Wrap it Up... with Romaine Lettuce

Over the last couple of years we have really phased bread and grains out of our diets. Sometimes that ment skipping our favorite foods. But recently we began a really fun and delicious way to eat foods that usually are surrounded in bread or a tortilla.

Romaine Lettuce Hearts!

After separating and washing the leaves here are some things that we have filled and wrapped inside our leaves...

Tacos
Turkey "sandwiches" (Nitrate free, preservative free organic sliced turkey, cheese, gucamole, tomato)
Chicken Salad
Not Tuna Salad
Apple Cashew Salad
Fajitas
Tuna Salad
Brushetta
7 Layer Taco Dip

The crunch of the Romaine Lettuce has added a great component to the dish. Romaine Hearts, even organic, are really easy to find and affordable.

The last time I made tacos, I made organic corn shells for Taydem (6) and Creighton (3) to eat while Alex and I were going to have the Romaine Hearts. All four of us ate the Romaine... the shells are still in the cupboard.

Kale Chips

Kale is a an extremely nutritious green leafy veggie. It is full of fiber, carotenoids (that protect your eyes), phytonutrients and tons of vitamin A, C and K. It also produces sulforaphane which produce cancer fighting enzymes. 

...vegetable... chips??????

So you may be thinking yeah right. kale...chips... But seriously they are delicious! Kale chips are a great replacement for potato chips or popcorn (if you cutting out processed foods/ grains) or just a tasty, crunchy way to boost your nutrient intake. 

Our family really loves the "cheesy" chips! However, a spicy chipotle and a barbecue flavor are coming to our kitchen soon! 

Kale chips can be made in the dehydrator, to keep them raw, or in the oven. Both directions are listed below!

Basic Kale Chips

1 Bunch organic kale (kale is on the dirty dozen)

3 TBSP olive oil or melted coconut oil (we prefer coconut oil)

1 tsp sea salt

(optional) spices- garlics powder, fresh garlic, thyme, onion powder, cumin, chili powder- the possibilities are endless

[Directions below]

"Cheesy" Kale Chips

1 Bunch organic kale (kale is on the dirty dozen)

2 TBSP olive oil or melted coconut oil (we prefer coconut oil)

2 TBSP Liquid Aminos

1/4 cup Nutritional Yeast

Directions:

Wash kale and spin or pat dry.

Pull the green leaves away from the tough spine (pictured below). I like to leave mine in long strips but you may also tear into bite sized pieces. Note- If dehydrating they do shrink up quite a bit.

Put kale pieces in a large bowl and add other ingredients. Gently massage the oil (spices, nutritional yeast or liquid aminos) into the kale with your hands until coated.

Spread kale in a single layer on mesh dehydrating sheets or baking sheets.

Raw Kale Chips- Dehydrator:
Place sheets in the dehydrator at 115 degrees for 4-6 hours.

Baked Kale Chips- Oven: (2 ways)
1. For "raw-ish" chips. Preheat oven to the lowest temperature it has. Place sheet in the oven and leave the door cracked. Bake until crispy about 2-3 hours.
2. Preheat oven to 350. Bake kale chips for about 10 minutes or until crispy.

Storage- Store in a paper bag or a glass container... if they even get that far!

But the Box Says it is Healthy!

Photo Credit

"Catelli “Smart” pasta sounds healthy, but maybe its “Healthy Harvest” with flax omega-3 pasta is a better option for health-conscious shoppers looking for a carbs fix.

YoPRO’s “probiotic” chocolate frozen yogurt bar sounds like a good dessert option, but if a salty choice is a must, maybe “multi-grain” Pringles are the way.

Washing the chips down with “vitaminwater” looks like a no-brainer, but perhaps a “100% pure and natural” drink would be better." (canada.com)

Confused?

Most people are. Especially those of us looking for healthier options at the grocery store. There are no specific regulations to what advertisers can put on the front of a box, so basically, anything goes.

We have became processed people. Not only is the majority of food consumed in this county processed but our information is also processed for us. From the news, media and commercials to health care and healthy eating we often blindly trust the recommendations and "expertise" of others. We are so often told what to do and think that we forget we have the amazing power to think and analyze information for ourselves.

Here at be the change we want you to be able to decide what food is nutritious and healthy ON YOUR OWN. You don't need point scores or fancy words to help you make decisions, but a foundation, a principle on which you can make all decisions. With a basic foundation you can evaluate any food or "food looking thing" and decide if it is a nutritious choice.

The Basic Idea

There are foods that were specifically created for our bodies to use. These are foods that grow and exist in nature. They have everything that is necessary, in just the right amounts, and in the perfect balance for proper digestion, distribution, and elimination of nutrients. These whole, real, living foods are packed with living vitamins, minerals, water, fiber, and enzymes. They contain dozens of elements we know about—and countless numbers of elements only the Creator/Designer knows about (but science "just uncovered" Like...blueberries are a super food!).  

