How To Grow Your Own Microgreens, With R.E.D.D. Founder Alden Blease

Have you been toying with the idea of growing some of your own food during quarantine? It’s probably easier than you think! 

R.E.D.D. Founder, Alden Blease hosted an Instagram Live session last week to walk through the process. In case you missed it, here are the three easy steps to grow your own microgreens:

 

1. Gather Your Materials
  • Container
  • Organic Potting Soil
  • Seeds

Pretty much anything that can hold an inch of dirt and stand up to moisture works as a container. Start simple with an empty plastic lettuce container or get a more professional set-up with a 10″ x 20″ growing tray and dome. Covering the top of the tray increases humidity, which helps growth. If you are using a homemade or repurposed cover, make sure there are holes or gaps for some air to get in.

Using organic soil is important. Always remember: quality in, quality out. Some ideas for seeds to grow are arugula, amaranth, parsley, or basil.

 

2. Plant The Seeds

Once your materials are gathered, it takes less than five minutes to plant your microgreens. Put one to two inches of potting soil in your tray, depending on how deep it is. Grab a handful of seeds and sprinkle them across the top of the soil. Water the seeds until the water is moist, but not sopping wet. Voila! You’re done! 

 

3. Monitor Plant Growth

Make sure the microgreens get plenty of light while they’re growing. Place them near a south facing window, or you can buy indoor growing lights if desired. Keep an eye on the moisture level of the soil. It shouldn’t dry out completely, but microgreens don’t need to be watered very often. 

Your microgreens will be ready to harvest between seven and fourteen days after planting. We’d love to see what you’re growing! Tag @reddbar and #LiveVibrantly so we can check it out. 

Next Up: Harvesting and Cooking With Your Microgreens!

How To Make Vegan Nice Cream That's Totally Instagram Worthy

Want  one of the most nourishing, tastiest nice cream #REDDcipes ever, that also looks absolutely gorgeous for Instagram? We have you covered with this Blue Majik Spirulina Nice Cream bowl! The best part? This recipe is also Vegan and Gluten Free.

 

INGREDIENTS

 

TOPPINGS

 

INSTRUCTIONS
  1. Blend bananas, oat milk, and spirulina in a high-powered blender for thick nice cream. Add additional oat milk as desired to adjust consistency.
  2. Decorate with toppings. Here’s your chance to get creative!
  3. Enjoy!

Vegan Nutritionist Amanda Sevilla On How To Stock A Pantry

People across the world who normally eat at restaurants or on-the-go are learning how to stock a pantry and cook more at home. Learning what bulk foods to keep on hand and how to build a meal plan from those foods can be daunting. Clinical Dietitian and Vegan Nutritionist Amanda Sevilla talked to us about staying well-stocked and well-fed during quarantine.

 

What items do you recommend always having in your kitchen? 
ALWAYS have fresh fruit and veggies. I like to use having fresh produce in my fridge as a good gauge of when to go grocery shopping. Other things essential to the kitchen are nut butters, oats, rice, seasonings- italian herb mix, taco seasoning mix, Mrs. Dash; spices-turmeric, garlic, cinnamon, black pepper, cumin, paprika; herbs- rosemary, thyme, basil; legumes- lentils, chickpeas, black beans, navy beans, tofu, edamame, pinto beans; and any nuts/seeds you enjoy.

 

Which comes first, stocking your pantry or meal planning? 
I like to do both simultaneously. If there’s anything in particular i want to add to my weekly meals, I plan it out then look at what i have. I go grocery shopping according to what kind of foods I feel like making throughout the week but also take note of items that are running low. This is why I love storing my bulk and dried goods in glass jars, because I can visually see and be reminded of what I need.

 

 
 
How are you handling meal planning with limited grocery trips?
To be honest it’s business as usual. I already only make one big trip once a week and if I need a smaller item I reassess to see if i can wait for the weekly trip. If I absolutely need it (I’ve had to do this for bananas… we eat a lot of bananas in this house), I’ll go but safely! Otherwise, meal planning is quite simple. Just prep and batch cook veggies ahead of time, always make sure I have some kind of whole grain available to cook, and add some kind of heavier, heartier element such as beans and/or tofu. 

 

 
Shopping in the bulk section for the first time can be intimidating! What’s the process? Do you bring your own containers?
Under normal circumstances I bring my own containers. It’s nice to weigh your containers (I use glass mason jars) before going in on a food scale and writing it down on the cap or somewhere they’ll see it. Then go to the bulk section and just fill up your jar! It might feel weird at first but you get used to it. And the cashiers may or may not know how to charge you based off a tare weight but hopefully you get someone who can. If not, it WILL happen but they may need to call a supervisor. This is a plus for both of you because now the cash register worker knows how to do it next time some environmentally friendly person tries to buy bulk in his or her own containers. 

