USDA Observes Kick Off of the International Year of Soils

The U.S. Department of Agriculture (USDA) began its celebration of the International Year of Soils to highlight the importance of healthy soils for food security, ecosystem functions and resilient farms and ranches.

“Healthy soil is the foundation that ensures working farms and ranches become more productive, resilient to climate change and better prepared to meet the challenges of the 21st century,” Agriculture Secretary Tom Vilsack said during an event today at USDA headquarters. “We join the world in celebrating this living and life-giving resource.”

With an increasing global population, a shrinking agricultural land base, climate change and extreme weather events, the nations of the world are focusing their collective attention to the primary resource essential to food production-the soil. The United Nation’s Food and Agriculture Organization (FAO), working within the framework of the Global Soil Partnership, spearheaded the adoption of a resolution by the UN General Assembly designating 2015 as the International Year of Soils. The year of awareness aims to increase global understanding of the importance of soil for food security and essential ecosystem functions.

“Most people don’t realize that just beneath our feet lies a diverse, complex, life-giving ecosystem that sustains our entire existence,” said Jason Weller, chief of USDA’s Natural Resources Conservation Service (NRCS). “We are helping producers unlock the power of soil health as part of an important and very successful national campaign. Our campaign demonstrates our renewed commitment to soil conservation and soil health.”

NRCS is coordinating activities to mark USDA’s involvement in the International Year of Soils. Nearly 80 years ago, NRCS, formerly the Soil Conservation Service, was created to improve the health and sustainability of our nation’s soils. The agency’s original mission continues to this day – providing assistance to producers looking to improve the health of the soil on their land.

Conservation that works to improve soil health is one of the best tools NRCS has to help landowners face these impending challenges – and maintain and improve their productivity with the use of soil management systems that includes cover crops, conservation tillage and no-till and crop rotations. These systems reduce sediment loss from farms and ranches, buffer the effects of drought, flood and other severe weather; sequester carbon and create biodiversity in our rural landscape.

“International Year of Soils provides an opportunity for us to learn about the critical role soil conservation and improved soil health play in the economic and environmental sustainability of agriculture,” Weller said.

Working with the Soil Science Society of America (SSSA) and other partners, NRCS will be showcasing the importance of soil with monthly themes created by SSSA:

January: Soils Sustain Life

February: Soils Support Urban Life

March: Soils Support Agriculture

April: Soils Clean and Capture Water

May: Soils Support Buildings/Infrastructure

June: Soils Support Recreation

July: Soils Are Living

August: Soils Support Health

September: Soils Protect the Natural Environment

October: Soils and Products We Use

November: Soils and Climate

December: Soils, Culture and People

For more information, visit NRCS’s soil health webpage or the International Year of Soils webpage.

Patrick Cavanaugh2016-05-31T19:30:35-07:00January 10th, 2015|

California Water Cutbacks Are Not Saving Delta Smelt

U.S. Supreme Court to rule on ESA-mandated water curtailments to protect Delta Smelt regardless of the cost to humans and economy

A summary of the California Department of Fish and Wildlife (CDFW) Fall Midwater Trawl Survey (FMWT) reports the lowest index for Delta Smelt in the 48-year history of this survey. The FMWT is mandated by the Delta Smelt Biological Opinion for the coordinated operation of the Central Valley Project and the State Water Project.

Jason Peltier, Chief Deputy General Manager of the Westlands Water District, sees these results as the “latest evidence of a failed regulatory regime.”

The memorandum, sent from Steven Slater, CDFW Environmental Scientist, Region 3, to Scott Wilson, CDFW Regional Manager, Region 3, describes the Survey which annually measures the fall abundance of pelagic fish—fish which live neither near the bottom of oceans or lakes, nor near the surface, such as ocean coral reefs—since 1967. FMWT equipment and methods have remained consistent since the survey’s inception, which allows the indices to be compared across time.

According to the Memorandum, the FMWT annual abundance index is the sum of monthly indices from surveys conducted over the four months from September through December each year. During each monthly survey, one 12-minute oblique midwater trawl tow is conducted at each of 100 index stations used for index calculation and at an additional 22 non-index stations that provide enhanced distribution information.

The 2014 Delta Smelt index is 9, making it the lowest index in FMWT history. Delta Smelt abundance was highest in 1970 and has been consistently low since 2003, except in 2011.

