Fresh Food – to go! August 14, 2012

While picking up a few staples at Whole Foods the other day I came across a sample stand……..I love samples.  It’s a great chance to try a product before you buy it.  On this particular day they were sampling a product called, Core.  It’s prepackaged raw food that you can take and grab on the go.  It caught my eye because it was a portable, food that contained whole foods.  This is perfect for me, because I feel like I’m always on the go!!!  And when you’re on the go the best food choices aren’t always being made……even if they’re intended.

I mentioned these bars are made with whole foods, so let me share the ingredients with you:  Whole Oats, Almonds, Raisins, Flax, and Ground Spices.  That’s it!  They are handmade and packaged, and they must be stored in the fridge, or they’ll sprout…..how about that, living food in a package that’s easy to grab and go!  I love it!!!  Core also claims that eating one bar with 2 glasses of water equals 1 full bowl of oatmeal.  This meal creates 3 hours of stable energy helping you to get through the morning task, or afternoon lows.  I’ve always tried to eat oatmeal, because I understand the benefits, but I strongly dislike the texture.  Core is giving me yet another chance to work oats into my diet, and it’s pretty darn good.

They offer 4 different varieties, along with vegan options too.  So if you’re looking for  a portable whole food option that packs a protein punch  Core just might be a great addition to your diet.  I invite you to find out more about Core, visit their website @ www.corefoods.com

All the best to your health and wellness!

Strawberry-Grapefruit Smoothie July 29, 2012

I bought a juicer at the beginning of the new year.  The goal was to bring some power-packed nutrients right into my body, and so far I’ve been pleased.  I’ve tried many juices that are both fruit and veggie based, and I’ve enjoyed them all.  However, when spring came around I was able to try out some strawberries, and I love the crisp, tart, freshness they bring to a serving of morning juice.  I stumbled upon this recipe from Whole Living Magazine’s May 2012 issue.  It was part of their 3 day cleanse.

It’s believed that by using seasonal fruits and vegetables in a specific combination, one can begin flushing old waste and toxins from the digestive system.  This in turn brings a sense of well-being, possible weight-loss, and increased energy.  I must be honest, doing a cleanse is not the most fun way to experience food, but Whole Living Magazine does an excellent job at making the food tasteful, as well as interesting.

This smoothie by far is one of my favorites, and I still make it when time permits in the mornings.  If you have a high-powered blender you can use it to make these ingredients into a smoothie.  I opt to use my juicer getting down to the pure nutrients of the fruits.  Let’s get to the YUM! You will need the following ingredients:

Ingredients:

1 Ruby Red Grapefruit, peeled, seeded, and chopped

2 cups of hulled, fresh strawberries

1 sweet apple, cored and chopped.  I prefer to use Fuji apples.

1 inch fresh ginger, peeled and chopped

1 cup of water (blender only)

Press all ingredients through a juicer, or place in a high-speed blender.  Process until smooth and enjoy!

Pasta with Sausage and Tomatoes April 11, 2012

'Real Simple Magazine" Pasta with Sausage and Tomatoes

My goodness it’s been way too long since I’ve shared a recipe with you all!  The growth of YOUYOGA has kept me away from the stove, but I can’t say that I’ve been disappointed with not having to clean the kitchen; however, from time to time you just want something that taste like home.  So, I looked through my stack of “healthy eating” magazines for some new inspiration.  I came across a recipe from Real Simple magazine that caught my attention……mostly because I had all the needed ingredients right at my finger tips.  Never underestimate the power of a well stocked pantry and how it makes it ” real simple” to get a quality meal to the table. 

I always keep a variety of canned tomatoes, canned beans, dried pastas, along with low-sodium, boxed broths on hand.  Then all I need to do is add some fresh veggies and some spices…….presto, dinner is ready!!!  That pretty much sums up my recipe selection tonight, and whenever I can get it all into one pot the deal is sealed.  Whenever I can pack it with spinach and beans I’m even more happy.  So tonight we’ll be serving Pasta with Sausage and Tomatoes.  I used a pre-cooked chicken sausage, but I so no reason why you couldn’t use a vegan substitute, or just omit the meat all together.  I also modified a couple of the steps to save on time, and the quality of taste wasn’t effected in my opinion.  Let’s get to the YUM! 