 

 
For those just getting into cooking, what basic kitchen supplies should everyone have?
The basics include pots and pans, a cutting board, a few good knives, a spatula, a cooking spoon, etc. I live in a small space and actually just have a kitchenette (no real kitchen) so appliances are a HUGE help. We have two pressure cookers (Instant Pot and Cosori Cooking pot), 1 air fryer, 1 high speed blender, set of pots and pans, a cooktop, a toaster oven, and a microwave. These things have really done the bulk of the cooking around here and can be easily put away 🙂

 

 
What are some common mistakes you see, nutritional or cooking technique, when people first start cooking at home?
I still do this sometimes, but I believe that the world would be a better place if we all knew (or had the patience) to read the recipe first, like it’s a science experiment. This means preparing first. Making sure we have all the time, equipment, and ingredients we need. And not just the ingredients freshly bought from the store but already portioned out and ready to cook. Having all of these things reduces the chaos and allows us space and time during our cooking to narrate the process and “toss” the ingredients in like we are in our own cooking show. Gathering all ingredients and supplies is what is called mise en place, and is practiced in all professional kitchens. Let’s bring it to the home!

 

Amanda Sevilla, RDN
Amanda Sevilla is a Clinical Dietitian and Vegan Nutrition Coach.

6 High-Protein Vegan Snacks To Enjoy On-The-Go

“Where do you get your protein as a vegan? Plant-based staples such as beans, lentils, and tofu are all good sources, but sometimes you’re on the go and need a filling snack with a real food ingredient list. Check out these protein-rich foods for that mid-afternoon pick-me-up! 

R.E.D.D

R.E.D.D makes plant-based, low-sugar, high-fiber bars that are gluten-free, soy-free, dairy-free, and non-gmo. Each bar is an indulgent healthy snack composed of 10 grams of protein (hemp, pumpkin seed, and pea), added prebiotics & probiotics, and an adaptogenic mushroom blend! At only 3-6 grams of sugar, each flavor is chewy, soft, and loaded with superfoods. Salted Caramel, Peanut Butter, and Oatmeal are some of our favorites. Visit reddbar.com to find them in a store near you or order online. Fun Fact: R.E.D.D stands for “Radiant Energy Deliciously Delivered” and we couldn’t agree more!”

– Mohini Patel, VegOut.  READ FULL ARTICLE >

10 Superfoods Dietitian Amy Shapiro is Obsessed With

Guest Author: Amy Shapiro MS, RD, CDN

I regularly get asked “What are superfoods and which ones should I be eating?”  It’s confusing with all the information out there these days. And if that isn’t enough, then you have to figure out how to incorporate them into your diet.  I’m here to help. Below I’ve highlighted 10 superfoods I am obsessed with and think you should be, too. 

 

Chia

We call these nature’s sprinkles! Chia seeds are full of omega 3 fatty acids which help to decrease inflammation and can improve memory.  Chia seeds can swell to nearly 10x their size when combined with liquid, so they’ll keep you full as well as hydrated! Thanks to their gelatinous state they also help to flush extra toxins out of your body.  Super food for sure!

 

Maca Root

Maca is an adaptogen (adapta-what?!), which just means it helps the body “adapt” to any stressors that throw it out of whack. It is often used to promote energy and increase stamina without the adrenaline rush caffeine provides (no thank you, jitters!). Recent studies also show that it can help improve fertility and libido. Since this is an energizing herb I recommend adding it to your breakfast smoothie or afternoon snack for when you need a smooth but energizing boost. 

 

Reishi

Reishi is a mushroom, and has been used for years in eastern medicine to boost immunity. Yes they actually help to boost white blood cells called “natural killer cells”!  Hello flu season, sign me up! Although the mushroom can be eaten whole, you can also find it in powder form making it easy to add to your coffee, tea, smoothie or latte!

 

Chaga

Chaga, another type of mushroom that is a powerful immune booster and inflammation fighter!  And if that isn’t enticing enough, recent research shows chug helps to control blood sugar levels and decrease cholesterol.  Available as a powder or a capsule it is an easy addition to your diet with minimal effort!

 

Cordyceps

Yes another mushroom that is good for us!  Cordyceps have been shown to help individuals ranging from children to elders in boosting energy on a cellular level.  It has been shown to enhance athletic performance and sex drive and may prevent signs of aging and support longevity. If that isn’t enough, research is evolving on the potential to slow the growth of cancer cells, promote heart health, diabetes and of course fight inflammation!  All this from one little fungus! Often found in powders mixed with other mushrooms you can stir this into any item, add it to a latte or take it in supplement form.  

