For most of us, warm weather is here! Once the days start getting longer and the sun gets a little brighter, I tend to pull out my crockpot less and lean towards cooking for a lighter palate. Enter a light dish of scallops and lightly sautéed vegetables...
Read MoreThings I'm Lovin' - Food Edition
Before I throw a "you should eat this!" food list at you, I feel like I should explain where my interest in food comes from as of late. It really stems from two places...
Reason 1) Six months ago, over the summer, I went through IVF as many of you know. I decided almost on a whim (with the encouragement of a few) to eliminate Gluten and Dairy from my diet. I wanted to feel my best going through something that can be quite intense on a body. I continued my new way of eating well after IVF and our transfers only because I found it provided significant results: better mood, healthier system, and a feeling of self-control, all with little effort on my part. I was surprised that
cutting out
something made me feel significantly better rather than trying to
add in more
(greens, exercise, meds).
Over the Holidays, I was very lax on what I ate and how much Gluten/Dairy came across my plate. I noticed the effects almost overnight. My skin began to break out, I felt bloated - not that I had necessarily gained any weight - but my joints felt achy in the morning, and I knew there was a better way for me to eat.
On yet another whim, I decided on December 31st that I would start #whole30 on January 2nd. I saw a few food bloggers posting about it and decided I would give it a try. For the first 4-5 days I only ate vegetables, meat, and a few nuts. I cut out fruit, rice, quinoa, peanut butter, dark chocolate...all things I would normally eat. The first week was rough - I had a temper and felt sad/whiny. BUT by Saturday the 7th, I felt strong and compelled to keep going the entire30 days! I have now added a limited amount of fruit (mostly berries) back into my diet but that's really the only change from the first week.
The #whole30 challenge has encouraged me to try new recipes with new ingredients which I have found very exciting and motivating. There was no way I was going to last on chicken, broccoli, and sweet potatoes for dinner for 30 days.
Reason 2) The new recipes/new ingredients mentioned above leads me to the second reason for the list...
As I mentioned in my New Year's resolution post, I'm trying to cut out impulse purchases. SO instead of browsing around Target or T.J. Maxx, I have started browsing Whole Food aisles, looking for random ingredients like macadamia nut oil, chile chipotle peppers, and nutritional yeast. I'm filling my urge to "shop" while making healthier food for Paul, myself, and Roswelle - a win, win or sorts (gotta start somewhere)!
One could argue I'm probably spending the same amount of money in the end (esp at Whole Foods) but Paul and I have made the collective decision to never make financial cuts when it comes to the food we eat. Buying healthy, sustainable, life-giving food will improve our life quality...
eek, I'm starting to sound like one of those annoying podcast people...
I think it's time to get to the food list!
I have a mediocre surface level understanding of the significant health benefits of the food listed below. I encourage y'all to do some of your own reading if any of these items seem particularly interesting to you!
Clockwise-ish from top left:
1) Macadamia Nuts/ Macadamia Nut Oil - The Macadamia nut has the highest level of Omega 3's, which many nutritionist are saying we don't get enough of in our diet. We get plenty of Omega 6's however, maybe too much. I've recently limited my intake of walnuts, pecans (which are high in O-6's) and significantly increased consumption of fish, raw macadamia nuts, and macadamia nut oil (I suggest replacing any recipe calling for vegetable/canola oil with macadamia, avocado, or coconut oil).
2) Ginger - Another immune booster and anti-inflammatory agent, I pop a knob of ginger in my shake every morning.
3)Pasture-raised eggs - There always seems to the next best thing with food, and for us, it's pasture-raised eggs. Organic eggs are great, but the chickens are often kept in confinement. Pasture raised eggs are from you guessed it, pasture raised (roaming) chicken. Doesn't that just seem better?
4) Sardines - Speaking of Omega 3's, I have a personal goal to eat sardines once or twice a month. It can be difficult to stomach for some, but I've find them very manageable when on a seed cracker with a little goat cheese. A dairy cheat for me, but I consider it worth while to get the nutritional value of sardines into my diet. Sardines are also high in calcium which can be difficult to come by when eating dairy free!
5) Taza's 80% Dark Chocolate - Just enough sweetness and high in antioxidants, but it's also bitter enough to keep me from eating the whole bar. Also Taza's chocolate is made locally here in Boston and it has a distinct texture that I really like!
