5 Easy Food Swaps for Great Nutrition

Trying to eat healthier is a constant thought in our minds, and we’re guessing it’s a huge part of your life, too. And that’s wonderful, as eating well is a vital part of staying healthy, happy and productive.  However, we also recognize that “eating healthier” is a very broad goal, making it a difficult one to “accomplish” to full capacity.

Not to fret! We’ve come up with five easy, healthy food swaps that can be achieved in minutes to up the health ante within a variety of your typical meals and snacks.

spaghettisquashPasta > Spaghetti Squash
Pasta, especially the kind made with white flour, doesn’t have very much nutritional value. Spaghetti squash or zucchini noodles have the same consistency and taste of pasta, but with a whole lot more natural vitamins and minerals!

Ground Beef > Ground Tofu
The cool thing about tofu is that it’s really good at soaking up flavor. Whether you’re into rich, spicy sauces or a subtle pinch of sweetness, there’s totally a way to flavor tofu that you’ll end up really enjoying. Plus, it makes for a great “Meatless Monday” meal with a heaping spoonful of veggies!

Rice > Quinoa/Bulgur
If you aren’t sure about these items, quinoa and bulgur are grains with very similar textures/tastes as rice, but with tons of protein. While one cup of quinoa contains 24 grams of protein and 12 grams of fiber, one cup of bulgur grain touts 17 grams of protein and 26 grams of fiber. That’s a whole lot of nutrition!

Potato Chips > Kale Chips
It’s probably fairly well known that potato chips aren’t the best for you, but it’s often difficult to find a healthy alternative that satisfies the craving. Here, we turn to one of our favorite, most nutritious fruitgreens: kale! With all the vitamins in this leafy veggie, it’s unnecessary to feel too guilty chomping on a bowl of this crunchy goodness. Easy recipe here!

Fruit Juice > Whole Fruit
Many fruit juices have loads of added sugar, so much so that many of these fruity concoctions equal out to drinking a can of soda in terms of sugar intake! Drinking juice also removes the fiber that comes with a piece of natural fruit. Cut up a whole bunch of your favorite fruit on Sunday nights for an on-the-go morning fix.

What food swaps do you make daily to insert a little extra health into your diet?

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Summery Sunflower Pesto Tabbouleh with Radishes

sunflowerpesto2The thought of sunflowers just makes us beam right about now. These tall, gorgeous yellow flowers can’t help but make us smile J. When we saw this Sunflower Pesto Tabbouleh recipe, therefore, we simply had to share it with you! With the benefits of yummy sunflower seed pesto and some fresh radishes, this summer-inspired meal is such a treat. And with quinoa or bulgur grain as the main ingredient, this dish offers tons of protein without utilizing any meat! And if you’re trying out Meatless Monday during Earth Month, this is a perfect, delicious and nutritious way to get going.

Sunflower Pesto Tabbouleh with Radishes

sunflowerpestoingredients

Step One
Soak the sunflower seeds for at least one hour for best results. Then, drain them and add to a food processor along with a whole bunch of parsley (I used about 4 cups of the curly leaf, but flat Italian style parsley would work too). Also loosely chop 2 cloves of garlic and add them along with a small drizzle of olive oil, a squeeze of lemon juice, and a few pinches of salt. Then, pulse repeatedly until everything is mixed into a smooth paste, but not a smoothie. Scrape down the sides as needed.

Step Two
sunflowerpesto1Make the bulgur wheat or quinoa according to package instructions. Starting with 2 cups of dried grains will yield the perfect amount to match the quality of the pesto. This was my first time using bulgur and I thought the flavor worked well, but it was quite temperamental and had a tendency to clump.

Step Three
In a large bowl, add the bulgur/quinoa and pour over the pesto. Using a large spoon or two, toss the sauce to evenly coat the grain. Then, slice the radishes and tomatoes and toss them into the mix as well. You can eat at room temperature, but chilling for an hour or two will definitely improve the flavors of this dish. Serve with lemon wedges and a sprinkling of black pepper.

About the One Ingredient Chef
One Ingredient Chef is a healthy food blog run by Andrew Olson. His goal is simple: he wants you to become healthier than ever before while cooking the best food of your life. As he says, “The One Ingredient Diet is my simple answer to a world of processed foods. But this isn’t about munching on lettuce! My job is to show you (step-by-step) how to cook deliciously healthy food with only *real* ingredients.”

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Love Yourself… with Yoga!

Whether you’re a tried-and-true yogi or have never tried a downward dog, there are definite benefits that all should know that stem from regularly practicing yoga. From leaner, toned muscles to increased flexibility, the physical benefits to yoga are nearly endless.