 

Goji Berry

Literally nature’s candy, goji berries are chewy, sweet, slightly sour and often dried. These powerful berries contain 8 essential amino acids, fiber, vitamin A and C, and antioxidants and assists with eye and skin health, immunity, regularity. They’ll also satisfy your sweet tooth. You can snack on them right out of the bag or add to trail mix, oatmeal, smoothies and even salad. Think of these as your dried cranberry and raisin alternative!

 

Açaí

There’s more to acai than just an instagram-able smoothie bowl. Native to South America, Acai is known for its high antioxidant content which helps reduce inflammation and protects our bodies from free radical damage (that includes preventing illness and wrinkles!). Acai berries are full of fiber, omega 3’s and calcium, can reduce symptoms of inflammatory diseases such as arthritis and even help manage body weight (thank you fiber!). 

 

Turmeric

Turmeric has been used in Indian cooking for centuries. This bright orange spice is actually a root, but is also widely used in powder form. Curcumin is Turmerics chief anti-inflammatory compound that is most absorbable when paired with black pepper. Adding Turmeric to your stir-fry or taking Curcumin as a supplement are both easy and powerful at keeping inflammation at bay. From systemic inflammation to aches and pains it is a powerful herb to keep in your medicinal toolbox.

 

Quinoa

Quinoa is actually a seed, but performs both like a grain and a protein. It is a great vegan protein option as it contains all 9 essential amino acids (rare in plant based protein sources).  Did you know that one cup of cooked quinoa has 8g of protein! If that isn’t enough, quinoa is also full of fiber and magnesium, so it’s great for your digestion and your muscles.  Added bonus, it cooks just as easily as rice, it’s just healthier! 

Pre/probiotic

You might hear a lot about probiotics these days but both prebiotics and probiotics are necessary for optimal health and digestion. Prebiotics can be thought of as the food that feeds the probiotics in our gut. Fiber is a prebiotic source, as it is broken down in the colon and acts as food for our probiotic bacteria to feed on. Probiotics are the good bacteria in our body that help us fight illness, maintain metabolism and promote smooth digestion and elimination…good-bye bloating!  But that’s not all, there is so much research emerging on probiotics- from helping with GI issues, to signaling neurotransmitters in the brain. What we know for sure is that they are good on so many levels so getting you daily dose is essential for overall health!

 

So there you have it, now you can feel SUPER good on SUPER foods. I recommend starting with the first few that speak to you and not all at once unless you are enjoying them in a R.E.D.D. bar of course, they do all the work for you.  So go ahead and get started from yogurt to smoothie, coffee to baked goods, you can enjoy these goodies anyway you want. Feel good! 




Amy Shapiro, MS, RD, CDN and founder of  Real Nutrition 

Amy Shapiro MS, RD, CDN, is the founder and director of Real Nutrition, a NYC-based private practice dedicated to healthfully and successfully guiding clients to their optimal nutrition, weight, and overall wellness. She is internationally recognized for her individualized, lifestyle-focused approach, which integrates realistic food plans, smart eating habits, and active living. Through encouragement, education, and the right “tricks of the trade”, Amy believes that anyone can achieve their nutritional goals while still enjoying the foods and flavors they crave.

 

Follow Amy’s nutrition adventures at @realnutrition

Get R.E.D.D. now at FreshDirect

Oatmeal, Chocolate, and Mint Chocolate R.E.D.D. Bars are now available at FreshDirect! Get your daily dose of plant-based protein, probiotics, and adaptogens delivered straight to your door.

 

FreshDirect delivery areas include:

R.E.D.D. Listed As a Woman-led Food & Beverage Company to Watch in 2020

“Emma Frelinghuysen, a 15 year food industry veteran is the CEO at R.E.D.D. According to the company, the energy bars are packed with superfoods and an adaptogenic mushroom blend, as well as pre- and probiotics. The products are also Dairy-Free, Vegan, Non-GMO, and Certified Gluten-Free”

– Julia B. Olayanju, Forbes. READ FULL ARTICLE >

Dec. 13, 2019

A Dietitian Shares Her Tips for Reading a Nutrition Bar Label

Guest Author: Amy Shapiro MS, RD, CDN

It might almost be 2020 but guess what? Nutrition bars are still a hot product and yes, picking a healthy one is still confusing to most people! With a laundry list of ingredients, from superfoods to hidden sugars, how can anyone be sure they aren’t actually just eating a glorified candy bar?

 

Have no fear, I’m here to help you navigate the colorful aisle one ingredient at a time because nutrition bars can be a healthy addition to your diet. In fact, I often recommend them to my clients for a variety of reasons from travel hacks to energy boosts and even breakfast on the run. What do I look for on the nutrition label? Let’s get to it! 

 

Start with your macros (aka: protein, fats and carbs):

For satisfaction from a snack to a meal, having all your macros present is important to help you feel satisfied and to keep your energy up.  

