Little changes can make a BIG environmental impact. Go green and reduce your carbon footprint or live a more eco-friendly life with these tips to make an impact today!

Earth day is April 22, and that day always showcases so many inspiring ways to get a little “greener” in everyday life. While you may not think that the choices you make have an impact, they really do!

Disclosure: This post contains Amazon affiliate links which means we may receive a commission if you click a link and purchase something that we have recommended. 

“It’s only one plastic straw…said 8 billion people”

Did you know?

• Leaving the water running while you brush your teeth can waste about 5 gallons of water.
• Around the world, nearly a million plastic bottles are sold EVERY MINUTE.
• Roughly one-third of the food produced every year – around 1.3 billion tons and valued at $1 trillion – is wasted or lost, enough to feed 3 billion people.

There are BIG things you can do like buying an electric car or installing solar panels on your house to curb your carbon footprint. But there are also tons of small things that will add up with a big impact. If those facts above weigh heavy on you, know that you can start today toward a more eco-friendly lifestyle.

If you’re looking to get started on your sustainability journey, or for additional ways to “go green” as a family, here are 52 easy ideas (one for each week of the year!)

Eco-Friendly Tips and Recommendations

Using Less Plastic & Recycling More

• Don’t forget your reusable shopping bags when heading to the grocery store. Keep them in your car for shopping trips. Make sure to take them out and wash them frequently.
• Skip plastic Ziplock bags and opt for reusable silicone ones instead. 
• Recycle all those plastic containers, newspapers, egg cartons and more. 
• Buy a reusable water bottle you can refill instead of buying bottled water.
• Say bye to plastic straws and hello to reusable ones. There are so many stainless steel and silicone ones to choose from.
• Don’t brown bag it – get a reusable lunch tote and containers for packing your familys’ lunches. 
• Donate or sell unused items (housewares, clothes, toys, books, furniture etc.) instead of throwing them out.
• Swap disposable plastic wrap for reusable beeswax wrap.
• Don’t cover your baking sheets with aluminum foil, instead use a reusable silicone baking mat, like Silpat.
• Buying online? Opt for your items to come in less boxes/deliveries.
• Save toilet paper rolls, paper towel rolls, plastic fruit cup containers, etc. for arts and crafts projects with your kids.
• Don’t take disposable cutlery and napkins with your take-out food.

Preventing Food Waste

• Buy in-season produce = less transportation to get it to store. Plus it’ll be fresher and cheaper.
• Save those veggie scraps! Store your vegetable odds and ends in a freezer bag until full. Then, make your own veggie stock for soup.
• Go meatless at least once a week. Adding more plant-based foods to your diet is not only great for your health, but also for the environment. Plant-based foods emit fewer greenhouse emissions than other foods.
• Don’t let those fruits and veggies go bad – freeze them for later! Check out these tips for how-tos.
• Plan your meals BEFORE you head to the store. It’ll cut down on extra food purchases and set you up with a plan for the week. 
• Know when and when not to toss out food. Expiration and sell-by dates aren’t always the same and can lead to you tossing otherwise good food. The FoodKeeper app can help you see the shelf life of common foods. 
• Properly store your fruits and vegetables so they last longer. We break down 60+ items on our Produce Tips page.
• Join a CSA (community supported agriculture) and receive local, farm-fresh goodies straight to your doorstep.

Gardening & Composting Ideas

• Plant a garden. Whether you have a large backyard or just a small windowsill, planting fruits, vegetables and herbs can have a big impact. 
• Start a compost pile and add to your garden to enrich the soil.
• Regrow your fruits and veggies! Green onions, lettuce, pineapple and more can all be regrown and save you money.
• Plant native to your area – all places have ecological significance – even your yard!
• Install a rain barrel and use the rainwater to water your plants.
• Water smartly! Water evaporates more easily during the hotter parts of the day. Stick to watering in the morning or evening.

Saving Energy & Water at Home

• Turn off lights as you exit each room to conserve energy and save on your electricity bill.
• Turn off the water when you brush your teeth, wash your hands or shave.
• Switch your regular light bulbs for energy-efficient bulbs. LED light bulbs can be more expensive up front, but tend to last longer and will save energy (and on your electricity bill) over time.
• Go paperless, billing that is. Opt to get your bills via email and pay them online or over the phone.
• Turn up the thermostat when you leave the house to save energy and cut down on your electricity bill.
• Wash dishes in the dishwasher instead of by hand to save water.
• Install low-flow showerheads, faucets and toilets.
• Unplug appliances and other items when not in use to avoid “phantom” electricity consumption.
• Wash your clothes in cold water and only wash when you have a full load.
• Check your sprinklers regularly to ensure they’re watering your grass, not the sidewalk or driveway.
• Take shorter showers.
• Use smaller appliances like a slow cooker, air fryer or Instant Pot instead of turning on the oven.
• Buy eco-friendly appliances.
• Turn off your computer when it’s not in use.
• Fix leaky faucets, toilets, etc. to save water.

More Eco-Friendly Lifestyle Tips

• Spend more time outdoors. Plus, fresh air is good for the soul.
• Borrow books from the library instead of purchasing them.
• Read your favorite newspaper or magazine online instead of reading the paper versions.
• Adopt pets instead of getting them from a breeder. There are so many pets out there who need a family!
• Use eco-friendly cleaning products at home. A lot of chemicals used to clean our clothes, dishes, and house end up causing damage to our planet and its biodiversity.
• Carpool to work or school, or ride your bike!
• Shop at bulk food stores (and bring your own containers) for dry goods, nuts and other items you use frequently.
• Repurpose glass jars for storing leftover, dry goods and more in your kitchen and house.
• Swap your sunscreen for a mineral-based sunscreen. Look for sunscreens made with zinc oxide or titanium dioxide, they’re safer for the ocean.
• Buy second-hand clothes or shop sustainable clothing brands.
• Skip the elevator and take the stairs.

The post Easy Ways to be Eco-Friendly Every Day appeared first on Healthy Family Project.

