It’s that time of year when big jack-o-lanterns are ready for carving and no matter how you decide to decorate or carve your pumpkin, I just ask one thing—don’t throw out the seeds!

Pumpkin seeds are small but mighty when it comes to nutrition. They provide many vitamins and minerals that are hard to get in the diet or that some of us don’t get enough of!

This time of year when green and white pumpkin seeds are abundant, roast them, toast them, or eat them in bar form to reap the nutrition benefits of pumpkin seeds.

Pumpkin Seeds Nutrition

There are many fun facts that may surprise you about pumpkin seeds nutrition. Here are the key nutrients you will find in a 1 ounce serving of pumpkin seeds:

• Calories: 158
• Carbohydrates: 3g
• Fiber: 2g
• Protein: 9g
• Fat: 14g
• Omega-3s:
• Magnesium: 168mg (54% of the RDA)
• Iron: 2.5mg (14% of the RDA)
• Zinc: 2mg (28% of the RDA)
• Manganese: 1mg (71% of the AI)

For reference, 1 ounce of seeds is equivalent to about 85 kernels.

RDA = Recommended Daily Allowance; AI = Adequate Intake

Pumpkin Seed Benefits Overview

Pumpkin seeds offer a multitude of health benefits. These tiny nutritional powerhouses are packed with essential nutrients like magnesium, zinc, and iron, which support immune function and overall health.

They are a rich source of heart-healthy monounsaturated fats and contain a substantial amount of fiber, aiding in digestion and promoting a feeling of fullness. Additionally, pumpkin seeds are known for their high levels of antioxidants, such as vitamin E and carotenoids, which help protect cells from oxidative damage and contribute to skin and eye health.

If that isn’t enough, the tryptophan in pumpkin seeds can enhance mood and sleep quality.

1. Plant-Based Protein

Pumpkin seeds are a good source of plant-based protein. Coming in at 9 grams of protein per ounce, you can easily give any meal a protein boost by adding pumpkin seeds to it.

I love the example of a grain bowl, because I’ll combine pumpkin seeds, hemp seeds, and quinoa along with other veggies to get a well-round, plant-based protein packed meal. While I do eat meat, I like a nice plant forward grain bowl a few times a week too.

2. Magnesium

A key mineral for muscle and nerve function, as well as blood pressure and blood sugar regulation, magnesium is a super important mineral that most of us are not getting enough of. Magnesium also works as a nervous system relaxant, which helps us to calm down at the end of the day or in a stressful situation.

Pumpkin seeds contain 54% of the RDA for magnesium in 1 ounce — the perfect portion for snacking! Stash them in your drawer at work for times when you’re feeling irritable and stressed and need a little magnesium boost!

3. Iron

Iron is essential for blood production and specifically transportation of oxygen throughout the body. Pumpkin seeds contain 14% of our RDA of iron per ounce serving. Women need more iron per day, and almost 10% of us are iron deficient. Adding pumpkin seeds to the diet on a regular basis is one thing we can do to prevent deficiency.

4. Zinc

Pumpkin seeds are high in zinc, a nutrient that is essential for healthy immune function and to make the proteins of our DNA. Coincidence that pumpkin season and cold and flu season happen at the same time? I think not! Evidence suggests that if zinc lozenges or syrup is taken within 24 hours after cold symptoms start, the supplement can help shorten the length of colds.

Inadequate zinc levels are also associated with reduced sperm quality and an increased risk of infertility in men –with over 20% of the RDA for zinc for men (and 28% for women), pumpkin seeds may be able to prevent deficiency.

5. Fiber

Fiber is essential for healthy digestion and satiety, and something many of us also don’t get enough of on a daily basis. Pumpkin seeds contain 1.7 grams of fiber per ounce plus since they are easy to put on just about any meal or snack, you can easily add more fiber to what you are eating throughout the day.

6. Manganese

Manganese is an important mineral that helps your body make energy. It also helps support a healthy immune system, helps maintain strong bones, and protects your cells from damage.

There is 1.29 mg of manganese in 1 oz of pumpkin seeds, providing 71% of your daily needs!

7. Healthy Fats

Last but not least, we can’t talk about pumpkin seed nutrition without mentioning healthy fats! They contain unsaturated fat (the good kind of fat), including a type of omega-3 fatty acids, ALA (alpha-linolenic acid).

This can help reduce inflammation, and increase the good kind of cholesterol, HDL. Fat is also needed to absorb the fat-soluble vitamins A, D, and K, so it’s a great way to make sure your meals are balanced.

What’s the Difference Between Green and White Pumpkin Seeds?

You may have carved a pumpkin only to wonder why those seeds are white and why other pumpkin seeds you’ve seen are green? What are pepitas vs. pumpkin seeds? Let’s take a closer look.

Green Pumpkin Seeds

So then you thought pepitas must be the shelled pumpkin seeds right?! Sorry to say this is another no! “Pepitas” meaning “little seed of squash” in Spanish, are actually from a different type of pumpkin than your typical Jack-O-Lantern and do not require shelling. These are the “green seeds” you usually see.

You will NOT find pepitas if you were to remove the white part of the pumpkin seeds from your carving pumpkins, so don’t bother!

Pick them up in the bulk section of my grocery store instead, store them in a big jar in my pantry, and sprinkle those on just about anything!

White Pumpkin Seeds

White pumpkin seeds are seeds that you find in the pumpkins that you carve for Halloween. When the time comes to make your festive carvings, don’t toss out the pumpkin seeds covered in the gooey inside of the pumpkin. Clean them off, then roast or toast them!

Can you Eat the Shell of the Pumpkin Seeds?

Yes, the skins are perfectly safe to eat, however I recommend chewing thoroughly, especially for those with a sensitive stomach!

How to Make Roasted Pumpkin Seeds (White Seeds)

Scoop the stringy parts of the pumpkin and the white pumpkin seeds out of a jack-o-lantern pumpkin and get ready to roast them — here’s how!

1. Remove all of the stringy parts from the seeds (you may need to rinse them) and pat them dry (v. important!).
2. Pre-heat the oven to 250 degrees F and prepare a baking sheet lined with parchment paper or tin foil.
3. Coat the seeds with 1 tbsp. avocado oil (more depending on how many pumpkin seeds you have), 1 tsp. of salt and your seasonings of choice (cinnamon sugar, pumpkin pie spice, or even everything but the bagel seasoning!)
4. Roast for approximately 35-45 minutes, stirring at least one time. Let cool and enjoy your roasted seeds!

***store pumpkin seeds in an airtight container

How to Make Toasted Pumpkin Seeds (Green Pepitas)

Toasting the pepitas (aka green pumpkin seeds) really brings out there flavor. I highly recommend it if you are looking to take things up a notch, and it only takes a few seconds.

Place pepitas on a pan with a splash of olive oil and toast on medium-low, constantly turning to make sure the do not burn. Once they are browned and have puffed up a little bit you know they are done and ready!

How to Use Pumpkin Seed Oil

You may have seen pumpkin seed oil popping up at your local grocery store, but can you cook with it? Pumpkin seed oil is more of a finishing oil meaning you should use it in homemade salad dressing, drizzled on top of meat or fish or even popcorn if you like the taste!

How to Eat Pumpkin Seeds: 10 Easy Ways

Whether consumed as a snack, sprinkled on salads, or incorporated into various dishes, these versatile seeds are a nutritious addition to any diet, offering a delicious way to reap their numerous health benefits.

1. Add them on top of salads
2. Add them to grain bowls
3. Top soup with toasted pumpkin seeds
4. Top baked goods like breads, muffins and bars with them
5. Snack on them paired with a banana and almond butter
6. Chop them up and use them as a coating for chicken or fish
7. Add pumpkin seeds to any homemade trail mix recipe
8. Add them to any homemade granola recipe
9. Add them to yogurt bowls
10. Blend them into sauces such as pesto or marinara

One of my favorite ways to eat pumpkin seeds is in Health Warrior Pumpkin Seeds bars. They are great to take on the go and are made with real food ingredients like pumpkin seeds, honey and spices. They come in different flavors like honey sea salt, and dark chocolate coconut almond — you can’t go wrong!

I like to cut them up on top of salads, yogurt bowls, and in this recipe for pumpkin quinoa soup!

Fall In Love With These Pumpkin Recipes Too

Enjoy time in the kitchen making these other pumpkin recipes that incorporate these nutritious seeds!

