Julie Lopez, registered dietitian and culinary nutrition chef, is discussing all about hydration in this month’s Food Rx. She also shares kid-friendly infused-water recipes to help you and your family stay hydrated.

Staying properly hydrated is one of the most essential things to do for your overall health, along with eating a healthy diet, exercising regularly and getting enough sleep. Because the body cannot store water, we must constantly provide and supply it with water to maintain our body’s many functioning systems. Water is by far one of the body’s most essential nutrients. Water helps maintain blood volume, and it helps lubricate joints and body tissues such as those in the mouth, eyes and nose.

And, water is truly a liquid asset for a healthy weight — it’s sugar-free, caffeine-free and calorie-free.

So why is hydration so important, what are the signs of dehydration, and what are some fun ways to drink more water?

Why is hydration important?

Water is one of the body’s most essential nutrients. Up to 60% of the human body is made up of water. Your body needs it to survive.

Water plays an important role in maintaining all body functions, by regulating body temperature, transports nutrients and oxygen to all cells and carries waste products away, and keeps organs functioning properly.

Now that the weather is hot and we are all having more fun in the sun, we might feel the physical demands more of hydration, but the importance of hydration applies all year round.

What is dehydration?

Dehydration is when you or your child’s body does not have enough water to continue working right. It can keep your child from being as fast and sharp as they usually are by causing headaches, tiredness, lack of concentration, and reduced mental performance, and it can even cause your child to be sick if they have severe dehydration. So make sure you and your child are getting enough water to stay hydrated!

What are the signs of dehydration?

Did you know when you start to feel thirsty you may already be dehydrated?

We all lose some body water throughout the day in our sweat, tears and by going to the bathroom. Water also evaporates from skin and leaves the body as vapor when we breathe. We usually replace this body fluid and the salts it contains through our regular diet.

Sometimes, we lose large amounts of water and salts. This can happen when they have a fever, diarrhea, or vomiting, or through long periods of exercise with lots of sweating.

A simple way to determine if you need to drink more water is to check the color of your urine. The darker your urine is, the more water you need to drink. If your urine is light or has no color, then you are well hydrated.

Signs of dehydration include:

• Fatigue
• Dry mouth, cracked lips
• Headache
• Dizziness
• Few or no tears when crying
• Eyes that look sunken
• Urinating less or fewer wet diapers than usual (for babies)
• Irritability
• Low energy levels, seeming very weak or limp

The goal in treating dehydration is to replace fluids and restore body fluids to normal levels. Kids who are mildly dehydrated from lots of activity will probably be thirsty and should drink water.

Plain water is the best option. They should rest in a cool, shaded spot until the lost fluid has been replaced. If dehydration is caused by an illness, hydration may include beverages that include electrolytes to replenish lost fluids.

Tips to stay hydrated

Water intake doesn’t just come from water alone, but many of the delicious foods we eat are also contributing to your water intake.

Drink Water

• Invest in a reusable water bottle. Bonus if the water bottle can keep your water nice and cool.
• Make it fun! Have your child pick out the color water they like and even decorate with fun stickers!
• Keep it filled up and bring it with you wherever you go!

Infuse Water

Looking to add a pop of flavor to your water? Infuse it with fruits, vegetables and herbs. Play around with different combinations so it never gets boring.

Infused Water Flavor Combinations:

• Strawberry + Lemon + Basil
• Strawberry + Lime
• Orange + Ginger
• Watermelon + Mint
• Citrus + Cucumber + Mint
• Strawberry + Cucumber
• Lemon + Lime + Mint
• Strawberry + Kiwi + Lime
• Pineapple + Mango
• Lemon + Cucumber
• Cantaloupe + Honeydew Melon + Watermelon

Sparkling Waters

Sparkling water hydrates you just as much as regular water. Thus, it contributes to your daily water intake. Aim to choose sparkling water without added sugar or other sweeteners.

Hydrating Foods

There are many foods that can contribute a large amount of water to your diet.

• A 1-cup serving of watermelon contains over a half cup of water, in addition to some fiber and several important nutrients, including vitamin C, vitamin A and magnesium.
• Strawberries have a high water content. About 91% of strawberries’ weight comes from water, eating them will contribute to your daily water intake.
• One cup of cantaloupe is composed of about 90% water and delivers more than a half cup of water per serving.
• Close to 90% of peaches‘ weight is water. They also provide several important vitamins and minerals, such as vitamin A, vitamin C, B vitamins and potassium. All other stone fruit like plums, nectarines, and apricots, are also hydrating.
• One cup of lettuce provides more than a quarter cup of water, in addition to 1 gram of fiber.
• A 1-cup serving of chopped zucchini contains more than 90% water and provides 1 gram of fiber.
• Celery is made mostly of water, providing close to a half cup of it in a 1-cup serving.
• One medium tomato alone provides about a half cup of water. It also provides a significant amount of vitamins and minerals, including immune-boosting vitamins A and C.
• More than 90% of the weight of bell peppers comes from water. They are rich in fiber, vitamins and minerals, such as B vitamins and potassium.

Kids Total Daily Beverage and Drinking Water Requirements

The daily amount of water that a child and adult need depends on factors such as age, weight, gender, and activity level. Air temperature, humidity, and a person’s overall health also affect daily water requirements. As a general rule of thumb, children and teens should drink at least 6 to 8 cups of water every day and consume the recommended amount of fruits and vegetables since they contain higher amounts of water than other foods.

Special attention needs to be given to proper hydration, especially for young athletes. Water, 100% fruit juice and sports drinks are appropriate at an extended competition like a swim or tennis meets. If it’s a short soccer game (less than an hour), keep it to water. Plain and flavored milk are great drink choices during and after a competition. They provide protein for muscle repair and carbohydrate to refuel muscles.

How much water should your kids be consuming? The chart below breaks out recommendations.

Note: These recommendations are set for generally healthy kids living in temperate climates; therefore, they might not be exact for your child or teen.

The amount of water that your child or teen needs each day might seem like a lot, but keep in mind that the recommendations in the chart are for total water, which includes water from all sources: drinking water, other beverages and food. Notice that fruits and vegetables have a much higher water content than other solid foods. This high-water content helps keep the calorie level of fruits and vegetables low while their nutrient level remains high — another perfectly great reason for kids to eat more from these food groups.

Here are some tips on how to get your child to drink more water:

• Keep the water cold—cold water is more refreshing and warm water may be distasteful.
• Use your child’s favorite cup or a silly, colorful cup as a designated water cup.
• Buy fun ice cube molds that your child can add to their water.
• Be a role model and drink water often and with your child.
• Skip the soda and drink water when you go out to eat, or make homemade fruit “soda” at home by adding a splash of 100% fruit juice to carbonated water.
• Make fruit infused water! It adds color and a little bit of flavor.
• Add berries to your homemade ice cubes that can be added to your child’s water.
• Buy tiny water bottles that your child can hold herself.

We cover all this and more in this month’s Food Rx episode! Have questions about hydration? Comment on this post!

Disclaimer: Before making any health or diet changes, please consult your doctor. The information shared as part of Food Rx is meant to be informative but not replace medical advice from your doctor.

The post Food Rx: All About Hydration appeared first on Healthy Family Project.

We’re teaming up with Julie Lopez, registered dietitian and culinary nutrition chef in a monthly series focusing on the important role food plays in overall health.

When that mid-day energy slump hits, it can be tempting to grab another cup of coffee or a sugary snack to give us an instant burst. Instead, opt for these healthier, energy-boosting foods for sustained energy throughout your day.

In this episode of Food Rx with Julie Lopez, RD, we explored how our body uses food to produce energy, energy-boosting foods to eat every day and other natural ways to increase energy levels.

How does the body use food to produce energy?

Our bodies need energy to function properly. That energy comes from the food we eat. When we consume food, our body’s digestive system breaks it down into smaller pieces to be absorbed into the body. Food absorption gives us energy to grow and repair our system.

