Whether you’re on a budget, a diet, or a really long road trip, sometimes you need food that will stick to your ribs, like Grandma used to say. Put down that extra-large bag of Twizzlers, though – what makes you feel full isn’t the amount of calories you consume, it’s the volume of food in your stomach.

Because of this, foods that are high in water or fiber take up more stomach space and fill you up quickly. An Australian study by Dr. Susanne Holt explored the satisfying power of different foods and measured these findings with the “Satiety Index,” which gave white bread a baseline ranking of 100.

Foods that were more satisfying than white bread scored higher than 100, and less satisfying foods earned lower scores. Next time you need to stave off cravings, turn to this list of hunger-fighting foods and herbs.

Potatoes

Baked potatoes ranked at more than 300 on the Satiety Index, which means that ounce for ounce, a potato is three times more filling than white bread (sadly, french fries and potato chips won’t fill you up quite as well).

Drizzle a baked potato with olive oil, sprinkle on salt and pepper, and pile high with broccoli or spinach. Add a fried egg on top if you’re feeling sassy. Trust us, it’s delicious.

Fish

Fish ranked higher than any other meat on the Satiety Index, and since it’s also full of omega-3s, it’s a great choice for nights when you’re starving but can’t overdo it. You can eat a large piece of fish for the same amount of calories as a smaller serving of beef, pork, or chicken.

And it’s so easy to make, a fish could cook itself. Try this classic recipe: wrap each fillet in a piece of aluminum foil, and add lemon slices, seasonings, and vegetables. Bake at 400 degrees for 15-20 minutes, or until the fish flakes with a fork.

It’s the simplest way we’ve found to cook sometimes-tricky fish without making a mess…or causing your kitchen to smell like seafood.

Oatmeal

Oatmeal, the highest-ranking breakfast food on the Satiety Index, comes in many forms. Quick oats can be cooked in the microwave in minutes; steel-cut oats have a delicious, chewy texture, but take about a half-hour to prepare. All are delicious, and guaranteed to help keep you full until lunch.

Chickweed + Burdock

Chickweed is a European herb with tiny white flowers. When made into a tea, it’s useful for curbing hunger pains. It’s especially effective when taken with burdock – a type of thistle recognizable by its woolly leaves and purple flowers and known for its appetite – suppressing properties. To make a tea, simmer an ounce of dried burdock root and a few spoonfuls of chickweed in boiling water for 10-20 minutes.

Parsley

The springy, fresh taste of parsley is wonderful for reducing hunger pains. Throw a generous handful into your regular green juice (it pairs well with carrot juice), or finely chop and sprinkle on your baked potato or fish fillet.

Photo attribute: www.best-potato-recipes.com

If you’re anything like us, you’ve been waiting about eight months for the first signs of spring, because spring means that fresh produce is finally here to stay.

And maybe you’re like us. Tantalized by all the leafy, fragrant goodness at your local farmer’s market? Then you’re in good company!

We’re continuing our roundup of favorite spring foods today. (If you missed Part 1, catch up here!) Each one of these foods is best enjoyed on a picnic blanket in the park with a glass of chilled rosé.

 Sorrel

This tart, acidic spring green has the kind of bite that reminds you it’s May outside. Look for the brightest, greenest leaves you can find—abandon anything that’s beginning to yellow.

Raw young leaves will brighten up you salads, and cooked leaves (which will turn a little grayish—that’s totally normal) are fantastic in scrambled eggs or as a side to chicken or fish. The greens are powerfully antioxidant, packed with vitamin C, vitamin A, calcium, potassium, riboflavin, niacin, and flavonoids.

Cook ‘em up: Chop up a handful of sorrel leaves and toss into your salad to give it a lemony boost, or blend with strawberries and spinach for a tart Strawberry Sorrel Smoothie from Green Lemonade.

 Farm-Fresh Eggs

If factory farms infuriate you and/or skeeve you out, then this is the protein source for you! Not only are fresh eggs from happy chickens so much more humane, they’re actually better for you!

A 2007 study by Mother Earth News found out that free-range eggs have 1/3 less cholesterol, 1/4 less saturated fat, 2/3 more vitamin A, double the omega-3s, three times more vitamin E, and seven times more vitamin A. Wow.

Chat with the farmer selling the eggs to make sure his chickens are treated well—you’ll probably hear some adorable chick anecdotes to boot.