Other fish also scored poorly. The 2014 age-0 Striped Bass index is 59, making it the third lowest index in FMWT history. Age-0 Striped Bass abundance was highest at the survey’s inception in 1967. The 2014 Longfin Smelt index is 16, making it the second lowest index in FMWT history. Longfin Smelt abundance was highest in 1967. The 2014 Threadfin Shad index is 282, which is the sixth lowest in FMWT history and the seventh in a series of very low abundance indices. Threadfin Shad abundance was highest in 1997. The 2014 American Shad index is 278, which is the second lowest in FMWT history and only slightly higher than the 2008 index of 271. American Shad abundance was highest in 2003. (Figures 2 through 6, below, illustrate these indices.)

In, “Delta smelt legal battle heads to Supreme Court,” published Wednesday in the LA Times, reporter David Savage, stated, “The delta smelt may be a small fish with a short life, but it has spawned a decades-long legal battle over water in California. At issue has been a series of orders under the Endangered Species Act that at times reduce water deliveries from the Sacramento-San Joaquin River Delta to San Joaquin Valley growers and urban Southern California.”

Citing the severe state drought, the article reports that the Metropolitan Water District of Southern California attorneys are asking the U.S. Supreme Court to reconsider a strict federal rule from the 1970s that calls for curtailing the water diversions to protect the threatened delta smelt and other imperiled species regardless of the cost to humans and the economy.”

Lawyers for the Natural Resources Defense Council (NRDC) and U.S. Solicitor Gen. Donald Verrilli Jr. urged the court to turn down the appeals, the article states, saying the 9th Circuit was correct in saying Fish and Wildlife officials must take reasonable steps to protect an endangered species, regardless of the economic effect.

Kate Poole, an NRDC attorney, said the water agencies have “a long history of exaggerating the impacts “of protecting endangered fish in the delta, including Chinook salmon,” per the LA Times. “The underlying problem in California is that our demand for water consistently exceeds our supply, even in non-drought years,” she said. “Wiping out our native fisheries will not solve this problem.”

In response to the NRDC comments, the California Farm Water Coalition electronically published the following Today:

Kate Poole’s remarks, that farmers have exaggerated the impacts of ESA-based water supply cuts, would be insulting to the thousands of farmers, farmworkers, and local business owners who face not just bankruptcy, but the loss of their way of life. Hundreds of thousands of acres of farmland have been permanently fallowed. Farmers have switched to higher value crops to justify higher costs for reduced water supplies. Farmworkers have moved away, seeking employment because of job losses in communities like Firebaugh, Mendota and Huron.”

Communities were developed on the faith that was placed in the federal government to keep its promise to deliver reliable supplies of water through the Delta. While the impacts of reduced water supplies seem insignificant to the lobbyists and lawyers from the kinds of powerful environmental organizations represented by Poole, for those whose very livelihoods are dependent on this water it is a constant struggle.

Patrick Cavanaugh2016-08-03T21:02:07-07:00January 9th, 2015|

HOLY GUACAMOLE! AMERICANS TO CONSUME A RECORD 240 MILLION AVOCADOS DURING BIG GAME WEEK

Source: http://www.avocadocentral.com

Over 111 million sports fans watched the Big Game last year, and nearly 64,000 sports fans will gather at the University of Phoenix Stadium on game day this year. The numbers are nothing compared to the amount of avocados – a food quickly becoming synonymous with the Big Game – Americans will consume this year. It’s estimated Americans will eat nearly 120 million pounds or 240 million fresh avocados during the week leading up to the Big Game on Feb. 1. That’s a whopping 3,785 avocados per seat in the University of Phoenix Stadium and it’s 21 percent more avocados than in 2014 – higher rates than ever before. The total amount of avocados consumed during the Big Game would be enough to fill an entire football field from end zone to end zone over 46 feet high.

While fresh avocados consumed during the Big Game are eaten in many ways, the most common is in the form of guacamole, and new research reveals that as rowdy Americans gather for the game, they try to stay well-mannered when they huddle around the bowl of dip.

To Dip, or to Spoon?

Despite the communal aspect of eating guacamole, most Americans who consume it (67 percent) use a spoon to scoop the dip from the serving bowl on to their plate before eating it, rather than dipping directly into the bowl with a piece of food. In fact, only 32 percent of consumers directly dip chips or crudités into the serving bowl. Cultural clichés may hold some truth when it comes to guacamole manners as well. Women are more likely than men to spoon onto a plate rather than directly dip (75 percent vs. 56 percent) and polite Southerners are more likely to be spoon-users than their Northern counterparts. Plus, the Northeast and the West tied (22 percent) as the regions most likely to take an “unfair share” of guacamole by scooping up as much as possible onto a food item before taking a bite.

Guacamole Etiquette

Americans aspire to a higher standard of guacamole etiquette than we actually follow. While only 67 percent of guacamole eaters use a spoon to serve themselves guacamole, 81 percent believe it’s the actually the proper way to dip.