Earth day is April 22! If you’re looking for easy ways to celebrate at home, we’re sharing 6 ideas below. Learn more from these Earthy Tips so we can give back to Earth and care about it.

Earth Day is a reason to take a look at how you’re doing at home and in the kitchen when it comes to being more mindful about what we’re eating, how we’re getting it to the table, and what happens after the meal is over.

Few tips for celebrating Earth Day

Plant a garden.

Gardening is fun activity for the whole family. Even toddlers can help with planting and watering the plants. Container gardens are a great way to accommodate small spaces. Tomatoes, lemons and herbs are just a few of the things that are easy to grow in a pot.

A fun idea is to plant a theme garden. A spaghetti sauce garden can include tomatoes, bell peppers, onions and herbs. A salsa garden might include tomatoes, jalapenos, onions and cilantro.

For more gardening tips, check out some of our other gardening posts.

Start a produce co-op to share with gardener friends.

Last year, I started a produce co-op in my neighborhood. We have an online group to post when we have produce to share. Sometimes we might have more tomatoes, cucumbers or squash than we can use or process before it spoils, so sharing the bounty is a handy option. This Build Your Own Salad would be a great way to use up extra produce.

Start a compost pile.

Fruit and vegetable peels can add up and instead of throwing them in the trash, a compost pile is a natural way to let the waste work for good. Once the compost is ready, it is full of nutrients and can be added to your garden. Compost containers come in all shapes and sizes at garden centers, online or you can build your own to work in different spaces.

Another great option for all those produce odds and ends? Freeze them and make you own homemade veggie stock! Here’s how.

Go meatless one day a week.

Adding more fruits and vegetables to your diet is not only good for your body with all the extra vitamins and minerals, but it’s also good for the planet. Growing and producing fruits and vegetables creates fewer greenhouse emissions than the production of other food items. Here are 25 delicious and healthy meatless recipes to try.

Choose seasonal, local produce.

Seasonal produce is often less expensive because it is more plentiful and easier for farmers to grow. Produce grown far away is just more expensive to grow! You’ll also be helping reduce the amount of fuel it takes to transport the food. Check out our What’s in Season guide for what fresh fruits and vegetables are in-season each month.

Preserve seasonal produce to enjoy year-round.

Take advantage of fresh produce sales or the bounty from your garden by freezing or canning produce. You’ll not only save money but you can feel good knowing your choices today can be enjoyed all year long.

It’s simple to be a bit more mindful about the way we enjoy the foods we eat. Choose one new idea and before long it might just become a habit! For more ideas to reduce food waste at home, check out these 7 tips!

The post Easy Tips to Celebrate Earth Day At Home appeared first on Healthy Family Project.

If you are looking to regrow some fruits and veggies, reduce your food waste, or make trips to the grocery store, look no further than these ideas on regrowing some of them. This can be a fun way to keep the kids busy and learning at home.

In our podcast Episode 51, we talked with Tanya Acosta, who shared with us about mastering distance learning and even provided us with a fun free downloadable you can use to turn this into a true science experiment and help your family learn about produce. 

We are trying a few of these in our house like green onions (which I think is the easiest) and even celery.

Regrow Fruits and Vegetables

How To Regrow Green Onions 

1. Chop off root ends (about 2 inches) and place in small glass with an inch of water. 
2. Refresh water every few days and watch your green onions regrow within days. 
3. Cut off as needed from the top. The green onions will continue to grow if left in water.

Learn How to Regrow Celery

1. Chop off the base of the stalk, rinse it, and put it in a shallow cup of warm water in a well-lit area. 
2. Change the water every few days. 
3. You should see significant signs of growth within five days or less, depending on how much sunlight you have available. Then, Celery will start growing!

How to Regrow Pineapple

Pineapples are hardy plants that like warm weather and good soil that is well composted. There are three ways to plant pineapples: from seed, from suckers and from the crown of the pineapple. The crown and suckers are planted in almost the same manner, but the seeds will require more attention.

Planting a Pineapple crown

A Pineapple crown is the leafy top of a pineapple like the ones that can be purchased in the local grocery stores. To remove the crown, twist the top and the crown will separate from the pineapple, leaving a cone shape at the base. Be careful not to get cut when twisting the top off, it is pointed and sharp. 

A good pair of gloves will help in this step of removing the top.  At this point, take time to cut away any fruit that is attached to the bottom of the crown. Any excess fruit will damage the crown roots and they will rot. causing the plant to die.

Next, pull off the bottom one or two inches of leaves, but be careful not to tear the plant base while doing this. When done, the pineapple will have a root base with a couple of inches above it for a stem. The roots should already be forming and look like little pimples in between the leaves that were removed.

The pineapple is now ready to plant.

1. Set the top of your pineapple aside and allow to dry for a day or two. 
2. Once dry, plant in soil. Depending on your soil and daily temperature, you can choose to plant in the ground or in a pot. If you are somewhere that doesn’t allow for warm weather year-round, you can grow your pineapple in a pot indoors, but they do need about six hours of sunlight a day. 

How To Regrow Tomatoes 

1. Remove the seeds from your tomato, soak for about an hour.
2. Allow to fully dry and plant in soil within seven days. If it’s not quite spring yet in your home, you can start your seeds indoors in an old egg carton or other small container and plant outdoors when you are ready. Your kids will be astonished to see you grew a tomato from your tomato!

Let’s Regrow Potatoes

1. Cut potatoes so that each piece has at least two “eyes.” 
2. Let them sit out at room temperature overnight until they’re dry. 
3. Plant them in soil 8 inches deep and spaced 1 foot apart.

How To Regrow Avocado 

1. Clean the pit and remove any avocado remains. Towel dry. 
2. Push 4 toothpicks into the pit to create an X (you’ll want to place the pit pointy side up in the next step). 
3. Place avocado pit over small bowl or glass jar (pointy side up) using the toothpicks to hold it up. Add enough water to the bowl so that half of the pit is submerged. Place in sunlight and change water every 1-2 days. 
4. After about 3-6 weeks, the pit will begin to split open. In a few additional weeks, a stem, leaves and root will begin to grow. 
5. After about 3 months, when the “tree” is about 7-8 inches, plant in a pot.