• Pumpkin Superfood Energy Bites
• Pumpkin Apple Baked Oatmeal
• Better Than Starbucks Pumpkin Bread
• 9 Pumpkin Recipes for Warm Weather
• Healthy Pumpkin Smoothie Bowl
• Pumpkin Seed Pesto

Read more about pumpkin seeds and how they relate to blood sugar control, insulin regulation, and diabetes here on my fellow colleagues blog.

This article has been updated since its original publish date in October 2019.

The post Pumpkin Seeds Benefits and How to Roast & Eat Them appeared first on Once Upon a Pumpkin.

You may know that potatoes contain carbohydrates but did you also know they’re a good source of other nutrients that support our health in a variety of ways?

Potatoes are the most commonly purchased vegetable in the U.S. and for good reason. They’re incredibly versatile, in terms of how they can be prepared and what they can be paired with. The possibilities are endless; which is why it’s always a good idea to add potatoes to your grocery cart. 

In addition to their versatility, another great reason to incorporate them into your diet is because they’re a nutrient dense vegetable. As well as containing carbohydrates which are the main source of energy for your muscles and brain, they provide other macronutrients, and vitamins and minerals that our brains and bodies need on a daily basis — some of which may surprise you! 

Four unexpected benefits of eating potatoes: 

• Help Replenish Our Muscles After a Workout. Carbohydrates are the primary fuel for your brain and a key source of energy for muscles to help perform and recover from exercise. A medium (5.3 ounce) skin-on potato contains 26 grams of carbohydrates. Because a single session of intense and/or prolonged exercise can deplete carbohydrates in the body it is important to replenish them. Adding potatoes to your meals can help power your performance! 

• Can Significantly Contribute to Our Daily Requirement for Vitamin C. Potatoes are an excellent source of Vitamin C. Vitamin C is a vitamin that acts as an antioxidant stabilizing free radicals, and helps prevent cellular damage. It also helps keep our immune system working properly. A medium (5.3 ounce) potato contributes 30% of our daily value of Vitamin C.

• Provide Our Body With Other Important Nutrients.  A medium (5.3 ounce) potato provides 10% of the Daily Value of Vitamin B6, 6% of the daily value of iron, and 7% of the Daily Value (2 grams) of fiber. Vitamin B6 plays an important role in carbohydrate and protein metabolism, iron is necessary for the health and function of red blood cells, and fiber helps with satiety as well as providing other health benefits. 

• Provide Plant-Based Protein. One medium-size (5.3 ounce) potato with skin-on provides 3 grams of plant-based protein. While 3 grams might not seem like a lot, the protein content in a potato exceeds that of all other commonly consumed vegetables. Just like carbohydrates are important for athletic performance, so is protein – as it is a key component of our muscles. 

Potato Recipes Inspiration: 

• Cheesy, Crispy Smashed Potatoes 
• Buffalo Chicken Stuffed Potatoes 
• Olive Oil and Yogurt Whipped Potatoes 

This blog post was in collaboration with Potato Goodness. As always all opinions are my own and I appreciate your support!

The post 4 Unexpected Benefits of Eating Potatoes appeared first on Once Upon a Pumpkin.

As a dietitian I believe being open to trying new foods (specifically plant foods) is one of the best (and most underrated!) things we can do for our health.

Sure, not liking something is a small risk, but it’s totally worth the reward for your health today and in the long run if you do end up liking the food and it becomes part of your diet.

Not only can being open to new fruits and vegetables help keep your food life more fun and exciting, but it can also improve your gut health, positively impact your relationship with food, and add more nutrition to your diet overall.

An added bonus of expanding your palate is how much more amazing it makes traveling when you’re open to trying food from places you’ve never been before. More on that below!

I’m challenging you to pick up a new fruit or vegetable the next time you’re grocery shopping to try something new and benefit your health at the same time!

How to Be More Open to New Foods

I get it. Your mom always made cauliflower a certain way when you were growing up and now you can barely look at it. Or you tried fish once as a kid and hated it. We all have those foods from childhood that we swear we hate because we didn’t like them back then.

The thing is our tastebuds change and chances are if you had that food again at a restaurant, prepared differently with other flavors your accustom to, you might actually really like it. You’ll never know if you’re not open to trying.

In order to work on expanding your palette, you need to let go of all previous notions about a certain food and be open to trying it again knowing you’re a mature adult this time and that you’ve got nothing to lose and everything to gain. Your future self will thank you!

How Expanding Your Palate Can Benefit Your Health

Keeps Things Fun & Fresh in The Kitchen — Challenging yourself to pick up a new fruit or vegetable might be exactly what you need to feel re-inspired to get in your kitchen and cook a meal. I’m guilty of making the same types of meals over and over again for lunches and dinners which can feel so boring and repetitive. When I notice that’s happening, I challenge myself to pick up a new vegetable and make something new with it.

In this day and age of countless recipes and food blogs on the internet, it’s easy to find a recipe that looks fun, and incorporates a vegetable that you might not typically use. Making a point to do so can spice up your food life and add more nutrition to your diet — win, win!

Adds More Nutrition to Your Diet — Trying a new fruit or vegetable adds new nutrition into your body. Different colored fruits and vegetables contain different amounts of vitamins, mineral and antioxidants — all really good for our health today and in the long run. Being open to trying new plant foods on a regular basis is a great way to ensure you’re getting adequate amounts of nutrition including anti- inflammatory benefits that strengthen our immune system and more.

Good for Gut Health – The world’s largest citizen science microbiome project showed that incorporating around 30 different plant foods into your diet a week increases gut diversity (gut diversity helps the gut stay healthy!). At first when you read 30 different plant foods you might say that feels extremely overwhelming but think about it like one to two fruits or vegetables at every meal. Doesn’t that feel a lot more doable?!

We continue to learn so much about how our gut health impacts different aspects of our health like digestion, mood, immunity and more. Keeping our gut populated with the beneficial bacteria it needs to thrive is something easy we can do that has a big impact on our health overall.

Improves Your Relationship with Food — For those of us who may have struggled with food rules, trying “new” foods that don’t fit into your typical eating routine can feel scary at first. Perhaps these were foods that you thought weren’t healthy or that you couldn’t eat a certain way. Diet culture spreads a lot of messages (even about healthy foods) that are not true but unfortunately turn into food rules for some of us.

Too much sugar in bananas? That statement is just bananas! You get the picture.

Being open to trying new foods shows you that our relationship with food is indeed the healthiest and most fun when it’s flexible. This level of flexibility that comes from ordering something spontaneous on the menu because it sounds good, or eating gelato every day because you’re in Europe allows you to trust your body more and shows you that a well balanced diet includes a wide variety of different foods.

A bonus way expanding your palate enriches your health and your food life is when you travel. When you’re open to trying new foods in new places you can seriously have some of the most amazing food of your life — as a foodie, it’s my favorite part of going somewhere new!

So next time you’re at the grocery store or farmers market, I challenge you to pick up a new fruit or vegetable to try. You may have just found something you really like to eat that will be adding more nutrition to your diet for years to come!

Recipe Inspiration to Help Expand Your Palate

Ready to try something new? Check these fun recipes that are some of my favorites on this site and follow me on Instagram for more daily inspo!

• Whipped Feta Greek Salad Toast
• Blueberry Peach Burrata Salad
• Whole Roasted Cauliflower with Tahini
• Fall Farro Salad with Delicata Squash

The post How Expanding Your Palate Can Benefit Your Health appeared first on Once Upon a Pumpkin.

After the first year of COVID, anxiety and depression prevalence increased by 25% across the globe.  

Last month was Mental Health Awareness Month, which is a great reason to stop and remember that conversations around mental health are so important especially in this day and age. As a dietitian, I’m always eager to learn more about the connection between different foods and their impact on our physical and mental health.

If you’re on this site, I hope it’s obvious how much I like all things pumpkin, including pumpkin seeds which is why I’m excited to dive into this topic about pumpkin seeds and their mental health benefits.

Let’s talk more about this small but mighty seed and what you need to know about how they can potentially benefit your mental health. Be sure to also check out my recipes using pumpkin seeds linked below.

This article is in no way meant to treat or diagnose a medical condition.

Pumpkin Seeds’ Benefits for Your Brain

Pumpkin seeds contain valuable nutrients that can benefit your brain and mental health. Over the past several decades, researchers have taken a deeper dive into the connection between pumpkin seeds and mental health, and have found several factors that can make a positive impact. 

Since the brain is responsible for mood regulation, eating nutritious foods that can benefit brain health is becoming more and more important.

General Nutrition of Pumpkin Seeds

The nutrients in pumpkin seeds can contribute to the mental health benefits we’ll dive into more below. Here is the nutrition of pumpkin seeds per 1 oz of pumpkin seeds (equivalent to about 85 kernels).