And, yes, the dreaded double dippers are among us. Four percent admit to double-dipping the same piece of food repeatedly, and two percent believe it’s the most appropriate way to eat guacamole.

The Fight for the Last Bite

When the guacamole supply runs low, Big Game rivalry extends to the serving bowl, especially for Millennials. Sixty-three percent of guacamole eaters are comfortable being the person to take the last bite of guacamole from the serving bowl after asking if anybody else wants it. The youngest respondents, age 18-34, are most likely (24 percent) to try to be the person who gets to scrape the last bite of guacamole from the communal bowl because they want it for themselves.

No matter how you choose to dip, there’s no doubt guacamole made with Hass avocados is a staple in many Big Game celebrations. In 2014, Americans consumed 99 million pounds or approximately 198 million avocados during Big Game week. Ninety-eight percent of all avocados sold in the United States are the Hass variety – which contain naturally good fats and are cholesterol free.

Everyone can be a winner with a Nacho Guac-a-Bowl-E recipe to serve at game time.

For tips on how to select, store and ripen fresh avocados, visit http://www.avocadocentral.com/how-to/how-to-store-how-to-ripen-avocados.

Patrick Cavanaugh2016-05-31T19:30:35-07:00January 9th, 2015|

Women in Ag Survey: Gauging the Aspirations and Needs of Women in Agriculture

The American Farm Bureau Women’s Leadership Program has launched “Women in Ag,” an online survey that aims to gauge the goals, aspirations, achievements and needs of women in American agriculture in a number of different areas.

All women who are farmers, ranchers, farm/ranch employees, employed in agricultural businesses, pursuing ag-related higher education or supportive of agriculture in other ways are invited to participate in the survey at womeninag.fb.org. Respondents must reside in the United States. Farm Bureau membership is not required to participate.

“This comprehensive survey is the first of its kind to ask women in-depth questions about how they are connected to agriculture and what leadership skills they think are most important today, as well as the top business challenges they’re facing,” said Terry Gilbert, a Kentucky farmer and chair of the American Farm Bureau Women’s Leadership Committee. “All women involved in agriculture – not just Farm Bureau members – are invited to participate in the survey,” Gilbert emphasized.

Data collected from respondents will be used to gauge trends related to the achievements of women in agriculture, including leadership positions, business successes and election to public office.

The AFB Women’s Leadership Committee is sponsoring the survey and is working with other farm and agriculture organizations to encourage participation. Participants will be eligible for an opportunity to win one of five $100 gift cards after the survey closes. Preliminary findings from the survey will be released in February 2015 at AFBF’s FUSION Conference in Nashville, Tennessee; the full report will be released in late spring.

Patrick Cavanaugh2016-05-31T19:30:35-07:00January 8th, 2015|

ASIAN CITRUS PSYLLID QUARANTINE IN MADERA COUNTY

SACRAMENTO, January 7, 2015 – A portion of Madera County has been placed under Asian citrus psyllid quarantine for the following the detection of one ACP northeast of the City of Madera, in the Madera Lake area. The quarantine zone measures 100-square miles, bordered on the north by Road 603; on the south by Avenue 15; on the west by Road 26; and on the east by the Madera Canal. A link to the quarantine map may be found here: www.cdfa.ca.gov/plant/go/acp-qmaps.

The quarantine prohibits the movement of citrus and curry tree nursery stock out of the quarantine area and requires that all citrus fruit be cleaned of leaves and stems prior to moving out of the quarantine area. An exception may be made for nursery stock and budwood grown in USDA-approved structures that are designed to keep ACP and other insects out. Residents with backyard citrus trees in the quarantine area are asked not to transport citrus fruit or leaves, potted citrus trees, or curry leaves from the quarantine area.

ACP county-wide quarantines are now in place in Imperial, Los Angeles, Orange, Riverside, San Bernardino, San Diego, Santa Barbara, Tulare, and Ventura counties, with portions of Madera, Fresno, Kern, San Joaquin, San Luis Obispo, and Santa Clara counties also under quarantine.

The ACP is an invasive species of grave concern because it can carry the disease huanglongbing (HLB), also known as citrus greening. All citrus and closely related species, such as curry trees, are susceptible hosts for both the insect and disease. There is no cure once a tree becomes infected, the diseased tree will decline in health and produce bitter, misshaped fruit until it dies. HLB has been detected just once in California – in 2012 on a single residential property in Hacienda Heights, Los Angeles County. This plant disease does not affect human health.

Residents in the area who think they may have seen ACP or symptoms of HLB on their citrus trees are urged to call CDFA’s Pest Hotline at 1-800-491-1899. For more information on the ACP and HLB, please visit: www.cdfa.ca.gov/go/acp .