Regrow Romaine Lettuce

1. Chop off bottom of the Romaine heart, leaving a few inches. 
2. Place in bowl with ½-inch of water. Keep in a sunny place and change water daily. 
3. Once it starts to sprout (after a few days), plant those sprouts directly in your garden. Harvest when about 6-8 inches tall.

How To Regrow Carrots

1. Cut tops off of your carrots. You’ll need about an inch of the root.
2. Stick toothpicks into carrot tops and place on top of a small glass. Fill with enough water to barely touch the bottom of the carrot top.
3. Place in a sunny spot and add water daily to keep the water touching the bottom of the carrot top. 
4. The carrot tops will start to grow roots in about a week.

Show us what you’re regrowing!

Join us in the Healthy Family Project Facebook Group to show us what you are growing, or leave us a comment here. Are you regrowing fruits and veggies from scraps in your kitchen? We want to see! Tag us on social media using #healthyfamilyproject or tagging @healthy.family.project

The post How To Regrow Fruits and Vegetables from Scraps appeared first on Healthy Family Project.

Thinking about starting a garden but not sure where to start – or worse, feel like you’re cursed with a “black thumb”? Check out these beginner gardening tips that anyone can easily master.

I’m by no means an expert gardener, but I do have some tips to share for those of you out there who want to grow. There’s something about nurturing a plant from seed to harvest or bloom that is so satisfying.

It’s fun for kids too, and allows them to understand the process of growing and even the process of growing your own food. My planting/gardening skills come from a lot of trial and error. RIP to many 🌿.

Pay Attention to Planting Zones

First things first, If you are planting outdoors and from a seed, I highly recommend checking the back of your seed packet for suggested zone and timing for planting. It makes a difference!

Your planting zone will make huge difference in the success of your plants. It’s often confusing because seeds and plants often sold in your zone are not actually even suited for your region of the U.S. As if us beginners need more confusion!

The lesson here, check your seeds and plants (if you choose to plant a mature plant) before you purchase for outdoor planting. Some plants not necessarily suited for your region may do well indoors though so don’t feel discouraged if you love the look of something you find.

A little research will help you on your way. Here’s a good resource to know what grows best where and what to plant when.

Think Inside the Pot (for growing your own food)

A few simple edible plants you can get started with and easily grow in pots are grape tomatoes, mini bell peppers, banana peppers, lettuce and herbs.

Surprisingly, lettuce only needs a 6-inch-deep pot as they have very shallow roots. The same goes for kale! Radishes can grow in a 4-inch pot.

If herbs is where your mind is going, mint is a great herb to get started with because it grows like a weed and is really easy to care for. Just keep your mint hydrated! Basil is fairly easy to grow as well as cilantro, rosemary and thyme.

Attract Pollinators

I highly recommend planting pollinator-attracting plants, like annuals, perennials and shrubs, throughout your growing area. Pollinators, like bees and butterflies, will help your plants flourish and you can feel good knowing that you are helping plants all over the world thrive by supporting pollinators.

Hydrate but Don’t Overwater!

We talk a lot about hydrating here at Healthy Family Project, but when it comes to plants, be careful not to overwater! When I first started growing, I thought every plant should have constant water.

Wrong! Pay attention to your plants, if you “listen” it’s easy to figure out what they need. But you can also check out this post 10 Tips for Watering Plants Growing in Containers.  

Trim, trim, trim!

I used to hum the Lorax song in my head as I watched my hibiscus bushes grow out and up and then someone at my local nursery compared my plants to hair and it hit me.

I heard my mom in my head explaining why I had to get a haircut. Of course! It’s so your hair can be stronger and healthier. Same with plants. Cut them back and trim them often. They might look a little blah for a week or so, but come back more beautiful and lasting longer.

Enrich the soil

I usually stick with pots for edible plants so I can control the soil. Did you know you can use things like leftover coffee grounds and eggshells to fertilize your soil?

I keep a cup near my coffee maker and dump the grounds all week. I mix with water on the weekend and my plants perk up right away. Crushed eggshells are also a great fertilizer and ward off some pests. I am not a scientist, but you can learn more about fertilizing naturally.

Ward off Pests

I have a lot of pests here in Florida and the soil in my location is meh for growing successful edible plants. If you have ideas on how to ward off pests, please leave in the comments! 🐜

This is an area I often struggle with. I’ve been using Neem oil as I don’t like to use harsh pesticides, but find I have to reapply often and stay vigilant. I know you can build your army of good bugs, like ladybugs, to help the fight, but can take some time.

Hoping my beginner tips help you navigate your planting. My best advice is to enjoy the process and take some time to appreciate all the goodness that comes from our Earth!

Be sure to listen to my recent podcast with Heather Manzo from the Allegheny Conservation District. She shares a lot of great tips on getting your small space started.

Here are a few of my go to gardening tools to get you started.

• The right gloves matter
• Trim away with these pruning shears
• Neem oil to help with fungus and pests
• Fence planters for over-the-fence herb planting

The post Gardening Tips for Beginners appeared first on Healthy Family Project.

This episode of the Healthy Family Project podcast is all about how to get started with gardening. Heather Manzo gives us a crash course on different types of gardening and what to consider before deciding which style best suits your space and lifestyle.

Gardening is a relaxing hobby that requires a decent time commitment but offers big rewards and positively impacts the environment. Whether you have a small balcony or large backyard, you can work with your space and choose plants that can thrive in your environment.

From edible landscapes and container gardens to flower beds and indoor gardens, it’s all about balancing your goals with your limitations. Heather gives us a crash course on different types of gardens and their benefits, plus useful tips to help you succeed and work on your green thumb.