RDA = Recommended Daily Allowance; AI = Adequate Intake

Do Pumpkin Seeds Improve Mood?

Pumpkin seeds may in fact have a positive effect on mood due to these important nutrients, though more research is needed. There needs to be more thorough research specifically around their connection to anxiety, stress, and depression.

The iron in pumpkin seeds may also contribute to improved mood. Iron is required for the enzymes that break down tyrosine and tryptophan to produce dopamine and serotonin, two feel-good hormones we’ll be talking more about later.

Pumpkin Seeds and Anxiety & Stress

The tryptophan and tyrosine in pumpkin seeds seem to play one of the most beneficial roles, as they are the precursors to serotonin and dopamine. Both serotonin and dopamine are known to play a role in regulating anxiety and stress.

Here are a few other ways the nutrients in pumpkin seeds may benefit anxiety and stress reduction:

• Magnesium: The magnesium in pumpkin seeds may play a role in stress reduction because magnesium can help reduce blood sugar and blood pressure, as well as serve as a nervous system relaxant.
  • Some research has indicated that stress can reduce magnesium levels, and a magnesium deficiency can increase susceptibility to stress. To break this cycle, it’s important to include magnesium-rich foods in the diet, such as pumpkin seeds. 
• Potassium: Potassium also plays a role in regulating blood pressure. We know that stress can increase blood pressure, so targeting foods that can help lower blood pressure may be beneficial.

Are Pumpkin Seeds Good for Depression?

Research is promising. Dopamine and serotonin play an important role in depression, and recent research that took a closer look at antidepressant foods found that pumpkin seeds had an antidepressant food score (AFS) of 47%. This benefit was believed to be most closely tied to the amount of tryptophan in the seeds. This score qualified pumpkin seeds as a food with antidepressant potential.

Additionally, research also shows that zinc deficiency can lead to depressive-like symptoms. Consuming 1 oz. of pumpkin seeds can provide 27.5% of women’s daily zinc needs, and 20% of those for men to help meet your nutrient requirements to prevent deficiency.

Pumpkin Seeds and Tryptophan: Impact on Serotonin Levels

Tryptophan is an amino acid that can be found in foods, and is a precursor to serotonin. 

In one particular study, people who consumed tryptophan (>10 mg/kg body weight/d) from a mix of tryptophan containing foods including pumpkin seeds showed a statistically significant positive effect on depression, irritability, and anxiety in comparison to when they consumed lower levels of tryptophan (<5 mg/kg body weight/d).

Adults 19+ should aim to consume 4mg of tryptophan per kilogram of body weight per day. So, for a 140 pound adult, this would be 254mg per day. A 1oz serving of pumpkin seeds meets nearly half of this need. 

While more research is needed, many studies have shown that increasing intake of foods with tryptophan can have a positive effect on serotonin levels. 

Pumpkin Seeds and Tyrosine: Impact on Dopamine Levels

Tyrosine is an amino acid that you get from food. It is the precursor to dopamine, so it is believed that by increased food intake of tyrosine, you can in turn increase the levels of dopamine in your brain.

For adults 19 and over, the daily estimated amino acid requirement for phenylalanine and tyrosine is 27mg per kilogram of bodyweight per day. 

For an adult who weighs 140 pounds, this would be 1,718mg of phenylalanine + tyrosine. A 1oz. serving of pumpkin seeds provides 309mg, 18% of your needs. 

How Many Pumpkin Seeds Should You Have Per Day?

Pumpkin seeds aren’t the only food you should rely on to reach the recommend amount of tryptophan. Aiming for a 1 oz. serving pumpkin seeds is a good goal to help you meet nutrient requirements for several nutrients that play a role in mood regulation.

The good news is, they’re super easy to add to salads, sprinkle on top of yogurt bowls and oatmeal or add a handful to a homemade trail mix. You can even use pumpkin seeds to coat chicken or fish for an extra crunch.

So What’s the Verdict on Pumpkin Seeds & Mental Health

Unless you are allergic or have an intolerance, there is no harm in adding pumpkin seeds to your daily diet given the wide range of nutrients available. You may also be setting yourself to reap the benefits of the potential mental health benefits, including decreased anxiety and depression. 

Fun Ways to Eat Pumpkin Seeds for Mental Health Benefits

Read more about the benefits of pumpkin seeds and how to roast and eat them.

Pumpkin seeds are so easy to use in a variety of ways — from sprinkling a handful on a salad, to topping baked goods with. Here are some of my favorite ways to use pumpkin seeds in these delicious recipe you don’t want to miss:

• Almond Flour Pumpkin Bread with Pumpkin Seeds
• Pumpkin Flax Overnight Oats with Pumpkin Seeds
• Creamy Vegan Pumpkin Soup with Pumpkin Seeds

The post Pumpkin Seeds’ Mental Health Benefits appeared first on Once Upon a Pumpkin.

View this post on Instagram

A post shared by Maggie Michalczyk, RDN (@onceuponapumpkin)

Trader Joe’s is one of the most fun and exciting grocery stores to do your grocery shopping. You never know what new snack, spice, frozen good or wine you’re going to find down their aisles! As a dietitian, I feel like a kid in a candy store while shopping there, and I’m always on the hunt for new products that help me shortcut healthy meals and snacks.

From cauliflower gnocchi, to dried fruit, nuts and everything in between, you can find a lot of healthy foods at Trader Joe’s. I find most times I shop there I come home with lots of salad mixes, snacks, pantry staples, cheese and wine. And flowers and eucalyptus for the shower too! Always buy yourself the flowers.

Importance of Reading Food Labels

One caveat about Trader Joe’s is that not all of the products are as “healthy” as they seem. The word “healthy” has no formal definition so it’s really subjective when it comes to different products. I would encourage you to read labels at Trader Joe’s especially for their frozen products as some are made with lots more ingredients, added sugars and preservatives than you might think.

I don’t say that to scare you or deter you away from any product at Trader Joe’s, just merely as something to be aware of. This holds true for anywhere you grocery shop!

Healthy Trader Joe’s Meals and Food by Category

I did my best to scope out the best healthy Trader Joe’s food for this list of dietitian approved Trader Joe’s item and Trader Joe’s grocery list!

Hopefully this will help you narrow down what to get next time you’re at the store! I plan to keep adding to this list in the future too! Here are the category lists:

• New to 2022
• Trader Joe’s Healthy Snacks
• Healthy Trader Joe’s Meals
• Trader Joes Salads
• Best Trader Joe’s Products
• Favorite Wines from Trader Joe’s
• Trader Joe’s Healthy Desserts

I also have a Trader Joe’s Shopping List you can download.

And I must say, hats off to the ideation team at Trader Joe’s because they really know what they’re doing year round and especially in the fall when pumpkin mania arrives!

When I first started @onceuponapumpkin, I shared all the crazy pumpkin foods that were coming out at Trader Joe’s at the time. Today they have over 150 pumpkin flavored items, which is crazy! I always look forward to what they come up with in the fall!

If you’re a pumpkin lover like me, be sure to check out this list of my favorite pumpkin foods from Trader Joe’s. Typically pumpkin mania starts at Trader Joe’s the first or second week of September so be sure to save that post for then!

And if you’re looking for some heart-healthy foods that Trader Joe’s has to offer, check out this list of the best heart-healthy foods Trader Joe’s according to dietitians (me and my colleagues!).

New Trader Joe’s Products in 2022

To start off, let’s talk about the great new additions in 2022 that I’ve found this year at Trader Joe’s! I’ve included them in the other categories as well, but thought they deserved their own spotlight off the bat. If you haven’t seen these in your store quite yet, I’ve linked each one so you can get a sneak peak of the packaging.

• Egg wraps
• Oat Non-Dairy Frozen Dessert Sandwiches
• Oat Chocolate Bars
• Vegan Ranch Crunch Salad Kit
• Chimichurri sauce
• Everything But The Bagel Seasoned Bite Sized Crackers
• Cauliflower Pizza Crusts
• Cauliflower Pancakes
• Gluten Free Norwegian Crispbread
• Ready Veggies
• Protein Palette
• Almond flour tortillas

40+ Trader Joe’s Healthy Snacks

Snacks on this list were deemed “healthy” based on their sugar content and their ability to be balanced when paired up with something else. Ex. dried mango + a handful of nuts. The combinations are endless!