6) Green Juice w/ low sugar - I read an article in W magazine interviewing the nutritionist to Gwyneth Paltrow, Frank Lipman. He says that green juices, if you are going drink them, should only have 5grams of sugar or less per bottle. I have found this extremely difficult to manage, as an apple which is commonly found in green juices, has 19g of sugar on it's own! However I have found 2 that get close enough -- Evolution: Sweet Greens with 10g of sugar & Suja: Uber Greens with only 6g of sugar per bottle!
7) RAW nuts - Go RAW y'all. Skip the roasted almond butter, peanuts, or cashews and grab the raw version instead. This will ensure you are getting the most nutritional value out of your nuts or nut butter.
8) Tumeric - The super spice/seasoning of 2017. The health benefits and healing powers of this little plant go on and on and have been on several health food lists lately. I've even seen a coffee shop offer a tumeric latte!
9) Nutritional Yeast - I just used this for the first time last week. Some things just seem too good to be good for you...and this was one of them for me. A golden flaky powder that is supposed to taste cheesy when cooked? How can this be good for me? But the flakes are high in B vitamins, notably B12, and considered to be an antiviral, antibacterial immune booster. My favorite way to use it is over steamed broccoli or meat sauce/spaghetti. Many friends use it on popcorn as well! The Bob's Red Mill brand carries it and can be found in most grocery stores.
10) Home-made Bone Broth - Our grandmother and great grandmother will roll their eyes at us for making this a "super-food" or "super-fad" because they have been making it for generations. Either way, this is something I suggest adding to your rotation of cooking. The collagen/gelatin extracted from the bones is extremely restorative - even wrinkle resistant!
Next Tuesday, Things I'm Lovin' - Home Edition will be up!
Paleo Dark Chocolate Coconut Macaroons
3 cups shredded coconut
2 tbsp maple syrup
1/4 tsp vanilla extract
2 egg whites
pinch of sugar
1 tbsp coconut oil (melted)
72% (or higher) dark chocolate bar (dairy free)
Turn oven on to 350º. Blend 1 1/2 cups of shredded coconut in food processor until grainy. Add with rest of shredded coconut. Add maple syrup, vanilla extract, and mix well. Whip 2 egg whites and a pinch of salt (absolutely no yolk!!) until peaks form. Gently fold the egg whites into the coconut mixture. Use ice-cream scooper to gather 1 1/2 tbsp of mixture into hand and roll little balls. Place on pan lined with parchment paper (necessary when baking something like this). Drizzle or brush melted coconut oil onto top of macaroons. Place in oven for 20ish minutes - until golden brown on top and sides. While they are out of the oven, cooling, slowing melt broken up chocolate bar in a sauce pan over low heat while continuously stirring (only takes 3-5 minutes). Move melted chocolate into a small bow with a pouring tip and slowly drizzle chocolate onto macaroons (they can still be in the pan a this point)! Let cool completely and enjoy!
**full disclosure: with so little ingredients there needs to be an agent to keep the little macaroons together post baking. I suggest blending up half of the coconut flakes in a mini food processor until a smoother texture is achieved. I skipped that step with this batch pictured and regretted it. They looked and tasted perfect until we bit into them causing them to crumble in your fingers. They were still delicious but you look a mess eating them. The drizzled chocolate on top helped but not quite enough. If you don't have a small food processor, another option would to be adding a tablespoon of coconut flour to the recipe.
A Simple Butternut Squash Soup
Salad of Summer'16
//recipe//
shrimp! (optional)
**when I buy arugula in a bag, I shake everything together in a large tupperware container with a sturdy lid.
Paleo Coconut Flour Waffles
2 bananas
3 eggs
3 tbls coconut flour
1 tsp vanilla extract
1/4 tsp baking soda
sprinkle of cinnamon
pinch of salt
blend the bananas until pureed, add eggs and blend. Add remaining ingredients to blender and mix well. Pour onto waffle maker or pan, add blueberries, patiently wait to cook entirely and you are done!
A Trader Joe's run
In our house, Trader Joe's is a one stop shop for our groceries. The price point for the freshness and quality is jusssst right. I love the old faithfuls they offer but get equally excited when I see a new item they are promoting - especially in the Fall! They have seasonal vegetables, like Heirloom tomatoes and spaghetti squash. And back when I drank, their beer and wine selection is hands down the best. Now nothing in life is perfect, and I have read reports that you have to be careful with their packaged items containing GMO's etc...just read before you eat!