When we talk about energy, it’s not only important to fuel us to run around and play, but also to think, stay warm, and to keep our body’s organs working properly.

The main source of energy comes from carbohydrates. Carbohydrates are found in grains, fruits, vegetables, dairy products, beans, and legumes.

While all foods provide us energy, whole foods will provide more nutrient-dense energy and may provide more long-lasting energy, whereas processed food will provide you energy, but only for short period of time.

Let’s take a closer look at two breakfast options:

• Option A: Chocolate glazed donut
• Option B: Bowl of oatmeal (made with milk) topped with banana and walnuts

Which one will provide us energy?

While both breakfast options provide energy, Option A provides a short burst of energy and then an energy crash. Why? Because a donut is made with refined carbohydrates and added sugar.

Option B contains complex carbohydrates, fiber, healthy fats, protein, vitamins, and minerals, providing more long-lasting energy.

What foods should I eat to boost energy levels?

Foods are converted to energy at different rates. Some can give you a quicker boost or provide longer-lasting energy than others. The main goal should be eating a well-balanced diet to provide your body energy.

Beans are a great source of natural energy. They’re a rich source of carbs, fiber, and protein. Their digestion is slow to help maintain blood sugar levels.

Enjoy a black bean burger for a filling lunch, add to your favorite salsa, or mash and add to quesadillas.

Nuts are a great snack, and they’re known for their high-calorie density. They provide carbs and fiber for steady, sustained energy throughout the day. Grab a handful for a snack or use nut butter as a spread with fruit!

Sweet potatoes contain complex carbohydrates, fiber, vitamin A, and manganese. The body digests sweet potatoes slowly, providing a steady stream of energy.

Cook with apples for a savory breakfast parfait, thinly slice and bake for homemade chips, or mash for these tasty quesadillas.

Edamame is high in protein, B-vitamins, copper, and phosphorus. Copper and phosphorus are involved in converting food into energy and releasing it into cells so it’s available for the body to use.

Steam and sprinkle lightly with sea salt for a great mid-day snack to hold you over until dinner.

Energy Boosting Protein Sources

Eggs are packed with protein and when paired with carbohydrates create a steady and sustained source of energy.

Hard-boiled eggs are perfect for easy snacking or make a batch of these Broccoli Cheese Quiches for breakfast all week.

Yogurt contains carbohydrates lactose and galactose. When broken down, these sugars can provide ready-to-use energy. Top with fresh fruit and granola for a filling snack.

Oatmeal is a complex carbohydrate that contains beta-glucan, a soluble fiber that forms a thick gel when combined with water, which digests slowly, creating longer-lasting energy.

Enjoy a traditional bowl of oatmeal, or turn oats into energy bites for mid-day snacking.

Salmon (or other fatty fish) contains omega-3 fatty acids. They help reduce inflammation, which is a common cause of fatigue.

Bake salmon on a sheet pan for a fuss-free dinner or save time and opt for canned salmon for this easy pasta dish.

Energy Boosting Fruits

Bananas provide a source of complex carbohydrates, potassium, and vitamin B6, all of which can help boost your energy levels.

Wrap up in a tortilla with peanut butter to make fruit sushi or blend with frozen berries for “nice” cream.

Berries are full of fiber, which slowly delivers energy that will keep you sustained after consuming them. Bonus, add berries to other energy-boosting foods like oatmeal or yogurt.

Blend berries into smoothies, bake into muffins or eat plain as a snack.

Apples are a good source of carbs and fiber. With its rich content of natural sugars and fiber, apples provide slow, sustainable energy. Apples are also the perfect on-the-go snack.

Pair with ham and cheese for an easy snack, dice and add to chicken salad, or top with peanut butter.

Avocados are a true superfood. They’re rich in healthy fats, B vitamins and fiber. The healthy fats in avocados are store in the body and used for energy.

Blend into smoothies for a super creamy texture, dip into some guacamole or add to your sandwich.

These are just a few energy-boosting foods to keep on your radar. Consuming a well-balanced diet and eating nourishing meals and snacks throughout the day will keep energy levels stable. 

Other Ways to Naturally Boost Energy Levels

Beyond the food we eat, our overall lifestyle impacts our energy levels. Other ways to naturally boost energy levels include:

Drink water

Even mild dehydration can leave you feeling drained and fatigued. Dehydration can impair energy levels, impair mood, and lead to major reductions in memory and brain performance.

For more on the importance of water + fun ways to infuse water, check out our previous Food Rx video!

Control stress

Dealing with constant stress can zap energy levels. Try relaxation techniques like meditation, deep breathing or apps like Calm or Headspace.

Check out episode 40 of the Healthy Family Project podcast for more on meditation benefits.

Get outside

Sunlight helps boost serotonin, which can provide more energy and help keep you calm, positive, and focused. Can’t get outside? Open the blinds to let the light shine inside.

Sleep well

Aim for better quality sleep. Go to bed earlier and reduce screen time before bed. A good night’s sleep will do wonders for your energy levels.

Move more

Sounds counterintuitive, but when feeling sluggish get up and move. Even if it’s getting up from your desk every hour, going for a walk, or taking a workout class. Exercising can lead to higher brain dopamine levels, which helps elevate mood.

Be social

Social connections and relationships are important to overall health. Isolation can lead to low mood or tiredness.

Disclaimer: Before making any health or diet changes, please consult your doctor. The information shared as part of Food Rx is meant to be informative but not replace medical advice from your doctor.

The post Food Rx: Healthy Energy-Boosting Foods appeared first on Healthy Family Project.

We’re teaming up with Julie Harrington, a registered dietitian and culinary nutrition chef, to bring you information on foods that help reduce anxiety. Food Rx is a series that focuses on the important role food plays in overall health.

Your diet can play an important role in how your body responds to stress and anxiety. Foods like salmon, avocado, chamomile tea and more can help reduce anxiety. Here’s a list of 9 foods to incorporate into your diet.

In this episode of Food Rx, we’re exploring what causes anxiety, what foods can help reduce anxiety and other natural ways to reduce your anxiety levels.

What is anxiety? What causes anxiety?

Your heart might start beating a little faster, your stomach feeling like there are butterflies, or you start to sweat. Anxiety is the mind and body’s reaction to stressful, dangerous, or unfamiliar situations.

A certain level of anxiety is okay because it keeps the body stay alert and aware. When anxiety takes over interfering with everyday life and can be debilitating, could be an anxiety disorder.

What foods can help reduce anxiety?

While there is not one food that will just erase anxiety. Eating more foods that reduce inflammation and supply brain-specific nutrients has the potential to improve anxiety symptoms.

Salmon

Salmon is an excellent source of omega 3 fatty-acids, which studies show may help reduce anxiety. The DHA and EPA, found in salmon and other fatty fish are associated with lowering risk of anxiety but may also ease existing anxiety.

Think beyond the seafood counter when adding seafood when shopping for salmon. Utilize frozen salmon or canned salmon to help make it fit into your budget.

Prepare salmon as the entree of your dinner, have it in sushi, or even find premade packets of it to top off a salad!

Yogurt

Yogurt contains probiotics that not only keep our gut healthy but also help reduce anxiety. Gut health heavily influences our anti-inflammatory response. Strengthening the gut microbiome can help prevent inflammation compounds from entering the body.

The key to maintaining gut health with probiotics is to feed the probiotics with prebiotics. Prebiotics are fiber coming from plants.

Top with berries and granola as a parfait or even incorporate into a smoothie, yogurt is always a great addition to one’s diet.

Chamomile Tea

Chamomile (or just tea in general) tea has a calming effect. With the mix of calming aromas and warm mild flavors from the tea leaves, tea often works as a stress reliever and sleep aid. Sip on non-caffeinated tea at night.

