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Health, Recipes

Organic Yogurt Chicken Salad

November 13, 2014

When it comes to my grocery list I’m always stumped on what to do for lunches. I find that If I plan ahead and prepare something that is easy to grab in the fridge I am more likely to eat healthy. This week since Charlie and I have been eating whole clean foods I decided to add a few natural sugars back and make this delicious chicken salad.

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Yummy Organic Yogurt Chicken Salad

  • 1lb Cooked Organic chicken breast or tenders (I boil before hand…make its perfectly shreddable)
  • 1/2 c diced red onion
  • 1/2 c diced apples
  • 2/3 c. grapes
  • 1/3 dried cranberries
  • 1/4 c. raw walnuts
  • 1/2 cup organic greek or plain yogurt
  • 1.5 T Lemon juice
  • 1/2 tsp. garlic powder
  • salt & Pepper

Boil chicken and shred. Add to bowl with all other ingredients. Mix and put in the fridge. Serve once chilled!

bluevinyl-2bluevinyl-3bluevinyl-4bluevinyl-6I find that eating healthy is all in the planning! I’m not always successful at being prepared but I am trying to be a better steward of managing my food prep so that I don’t struggle to reach for foods that are not going to help me reach my goals! Pair with an avocado or in a lettuce wrap for a filling nutritious lunch!

Recipes

Crock Pot Black Beans

October 23, 2014

We love black beans in our home and as a matter of fact, we eat them at least once a week. Not only because they are a cheap staple ($2.99lb dry bean bag, Whole Foods) but mostly because they are incredibly nutritious and full of vitamins and minerals. Black bean benefits range from

  • Digestive Tract benefits
  • Blood Sugar regulation
  • cardiovascular benefits
  • various antioxidant and anti-inflammatory phytonutrients
  • Studies connecting black beans reducing risk of certain cancers, particularly colon cancer
  • High in folate, fiber, copper, manganese, Vitamin B1, Phosphorus, protein, magnesium and iron

With all these incredible benefits and the ability to buy them organic at a cheap price this is a must have staple in your families diet! Buying a bag of dry beans can seem intimidating. Your first thought is what in the world do I do with them?! I used to think the same thing before getting married but now that I have been making them for 10 years, let me put yours fears to rest! Yesterday for the first time I decided to try cooking my beans in the crock pot! I knew I had a busy day of running errands and didn’t have time to sit and nurse the beans and wanted to try this out. I was so impressed with the ease and softness of the beans! I will always make beans in the slow cooker from now on! ( Don’t mind my dirty crockpot….I spilled a little pouring the beans in :))

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THE NIGHT BEFORE:

2 lbs of dry beans (To make for the next 2 weeks) Put them in a strainer and rinse. I presoaked them in water over night (presoaking beans makes them easier to digest and lessens the effects of flatulence)

THE NEXT DAY:

Rinse beans again and put in crockpot. Add enough water to rise 2 in above the beans. Cook on HIGH between 3-5 hours until beans are soft.  Check on the beans periodically, you may need to add more water. At the last hour add seasoning. I cut fresh garlic and onions sautéed in olive oil in a skillet and then add to the crockpot. Salt & Pepper or any other seasoning to your liking.

Serve and put leftover in fridge or freezer. We add Quinoa, avocado, salsa and organic corn chips to make a yummy black bean bowl!

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Featured, Recipes

Easy Peasy Fruit Salad

October 2, 2014

Lately, I’ve been pretty lazy when it comes to cooking or spending much time in the kitchen. My dinner recipes have been thrown together crock pot meals and I wait till the last minute to make the kids lunches for school.

I go through these seasons where I just can’t muster up the motivation to be creative and add the extra needed nutrient filled foods. But this morning I woke up a little earlier than normal and found myself with a few extra minutes while the kids were eating breakfast. I knew that I would be eating my daily cottage cheese bowl and was thinking what topping I wanted.

I was gazing upon my fully stocked fridge (thanks to a recent grocery trip) and realized that I had bought strawberries and kiwi which are two of my favorite fruit! I quickly threw together this super food salad and was reminded how easy it is to throw together beautiful simple healthy foods.

Wether you need a topping for your cottage cheese, yogurt, Kefir or just to eat plain this fruit salad is a mixed array of nutritious energy packed ingredients.

EASY PEASY FRUIT SALAD

Cut to your desired size:

Organic Strawberries 

Organic Kiwi

Organic Grapes

Raw Walnuts

1-2 TBS of RAW honey

1 TBS of Chia seeds

Mix together well. Serve immediately and keep chilled. 

