October Club Fx-Approved Meal Plan
The following article was written by Heinen’s Chief Dietitian, Melanie Jatsek RD, LD.
You may not give much thought to the colorful landscape of fresh fruits and vegetables in Heinen’s Produce Department beyond its natural beauty. Yes, we all know they are good for us. But I’d like to let you in on a little secret that may just change the way you look at Mother Nature’s most magnificent and miraculous edible creations.
Are you ready for this?
Produce promotes longevity.
In other words, eating about 5 servings of fruit and vegetables—2 servings of fruit and 3 servings of veggies—every day can add years to your life!
I just know you’re ready to start putting fresh produce to work for you, so I went ahead and baked a bunch of fruits and veggies into your October Club Fx-Approved Meal Plan. Keep reading to discover how easy it is to make them part of your everyday meals.
Breakfast: Pumpkin Chia Seed Pudding topped with Lovebird Maple Cinnamon Protein Granola and Banana Slices
Total time: 5 minutes
Made from a handful of natural ingredients, like unsweetened almond milk, real, canned pumpkin, pure organic maple syrup, fresh ground almond butter, and pumpkin pie spice, this morning meal is packed with pumpkin flavor, but there’s nothing artificial about it! As a bonus, chia seeds are high in essential omega-3 fats and fiber. What more could you ask for?
Lunch: Sweet Potato Black Bean Bowl with a side of Food Should Taste Good Black Bean Tortilla Chips
Total time: 15 minutes
A colorful bowl that combines sweet and savory flavors with a creamy, crunchy finish and a zesty dressing. It’s a simple, satisfying plant-based meal full of nourishing ingredients and lots of flavor.
- 1 cup Stahlbush Island Sweet Potatoes, roasted according to package instructions
- 1/2 cup Heinen’s Organic Black Beans, rinsed and drained
- 1/4 cup Heinen’s Super Sweet Organic Cut Corn, thawed and heated
- 1/2 small avocado, seeded, peeled, and sliced
- 1 tablespoon Heinen’s Raw Pumpkin Seeds (pepitas)
- Drizzle with 2 tablespoons Primal Kitchen Cilantro Lime Dressing.
Serve with a side of Food Should Taste Good Black Bean Tortilla Chips.
Dinner: Wild Rice and Mushroom Soup with Apple Walnut Harvest Salad
Total time: 75 minutes
Made from a handful of fresh ingredients, this warm and comforting soup can be made in advance and stored in the fridge to ensure you have a healthy meal on hand all week long. It’s a great way to sneak mushrooms into your daily diet! Pair it with a crisp and refreshing Apple Walnut Harvest Salad.
- Wild Rice and Mushroom Soup
- Apple Walnut Harvest Salad:
- 2 cups Heinen’s Arugula
- ¼ cup Chopped Walnuts
- ½ of an apple, sliced
- Sprinkle with 1 tablespoon dried Sun-Maid Currants.
- Drizzle with Brianna’s Classic Balsamic Vinaigrette
Newsworthy longevity foods:
- Mushrooms: Rich in ergothioneine, an antioxidant amino acid that humans can’t make. It’s known as an important “longevity vitamin” because higher blood levels have been associated with lower overall mortality.
- Arugula: The highest source of dietary nitrates—compounds that the body converts to nitric oxide. Nitric oxide helps relax and dilate blood vessels to support healthy blood flow and cardiovascular health.
- Walnuts: Studies of walnut-rich diets show improvements in LDL cholesterol and blood-vessel function, but even more modest amounts can be beneficial.
- Apples: In a 15-year observational study of older women, those who ate about one small apple a day had a 35% lower risk of dying from any cause compared with women who rarely ate apples.
Snack: Broccoli Florets dipped in Baba’s Hummus
I saved the best for last! If you only eat one vegetable, make it broccoli! Chop it and add it to salads, stir-fry, and incorporate it into Power Bowls, or simply dip it in a wholesome hummus and enjoy as a snack.
Why is broccoli such a big deal? For starters, it slows the enzyme that drives aging. In addition, a study of bladder cancer patients showed eating raw broccoli (even as little as one serving a month) was associated with lower mortality. Broccoli is also abundant in the phytochemical sulforaphane, which has potential roles in supporting the body’s detoxification system.
- Broccoli florets
- Baba’s Hummus