Whole Grains

Whole grains are rich in magnesium, tryptophan, and fiber, which can help you feel less anxious. Grains also help maintain blood sugar levels, which also helps decrease feelings of anxiety.

There are plenty of whole grains out there to try like quinoa, oats, brown rice, and buckwheat. Try adding a new whole grain to your diet each month.

Avocado

Avocados are full of monounsaturated fats healthy fats. Healthy fats help optimize circulation, which contributes to better blood flow to the brain which can help ease anxious thoughts.

Avocado is great in smoothies, salads, on toast, or a classic guacamole!

Blueberries

Blueberries are rich in antioxidants. Antioxidants help with immunity and also have shown to improve the conditions of those with anxiety and depression.

Add some blueberries to smoothies, yogurts, and even pancakes!

Nuts & Seeds

Nuts and seeds are rich in magnesium, zinc, and antioxidants. Cashews are particularly high in zinc. Zinc maintains healthy nervous system function, which connects the brain to the body of messages of “calm”.

Add nuts to salads, pair with fruit, or enjoy on their own.

Dark Leafy Greens

Dark leafy greens are packed with magnesium. Magnesium-rich diets have shown to have less anxiety-related behaviors so add some greens to your plate!

Some examples of dark leafy greens are spinach, kale, and swiss chard.

Dark Chocolate

Dark chocolate is a wonderful treat with fewer added sugars that can calm the body down! It improves one’s mood and reduces cortisol levels aka the stress hormone. 

What are other natural ways to reduce anxiety?

• Stepping Back from Caffeine: Caffeine can often be a trigger for anxiety. Either cut back the amount of caffeine consumed or try switching to decaf coffee or herbal teas.
• Self-Care: Take a step back and take some time to yourself. Whether it’s meditating, reading, painting, or any activity you enjoy doing it will help clear your head.
• Joyful Movement: Keeping your body active whether it’s a daily workout or just walking around the block will help both your body and mind feel refreshed and re-energized.
• Restful Sleep: A good night’s sleep is important. Not only does it reset your body, but it also gives your mind a break. Get a good night’s sleep to give yourself the full break you deserve.
• Counseling: Communicating how you’re feeling whether it’s to a family member, friend, a professional is an excellent way to help handle feelings of anxiety. By talking out thoughts and feelings with others you’re able to feel support and know people are there for you in your corner.

For more tips to manage stress and anxiety, visit adaa.org.

Disclaimer: Before making any health or diet changes, please consult your doctor. The information shared as part of Food Rx is meant to be informative but not replace medical advice from your doctor.

The post Food Rx: Foods That Help Reduce Anxiety appeared first on Healthy Family Project.

We are collaborating with Julie Harrington, a registered dietitian and culinary nutrition chef, in a monthly series focused on the important role food plays in overall health. Additionally, we will share heart-healthy recipes to help you incorporate more fresh produce into your diet!

Heart disease is the leading cause of death in the United States, causing roughly 1 in 4 deaths. While this sounds scary, lifestyle changes like eating a healthy diet (watermelon is a heart-healthy food!) and getting regular exercise can greatly reduce your risk for heart disease.

We’re exploring why heart health is so important, the heart-healthy benefits of fresh watermelon and how to pair other heart-healthy foods with watermelon below.

Why is heart health important?

The heart plays a very important role in our bodies. It provides a steady flow that carries oxygen, fuel, hormones, and essential cells to every part of the body.

You are never too old or too young to begin taking care of your heart. Taking steps to follow a heart-healthy lifestyle at any age can prevent heart disease and lower your risk for a heart attack or stroke.

Eating a Heart-Healthy Diet

What we eat can make a big impact on protecting our hearts. There is no quick fix. The key is balanced eating for the long haul. A heart-healthy diet should focus on consuming:

• Fruits & vegetables
• Whole grains
• Lean protein
• Healthy fats

A heart-healthy diet also limits added sugars, sodium, and saturated & trans fats. Healthy eating for your heart should focus on the overall dietary pattern of intake instead of focusing on just one food or nutrient. Nothing fancy – just back to the basics.

Tips for eating a heart-healthy diet:

• Eat more fruits and vegetables. A diet full of fruits and vegetables is linked to healthier hearts due to their fiber content and powerful antioxidants. Remember to eat the rainbow (and we’re not talking about Skittles here!). Need a little recipe inspiration? We got you covered!
• Swap to whole grains. Whole grains contain the whole grain, including the bran, germ, and endosperm, providing more nutrients than refined grains that get stripped during processing. Whole grains provide dietary fiber, B vitamins, vitamin E, and healthy fats.
• Swap to healthy fats. Healthy fats are unsaturated fats, which are monounsaturated and polyunsaturated fats. A few examples are to swap out butter for olive oil, mayo for avocado, chips for nuts.
• Experiment with more spices and herbs. Too much sodium can increase the risk of developing high blood pressure, a major risk for heart disease. When cooking, explore your cabinet and experiment with the many spices and herbs to season food instead of just relying on salt.

Did you know? Salt’s purpose is to enhance the other flavors within the recipe. Salt is not meant to be the main source of seasoning in cooking.

What are the heart-healthy benefits of watermelon?

Watermelon proudly (and deservedly) is American Heart Association Heart-Check Certified. Watermelon also contains nutrients that support heart health, like magnesium (6% DV), which helps keep the heartbeat steady and phosphorus (2% DV), which has a role in the electrical activity of the heart.

Did you know? Watermelon is cholesterol-free, fat-free, sodium-free, and has 80 calories per serving!

An exciting area of study is the role of lycopene (a carotenoid found in watermelon and other red produce) in maintaining heart health. Lycopene (12.7 grams of lycopene per 2 cup serving) has been studied for its potential to reduce blood pressure in those with prehypertension or hypertension.

Whether consuming watermelon will achieve the results shown in this study in the general population is not yet known. Further research is needed with larger sample sizes and a longer duration is needed to fully determine the clinical implications.

Heart-Healthy Foods You Can Pair with Watermelon

It’s always watermelon season! From the U.S. to Mexico, watermelon refreshes and awakens year-round. While the word “watermelon” alone conjures up moments of free-spirited summertime—family BBQs, lazy beach days, and seasonal soirees—the reality is that watermelon is always nearby. This is thanks to the diversity of climates that enable watermelon to grow and thrive within arm’s reach of U.S. grocery stores and restaurants.

While watermelon is delicious as-is, pair it with other heart-healthy ingredients to enhance those flavors. Watermelon has a juicy, sweet taste. Try pairing these ingredients to enhance your palate by balancing the sweet taste.

Cheese

Cheese adds a pop of savory and salty when paired with watermelon. Try combinations like:

• Watermelon + arugula + parmesan + balsamic
• Watermelon + feta + mint or basil
• Watermelon + goat cheese + tomatoes

Honey

Drizzle or dip with honey to enhance the sweetness levels. Try combinations like:

• Watermelon + honey + pistachios
• Watermelon + honey + lemon juice
• Watermelon + honey + salt

Salt

Salt enhances the flavors of other ingredients. A sprinkle of salt to watermelon alone can make watermelon taste even sweeter.

• Watermelon + salt
• Watermelon + salt + honey
• Watermelon margherita with a salted glass rim

Spice

Add some heat! Counteract the sweet with a fiery flare. Try combinations like:

• Watermelon + jalapeno + lime
• Watermelon + onion + lime + chili

Citrus

Citrus can add brightness to watermelon by adding acid. Try combinations like:

• Watermelon + lime + poppy seeds
• Watermelon + jicama + ginger + lemon
• Watermelon lemonade

Other Fruits & Veggies

Pair with other refreshing fruits and vegetables. Try combinations like:

• Watermelon + cucumber
• Watermelon + cantaloupe + mint
• Watermelon + cucumber + red onion

Salmon

Get creative with salmon (which is full of its own heart-healthy benefits). Try combinations like:

• Watermelon + avocado + smoke salmon + cilantro
• Grilled salmon with watermelon salsa
• Salmon watermelon sliders

Looking for more watermelon inspiration? Try these recipes:

• Watermelon Cucumber Smoothie
• Holiday Watermelon Snack Board
• Baked Fish Tacos with Watermelon Rind Slaw
• Watermelon Rind BBQ Sauce
• Watermelon Salsa

Disclaimer: Before making any health or diet changes, please consult your doctor. The information shared as part of Food Rx is meant to be informative but not replace medical advice from your doctor.