Packaged Fruits/Veggies

1. Organic dried apple rings
2. Organic dried mango
3. Avocado’s number guacamole to go
4. Organic dehydrated carrots of many colors
5. Freeze dried fruit
6. Fruit leathers
7. Seasoned kale chips
8. Pitted salted manzanilla/ kalamata olive pouches
9. Crispy crunchy okra
10. Seed beet crackers
11. Inner peas pea snack
12. Cauliflower crisps
13. Roasted seaweed snack

Nuts/Seeds

1. Simply almonds, cashews & chocolate trek mix
2. Happy trekking nut mix
3. Thai lime & chili cashews
4. Pumpkin seeds
5. Mixed nut butter
6. Crunchy salted peanut butter with flax & chia seeds
7. Super seed and ancient grain blend
8. Creamy unsweetened almond butter
9. Sunflower butter (nut free)
10. Pistachio nut meats
11. Coconut sesame seed clusters

Legumes and Grains

1. Corn, pea, bean & quinoa crisps
2. Organic popcorn with olive oil

Dairy and Dips

1. Organic plain low-fat greek yogurt
2. Avocado tzatziki dip
3. Organic creamy cashew fiesta dip (dairy free)
4. Oven baked cheese bites (add these to charcuterie boards or on top of salads for a nice crunch.)
5. Organic hummus

Bars/Protein On-the-Go

1. RXBARs
2. These peanuts go on a date bars
3. Chomps meat sticks (find these at the checkout counter!)

Chips/Crackers/Crisps

1. Everything but the gluten crackers
2. Plantain chips
3. Grainless tortilla chips
4. Gluten free Norwegian crisp bread
5. Peruvian potato chips
6. Trail mix crackers
7. Organic pita chips
8. White cheddar puffs
9. Peanut butter filled pretzels
10. Almond butter filled pretzels (new!)
11. Everything But The Bagel Seasoned Bite Sized Crackers
12. Gluten Free Norwegian Crispbread

30+ Healthy Trader Joe’s Meals

Most of these items serve as a starting place for a meal and in most cases I recommend adding a source of protein or veggies. For example you could add chicken or fish to the Mexican-style cauliflower rice for a well-rounded meal.

Add these to your Trader Joe’s grocery list to help shortcut lunches and dinner during the week! Most are located in the frozen section.

1. Mexican-style cauliflower rice (pair with chicken or shrimp for a more satisfying dinner)
2. Riced cauliflower bowl
3. Cauliflower gnocchi (pair with a protein + more veggies like spinach for a more satisfying meal)
4. Riced cauliflower stir-fry
5. Cauliflower pancakes
6. Organic sweet Italian chicken sausage (all the chicken sausage flavors are good!)
7. Gluten Free Cheese Pizza With A Cauliflower Crust (keep as is, or add your own veggies on top!)
8. Organic yellow lentil & brown rice spaghetti
9. Chicken burrito bowl
10. Veggie gyoza potstickers
11. Multigrain blend with vegetables
12. Premium salmon burger
13. Raw wild Argentinian red shrimp
14. Quinoa cowboy veggie burgers
15. Channa masala
16. Chicken tika masla
17. Carrot spirals (use in place of pasta or mix some in with your pasta for more fiber and vitamin A )
18. Organic riced cauliflower
19. Hi-Protein veggie burger
20. Riced cauliflower stuffing
21. Fully cooked organic quinoa (easy to use in grain bowls, salads or with chicken or fish in any meal)
22. Fully cooked organic brown rice
23. Quinoa duo
24. Riced cauliflower and butternut squash risotto
25. Wild salmon entree
26. Cod provençal
27. Butternut squash ravioli
28. Harvest chili
29. Jimca wraps
30. Pizza dough
31. canned Alaskan pink salmon
32. Monteli pizza crust
33. Vegan bolognese style pasta sauce
34. Protein Palette

10+ Trader Joes Salads

My one disclaimer when it comes to the pre-made salad mixes at Trader Joe’s is that a lot of the dressings that come in the salad kits are made with a lot of ingredients, including soybean oil and added sugar which I’m not a fan of. I usually use my own dressing and skip the one that comes with. I recently tried their spicy cashew butter dressing though and it was awesome!

1. Mediterranean style orzo pasta salad
2. Organic Mediterranean style salad kit
3. Peanut and crispy noodle salad kit
4. Mexican style corn & quinoa salad
5. Champs Elysees mix (my go-to greens for topping with more veggies and protein. It pairs well with any toppings and dressing!)
6. Southwest salad
7. Vegan ranch crunch
8. Lemony arugula basil salad kit (don’t be afraid to add chicken, lentils, rice, or quinoa to any of these salads to give them more staying power.)
9. Vegan Taco Salad Kit
10. Asian vegetable stir-fry (find these near the salads in the produce section. It’s perfect for sautéing with chicken and Asian spices and sauces for a meal.)
11. Vegan Ranch Crunch Salad Kit

View this post on Instagram

A post shared by Maggie Michalczyk, RDN (@onceuponapumpkin)

35 Best Trader Joe’s Products

These products I consider Trader Joe’s MUST HAVES! They’re pantry, fridge and freezer staples that will help you shortcut healthy meals and snacks.

1. Organic tahini
2. Clarified butter (ghee)
3. 10-minute farro
4. Tri-color quinoa
5. Cauliflower gnocchi (frozen section)
6. Coconut oil/ coconut oil spray
7. Avocado oil spray
8. Steamed lentils (produce section)
9. Organic brown rice (frozen section)
10. Dark chocolate peanut butter cups
11. Monteli pizza crust (frozen section)
12. Peanut butter filled pretzels
13. Pastrami-style smoked salmon
14. Spicy cashew butter dressing (find this by the salads)
15. Pepita salsa
16. Salsa verde
17. Egg frittata (frozen section)
18. Chili onion crunch (awesome topping for veggies and chicken!)
19. Vegan kale, cashew and basil pesto
20. Herbal teas
21. Spices & seasonings like everything but the bagel seasoning
22. Raw almond butter
23. New sparkling water: Lemon & Ginger (basically Spindrift!)
24. Organic hummus
25. Pre-cut brussels sprouts with garlic & olive oil (produce section)
26. Gluten-free whole grain bread
27. Quinoa wraps
28. Simply almond beverage
29. Hash brown patties (frozen section)
30. Egg wraps
31. Chimichurri sauce
32. Cauliflower pizza crusts (frozen section)
33. Cauliflower pancakes (frozen section)
34. Ready veggies
35. Almond flour tortillas

Favorite Wines from Trader Joe’s

Another love thing to love about Trader Joe’s? How cheap most of their wine is! Here are a couple of my favorite bottles I always get when I’m there and some new sustainable options that are under $10!

1. Bread & Butter Pinor Noir
2. Les Portes de Bordeaux sauvignon blanc
3. The Pass sauvignon blanc
4. Picton Bay sauvignon blanc
5. Shaw organic wine (This is Trader Joe’s organic wine label and it’s super affordable organic option for both whites and reds!)

15+ Trader Joe’s Healthy Desserts

These desserts made my list of healthy desserts at Trader Joe’s based on their portion size, simplicity and sugar content.

1. Hold the cone mini vanilla ice cream cones
2. Dark chocolate peanut butter cups
3. Gone bananas
4. Cold brew latte dessert bars
5. Dark chocolate drizzled plantain chips
6. Gone berry crazy!
7. Mini mint ice cream mouthfuls
8. Dark chocolate salted caramel bar thin
9. Amped-Up almonds
10. 85% Dark chocolate bar from Uganda
11. Mochi ice cream
12. Organic 92% dark chocolate
13. Scandinavian swimmers
14. Dark chocolate covered caramels
15. Dark chocolate covered almonds with turbinado sugar & sea salt
16. Non-dairy frozen dessert chocolate fudge oat bars (dairy free, gluten free, vegan)
17. Oat Non-Dairy Frozen Dessert Sandwiches
18. Oat Chocolate Bars

For more, check out this list of best desserts from Trader Joe’s.

6 Healthy Trader Joe’s Recipes

My friend Mandi from Dash of Mandi has some of the most amazing healthy Trader Joe’s recipes I’ve ever seen! Here are a few that I especially love from her blog!

1. Trader Joe’s potsticker stir-fry
2. Trader Joe’s Thai Green Chili Shrimp
3. Trader Joe’s Easy Vegetarian Quesadillas
4. Trader Joe’s Mexican Street Corn Brussels Sprouts
5. Trader Joe’s Salsa Verde Shrimp and Coconut Cauliflower Rice
6. Trader Joe’s Pumpkin Cauliflower Gnocchi Shakshuka

Trader Joe’s Shopping List

I plan to continue updating this post with more healthy foods from Trader Joe’s!

Subscribe to get my Trader Joe’s Shopping List straight to your inbox!

Happy TJ’s hunting!