Listen to the episode

What We Cover:

Want to skip straight to a hot topic? See timestamps below. But of course, we recommend listening all the way through to get all the great tips and tricks!

• 2:45 Get to know Heather
• 4:47 How can beginners get started with gardening?
• 6:23 Limitations to consider when deciding what to do with your space
• 8:06 Beginner-friendly plants
• 11:05 What are companion plants?
• 12:46 How to select native plants for your garden?
• 14:08 What is a plant palette?
• 16:20 What are the benefits of container gardening?
• 20:20 How to attract bees and butterflies?
• 27:07 What you need to know about soil and composting?
• 32:33 What can the act of nurturing a seed do for us?
• 35:40 Hot takes

About Our Guest, Heather Manzo

Heather Manzo is the executive director at the Allegheny County Conservation District. Heather is passionate about preserving the world around her and helping others discover how they can make a difference in our current environment. She practices permaculture and urban ag at her home, tends to grow pumpkin patches in her front yard, and in her free time documents the plants and people of wild places armed with hiking boots, a camera and plenty of trail mix.

Relevant Links

• 16 Gardening Tools for Kids
• How Gardening Can Improve Mental Health
• 4 Steps to a Backyard Garden
• 8 Fruits & Veggies You Can Regrow From Scraps
• 10 Beginner Steps to Starting a Garden
• How to Grow Milkweed
• USDA hardiness zone map
• Mother Earth News, ‘What to plant now tool’.
• Lead guidelines

Other Podcast Episodes to Check Out:

• Episode 64: Tips to Declutter Your Home
• Episode 48: Self-Care for Busy Families
• Episode 36: Dietitian-Approved Healthy Grocery Shopping Tips

Healthy Family Project Facebook Group

Join our Healthy Family Project Facebook group! This group will serve as a safe space for parents and caregivers to talk all about raising a healthy family – from dealing with a picky eater and tips to get more fruits and veggies onto plates to exercising as a family and mental health. We welcome all of you to join in!

Listener Survey!

Thank you so much for supporting the Healthy Family Project Podcast! We’d love it if you could take 5 minutes to let us know how we can bring you the best possible content for future episodes. Take the survey here.

Healthy Family Project Podcast

Conversations covering hot topics in the world of health, food and family with a dose of fun. Helping families ease their way into a new fresh and healthy world.

Be on the lookout for new bi-weekly episodes and don’t forget to subscribe on Apple Podcasts, Google Podcasts, Spotify or your favorite podcasting site. If you like an episode, make sure to leave a rating and comment.

If you are interested in being a guest on the Healthy Family Project podcast, contact amanda@healthyfamilyproject.com with your topic idea for consideration.

The post Episode 66: Small Garden, Big Environmental Impact appeared first on Healthy Family Project.

In Episode 18 of the Healthy Family Project podcast, we chat with Pamela Riemenschneider about how families can reduce food waste at home. Reducing food waste is a big concern for many families, with Americans wasting an estimated $218 billion dollars worth of food in 2017.

Pamela shares easy ways your family can help reduce food waste, ways to use all of your fruits and veggies, how to properly store fruits and veggies for longer shelf life, lunchroom waste and the truth behind expiration dates.

Pamela is a mom of two boys and the retail editor for Blue Book Services. She grew up in the world of fresh produce and has been part of the fresh produce industry for more than 10 years.

How Families Can Reduce Food Waste

We all have those times when we open the refrigerator and realize our leftovers from a week ago are still in there. Or a brand new container of berries have gone bad. It happens, we are busy and sometime we are scattered. In this Summer Replay: How Families Can Reduce Food Waste we give tips and tricks on how to help stop those moments from happening. Make sure to listen to the podcast and check out all of our other podcast episodes for more on meal planning and meal prep.

Healthy Bite Featuring Arctic Apples

Today, we’re snacking on Spiced Apple Quesadillas made with Arctic Apples® nonbrowning apples! This recipe comes together in no time with simple ingredients for a healthy snack or quick meal that your kids will love. Use pre-sliced apples from Arctic Apples® to cut down on prep time and clean-up.

Listener Survey!

Thank you so much for supporting the Healthy Family Project Podcast! We’d love it if you could take 5 minutes to let us know how we can bring you the best possible content for future episodes. Take the survey here.

Healthy Recipes & Tips in Your Inbox

Sign up for the Healthy Family Project e-newsletter to receive healthy recipe inspiration, our latest blog posts and more directly to your inbox each week. 

Healthy Family Project Facebook Group

Join our Healthy Family Project Facebook group! This group will serve as a safe space for parents and caregivers to talk all about raising a healthy family – from dealing with a picky eater and tips to get more fruits and veggies onto plates to exercising as a family and mental health. We welcome all of you to join in!

Listen to Summer Replay: How Families Can Reduce Food Waste

Want to skip straight to a hot topic? See time stamps below. But of course, we recommend listening all the way through!

• 3:04 Welcome, Pamela!
• 7:33 Easy ways families can reduce food waste at home
• 15:58 Tips to take full advantage of fruit and veggies
• 21:33 Healthy Bite Featuring Arctic Apples
• 25:30 Lunchbox/cafeteria food waste
• 32:45 Expiration dates vs best buy dates vs when food goes bad

Relevant Links:

• Long-Lasting Fruits & Vegetables for a Well-Stocked Kitchen
• 7 Tips to Reduce Food Waste & Save Money
• Guide to Storing Fresh Produce
• 10 Frozen Food & Veggies to Always Have on Hand
• Make Your Own Veggie Stock
• How to Keep Sliced Apples from Browning
• Foodkeeper App for Expiration Dates
• Produce Blue Book
• Produce with Pamela

Other Podcast Episodes to Check Out:

• Episode 52: Fresh Produce 101: How to Pick, Clean & Store
• Episode 45: Conquering Mealtime Struggles
• Episode 36: Dietitian-Approved Healthy Grocery Shopping Tips

Healthy Family Project Podcast

Conversations covering hot topics in the world of health, food and family with a dose of fun. Helping families ease their way into a new fresh and healthy world.