Also, I will always suggest buying meat from your local farmer's market and finding/buying organic everything whenever you can (they don't always have it) - and I have a feeling Trader Joe's would suggest the same!
Below are some snapshot from a big grocery run last week. I wasn't planning to make anything special or new, I was in and out of the small shop getting our go-to items and got enough food for 3 home-made dinners. Not pictured is the Trader Joe's Wake-up blend coffee and 70% dark chocolate which I have every day.
Slow-Scrambled Eggs
Paul's brother, Rob, was the first to start "slow cooking" his eggs, and to tell you the truth, I wasn't a fan (but I'm definitely giving you credit!). Slow cooking them in a sauce pan over low, low heat and taking them on and off the heat while continuously stirring seemed like wayyyy to much work - who has the time for that?? But like most things, the twin gene kicked in and Paul became a fan of Rob's process for the perfect scramble. Paul loathes dry, over-done scrambled eggs and this slow stir allowed the yolk to break in the pan which leaves optimal texture and wetness of the eggs.
Thankfully, Paul can't stand for things to take a long time either! (I'm so thankful we are alike in this way) So instead of standing over the sauce pan, moving it off and on the low heat, and adding ingredients like crème fraîche...he just adds the eggs straight to the large frying pan, unwhisked. He does keep the heat low, and stirs often, which yields the perfect, moist, scramble ever single time.
Over the weekend we made breakfast for 10 of our friends. The eggs were a hit and people were intrigued with the "leave the yolks unwhisked" method. The overall positive reception lead me to sharing this as a food post!
Home-made Cold Brew
My Version of Shake'nBake Chicken
//Recipe//
Three Summertime Mocktails
//Watermelon Infused Sparkler//
//Rosemary Limeade Mocktail//
I made @mangiapaleo's Rosemary Limeade mocktail. My favorite feature of this drink...it doesn't used frozen limeade from a can! All fresh, simple ingredients; including a simple syrup of honey and water.//Peach Fuzz Fizzler//
My personal favorite is one that I concocted on my own! Recipe is below:Paleo Lemon Bars
kale+quinoa+shrimp salad
4 cups of baby kale
1/2 cup of half-sliced grape tomatoes
4-5 thinly sliced radishes
3/4 cup of cooked quinoa
1 cup of sautéed shrimp
red onion is optional
2 tbsp of sunflower seeds
dressing: 2tbsp of nonfat plain greek yogurt (I use fagé), a dash of EVOO, and juice from 1 lemon.
While the quinoa is cooking, slice grape tomatoes (halves) and radishes (thinly). Wash baby kale and place peeled, de-veined shrimp in sauté pan with evoo. Mix kale, quinoa, tomatoes, radishes, sunflower seeds in a medium salad bowl. After cooking shrimp 3-4 minutes on each side at a medium-high heat, add to bowl. Dress, mix well, and serve!
Our go-to Salad
//recipe//
Fajita in a Bowl
3) A secret ingredient is to replace sour cream with plain greek yogurt - you won't be able to taste the difference and it's so much healthier.
A Simple Salad on a Simple Monday
{oddly enough, nothing makes me happier than when she is messy as can be}
//salad recipe//
handful of arugula, dash of evoo & white balsamic vinegar, fresh lemon juice, 1/4 tsp of honey, goat cheese, sliced apricots, dried cranberries, and walnuts. I also priced it out based on my receipt; it comes to a less than $4 lunch!
My Monday Morning Coffee
roswelle + smash cake // by Mikhail Glabets
I am blessed in having a close friend who is a RIDICULOUSLY TALENTED PHOTOGRAPHER (mikahailglabets.com). We met Mikhail and his wife Erin in our church community group when Paul and I were engaged over 3 years ago. I invited them to Roswelle's party as close friends and actually asked Erin if she would take pictures for me during "cake-time" because I didn't want to put that on Mikhail. BUT I'm so thankful he insisted that he take the pictures as a friend. Weddings are what he is known for but he can clearly make magic happen through a lens in any situation (including an ikea highchair and a grain/dairy/refined sugar free smash-cake).