The farther any food gets from its natural state the less nutritious it becomes. And the more we manipulate, modify, process, and change the food the more harmful it can become to our bodies. When we alter or take away those elements needed for digestion, distribution and elimination we are left with nutrient-less food, empty calories, that our bodies can't sufficiently run on. These "foreigners" cause back up in digestion or get wrapped in a membrane and stored (aka body fat).   

Whole, real, living foods that grow and exist in nature generally don't come with an ingredient list and if they do there is only one ingredient! But reading ingredient labels is very important. We should know what is in our food before we consume it. 

NutraGrain Bar

Read the Ingredients

1. Turn the box, package or can around, locate the ingredient list 

2. Look at the number of ingredients (fewer ingredients=better). 

3. Read the ingredients. Do you know what those things are? Can you conceivably use them in your own kitchen? Can you pronounce it?

Now you have a choice to make based on what you read. Do you put it in your cart? or back on the shelf and walk away?

Additional Resources

Nutrition Basis for Life Long Health

Crazy Food Labeling Tricks...

Stop Reading Labels and Start Reading Ingredients

Reading the Ingredient Label

B.L.D. {no grains, no sugars}

Cutting out sugar and everything that turns to sugar in the body (most fruits, starchy vegetables, all grains) can seam like a big task. Understanding what sugar does in and to the body is important for motivation to make this big change. (Hazards of Sugar) 

No Grains, No Sugars- Making it Work

There is sugar in almost everything we eat. That makes it so important to read labels of any packaged food you are going to eat. Better yet avoid packaged food and build your meals with vegetables, natural meats, good proteins, good fats, berries, raw nuts and seeds. 

In the beginning you will have sugar cravings but after 5-7 days they DISAPPEAR! And that is a freeing feeling. This is that point we switch from being a sugar burner to a fat burner! I feel no lack of satisfaction from food, no deprivation. We are still eating pancakes, cookies, pizza, chicken wings, chocolate, tacos, sandwiches, biscuits, ice cream and burgers. I look forward to sharing all of these recipes with you, but with a little creativity and substitution you can transform all the foods you love to fit this plan.

Here is a B.L.D (breakfast, lunch and dinner) Maximized Living Advanced Plan Style 

Breakfast-  Smoothie and Blueberry Almond Pancakes

Emily's Basic Smoothie Recipe

1/3 can coconut milk (full fat)

1/2 - 1 cup frozen organic strawberries

1 cup fresh spinach or kale

1/4 cup pure water

1/2 scoop Greens First

1 scoop ML Perfect Protein

Blend coconut milk, berries, spinach, and water together in blender. Add greens powder and protein the last 5-10 seconds of blending. 

Blueberry Almond Pancakes

1 egg

1/2 tsp baking soda

1/3 cup plain organic whole milk yogurt

1 1/2 tsp olive oil

1/2 tsp cinnamon

1/4-1/2 tsp stevia

1/2 tsp sea salt

1 cup almond flour (or almonds ground fine)

1/4-1/2 cup fresh or frozen strawberries

Coconut Oil

Whisk the egg, baking soda and yogurt together for 1-2 minutes. Mix in oil, cinnamon, stevia and salt. Add almond flour. Let it sit 2 minutes. Add blueberries. Melt some coconut oil in a pan on low. Spoon small sized circles of batter into warm pan. Cook until bottom is set and then flip and cook until other side is set. 

*I like my pancakes plain or with a little organic butter. The boys like them topped with crushed/pureed strawberries.

 Lunch- Coconut Chicken Fiesta Salad

Crispy Coconut Chicken

1 lb Organic Free Range Chicken Thighs

1/2 cup coconut flour

1/4 cup flax seed meal

2 tsp sea salt

pepper

1 tbsp coconut oil

Cut chicken thighs into bite size pieces. Mix together coconut flour, flax meal, salt and pepper. Coat chicken pieces in flour mixture. Heat a skillet on medium and melt 1 tbsp coconut oil. Add chicken pieces to the hot oil and cook, turning, until thoroughly cooked. 

Fiesta Salad

Mixed Greens or lettuce of your choice

Avocado, chopped

Peppers, chopped

Tomato, chopped

Red Onion, Chopped

Olive Oil

Lime, sliced

Put greens into a bowl. Top with avocado, peppers, tomato, and onion. Drizzle with olive oil and squeeze a half lime over. Add crispy coconut chicken!

Dinner- Tacos

While the rest of the family ate regular tacos in organic corn shells, I built mine in a romaine lettuce heart! They were so much better with out the shells!

