaways of gluten-free, allergy-friendly products so you can test the delicious products she uses!

If you’re looking for a good place to pick up some vegetarian-friendly recipes, Vegetarian Mamma’s recipe page is of course the natural place to start. But why stop there? When you enter our 2017 Fresh Start Sweepstakes, you can win a copy of Vegetarian Mamma’s cookbook Gluten Free Fork!

Vegetarian Mamma strives to create an atmosphere of positivity and helpfulness to welcome anyone looking to improve their diet. She says it best herself:

This website is meant for everybody! If you are seeking information on recipes, products or just want to be part of a community, this site is for YOU! While we do share some humor within our posts, we try to keep it classy and supportive of all who visit. We try to stay encouraging and welcoming. While some recipes and products may not fit for some, they may be perfect fits for others. At Vegetarian Mamma, we are here to encourage one another and to keep things positive. We are not here to try to dictate what you should and shouldn’t consume. You know your body, you know your beliefs and you can act upon them.

Cooking is, at its core about love, both for the food itself and the people you are cooking for. This guiding principal is clear in Vegetarian Mamma’s site, blog, book, and recipes. The amount of care and consideration, both for the meal itself and the eater, is palpable and most importantly tasted in the recipes she provides. Be sure to visit her website often for the latest and best in vegetarian recipes and giveaways!

Jeff’s Naturals Makes Breakfast Even Better

September 15, 2015UncategorizedAntipasto, Breakfast Recipes, Capers, Gluten Free, healthy eating habits, Healthy Lifestyle, Non-GMO, Olives, Panini, peppers, Serving Ideas, Sun-Ripened Dried TomatoesJeff's Naturals

This recent headline certainly caught our attention: More Than Half of Americans Skip Breakfast at Least Once a Week, Study Says

How can this be? Doesn’t everybody know that breakfast really is the most important meal of the day? Hasn’t everybody heard the old saying “Breakfast like a King, Lunch like a Prince and Dine like a Pauper”?

There are countless reasons to take a few minutes in the morning to enjoy a healthy breakfast, but overall health and wellness tops the list. This recent Consumer Reports article states “Breakfast eaters tend to have better diets overall, consuming more fruit, vegetables, milk, and whole grains than non-breakfast eaters.”

Therefore, in celebration of National Breakfast Month, let us please remind our readers to eat a healthy breakfast. Not only will you feel better, you’ll be more productive and your body will thank you. Here are some ideas we found to make your first meal of the best.

Omelets & Eggs
For an out of this world scramble, add diced Sun-Ripened Dried Tomatoes or Roasted Bell Pepper Strips and grated Parmesan cheese to your morning eggs.

Try giving your morning omelet a Mediterranean flavor by adding a few of these ingredients:

Chopped Spicy Italian Olive Antipasto
Sliced Kalamata Olives
Jeff’s Naturals Sun-Ripened Dried Tomatoes
Jeff’s Naturals™ Roasted Bell Pepper Strips
Fresh herbs and a dollop of tangy goat cheese or crumbled feta

Quiches & Fritatas
Add about 4 oz of diced Jeff’s Naturals Sun-Ripened Dried Tomatoes to liven up your favorite quiche recipe.

Add Jeff’s Naturals™ Roasted Bell Pepper Strips in your quiche, fritatta, or scrambled eggs

Bloody Marys
Use Jeff’s Naturals™ Jalapeño Stuffed Olives & Peperoncini or Spicy Italian Olive Antipasto to spice up your favorite Bloody Mary (on the weekends of course)!

Bagels
Bagels with lox and cream cheese are event better topped with sliced onions Capers & Roasted Bell Pepper Strips.

INGREDIENTS
Crêpe Batter:
1 c. flour
2 eggs
6 Tbsp. melted butter (plus more for coating pan)
1 ½ c. whole milk

Filling:
½ c. ricotta cheese
¾ c. whipped cream cheese1 lemon, zested and juiced
1 Tbsp. fresh dill, chopped
8 oz. smoked salmon
4 oz. Jeff’s Naturals Imported Non-Pareil Capers
½ sm. Red onion, thinly sliced

Directions:
Add all crepe ingredients into a blender and blend until smooth. In a large non-stick sauté pan on medium-high heat, add just enough butter to coat the pan. Slowly pour in crepe batter while holding pan off the heat and swirling the crepe batter in a circular motion to get a thin layer of batter on the bottom of the sauté pan. Cook for about 1 ½ minutes or until loosened from the bottom of the pan and lightly browned. Flip the crepe and cook another minute until lightly browned. Remove from pan and place on plate and continue process until batter is gone.

