life hacks

Go Get That Green Goodness

You hear it all the time: eat your greens. Usually this refers to dark leafy greens, but that doesn’t mean all the other green veggies in the garden should be ignored.

While those dark leafies do deserve accolades for helping to lower cholesterol, boost bone health and preserve your vision, don’t miss out on the benefits of good stuff like edamame (which can help maintain proper blood pressure) and zucchini (which helps keep your immune system healthy).

Most people don’t eat enough veggies in a day, so we load each and every one of our EatingWell frozen entrées with at least one full cup of them. Whether you prefer familiar flavors or adventurous cuisine, we’re making this easy for you! Here’s what you’ll find in our meals:

Broccoli: – in our Vermont Cheddar Mac & Cheese
Brussels sprouts: – in our Chicken & Wild Rice Stroganoff
Edamame: – in our Spicy Asian Inspired Chicken
Green beans: – in our Cherry Port Pork
Kale: – in our Creamy Pesto Chicken
Mustard greens: – in our Spicy Asian Inspired Chicken
Peas: – in our Indian Inspired Chicken
Spinach: – in our Korean Inspired Beef
Zucchini: – in our Creamy Pesto Chicken & Moroccan Inspired Chicken

Don’t hesitate to add a side salad to your frozen entrée for even more green goodness. And when you want to make a salad your full meal, follow this basic building principle: Pile most of your plate with leafy greens or other veggies, topped with a serving of healthy protein (about the size of a deck of cards) and a touch of a healthy fat, like olive oil or avocado. Voila!

Looking for some variety? You can find oodles of healthy greens recipes from the food and nutrition experts at EatingWell magazine. And we’re not just talking salads—they’ve cooked up yummy soups, wraps, lasagnas and pasta bakes.

Follow EatingWell™ frozen entrées on Facebook, Instagram and Twitter for tips, ideas, news and more.

Why Getting Plenty of Protein Matters

You probably know that protein fills you up and keeps you satisfied longer. But beyond staving off hunger pangs, why is protein important?

What is protein & why do you need it?

Protein—which is composed of amino acids—plays a major role in your body. It’s a powerful nutrient that gives you energy and helps build, maintain and repair body tissues. The body does not store amino acids like it does carbohydrates and fats, so it needs a daily supply. The protein in the foods you eat is digested into amino acids that can be used to replace the proteins in your body.

How much do you need?

Current guidelines from the Food and Nutrition Board of the Institute of Medicine suggest a range between 10% and 35% of your daily calories. That translates to a Recommended Daily Allowance (RDA) of about 46g for women and 56g for men. Many people try to eat more than that, often to help feel full or repair muscle tissue, but if you eat a balanced diet with a mix of food sources, you are likely getting enough protein.

Where can you get it?

Complete proteins, which provide all the essential amino acids, come from animal sources (think eggs, milk, meat, poultry and fish) and soy (like tofu and tempeh). Most plant proteins, such as legumes and nuts, are incomplete proteins but can be combined—rice and beans, anyone?—to hit the mark.

Many of our EatingWell frozen entrées contain lean animal proteins: chicken, beef and pork raised without antibiotics and dairy from cows never given growth hormones.* You’ll also find plant proteins like garbanzo beans, wild rice, spinach and broccoli in our meals. Even our vegetarian Vermont Cheddar Mac & Cheese entrée packs 17g of protein!

We may be biased, but we think you should also try these delicious low-calorie, high-protein recipes and snack ideas from the food and nutrition experts at EatingWell magazine. (Our fave: Breakfast Tacos!)

Follow EatingWell™ frozen entrées on Facebook, Instagram and Twitter for tips, ideas, news and more.

* No significant difference has been shown between milk derived from rBST treated and non rBST treated cows.

Use Your Freezer for Simple and Healthy Meals

The only tool you need to start eating healthier today is already in your kitchen. It’s your freezer! Often ignored and mistreated, the freezer is a box packed full of opportunity (and probably a bunch of stuff you forgot about). To help you get started here are a few simple tips.

Stock up on ingredients to make quick meals

Save time during meal prep by stocking up on frozen ingredients. With a little bit of planning, your freezer can become a versatile extension of your pantry, filled with items perfect for last-minute meal inspiration. Here are some of the freezer must-haves we love:

Vegetables: Stock up on frozen vegetables, like peas, spinach and corn. You’ll have options when your produce drawer is empty, and since many bags of frozen veggies come pre-chopped, you’ll cut down on prep time.

Fruits: Keep plenty of frozen fruits on hand, especially blueberries and strawberries. You never know when you’ll need to satisfy a smoothie craving.

Whole Wheat Pizza Dough: Be ready for pizza nights by freezing extra dough. Whole wheat pizza dough can be frozen for up to 3 months. Simply thaw for 24 hours, then you’re ready to bake your next masterpiece.

Nuts: Chop and freeze your favorite bulk nuts for a quick, healthy addition to salads and pasta dishes.

Fish: Frozen fish fillets which come in individually vacuum-sealed packages can be the basis of your entire meal. Simply let fillets thaw overnight and you’ll be ready to cook an amazing, nutritious meal.

Make and freeze big batches of soup

Pull a delicious homemade soup out of the freezer and dinner’s ready in minutes. Try it the next time you make your favorite soup. Prepare more than you need and store extra in the freezer for up to 2-3 months. Then simply re-heat on the stovetop when you’re in need of a quick meal.

Check out this helpful USDA Freezer Storage Chart and start planning for more healthy meals on your next shopping trip.

Upgrade your fast and easy options

Look, we get it. Some days you just don’t want to cook, or you simply don’t have the time. So what do you do?

If you’re like most people, your backup plan is a lackluster option with uninspiring flavor and/or little nutritional value. That’s what inspired us to create EatingWell™ frozen entrées. The same attention to deliciousness you’ve come to expect from EatingWell® magazine is now available in your freezer aisle!

In minutes you can be devouring a plate of Korean Inspired Beef exploding with vibrant colors and flavors, or savoring our spectacularly creamy Vermont Cheddar Mac & Cheese. Every single EatingWell™ frozen entrée starts with 1 full cup of vegetables and at least 13 grams of protein. Best of all, each entrée is plated by hand with real, wholesome ingredients so your meal tastes fresh and flavorful.

Make the upgrade, and find us at a grocery store near you. Visit our News & Offers page for the latest coupons and promotions.

Follow EatingWell™ frozen entrées on Facebook and Twitter for tips, ideas, news and more.