Be on the lookout for new bi-weekly episodes and don’t forget to subscribe on Apple Podcasts, Google Podcasts, Spotify or your favorite podcasting site. If you like an episode, make sure to leave a rating and comment.

If you are interested in being a guest on the Healthy Family Project podcast, contact amanda@healthyfamilyproject.com with your topic idea for consideration.

Make sure to Pin It!

The post Summer Replay: How Families Can Reduce Food Waste appeared first on Healthy Family Project.

We’re teaming up with Julie Harrington, registered dietitian and culinary nutrition chef, in a monthly series focusing on the important role food plays in overall health. Plus, we’re sharing kid-approved plant-forward recipes to add more fresh produce to your family’s diet!

Plant-based is the hot term in food today, but what does it mean exactly? And what are the benefits of incorporating more plant-forward foods into your family’s diet?

Let’s explore what a plant-based diet is, which foods are plant-based, the health benefits of a plant-based diet, and how to ensure you’re consuming the right nutrients.

What is a plant-based diet?

When you hear the term “plant-based,” what comes to mind?

It feels like you can’t go anywhere these days without seeing plant-based options in stores or on menus. Some examples include:

• Trendy non-meat options in grocery stores and restaurants, like the Beyond Burger and Impossible Burger.
• Walt Disney World adding over 400 new plant-based meal options across all parks and resorts.
• Taco Bell launching a “veggie mode” to automatically change their menu over to all plant-based options.
• The Oscars going plant-based earlier this year.
• Even products like laundry detergent and household cleaners are touting “made from plants” labels in hopes of hooking health- and environment-conscious consumers.

But what does it mean to adhere to a plant-based diet?

For starters, the term “diet” simply means a person’s eating pattern, although pop culture has spun it to mean “lose weight fast” and “buy our products.” In truth, there’s nothing dirty about the word “diet,” and it’s tailored to the individual to whom it nourishes.

A phrase like “plant-based diet” can be a little confusing as everyone defines it differently. While dietary preferences such as vegan and vegetarian have more specific definitions and even sub-groups (like lacto-ovo vegetarian), plant-based or plant-focused diets are a little less clear cut.

For some, a plant-based diet excludes all animal products (aka, a vegan diet). For others, it simply entails choosing more plant-based food sources over animal sources. This method is an easy way to make plants a main part of your diet without needing to completely eliminate dairy, eggs, meat, and fish.

Whether it’s described as plant-based or plant-forward, in general, these meal patterns emphasize including more plant foods — fruits, veggies, whole grains, legumes, seeds, and nuts — in your daily diet.

If you’re looking for plant-based recipes, here are 25 of our favorites!

Is a plant-based diet healthy?

This is contingent on how you personally define plant-based and how it works best with your lifestyle, but it’s safe to say that a diet that encourages increasing consumption of plant foods does come with health benefits.

If you are beginning to follow a more plant-based, plant-forward, plant-focused, or however-you-want-to-define-it eating regimen, focus on what you are adding instead of what you are limiting. Adding this positive approach to your outlook on a diet — which so often turns negative — not only encourages you to continue on that path, but makes it more fun! (This is especially crucial when trying to get your family members, especially little ones, to consume more fruits and veggies.)

What foods can you eat on a plant-based diet?

No foods are off-limits while following a general plant-based diet. It’s more about making plants the star of each meal and aiming for at least half your plate to consist of plant-foods. The focus is on:

• Fruits
• Vegetables
• Beans
• Legumes
• Nuts
• Seeds
• Whole Grains

If choosing to adhere to a vegan or vegetarian diet, then the following food types would be removed* from the diet.

Vegan

A vegan diet excludes all animal products, which includes eliminating the use of honey or beeswax, gelatin, and any other animal by-product ingredients or products — not just the meat itself. Many people choose to eat this way for ethical, environmental, or health reasons.

Lacto-Vegetarian

Lacto-vegetarians do not eat red or white meat, fish, fowl or eggs. However, the do typically consume dairy products like cheese, milk, and yogurt.

Ovo-Vegetarian

Ovo-vegetarians do not eat red or white meat, fish, fowl or dairy products. However, they do consume egg products.

Lacto-Ovo-Vegetarian

Lacto-ovo vegetarians do not consume red meat, white meat, fish or fowl. However, they do consume dairy products and egg products. This is the most common type of vegetarian.

* It’s also important not to put strict labels on your diet. Some may be following this form of diet for ethical or environmental reasons, which is based on personal preference. If you decide to stray from this style of eating, even if previously followed, that is okay too. 

What are the benefits of a plant-based diet?

A plant-based diet encourages all who partake to simply emphasize incorporating more plant foods into their regular diet, which consequentially has many health benefits.

Plants — including fruits, vegetables, plant-proteins, and whole grains — are full of vitamins, minerals, fiber, and antioxidants that provide your body with lots of natural energy and support a healthy immune system.

It’s no secret that most people — especially Americans — don’t eat the recommended amount of fruits and veggies every day. So, making the majority of your diet plant-based will up your produce ante, which is a nutritious choice. 

What are the benefits of fiber?

One major benefit of consuming more plants is the fiber that’s added to your diet. Fiber is a nutrient that most of us don’t consume enough, and it has tons of healthy perks.

Fiber helps make us full and keeps things moving in our digestive tract. It also reduces the risk of heart disease, certain types of cancer, and obesity.

How do plants help reduce inflammation?

The same tiny phytochemicals and antioxidants found in plants that boost an immune system work to resolve inflammation in the human body.

So why is this important? Prolonged inflammation can damage your body’s cells and tissue, and it has been linked to cancer and other inflammatory diseases like arthritis. A plant-based diet may protect you because it removes some of the triggers to these diseases, not to mention you’ll physically feel better and less bloated or puffy when you’re not inflamed.