In a small mixing bowl, combine the ricotta, cream cheese, lemon juice and zest, and dill. Season with cracked pepper.

To assemble the crepes, spread a small amount of the cheese and dill mixture over one half of the crepe. Add a thin layer of smoked salmon on top of half of the cheese, generously sprinkle with capers, add thinly sliced onion and fold crepe into quarters and serve.

INGREDIENTS
4 slices pancetta
2 eggs, cooked over easy
2 tablespoons Pesto
½ cup Jeff’s Naturals Roasted Red Peppers, drained and patted dry
2/3 cup arugula

PREPARATION
Preheat panini press.
Place pancetta slices in panini press and cook about 3 minutes or until crispy. Remove from press and set aside.
To assemble the paninis, add a tablespoon of pesto on the top inside slice of each sandwich. Add the eggs to the bottom slice of bread. Top the egg with arugula, pancetta, and a layer of roasted red pepper. Top the sandwich with the pesto bread slice and place into the panini press for about 5 minutes or until slightly crispy and golden.

INGREDIENTS
6 eggs
1/4 c. milk
2 c. frozen Potatoes O’Brien hash browns
Oil to coat pan for frying
6 oz. raw breakfast sausage
½ c. Jeff’s Naturals Roasted Red Peppers, chopped
½ c. shredded cheese
1 avocado
Jeff’s Naturals Diced Tamed™ Jalapeño Peppers to top
4-6 tortillas
Optional: Sour cream, salsa and sliced green onion to top

PREPARATION
Crack eggs into a mixing bowl add milk, a pinch of salt and fresh cracked black pepper and whisk.

In a large sauté pan on medium high heat, add just enough oil to coat the bottom of the pan. Add hash browns and fry for about 5 minutes until slightly golden in color. Add breakfast sausage into the pan, break up with a wooden spoon and cook another 7 minutes or until sausage is done. Add egg mixture and chopped roasted red peppers and stir occasionally, lower heat to medium while cooking the eggs for about 6 minutes or until eggs are done. Turn heat off, sprinkle cheese on top to melt.

Assemble the burritos with the egg and hash brown mixture, top with your desired toppings and add the jalapeño peppers for some heat and crunch.

Zucchini and Olive Breakfast Cake, French-Style on the kitchn

Frittata with Avocado, Roasted Peppers, Olives and Feta

photo credit: feministjulie via photopin cc

Featured Natural Foods Store: Lamb’s Nature’s Choice Market

January 30, 2015Featured Retailers, Local, Non-GMOAll Natural, Castelvetrano Olives, Feta Cheese Stuffed Olives, Food Allergy, Garlic Stuffed Olives, Gluten Free, healthy eating habits, Healthy Lifestyle, Healthy Living, Jeff's Naturals, Jeff's Naturals Products, Kalamata Olives, Kosher, Lamb's Nature's Choice Market, lifestyle, Mediterranean Diet, Natural foods, Naturals foods, Non GMO Ingredients, Non-GMO, Non-GMO Peppers, Olives, peppersJeff's Naturals

We know that everyone loves to find a great sale or bargain, so we are happy to let you know that Jeff’s Naturals is part of the It’s Only Natural sale at Lamb’s Nature’s Choice Market stores during the month of February!

That means that this is the perfect time for consumers to stock up and save up to 25% off of their favorite Jeff’s Naturals items at all Lamb’s Markets!

Lamb’s Nature’s Choice Market operates a number of independently managed food stores in the Pacific Northwest including

Nature’s Choice Market in Lake Oswego, OR
Garden Home in Portland, OR
Stroheckers in Portland, OR
Nature’s Choice Market in Wilsonville, OR

Our all-natural line of Mediterranean pantry staples can be found in all the above Lamb’s Market stores and in addition to Cutsforth Marketplace Thriftway in Canby, OR and Shop n Kart in Chehalis, WA.

