Celebrate Earth Day

By: Jacqueline Gomes, RD, MBA

April 22nd is Earth Day, and what better way to show appreciation for our planet then by adopting eco-friendly food habits. Chances are you might even improve your own health while doing so.

Believe it or not, the way we handle, use and choose our foods can play a major role in conserving energy and preserving the environment. Here are three ways you can implement change for a better Earth and a better you.

1. Buy local, organic, and seasonal produce. By choosing produce wisely, you support local agricultural business, reduce harm to the environment caused by transport, and obtain foods at their peak nutritional quality!
2. Reuse cups, utensils and bottles. Plastic manufacturing is a large contributor of pollution. Wash and use your plastics multiple times to reduce waste. Properly recycle when it is time to dispose of these items.
3. Be mindful when you eat meat. Greenhouse gases produced from animal farming are one of the greatest sources of harmful emissions into the atmosphere, even more so than car pollution! Limit your consumption to reduce your carbon footprint; your overall health is likely to improve as well.

Eat Well Tip: Introduce plant-based proteins into your diet and include fruits and vegetables at each meal for the most in health benefits, both for you and our planet.

Gluten Free Cottage Cheese Blueberry Muffins

Prep: 10 minutes

Bake: 20 minutes

Makes: 12 Muffins

Ingredients: 

• 1 cup 1:1 all-purpose Gluten Free Flour
• ¾ cup rolled oats
• 2 teaspoons baking powder
• ½ teaspoon salt
• 2 tablespoons honey or maple syrup
• 2 large eggs
• 1 cup cottage cheese, blended
• 1/4 cup unsweetened Silk almond milk
• 1 teaspoon vanilla extract
• 1 teaspoon cinnamon
• 1 ½ cups fresh blueberries

Directions:

1. Preheat oven to 350 degrees F.
2. In a food processor, add oats and process. This step is optional, you can leave the oats whole if you prefer.
3. In a large bowl add oats, baking powder, salt and honey.
4. Place cottage cheese in a food processor and blend until smooth – this is an optional step, but I find the muffins come out lighter.
5. In a separate bowl combine eggs, cottage cheese, milk, vanilla extract and cinnamon.
6. Pour wet ingredients into dry ingredients, mix until combined and then gently fold in blueberries.
7. Line a 12 muffin tin with muffin liner and spray with cooking spray and evenly distribute batter.
8. Bake for 20 to 25 minutes, allow to cool for 15 to 20 minutes before enjoying.

Nutrition Information per muffin:

157 Calories; 16.5g Carbohydrate; 5g Protein; 1.5g Fat; 215mg Sodium; 1g Fiber