Patrick Cavanaugh2016-05-31T19:30:35-07:00January 7th, 2015|

Early rains help range partially recover

By Ching Lee; Ag Alert

Late autumn and early winter storms that moved through the state have spurred greener pastures, improving grazing conditions on California rangelands, but ranchers say more rainfall is needed for them to begin rebuilding their herds.

“As far as grass growth, this is as good of a feed year as we’ve ever had this early in the season,” said Placer County cattle rancher Joe Fischer. “This early grass growth and early root establishment will really set us up to have a phenomenal feed year come spring if these rains continue.”

But he said he also prepared for additional drought by reducing the herd he manages by 20 percent last winter and leaving more residual feed on the ground in order to promote better grass growth this season.

Mild temperatures have also aided grass growth, Fischer said, but they don’t bode well for a healthy snowpack—sensors measure the Sierra Nevada snowpack at about half of average—and that will affect water supply for this summer where he has irrigated pasture. In addition, many springs are not yet flowing the way they should be, he added, noting that a lack of drinking water on one ranch prevented him from placing any cattle there in early fall, even though it had plenty of residual dry feed.

“I’m still fearful that we aren’t out of the woods yet when it comes to drought in California,” he said.

Despite his fears, Fischer said he’s “hopeful and optimistic that this is going to turn around for us” and that California ranchers will move toward reestablishing their herds, though their cattle numbers will remain conservative at first.

With last month’s deluge, Mariposa County rancher Clarence Borba said it appears he can start retaining some of his cattle, after being forced to cut his herd in half and to buy feed when there was nothing left to graze. Because he leases his ground, which receives no irrigation, Borba said his costs soared when he had to buy feed and pay rent on the land even when no grasses were growing.

“There were times when I didn’t know if we were going to make it through,” he said.

Borba said while he’s trying to build back his herd, he’s doing it slowly.

“Things are looking a lot brighter now than they were a few months ago, but our profit margin is pretty narrow, so you can’t make too many mistakes and spend too much money,” he said.

San Joaquin County rancher Diana Connolly said she sold about a quarter of her herd early last year and didn’t keep any replacement heifers, due to a lack of feed. Like many cattle ranchers around the state, she has had to buy plenty of hay during the last three years. Whether she will keep any replacements this year will depend on how the rest of the rainy season goes, she said, as she doesn’t have to make that decision until May, when she weans her calves.

Though she has filled her barns with hay, Connolly said if more rain does not come this season to improve pastures, “it won’t make any difference how much feed you have right now.” She recalled how the lack of precipitation last winter left ranchers scrambling, even though the fall began with some good moisture.

“The rains are good, but I think the whole cattle industry is still feeling the effects of the three-year drought,” she said.

One lesson that Sacramento County rancher Jim Vietheer said he has learned from the drought is to start buying crop insurance, with this year being the first time he’s signed up for it. He noted that federal disaster aid has allowed him to buy extra hay. Strong cattle prices have also allowed him to cull his herd more heavily than he normally would, so that he could reduce impact on his pastures.

He said even though recent rains “have helped our situation amazingly,” he fears it will be short-lived if the state does not continue to get more, periodic rainfall. For this reason, Vietheer said he’s going to remain conservative on his stocking rate on some of this leased properties, “in case it becomes another bad year.”

“I’m a lot happier, but you don’t want to count your chickens before they hatch,” he said.

For San Diego County rancher Jim Davis, his region has not gotten “significant amounts of rain” and it has “come very gently, with little runoff,” he said, but he also noted that “conditions are very much improved over what they were a month ago.”

He said his cattle will be on supplemental feed for another month and a half, but that is typical for this time of year. Being three hours away from the Imperial Valley, Davis said buying feed has not been a problem, and while the price of hay “is never low enough,” at least there’s an adequate supply.

But for now, he said he will try to maintain his herd at the current level.

“I’d like to see another year of good moisture before we start rebuilding,” he added.

Riverside County rancher Bud Wellman said his herd size has not bounced back because a fire two years ago destroyed much of his summer range, which is on forestland, and the U.S. Forest Service so far has not allowed grazing to resume.

“Right now is when the cattle would do the most good,” Wellman said, adding that cattle grazing would restore the forest ground so that water could penetrate it rather than causing floods.

What has helped him, he said, is that the Girl Scouts of Orange County has allowed his herd to graze its campgrounds for weed abatement and fire prevention.

While his summer range in the mountains has improved with the recent storms, Wellman said where he’s hurting is on his winter range, south of Palm Springs. He has not been able to place his cattle there because many of the springs and creeks cattle use for drinking water are still dry, and what rainfall the region received has not been enough to get them flowing.