Taco Wraps

Hearts of Romaine leaves

Grass fed ground beef, cooked and seasoned with taco seasoning

Chopped tomatoes

Shredded raw cheddar cheese

Diced red onion

Diced avocado
Salsa-Vegenaise (mix equal amounts together)

Layer all taco toppings onto half of the romaine leaf. Fold other side over, wrap up sides and eat!

Let's Start a Challenge

I have got a goal... a health and fitness goal! Three and a half months post baby and my weight and my fitness level are not where I want them to be. What about you? Do you have a health and fitness goal you want to reach?

Do you want to lose weight before summer?
Do you want to feel better about the amazing body you were given?
Do you want more energy for your family, spouse, friends, or your mission?
Do you want to get into shape and be more physically active?
Do you need to improve the health and function of your body?

Make a commitment to improve your eating habits, increase your movement, and focus on getting results!

How it works
Leave a comment below that you are joining in on the challenge. -Accountability! Commitment!
Set a goal(s). Create a big WHY.
Choose your level of evolvement (below).
Commit to one week at a time.
Check here daily for tips and inspiration to help keep you on track

Choose a Level to Participate at: Be realistic on where you are but chose a level that will challenge you, draw you out of your comfort zone, push you, and help you reach your goals! If you are a little confused about why some of these guidelines are important... don't worry I will be covering that this coming week!

Level 1: If you are just beginning your journey to a healthier life start here. Adapting these guidelines will help you create healthy habits, improve the healing and function of your body and give you more energy.
-Adding more whole, real, natural foods
-Reducing processed, refined, man altered foods
-Physical movement 3-5 days a week

Level 2: If you want faster results in improving your health and losing weight jump into level 2. Following these guidelines will help you change the shape of your body and restore health to your cells!
-Add more whole, real, natural foods (organic whenever possible)
-Replace processed, refined foods with healthier whole foods
-Remove refined grains and sugars
-Limit fruit and whole grains to before noon
-Physical movement 5 days a week, with 2 resistance exercise sessions

Level 3: Transformation Level. Transform your health, body and life.
-Remove grains and sugars from diet
-Eat 50-80% raw
-Add more whole, real, natural foods (organic whenever possible, especially meat and dairy products)
-Eliminate processed foods
-Physical Movement 6 days a weeks, with 3 days of high intensity resistance movements

Mix and Match- Create your own level to challenge you where you are at right now.

IF NOT NOW... WHEN?

We can do it together!

Chocolate Zucchini Snack Cake {no grain, no sugar}

adapted from Zucchini Cake

Ummmm so good. No grain, no sugar, just moist and delicious. 

1 cup plain yogurt

1/2 cup coconut or almond milk

1/4 cup olive oil

1/2 tsp Stevia

2 eggs

2 cups almond flour

1 tbsp baking powder

1/2 tsp sea salt

1/2 cup cocoa powder

2 cups zucchini, grated

1/2 cup walnuts, chopped

Cream yogurt, milk and olive oil together. Add stevia and mix well. Add eggs and mix well. Then add in remaining ingredients and stir. Place in a greased cake pan and bake at 350 degrees for 35-40 minutes. 

A More Nutritious Bread

If you have ever made homemade bread you know that it doesn't last long on the counter. After a couple days it can dry out and then a couple days later it begins to spoil. Keeping that in mind... How is it that there is a whole isle of bread at the grocery store that never molds?

After reading the ingredients on a loaf you will know why. Chemical preservatives, sugars, high fructose corn syrup, hydrogenated oils, refined stuff, and things I have never heard of.

Do we really want to ingest the dozens of ingredients we can barely pronounce?

Find a better alternative
Bread making is an art I have not yet ventured into. So on the occasions that our family does eat bread we choose Ezekiel Bread. This is one brand that we really, really like because it tastes great, is nutritious and free of the junk!

Depending on the size of your local health food store it will probably be in the freezer section. Once you get it home it must be stored in the fridge of freezer to keep from spoiling. (That is a good sign of a healthier bread) After a couple minutes on the counter or seconds in the toaster it is ready to eat!!! 

Real "Kid Food"

Raising Healthy Children

I love the question "How can I get my child to eat healthier?" However the answer is not as simple as what some parents want. It takes a little work, diligence, consistency, a positive attitude and a good example.  

To begin the transition, start ADDING in nutritious foods. You can also begin making lateral shifts to healthier ingredients/ products. Like using 100% whole wheat pasta noodles instead of white pasta, natural organic pasta sauce (free of hydrogenated oils, sugars and preservatives), and brown rice instead of white. 

Here are some of the ways we make "kid food" more nutritious and delicious in our home! 

Chicken Nuggets: Use free range, organic chicken thighs or breasts, bread them in almond flour and fry them in coconut oil or bake them. Also see this recipe and a honey mustard recipe. 