Cook ‘em up: Let those delicious eggs shine in a simple, cheesy recipe that will have you wishing breakfast came three times a day—The Best Egg Sandwich You’ll Ever Have from A Cup of Jo. 

Rhubarb

It’s really hard to find fresh rhubarb outside of rhubarb season (spring), so take advantage of this delicious, tart plant while you can. For the best flavor, look for brightly-colored, firm stalks. Rhubarb is very high in vitamin C, dietary fiber, and vitamin K, which may help prevent diabetes.

Cook ‘em up: In a stroke of Nature’s genius, rhubarb season coincides perfectly with strawberry season, so take advantage of both with this incredible Strawberry Rhubarb Crumble by 101 Cookbooks, perked up with port wine, black pepper, and pine nuts.

Photo attribute: simplyrecipes.com

Spring is finally here in full force, and that means it’s time to devour all of the season’s goodness before summer stomps in and wilts all the delicate young greens with its blazing temperatures, crushing humidity, and buckets of fresh tomatoes. Okay, that metaphor was a little elaborate, but you get the point.

Fresh veggies in springtime – is there anything more idyllic? Below, please find my top spring foods, why you should eat them, and a delicious recipe featuring each one. Bonus eco-points if you buy your spring produce at the nearest farmer’s market!

Ramps

Also known as wild leeks, ramps are briefly in season from late winter to early spring. Their delicate onion-esque flavor makes them a popular foodie ingredient. One cup of ramps gives you 30% of your daily vitamin A (pow!). They’re also a great source of vitamin C, along with trace minerals selenium and chromium.

Cook ‘em up: Introduce ramps into your cooking rotation with the incredibly easy Ramp Crostino from MarthaStewart.com.

Asparagus

Oh, asparagus. You are everywhere in spring. And you are delicious. These bright green spears are anti-inflammatory and antioxidant, and the large amount of the prebiotic inulin means they’re great for your digestive system, too. They’re also a powerhouse source of vitamin K – we’re talking 69% of your daily requirement, people -  in just one cup.

Cook ‘em up: Pair the spears with mozzarella, parmesan, and olive oil to make the Shaved Asparagus Pizza from Smitten Kitchen. Pair with a glass of white wine.

Watercress

Might “watercress” be the most refreshing-sounding word in the English language? We certainly think so.

This peppery leaf grows on top of streams, and is best eaten fresh, young, raw, and in springtime. Its health benefits are numerous – it’s got a reputation for defending against lung cancer and is a rich source of vitamin A, vitamin C, the B-vitamins, and minerals like calcium, copper, potassium, magnesium, manganese and phosphorus.

Cook ‘em up: This simple, flavorful watercress salad from Rachel Ray gets a jolt from fresh herbs and lime.

Photo attribute: guardian.co.uk

Confession time: I love musicals. I grew up in the theater, and I adore everything about it. When NBC introduced their hit new show “Smash”, I couldn’t have been more excited.

Uma Thurman has been a guest star in the last couple episodes as the celebrity Rebecca who is taking over the lead role in the shows musical. And Uma’s celebrity character has a huge demand – for SMOOTHIES!

Have you ever noticed how many celebrities love smoothies? Have you noticed how fabulous celebrities look? Is there a connection? YES – I believe so, anyway.

In fact, there is even a 1,200 calorie a day juicing/smoothie diet plan that celebrities like Gwen Stefani are fans of. If smoothies work to keep celebrities looking stellar, then it could work for you too!

Can I have my kale, coconut water, flaxseed smoothie please?!

These are the key ingredients in Uma Thurman’s characters smoothie! So what are they, and why do they work?

Kale: A super green powerhouse food that is quickly taking over in popularity. At only 35 calories a serving, it’s loaded with nutrients including, vitamin K (1,020%), vitamin A (180%), and vitamin C (200%). This leafy veggie also contains 40% of your daily required magnesium and 15% of your daily calcium and vitamin B6.

Kale is also a good source of minerals like copper, iron, potassium, manganese, and phosphorus. Plus, it has 5g of fiber in a single serving – which we all know keeps you feeling fuller longer and helps clean out your gut!

With all the nutrients, phytonurients, Carotenoids and flavonoids (antioxidants) Kale is a cancer fighting machine, which also lowers your cholesterol and promotes normal blood clotting, antioxidant activity, and bone health. It’s also great for your eyes thanks to lutein and zeaxanthin compounds.

