Meal Ideas 28 December 2017

3 Tips for Cooking Up a Healthy New Year

(Family Features) After a holiday season filled with indulgent food and limited time for exercise, there’s no time like the New Year to adopt some new, healthy habits.

These additional tips can help you get a healthy start to the New Year:

Change up your routine. Start by making a few lifestyle changes, such as maintaining a healthier diet or increasing your exercise regimen. Maybe you’d like to shed a few pounds or tone up before the weather gets warmer. Changing up your eating (and drinking) habits can be the first step on the path to success.

Start at the tap. Make sure your healthy eating habits include cooking with the best-tasting water possible. That means you could be washing your fruits and vegetables or making soups and smoothies with water that contains impurities. Contrary to what some people may think, boiling water does not completely remove certain contaminants like lead from water.

“Drinking water daily is an important component to staying healthy, as water keeps you hydrated, aids in digestion and transports vitamins and other nutrients. I prefer drinking filtered water to make sure I avoid potentially unwanted contaminants,” said Keri Glassman, a registered dietitian, nutritionist and PUR spokesperson. “I recommend installing a faucet filtration system that won’t break the bank, such as the PUR Advanced Faucet Filtration System, for a superior, on-demand solution for clean, healthy and great-tasting water right from the tap.”

Visit to learn more about superior faucet filtration systems and how to get cleaner, better-tasting water.

Create healthy, hearty recipes. There are plenty of delicious and nutritious recipes that can help fuel your body all year long. For example, this hearty soup is full of tasty, powerful ingredients like protein-rich chicken sausage; nutrient-dense kale and butternut squash, which are excellent sources of fiber; plus vitamins and minerals. Garlic, onions and cloves add a kick of antioxidants and flavor.
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White Bean Soup with Spicy Chorizo

Recipe courtesy of Keri Glassman

Cook time: 30 minutes
Servings: 1

  • 4          cups kale, chopped
  • 1          medium butternut squash, peeled and cut into 1/2-inch pieces
  • 1          can (14 ounces) cannellini beans, drained
  • 2          cups PUR filtered water, plus additional for rinsing
  • 2          tablespoons olive oil
  • 1          medium onion, chopped
  • 2          garlic cloves, minced
  • 2          links precooked chicken sausage, diced
  • 3 1/2    cups low-sodium chicken broth
  • salt, to taste
  • freshly ground black pepper, to taste
  1. Rinse kale, squash and cannellini beans in filtered water. Set aside.
  2. In pot over medium heat, heat oil. Add onion and garlic, stirring frequently until softened, about 5 minutes. Add sausage and saute 2 minutes, or until warmed through and slightly browned.
  3. Add squash, kale, broth and 2 cups filtered water. Cook, partially covered, 15-20 minutes, or until squash is softened.
  4. Reduce heat to low. Add beans and gently simmer uncovered 3 minutes. Season with salt and freshly ground black pepper, to taste, before serving.

Source:  PUR

Healthy 19 December 2016

Make Healthy a Way of Life

Simply add watermelon to see resolution results

(Family Features) The start of a new year is the perfect time for new beginnings, including a fresh start on eating healthy. The trick to making this year’s resolution stick is introducing smart eating habits so tasty and easy that your eating plan becomes more a way of life than a short-lived commitment. One easy way to achieve that habit is by adding watermelon to your daily diet, giving your body a low-calorie option to curb an appetite for unhealthy snacks.

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Set reasonable goals. A deprivation diet is destined to fail because eventually your body will rebel. Instead, aim for well-rounded meals with moderate portions. If weight loss is your ultimate goal, know that losing two pounds a week is generally considered the maximum.

Satisfy your sweet tooth. Everyone, even the most dedicated health food fans, experience cravings from time to time. Most experts agree that it’s OK to answer your sweet tooth – in moderation of course. Before you take the plunge, think ab

out whether there are other options that could be a good substitute. For example, instead of a sugary candy bar, consider a naturally sweet slice of watermelon for a cholesterol-free, fat-free way to satisfy cravings at only 80 calories per 2-cup serving. Watermelon contains fiber and water, and packs a wealth of health benefits, in

cluding strong levels of vitamins A, C and B6.