Pizza: We love Ezekiel Sprouted Tortillas and use them to make an easy lunch pizza. We usually top them with tomato sauce, vegetables and cheese. Or (like this one) black bean dip, spinach, red peppers, olive oil and raw cheese. Just bake until cheese is melted and pizza is warm.  For a family size pizza, make homemade whole wheat crust and load up with veggies, meat and cheese.

Hot Dogs: If you take the time to look you can find Natural Beef or Turkey Hot Dogs free of nitrates and chemical preservatives. They taste GREAT! Food for Life makes great Hot Dog Bun. 

Tacos: Put anything in a taco shell and call it a taco! I found organic corn taco shells at Trader Joe's with 3 ingredients. We mash up an avocado, mix in broccoli slaw, add leftover ground beef or black beans, salsa and cheese. 

Mac and Cheese: Choose a store bought organic whole wheat pasta mac and cheese (please check ingredients) and add in chopped broccoli, spinach, or peas after cooked. Mac and Cheese is also very easy to make yourself. 

PB & J: For a twist on this sandwich we use Ezekiel Tortillas, top with natural peanut butter (Ingredients: peanuts only) and diced apples. Roll and EAT!

Smoothie: A perfect breakfast before you send our kids of to school. Get creative with different kinds of fruits. Here is a basic recipe. No one will taste the spinach but your cells will love it! Some times kids are resistant to weird colored drinks... so give them fun names! My boys like the names- Hulk Drink (spinach and banana),  Superman's Power Source (strawberries),  and Blue Power Ranger (blueberries).

French Fries: Cut white, red, or sweet potatoes into long "fries" stripes. Coat lightly with olive oil and sea salt. Bake at 400 degrees until desired crispiness. Rainbow Fries are also fun! Cut a variety of colored vegetables into "fries." Like: peppers, broccoli stems, carrots, beets, potatoes, squash, or other root vegetables.

Sub Sandwiches: Deli meat is one of the most toxic foods and organic preservative free deli meat (a great replacement) is rather costly. Instead slice up cooked turkey or chicken breast, put it on a natural bread with Vegenaise (mayo substitute), mustard, spinach, and sliced cucumbers. Also add avocado or hummus for a twist.

Hamburgers: Make mini burgers from grass feed ground beef, free range ground turkey, canned wild salmon, or beans and veggies. Use a small round cookie cutter to cut out little buns from whole wheat bread or Food for Life makes a great hamburger bun.

What are your kids favorite "kid foods" aka unhealthy junk food? I would love to help you make them over!!

Is Canola Oil Healthy?

With National Nutrition Month underway, a big question to ask yourself is “Am I cooking with the right oils”? With all of the controversy over the past 4-5 years about what fats and oils to eat, stay away from, and simply just avoid at all costs, I don’t blame you for being confused. Just recently (not so recently, studies have been out for years) a few studies have surfaced over the horrible issues arising with the use of Canola oil. I ask you though, what is Canola oil and where does it come from? (read more)

The Way to a Man's Heart...

"The way to a man's heart is through his stomach!"

I have found that statement definitely to be true in my home. Each of my four men have a passion for food, it brings them joy. (for Micah, 4 weeks, it is an obsession!) Special goodies or meals don't only have to come on days like Valentines Day. Preparing food with love for your man and family on a regular basis is a great way to show love and make them feel special.

If you don't enjoy cooking I encourage you to evaluate how you think about the act of preparing and cooking meals. For me providing my family with homemade nutritious meals is a way that I bless them. Here are some other tips to make preparing and sharing a meal more enjoyable and meaning full at your home:

1. Pray for your family as prepare their food

2. Envolve the kids in the prep. The kitchen holds so many learning opportunities for kids and it will also keep you from getting lonely.

3. Listen to music, an audio book, podcast or the bible as you cook

4. Give thanks for the many hands that worked to get this food to your table

5. Have hubby help prepare. Send the kids off to play and the two of you can have some one on one time chopping, tossing, sauteing, or baking. We find this to be a very beneficial talk time. The kids tend not to interrupt because that they know that will take dinner longer to be made.

6. Plan your meals so you aren't standing with the fridge door wide open at 6:30pm saying what are we going to eat tonight.

7. Choose easy and quick recipes to prepare

Chocolate Mousse

Photo Credit

This may be my favorite dessert. It is simple, quick, nutritious and delicious. My favorite way to have it is on a date nut crust (like the picture up top) but it is also great plain, as a fruit dip, frosting, or frozen as fudge-sicles.