Did I miss a healthy product that you absolutely love from Trader Joe’s? Let me know in the comments!

Originally published April 2021, and updated April 2022.

The post 140+ Top Healthy Trader Joe’s Foods (+ Shopping List!) appeared first on Once Upon a Pumpkin.

As millennials, we want to have our avocado toast and eat it too. To me this means we want to stay up on all the latest health & nutrition trends while also making the best possible choices we can for our own health. We want trendy, delicious, Instagram worthy food that’s good for us (and good for the planet). But just like most things, it’s a little more complicated than that.

Now, seeing the “what I eat in a day” TikTok and Instagram videos, I wanted to write this article to provide more guidance for you in case you’re lost and confused about what steps to take for your own health. There are core principles to eating well and finding a wellness approach that works for you, and there is also a lot out there that can make it difficult to find that. As a dietitian, I want to help.

Millennial Age Group

For reference, the millennial age group is generally between the ages of 26-41 (in 2022) – me included! We were born between the years 1981-1996.

Gen Z’ers are people born between 1997-2012.

My Approach to Nutrition as a Millennial Dietitian

As a Registered Dietitian, it’s always been important to me to make my approach to nutrition and my nutrition principles transparent. I’m a strong believer in working on your relationship with food rather than dieting. I don’t think it’s bad to want to lose weight for the right reasons, but it should never be at the expense of your mental or physical health. 

My goal is to help women build more food confidence – aka stop second guessing every food choice you make based on what the media says or unrealistic standards, and instead, tune into what makes YOU feel your best! 

Body love is a huge component of this as well, because life’s too short to spend it constantly trying to change your body. Food is much more than just calories. It’s culture, it’s fun, it’s connection, it’s love, it’s creativity, it’s seasons, and it’s JOY. Don’t forget to keep this in mind on your own journey.

Millennial Traits & Characteristics

If I were to sum up millennials in a few key phrases (which I think you can’t really do due to our complex personalities!), I would classify us as:

• Go-getters
• Learners
• Tech-savvy individuals
• Team-oriented
• Goal-oriented

I’d even say at times, the go-getter and learner in us paired with the tech-savviness we have with social media can enter us into a rabbit hole of information that can do more harm than good, especially when we’re talking about the health and wellness space.

Are Millennials More Health Conscious?

The majority of millennials are very health conscious because of the exposure we’ve had to more nutrition and wellness information online. The mix of new diets (looking at you Paleo, Gluten-free, Keto, and Whole30) paired with an overabundance of images of Facetuned women online have flooded our feeds over the years. 

And now, transitioning from our 20s to our 30s, there are even more elements at play that make focusing on our health a priority.

Understanding Where Millennial Women Fit In

Millennial women are a unique group because we grew up with the rise of technology, primarily social media. When I was in college, Facebook was the main social media platform we used, and Instagram quickly started to gain traction. I’m sure you feel the same way, but it’s almost impossible to imagine a world without social media.

Even though there are many positive experiences and opportunities that social media can open the door too, there are also some not so great things about it like how it perpetuates comparison culture and misinformation.

Finding Trusted Information

When it comes to nutrition, we’ve seen many trendy diets fizzle in and out of popularity. And there’s a constant changing landscape of new health “trends” that truthfully often don’t even make any sense. 

Spending time to find trusted nutrition and wellness information sources is a great place to start on your wellness journey to quiet the unnecessary noise. Remember that confusing information and misinformation can take a toll on your mental health too.

Millennial Diet

While it’s no secret that many millennials follow some sort of diet, I’m a strong believer in forming a healthy relationship with food where you’re able to include the foods that you love while also feeling comfortable and happy in your skin. I want to help millennial women gain more confidence in their food choices and ditch fad diets forever.

This is something that took me a while to figure out, but now I can happily say that I found a good balance between paying attention to the quality of foods I eat and not feeling guilty about eating dessert too. I promise this type of relationship with food is possible for you too. 

Below, I’ve included some things to keep in mind if you’re a millennial woman trying to better your relationship with food and your body.

My Main Recommendations for Millennial Nutrition and Wellness

Here are 5 things I would say to always keep in mind if you’re a millennial looking to better your nutrition and wellness.

1.  Even if we all ate the same foods and did the same exercises, we would have different, unique and beautiful bodies. 
2. The diet industry is a billion dollar industry. When you see a new trend, fad, or magic pill that looks too good to be true, remember to always question its efficacy. Do your research, or even check in with a registered dietitian to vet products and supplements before spending your money on it. 
3. What a stranger on the internet might be doing for their health is not necessarily (pretty much never!) what you should be doing for your health. It’s important to listen to your body and figure out what works for you. 
4. Stressing over every single food you eat is no way to live life. When you level the playing field instead of having “good” and “bad” foods you take a lot of mental energy out of your food choices that you can use elsewhere.
5. Life is too short to spend it constantly at war with your body. Loving yourself for who you are and how you look right now is tough in this society, but doing so I believe is one of the best things you can do for the most important relationship in your life — the one you have with yourself!

Key Takeaways About Millennial Nutrition

While there’s not a one-size-fits-all approach to millennial nutrition–and I really hope there never will be because we’re all such unique and special human beings–there are general healthy habits you can focus on to stay on track. Remember to pay attention to what works best for you and not what all of the trends are telling you. This will hopefully help you stay true to what you feel is right.

In addition to highlighting seasonal recipe and pumpkin everything, my ongoing goal with Once Upon a Pumpkin is to create health and nutrition content you can relate to. Whether it’s nutrition information, easy and delicious recipes, nutrition trends, or debunking common misconceptions I see out there in the nutrition world, I’m here to be transparent and help you along your journey. 

Feel free to subscribe to my newsletter to always get the latest updates, and I’d love if you’d join my community on Instagram if you’re not already a part of it!

XO, Maggie, your fellow millennial

The post Millennial Nutrition Insights from a Millennial Dietitian appeared first on Once Upon a Pumpkin.

If I were to ask you right now what’s something you could do to improve your diet, would you answer with one of the following?

• exclude desserts
• remove gluten and dairy
• exclude sugary drinks
• exclude sugar in general
• eat less
• stop eating after dinner
• limit carbs

Do you see what all of these things have in common? They’re all about removing, excluding, limiting and restricting you from something in your diet. While, yes excluding sugary drinks is a way to make your diet healthier, taking things out of your diet is not the only way to improve the quality of your diet.

Through the media and diet culture we’ve been conditioned to think that improving our diets is synonymous with removing something that’s in them and today I want to talk about how changing that perspective can help better your relationship with food and simultaneously improve the quality of your diet.

Adding things into your diet to add more nutrition to the foods you already eat is a small strategy that can have a huge impact when it comes to your overall nutrition and your journey to healthy eating. It’s also way less overwhelming than overhauling your entire diet and can introduce new foods that you might end up loving to your diet.

By focusing on what you can add to your diet to make it more balanced and nutritious instead of all the things you have to take out, you’re taking a more positive approach to food and eating that is mentally more enjoyable as well. It’s one of the pillars of my approach to eating called food confidence. More on that to come!

Here are a couple of ways to add more nutrition to the food you already eat that are simple and any one can do. These things are so easy that once you start putting them into practice, you won’t even realize that you’re doing them!

Ways to Add More Nutrition to the Foods You Already Eat

1. Add Nuts & Seeds
2. Add a Handful of Greens
3. Add a Side Salad
4. Add a New Fruit or Vegetable

• Add Nuts & Seeds. Think nuts on a salad or paired with fruit as a snack, or a tablespoon of ground flax seed in your morning smoothie. Nuts and seeds are a concentrated source of plant-based protein, fiber and healthy fats, aka omega-3s. Small but mighty when it comes to nutrition, they’re easy to use in a bunch of different ways boosting your food with more nutrition per bite. I like sprinkling hemp seeds on top of my peanut butter toast and using chopped nuts as a coating for fish!

• Add a Handful of Greens. We often buy a big container of greens with the best intentions to use it up and it ends up wilted and sad at the end of the week in our fridge — ugh it happens to me too! Commit to adding a handful of greens to things like stir fry, smoothies, omelets, etc. Liven up leftovers with a handful of greens or a green base that you can put them on top of. The small ritual of adding a handful of greens to things you’re already eating is a great way to add more vitamin C, A, K, fiber and antioxidants to your diet every day.

• Add a Side Salad. Side salads don’t have to be synonymous with boring. In fact, pairing a simple side salad with something you’re already eating like pizza, pasta or leftovers is a great way to add more nutrition to your diet, round out your meal with fiber from vegetables and use up produce before it goes bad. Win, Win — win! I love this Mediterranean chickpea salad that goes with everything.