Recipe Suggestion: 4 Easy Veggies to Blend into Any Recipe

How can I ensure I’m getting enough non-plant-based nutrients like protein and calcium on a plant-forward diet?

It’s important to maintain a well-balanced diet, even if 100% plant-based. If you’re looking to ease into a plant-based diet, check out Episode 4 of the Healthy Family Project Podcast for tips.

In the meantime, here are a few key nutrients to keep an eye out for.

Iron

Iron plays a key role in the production of red blood cells, which carry oxygen throughout the body. Plant-based sources of iron include but aren’t limited to:

• Beans
• Broccoli
• Raisins
• Wheat
• Tofu
• Iron-Fortified Cereals*

Iron found in non-meat sources is harder to fully digest. This is why it’s important to eat foods rich in vitamin C alongside iron rich foods, such as oranges and broccoli, to help your body absorb that difficult-to-digest iron.

*Fortified foods are those that have nutrients added to them that don’t naturally occur in the food.

Protein

Protein is an important nutrient for almost every part of your body. A 100% plant-based diet can get protein from sources like (but not limited to):

• Nuts
• Peanut Butter
• Seeds
• Grains
• Legumes

Non-animal products like tofu and soymilk also provide protein. Vegans, who consume no animal byproducts, have to consider getting enough “complete protein” to remain healthy, so these are good alternatives to meat for this nutrient.

Protein is made up of small parts called amino acids. A complete protein contains all the amino acids your body needs. Many plants have some of the amino acids, but not all. But you can create a complete protein by eating certain foods together (I.e., rice and beans).

Check out our list of 20 meat and nut-free sources of protein for more plant-forward protein options.

Calcium

Calcium builds strong bones and helps prevent osteoporosis. Soybeans and dark leafy greens like broccoli, bok choy, and kale are sources of calcium. Also, soy milk and juices are often fortified with calcium.

Vitamin B12

Vitamin B12 helps produce red blood cells and prevent anemia. This nutrient is primarily found in fish, shellfish, meat, and dairy products.

If not consuming any animal products, one can consume soy milk and some cereals, which are often fortified with vitamin B12. 

Plant-based family favorites

If you’re looking for some plant-based recipes to incorporate into your family’s regular menu rotation, we’ve got you covered. Check out these kid-approved plant-forward dishes:

• BBQ Jackfruit Sandwich with Avocado Slaw
• Caramelized Onion, Goat Cheese & Arugula Flatbread
• No-Waste Broccoli Veggie Nuggets
• Grilled Summer Vegetable Pizza
• Air Fryer Mexican Cauliflower Rice Taquitos

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 Plant-Based Diets appeared first on Healthy Family Project.

When trips to the grocery store are limited, it’s essential to stock up on fresh fruits and vegetables that last a long time so you can continue to create healthy meals at home. Here’s a list of 16 fresh produce items with a long shelf life to keep your kitchen well-stocked.

When stored properly, these fresh produce items can last weeks or even months. For more tips on how to pick, prepare and store your favorites fruits and veggies, visit our Produce Tips section!

1. Potatoes

With more than 600 types of potatoes sold in the US, the possibilities are endless. While potatoes sometimes get a bad rep, skin-on potatoes are full of Vitamin C, potassium and Vitamin B6. Whether you’re looking for healthy ways to top a baked potato, different ways to season roasted potatoes or just healthy potato recipes, we’ve got you covered.

How to Store Potatoes:

Store potatoes in a cool, dark place with good ventilation. Light exposure can cause them to turn green. A perforated plastic or paper bag offers the best environment.

Don’t store potatoes in the refrigerator! When stored at colder temperatures, the starch in a potato converts to sugar, resulting in a sweet taste and discoloration.

2. Onions

Onions are a staple in our kitchen and we use them in multiple meals each week. They’re essential to adding flavor to everything from soups and chili to meatballs and breakfast burritos.

How to Store Onions:

Onions should be kept in a cool, dry, dark place with plenty of air movement. Do not store onions in plastic bags, instead opt for a mesh bag. Cut onions can be stored in a sealed container in the refrigerator for up to 7 days

3. Apples

With so many varieties, apples can easily go sweet or savory and enjoyed as a snack, dessert, on a salad – the possibilities are endless! Check out these 40 Apple Recipes or this handy guide to apple varieties so you know which to use for snacking, cooking or baking.

How to Store Apples:

Store unwashed apples in a plastic bag in the crisper drawer of your refrigerator. Avoid placing apples near strong-smelling foods, such as onions or garlic, since apples can easily take of the odor of other foods.

4. Carrots

This kid-favorite veggie can simply be served with a side of ranch for dipping, roasted (bringing out a natural sweetness), steamed, or shredded and added to muffins, soups, mac n cheese, meatballs and more.

How to Store Carrots:

Refrigerate carrots in plastic bag for up to 2 weeks. Place a paper towel in the bag to absorb excess moisture (and change when it become saturated) and keep carrots from rotting.

5. Pears

Pears come in over 3,000 varieties! When selecting pears at the store, remember to Check the Neck. Apply gentle pressure to the neck of the pear with your thumb. If it yields, it’s ripe! Great for snacking, desserts, smoothies and more.

How to Store Pears:

Ripen pears at room temperature, on the counter or in a fruit bowl. Do not refrigerate unripe pears. Once they are ripe, they can be stored in the refrigerator to extend their life by several days.

6. Beets

Beets get a bad rep due to their earthy taste, but roasting them brings out their natural sweetness and makes them perfect for adding to salads, blending into smoothies and more.

How to Store Beets:

Store beets in the refrigerator with tops loose in an unsealed plastic bag. If kept from moisture, beets can last for several weeks or up to a couple of months. If your beets have stems attached, chop them off, wrap them loosely in a damp paper towel and keep them in the crisper. Greens will keep 3-4 days.

7. Citrus

Fresh citrus like grapefruit, oranges, tangerines and mandarins are an excellent source of Vitamin C. Citrus can help keep those pesky colds away. Try your hand at one of these 16 Kid-Friendly Citrus Recipes!