(updated 5-7-11)

1/2 cup packed Medjool Dates, pitted and soaked
1/2 tsp lemon juice

2 lg Avocados mashed (or 3 small)

1/2 cup cocoa powder

1/2 cup water or coconut milk 

Soak Dates in water for at least 4 hours. Place dates and lemon juice in food processor and process until smooth. Add remaining avocados, cocoa powder and half the water and process until creamy. Add additional water until you reach your desired consistency. Serve at room temp or cold.

Date Nut Crust:

1 cup walnuts or pecans

6-10 pitted dates

2 tsp coconut oil

1/4 cup shredded coconut, unsweetened

Optional 1/2 cup unsweetened Cocoa powder

Put everything in a food processor/ blender and mix. Press into pie pan and refrigerate. Top with chocolate mousse and raspberries!

Nourishing, and Delicious, Holiday Food part 3

Dessert

I would gladly skip the main dish, eat a couple of salads and go right to dessert! I have a sweet tooth but my body doesn't handle white sugar, processed sugars/ sweeteners and refined flour well at all. The way I feel after eating these things doesn't even make the seconds of enjoyment worth it. But with a few simple substitutes desserts can become less unhealthy, maybe even some what nutritious and just as flavorful.

Traditional Pumpkin Pie (healthier) adapted from Nourishing Traditions

Pie Crust: makes: two 8-inch pie tart shells, one 9 inch pie shell plus extras

1 1/3 whole wheat pastry flour

pinch of sea salt

pinch of stevia powder

1 stick butter, cut into 16 pieces and frozen

2 egg yolks, beaten briefly

3 rounded TBSP cold water

Sift flour, sea salt and stevia powder into a food processor. Add butter over flour, (distribute evenly) and pulse food processor several times until butter is broken into pea sized pieces and is well distributed. Dribble lightly beaten egg yolks over flour and butter mixture and pulse once or twice. Turn on food processor- add water immediately- stop food processor. (butter still should be visible as pea/seed sized pieces) Turn crust onto waxed paper, wrap up and form into a ball. Refrigerate for several hours. (divide if making more than one pie) Roll out crust using extra flour to keep from sticking. Lay crust over pan, press dough firmly into sides and remove excess. Prick dough several times with a fork.

Don't pre-bake if making this pumpkin pie recipe. But to bake: Place in a cool oven and turn on the heat. bake at 300 degrees for 15 minutes for a partially baked crust and 25 minutes for a fully baked crust.

Filling:

1 15 oz can pumpkin puree or 2 cups homemade pumpkin puree

3 eggs

3/4 cup sucanat

1 TBSP grated ginger (fresh) or 1 tsp ground ginger

1 tsp cinnamon

1/2 tsp sea salt

1/4 tsp ground cloves

1/4 tsp nutmeg

1 cup organic cream

Cream eggs with sucanat. Gradually blend in other ingredients. Pour into pie shell and bake at 350 degrees for 35-45 minutes.

Top with Homemade whipped cream: Beat 2 cups good quality heavy cream with a whisk or electric beater. When cream makes soft folds, beat in 1 tsp vanilla extract and a pinch of stevia powder.

Baked Apples

This is a great treat to serve to a smaller crowd. I like to use small to medium sized apples so everyone gets one, but if you use bigger apples you could slice and serve.

6 large baking apples, 8-10 small apples

6 TBSP Butter

1/2 cup sucanat

juice of 2 lemons

1 tsp ground ginger

1/2 tsp cinnamon

1/4 tsp ground cloves

1/4 cup raisins

1/4 cup coarsely chopped walnuts, pecans or almonds

Core apples from stem side through the center but not entirely through. Cream butter and sucanat. Stir in remaining ingredients and place a spoonful in each apple. Place in a buttered baking pan with a little water. Bake at 325 degrees: 2 hours for large apples, 1-1.5 hours small to medium apples, or until apples are tender.

Pumpkin Apple Pie adapted from wholefoods.com

My mom always makes the pumpkin pie and my aunt makes the apple pie. they are both amazing traditions in our family and I can never decide which I like better or want to eat first. With this recipe I get the best of both worlds!

2/3 cup sucanat, divided
1 tablespoon arrowroot powder or non-GMO cornstarch
1 teaspoon ground cinnamon, divided
1/2 teaspoon salt, divided
1/3 cup water
2 tablespoons butter
2 Granny Smith or Fuji apples, peeled, cored and thinly sliced (about 3 cups)
1 egg
3/4 cup fresh or canned pumpkin purée
1/4 teaspoon ground cloves
1/4 teaspoon ground ginger
3/4 cup organic heavy cream or coconut milk
1 (9-inch) unbaked pie shell (in pie pan)

Preheat oven to 425°F. Put 1/3 cup sucanat, arrowroot powder, 1/2 teaspoon of the cinnamon, 1/4 teaspoon of the salt, water and butter into a medium pot and cook over medium heat, stirring constantly, until mixture comes to a boil. Add apples and cook, tossing to coat in sucanat mixture, 3 to 4 minutes more. Remove from heat and set aside.

