Category Archives: healthy

Leafy Greens for Spring

Leafy greens by Liz Freeman of Free & Abel 

janssens market Leafy greens are some of the easiest and most beneficial vegetables to incorporate into your daily routine. Densely packed with energy and nutrients, they grow upward to the sky, absorbing the sun’s light while producing oxygen. Members of this royal green family include kale, collard greens, Swiss chard, mustard greens, arugula, dandelion greens, broccoli rabe, watercress, beet greens, bok choy, napa cabbage, green cabbage, spinach and broccoli.

eating healthy
How do greens benefit our bodies? They are very high in calcium, magnesium, iron, potassium, phosphorous and zinc, and are a powerhouse for vitamins A, C, E and K. They are crammed full of fiber, folic acid, chlorophyll and many other micronutrients and phytochemicals. Greens aid in purifying the blood, strengthening the immune system, improving liver, gall bladder and kidney function, fighting depression, clearing congestion, improving circulation and keeping your skin clear and blemish free.


Free & Abel – Liz Freeman: Spring Into Health

When we think about health we often think about food and exercise. The beginning of Spring is a wonderful time to commit to cleansing your body just as you would your home. Like our homes, our bodies accumulate old food residues and toxins that need to be cleaned out.

To spring-clean your body:

  • Give it a break from rich and complicated foods.
  • Cleanse your body by drinking lots of water
  • Eat fresh vegetables and fruits, teas and soups.
  • Try making smoothies or juice from fresh fruits and vegetables.
Cleansing brings increased immune function, better digestion,
and increased energy.

As for our homes, there is a saying that goes, ” You have to get rid of the old to make way for the new.” If you are feeling stuck or stagnant in your life, try a major spring-cleaning. Throw out some of that stuff, donate other items, say goodbye to the old, and welcome the new energy of your happy, healthy, uncluttered future.

Just as your body accumulates toxins and residue, so does your home. Think about adopting green, biodegradable cleaning supplies, make sure you air filters are changed, and get your ducts cleaned.

Follow Free & Abel us on Pinterest for some great recipes for smoothies!


 Liz Freeman Abel

         Holistic Health & Yoga Coach

   twitter @freeman

   facebook free + abel


Kale Chip Recipe – Healthy and Delicious

Kale is one of the nutrition stand-outs among vegetables.  Kale is high in fiber, and has an excellent source of nutrients – a great source of vitamin A, calcium, beta-carotene, one of the antioxidants believed by many nutrition experts to be a major player in the battle against cancer and heart disease.  The manganese in kale helps your body’s own antioxidant defense system, superoxide dismutase, protecting you from damaging free radicals. Its folate and B6 team up to keep homocysteine levels down, which may help prevent heart disease, dementia, and osteoporosis bone fractures. Do you need more reason to add Kale to your diet?

Kale Chip Recipe

Source:  the Food Network

Picture of Crispy Kale "Chips" Recipe
Prep: 25 min Cook: 20 min  Yield: 4 servings 
  • 1 head kale, washed and thoroughly dried
  • 2 tablespoons olive oil
  • Sea salt, for sprinkling

Directions: Preheat the oven to 275 degrees F.

Remove the ribs from the kale and cut into 1 1/2-inch pieces. Lay on a baking sheet and toss with the olive oil and salt. Bake until crisp, turning the leaves halfway through, about 20 minutes. Serve as finger food.

Beet Carpaccio with Marinated Bean Salad

Clean Beet Carpaccio with Marinated Bean Salad

Inspired by Jamie Oliver’s recipe for Beef Carpaccio with Marinated Bean Salad featured in Jamie at Home, you can swap the beef for beets and added some toasted pine nuts for protein to create a beautiful and nutritious treat. This works great as a healthy appetizer or served with a non-gluten grain or starch for a cleanse-friendly meal option.