How to Store Citrus:

Store citrus at room temperature for a few days days. Ripe citrus can be stored in the refrigerator for up to 2 weeks. Don’t store citrus in a plastic bag or container, instead use a mesh bag or leave loose.

8. Cabbage

Cabbage is full of Vitamins K, C and B6, along with a whole list of other nutrients. Look for firm heads of cabbage with crisp leaves and a nice luster. Turn into a delicious coleslaw or roast and add to this Rainbow Buddha Bowl for a fun dinner.

How to Store Cabbage:

Keep cabbage wrapped in plastic or stored in a plastic container. Store in the crisper drawer of your refrigerator for up to 1 month.

9. Winter Squash

Winter squash, like acorn squash, butternut squash and spaghetti squash, are all in peak season. We love to roast winter squashes to bring out their natural sweetness. You can also chop and saute for a delicious one-pot meal, or use spaghetti squash as a delicious pasta substitute.

How to Store Butternut Squash:

Store winter squash in a cool, dark place for up to 1 month. Once cut, wrap in plastic and store in refrigerator for up to 5 days.

10. Parsnips

Parsnips are a root veggie, closely related to the carrots. In fact, they look just like pale carrots! We love to roast them to bring out their natural sweetness, but they can also be pureed for a delicious alternative to mashed potatoes.

How to Store Parsnips:

Store unwashed parsnips wrapped in a paper towel and placed in a plastic bag in the crisper drawer of your refrigerator for up to 2 weeks. Cooked parsnips should be refrigerated and used within 3 days.

11. Garlic

Garlic adds a ton of flavor to just about any dish. You can roast whole cloves to spread on bread or chop and add to your favorite recipes.

How to Store Garlic:

Store garlic in a cool, dark place like a kitchen cabinet. If stored properly, whole bulbs can last up to 6 months!

12. Lemons & Limes

Both lemons and limes are in season are great for adding flavor to dishes. Juice and use for a fresh, homemade salad dressing, use to season chicken, fish or veggies, or combine to add zing to these Baked Avocado Fries!

How to Store Lemons & Limes:

Store lemons and limes separately in sealed plastic bags in the refrigerator for up to a month. When stored at room temperature, lemons and limes should last about a week or two.

13. Celery

This crunchy veggie is best known by kids as the base of Ants on a Log, but can also be used in many different ways to add flavor and texture to dishes. Chop and add to a potato salad, use as a base for soups, add crunch to salads and more.

How to Store Celery:

Wrap celery in tightly aluminum foil and refrigerate for up to 10 days.

14. Sweet Potatoes

Sweetpotatoes are a good source of Vitamin A, Vitamin C, manganese and fiber. Mashed them for a tasty vegetarian quesadilla, bake them as chips, roast as part of a sheet pan dinner or add to a breakfast parfait (yes, really!).

How to Store Sweetpotatoes:

Store sweet potatoes in a cool, dark place like the pantry for up to 2 weeks. Keep them in a loosely covered bag to allow for air circulation. Do not refrigerate raw sweet potatoes, as doing so can alter their taste and flavor.

15. Pomegranates

Pomegranates are rich in antioxidants. While they may look difficult to seed, it’s actually fairly easy to do (watch here). The arils are perfect for snacking, adding to salads or dressing up avocado toast!

How to Store Pomegranates:

Store pomegranates in the refrigerator for up to 3-4 weeks. Once pomegranates been seeded, the seeds can be frozen in a tightly sealed bag.

16. Brussels Sprouts

Brussels sprouts have made a serious comeback the last few years, and my favorite way to prepare them in by simply tossing in olive oil, salt and pepper and roasting them in the oven, which brings out their natural sweetness. If you weren’t a fan of “stinky” Brussels sprouts as a kid, try them this way!

How to Store Brussels Sprouts:

Store Brussels sprouts in a plastic bag in the crisper drawer of your refrigerator for up to one week. Sprouts still on the stalk will stay fresh longer than those sold individually.

The post Long-Lasting Fruits & Vegetables for a Well-Stocked Kitchen appeared first on Healthy Family Project.

Looking to reduce food waste and do your part with sustainability? Here are tips from Sally, a mom and Registered Dietitian, on how to reduce food waste at home.

There are several ways we, as families, can help reduce food waste in the kitchen. Wasting less is not only good for our budgets but also for the environment, since food in landfills releases greenhouse gas that contributes to global warming.

Did you know that over 40% of all food grown or produced in the United States is ultimately thrown away? That’s a lot of time and money going to waste! 

Here are a few ideas to reduce food waste in your home:

Meal Plan and Meal Prep

Starting from scratch with a meal plan each week can feel overwhelming–and lead to waste if your fridge and pantry are already well stocked. So look at what you have on hand and plan meals around those things first.

• Fresh berries about to turn? Plan for fruit smoothies at breakfast.
• Bunches of greens that need to be used? Pack lunch salads for work and school.
• Package of ground beef in the fridge? Put Taco Tuesday on your lineup.

If you’re new to meal planning, check out these 10 Beginner’s Tips to Meal Planning Like a Pro to get started.

Buy only the amount you need

The average family of four spends $1500 per year on food that goes uneaten, according to the EPA. It’s easy to get carried away when you’re at the store. That’s especially true at warehouse stores that make big packages seem like a bargain. Just be sure you’re actually going to use that portion. Otherwise, it’s just wasted money (and wasted food). 

Having a meal plan for the week–even if it’s just your dinners for the week jotted down or one or two days sketched out–will help you know how much to buy.

Store food the right way

How many times have you tried to make a salad, only to discover that your greens were wilted and browned? How (and where) you store food in the fridge can make a big difference in how long that food lasts.

For instance, you should store highly perishable items like milk and eggs on the bottom shelf or near the back of the fridge, two areas that tend to be the coldest. Avoid stashing those items in the fridge door, which is often the warmest spot.