Feel great about making this recipe! Not only are you creating something delicious, but you’re also supporting a cause. This post, along with others that feature our amazing brand partners National Watermelon Promotion Board, helps fund donations to Feeding America food banks. In 2023, an estimated 47 million people—about 1 in 7 Americans—faced food insecurity, according to Feeding America. Healthy Family Project has provided 22 million meals through our partnerships since 2014. Your visit helps sustain these donations, and we truly appreciate your support!

The post Food Rx: Heart-Healthy Benefits of Watermelon appeared first on Healthy Family Project.

It is very important to know which foods benefit our gut health and why they are recommended to be included in our daily diet. We’re teaming up with Julie Lopez, registered dietitian and culinary nutrition chef, in a monthly series focusing on the important role food plays in overall health.

In recent years, the discussion around gut health has increased in the world of health and wellness. This discussion can be overwhelming.

What is gut health? Is it that big a deal? What should I eat for gut health? You may be asking yourself these questions, but don’t worry, we’re here to clear some things up in this episode of Food Rx with Julie Lopez, RD.

What is gut health?

Gut health is the functioning of the whole gastrointestinal tract plus the bacteria within it. Organs like the intestines, stomach, and more work with the bacteria to create a smooth digestion process. 

Why is gut health important?

When talking about gut health you’ll hear the terms probiotics and microbiome frequently. Probiotics are the good bacteria that live in the gut while the microbiome refers to where the organisms live, which is typically in the intestines.

The gastrointestinal (GI) tract is constantly working in your body so it‘s important to keep everything healthy and copacetic. Food going through the digestive system is how nutrients are digested and absorbed. The microbiome additionally protects the gut from harmful bacteria and toxins. 

If there is an imbalance or something is not functioning properly, it can lead to issues like IBS, heartburn, and stomach pains. Those are just some direct effects of poor gut health; it also has connections to the immune system, anxiety, mental health, and some cancer risks.

What are the signs/symptoms of an unhealthy gut?

There can be many potential signs of an unhealthy gut. A general sign is stomach discomfort and pain. Stomach discomfort could be a variety of things like bloating, abdominal pain, diarrhea, constipation, and/or gas.

If these symptoms occur on a regular basis interfering with everyday life, it is recommended to see a doctor. 

Frequent belching or acid reflux, and chronic fatigue could also be a signal that there is an imbalance in the microbiome. When helpful bacteria in the gut is imbalanced or not growing enough, then things like the intestines and stomach are left vulnerable to toxins and viruses.

What foods are good for gut health?

There is a lot that can affect your gut health but not all of it is negative. There are a quality amount of foods that help improve gut health.

Keep in mind, these foods will not immediately cure digestional issues but incorporating them into your diet will certainly be helpful to your gut overall well-being.

Miso 

A fermented soybean and koji paste found in many Japanese dishes, soups, and sauces. What makes miso so special is its fermentation process. 

Fermentation is when sugars are broken down with some kind of microorganism, like yeast or bacteria. While this breakdown is happening heat is given off which creates a perfect ecosystem for the growth of probiotics.

Recipe inspiration: Miso Sheet Pan Salmon with Green Beans

Sauerkraut 

Made from cabbage, sauerkraut has a lot of properties to help gut health. The main thing sauerkraut has is probiotics. Like Miso, cabbage goes through fermentation therefore creating a great environment for probiotics.

Recipe inspiration: Reuben Sandwich

Yogurt 

Yogurt is also rich in probiotics! It’s even a source of one specific group of probiotics called bifidobacterium. This group of bacteria is commonly found in dairy products and has shown to reduce symptoms of inflammatory bowel disease. 

Yogurt is a great food that can be added to the diet in a ton of ways. Make parfaits, dips, and even marinades!

Recipe inspiration: Stone Fruit Yogurt Parfaits

Beans & Legumes 

They’re full of fiber which is crucial to a happy digestive system. Fiber does a lot for the body. It helps keep the body feeling satiated and helps balance blood sugars and cholesterol levels. 

Another major thing it does is help keep digestion regular. Insoluble fiber specifically, can’t be dissolved in water so it moves through the digestive tract picking up waste along the way.

Recipe inspiration: Coconut Curry Lentil

Whole Grains

Whole grains are full of fiber, vitamins, and minerals that will help keep a healthy GI tract. It’s good to try and incorporate more whole grains into the diet and less simple sugars that are generally in processed foods. 

Too many simple sugars can mess with the body’s bacteria and hormones which results in cravings and inflammation. Whole grains, on the other hand, will provide more complex carbs to break down and fiber which will leave you feeling full longer and a more balanced body.

Recipe inspiration: Pear and Almond Overnight Oats

Apples 

An apple a day keeps the doctor away! Eating apples whole allows you to get the fiber from the skin. They also are made of a lot of pectin and polyphenols. Together, pectin and polyphenol help metabolize fats and improve gut health.

Recipe inspiration: Spiced Apple Quesadillas

Raspberries 

Raspberries are a food source of prebiotics. Not to be confused with probiotics, prebiotics feed the probiotics. We dive deeper into probiotics in a previous Food Rx episode.

It’s just as important to take care of your probiotic as it is your gut because those good bacteria help protect our body from toxins, viruses, and even inflammation. So, if those probiotics are well fed in a good environment, they’ll continue to benefit the body!

Recipe inspiration: Raspberry Walnut Salad

Disclaimer: Before making any health or diet changes, please consult your doctor. The information shared as part of Food Rx is meant to be informative but not replace medical advice from your doctor.

The post Food Rx: Foods for Gut Health appeared first on Healthy Family Project.

We’re teaming up with Julie Lopez, registered dietitian and culinary nutrition chef, in a monthly series focusing on food’s important role in overall health. In this episode, we’re exploring foods that can help lower your cholesterol and improve your heart health.

In the last episode of Food Rx, we learned about the importance of heart health. We know the heart plays a very important role in our bodies. It provides a steady flow that carries oxygen, fuel, hormones, and essential cells to every part of the body.

A heart-healthy diet has a heavy focus on consuming more fruits and vegetables, aiming to include more whole grains, opting for lean proteins, choosing healthy fats, while limiting saturated fats, added sugars, and sodium.

Let’s dive a little deeper in understanding heart health and how cholesterol plays a role. What exactly is cholesterol? Does eating cholesterol raise cholesterol levels? How do you lower cholesterol? If these are questions you have asked yourself or unsure of the answers, keep reading!

What is Cholesterol?

Cholesterol is a substance carried through the bloodstream via lipoproteins, which are known as “transporters” of fat. To imagine this visually, imagine cholesterol as oil floating on water. For oil and water to mix an emulsifier is needed.

These lipoproteins “emulsify” the cholesterol and package it up to be transported through the bloodstream. These “transporters” or emulsifiers are known as lipoproteins known as HDL (Good – Happy/Healthy) and LDL (Bad – Lousy) cholesterol.

Is Cholesterol Bad?

Despite cholesterol having a perceived bad reputation, this substance is still needed by our body to build cells, make vitamins and other hormones. However, too much cholesterol in the bloodstream can damage arteries and buildup in the blood vessel linings – which can lead to heart attack and stroke.

What are Triglycerides?

Like cholesterol, triglycerides are a type of fat that our body needs for building cells and several hormones to keep us healthy but can cause cardiovascular damage if levels are too high.