serves 4
• 4 medium beets or carpaccio – depending on your mood
• 1/2 pound green or mixed beans, trimmed
• 1/4 cup toasted pine nuts – optional
• 1/4 cup fresh parsley, chopped
• 2 shallots, finely chopped
• 1 teaspoon Dijon mustard
• 2 tablespoons white wine vinegar
• 4 tablespoons extra virgin olive oil
• sea salt
• freshly ground pepper
Preheat oven to 400°F. Wash beets well and remove green tops if necessary. Line a roasting pan with aluminum foil and place the beets in the pan. Coat them with a tablespoon of olive oil and sprinkle with salt. Cover the beets with aluminum foil, place in the oven to roast for about an hour or until tender. Beets are done once they can be easily speared with a fork. Remove from oven and let cool. Alternatively, if you have a steamer or steam extension, you could steam the beets for about 40 minutes, or until soft.Meanwhile, mix the shallots in a large bowl with the parsley, mustard and vinegar. Slowly whisk in the rest of the olive oil and season with salt and pepper to taste. Set aside.Bring 6 cups of water to a boil. Add the beans and let them cook for about 3 minutes. You just want to blanche the beans, not cook them through, so that they stay firm and beautifully bright green. Remove beans from the water and add them to the marinade. Once the beets have cooled, slice them as thin as you like, season with salt and pepper and arrange in a single layer over 4 large plates. Top with green beans, spooning any leftover

source: Goop by Gwyneth Paltrow


Tuna Sashmi on Himalayan Salt Block

Recipe of the month: Tuna Sashmi on Himalayan Salt Block

Learn how to chill and serve on Himalayan Salt Plate or Block, sushi grade tuna* with fresh ginger and wasabi..

Tuna Sashmi on Himalayan Salt Block
Tuna Sashmi on Himalayan Salt Block
*Sushi grade tuna available at Janssens in the meat department.

New Year – Healthy Food Ideas

 Holiday New Year – Healthy Food Ideas
Himalayan Salt is considered to be the most pure form of whole salt on the planet. Having never been exposed to impurities, and protected deep within the Himalayans for millions and millions of years. HimalaSalt™ is the purest form of Himalayan salt one can find, created by nature 250 million years ago during a time of pristine environmental integrity and carefully hand selected for the highest quality in color, clarity, and purity. Available in the deli department, also featured in our prepared foods selection. 
HimalaSalt Himalayan Salt Tapas Plates, these 4 x 4 x .5″ shimmering plates make a gorgeous presentation for sushi, savory tapas, grilled meats and seafoods, desserts, cheese, and fruits.  If you do a lot of entertaining, you’re going to want stacks of these – they’re lightweight, simple to use, and only need to be wiped clean with a damp cloth for many, many reuses.

Janssen’s has everything for your New Year’s Party Table. We have Cheese Trays, Shrimp Trays, Sandwich Trays and More…

Call us Today! 302.654.9941


Please visit our website for our full catering menu

New Year New You – from Plexus Fitness

New Year New You – from Plexus Fitness


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Tips on turning your New Year’s fitness resolutions into reality…

With New Year’s here, chances are you or someone you know is resolving to lose weight or get in shape. Part of what makes these such difficult resolutions is that we expect to see results quickly, and when we don’t, we tend to give up. Getting in shape and becoming healthier isn’t a sprint; it’s a marathon (but without all the sweating and fatigue of an actual marathon). Staying active, maintaining a healthy weight and eating the right foods are lifelong activities. Here are some ideas from the team at Plexus Fitness that can help you make living fit a part of your life.
1. Get specific 
The more details you include in your plan, the better your chances of success. If you’ve got “exercise” or “eat better” on your New Year’s resolution list, you probably won’t be doing much of either. That’s because “exercise” isn’t a specific plan. Set aside 25 minutes each morning, say between 6:45 and 7:10, to stretch, walk or jog around the block, practice yoga – whatever. Just be specific. For eating better, schedule specific healthy meals and snacks for specific times throughout the day.


2. Make it routine   One effective way to introduce a new behavior is to make it part of your day. For exercise, set up a routine – maybe a walk around your neighborhood each morning. If you’ve resolved to lose weight, replace lunch with a healthy protein shake every day. The key is to establish a routine of things you do at specific times. The sooner it becomes part of your day, the sooner it will become part of your life.


3. Celebrate your successes   If you create specific plans for exercise and healthier eating, and you make them part of your daily routine, chances are you’ll be seeing positive results. Celebrate! You’ve earned it. And a little pat on the back is a great motivator to keep the good results coming – through the next New Year and beyond.


Make 2012 your healthiest year yet. To learn more about Plexus and to get started on a complimentary 10 day trial membership at Plexus Nemours, visit us at