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Recipes, Uncategorized

Cooking With Kate: Poached Eggs

June 25, 2014

 

Fresh eggs are a phenomenal source of protein, fat, and other nutrients! We love eggs in our family and are super thankful for Kate and Harris who share with us their fresh eggs right from their coop! I continuously find myself learning something new about health. I mean even as simple as how to cook an egg for goodness sake! Did you know that poaching is one of the most healthiest ways you can prepare eggs? I sure didn’t and as matter of fact, poaching helps prevent the fats in an egg yolk from being oxidized before and during cooking. Cooking eggs in boiling water limits their exposure to the air, significantly reducing the chances that the cholesterol they contain has oxidized. Poaching is an indirect, moist-heat cooking method that calls for boiling an egg without its shell which is why it ranks as one of the healthiest ways to cook an egg!

Well there ya have it! So now that you know that poaching is the healthiest way to prepare eggs, Kate, who is amazing, will show you just how easy it to prepare this easy meal!

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Poached Eggs

Eggs (**always use farmers market fresh, or antibiotic/cage free eggs for the healthiest options) Read more about the dangers of conventional eggs HERE

Take a high-lipped skillet and fill to about 1.5 inches. (I measure to just above the first bend in my finger)

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add 2 TBSP off white wine vinegar to the water. Put on med-high heat.

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If you want to use a thermometer, you want the water to reach around 190-200 degrees F. If you don’t have a thermometer, you want the water to be in a low rolling boil.

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Crack 1egg into a cup (this ensures freshness) and pour carefully into rolling boil water, one egg at a time.

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Let cook for about 3-4 min depending on how runny you want your eggs. Letting them go longer than this will over cook them quickly.

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Using a slotted spoon, scoop from water, drain, and put on toast, or whatever else you like, sprinkling with a little salt and pepper.

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Poached eggs are a great way to get runny eggs (which are the best!!)

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There you have it! Took less than 10 minutes to make and I got to be the quality control tester and boy was I glad to have that role!

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Recipes

Quinoa Coconut & Cranberry Granola

February 4, 2014

After scouring Pinterest for a new granola to make I was pretty excited to find this goodie including quinoa from Gimmie some oven! I love quinoa because its packed with protein which is awesome for the hubs and I since we workout 6 days a week. I only had to pick up the cranberries keeping the cost down and it was incredibly easy and fast! Make this up for the week and can store in a container for up to 2 weeks!imageimageimageimageimageimage

Ingredients

  • 2 cups old-fashioned oats
  • 1 cup quinoa (uncooked)
  • 1 cup slivered or roughly-chopped almonds
  • 1/4 cup honey
  • 2 Tbsp. melted coconut oil
  • 1 tsp. salt
  • 1 tsp. ground cinnamon
  • 1 cup shaved coconut (or 2/3 cup grated coconut)
  • 6 oz. dried cherries or cranberries

Preheat oven to 350 degrees.

In a large bowl, stir together oats, quinoa, almonds, honey, coconut oil, salt and cinnamon until combined. Spread the mixture out on a foil- or parchment-lined baking sheet. Bake for about 20 minutes, stirring once halfway. Remove sheet and sprinkle the shaved coconut evenly over the top of the granola. Bake for an additional 3-5 minutes (watch closely) until the coconut is toasted. Remove and let cool, then stir in dried fruit and toss to combine.

Serve immediately or store in a sealed container for up to 2 weeks.

Recipes

Sweet & Spicy Veggie Corn Tacos

October 23, 2013

I threw together a colorful lunch a few days ago and was quite happy with the results. It was a delicious combo of sweet and spicy filled wholesome ingredients. 

Sweet & Spicy Veggie Corn tacos

1/2 Red Pepper

1/2 Banana Pepper

1 Small red Onion

2-3 pieces of garlic

1 Cup Quinoa 

1 Cup Asparagus, cut up

1 tbs Olive Oil. 

1 whole orange

Salt and Pepper to taste

1tbs Cumin

2-3 Corn Tortillas

2-3 tbs of Fresh Cilantro

Optional: 1 tbs Chipotle chili pepper seasoning or Cayenne Pepper

Put 1 tbs of olive oil in your pan, add all veggies, stir fry 3-5 min. Cook Quinoa according to packaging, add all seasonings and Quinoa to veggie mix.Spritz the mix with the entire orange. stir for 1 minute. Line corn taco’s, wrap up. Enjoy. 

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Recipes

Homemade Dressing

September 30, 2013

I hate buying salad dressing at the grocery. I stand there and gaze upon the endless options wondering if what i bring home will be any good. Now to add even more of a challenge, i read every label before i put it in my cart and if it contains soy, high fructose corn syrup, GMO’s of any kind or anything that humans shouldn’t consume then i always choose to pass it up. I have come home frustrated so many times without the dressing that i needed for the week.

