Stay Healthy This Cold Season!

Orange juice has long been the go-to when we feel a cold coming on, but here a few other options for staying healthy this season.

Stir-fries! Why it works: Red bell peppers and broccoli both have far more Vitamin C than an orange, so tossing these colorful veggies into your dinner will keep you up and running all season, not to mention all their other beneficial nutrients!

Trail mix! Why it works: Zinc and Magnesium are essential for keeping a healthy immune system, and dried fruits are a great source of minerals. Pumpkin seeds and cashews are also one of foods highest in Zinc, so be sure those are in your homemade mix!

Chilli! Why it works: Baked beans, adzukis, chickpeas, and kidney beans are all great sources of Zinc, as are mushrooms and, surprisingly, cocoa powder, so sprinkle a little cocoa into your next batch of chilli for depth of flavor and an immune-boosting kick! Tomatoes will take care of the Vitamin C.

Taters!

Potatoes get a bad reputation as empty carbs and an unhealthy vegetable, when in fact the opposite is true! In fact, 1 potato has DOUBLE the potassium of a banana, 70% of your daily Vitamin C, 30% of your daily B vitamins, AND 4 grams of protein! 

They're also incredibly versatile. From warm and hearty potato leek soup, to mashed potatoes, or even morning home fries, there are a million ways to eat these healthy, delicious tubers. The trouble comes in choosing the RIGHT potato, so we've made a quick little guide. 


Starchy: Russets or Idahos are starchier potatoes, which means they have lots of starch but tend to be drier. This results in a fluffy texture that is perfect for baking or frying or even boiling like for mashed potatoes or a baked potato bar. It also means this is not a potato that will hold it's shape very well once it's cooked, so skip it for potato salads or a potato gratin.

Waxy: Fingerling, Red, or New potatoes are waxy potatoes, with a very low starch content but a lot of moisture. They are great when you want to retain the creamy texture of a potato, as in a gratin, or home fries, or a potato salad. If you're making a soup, however, skip these ones.

All-Purpose: Yukon Golds are a good example of an all purpose potato that balances starch and moisture. They can be used in any variety of soups, gratins, mashes, or roasting, and even make pretty good fries! 


Now that you know your potato types, simply look up any heirloom variety of potato you might find at your market as starchy, waxy, or all purpose, and you'll know how to best use it! Pro Tip: If you're not sure what kind of potato you've got, slice into it. If milky white juices seep onto your knife and cutting board, it's a starchy variety. If it slices easily with no liquid coming out, it's waxy! 

All about your greens!

Here at Peas of Mind, we love our dark leafy greens, especially in the winter time. With so many different greens available at the grocery store, though, we want to know what the benefits are of each type!



Kale: This trendy green is everywhere lately, and for good reason! It tops the charts on vitamins, with over 100% RDA on Vitamin C, Vitamin A, a stunning 900% of your daily Vitamin K! It has a tougher texture, however, so make sure to massage it with olive oil when eating it raw to help tenderize it, or cook it well to keep it palatable to the littlest eaters.

Collards: Collard greens take the longest to cook, but when raw make great wraps - the healthiest alternative to a tortilla. They're also one of the best sources of Calcium in greens, so they're great for kids who are not into milk.

Spinach: Spinach has the most Iron and Magnesium (good for strong bones), as well as topping the charts on fiber, potassium, and is lowest in calories. It's all the easiest to find in any region, and any grocery store, and one of the most tender and versatile greens, since it lack kale and collard's signature "bite."

Swiss Chard: Chard is the ideal compromise green. Rich in antioxidants and calcium, it has nearly the same nutrition as spinach, but with a texture that doesn't get slimy but remains far more tender than kale. This green is the most versatile in terms of cooking options, plus the stems come in kid-friendly rainbow colors!

Balance Around the Holidays!

Keeping it healthy around the holidays can be difficult, especially with all the cookies and candies and baked treats! 

Balance is the most important, so we don't feel deprived or like we're sacrificing, but here are few ways to help maintain that balance! 

Before going to a holiday party, make sure the whole family eats a decent meal with plenty of protein to prevent cookies from becoming dinner! 

Serve salad and veggies first at dinnertime, so everyone gets some extra immune-boosting vitamins in while they're appetites are peaked.

Limit treats to 1 per day and after dinner so there's no mindless grazing.

Get outside! And take the kids! There is a Norwegian saying that there such thing as bad weather, only bad clothes. Set a good example and go for a hike, or play catch in the park, or chase them around a local track or ice rink. They'll burn off the sweets and you'll have some screen-free family time! 

Let us know - how do you keep the balance around the holidays?