Triglyceride levels are affected by the types of fat we eat, the number of calories, particularly the type of carbohydrates, and fat stores in the body.

What are Healthy Levels of Cholesterol?

Cholesterol numbers are measured in milligrams per deciliter (mg/dL). Below are the healthy levels of cholesterol, based on age and gender:

Ages 19 or younger:

Men age 20 or older:

Women age 20 or older:

If I eat cholesterol, will it raise my cholesterol?

Everyone responds differently when cholesterol is consumed through the diet. Only about 20% of the cholesterol in your bloodstream comes from the food you eat, and your body makes the rest.

Genetics does heavily play a role in cholesterol. Your doctor and RDN can help determine if managing intake of dietary cholesterol is necessary, diet, and lifestyle recommendations for you.

Foods to help manage or lower cholesterol

A diet that is rich in fruit, vegetables, healthy fats, and whole grains is a good foundation for general healthy eating but can also make an impact on managing or lowering cholesterol levels.

Whole Grains

Include whole grains such as oatmeal, whole grain cereal, 100% whole wheat products and barley among other whole grains into your diet. Whole grains work to reduce cholesterol mainly because of the soluble fiber in these foods bind to cholesterol and are then excreted before they are absorbed.

It is recommended that adults consume 20-38 grams of fiber per day with 5-10 grams coming from soluble fiber. For example, one medium apple, with the skin on contains 4.4 grams of fiber or roughly 22% of recommended daily intake on the lower range.

Fruits and Vegetables

Similar to whole grains, the soluble fiber is found in fruits and vegetables such as apples, asparagus, berries, Brussel sprouts, sweet potatoes, turnips, apricots, oranges, mangoes and legumes, which also can support lowering cholesterol levels naturally.

When increasing fiber intake, it’s important to also drink plenty of water as these fibers need water to function to its full potential and prevent constipation.

Healthy Fats

Fatty fish such as salmon, herring, sardines, and cod contain heart-healthy omega-3 fatty acids which help to lower LDL cholesterol levels. The American Heart Association recommends consuming two servings of fish (particularly fatty fish) every week. One serving is considered 3.5 ounces cooked or about the size of a deck of cards.

Nuts, seeds, olives, and avocados are also great sources of healthy fats to help lower cholesterol. Two ounces of nuts per day can support lowering LDL levels, as well as offer other protective benefits.

Not eating fish tonight? Select leaner cuts of protein such as chicken breast instead of thighs (without the skin), ground turkey breast or leaner cuts of beef or pork such as the tenderloin or flank. This helps to reduce the amount of saturated fat which is mainly found in animal-based protein and is the biggest contributor to elevating LDL levels in the diet.

Try these simple combinations to get started on consuming a diet to support managing cholesterol:

• Avocado on 100% whole wheat toast with a fried egg
• Tuna salad with whole grain crackers
• Salmon with lemon, roasted asparagus, and roasted potatoes
• Greek yogurt topped with blueberries and walnuts
• Tofu (or chicken, shrimp, beef) and broccoli stir-fry with brown rice
• Lentils, fresh veggies and a homemade vinaigrette

Foods to Limit to Help Manage Cholesterol

Research has noted that it’s not necessarily the cholesterol found in food that is raising cholesterol levels, but rather the overall dietary pattern of diets higher in saturated fats, trans fats, and refined carbohydrates.

A more effective way to manage cholesterol is to limit refined carbohydrates, such as simple sugars found in beverages with added sugar, like soda and coffee drinks and processed foods. Foods with high amounts of simple sugars can raise triglyceride levels, which are associated with coronary heart disease.

Saturated fat is the biggest contributor to raising LDL levels in the diet. Foods that contain higher levels of saturated fat include fatty, marbled beef or pork, poultry with skin, butter, coconut or palm oil, whole milk, cheese, yogurt, and ice cream.

Try this nice cream for a healthier alternative, and it even includes a serving of fruit! Instead of cooking with butter or coconut oil, select oils that are liquid at room temperature, such as olive or avocado oil.

Do you have any questions? Join our Facebook Group to continue the conversation.

Disclaimer: Before making any health or diet changes, please consult your doctor. The information shared as part of Food Rx is meant to be informative but not replace medical advice from your doctor.

The post Food Rx: Foods That Lower Cholesterol appeared first on Healthy Family Project.

Love sushi but feeling intimidated by making your sushi rolls? Get all the flavors and heart health benefits by making this Salmon Avocado Sushi Bowl.

We’ve teamed up with Julie Lopez, registered dietitian and culinary nutrition chef for our Food Rx series. Food Rx is a series focusing on the important role food plays in overall health, plus sharing kid-friendly recipes to add more fresh produce to your family’s diet.

Heart Health Benefits of Avocado:

The Dietary Guidelines for Americans recommends replacing bad fats with good fats; good fats can help improve the intake of dietary fat without raising LDL (bad) cholesterol levels.

• Avocados contain 5 grams of monounsaturated fat and 1 gram of polyunsaturated fat per one-third of a medium avocado.
• Avocados are a good source of fiber (3 grams) per one-third of a medium avocado.
• One serving of avocado provides 250 milligrams of potassium or 6% of your Daily Value in a 2,000 calorie diet

Heart-healthy swaps using avocado:

• In place of mayo on a sandwich
• Swap out butter for avocado on toast
• Help to thicken smoothies
• Added to baked goods for moisture and replace saturated fats

How to pick a ripe avocado

If the avocado yields to firm gentle pressure you know it’s ripe and ready-to-eat. Ripe, ready to eat avocados may have a darker color but color can vary so it is best to go by feel as well as color. It will feel lightly soft but it will not feel “mushy” to the touch. Ripe fruit is perfect for that day. Store in the refrigerator if you plan to eat it in a day or two to prevent the fruit from becoming overripe or spoiled.

How to help ripen an avocado

The best way to ripen avocados faster is to place the unripe avocados in a brown paper bag with an apple or banana for two to three days until they are ripe.

Watch Chef Julie make this incredible Healthy Sushi Bowl and share more about the heart-healthy benefits of avocado

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Salmon Avocado Sushi Bowl

Get all the flavors of sushi and heart health benefits by making this Salmon Avocado Sushi Bowl.

Course 30 Minutes or Less, dinner, Lunch

Keyword avocado, bowls, salmon, sushi

Servings 4

Calories 595kcal

Author Julie Lopez, RD

Ingredients

• 2 cups brown rice cooked
• 1 tablespoon rice wine vinegar
• 1 avocado diced
• 1 cucumber peeled and diced
• 1 lb. salmon cooked and cut into cubes
• 1 package seaweed snacks crumbled
• Sriracha mayo to garnish
• Sesame seeds to garnish
• Cilantro to garnish

Get Recipe Ingredients

Instructions

• Mix together the brown rice and rice wine vinegar.
• Assemble bowls by layering brown rice with avocado, cucumber, salmon, and seaweed.
• Garnish with sriracha mayo, sesame seeds, and cilantro.

Notes

Add your own twist to this recipe and add your favorite sushi inspired ingredients on top!

Nutrition

Calories: 595kcal | Carbohydrates: 78g | Protein: 31g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 8g | Cholesterol: 62mg | Sodium: 59mg | Potassium: 1158mg | Fiber: 7g | Sugar: 1g | Vitamin A: 205IU | Vitamin C: 8mg | Calcium: 62mg | Iron: 3mg

Other avocado recipes you may enjoy:

• Chocolate Avocado Mousse
• Blueberry Avocado Smoothie
• Avocado Caprese Salad

Feel great about making this recipe! Not only are you creating something delicious, but you’re also supporting a cause. This post, along with others that feature our amazing brand partners Westfalia Fruit, helps fund donations to Feeding America food banks. In 2023, an estimated 47 million people—about 1 in 7 Americans—faced food insecurity, according to Feeding America. Healthy Family Project has provided 22 million meals through our partnerships since 2014. Your visit helps sustain these donations, and we truly appreciate your support!