In a large bowl, whisk together egg, 1/3 cup sucanat, pumpkin, remaining 1/4 teaspoon salt, remaining 1/2 teaspoon cinnamon, cloves, ginger and cream until well combined.

Pour apple mixture into pie shell and spoon pumpkin mixture evenly over the top. Bake for 10 minutes, then reduce temperature to 375°F and bake until filling is just set in the middle, about 40 minutes more. Set aside on a wire rack to let cool completely before cutting into slices.

Baked Brown Rice Pudding

2 eggs, lightly beaten
1 (13.5-ounce) can coconut milk
1/4 cup sucanat
2 cups cooked brown rice
1 teaspoon vanilla extract
Zest of 1 lemon
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/3 cup dried chopped apricots
1/4 cup dried cherries
2 tablespoons raisins
1/4 cup sliced almonds, toasted (optional)

Preheat oven to 375°F. Lightly grease a (9-inch) baking dish with cooking spray; set aside.

In a large bowl, stir together eggs, coconut milk, sucanat, rice, vanilla, zest, cinnamon, nutmeg, apricots, cherries and raisins. Spread mixture evenly in the prepared dish. Cover with foil and bake for 30 minutes. Remove foil, stir, and continue baking, uncovered, until liquid is almost absorbed and rice is very tender, about 30 minutes more. Set aside to let cool for 10 minutes, then top with almonds and serve.

Snacks

If your family is like mine, we love to put our snacks between the HUGE meals. Are they really necessary, no. But if everyone insists here are some simple ideas that are nutritious and full of enzymes to help digestion.

Raw nut and dried fruit trail mix

Seasoned Nuts (recipe coming Monday)

Raw veggies and Hummus

Stove Popped Popcorn

Apples Slice, variety of kinds

Fruit and Nut Balls (shape this recipe into balls)

Leftovers

Last year I purposely bought and cooked a turkey that was about twice the size that we were going to eat on Thanksgiving. I shredded the turkey and froze the leftovers in 2 cup portions and it was great to pull out for quick meals over the two months. Quick meals include: wraps, quesadillas, soup, salads, tacos, etc... substitute in any chicken recipe.

Share Healthy Food With Those in Need

Tis the Can Food Drive season and we have a Stewardship Challenge for you: This year instead of sharing the left over cans in back of the cupboard or the cheapest cans you can find, give nutritious food to your local shelter or food pantry. Together we can feed and nourish the less fortunate.

Our food donation guideline is that we will not give anything that we would not eat. Here are some non perishable suggestions:

Dried Pasta

Dried Beans

Can Beans

Can Vegetables (check ingredients)

Can Fruits (check ingredients)

Natural Pasta sauce

Brown Rice

Nuts

Seeds

Dried Fruits

All Natural Condiments

Natural Broths

Natural Peanut Butter

Unsweetened Apple Sauce

Granola Bars

Whole Wheat Crackers

Natural Cereals

Oatmeal/ Rolled Oats

Olive Oil

Pretzels

Popcorn Seeds

Spices

He who is generous will be blessed, for he gives some of his food to the poor. Prov 22:9

Nourishing, and Delicious, Holiday Food

Beginning today and for the next two Thursdays I will be posting Nourishing and Delicious Recipes for your Holiday meals or parties. Today's menu consists of: Hors D'Ourves (sounds fancier than appetizers or pre meal snacks), Soups and Salads. Next Thursday, November 11th: Vegetables, Side Dishes, and Easy Turkey Tips. Then on Thursday, November 18th: Desserts, Snack Foods, "Recycling" Leftovers.

Be Creative

The Holidays are such a special time to give thanks, rejoice in our blessings and share time with loved ones. Although the food is an accessory reason to celebrate, the meal does bring us all together. Family favorites, time honored traditions and classic recipes are in loved this time of year. I to enjoy the traditional foods and family favorites, but I also love to create and try something new! Whether it is making a classic recipe more nutritious or bringing a new exciting dish no one has tried! I have to admit I love to serve new, never before tried dishes to company (yes a classic No-No).

Converting a Recipe

It is relatively simple to transform an unhealthy recipe to a healthier recipe. Here are some basic substitutions.

Substitute:

-Olive Oil IN and a damaged oil, like canola or vegetable oil OUT, 1:1 sub.

-Butter IN, Margarine or Shortening OUT, 1:1 sub

-100% Whole Wheat or Sprouted Whole Wheat Flour IN, White Flour OUT, 1:1 sub.

-Honey (raw is best), Stevia, or Sucanat (Dried Cane Juice) IN, for white sugar OUT.

-Fresh Vegetables IN, for frozen or canned vegetables OUT.