• Add a New Fruit or Veggie. The next time you go grocery shopping I want you to pick out one fruit or vegetable that you haven’t tried before or thought you didn’t like (tastebuds change and evolve!) and try alongside something you typically eat. Expanding our palate is one of the best things we can do for our health. Not only is trying something new mentally stimulating, but it also introduces another way to get more nutrition into our bodies. You could end up loving whatever you just tried which could inspire you to try something else or be more open to new foods when you go out to eat. All positive things! Research has shown that people who eat upwards of 30 different types of plant foods a week (fruits, veggies, nuts, seeds, grains, etc) have a more diverse microbiome which as we know is connected to so many different parts of our health including immunity, mood, digestion and more.

Which one of these ways to add more nutrition to the food you already eat feels the most doable in your life?

If you’re not already, I’d love for you to join the Once Upon a Pumpkin community on Instagram. Here’s a reel I recently made on this topic.

View this post on Instagram

A post shared by Maggie Michalczyk, RDN (@onceuponapumpkin)

If you’re hungry for more check out these posts and some of my favorite recipes below!

• 5 Ways to Have More Confidence in Your Food Choices
• 15 Best Pantry Staples for Healthy Meals
• Healthy Trader Joe’s Food + Shopping List

My current favorite fun & healthy recipes:

• Blood Orange Olive Oil Loaf (GF)
• Pumpkin Chickpea Blondies (GF)
• Banana Lemon Blender Pancakes (GF)

The post Ways to Add More Nutrition to the Foods You Already Eat appeared first on Once Upon a Pumpkin.

Attention shoppers! Have you noticed some of the items you always buy at the grocery store have suddenly gone up in price? I have! A few weeks ago I noticed some of the veggies I always buy on a weekly basis were suddenly almost two dollars more and don’t even get me started on the price of chicken!

According to research firm IRI, food prices are estimated to rise an overall 5% in the first half of 2022, though the level of increases will depend on the grocer and location.

This means it’s more important than ever to be a conscious and informed shopper! My tips for saving money on groceries will hopefully help you spend less, have less food waste, and get a little creative in the kitchen to eat healthy and save money (win, win!).

How to Save Money on Food

I do believe it’s possible to eat healthy on a budget and with these simple strategies for shopping smarter I hope you are able to get the most bang out of your buck at the grocery store while still eating foods you love! And maybe even discovering some new foods in the process. Here are 20+ key things to pay attention to.

1. Don’t go grocery shopping hungry. 
2. Make a grocery list before going shopping.
3. Make a (rough) plan for meals for the week. 
4. Join your grocery store’s loyalty program & download your grocery store’s app.  
5. Use the salad bar for produce needed in small quantities.
6. Look for sales.
7. Go plant-based a few days a week. 
8. Consider shopping at a wholesale club. 
9. Buy frozen vs. fresh. 
10. Stock up when something is on sale. 
11. Consider growing your own (for things like herbs!).
12. Keep your fridge and pantry clean & organized.
13. Prep produce post grocery shopping.
14. Get your groceries delivered. 
15. Plan for dining out & getting take out. 
16. Take notice of your eating habits to help your purchasing habits. 
17. Store produce correctly to ensure maximum freshness.
18. Check prices at multiple grocery stores.
19. Freeze items you think you won’t get too before they go bad. 
20. Choose produce that’s in season.
21. Shop at your local farmers’ market or subscribe to a local produce box / CSA program.
22. Opt for store brand items when possible.
23. Shop during off times vs. peak times.
24. Be a little flexible. 

Now let’s talk about these money saving strategies at the grocery store, shall we?!

How to Save Money on Groceries and Still Eat Healthy

1. Don’t go grocery shopping hungry.

Easy right?! Yet somehow we’ve all been there. Strolling the aisles nearly starving grabbing everything in sight that looks good! Oops, let’s course correct that. Aim to have a snack before grocery shopping or go after eating so that you’re not tempted to buy extra foods you may not actually need!

2. Make a grocery list before going shopping.

Another no-brainer yet sometimes it just doesn’t happen before going to the store which can result in over buying groceries or worse forgetting things you actually need and having to make another trip. Both scenarios can be avoided by spending a little bit of time figuring out what you already have at home and what you want to buy for future meals.

3. Make a (rough) plan for meals for the week.

Going grocery shopping with a game plan of what meals you’re going to make for the week is a great way to ensure you buy the right amount of food for what you need. Even a rough idea for meals for the week can go a long way to ensure you buy things you actually plan to eat. I’m definitely guilty of going without a game plan and coming home with too much produce that I simply won’t get to.

4. Join your grocery store’s loyalty program & download your grocery store’s app.

These days most grocery stores have a loyalty program or an app you can download to see what’s on sale and if there are any coupons you can “clip” within the app for greater savings. For example, I have a Target red card which gets me 5% off everything at Target including groceries. I also have the Jewel-Osco app which shows you special deals on certain products or brands that you otherwise might not have known about.

5. Shop the bulk section.

For things like nuts, grains and flours, shopping the bulk section of your grocery store can help you save on cost of goods and control the quantity you want, helping to avoid food waste. This is especially great when shopping for one.

6. Use the salad bar for produce needed in small quantities.

I discovered this trick with recipe testing/creation when I only need a small quantity of one ingredient. If it’s a vegetable that’s available at the salad bar and I don’t need a lot of it, I’ll grab it there. Not only is this faster because it’s usually already prepared, but it also helps prevent food waste and save money from buying a larger quantity of something I might not eat all of.

7. Look for sales.

Buying things on sale vs. full price is one of the first places to start when trying to save money. Be cognizant of what’s on sale when you’re going down the aisles to make your dollar go further. Consider crafting meals based on what you find on sale or stocking up on things when they’re on sale.

8. Go plant-based a few days a week.

Since prices of meat are at an all-time high, consider going plant-based for a couple nights a week. Not only is this good for your wallet, it’s also good for your health. Greater heart health, lower risk for diabetes, and increased longevity are just a few of the benefits of eating plant-based. I like that it helps add more fiber to your diet and encourages you to put more veggies on your plate and try things like grains and beans you might not have otherwise. Things like beans are incredibly versatile, nutritious, and less than a dollar!

9. Consider shopping at a wholesale club.

Clubs like Costco and Sam’s Club offer steeper discounts on groceries versus traditional grocery stores. This could be a great option if you’re buying groceries for a family.

10. Buy frozen vs. fresh.

Frozen produce is just as nutritious as fresh! Let me say it again for the people in the back — frozen is just as nutritious as fresh and cheaper! Spinach is a great example. Buying a big container of fresh spinach is more expensive and you run the risk of not being able to use it all before it goes bad. Frozen, on the other hand, can last in your freezer for months and you can use it in nearly all the same ways as fresh.

11. Stock up when something is on sale.

If you have a little extra cabinet and freezer space, it might be a good idea to buy extras of items when they’re on sale. However if you do buy extra of something because it’s on sale but don’t end up using it before it goes bad, you didn’t really save money — so be careful here! Pantry staples or things you can easily freeze are best for this scenario.

12. Consider growing your own (for things like herbs!).

I love adding a fresh pop of green herbs on top of almost every recipe but constantly find myself spending upwards of $3.99 for certain herbs every week. Now I grow my own and have them ready to pick anytime! Of course this does come with an upfront cost (I grow herbs & microgreens in my indoor Rise Garden). If you do have the luxury of a backyard, perhaps planting a few veggies/herbs in the summer can help cut down on your grocery bill at that time!

13. Keep your fridge and pantry clean & organized.

Knowing what you have in your fridge and pantry is a not-so-secret weapon in the quest for spending less at the grocery store! Being able to quickly take stock of what you already have on hand will prevent overbuying, and give you good inspiration for meals to make with some of the ingredients you already have. Shop your own fridge and pantry first before heading to the grocery store!

14. Prep produce post grocery shopping.

Instead of just putting your produce away in all of the little plastic bags from the store consider washing, chopping and transferring things to glass containers to help extend their shelf life and make it easy for you to grab when you want to use them. Having veggies prepped and ready to use increases the chances of you using it, which again helps prevent food waste and ensures you’re getting the most out of the groceries you bought.

15. Get your groceries delivered.

While you may have to pay a little extra to have the groceries delivered, not going into the grocery store might actually save you more money in the long run. If you always come home with extra food you might not need, consider online shopping for groceries where it’s much easier to stick to a list because you’re not tempted by looking at aisles of different products.