Consumers with food sensitivities and allergies will appreciate “Free From” at Lamb’s, an Allergen Awareness Program developed to help their customers find appropriate foods for their special dietary needs. The store even offers a Gluten Free store tours with a local Gluten Free Lifestyle expert who offers suggestions for replacing old favorites with new ones. For more information on Lamb’s Market, please visit www.lambsmarkets.net.

Jeff’s Naturals can be found in natural food stores all over the country. To find a store near you, try our new store locator. You never know when you’ll find a great sale! Happy Shopping!

When it Comes to Flavor and Fun, a Little Peperoncini Goes a Long Way

September 9, 2014Main Dishes, Peperoncini, Soups & Salads, TipsAll Natural, Antipasto, Back to School, dinner, Gluten Free, healthy eating habits, Healthy Lifestyle, Healthy Living, Jeff's Naturals, Jeff's Naturals Products, Mediterranean Diet, Natural foods, Pasta, Peperoncini, Pizza, Recipes, Salad, Sandwiches, Sun-Ripened Dried Tomatoes, Tips, Weenight DinnersJeff's Naturals

“Ugh…Pasta for dinner again?”

Does this sound familiar? If so, may we suggest adding a little twist to your regular quick weeknight dish? Why not throw in some Jeff’s Naturals sliced Golden Greek Peperoncini to liven things up! A little bit goes a long way to bring plenty flavor and fun to the table!

The possibilities are endless, you just have to get creative!

For instance, did you know you could liven up any sandwich or wrap with a hearty helping of our peperoncini? You can also toss peperoncini into a mixed green salad or top it on a pizza for an extra punch of flavor!

How about creating a plentiful antipasto platter with our Whole Golden Greek Peperoncini, Kalamata Olives, marinated Artichoke Hearts, Roasted Bell Pepper Strips and assorted meats and cheeses? Or add some peperoncini & feta to your mac ‘n cheese for a spicy kick to the traditional recipe!

Who knew there were so many ways peperoncini can save dinner?

Here are 3 easy recipes that just may become an instant classic for you and your family! And with so little prep or need for a clean up, these dishes also made an ideal weeknight dinner (very helpful as the kids head back to school!).

Mediterranean Pasta Salad

1- 16 oz. package of dried rotelle pasta
8 oz. Jeff’s Naturals sliced Golden Greek Peperoncini, drained & chopped
8 oz. Jeff’s Naturals Organic Sliced Greek Kalamata Olives, drained
8 oz. Jeff’s Naturals Sun-Ripened Dried Tomatoes, not drained
8 oz. Jeff’s Naturals Roasted Bell Pepper Strips, chopped
2 Jars (4 oz) marinated Artichoke Hearts, drained, coarsely chopped
2 Tbsp. red wine vinegar
2 Tbsp. Extra Virgin Olive Oil
1/4 tsp. salt
1/2 tsp. black pepper
2 tsp. dried basil
1 tsp. dried oregano
1 tsp. dried thyme
1/2 tsp. fresh cracked black pepper

Preparation
Boil Pasta according to the directions on the package. Rinse under cold water and drain thoroughly. Add pasta to a medium sized bowl along with the remaining ingredients. Blend together. The pasta salad may be served immediately or stored covered in the refrigerator for the following day. Enjoy!

Jeff’s Kickin’ Turkey Meatball Sandwich

2 c. prepared turkey meatballs
1 jar gourmet pasta sauce, (We like Tomato Basil- YUM!)
1 medium red onion
4 soft sandwich rolls
1 c. Jeff’s Naturals sliced Golden Greek Peperoncini
4 oz. provolone cheese, sliced

Preparation
Preheat oven to 400°F.

Heat 1/4 c. olive oil and prepare turkey meatballs according to package directions. Add pasta sauce and simmer on low. While meatballs are cooking, slice onion and cook in a skillet on medium high heat with remaining olive oil until edges are caramelized.

Open sandwich rolls and place on a baking sheet. Place onions on one side of the sandwich rolls. Place peperoncinis on the other side and top with provolone cheese. Heat in oven for five minutes, or until cheese melts. Remove pan from oven and add turkey meatballs to sandwiches. Serve with remaining sauce.