Here are some smart tips for storing fruits and veggies from the EPA:

• Put veggies like greens, broccoli, and cucumbers in a produce drawer set to high humidity.
• Place fruits (as well as easily-spoiled veggies like mushrooms and peppers) in a produce drawer set to low humidity.
• Remember that some fruits like bananas, apples, pears, and avocados produce a gas called ethylene that will ripen fruits and veggies around them. Keep these away from other produce.
• Store berries in the fridge unwashed, and rinse just before eating.
• Keep potatoes, onions, garlic, and squash in a cool, dry, ventilated place–not the refrigerator.

Label & Inventory

Freezing is a great way to extend the life of ingredients and tuck away food for the future. For instance, if a recipe makes more than your family can eat, freeze the leftovers to pull out and reheat for an easy meal. But freezing can backfire if you forget what you have (and when you put it in there)! 

To avoid this, label what’s in your freezer with the name of the food and the date. Then use an inventory sheet to log it all. That way, you’ll know what to use up first when you’re meal planning to avoid freezer burn and waste. Here’s a free inventory printable for that.

You can check out some tips on Ways to Freeze Fruits & Veggies or these 6 Tips for Freezer Meal Success for more inspiration.

You can also label items in your refrigerator. Use a permanent marker to write the date the item was opened so you know how long something has been in your fridge. That will also help you determine if you should buy a smaller size next time.

Be smart about expiration dates

Product dating isn’t typically required by law, and it’s often more guidance than a hard-and-fast rule. For instance, “Best Buy” dates don’t have anything to do with food safety. Rather, the manufacturers believe their products would be the best quality if they’re consumed before that date.

“Sell Buy” dates are designed for stores. If you see that date on beef or pork, use it within 3-5 days of the Sell By date (1-2 days for poultry or ground meats), says the USDA. If you don’t plan to use it before then, freeze it. It will last several months that way.

As for eggs, they’ll keep up to five weeks in the fridge (even if the Sell By date expires during that time), and yogurt can last up to two weeks.

Use the FoodKeeper app to see the shelf life of common foods.

Rebrand Leftover Night

Build in a night to use up leftovers and other odds and ends at the end of each week. It’s one less meal to plan and cook (hooray!), reduces food waste, and saves money.

If your family balks at the word “leftovers”, rebrand it as “Smorgasbord Night” or “Friday Buffet”. Then pull things from the fridge and let everyone assemble the meal that sounds best to them. Everyone might be eating something different, but you can still enjoy family dinner together.

Save & Repurpose

The next time you’re tempted to toss something, think about whether it can be reused or repurposed. For example:

• Make homemade soup stock with vegetable scraps and leftover whole chickens
• Freeze overripe fruit for future smoothies
• Chop fresh herbs and freeze in ice cube trays with olive oil
• Turn the ends of bread into croutons or pulse in a mini-chopper or blender to make breadcrumbs
• Save ends of romaine lettuce and scallions and regrow them in water
• Use rinds of cheese like parmesan to flavor soups

Start a Compost.

Some leftover food scraps- like banana peels, carrot peels, apple cores, coffee grounds, and eggshells–can’t be repurposed in your cooking. But instead of throwing them away, put them to use in a compost pile. That way, you can avoid adding food waste to landfills and put nutrients back into your garden, lawn, and flower beds.

All you need to get started is a pail or bin in your kitchen for scraps, another one outside, and some patience as you wait for it to break down into “black gold”, as nutrient-rich compost is known to gardeners. Here’s a complete beginner’s guide to getting started with composting at home.

I hope these ideas to reduce food waste will help you make the most of your food purchases which will ultimately help you save money too!

The post Tips to Reduce Food Waste and Save Money appeared first on Healthy Family Project.

Ready to start a garden? Get your kids involved in the process with the help of some of these gardening tools for kids! From muck boots and gloves to fun books and flower pots, there’s something for kids of all ages on this list.

Disclosure: This post contains Amazon affiliate links which means we may receive a commission if you click a link and purchase something that we have recommended. 

It’s my favorite time of year! Spring has sprung and it’s time for our family to plant our annual garden. We love to grow fresh herbs, tomatoes, strawberries, lettuce and more, and my boys love to get involved. After all, what boy doesn’t like to play in the dirt?

We’re lucky enough to have a big backyard where we can plant, but even if you only have a small balcony or window where you can place a flower pot or two, there’s something you can grow! Check out this list below for a fun Mushroom farm, herbs you can grow in a can and more.

Whether you’re a gardening pro or looking to start your family’s first garden, there’s something on this list to get your kids excited about gardening.

16 Gardening Tools for Kids

Kid Gardening Essentials

If your kids are joining you in the garden, make sure to grab a few kid-friendly gardening tools to get them excited. Dinosaur watering can, anyone?

1

Kids Work Gloves

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2

Dinosaur Watering Can

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3

Kids Gardening Set

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4

Kids Garden Tall Tool Set

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5

Kids Muck Boots

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6

Memory Foam Garden Kneeler

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Gardening for Small Spaces

These fun gardening items are perfect if you’re tight on space or new to gardening and want to test it out on a smaller scale.

7

Back to the Roots Water Garden

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8

Back to the Roots Organic Mushroom Growing Kit

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9

Back to the Roots Garden-in-a-Can Grow Organic Herbs Variety Pack

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10

Creativity for Kids Grow 'N Glow Terrarium Kit

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11

Container Gardening Complete: Creative Projects for Growing Vegetables and Flowers in Small Spaces

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Fun Ideas for Kids

From a book on gardening projects for kids to paint-your-own flower pots, there are tons of great ways to get kids involved in the seed to table process of gardening.

12

The Tiny Seed (The World of Eric Carle)

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13

Gardening Projects for Kids

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14

Paint & Plant Stoneware Flower Growing Kit

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15

Metal Plant Labels

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16

Gardening Lab for Kids: 52 Fun Experiments to Learn, Grow, Harvest, Make, Play, and Enjoy Your Garden

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