16. Plan for dining out & getting takeout.

Having an idea of when you’re going out to eat or ordering in will help you better determine how much food you actually need to buy for the week. Going grocery shopping at the beginning of the week only to eat out a majority of the nights obviously doesn’t help your wallets plus the food you have could go bad in that time frame.

17. Take notice of your eating habits to help your purchasing habits.

I’m not saying you have to write stuff down or create a system for keeping track, just simply survey your fridge and pantry to notice how much of the things you buy you actually eat. Are you always buying mixed greens for future salads that never happen? Nix that! Being conscious to utilize everything you’re buying can be a huge cost savings in the short and long run. If you need some inspiration for using up all the greens you bought be sure to check out this video on how to use up a big container of spinach!

18. Store produce correctly to ensure maximum freshness.

Nothing’s worse than noticing something you just bought is already going bad before you even had a chance to use it. Storing fruits, veggies, herbs, and proteins correctly is the easiest way to get the maximum life out of them. Plus cut down on food waste. Check out this video and this video for some of my favorite easy food storage hacks.

19. Check prices at multiple grocery stores.

If you live near multiple grocery stores it’s probably a good idea to compare prices for items you buy often. There could be substantial price differences on things like meat, produce and pantry goods across different stores.

20. Freeze items you think you won’t get too before they go bad.

Your freezer is definitely your friend when it comes to saving money at the grocery store, so use it! You can freeze nearly anything! If you’re not going to get to it in time or if you buy a little extra when it’s on sale, freeze it — just don’t forget it’s there!

21. Choose produce that’s in season.

Often times produce that’s in season is on sale. Eating seasonally is a great way to try new fruits and veggies which in turn is good for your health.

22. Shop at your local farmers’ market or subscribe to a local produce box / CSA program.

If possible, join a CSA program that gets you a box of seasonal produce each week or month at a lower cost. Shopping at a farmers’ market is also a great way to only buy what you need, plus you’re supporting local farms and getting fresher produce!

23. Opt for store-brand items when possible.

Generic store-brands are almost always cheaper than the name-brand. If there’s a product that you know is literally the same thing no matter what the brand is, or you just don’t have a strong preference for the name brand opt for the generic brand. A lot of name brand products sell their extra product to be used as the generic brand, so in some situations, it’s exactly the same product.

24. Shop during off times vs. peak times.

I don’t know about you, but I try to avoid grocery shopping on the weekend and Monday because I find that when the store is crowded I feel more rushed and frazzled which either ends up with me forgetting things I need and having to go back, or buying extra things I didn’t need to simply finish shopping and get out of there. If you can relate, plan to go shopping sometime in the middle of the week or in the middle of the day if you can.

25. Be a little flexible.

When trying to save as much money as possible on groceries being flexible can pay off. See what I did there?! Rather than planning your meals and then going grocery shopping, you may want to see what’s on sale and plan your meals off of those items. This may require a little more creativity on your end but could be a great way to lower your grocery bill.

Peep this video to see some of the tips mentioned in action!

View this post on Instagram

A post shared by Maggie Michalczyk, RDN (@onceuponapumpkin)

How to Save Money on Food

How to Save Money on Groceries Without Using Coupons

These days many retailers have apps that highlight certain products that are on sale and allow you to “clip” coupons in the app that can be applied to your bill at checkout. This is a great way to save money on groceries without using coupons. All of the tips listed above also don’t require clipping coupons to save money on groceries. They’re tactics that can definitely help you be a more conscious and informed grocery shopper from beginning to end.

Best Day to Go Grocery Shopping

Some retailers might run special deals or offer steeper discounts on certain days of the week. To find out what day that is, you might want to check their app or circler and plan to shop that day.

How to Grocery Shop for One

Many of the tips listed above apply also if you’re grocery shopping for one. I would say paying attention to which foods you actually eat and having a plan for meals for the week are two especially important tips when shopping for one to save money and prevent food waste.

If possible also try to shop the bulk section for smaller quantities of food and choose frozen produce when you can because it’s cheaper and lasts longer.

Budget Grocery List

Download my FREE budget-friendly (and healthy!) grocery list for inspiration on what to buy when being a price-conscious grocery shopper.

Click here to download my budget grocery list and if you’re a Trader Joe’s shopper, be sure to check out this post on all the best healthy items from Trader Joe’s!

Budget-Friendly (and nutritious!) Recipes:

• Pumpkin Chickpea Blondies [GF & DF]
• Mexican Cauliflower Rice [GF]
• Pumpkin White Bean Chicken Chili [GF]
• Mediterranean Chickpea Salad [GF]
• Crunchy Chickpea & Lentil Tacos [GF & DF]

I would love it if you followed me @onceuponapumpkin for more tip, tricks & fun seasonal recipes! See you there!

The post 20+ Top Ways to Save Money on Groceries (+ a Budget Grocery List) appeared first on Once Upon a Pumpkin.

Chances are you’ve heard it’s important to incorporate more whole grains into your diet, but what exactly is a whole grain?! What makes them different? Explore this post to learn more about the benefits of whole grains, learn what foods contain whole grains, what makes them nutritious and how to incorporate more into your diet. 

This post was created in partnership with The Quaker Oats Company. As always, all opinions are my own and I appreciate your support!

What makes whole grains different from refined grains is the fact that whole grains contain all three parts of the grain — the germ, the endosperm and the bran. We want all of these to be present in order to get the nutrients of each grain. 

Examples of whole grains: 

• Whole or rolled oats (regular, quick, or instant)
• Brown or wild rice
• Whole wheat
• Whole grain corn
• Buckwheat
• Bulgur (cracked wheat)
• Quinoa
• Barely 

Ways to add more whole grains into your diet

• Swap regular pasta for whole grain pasta
• Choose whole grain, high fiber cereals for breakfast, like oatmeal. 
• Try substituting whole wheat or oat flour for up to half the flour in flour-based recipes.
• Instead of white bread, opt for whole grain bread 
• Toast oats and grains as a crunchy topping for  your salad or yogurt.
• Add quinoa or wild rice in your favorite soups and grain bowl recipes. 

Today I want to spotlight oats as a whole grain you can easily incorporate into your diet in a variety of ways. I always have a canister of Quaker oats in my pantry because the possibilities of what you can do with oats are truly incredible! From breakfast time to dinnertime, oats are highly versatile, offering countless possibilities to get more taste and nutrition out of what we eat each day.

You can feel good knowing the oats used in each variety of Quaker Oats – Instant, Quick, Old Fashioned and Steel Cut – are 100% whole grain, and ounce per ounce, they all provide similar amounts of fiber, vitamins and minerals. 

UNIQUE WAYS TO USE OATS

1. Start your morning with oats. Oats have a unique nutrition profile with a balance of both insoluble and soluble fiber (2 grams soluble fiber per ½ cup serving). They also are a good source of the essential vitamins and minerals our bodies need, including vitamin B1, magnesium and phosphorus., According to the new Dietary Guidelines for Americans, more than 90 percent of women and 97 percent of men do not meet recommended intakes for dietary fiber, so opting for oatmeal, overnight oats, or baked oatmeal for breakfast time is a great way to start your morning. 
2. Bake with oats. Oats add an incredible texture to a variety of baked goods. Grab that canister of Quaker Oats and add them to cookies, bars, breads, muffins and more for nutrition and texture. 
3. Make oat flour. Baked goods with oat flour are super popular these days and for a good reason. Oat flour adds an amazing texture to everything from pancakes to muffins and everything in between. You can make your own oat flour at home by pulsing Quaker Old Fashioned Oats in a blender or food processor until it’s a fine flour. 
4. Explore the savory side of oats. Oats are highly versatile and can add great taste, texture and nutrition to savory dishes as well as sweet. A ½ cup serving of rolled oats is a good source of fiber and may help support a healthy digestive system. Experts recommend we get 25-34 grams of fiber per day, and unfortunately most of us are not getting enough. A diet rich in whole grains like oats, fruits and vegetables can help us meet our fiber goals for the day.

Check out some of my favorite oat recipes here! Each of these recipes is made simple with the goodness of oats! 

Breakfast Recipes with Oats

• Birthday cake oatmeal pancakes
• Gluten free blueberry banana oat muffins
• Almond butter and jelly overnight oats

Savory Oat Recipes

• Savory pumpkin & spinach oat cakes

Treat Recipes with Oats

• Chamomile dark chocolate oatmeal cookies
• Honey oat blueberry banana bread
• Peachy oat crisp

The post Whole Grains: Nutrition Benefits & How to Include More in Your Diet appeared first on Once Upon a Pumpkin.