Best Ever Greek Salad

1 c. Extra Virgin Olive Oil
1/2 c. white wine vinegar
2 Tbsp. dried oregano
2 c. feta cheese, diced
8 oz. Jeff’s Naturals sliced Golden Greek Peperoncini, drained & chopped
2 jars (15 oz.) Jeff’s Naturals Roasted Bell Pepper Strips, drained & sliced
3 green bell peppers, seeds and membranes removed, sliced
3 large cucumbers, preferably seedless, peeled and sliced
1 jar (16 oz.) jar Jeff’s Naturals Organic Sliced Greek Kalamata Olives, drained and roughly chopped
2 large red onions, peeled and thinly sliced
1-1/2 pints cherry tomatoes, halved
Freshly ground black pepper to taste

Preparation
Combine all of the ingredients together in a stainless or non-reactive bowl, and toss together. Allow to marinate 15 minutes. Toss again before serving. Serve on nicely arranged lettuce leaves.

photo credit: mhaithaca via photopin cc

Find Your Favorite Jeff’s Naturals Products at Sprouts Farmers Market

July 11, 2014Featured Retailers, UncategorizedConsumers, Food Store, Healthy Lifestyle, Healthy Living, Jeff's Naturals, Natural Food Retailers, Natural foods, Non-GMO, Retailers, Sprouts, Sprouts Farmers MarketJeff's Naturals

It’s no secret there is a growing movement for more natural food alternatives across the country, so it should come as no surprise there is a increasing demand for stores like Sprouts Farmers Market, our featured retailer this month.

We understand why more consumers value the options offered at natural-products stores. Our natural line of olives, peppers and specialty items were developed to meet the needs of health conscious individuals searching for more natural alternatives free of preservatives, sulfites and GMOs.

Sprouts is a neighborhood grocery store that offers thousands of natural, organic and gluten-free groceries and pantry staples (like Jeff’s Naturals), vitamins and supplements.

Shopping at Sprouts can be described as an experience, not a chore. The natural light, spacious aisles, affordable prices and old fashioned produce displays in field bins, barrels and wooden crates gives them the feel of an old-fashioned farmers market.

The abundance of fresh produce, meat, seafood, baked goods, gourmet cheese, offered at a great value sets them apart from your typical grocery store. Sprouts does not believe in a one-size-fits-all approach, their goal is to offer consumers the right balance between quality ingredients, flavor and price.

There are now more than 170 Sprouts stores in Arizona, California, Colorado, Kansas, New Mexico, Nevada, Oklahoma, Texas and Utah where you can find Jeff’s Naturals along with thousands of other fabulous brands. You can locate your nearest Sprouts store with their store finder; just enter your ZIP or city and state.

We could tell you more, but we’ll let Sprouts CEO, Doug Sanders, take it from here.

Be sure to visit them on Facebook & Twitter. Tell them we sent you! 😉

9 Simple Ways to Start a Mediterranean Diet and Lifestyle

February 14, 2014Mediterranean DietDisease prevention, health, healthy eating habits, Healthy Lifestyle, Healthy Living, Heart Healthy, Jeff's Naturals, lifestyle, Mediterranean Diet, Recipes, TipsJeff's Naturals

If your goal is to improve your overall health and lifestyle in 2014, we want to help! Last month, we shared five reasons to follow the Mediterranean diet.

The Mediterranean lifestyle is not a fad nor does it have a catchy title. It is simply a common sense approach to eating and living that has been shown to improve well-being and quality of life. The best part is, the Mediterranean diet does not ban any major food groups and is not difficult or expensive to follow.

Health organizations like Oldways are a great place to begin. The organization provides resources to help consumers understand what the Mediterranean Diet is, why it is good for you, and how to shop for and cook healthy Mediterranean meals. For more information Download their 8 simple steps you can start following a Mediterranean Diet today.

Here are some additional suggestions on how to get to started. You may find these simple steps to be easier and more manageable than you thought.

1. Print out a copy of the Mediterranean diet pyramid and post in your kitchen.

It helps to visually to compare and contrast the Mediterranean diet pyramid to the USDA Food Pyramid we are all used to. In a nutshell the Mediterranean diet pyramid emphasizes fruits, veggies, whole grains, beans, nuts, legumes, olive oil, and flavorful herbs and spices; eating fish and seafood at least a couple of times a week; enjoying poultry, eggs, cheese, and yogurt in moderation.