“The water situation on the desert side is still very critical,” he said. “If we could get those streams and springs back, we’d be in good shape.”

Patrick Cavanaugh2016-05-31T19:30:35-07:00January 7th, 2015|

Drought-Focused Soil Nutrient Management Forum Offered for Winegrape Growers

Winegrape growers are invited to participate in an online forum to discuss vineyard nutrient management in limited water conditions. The free nutrient management forum, which will run Jan. 12 through Jan. 23, is hosted by the University of California Sustainable Agriculture Research & Education Program (UC SAREP), FarmsReach and Sustainable Conservation.

Farmers and UC Cooperative Extension advisors from different regions will answer questions and share resources throughout the discussion. Participants can post a question in the forum and receive an e-mail when there is a reply.

To participate in the forum, sign up for free at http://ucanr.edu/onlineforum.

“Nutrient management for grapes can be very complicated, and growers have to continually adapt to changing conditions such as this year’s drought,” said Maxwell Norton, UC Cooperative Extension advisor. “It’s good to spend some time exploring how grape growers can succeed in challenging circumstances, and learn from each other about the many ways nutrient management can affect your farm in the coming season.”

Kicking off on Jan. 12, the Nutrient Management Solutions online discussion forum will offer the agriculture community:

Online videos and Q&A with farmers and advisors on nutrient management and soil fertility issues, with a special focus on winegrapes.
Online discussions via the FarmsReach website, moderated by series presenters.
A new “Soil Nutrient Management Toolkit” on the FarmsReach site, with selected practical resources and fact sheets for farmers of all crop and product types.

This online series is part of the Solution Center for Nutrient Management—a growing resource for nutrient management research and information, created by UC SAREP. For more information, contact Aubrey White, UC SAREP communication coordinator, at abwhite@ucdavis.edu or (530) 752-5299.

About UC SAREP 

The University of California Sustainable Agriculture Research & Education Program (UC SAREP), a program in the UC Division of Agriculture and Natural Resources, provides leadership and support for scientific research and education in agricultural and food systems that are economically viable, conserve natural resources and biodiversity, and enhance the quality of life in the state’s communities. SAREP serves farmers, farmworkers, ranchers, researchers, educators, regulators, policymakers, industry professionals, consumers and community organizations across the state.

About FarmsReach

Founded in 2007, FarmsReach is a network that connects small- and medium-scale farms to the products, support and services they need to be successful. By partnering with farmer members and agriculture organizations, FarmsReach offers a growing suite of services that empower farmers to make better business decisions, access new markets, preserve the environment and strengthen rural communities.

About Sustainable Conservation

Sustainable Conservation helps California thrive by uniting people to solve the toughest challenges facing our land, air and water. Since 1993, Sustainable Conservation has brought together business, landowners and government to steward the resources that we all depend on in ways that make economic sense. Sustainable Conservation believes common ground is California’s most important resource. www.suscon.org

For more than 100 years, the University of California Cooperative Extension researchers and educators have been drawing on local expertise to conduct agricultural, environmental, economic, youth development and nutrition research that helps California thrive. UC Cooperative Extension is part of the University of California’s systemwide Division of Agriculture and Natural Resources. Learn more at ucanr.edu.

Patrick Cavanaugh2016-05-31T19:30:35-07:00January 7th, 2015|

34 Healthy Breakfasts for Busy Mornings

Source: Kate Morin; greatist.com

When it comes to breakfast, the options are endless. Pancakes or waffles? Bacon and eggs? Muffin, followed by a pastry? So why limit chowing down on delicious breakfast foods to the morning hours? Here are 34 healthier snack options to keep filling those breakfast food cravings all month long.

Better Breakfast Snacks

1. Avocado Toast With Egg

Sometimes, simple is just better. In this recipe, 2 slices of whole-grain bread, lightly toasted, topped with smashed avocado and a sprinkling of salt and pepper makes for a flavorful and rich base. Top that with two sunny-side-up eggs for a healthy dose of protein, and you’ve got a well-rounded breakfast. Stack ’em in a tupperware container for easy transport or cook the yolks a bit more and make the whole thing into a sandwich.

2. Peanut Butter Banana Smoothie

Smoothies are a perfect on-the-go snack any time of day. Blend 1 frozen banana, 2 tablespoons peanut butter, 1 cup almond milk, and a few ice cubes. If this is a morning snack, keep it in a tight-sealing container and throw it in a gym or work bag. For an afternoon boost, prep it the night before and freeze, remove in the morning, and it will be thawed and ready to enjoy after lunch. Tip: Add a scoop of your favorite chocolate or vanilla protein for an extra protein boost.