  • Carbohydrates are important for fast energy, but sugars should be < 10g per bar. Fiber is also an important player and should come from whole foods rather than fillers such as inulin or chicory root. Aim for a minimum of 3 grams of fiber per bar. 
  • Fat is an important nutrient that helps us absorb fat soluble vitamins while keeping hunger at bay. However, too much fat can go the wrong way. Keep fat between 3 and 11 grams per bar.
  • Protein is the nutrient that our body takes the longest to digest so look for a bar that contains more protein than sugar. It’s also important to find protein from sources you recognize. Egg whites, pea or hemp protein, nuts and seeds are all great sources. Remember you want to keep your food as close to “whole” as it can get, even when in a wrapper. 

 

Zoom in on ingredients:

You always want to be able to recognize and pronounce the items that are making up your food. From protein to fat to sugar to vitamins, if you can’t read it, you shouldn’t eat it. 

 

Sugars/sweeteners:  My favorites include monk fruit, stevia and plain old sugar (organic is ideal). These taste the best and don’t have any nasty side effects such as gas, bloating, headaches or further cravings.

 

Superfoods:  If you are going to eat a bar, why not also elevate your diet? Bars are great vehicles to help you consume healthy ingredients you don’t know what to do with otherwise. This category includes healing herbs such as adaptogens and mushrooms, antioxidant rich matcha and goji berries, ancient grains, probiotics for gut health along with anti inflammatory spices such as turmeric, cinnamon and ginger.  Of course a bar made from straight up nuts, seeds, honey and spices work, too.  

 

I hope you take this information with you the next time you shop for a healthy snack or bar. The aisles are crowded and mistakes can be made. So your first job is to flip the package and scan that list and label. We can’t promise you’ll have a ton of items to pick from once you filter out the bad stuff but we can promise you great results once you do.  Eat well to feel well, you can thank us later! 

 

About Amy

Amy Shapiro MS, RD, CDN, is the founder and director of Real Nutrition, a NYC-based private practice dedicated to healthfully and successfully guiding clients to their optimal nutrition, weight, and overall wellness. She is internationally recognized for her individualized, lifestyle-focused approach, which integrates realistic food plans, smart eating habits, and active living. Through encouragement, education, and the right “tricks of the trade”, Amy believes that anyone can achieve their nutritional goals while still enjoying the foods and flavors they crave.

 

I Tried R.E.D.D. Plant-Based Protein Bars, and One Flavor Tastes Just Like a Snickerdoodle!

“I’m always excited to try new vegan products, especially ones that offer protein, so I was excited to take my first bite of these R.E.D.D. plant-based protein bars. They come in delicious and intriguing flavors such as salted caramel, cinnamon roll, and matcha almond. What’s amazing is that not only do they offer between eight and 12 grams of protein, but the fiber content is so high — also between eight and 12 grams! No wonder these kept me satisfied for hours.

Keep reading to learn what they’re made with, how much protein they offer, and, most importantly, how they taste!”

-Jenny Sugar, POPSUGAR.  READ FULL ARTICLE >

Nov. 21, 2019

Food That Loves You Back

You don’t have to be a massively jaded cynic to feel overloaded by all the Valentine’s-themed, lovey-dovey content floating around right about now. And hey, don’t get us wrong: relationships are great. Love rules. So if you’re in one, by all means, do take this opportunity to celebrate that lovely and precious thing. But we’re gonna take this moment to reflect on another kind of love. A love equally worth talking about—even though it does get short-shrift this time of year. In fact, we’re talking about the longest love affair of all of our lives. It’s our love affair with food. Health food, snack food, junk food, functional food or soul food—this love has been with you from the beginning and it’ll be with you to the hopefully-not-too-bitter end.

ALL THE FEELS

Food is definitely a love best served… requited? Yes. As in, served right back to you. How can food love you back, you ask? Oh, let me count the ways… For starters, food loves you back by doing good things for your body. Or your taste buds. Or both! We all know that, when your food choices love you back, you feel it. You feel it in your skin, in your belly, in your brain, your mood, your energy and, yes, your heart.

True love gives you the remote control (and so much more)

Like all the great loves of your life, food loves you back when it treats you the way you deserve to be treated. When it makes you feel your best, when it works hard for you, when it puts your needs first and when it gives you the remote. Unfortunately, as in the game of love, the right foods can be hard to find. You get caught up in the allure of a sexy and seductive new snack, only to find yourself the next morning wallowing in the inevitable feelings of shame, regret and occasional bloatedness.

This lover’s solemn pledge to you

To be sure, life (and love) is full of uncertainty. We know that. And we embrace it. But we will guarantee you this much:Redd will love you back. We always have and we always will. We’re the one small food that packs a huge punch: a ton of superfoods backed by plant-based protein. As Humphrey Bogart once said, this could be the beginning of a beautiful relationship.