You’ll need the following the ingredients:

1 tablespoon of Olive Oil

1 14.5 oz can of diced Itialian tomatoes

1 15.5 oz of Great Nothern Beans (drained and rinsed)

2 gloves of garlic, minced

3/4 lb of pre-cooked chicken sausage,  vegan subsitute, or nothing!

12 oz of your choice of short, whole wheat pasta (I used about two handfuls to reduce calorie content.  I seleceted Rigatoni, because I had it on hand)

3 cups of pre-washed baby spinach

salt and pepper to taste

grated Parmesan, for serving

Thinly, slice sausage on an angel.  Add to pan with olive oil and minced garlic on medium-high heat.  Cook until warmed through and slightly golden.  Meanwhile, boil water with olive oil and salt for pasta.  Add tomatoes to pan with sausage and warm through.  Layer spinach ontop of pan mixture, then add drained and rinsed beans to pan.  Season to taste with salt and pepper.  Cover with lid and let simmer.  Cook pasta to al-dente ( 1-2 minutes less than recommended on instructions, because it will continue to cook once placed in pan with sausage and tomatoe mixture)  Once pasta is cooked, drain off reserving 1/4 cup of pasta water.  Add pasta and water to pan.  Continue to cook without lid to allow sauce to thicken.  Serve with grated Parmesan if desired.

Enjoy!

8 Protein Packed Veggies…..Listed November 3, 2011

It seems that the link isn’t working to shine@yahoo……so just incase I decided to list the veggies. Check them out:
Pumpkin Seeds, Asparagus, Cauliflower, Peanuts, Mung-Beans, Spinach, Broccoli and Quinoa

You’re probably already eating most of these veggies, so keep up the good work and continue to find ways to incorporate them into your diet.  Remember, protein helps to build lean muscle, and it helps you stay full longer minimizing snacking.

8 Protein Packed Veggies

I came across this post today, and I thought it was worth sharing with meat-eaters and non-meat-eaters alike. There were some surprising veggies on this list, so check it out!
www.http://shine.yahoo.com/event/green/8-veggies-nuts-and-grains-with-more-protein-than-a-burger-2596005/#photoViewer=1

15 Minute Dinner….No Joke! November 1, 2011

Halloween can be a tricky time…..candy, candy, candy, everywhere.  I spent the afternoon at my children’s school helping out with Halloween parties.  There was a lot of sugar, and a lot of salt.  I think that’s to be expected; after all, it’s a party!  But, I knew there was more treats to come and I was short on time, as well as ideas for dinner that night.  It was important to me that they had something healthy and filling before we headed out for an evening of Halloween haunts. 

The kids where rooting for pepperoni pizza……….while I was on board for the pizza I couldn’t help but think there has to be a quick, healthy and tasty side-dish that didn’t require chopping veggies for a salad.  Ah-ha the freezer holds the key.  I always keep a large frozen bag of prepackaged, organic, broccoli from Costco on hand.  I also had some frozen cheese pizza on hand too, and of course there were more veggies in the fridge.  I opted for baby, pre-washed, organic spinach.  Along with mini portabella mushrooms.  In an instant we had cheese pizzas loaded with veggies right from our own kitchen.  It was so good, and the kids asked from more! 