The post Food Rx: Heart Healthy Benefits of Avocado + Salmon Avocado Sushi Bowl appeared first on Healthy Family Project.

This Instant Pot Sweetpotato Carrot Ginger Soup is ready in about 30 minutes, loaded with vitamins and nutrients and was developed by Julie Harrington-Lopez, RD and chef. You and your family will enjoy it as much as we do! This recipe and post was generously sponsored by North Carolina SweetPotato Commission. With over 60 years of growing experience North Carolina SweetPotato Commission is dedicated to increase sweetpotato consumption through education, promotional activities, research and honorable horticultural practices among its producers.

Were you gifted an Instant Pot and overwhelmed with what to start cooking with it first? Or do you have one and it’s just collecting dust on your countertop? Take advantage of their many functions. It can handle the tasks of a slow cooker, electric pressure cooker, rice cooker, steamer, yogurt maker, sauté/browning pan, and a warming pot. Plus, now many Instant Pots have additional attachments for even more features! Think of all those appliances taking up space in your kitchen that can be replaced by one. 

7 Things you need to know about your Instant Pot

While your trusty slow cooker is great for soups and stews, I love using the Instant Pot because you can build more flavors with the sauté function directly in the Instant Pot before it is pressure cooked. With cold and flu season upon us, cooking up immune-boosting and comforting recipes like this Sweetpotato Carrot Ginger Soup Is going to support your health through these winter months.

Let’s talk about the star of this recipe – sweetpotatoes! 

Versatility

I’m sure you’ve realized if you regularly cook with sweetpotatoes, that they have a unique combination of mild sweetness, soft creaminess, and robust heartiness. Sweetpotatoes can be baked, boiled, broiled, grilled, fried, steamed, sauteed, and pureed. They work well with both sweet and savory dishes.
Get inspired with these sweetpotato recipes

Nutrition

When eaten with the skin on, one medium sweetpotato contains over 100% of the recommended daily amount of vitamin A, which plays a role in vision, bone development and immune function. For maximum absorption of vitamin A, be sure to pair your sweetpotato with foods that contain some fat – such as olive oil or avocado.

Additionally, sweetpotatoes are a good source of fiber.

This can contribute to feelings of satiety, or feeling “full” and can aid in digestion, by helping to help keep you regular. Diets rich in foods containing fiber, such as some vegetables and fruits, may reduce the risk of heart disease, and some types of cancer (a disease associated with many factors). A medium sweetpotato baked in its skin has 4 grams of fiber, more than a packet of instant oatmeal.

Varieties

Did you know there are hundreds of different sweetpotatoes, ranging from white and mild to deep red and super sweet. There are even purple sweetpotatoes! Many of the more unusual varieties are grown in small quantities—and sometimes you can find them at farmers market. The most common varieties that you will see in the grocery store are Covington, O’Henry, and Japanese sweetpotatoes.

A favorite for mashing or roasting, the Covington Sweetpotato has rose colored skin and super sweet orange flesh. Eat it whole with your favorite toppings or cut into wedges and bake as a side dish.

The O’Henry Sweetpotato has a pale copper skin, almost like a potato, but don’t be fooled. This tater’s white flesh is sweet, creamy and ideal for soups and stews.

Japanese sweetpotatoes have red skin and dry, white flesh. Roast these up with a few of your favorite root veggies for a colorful side dish.

What to learn more? North Carolina Sweet Potato Commission can help you conquer the kitchen and learn the easy tricks of cooking sweet potatoes. Cash in on their heavenly sweetness by checking out our list of ways to incorporate sweet potatoes into your cooking all the way from A to Z.

Commonly Asked Questions About Our Instant Pot Sweet Potato Carrot Ginger Soup

Q: How long do you cook Instant Pot Sweet Potato Carrot Ginger Soup?
A: Cook for 10 minutes at high pressure.

Q: What ingredients are in Instant Pot Sweet Potato Carrot Ginger Soup?
A: Sweet potatoes, carrots, onion, garlic, ginger, vegetable broth, coconut milk.

Q: Is Instant Pot Sweet Potato Carrot Ginger Soup vegan?
A: Yes, it’s vegan if you use vegetable broth and coconut milk in lieu of heavy cream.

Q: How many servings does Instant Pot Sweet Potato Carrot Ginger Soup make?
A: This recipe makes 6 servings.

Q: Do you have to peel the sweet potatoes for Instant Pot Sweet Potato Carrot Ginger Soup?
A: No, you can leave the skins on the sweet potatoes.

Q: What is a natural pressure release for Instant Pot Sweet Potato Carrot Ginger Soup?
A: Letting pressure come down naturally without quick-releasing.

Q: How long does it take to make Instant Pot Sweet Potato Carrot Ginger Soup?
A: Total time is around 30 minutes.

Q: What toppings can you add to Instant Pot Sweet Potato Carrot Ginger Soup?
A: Coconut milk, cilantro, pepitas or pumpkin seeds.

Now, let’s get to that yummy soup, shall we?!

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Instant Pot Sweetpotato Carrot Ginger Soup

This Instant Sweetpotato Carrot Ginger Soup is ready in under 30 minutes, loaded with vitamins and nutrients! Your family will love it!

Course 30 Minutes or Less, dinner, Lunch, Soup

Keyword heallthy, healthy dinner, healthy lunch, healthy recipe, instant pot, soup, sweet potato, sweetpotato

Prep Time 5 minutes minutes

Cook Time 28 minutes minutes

Servings 6

Calories 250kcal

Author Julie Lopez, RD

Equipment

• 1 Instant Pot

Ingredients

• 2 tablespoons olive oil
• 1 large yellow onion diced
• 4 cloves garlic minced
• 2 tablespoons fresh ginger minced
• 4 cups low-sodium vegetable broth plus more if needed
• 1 cup full fat canned coconut milk or heavy cream
• 4 cups sweetpotatoes diced
• 2 cups carrots peeled and chopped
• 1/2 teaspoon salt
• 1/3 teaspoon ground cinnamon
• 1/4 teaspoon cayenne pepper optional
• 1/8 teaspoon ground cloves
• Pinch ground black pepper

Optional toppings:

• Drizzle of coconut milk
• Chopped fresh cilantro
• Pepitas

Get Recipe Ingredients

Instructions

• Select SAUTE function on HIGH and wait for it to read HOT. Add oil and once shimmering, cook the onion for 2 minutes.
• Add garlic, and ginger and cook for another 30 seconds.
• Add the broth, coconut milk, sweetpotatoes, carrots, salt, cinnamon, cayenne pepper (if using), and black pepper. Stir to combine.
• Close and lock the lid, point the valve to Sealed, then, manually set the timer to pressure cook for 10 minutes on high pressure.
• Once done, do a 15-minute natural pressure release, then, open the lid carefully.
• Puree the soup using an immersion blender or a high-powered blender. If the soup is too thick add more warm broth. Note: If using a traditional blender, allow the soup to slightly cool before blending and blend small batches at a time.
• Garnish with a drizzle of coconut milk, cilantro, and pepitas.

Notes

Do you have to peel the sweetpotatoes?
Nope! Keep them on for extra fiber. If your blender is powerful enough it will blend right up. If you prefer to peel then, you can do that too!

What is natural release?
It’s when you allow the pressure to go down on its own (not opening the pressure valve). As the temperature inside the Instant Pot decreases, the pressure decreases slowly. Then release the pressure valve to release the remaining pressure.

Nutrition

Calories: 250kcal | Carbohydrates: 29g | Protein: 4g | Fat: 14g | Saturated Fat: 9g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 280mg | Potassium: 588mg | Fiber: 6g | Sugar: 9g | Vitamin A: 19743IU | Vitamin C: 8mg | Calcium: 57mg | Iron: 1mg

The post Food Rx: Instant Pot Sweetpotato Carrot Ginger Soup appeared first on Healthy Family Project.