Coconut Water: Naturally low in calories and fat-free, this electrolyte packed beverage will quickly hydrate your body! Coconut water is the liquid found inside young coconuts before they mature. It contains almost twice as much potassium as a banana.

Potassium helps regulate blood pressure, which in turn helps to prevent related issues like stroke, heart attack and hangovers! Coconut water also has a small amount of calcium, magnesium and phosphorus, and is low in sodium.

Flaxseed: By simply sprinkling this little seed into your food, you are helping to reduce your risk of heart disease, cancer, stroke, and diabetes. Rich in Omega-3’s, Fiber and Lignans (they can contain up to 800x as much lignans vs. other veggies! Wow!) flaxseeds also helps out with inflammation and hot flashes!

Make your own version of Uma Thurman’s Smoothie today!

Using the three primary ingredients above as the foundation, you can add different fruits to create your own adaptation of the SMASH smoothie!

• 1 cup frozen mixed berries
• 1 cup kale
• 1/2 banana
• 1 cup coconut water
• 1 tsp flaxseed

Tear kale leaves off of stems and tear into small shapes. Put coconut water in the blender followed by all the other ingredients. Blend until smooth and enjoy!

When I was a little girl, I would generally succumb to a guttural laugh whenever the words pea soup, were uttered – you may have done the same – that went something to the effect of “EWWWW, pea soup!”

Now, much older and wiser, I have come to love pea soup unconditionally…I find it to be light and refreshing. It’s the kind of soup that make you feel good when you eat it. It is green, and anything green gets the green light from me.

I equate this soup to a warm green smoothie that eats better with a spoon.

Springtime is the best time

With the season of renewal upon us, we are rewarded with a whole new crop of foods to choose from- especially peas.

Peas contain a unique assortment of health-protective phytonutrients. The unique phytonutrients in green peas also provide us with key antioxidant and anti-inflammatory benefits. Included in these phytonutrients are some recently-discovered green pea phytonutrients called saponins.

Due to their almost exclusive appearance in peas, the saponins actually contain the scientific word for peas (Pisum) in their names: pisumsaponins I and II, and pisomosides A and B. When coupled with other phytonutrients in green peas – including phenolic acids like ferulic and caffeic acid and flavanols like catechin and epicatechin – the combined impact on our health have the potential to be far-reaching.

There are a few ways to go about making this. One could do like me and strain the soup, garnishing the soup with sautéed peas. However, straining isn’t necessary, as an unstrained soup will feel be very thick and hearty – which, if you’re in the mood, can be nothing short of perfect!

Serve this soup hot or cold, strained or unstrained – its carte blanche people, meaning it’s entirely up to you!

Pea Soup

Half of 1 leek, white and light green parts only

• 4 leaves of basil
• 1 clove of garlic
• 2 tbsp canola oil
• 2 cups low sodium chicken broth
• 2 cups regular chicken broth
• 2 ½ cups petit poids (peas)
• 1 cup petit poids
• 1 tsp canola oil
• ¼ tsp salt

In a large pot, sweat leeks and garlic together. Add chicken broth and bring to a boil.

Once boiling add 2 ½ cups of peas, and stir for no more than 1 minute…remove from heat. If you leave the peas too long they will turn brown and that’s so unappetizing.

Add basil and blend the soup until smooth. Strain soup into a bowl.  Meanwhile in a sauté pan on medium heat, add oil, then sauté 1 cup of peas, season with ¼ cup of salt. Add soup broth back to a clean pot and heat. Garnish soup with sautéed peas.

Bon apetite!

I was born with a love for chocolate. A strong, deep down love. It soothes a part of my soul that is very hard to reach. When I started to change my diet to follow a healthier guideline, I was THRILLED to discover that chocolate can still be incorporated into my day!

Dark Chocolate is approved on most diet plans. I love to end my day with a little nibble of 60% (or more) cocoa dark chocolate. Even though dark chocolate is diet approved, the calorie content can still get a little high, so I started searching for an alternative.

That’s when I discovered just plain old cocoa powder and started adding it to my coffee and smoothies. Or now I’ll end my evening with a good ol’ fashion mug of steamy hot chocolate.

What can Cocoa do for you?

Harvard Researchers have released their analysis from 21 studies where the participants who consumed cocoa regularly showed improved blood vessel health, a decrease in blood pressure and an improvement in cholesterol levels. This is believed to be in thanks to due cocoa’s high content of flavonoids.