Spinach and Broccoli are excellent sources of calcium, fiber and vitamins……..while those yummy mushrooms reduce inflammation in the entire body.  Need we say anymore?  Let’s get to the YUM!  You will need the following ingredients:

1 frozen cheese pizza of your choice (most health stores offer wheat crust pizza….just an option if interested)

1 package of frozen broccoli

1-2 handfuls of baby spinach

1/2 cup of sliced baby portabella mushrooms

1 clove of garlic, minced

1/4 tsp of red pepper flakes (add more if you like spicy, omit if you don’t)

 extra virgin olive oil use as needed

salt and pepper to taste

Pre-heat oven and cook pizza according to package.  Pre-heat two skillets over medium-high heat.  Add frozen broccoli to one skillet with drizzle of olive oil.  Cover with a lid, cook for 3-5 minutes.   Wipe mushrooms with a damp cloth and slice.  Add mushrooms to the second skillet drizzle with olive oil.  Season to taste with salt and pepper…..cook until softened and they become golden in color.  Add spinach to skillet with mushrooms…..give a quick stir and set aside.  Spinach will wilt quickly…..season with salt and pepper to taste if needed. 

Check back with the broccoli….should be vibrant in color with a firm texture.  Add minced garlic, red pepper flakes and season to taste with salt and pepper.  Remove Pizza from oven when fully cooked.  Cut into individual slices and top with the veggies of your choice.  So good, so easy and it beats chopping a salad when there is little time to spare. 

These two veggie sides could easily accompany a pasta, fish, or chicken dish any weeknight too.  We enjoyed this meal so much I forgot to take a photo!  If you try this quick meal……please feel free to send us your photos and we’ll put them on the blog.  Remember have fun in your kitchen and don’t make veggies more complicated than need be.

Enjoy!

From Your Pantry Trail Mix October 18, 2011

There’s really no better snack than a quick trail mix made right from your own pantry.  At our home we always keep a variety of nuts, dried fruit and wonderful, dark, chocolate chips…….those don’t always make it into the mix…..they just get snacked on alone!  But when they do make it into the mix it becomes a fantastic trio of flavors that makes for a healthy, enjoyable snack.

Almonds are believed to help reduce the risk of heart disease.  Cherries are loaded with antioxidants, and are believed to help combat the visible effects of aging.  Lastly, dark chocolate is also packed with antioxidants.  It’s believed to protect the heart, as well as lower blood pressure.  All of this in your kitchen pantry……get out of town!

Lets get to the YUM!  You’ll need the following ingredients:

1 handful of whole, unsalted almonds

1 handful of dried, unsweetened, cherries

1 handful of dark, chocolate chips

Place all ingredients into a small bowl.  This is a one serving snack, so adjust the amounts as needed.  Also, don’t be afraid to try different nuts, along with different dried fruit combinations.  Have fun in your kitchen and keep that pantry well stocked with healthy options to choose from.

Enjoy!

Zesty Spinach Soup October 4, 2011

I’m so grateful that the temperatures are cooler….fall is truly my favorite time of year.  It’s also the time when I bring out my big soup pot….another one of my favorite things is a meal that can be made in one pot.  Simple ingredients, minimal time, and oh so good yummines that just gets better as the week extends.  The first soup made this season in our family kitchen was Zesty Spinach Soup from Tosca Reno’s Eat Clean Cookbook.  This soup is great for a quick meal packed with vital nutrients, and most of the ingredients may already be in your pantry.  If you’re real hungry it’s nice to pair it with a green leaf salad, or a grilled provolone cheese sandwich on seeded bread.

This soup includes a hearty helping of spinach which contains high levels of readily absorbed calcium.  And let’s not forget the quinoa, which is a relative to the green leafy vegetable.  Quinoa  is a complete protein, which simple means it includes all nine essential amino acids. Quinoa is also well-endowed with the amino acid lysine, which is essential for tissue growth and repair.  It’s also a good source of magnesium, iron, copper and phosphorus.  But, even with all of that good health news….the bottom line is its good, and very satisfying. 