We’ve teamed up with Julie Harrington, registered dietitian and culinary nutrition chef in a series focusing on the important role food plays in overall health. In today’s Food Rx episode, we’re talking about all things sweetpotatoes and we have three delicious Sweetpotato Breakfast Boat recipes, so be sure to watch the video. Disclosure: This post is sponsored by The North Carolina SweetPotato Commission. All opinions are our own.

Sweetpotatoes have a plethora of nutritional benefits. They are a starchy root vegetable high in fiber and contain a whole range of vitamins and minerals. They’re also a great source of antioxidants which help protect the body against disease. Surprisingly, sweetpotatoes provide a plant-source of calcium, helping to facilitate strong and healthy bones.

While regular potatoes are nutritious, sweetpotatoes have more bang for your buck. Sweetpotatoes have the better ability to strengthen and support your immune system. The presence of beta carotene, vitamin A, and vitamin C all contribute to the sweetpotato’s immune boosting properties. Vitamin A is also great for your eyesight and skin.

The abundance of non-heme iron found in them helps red blood cells carry oxygen throughout the body more efficiently. Non-heme iron is better absorbed accompanied with vitamin C (which sweetpotatoes already have!) The potassium in sweetpotatoes also helps to regulate blood pressure.

With sweetpotatoes being rich in fiber, it helps you stay full and satiated throughout the day, as well as helps to improve gut health. But did you know that fiber also helps prevent cancer, manage heart disease, and regulate blood sugar. Talk about a super root!

How to select and store sweetpotatoes:

Picking out the right sweetpotato from the produce section can be made easier when you know what to look for. Start off by seeking a sweetpotato that is smooth, clean, and firm textured. Also be sure it has no cuts, bruises, or discoloration.

Once you’ve purchased the perfect sweetpotatoes you must store them correctly to preserve their perfection. Find a cool, dark, and ventilated place to store them, like a pantry. Be sure to avoid storing them in the refrigerator. This will produce a hard center and unpleasant taste. Other areas, such as beneath the sink and next to large appliances, should also be avoided. These areas tend to get warmer than desired when it comes to sweetpotato storage.

Another quick and easy tip for your sweetpotatoes is to store them in a perforated plastic or paper bag. This is the best environment for promoting a long and stable shelf life. Also be sure to avoid washing your sweetpotatoes before storing. The dampness can promote early spoiling.

Incorporating sweetpotatoes all year round:

Sweetpotatoes are available year-round because of North Carolina’s unique storage capabilities, so there’s no excuse to be skimping out on these taters. They can also be adapted for breakfast, lunch, dinner, and even for dessert. Another great way to incorporate more sweetpotatoes in your diet is by swapping them in for another food in a recipe. One food that can easily be swapped with sweetpotatoes is pumpkin. Any time you would use pumpkin puree can be swapped 1:1 for sweet potato puree. You can also cook them in a variety of ways so you never get bored of them. They can be baked, roasted, grilled, pureed, mashed, etc.

Fun Facts:

Did you know that sweetpotato is actually one word? Who knew! Or that the flesh of a sweetpotato can come in a variety of colors like orange, white, and purple. How about the fact that February is National Sweetpotato Month, or that the sweetpotato is North Carolina’s official vegetable? The United States alone produces 2.5 billion pounds of sweetpotatoes annually, while 260 billion pounds are produced globally each year.

Now that you know all about this incredible orange superfood, watch Chef Julie make Sweetpotato Breakfast Bowls – 3 ways! Breakfast is served 🙂

I also wanted to include the Sweetpotato Breakfast Boat recipes below so that you can print them and save them for later. These are definitely healthy breakfast recipes you will want to make again and again. Be sure to prep the sweetpotatoes ahead of time, then you can use them all week for breakfast. I love meal-prepping when I can. It saves so much time!

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Baked Sweetpotatoes

Serve baked sweetpotatoes as a side to your favorite meal, or use them as a base to Breakfast Sweetpotato Bowls!

Cook Time 45 minutes minutes

Calories 583kcal

Author Julie Lopez, RD

Ingredients

• 3 sweetpotatoes

Get Recipe Ingredients

Instructions

For the oven

• Preheat the oven to 425°F. Wash and scrub potatoes.
• Using a paring knife to pierce into the sweet potatoes, and loosely wrap each sweet potato in aluminum foil. Place on a baking sheet.
• Roast for 40 to 50 minutes, or until puffed up and soft inside when pierced with a fork.

For the Instant Pot

• Wash and scrub sweet potatoes. Using a paring knife, pierce sweet potatoes.
• Set a heatproof trivet or steamer basking in a 6-quart Instant Pot or electric pressure cooker. Add 1 cup of water and place the sweet potatoes on the trivet.
• Lock the lid and seal the valve. Set to cook for 18 minutes on HIGH pressure for medium potatoes or 25 minutes for large potatoes.
• When the cook time is up, let the pressure naturally release for 10 minutes. Quick release any remaining pressure. Open the pressure cooker and remove the sweet potatoes with tongs.

Nutrition

Calories: 583kcal | Carbohydrates: 136g | Protein: 11g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 373mg | Potassium: 2285mg | Fiber: 20g | Sugar: 28g | Vitamin A: 96188IU | Vitamin C: 16mg | Calcium: 203mg | Iron: 4mg

Now that you have your baked sweetpotatoes ready, let’s make some breakfast! You are going to love this Banana PB&J Sweetpotato Breakfast Boat

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Banana PB and J Sweetpotato Breakfast Boat

Switch up your traditional peanut butter and jelly and make this sweetpotato breakfast boat topped with your favorite nut butter, jelly and fresh fruit.

Course 30 Minutes or Less, 5 ingredients or less, Breakfast, Breakfast & Brunch

Keyword 30 minute meals, breakfast, breakfast recipes, healthy breakfast, sweet potato, sweet potatoes, sweetpotato

Prep Time 5 minutes minutes

Servings 2

Calories 365kcal

Author Julie Lopez, RD

Ingredients

• 1 baked sweetpotato
• 1 banana sliced
• ¼ cup strawberries chopped
• 4 tbsp peanut butter
• 2 tbsp Strawberry Chia Jam We made ours with this recipe, but you can also use store bought

Get Recipe Ingredients

Instructions

• Cut the baked sweet potato in half. Gently scoop out the flesh of the sweet potato, mash with a fork, then restuff into the sweet potato skin.
• Each half layer slices of banana and strawberries. Drizzle with peanut butter and strawberry chia jam.

Notes

Feel free to substitute the peanut butter for your favorite nut butter or nut free alternative.

Nutrition

Calories: 365kcal | Carbohydrates: 52g | Protein: 10g | Fat: 17g | Saturated Fat: 3g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 8g | Sodium: 200mg | Potassium: 810mg | Fiber: 7g | Sugar: 21g | Vitamin A: 16071IU | Vitamin C: 18mg | Calcium: 57mg | Iron: 2mg

Blueberry Maple Sweetpotato Breakfast Boat is topped with fresh in-season blueberries, maple syrup and a little crunch. Perfect for breakfast, brunch, or even a sweet treat at lunch.

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Blueberry Maple Sweetpotato Breakfast Boat

Make breakfast your favorite meal of the day with this Blueberry Maple Sweetpotato Breakfast Boat. Easy to make, healthy, and delicious!

Course 30 Minutes or Less, Breakfast, Breakfast & Brunch, Snacks

Keyword breakfast, breakfast recipes, healthy breakfast, sweet potato, sweet potatoes, sweetpotato

Prep Time 5 minutes minutes

Servings 2

Calories 349kcal

Author Julie Lopez, RD

Ingredients

• 1 baked sweetpotato
• 2 tbsp maple syrup
• 2 tbsp almond butter
• ¼ cup blueberries
• 2 tbsp pecans
• 2 tsp chia seeds

Get Recipe Ingredients

Instructions

• Cut the baked sweet potato in half. Gently scoop out the flesh of the sweet potato, mash with a fork, then restuff into the sweet potato skin.
• Drizzle each half of the sweet potatoes with maple syrup, almond butter. Sprinkle on blueberries, pecans, and chia seeds.