3. Zapped Scrambled Eggs With Veggies

Yes, it’s possible to make really good scrambled eggs in the microwave. And it’s easy! Beat 2 eggs, throw in a microwave-safe container, add 1 handful of your favorite veggies (cherry tomatoes and spinach leaves work well), and a sprinkle of cheese. Zap the mixture for 30 seconds, stir, and cook another 30 seconds, or until eggs are solid. Throw a top on the container to eat later, or store the raw mixture in a fridge until ready to heat and eat.

4. Fruit and Yogurt Parfait

One of the easiest, healthiest, and tastiest breakfasts out there is a classic fruit and yogurt parfait. The best part? It can be made with any toppings you like. Try choosing fruits that are in season for the most flavorful options. (Try our stone fruit salad for summer, and opt for apples come fall).

5. Breakfast Burrito

Who doesn’t love a burrito? Breakfast burritos are a great, easy snack to keep on hand. Scramble 2 egg whites, 1/4 cup black beans, 2 tablespoons salsa, and 2 tablespoons shredded cheese, and wrap in 1 small whole-wheat tortilla. Make a bunch, wrap in foil, and keep in the freezer for whenever the craving hits. Protein from the eggs and black beans keep you fuller longer, and the spicy salsa keeps things interesting.

6. Healthy Morning Glory Muffins

An oat-based muffin packed with healthy carrots and zucchini, lightly sweetened with raisins and just a pinch of sugar makes a perfect breakfast or snack. Use a mini-muffin tin for smaller portions, and eliminate or cut back on the brown sugar or choose a healthier substitute to cut back on sugar.

7. Breakfast Quinoa Bites

Here’s a new way to enjoy quinoa: make mini quinoa breakfast quiches! In a medium bowl, combine 2 cups cooked quinoa, 2 eggs, 1 cup your favorite veggies (spinach or zucchini work well), 1 cup shredded cheese, and a sprinkle of salt and pepper. Portion into a lightly-greased mini muffin tin, and bake at 350 F for 15-20 minutes. These are easy to bring along and delicious to enjoy warm or cold.

8. Fruit and Yogurt Smoothie

Here’s a simple and delicious smoothie recipe for the morning rush. Blend 1 cup plain Greek yogurt with 1 cup frozen fruit (banana and berries work very well) with 1/2 cup liquid (milk, juice, coconut water—whatever you like). Freeze overnight and thaw throughout the day to enjoy in the afternoon, or blend up in the morning.

9. Leftovers n’ Egg

Stuck with last night’s leftovers? Place a scoop of leftover roasted veggies, potatoes, or meat in a container, top with a cracked egg, and heat in the microwave until the egg white is cooked through, 30 to 45 seconds. (Or prep in the oven.) Feeling fancy? Sprinkle with some freshly grated parmesan cheese.

10. Fruity Breakfast Quinoa

Cooking quinoa in milk (cow, soy, or almond) and adding some sweet spices and fruit makes for a great substitute for classic hot breakfast cereals. Plus, it’s high in protein and essential amino acids like lysine, which is essential for tissue growth and repair. Simply cook quinoa according to package instructions, but substitute milk for water, and add some cinnamon or nutmeg instead of salt and pepper. Top with fresh berries and chopped roasted nuts.

11. Zucchini Bread Oatmeal

Take a classic baked loaf and make it into oatmeal with this recipe! Adding shredded zucchini to oatmeal is a great way to fit in an extra serving of veggies. Throw on a handful of toasted walnuts or pecans for some added crunch.

12. Quinoa Fruit Salad

Spice up a plain old fruit cup with a scoop of quinoa. Toss the whole shebang around until the quinoa is evenly distributed through the fruit. Add a scoop of plain yogurt and a drizzle of honey for a little extra body.

13. Oatmeal Squares

Oatmeal is a great option for a hearty snack or breakfast, but what’s the best way to make it into a more convenient and portable snack? Bake it into squares!

14. Pumpkin Oatmeal Bowl

A heaping dollop of pumpkin puree is a great way to squeeze in an extra dose of veggies. Plus, the super-orange superfood is packed with nutrients and a healthy dose of fiber. This recipe pairs the pumpkin with quick oats, pumpkin pie spice, and almond milk for a quick and easy breakfast on-the-go.

15. Ricotta and Tomato Breakfast Sandwich

Here’s a healthier take on the classic breakfast sandwich: Take 2 slices of a hearty whole-grain bread, spread each slice with 1 tablespoon ricotta cheese and sprinkle with kosher salt and fresh cracked pepper to taste. Add 1-2 hearty slices of fresh beefsteak tomato (blotted with paper towel to remove excess liquid) and enjoy.