Let’s get to the YUM!  You’ll need the following ingredients:

2 Tbsp Extra Virgin Olive Oil

1 red onion, peeled and coarsely ( if the onion is large, half will work fine)

1 thick carrot, peeled and coarsely chopped ( 1-2 handfuls of baby carrots sliced on an angle will work fine)

3 cloves garlic, passed through a garlic press, or finely chopped

1 tsp of sea salt

Pinch of black pepper

6 cups low-sodium chicken, or vegetable broth

1 14.5 oz can of low sodium, petite diced tomatoes

1/2 cup of quinoa

2 cups white kidney beans, well rinsed and drained

1 tsp curry powder

Pinch of ground nutmeg

3 cups baby spinach

Heat oil over medium heat in a large soup pot, add onion and saute until translucent.  Add carrots, garlic and salt.  Saute until vegetables are golden, about 5 minutes.  Add stock, tomatoes, quinoa, beans and spices.  Bring to a boil, cover and simmer over low heat for 15-20 minutes, or until the quinoa is tender.  Add the spinach and cover.  Season with salt and pepper and serve hot.

Enjoy!

Want more info on Quinoa?  Visit: WHFoods: Quinoa – The World’s Healthiest Foods

Got Flax…….? September 8, 2011

Yes!  You bet I do, and I’m excited about it.  If you seen my smoothie recipes you’ve noticed that most of them call for ground flax-seed.  While at Costco the other day I discovered a 40 oz bag of fine milled organic flax-seed produced by Nature’s Path.  I was truly thrilled….who knew that ground flax could make one gitty? 

Well one reason is, no longer will I have to take the extra step of grinding the flax-seed in my mini grinder!!  Also, I’ll now easily be able to add some omega-3 to any of my dishes: cereal, yogurt, muffins, pancakes, sauces, yes smoothies, and anything else that requires mixing and blending.

Not convinced flax is for you?  Here are some possible health benefits that might get you going.  Just by adding flax-seed to your diet there’s some evidence that suggest it may help reduce your risk of heart disease, cancer, stroke and diabetes.  Not to mention it contains heart, healthy omega-3 essential fatty acids.  It also contains the antioxidant lignan to help protect cell function.  Lastly, it packs a punch with soluble and insoluble fiber which aids in digestion, and lets you feel fuller longer. 

At the cost of $6.99 you’ll own 2.5 lbs of health protection that you can use at your will while taking some of the “grind” out of the kitchen.  Come on…you’ve got to be feeling a little gitty now…..No?

Enjoy!

(Flax-Seed info: www.webmd.com/diet/)

Eat Your Greens Fruit Smoothie September 5, 2011

As we drove the city streets of Lenexa, Kansas last night we noticed that the city fountain water was running green, and the park displayed a large banner inviting all to their annual Spinach Festival.  Ahhhhhh….. Yes Spinach!!!  As the warm summer air begins to shift into cooler fall breezes it is becoming the perfect growing season for the family of greens.

There is a large variety of greens such as; kale, swiss chard, collard greens, turnip greens bok choy, but spinach by far is one of my favorite greens.  It is so versatile.  Slip it into salads, sandwiches, soups, stews, eggs, pizza, and yes smoothies too.  Slipping these cute, little, baby spinach leafs into your foods will aid in stronger bones due to its high calcium content.  Also, cancer fighting protection with it high levels of vitamin C and A.  Spinach’s secret weapon is lutein. Making it one of the best foods in the world to prevent cataracts, and macular degeneration.  Which is the leading cause of preventable blindness in the elderly.

With all that wonderful nutritional info I know you can’t wait to learn how to include spinach into your next smoothie. Wait no more… this recipe came from Dr. Joel Fuhrman’s book Eat to Live.  He calls it the Eat Your Greens Smoothie, and I for one love it.  Once again it’s all about simplicity, and I also love that you can add greens using a traditional blender…no big, expensive juicer required for this tasty treat.

Let’s get to the YUM!  You’ll need the following ingredients:

5 oz prewashed baby spinach  (a large handful works well)

1 banana

1 cup frozen mixed berries

1/2 cup unsweetend almond, or soy milk

1 cup pomegranate juice

1 tablespoon of flaxseeds

Blend all the ingredients in a high-powered blender until smooth and creamy. 

Enjoy!

(Spinach Info:  www.cookingnook.com)