-Organic Grass Fed, Naturally raised Meats IN for Conventional Meats OUT.

-Coconut Milk, Almond Milk, Kefer, Organic Cultured Butter Milk IN and Pasteurized Homogenized Dairy OUT, 1:1 sub

-Sea Salt IN and table salt OUT, 1:1 sub

Hors D'Oeurves

Roasted Eggplant Dip (Baba Ganouj)

makes about 2 cups

3 large Eggplants

1 TBSP Sea Salt

2 cloves Garlic

juice of 4 Lemons

1/4 cup Tahini, sesame seed paste

2 TBSP Olive Oil

1/2 tsp ground cumin

dash of cayenne pepper

Puncture the eggplants in a few spots and bake in a 375 degree oven for about one hour or until skin is wrinkled and eggplant is tender. Let cool. Peel and chop into a dine dice, sprinkle with salt, mix well and let sit about an hour in a colander. Then scoop the flesh out of the skin.

Puree Eggplant in a food processor with remaining ingredients (except cayenne pepper) until smooth.

Place in a bowl and sprinkle on cayenne pepper. Serve with pita bread, pita chips or raw vegetables.

* Tastes best if allowed to sit for one hour at room temperature before serving.

Endive Salad Cups

This is a salad is high in enzymes which aids in digestion, perfect before a big meal.

6-8 large heads of Belgium endive

1 tsp Dijon type mustard

2 TBSP plus 1 tsp vinegar, red wine, white wine or apple cider

1/2 cup olive oil

1 cup sunflower seeds, sprouted best

4 carrots, peeled and grated

1 cucumber, peeled and finely chopped

1 red pepper, seeded and finely chopped

1 bunch green onion, finely chopped

1 avocado, chopped

Remove outer leaves of endive and discard. Remove several leaves from each head and arrange around the outside of the plates, tapered ends pointing outward. Save remaining endive for other soups or salads.

Mix mustard, vinegar and olive oil for dressing. Add in sunflower seeds, carrots, cucumber, pepper, and onions, mix to coat. Mound in the center of the endive leaves. Garnish with sea salt and avocado.

Sweet Potato Dip

3 small or 2 large sweet potatoes

2 cloves garlic, minced

2 TBSP Olive Oil

1 1/2 tsp lemon juice

1/2 tsp oregano

salt and pepper to taste

Bake sweet potatoes until soft, 400 degrees for 45-60 minutes. Cool. Peel skin off then mash. Using a potato masher, hand blender or food processor. Add remaining ingredients and mix.

Serve with whole wheat crackers, pita chips, raw vegetables (cauliflower) or any other dipper you enjoy.

Soup

Curried Apple Soup (I have not had this before but sounds good)

from Nourishing Traditions

6 tart apples, peeled and quartered

2 TBSP butter

2 medium onions, peeled and chopped

1 tsp graded fresh ginger

1 tsp each dry mustard, tumeric, ground cumin and ground coriander

1/4 tsp each cloves, cinnamon and cayenne

1 1/2 quarts chicken stock

juice of 1 lemon

sea salt

Saute onions in butter until soft. Stir in spices. Combine onion mixture with apples and stock and simmer until apples are soft. Puree Soup with handheld blender, in blender or with food processor. Add lemon juice and season with seas salt.

Red Pepper Soup

from Nourishing Traditions

6 red peppers, seeded and chopped

2 medium onions, peeled and chopped

4 TBSP olive oil

1.5 quarts chicken stock

1 sm bunch fresh basil, cut into thin pieces

sea salt

Saute peppers and onions in olive oil. Add stock, bring to a boil and skim. Reduce heat and simmer about 30 minutes. Puree soup in blender, food processor, or with a hand blender. Return to pot and stir in basil and season to taste. Simmer about 5 minutes.

*Variation: Add 1/2 can coconut milk and 1/2 cup pumpkin butter!!

Butternut Squash Soup

This is delicious and creamy even without the use of cream or milk.

Salads

Lettuce salads are not as much about a recipe but creating a variety of flavors, colors and textures. Think about your favorite sweet, crunchy, nutty smooth, salty and buttery flavors and then combine with fresh greens.

Kale Salad

2 heads Kale, de-steamed and rough chopped

1/4 cup Olive Oil

Juice of 2 Lemons

Sea Salt

Pine Nuts

Dried Cranberries

Fresh Parmesan Cheese (optional)

Pour lemon juice and olive oil over kale and message it with your hands. Add sea salt. Tastes best if refrigerated 8-24 hours. Add nuts, cranberries and cheese just before serving.