Nutrition

Calories: 349kcal | Carbohydrates: 45g | Protein: 7g | Fat: 17g | Saturated Fat: 1g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 9g | Trans Fat: 1g | Sodium: 66mg | Potassium: 617mg | Fiber: 8g | Sugar: 20g | Vitamin A: 16049IU | Vitamin C: 5mg | Calcium: 145mg | Iron: 2mg

We are switching from sweet to savoy with this Bacon, Egg, Cheese Sweetpotato Breakfast Boat. Topped with all your favorite breakfast foods, you will love this one!

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Bacon, Egg, Cheese Sweetpotato Breakfast Boat

Layer all your favorite breakfast foods on top of a nutritous baked sweetpotato for an incredibly delicious breakfast idea!

Course 30 Minutes or Less, Breakfast, Breakfast & Brunch, Nut Free

Keyword 30 minute meals, breakfast, breakfast recipes, healthy breakfast, sweet potato, sweet potatoes, sweetpotato

Prep Time 2 minutes minutes

Cook Time 10 minutes minutes

Servings 2

Author Julie Lopez, RD

Ingredients

• 1 baked sweetpotato
• 2 Eggs
• ¼ cup cheddar cheese shredded
• 2 slices bacon cooked and crumbled
• 2 tbsp chives thinly sliced

Get Recipe Ingredients

Instructions

• Preheat oven to 350 degrees F. Line a baking sheet with parchment paper.
• Cut the baked sweet potato in half. Gently scoop out the flesh of the sweet potato, mash with a fork, then restuff into the sweet potato skin. Place on the baking sheet.
• Using the back of a spoon, make a well in the sweet potatoes. Crack an egg into each sweet potato half. Sprinkle with cheddar cheese.
• Bake in the oven for 2-10 minutes or until eggs are cooked to desired doneness.
• Remove from oven and sprinkle with bacon and chives.

Notes

Makes 2 servings

Looking for more delicious ways to enjoy sweetpotatoes? Here are a few of our favorite sweetpotato recipes:

• Healthy Chocolate Ice Cream – Made with Sweetpotatoes!
• Sweetpotato Chocolate Chip Muffins
• Sweetpotato and Apple Casserole
• Roasted Sweetpotato Taco Bowls

Notes about our sponsor:

The North Carolina SweetPotato Commission was founded back in 1961 with only six original charter members. Fast forward to present day and the Commission now has over 400 farmers along with their packers, processors, and business associates belonging to the commission. The NC Sweetpotato Commission is a non-profit organization focused on promoting sweetpotato consumption through education, promotional activities, research, and honorable horticultural practices. Thanks to these efforts North Carolina has been the number one state in terms of sweetpotato production since 1971.

Their name is a bit different in that it is typed out as North Carolina SweetPotato Commission with a Capital P for emphasis.

The post Food Rx: Health Benefits Of Sweetpotatoes + 3 Sweetpotato Breakfast Boats Recipes appeared first on Healthy Family Project.

We’ve teamed up with Julie Harrington, registered dietitian and culinary nutrition chef in a series focusing on the important role food plays in overall health. In today’s Food Rx episode, we’re talking about all things apples and we have a delicious Creamy Peanut Butter Ricotta Apple Dip recipe, so be sure to watch the video. Disclosure: This post is sponsored by Arctic Apples. All opinions are our own.

It’s no secret that we love apples. You will find dozens of apple recipes here on the blog. While apples tastes great in both sweet and savory dishes, we actually love apples not only because they taste great, but because of the many health benefits. So be sure to scroll down to watch Julie discuss the health benefits of apples, how they make for a deliciously easy snack, and how they encourage getting kids involved in the kitchen. Video below!

Health Benefits Of Apples

• Apples contain soluble fiber and polyphenols that have been linked to a lower risk of heart disease and stroke.
• The high fiber content of apples helps control blood sugar levels and aids in digestion.
• Apple skin is rich in antioxidants that can aid in reducing inflammation, regulating immune health, and protecting the lungs from oxidative damage.
• One medium-sized apple contains 14% of your daily recommended intake of Vitamin C.

You’ve all heard the saying “An apple a day keeps the doctor away“, well, it’s not just a saying! As you can see, there are many health benefits to enjoying an apple.

But, sometimes enjoying an apple isn’t all that convenient, is it? Whole apples don’t fit in bento boxes, they aren’t super convenient for a grab and go snack, and if the kids make the yummy peanut butter ricotta apple dip recipe below, you may not want them cutting up the apple on their own.

And that’s why we love Arctic Apples.

In this episode of Food Rx, Julie discusses not only the health benefits of apples, but the many reasons to make sure you have Arctic Apples in your refrigerator this season. And beyond 🙂

Arctic Apple Varieties

• Arctic® Granny – tart and crisp
• Arctic® Golden – sweet and crunchy
• Arctic® Fuji – Coming Soon

Why we love Arctic Apples

Arctic Apples are non-browning, packable and snackable. They are perfect for adding to yogurt parfaits, lunchboxes, on top of salads, in sandwiches and wraps, on snack boards, as dessert and so much more!

Where to buy Arctic Apples

Purchase Arctic® apples online through Amazon Fresh in select markets or through the Flavor Wave app in Los Angeles.

Creamy Peanut Butter Ricotta Arctic Apple Dip FAQs

Q: How long does peanut butter ricotta apple dip take to make?
A: This easy apple dip comes together in just 3 minutes.

Q: What can you use instead of ricotta cheese?
A: Greek yogurt or cottage cheese could substitute for the ricotta.

Q: Does peanut butter ricotta apple dip require any cooking?
A: Nope, this is a no-bake apple dip perfect for snacking.

Q: What apple varieties work best for peanut butter ricotta apple dip?
A: Arctic Apples are recommended, but any crisp apple like Honeycrisp or Gala will work well.

Q: Is this peanut butter apple dip kid-friendly?
A: Yes, it’s creamy, sweet and perfect for kids and adults!

Q: Can you make this dip ahead of time?
A: The dip can be prepared 1-2 days in advance and stored covered in the fridge.

Ok, now, let’s make that delicious Peanut Butter Ricotta Apple Dip shall we?

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Creamy Peanut Butter Ricotta Arctic Apple Dip

Looking for the perfect apple dip? Then look no further than this easy Ricotta Peanut Butter dip. Ready in just minutes, it's great as a snack or dessert!

Course 30 Minutes or Less, 5 ingredients or less, Desserts, Snacks

Keyword easy desserts, healthy desserts, healthy snacks, snacks

Prep Time 3 minutes minutes

Calories 639kcal

Equipment

• Bowl

Ingredients

• 1 cup ricotta
• 2 tbsp smooth peanut butter
• 1 tsp honey
• ¼ tsp cinnamon
• Arctic Apples
• Optional: 1 tbsp mini chocolate chips

Get Recipe Ingredients

Instructions

• Add your ricotta to a bowl and use a fork to whisk until light and fluffy.
• Mix in peanut butter, honey and cinnamon until well combined.
• Top with mini chocolate chips if desired
• Enjoy with Arctic Apples

Nutrition

Calories: 639kcal | Carbohydrates: 20g | Protein: 36g | Fat: 48g | Saturated Fat: 24g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 17g | Cholesterol: 125mg | Sodium: 354mg | Potassium: 472mg | Fiber: 2g | Sugar: 9g | Vitamin A: 1096IU | Vitamin C: 1mg | Calcium: 528mg | Iron: 2mg

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