Cocoa contains polyphenolic flavonoids. Flavonoids are antioxidants that are commonly found in fruits, veggies, wine, coffee and tea. Cocoa is so packed with this rich nutrient that researchers at Cornell University have found that 2 tbsp of cocoa powder contains nearly three times more antioxidants then a cup of green tea.

Flavonoids found in cocoa are believed to not only help with heart disease but they also reduce risk factors for diabetes and cancer (especially colon cancer). Research has shown that those who consume cocoa regularly have less than 10% chance of having a stroke, heart failure, cancer and diabetes. PLUS, flavonoids help our skin look good!

Magnesium is another key nutrient in cocoa, which will benefit you in the bathroom. It helps to promote digestion and will keep you regular, avoiding constipation. Ladies, the high magnesium also helps relieve the dreaded pre-menstrual symptoms (PMS). Another benefit of the magnesium is its ability to reduce risks with diabetes and cardiovascular disease.

Cocoa has been found to help reduce inflammation. It’s also found that it helps soothe problems with the trigeminal nerve, which helps with migraines and issues with the temporomandibular joint.

If you’re a nursing mother, cocoa increases your milk supply. It has also been shown to increase libido.

Best of all, cocoa contains phenylethylamines, which is a mood enhancer. Cocoa is a powerful tool in the battle of depression. It helps reduce stress hormones and lifts spirits.

Make a smoothie with Cocoa today!

Cocoa Crush Smoothie

• 1 cup milk (soymilk or almond milk work too)
• 6 oz non-fat or low-fat vanilla yogurt
• 1/2 cup frozen strawberries
• 1cup frozen blueberries
• 1 banana, sliced
• 1 tsp vanilla
• 2 TBSP Cocoa

Add liquids to blender, followed by the fruits. Blend together and enjoy!

I’m always looking for new smoothie recipes to try with Cocoa. Please leave me a comment below with yours!

I say it all the time: Dine on a rainbow of fruits and vegetables to net nature’s full spectrum of health promoting nutrients. But what exactly does an eat your colors diet look like?

It’s an enticing concept, but besides salad bar creations, how does one keep it fresh while reaping vitality through a blend of vibrant foods?

Eat Your Reds

• Lycopene

Found in abundance in tomatoes, watermelon, red bell peppers and pink grapefruit, this rich nutrient contains carotenoids that may reduce the risk of prostate cancer up to 35%, one study suggests.

When cooking these crimson gems, combine them with fat as the body best absorbs lycopene when fat is present. And lycopene is further increased in these foods when they are consumed at a higher temperature; think tomato sauce, soups and the like.

Capsaicin

This scarlet enzyme is found readily in chili peppers, and those spicy little bites help stave off hunger and burn calories. Here’s a tip: to minimize the heat in chili peppers, remove the seeds prior to cooking.

Resveratrol

Brimming in red wine and grapes, resvertrol has the health world a buzz as of late, because it’s reported to be an amazing polyphenol with the ability to neutralize free radicals and inhibit inflammation.

Eat your Oranges

Cur-cumin

Found in turmeric, the antioxidant properties of cur-cumin may help counter the body’s negative response to high fat foods. To use this spice in cooking, mix it into salad dressing or sprinkle it over cooked vegetables like kale – and be easy – a little goes a very long way.

Alpha Carotene

Found in sweet potatoes, carrots, winter squash and cantaloupe. Alpha carotene is known for having anti-aging properties, which converts to vitamin A in the body and bolsters immunity. Like other carotenoids, it is best absorbed with fat. Try roasting the vegetables with oil or pair cantaloupe with avocado.

Eat your Yellows

Bromelain

The active ingredient in pineapple, this enzyme may ease indigestion and asthma. Pineapple paired with Greek yogurt is a stomach loving snack.

Limonoids

As the name would suggest, limonoids are found in limes and other varieties of citrus. They help protect against breast, skin and stomach cancer, and they lower cholesterol. Limonoids are concentrated in the citrus peel, so use the zest and juice to maximize your limonoid intake.

Eat your Greens

Catechins

This stuff is brimming in green tea, especially Matcha, as the whole leaf is consumed. Catechins may lower bad (LDL) cholesterol.

Chlorophyll

Best sources of this enzyme are watercress, leeks, arugula and parsley, but it’s present in nearly every green plant food- even pistachios! chlorophyll is also known to decrease the risk of liver cancer.

