If you're using Nudge, you know the value of loading up on healthy vegetables and grains throughout the day. As we've mentioned before, one of the key ways to make sure you're eating healthy throughout the day is to have a healthy dish that when taken to your workplace is so fresh and delicious, you won't be tempted to hit the vending machines or head out for fast food. It needs to travel well, not spoil easily, and be full of nutrients and energy to keep you alert and focused until the next meal.

Nudge is all about using fresh fruits and vegetables that are in season at your local grocery store or farmers market. By focusing on ingredients that are in season, you're sure to get the best flavor out of your creations and they will be packed full of the most nutrition they have to offer. We recently talked about okra however today we're talking peaches. According to an industry website, we're just getting into peach season and this is looking to be a great one, so take advantage of it!

I've always loved the flavor and texture of lentils, but I typically don't think of recipes that use them. That's something I'm going to change since lentils are one of the healthiest legumes out there. They're quick to make compared to their other dried siblings since they are much smaller and are easier to hydrate for a smooth texture. Lentils are low in calories and high in nutrition and have an earthy meaty flavor that is very filling.

It's always fun to take advantage of vegetables that are just in season and fresh okra should be in abundance at your supermarket or in your garden. Okra gets a bad rap many times because of the "slime factor". Most times it's relegated to be a thickener in soups and stews, but it's hot outside, who feels like soup or stew? It's also breaded and fried, a great way to make a vegetable unhealthy, or pickled which most of us don't have the time or resources to do.

In our continuing recipe series of healthy choices for the workplace, we here at Nudge Workplace Wellness thought we should share a recipe for a flavorful salad that is inspired by the Mediterranean diet. Research has shown that the Mediterranean diet decreases the overall risk of cardiovascular mortality by using healthy oils and lots of fruits and vegetables. This is truly a heart healthy salad that can easily travel to the office or wow your family and/or guests for dinner.

Salads are a great way to get your daily servings of fruits and vegetables and are very refreshing in the heat of summer. By taking fresh vegetables and grilling them, you're adding delicious smoky flavor that satisfies your appetite. It also has a good balance of acidity with lemon, capers, and artichoke hearts.

We all know fruit is one of our healthy choices we need to make every day. The Center for Disease Control (CDC) reports that a diet rich in fruits and vegetables may reduce the risk of cancer and other chronic diseases. They also provide a handy fruit and vegetable calculator that tells you how much you should be eating based on your age, sex, and daily activity.

While most people like to eat fruit, we get alot who tell us that it's hard to eat enough of it. In our last recipe post we mentioned that many offices have land mines of unhealthy snacks laying all around. It can be difficult to have access to fruit if you don't bring it yourself. Even if you bring your own fruit it can be easy to choose something else that might seem more appealing as a snack or lunch accompaniment. What is the solution? A delicious and healthy fruit salad!

One of the biggest parts of having a successful workplace wellness initiative is to encourage healthier eating both inside and outside of work. It's also important as a human resources manager to lead your employees by example, so we here at Nudge want to give you ideas for delicious and healthy lunch options.