16. Savory Oatmeal With an Egg

Try taking oatmeal to a whole new level by making it savory. Prepare as usual with milk or water, but add a pinch of salt and pepper instead of any cinnamon or sugar, and top with an over-easy or poached egg. Sprinkle with a little cheese for an extra yummy kick.

17. Overnight Oats

This is the ultimate lazy-person breakfast. The night before, combine 1/2 cup milk, 1/3 cup rolled oats, 1/2 a banana (mashed), 1/4 cup chopped nuts, and a sprinkle of cinnamon in sealed Tupperware container. By morning, you’ll have delicious overnight oats! These can be heated in the microwave for 1-2 minutes if in the mood for something warm.

18. Zucchini Muffins

Any way that fits a serving of veggies into a delicious baked good is a winner in my book. These zucchini and banana muffins with flaxseed fit three healthier options into one easy-to-tote package.

19. Peanut Butter, Banana, and Oatmeal Breakfast Cookies

Cookies for breakfast? Yes please! While Oreos or Chips Ahoy may not make a balanced breakfast, a homemade cookie made of banana, peanut butter, protein powder, and oats is a wholesome choice. Plus, you can pick and choose what you like to mix—go for almond butter and raisins in one batch, or peanut butter chocolate chip in another.

20. Waffle PBJ-Wich

Try this sweet take on a classic breakfast sandwich the next time eating on the go. Prepare 1 whole-grain toaster waffle and slice in half. Spread with 2 tablespoons nut butter and layer 2-3 sliced strawberries on top in place of the traditional jelly (to cut down on sugar).

21. Egg and Cheese Cups

Fried eggs are great, but what about baking a whole egg with veggies and cheese and skipping the added oil? Try making a pan of these egg and cheese cups at the beginning of the week and bringing one along each day. (Tip: If you use the individual silicone muffin molds, it makes the egg cups even more portable for on-the-go snacking.)

22. Homemade Instant Oatmeal

For anyone with a microwave or hot water at their disposal, these customized instant oatmeal packets are fantastic to have on hand. Instead of purchasing pre-made oatmeal packets, assemble your own in Ziploc baggies using whole rolled oats, cinnamon, and mix-ins like raisins and nuts.

23. Frozen Nutty Banana

Say banan-YEAH to this healthy snack. Cut 1 firm (but ripe) banana in half and un-peal, arrange on a small baking sheet or freezer-safe plate, and spread each half with 1 tablespoon almond butter evenly (on the sides not touching the plate). Here’s the fun part: Stick whatever toppings you like on top of the almond butter—our favorites are granola, chia seeds, or flax seeds and cinnamon. Insert a popsicle stick or skewer into the cut end of each half, and freeze until solid (at least 2-3 hours).

24. Chocolate-Banana Breakfast Quinoa

Here’s one healthy way to have chocolate for breakfast: a bowlful of quinoa makes for a protein-rich filling breakfast, and the banana even adds a serving of fruit.

25. Fruit Soup

There are just two ingredients in this tasty, cool snack: Cold fresh fruit, and cold milk. Chop 1 cup of fruit of your choosing (peaches, plums, berries, and mango are delicious!) and combine in a container with 1 cup milk of choice. Keep chilled until ready to enjoy.

26. Apple Surprise

This is a perfect pick for apple season, Cut 1 apple in half and remove the core (plus a bit of the extra flesh around the core). Drop 1 tablespoon nut butter between the two holes, and sprinkle in 1 tablespoon granola. Wrap up the whole apple in plastic wrap or foil to save for later, or enjoy as is bite-by-bite.

27. Egg Sandwich

Who doesn’t love a classic egg sandwich? Simply sautée a hefty handful of spinach and fry 2 eggs with a dash of salt and pepper. Place on top 2 whole-wheat English muffin halves (or toast) with 1 slice of cheddar cheese. Wrap in foil so the cheese melts evenly, and enjoy whenever the craving hits!

28. PBB&C

Say what? A PBB&C is a great twist on the classic PB&J—peanut butter, banana, and chia. Try adding this superfood twist to the classic PB sandwich with 1/2 a banana (sliced) and a sprinkle of chia, which is packed with vitamins and minerals (like six times more calcium than milk!).

29. Berries and Oats Microwave Muffin

Muffins from the microwave? Yep, it’s possible! Add 1/4 cup quick oats, 1 egg, a handful of berries, and a sprinkling of brown sugar to a mug and mix until evenly combined. Microwave on high for 1 minute, remove to take a look, and keep cooking for 30 seconds at a time until the muffin looks firm.

