League Life

People should limit their intake of saturated fats while avoiding trans fats. A person can replace these fats with unsaturated fats, which they can find in foods such as avocado, oily fish, and vegetable oils.

Dark green leafy vegetables are a great source of nutrition, according to the Department of Agriculture. Leafy greens are rich in vitamins, minerals, and antioxidants. We suggest that folate in leafy greens may help protect against cancer, while vitamin K helps prevent osteoporosis.

We say ‘eat a rainbow’ helps remind people to eat different colored fruits and vegetables. Varying the color of plant foods means that someone gets a wide variety of antioxidants beneficial to health, for example, carotenoids and anthocyanins.

The American Heart Association (AHA) recommend people eat whole grains rather than refined grains. Whole grains contain nutrients such as B vitamins, iron, and fiber. These nutrients are essential for body functions that include carrying oxygen in the blood, regulating the immune system, and balancing blood sugar.

According to research, omega-3 fatty acids in oily fish are essential for cell signaling, gene expression, and brain and eye development. Some studies indicate that omega-3 fatty acids can reduce the risk of cardiovascular disease. Other research suggests the anti-inflammatory properties of omega-3 may effectively manage the early stages of degenerative diseases such as Alzheimer’s disease and Parkinson’s disease.

Including some protein with every meal can help balance blood sugar. Some studies suggest higher protein diets can be beneficial for type 2 diabetes. Other research indicates balancing blood sugar can support weight management and cardiovascular health.

We love this recipe because the chicken breasts, which can often be dry and tasteless, come out so that we can make it following in those ingredients.

Ingredients
2 large boneless skinless chicken breasts (about 8 ounces each)
Kosher salt and freshly ground black pepper
1 large lemon
1/4 cup all-purpose flour
1 tablespoon olive oil

Bean Recipes: Pinto Bean Chili, This easy chili recipe is one of our favorite bean recipes! It's quick to make and it freezes well.

Ingredients
2 tablespoons extra-virgin olive oil
1 small yellow onion (chopped)
2 garlic cloves (minced)
1 red bell pepper (diced)
1 (14-ounce) can diced fire-roasted tomatoes

Cheesy Baked Pasta With Sausage and Ricotta, Like a cross between baked ziti and sausage lasagna, this mozzarella-topped pasta is rich with our family and kids.

Ingredients
3 tablespoons extra-virgin olive oil
3/4 pound bulk hot or mild Italian sausage (pork, chicken or turkey)
4 garlic cloves, thinly sliced
1 teaspoon dried oregano
1/2 teaspoon fennel seeds, coarsely crushed.

Green-Garlic-Rubbed Buttery Roast Chicken, As the chicken cooks low and slow, the green garlic and turns into a crispy crumb topping.

Ingredients
1 3½–4-lb. whole chicken, patted dry
Kosher salt, freshly ground pepper
8 green garlic stalks, dark green tops removed, divided
6 Tbsp. unsalted butter, room temperature
1 Tbsp. finely grated lemon zest.

Hands-down the best jambalaya recipe! It is surprisingly easy to make, customizable with your family.

Ingredients
3 tablespoons olive oil, divided
2 boneless skinless chicken breasts, cut into bite-sized pieces
1 pound andouille sausage, thinly sliced into rounds
3 small bell peppers, cored and diced (I used a yellow, red and green bell pepper)
2 ribs celery, diced.

Inspired by the classic sugar cookie, this festive frozen cake is stuffed with sprinkles, we can make it our home following this ingredients.

Ingredients
16 Nature Valley™ crunchy granola bars Oats 'n Honey, crushed
1/2 cup butter, melted
2/3 cup sugar
2 (8 oz.) blocks cream cheese, softened
1 (14 oz.) can sweetened condensed milk.