Compared to the USDA, the Mediterranean Pyramid contains much smaller amounts of red meat, sweets (fruits are eaten as sweets) and dairy but allows for more in-take of healthy fats and oils.

Another difference is that the Mediterranean Food pyramid is structured to demonstrate what is recommended on a monthy, weekly and daily basis while the USDA just describes the daily intake.

2. Eat breakfast every day no matter how busy you are.

You have heard it before but breakfast is the most important meal of the day. The reasons to eat breakfast every day are seemingly endless. Studies have linked a healthy breakfast with lower rates of obesity, more energy throughout the day, and better productivity. A breakfast packed with fruits, whole grains, and other fiber-rich foods are a great way to start your day, just do it.

3. Understand the difference between healthy fats and unhealthy fats.

Monounsaturated fats found in ingredients such as extra-virgin olive oil, nuts, sunflower seeds, olives, and avocados and polyunsaturated fats found in sunflower, safflower, soybean, and corn oil are known as the “good fats” because they are good for your heart, your cholesterol, and your overall health.

Overconsumption of saturated fats and trans fats can increase your risk of disease and elevate cholesterol, so consume these in moderation. Click here to learn more about the differences in fats.

Join the millions who have adopted “Meatless Mondays” into our weekly meal planning or simply pick a day where you build meals around beans, whole grains, and vegetables. Once you are comfortable with making vegetarian meals, try two nights a week. Don’t substitute cheese for meat- this defeats the purpose!

5. Pack in as many vegetables as possible into your meals.

Load up sandwiches, omelets, soups, pizza, etc with fresh herbs and vegetables. Look for recipes packed with vegetables like this Italian Farro Minestrone soup made with our Roasted Red Peppers and Caramelized Onions, or Indian Summer Palette Salad with mixed greens, red onion, basil, Kalamata Olives, Garlic Stuffed Olives, and Roma tomatoes.

6. Reduce your meat intake.

Numerous reports have shown that Americans eat more meat than any other nation. In fact, Physicians for Social Responsibility (PSR) says the average every America consumes nearly 200 pounds of meat each year.

We are not saying NO MEAT, but reducing the amount of saturated fats and trans fats found in meat products could have a positive impact on your health. The Mediterranean diet allows you to have meat, but it encourages smaller amounts and leaner cuts. Save the red meat for special occasions.

7. Eat seafood twice a week.

Fish such as tuna, salmon, herring, and sardines are rich in Omega-3 fatty acids, and shellfish like mussels, oysters, and clams have similar benefits for brain and heart health. Try new fish recipes like this one for Encrusted Salmon with Olive Pesto using our Kalamata Olives.

8. Make it a goal to sit down at the family table for dinner on a consistent basis.

In most cultures, meal time is a pleasurable experience with good foods and drinks, well prepared and consumed with pleasure, in the company of family and friends.

For many of us, the demands of our schedule make it difficult if not impossible to enjoy regular family meals together.…however it is important for our health and the health of your children. In recent years, researchers have linked regular family dinners with lower the rates of obesity and eating disorders in children and adolescents, lower rates of substance abuse, teen pregnancy and depression, as well as higher grade-point averages and self-esteem. Visit thefamilydinnerproject.org for tips on how to bring your family back to the table for dinner.

9. GET MOVING.

Go for a walk even if it just around the block. Play with your kids, go dancing, do yoga, go for a run, do a zumba class, go hiking, ride a bicycle, lift weights…whatever your exercise preference is..DO IT! Commit yourself to getting at least 20-30 minutes a day! Get off the couch or the computer and move!

Mediterranean products that have been enjoyed for generations are now available in an all-natural line. We, at Jeff’s Naturals, have been working for years striving to perfect this product line and we finally have it. We are pleased to offer a line free of preservatives, stablilizers, artificial colors, flavors and sulfites. Browse our collection of recipes created exclusively to highlight our all natural line of products. Some are old family favorites and others are modern takes on Mediterranean classics. Jeff’s Naturals products are convenient and add color and loads of flavor to any meal.

Article resources:
oldwayspt.org
health.usnews.com