Festive Greek Salad

Spinach

Dried Cranberries

Chopped Walnuts

Feta Cheese

Red Onion, Chopped

Red Apple, Chopped

Cucumbers

2 TBSP red wine vinegar

1/2 cup olive oil

1/2 tsp sea salt

1/4 tsp pepper

1/2 tsp oregano

1 clove garlic crushed

1 tsp lemon juice

1 squirt Dijon mustard

White Bean and Spinach Salad (warm salad)

Salad with Red Grapes and Feta

Butternut and Kale Salad (warm salad) This is definetly going on my holiday menu!

Make your own Salad! Here are a list of toppings to spark your imagination.

Nuts: pine nuts, walnuts, sunflower seeds, pumpkin seeds, pecans, sliced almonds

Cheese: parmesan, feta, blue cheese, gorgonzola, gruyere, goat

Fruit: pears, apples, oranges, dried cranberries, dried cherries, pomograntent seeds, raisins, grapes

Vegetables: cucumber, sweet peppers, onion, grape tomatoes, beets, carrots, celery

November Meal Planning

I am a huge advocate of Meal Planning, although it is not one of my favorite activities. I love to cook but dread deciding what to make (I am horribly indecisive). But taking the time to plan meals saves a significant amount of time and also money. Typically we plan out meals by the week. We all throw out some menu ideas Sunday around the lunch table and then I plug those meals into days of the week based on our schedule and amount of prep time I will have.

From the menu I make a complete grocery list so that on our shopping trip that evening is productive and timely. I absolutely despise going to the grocery store and standing in the aisles wonder 'what am I going to make' and 'what do I need'. I also plan a pit stop during the week for fruit, vegetables and water. Real food has a much shorter shelf life than those things in boxes or can, so it is not always realistic to by for the whole week. Or if your family is like mine, they always eat more fruits and vegetables then I plan for (a dilemma I embrace).

This month Alex and I decided not to budget any money for eating out. This is going to challenge the whole family. We do enjoy eating out and all for different reasons. Mine is the break from preparing 3 meals (plus 5 snacks) a day and the boys because they like the variety of food choices. This will also challenge Alex and I to make sure he has enough snacks and meals packed for his 8-12 hour days.

I have decided to plan our menu for the whole month of November. Well, actually for half the month and then repeat! I also have a list of snacks and treat options to have available. By sticking to our menu we will stay within our budget and by planning in advance hope to avoid the last minute stops to our favorite restaurants.

Take the challenge with us: make a No Out to Eat pledge during the work week, for 10 days, or the whole month. But remember the key to reaching any goal you set is to remember your big WHY and plan. Why are you not going out to eat? Save money? eat healthier? Save for Christmas?

Start Simple

- Find 7-10 meals that your family likes and rotate them throughout the month.

-Schedule Leftovers or Out to Eat Nights

-Pick a theme your family likes for each day of the week. Like... Monday: Mexican, Tuesday: Soup, Wednesday: Beef, Thursday: Salad, Friday: Fish, Saturday: Pizza, and Sunday: Breakfast for Dinner. Then think of four menu ideas to go with each theme. Example:

Mexican- Tacos, Mexican Lasagna, Burritos, Fajitas.

Salad- Chicken Fiesta Salad, Greek Salad, Cobb Salad, Steak Fajita Salad

Here is an what our November Menu looks like:

November Menu

Breakfast (super simple options)

Smoothies

Eggs

Ezekiel Raisin Toast

Fruit

Granola and Almond Milk

Yogurt

Lunch; Dinner

LO= leftover

1st- Spaghetti and salad; Chicken and Broccoli Slaw with Crackers

2nd- Chicken salad wraps; Meat Loaf, Peas, Mashed-no-tatoes

3rd- Veggie and Rice Bake; Salmon, Broccoli Salad, Butternut Squash Soup

4th- LO Butternut Squash Soup with crackers; Chicken Fiesta Salad

5th- Big loaded salad, Vegetable Lasagna and Salad

6th- LO Vegetable Lasagna and Noodles; Chili, Cornbread, Salad

7th- Eggs, Bacon, Fruit; Caribbean Chicken and Kale Salad

8th- LO Chili over Brown Rice; Beef Stew

9th- Baked Sweet Potato and Loaded Salad; Raw Stir-Fry and Cauliflower Rice

10th- Garden Tuna Melt; Hamburgers, Oven Roasted Vegetables, Kale Salad

11th- Hummus Veggie Wrap; Beef Vegetable Soup

12th- LO Vegetable Beef Soup with Brown Rice added; Omelet and Almond Pancakes

13th- Pizza; Taco Salad

14th- Eggs, Pancakes, Fruit; Creamy Broccoli Soup

15th- LO Creamy Broccoli Soup over Baked Potato; Stir Fry Chicken

Repeat for the 16th-30th.

*We will not be having Garden Melts and Hamburgers on the 25th however, we will eat Turkey!!