Eat your Purples

Anthocyanins

Found in red cabbage, grapes, berries and eggplant. This antioxidant has been proven to improve brain function and balance, as well as reduce the risk of cancer, stroke and heart disease.

Tasting the rainbow is not just for candy lovers. With a diet full of vibrantly colored food, health and wellness become effortless.

CSA – now, if you know what that means, then those three letters will likely get you very excited! If you don’t know what those three letters stand for, allow me to explain.

CSA, or Community Supported Agriculture is the newest craze to hit the organic food world, allowing green thumbs and gardening novices to enjoy a farm-to-table lifestyle. Community Supported Agriculture is a commitment between a farm and a community of supporters which provides a direct link between the production and consumption of food.

A CSA is a mutual relationship in which a farm supports the community’s needs for fresh, nutritious, wholesome and organic food, and the community support further allows a farmer to devote his/her energies to gentle, conscientious and sustainable farming practices.

So here is the breakdown of how the system works. A farmer offers a certain number of “shares” to the public, where a typically share consisting of a box of vegetables, and, depending on which type of CSA you join, other farm products.

Interested consumers purchase a share or shares (aka a “membership” or a “subscription”), and in return receive a box of seasonal produce each week throughout the farming season.

The benefits of CSA

•  Eat ultra-fresh food, with all the nutritious benefits
• Get exposed to new types of produce
• Education in farming and vegetable rearing
• Develop a relationship with the farmer who grows their food and learn more about how food is grown – invaluable, in my opinion!

In my experience, there are various types of CSA membership opportunities. Some require only the upfront payment, which varies depending on region, size of box (whether it serves 3,6, 8 or more, for example); but, others, such as mine, require a minimum of six hours of work during the growing season in addition to the upfront payment.

The variations on the contracts are endless when it comes to CSA commitments, and, generally speaking, farmers are willing to accommodate.

So what’s the downside, you ask? Well, like farmers, our CSA haul is at the mercy of the weather. If there is a bad growing season, it will be reflected in your weekly CSA.

For instance, last year the rain in Edmonton wreaked havoc on my CSA crops and the only thing that managed to thrive was zucchini, so I ate A LOT of it. But it’s all part of the CSA game. This season, however, is prepping to be a good one, which means that the odds are slim of me having to visit a grocery store for any produce.

The CSA season is almost here, but it isn’t too late to get in on the action. To find a CSA near you, simply Google the term “CSA” or “community supported agriculture group”. If your location setting are enabled on Google (they are by default), listing for local groups should pop up.

Good luck!

…Algae

Smoothies are a big deal around here, as they have a presence in our nearly daily diets. But some people find that regular smoothies made with fruit, water and/or milk simply aren’t filling enough, especially among those who are the athletic and gym going types – which is why protein powders are an essential addition for people attempting to supercharge their smoothie efforts.

But not all protein powders are created equal; protein isolates, found in protein powders, are heavily processed, and their impact on health is the subject of many debates in holistic circles. And while I don’t believe that they’re terrible, there are less processed and more nourishing options out there.

Brown rice protein

Many vegans look to this allergen-free and high-quality protein powder for their workout and recovery smoothies. For people with sensitive stomachs, this type of protein is extremely gentle on the digestive tract. I have become rather fond of the Sun Warrior brand, as it comes in many delicious flavors.

Hemp protein

Hemp is a nutritional dynamo, and its oil is a rich source of polyunsaturated, essential fatty acids (the “good” fats). Hemp seeds contain all the essential amino acids and essential fatty acids, and hemp proteins are similar to proteins found in the human body. That  makes them easy to digest, providing us with an excellent alternative to whey and soy proteins, which are often heavily processed.

For vegan and raw athletes, hemp proteins are a solid choice for athletic recovery and muscle repair. And although the green color may put you off, hemp proteins are tasty, and come in several flavors. Unlike other protein sources, hemp protein is rich in fiber, boasting eight grams per serving!

Yellow Pea Protein

When I heard of this type of protein, I was initially shocked – I had no idea that there was such a thing as pea protein. This, however, is a favorite among raw athletes – and although I don’t know much about it, it appears to be a great vegan choice.

With so many healthy choices like this, there really is no need to consume highly processed and sweetened powders. Hemp protein, which is by far my personal favorite, is merely powdered hemp seeds. So if you’re looking for natural, it can’t get more natural than that!