Weekly Wellness Tip
August 29, 2016
Healthy Kitchen Hacks
DIY Smoothie Packs
Prepackage all ingredients for your 
morning smoothies and place in the freezer for an easy-to-grab and make smoothie.
Sub in Avocado
The next time your dish calls for milk, butter, cream, or cheese, switch it with an avocado-substitution for a healthier option. Avocados can up the fiber content and heart-healthy fats in your favorite recipes.
Divide your Salad
Buying in bulk saves money, but you don’t want your greens to wilt before using them. The trick: divide your big container of greens into 2-4 smaller plastic bags. Place your fist over the opening, blowing through your hand and into the bag to fill it with air. Then seal the bag by twisting the top a few times before closing firmly with a twist tie; place it in the fridge, and your greens are good to go.
Skip the Pasta – Bring in the Veggies
Swap your noodles for veggies and cut carbs while bringing more nutrition to your plate.
Packing salads correctly will make them last for a week without losing crispiness. When preparing salads for the week, make sure your Tupperware is flat and rectangular in shape (this allows the vegetables to spread out and prevents sogginess) and follow these guidelines:
1. Start with the greens. 2. Add the veggies, beans, and fruit. 3. Add protein.
(First three days only; add protein to other two salads on Wednesday)
4. Keep dressing separate until the moment you eat your salad.
Bring in the Beans
With the fiber, protein, and iron content found in beans, it is important to add more legumes in your diet.
Go Greek
Skip the oil, butter and heavy cream while bumping up calcium, protein, and probiotic levels with Greek Yogurt. It can easily sub in for mayo, sour cream and heavy milk in many recipes.
Make sure you know where your most common produce should be stored, whether at room temperature, on a refrigerator shelf, or in the crisper (the coldest fridge drawer).
Bake with Applesauce
Applesauce works as a substitute for both eggs and butter. With butter, the ratio of applesauce to butter is one to one. For eggs, one large egg is equal to ¼ cup of applesauce.