Stay well hydrated. During the cooler winter months, it’s easy to let water consumption slide because you’re not feeling the heat and thirst you do in warmer weather. However, the dry winter air can also be hard on your body, so it’s important to keep that water flowing year-around. Most adults should aim for eight glasses of water each day, but you can also boost your water intake with foods that have a high water content, such as watermelon, which is 92 percent water and contains protein and fiber so you are satisfied on fewer calories while boosting your overall hydration.

Make Water Mouthwatering

A simple infusion of flavor gives water an instant upgrade, whether you’re looking to add some variety to your daily water consumption or you’re hosting an event and want to offer guests a unique and nutritious beverage. Use your favorite herbs and fruits to create one-of-a-kind combinations that provide refreshing rehydration. Try these pairings:

  • Watermelon with basil, mint or lime
  • Strawberry with lime and basil
  • Cucumber and rosemary
  • Mixed berries and mint
  • Pineapple with coconut

Find more inspiration for health-conscious habits in the new year at

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Island Fruit Salad

Servings: 2

  • 2 tablespoons water
  • 2 tablespoons coconut sugar
  • 1/2 lime (1 tablespoon), juiced
  • 1 1/2 teaspoons rum extract
  • 2 kiwis, peeled and diced
  • 1 orange, sectioned and halved
  • 2 cups seedless watermelon, chopped
  • 2 teaspoons flaked, sweetened coconut
  1. In small bowl, combine water and coconut sugar; microwave 20 seconds. Stir to completely dissolve sugar. Let cool. Once cool, add lime juice and rum extract.
  2. In medium bowl, add kiwi, orange and watermelon. Pour rum juice over top and thoroughly toss. Let sit 30 minutes to allow flavors to blend.
  3. Divide fruit salad into two bowls and sprinkle with coconut.

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Watermelon Protein Bites

Recipe courtesy of Anya Shinall of Anya’s Eats

  • 1 cup pitted dates, soaked
  • purified water
  • 1 1/2 cups sprouted watermelon seeds, divided, plus additional for garnish
  • 1 tablespoon coconut butter
  • 1 cup fresh watermelon, chopped
  • 1/8-1/4 cup roughly chopped beets (optional)
  1. Chop dates in half.
  2. Place dates in bowl of purified water and soak 1-2 hours.
  3. Remove dates from water bowl and place them into food processor.
  4. Pulse a few times then add 1 cup watermelon seeds, coconut butter and watermelon.
  5. Add chopped beets, if using.
  6. Blend until well combined, scraping sides of food processor as you go.
  7. Add remaining watermelon seeds and pulse, leaving some seeds chunky.
  8. For smoother texture, continue to blend.
  9. Remove mixture from food processor, place in small bowl and cover, allowing to cool in refrigerator 30 minutes.
  10. Remove mixture from fridge. With fingertips slightly wet, roll mixture into balls and place on a plate.
  11. Once done rolling, add watermelon seeds to top.
  12. Place watermelon bites in freezer 1-2 hours, or until frozen.

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Steel-Cut Oats with Watermelon

Servings: 2

  • 1 cup 1 percent milk, plus additional (optional)
  • 1 cup water
  • 1/2 cup steel-cut oats
  • 3/4 cup diced seedless watermelon
  • 2 tablespoons dried tart cherries or cranberries
  • 2 tablespoons chopped pecans
  • 2 tablespoons maple syrup
  1. In medium saucepan over high heat, bring 1 cup milk and water to gentle boil. Pour in oats. Stir; return to gentle boil then reduce heat to simmer, stirring occasionally, 20-30 minutes.
  2. While oats are cooking, in small bowl, combine watermelon, dried fruit, nuts and maple syrup.
  3. Portion out oats and top with watermelon mixture. Add additional milk, if desired.


Source: National Watermelon Promotion Board



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