Finally, i decided to DIY that bad boy. I went to the mothership of all things DIY (aka Pinterest) and found a simple recipe (cause i don’t do complicated) and realized i had all but 2 ingredient in my cabinets. I love that i can find a way to use apple cider vinegar too! So many health benefits including weight loss, alkalizing my gut…and really the list goes on and on. So i give to you my new favorite salad dressing recipe. It is DELICIOUS!!! I literally eat a ginormous plate of salad daily thanks to the liquid goodness.

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Apple Cider Vinegar Salad Dressing

1/4 C of Apple Cider Vinegar 

1/4 C Olive Oil 

1/2 C honey, (organic and raw would be optimal)

1 tsp mustard powder

1/2 tsp basil 

1 lemon squeezed

1 shallot (sliced and diced ya’ll)

Salt and Pepper to taste

Combine all ingredients into a glass jar, shake it and enjoy:)

 

Green fruity Salad

Large portion of lettuce of choice (mine is organic red leaf)

Handful of Cilanto

Apple (sliced) (Organic, high on pesticide list)

Raisins

Goat cheese ( yep, doin it this time)

Strawberries (organic…high on the pesticide list) 

Recipes

Plant Based Dinner: Corn + Lentil Tacos

September 19, 2013

Last night I decided to try out a new Corn & Lentil Taco from a Pinterest recipe. It was delicious! I am always eager to find ways to bulk up plant based protein and lentil are packed with them! I added homemade salsa and fresh Cilantro to top it all off. It was the perfect pre workout dinner too. Here’s how mine turned out:

Lentils are packed with nutrients like fiber, protein, minerals and vitamins yet still low in calories. Out of all the legumes, lentils contain the third highest level of protein, making it a staple for our plant based diet!

INGREDIENTS
  • 1 tsp extra-virgin olive oil
  • ½ yellow onion, finely chopped
  • 1 garlic clove, minced
  • 1 cup dried lentils, rinsed
  • 1 Tbsp chili powder
  • 2 tsp ground cumin
  • 1 tsp dried oregano
  • ¼ tsp salt
  • 2½ cups low-sodium vegetable broth
  • 1 cup frozen corn
  • 10 (6-inch) corn tortillas
  • 1 cup cilantro, roughly chopped

INSTRUCTIONS

  1. In a nonstick sauce pan, heat oil until hot. Add onion and sauté until tender, about 3-4 minutes. Add the garlic and sauté until fragrant, about 30 seconds.
  2. Add the lentils, chili powder, cumin, oregano, and salt; cook and stir for 1 minute. Add broth; bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until the lentils are tender. Uncover and stir in corn; cook for 6-8 minutes or until mixture is thickened and corn is hot.
  3. Serve hot lentils and corn in taco shells, topped with cilantro and other favorite toppings.

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Recipes

Homemade Granola

August 26, 2013

We love granola in our household! Its wonderful in the morning for cereal, sprinkled on fruit and in the limited amount of yogurt we allow the kids. I have wanted to find a way to boost the kids daily intake of oats, nuts and seeds and stop buying so much of the boxed organic cereal. We run out of it all the time and I love having control over what items are included. I decided to make 2 batches because Ada, being super picky, wanted her’s plain without raisins or dried cranberries. What she doesn’t know is that both batches have a good amount of ground flax and crushed almonds which makes it a win for me! This recipe I found on In Honor Of Design is delicious. My house smelled amazing after it was done baking!

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Dry Ingredients: 

  • 9 C. of Old Fashioned Oats
  • 1 1/2 C. Ground Flaxseed (Energy Booster!)
  • 1 C. Sliced Almonds
  • 1/2 C. Unsalted Sunflower Seeds
  • 2 C. Sweetened Coconut (or unsweetened if you prefer)
  • 2 pkgs of Dried Cranberries

Wet Ingredients – Warm in a Pot

  • 3/4 C. Honey
  • 3/4 C. Coconut Oil
  • 1 tsp. vanilla
  • 2 tsp. Cinnamon
  • 1/2 tsp. Salt

Preheat Oven to 325 degrees. Combine all dry ingredients, EXCEPT cranberries, in a large bowl. Pour warmed wet ingredients over granola. Stir until well combined. Divide granola onto two large baking pans and bake in the oven for 20 minutes, stirring after 10 minutes. Let cool then stir in dried cranberries.

Recipes

Clean Eating: Mango Salsa

August 21, 2013

We LOVE mexican food! We eat guacamole and salsa a lot. We have been in heaven with this salsa!! Its so delicious, easy to make and some serious clean eating!!! Enjoy!

I make big batches because we eat on it all week (Use less of each ingredient for smaller portions)

10 small tomatoes

handful of Cilantro

2 red onions

2 serrano peppers

1 mango

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