Last month I sat down with the Director of Education and registered dietitian of Vital Proteins®, Jenn Randazzo for a conversation on all things collagen. I’m always getting questions on whether or not the hype is real and if collagen is worth incorporating into your routine, which is why I’m excited to dive into collagen 101 and examine all of the details to help you determine if adding collagen to your diet is right for you!

Consider this collagen 101 post your beginner breakdown of all the information there is out there about collagen. Learn what collagen is, how it works, the different types, and how to use collagen powder in your diet in a safe and effective way. 

Personally, I’ve seen my own hair and nails get stronger and longer from consistent collagen use and as skin health — both on my face and my scalp — is a top priority for me as I approach 30, I plan to continue to incorporate collagen in my diet! Vital Proteins unflavored collagen peptides are always in my coffee or post-workout smoothies!

What is Collagen?

Let’s start at the beginning — collagen is the most abundant protein in the body. It is abundant in the skin, connective tissues, bones and organ meat of animals we consume.

When describing it, Jenn had a great analogy to think of it as our body’s scaffolding. It’s the structure that allows for movement and mobility for our joints and helps for more fluid retention in the skin, helping to keep it plump. 

Collagen 101: Collagen vs. collagen peptides

Collagen peptides are the more broken down form of collagen. They are better absorbed into the bloodstream because they are much shorter chains of amino acids than collagen. Collagen peptides are also sometimes referred to as hydrolyzed collagen.

Something to note about collagen peptides is that they’re sourced from parts of the animal that are often discarded. Animals are not killed for collagen and collagen is dairy free. 

Different types of collagen 

There are more than 30 types of collagen. Types I, II, and III make up 90% of the body. 

Collagen is sourced from bovine, marine and porcine sources. 

It’s also important to note that there is no vegan or plant-based collagen. Collagen builders can be vegan, however, they do not have any activating ability to do what collagen does in the body. 

Collagen type I and III benefits 

Both types I and type III collagen are found in bovine skin. But this does not mean these types only benefit the skin. In addition to benefiting the skin, they also help with joint support, along with hair and nail support. 

Type I collagen – Type I collagen is the most prevalent type of collagen in the body. It’s most prevalent in connective tissues, and plays a major role in the component of the tendons, organs and bones. Type I collagen is used for collagen peptides (bovine) and marine collagen. 

Type III – Type III collagen is commonly found alongside type I collagen in the body. 

How can I consume collagen?

The cool thing about collagen is that you can consume it in a variety of easy ways, like adding it to your coffee or a smoothie. It’s unflavored and blends right into hot liquids, or blended smoothies. 

What is collagen used for?

Since this is collagen 101, let’s look at what collagen is used for as I’m sure you’ve seen people talk about these benefits that come from using it.

Collagen for hair

Collagen offers hair, skin and nail support. Our hair is made of the protein keratin which is built from several amino acids including an amino acid found in collagen called proline. Proline is an amino acid that helps provide your body with the building blocks it needs for hair growth.  

Does collagen help hair growth?

More studies are needed when it comes to confirming if collagen helps to promote hair growth, however in my personal experience with hair loss (from a scalp infection), using collagen helped my hair grow back faster and stay stronger. 

Collagen for skin 

Collagen is a major component of your skin! It activates fibroblasts, a type of connective tissues that synthesizes more collagen. Amble collagen allows for more space for fluid and water retention that helps to plump the skin, giving it a more youthful appearance and helping to reduce the look of fine lines and wrinkles. 

Collagen for joint pain 

Ligaments, joints and tendons are all part of the intricate matrix in our body largely consisting of collagen. Our joints are made up of chondrocytes which are cells that preserve the structural integrity of the cartilage matrix, essentially the joint itself. These cells need enough collagen to keep the joint functioning properly. 

Supplemental collagen may accumulate in cartilage and stimulate your tissues to make collagen, preventing joint pain and reducing joint degeneration. 

Eating a healthy diet, exercising, and including foods rich in collagen, and collagen supplementation are a few ways to help keep these important parts of our bodies working properly for a long time. 

I know as millennials we don’t often think about joint health, but consider the amount of time you spend exercising and putting stress on those joints to run, jump, climb and get you from one place to the next. For that reason alone, it’s important to keep your joints healthy to keep you active for a long time! 

how much collagen to take

The recommended daily amount of collagen for someone above the age of 25 is 10-20g per day (1-2 scoops). Collagen production starts to decline after the age of 25, so that is around the time you might want to consider adding it to your routine. 

how long does it take for collagen supplements to work

Results vary from person to person, but taking collagen on a regular basis is recommended. Adding it to your daily coffee or smoothie is a great way to make sure you’re using it consistently! 

gelatin vs collagen

Gelatin is the cooked form of collagen. They both contain skin, joint, gut and bone benefits, but have differences when it comes to solubility (which is why they can’t be used interchangeably) and some commercial gelatin products contain added sugar, artificial colors, and flavors, which impacts their nutritional profile.

Collagen 101:what foods contain collagen

• Bone broth – made by boiling animal bones to extract the minerals and collagen, making it a great, sippable source of collagen 
• Berries – foods rich in vitamin C like berries and citrus help with collagen production 
• Bell peppers – bell peppers are an excellent source of vitamin C 
• Eggs – Eggs contain glycine and proline which are two of the main amino acids that make up collagen. They’re also rich in nine essential amino acids which we need for our muscles and tissues. 
• Fish – marine collagen comes from fish. The skin, bones, scales and eyeballs although not often consumed are the richest sources of collagen on fish. Fish also contains essential fatty acids that can give your skin a healthy glow. 

best time to take collagen

There’s a lot of info out there on the best time to take collagen and a lot of chatter about making sure you take it in the morning. So, is there something about the morning that helps collagen work better? The truth is taking collagen and having something that contains vitamin C (like fruit or veggies) is more important than when you take it. I default to the morning and make it part of my breakfast routine or post-workout smoothie to make sure I don’t forget later in the day. 

how to use collagen powder

What’s great about collagen powder is that it’s super versatile and easy to add to your routine. Adding collagen to coffee is one of the easiest ways to incorporate collagen into your diet, plus unflavored collagen doesn’t change the taste or texture of your coffee whatsoever — just gives it a nice boost! Some of my other favorite ways to use collagen include, adding a serving to smoothies, energy bite recipes (my favorites linked below), 

Collagen recipes

These are some of my favorite ways to use collagen! 

• Cookie dough collagen overnight oats 
• Pumpkin cookie protein balls
• Pumpkin cream cold brew (Starbucks copycat recipe)

Collagen 101 questions

Prior to this interview, I asked on Instagram what questions you have about collagen. Here are your questions, answered! 

Is collagen just a trend?

Sure, collagen is a trend right now, but more and more research points to it’s benefits beyond beauty. That said it’s important to choose a brand that is reputable when considering supplementation in your diet. I trust Vital Proteins and their dedication to science and safety as leaders in the collagen industry. 

How is collagen absorbed in the body?

During processing, collagen undergoes a proteolytic enzymatic bath that breaks it down into collagen peptides, or short chains of easy to digest di/tri-peptides and amino acids.  These peptides and amino acids are incredibly bioavailable (or “body friendly”) and 90% are absorbed into the bloodstream within an hour

Can you take too much collagen?

While there isn’t substantial evidence to answer this question, Jenn recommends consuming collagen as you would any other protein: distributing it throughout the day.  Jenn consumes 10g in the morning with her breakfast (tosses in her tea) and then 10g in the afternoon in her post-workout smoothie.

Is there a difference in absorption between marine and bovine collagen?

No, the benefits and the bioactivity is the same for both marine and bovine collagen. 

Should collagen replace my protein powder?

No, it’s important to note that collagen should not replace protein in the diet or protein powder because it’s not a complete protein. It should be used in conjunction with protein in the diet. 

Does baking with collagen destroy the benefits?

This question is getting more attention, and right now, there’s not a 100% definitive answer.  Vital Proteins recommends enjoying collagen either in warm beverages and foods (like coffee, tea, soups, stews) or your favorite chilled drinks (water, smoothies).

Is collagen recommended while pregnant or breastfeeding? 

As with any supplement you are considering adding to your routine while pregnant or breastfeeding, it’s important to consult your healthcare provider. 

Are there any side effects to taking collagen supplements?

Each of us can have a unique experience to any supplement. Before adding collagen to your daily wellness regimen, it’s always important to chat with your healthcare provider.

This blog post was written in collaboration with Vital Proteins. As always all opinions are my own and I appreciate your support! 

The post Collagen 101: Questions, Myths, Tips, and Recipes appeared first on Once Upon a Pumpkin.