EATING THE RAINBOW. By Wendy Pratchios

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EATING THE RAINBOW

 

Do you know why the American Cancer Society and Heart Association say: ”eat the rainbow”?  Because the pigments (colors) in fruits and veggies have the antioxidant power and THOUSANDS of phytonutrients your body needs for healing and prevention.  Eating a variety of fruits and veggies consistently is so important for fundamental health. Two of my favorite ways to eat the rainbow is with smoothies and salads!!  Both are SIMPLE and can be prepped ahead as a time saver. Here are my go-to tips:

 

  1. -Frozen Smoothie Bags

 

Fill baggies or containers with your favorite smoothie add-ins and put them individually in the freezer.  Think about the rainbow and add color with kale, spinach, blueberries, cherries, raspberries, strawberries, peaches and pineapple. When you are ready to mix, dump the freezer bag ingredients into a blender, add liquid (my favorite go-to’s are unsweetened vanilla almond milk and coconut water), blend and enjoy! For protein, add a tablespoon of ground flax meal, chia or hemp seeds, and a quality whole food plant-based protein powder before blending.

Check out this article for more tips on how to prepare your own nutritious smoothie bag at home: https://livesimply.me/2015/08/17/prep-day-4-simple-ways-to-make-smoothies-in-advance/

 

  1. -Salads in a Jar

 

Chop some of your favorite salad toppings such as cucumbers, tomatoes, carrots, celery, olives, chickpeas, beans, nuts, and seeds. Layer in a mason jar or other glass container, and store in the refrigerator. When ready to eat, shake the jar and serve over lettuce and toss in a simple dressing! Check out this article for more tips on how to pack the perfect salad in a jar: http://www.thekitchn.com/how-to-pack-the-perfect-salad-in-a-jar-cooking-lessons-from-the-kitchn-192174

 

For more tips on healthy living made simple, email me at wendy.pratchios@gmail.com
Wendy

#FBS Member

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