30. Strawberry-Banana Quinoa Muffins

By this point, I think the Greatist team believes quinoa makes anything better. So, muffins? It’s a no brainer. Try these strawberry quinoa muffins for an easily-packed snack or breakfast (or after lunch treat).

31. Pumpkin and Granola Parfait

This one’s perfect to try out as fall sets in. In your favorite small Tupperware container (with a reliable lid!), top plain Greek yogurt with canned pumpkin puree and a handful of granola, then sprinkle with cinnamon. The best part? Pumpkin is a bonafide superfood rich in beta carotene, which is essential for eye health.

32. Whole-Wheat Banana Blueberry Flax Muffins

At 200 calories each, these hearty, wholesome muffins make for the perfect portable breakfast. Flax lends a healthy dose of fiber and omega-3 fatty acids. Mashed bananas (one of our favorite healthy baking substitutions) allow for a slight reduction in the added fat and sugar in this recipe, too.

33. Egg Muffins

Finally, a muffin without all the carbs. Plus, these guys are simple to make. Beat 10 eggs, 1/4 cup chopped onion, 3 handfuls of spinach, 1 shredded zucchini, 1/2 a bell pepper (chopped), 4 slices cooked bacon or ham, chopped, and a sprinkle of salt and pepper. Divide egg mixture evenly in a lightly-greased muffin tin, and bake for 20-25 minutes at 350 F. Zap it for a few seconds in the microwave before serving.

34. Lemon Poppy Seed Protein Squares

Here’s a healthier take on the classic lemon-poppy seed muffin. Fiber-rich oat flour is paired with vanilla protein powder for a healthy, filling base. Yogurt lends moisture and some fat, and applesauce makes a great substitute for sugar. Vanilla extract, lemon zest, and (of course) make up the rest of the fresh flavor. The best part? One bar comes in at about 54 calories and six grams of protein—much better than any muffin we’ve seen on the shelves lately.

Patrick Cavanaugh2016-05-31T19:32:09-07:00January 5th, 2015|

Why Almonds Belong in Your Diet

Almond Nutrition

Source: Alissa Fleck, Demand Media

Natural, unsalted almonds are a tasty and nutritious snack with plenty of health benefits. Loaded with minerals, they are also among the healthiest of tree nuts. Just a handful of nutrient-rich almonds a day helps promote heart health and prevent weight gain, and it may even help fight diseases like diabetes and Alzheimer’s.

Nutrition

Eating about 23 almonds a day is an easy way to incorporate many crucial nutrients into your diet. Almonds are rich in vitamin E, calcium, magnesium, minerals and potassium. Additionally, almonds are a significant source of protein and fiber, while being naturally low in sugar. One 23-almond serving packs 13 grams of healthy unsaturated fats, 1 gram of saturated fat and no cholesterol or salt. Of all tree nuts, almonds rank highest in protein, fiber, calcium, vitamin E, riboflavin and niacin content by weight. There are 160 calories in 23 almonds. While many of these calories come from fat, it is primarily the healthy unsaturated fats and not the unhealthy saturated kind.

Almond Hull-split

Heart Health

According to the FDA, eating 1.5 ounces a day of most nuts, like almonds, may reduce the risk of heart disease. Many of the nutrients in almonds help contribute to increased heart health. For one, almonds are rich in magnesium, which is critical in preventing heart attacks and hypertension. Several clinical studies have also shown almonds can be effective in reducing bad cholesterol and preserving healthy cholesterol, which plays a major role in heart health.

Weight Maintenance

Nuts, like almonds, are also beneficial for maintaining a healthy weight. The fiber, protein and fat content of almonds means it only takes a handful to keep you feeling full and satisfied so you won’t have the urge to overeat. According to “Fitness” magazine, the magnesium in almonds helps regulate blood sugar, which is key in reducing food cravings. Almonds may even be able to block the body’s absorption of calories, making them the ultimate weight-loss-friendly snack. Because almonds are naturally high in calories, it’s important to limit your serving size to the recommended 1 ounce, or 23 nuts.

Other Health Benefits

Almonds may also promote gastrointestinal health and even combat diabetes. The high fiber content of almonds gives them prebiotic properties, which contributes to health in the gastrointestinal tract. Prebiotics are non-digestible food substances, which serve as food for the good bacteria in the intestinal tract and help maintain a healthy balance. According to a study by the American Diabetes Association, a Mediterranean diet incorporating nuts, such as almonds, helps fight diabetes even without significant changes to weight, physical activity or caloric intake.

Patrick Cavanaugh2021-05-12T11:06:01-07:00January 2nd, 2015|

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