However, there’s one benefit that truly stands out to us:  yoga helps you love yourself even more than you already do!  A physical exercise infused with the practice of mindfulness, self-love is a key consequence of yoga that can bring true happiness. How, you may ask?

Discover new strength

With a variety of positions and movements in an array of diverse yoga types, yoga utilizes muscles you never knew you had. That new soreness is a good thing… you’re strengthening parts of your mindfulbody that you’ve probably never worked before!

Become more mindful and balanced
Not only does yoga help with your physical balance… it can help you manage life’s ups and downs through mindfulness. Defined as ‘accepting one’s feelings and thoughts in the present moment’, mindfulness allows you to live in the present, rather than focusing on past failures or future anxieties. You’ll feel happier overall!

Explore the world
Yoga can give you a great excuse to try a new sort of travel. Yoga retreats are some of the most relaxing trips money can buy. Check out these breathtaking, relaxing destinations here. Plus, there’s no better way to learn about yourself than traveling somewhere new!

Improve your relationships
The only way to truly love others is to first love yourself. Finding self-love through yoga can yoga1improve your relationships by infusing them with confidence, compassion and devotion.

Learn to treat your body as a temple
The stronger you get from yoga, and the more you practice mindfulness, the more you’ll begin to feel your body is your driving life force. You’ll be more likely to treat it well by eating whole, nutritious foods and staying away from the harmful stuff.

While this journey can happen through yoga, we realize there are other paths towards self-love. Whether it’s running, biking, another form of exercise, or something else altogether, it’s important to recognize the steps being taken here in trying something new. Your unique, beloved self will adore you for it!

Check out our new yoga shop, filled with shoes, bags and other accessories to fit all of your yoga needs :)  

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Happy Earth Month!

Happy Earth Month! Here at PlanetShoes, we’re super excited to take the month of April and celebrate all that this wonderful globe gives us each and every day. Part of that celebration is taking concrete steps to protect the environment we hold so dear, so be on the lookout for easy tips all month long.

In celebration of Earth Month, we’re offering you 200 Planet Rewards points for choosing CarbonFree shipping. That’s $10 off your next purchase!

How does choosing our CarbonFree shipping option help protect our environment exactly? Your small $1 donation funds projects focusing on renewable energy, energy efficiency and forest protection… the three largest combatants of climate change!

easelly_visual (1)

We acknowledge the fact that shipping our shoes uses a good amount of fossil fuels. From our warehouse in Rhode Island to your houses all over the country, a truck leaves carrying beautiful footwear and travels miles, using lots of gasoline and therefore spewing tons of carbon dioxide into the air. CO2 is a greenhouse gas, and the more of it we emit, the more gets stuck in our atmosphere… leading to the catastrophic effects of climate change.

That’s why we’re so excited to give you the opportunity to offset your emissions… and get great shoes while you’re at it! Choosing CarbonFree shipping is something to feel-good about, especially this month.

Learn more about CarbonFree shipping.

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A Pinch of Cheesy Sweetness

peachrocketquesadillasWe absolutely love bright colors right now. Color seems to be a trend for spring, and it’s proven to totally help cheer us up when we’re feeling down (scientifically, too). Of course, being us, we resort to our two favorite things for a burst of vibrant cheer: shoes and food!

This week’s recipe is filled with both color and cheesy goodness to help fend off those blues. These quesadillas remind us of a gorgeous summer day. The striking orangey-yellow hue of the peaches mimics the sunshine of a warm late afternoon while the deep green of the basil and rocket brings us straight into the soft grasses of springtime.

Try them out yourself! Best of all, they’re super easy, and will take you maximum 15 minutes to prepare. It’s the perfect weeknight dinner!

PEACH, BASIL AND ROCKET QUESADILLAS

Serves 1-2

2 flour tortillas
1 peach, pitted and sliced
60g fresh mozzarella, sliced
40g cheddar cheese, sliced
25g fresh rocket (arugula)
2tbsp fresh basil, roughly chopped

Instructions
For full instructions see the original recipe here: See the Original Post

About Amuse Your Bouche
Amuse Your Bouche is an awesome place to find the best simple vegetarian recipes. Written by Becca, a twenty-something living in Liverpool, UK with her fiancé, Amuse Your Bouche takes a few simple ingredients and turns them into delicious, unique vegetarian concoctions. Becca spends her days screaming at children (don’t worry, it’s her job), spending far too long reading cookery blogs, and eating good food.

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