Category: eating

Fall = Pasta (Caprese Style)

On By Cultivate WellnessIn Cooking, diet, eating, family, health, Health and wellness, Nutrition2 Comments


The weather took a sharp turn here this week, with temps dropping into the 30’s overnight and 50’s in the day. It’s gorgeous, this crisp fall weather. It’s also that perfect time of the season where the last of the delicious garden tomatoes are at their peak and you just want to use them in everything before the frost comes and it’s too late.

Late summer/early fall tomatoes are perfect on pasta, I think. We love pasta in our house. We eat it about once a week, always with different variations of sauces. Over the years I’ve migrated from making white flour pasta to whole wheat to quinoa/brown rice blend. Recently I’ve started experimenting with legume pasta. I love that it is made with *only one ingredient*. In addition, legume pasta is high in protein and fiber. It’s also gluten-free,  vegan, and in the case of Pasta Lensi, also Non-GMO Project Verified.

Pasta Lensi, an authentic Italian pasta company, has been around since 1920. And just this September they launched their line of legume pastas. They sent me three flavors to try, which is fun because I really enjoy trying new things (ask any of my friends, they are constantly hearing me talk about something new I’ve discovered).

This week I made the Chickpea Casarecce. It’s made with flour ground solely from chickpeas.  I was told it pairs nicely with chunky sauces so I decided to make Pasta Caprese. Chunky tomatoes, shallots, lemon juice and fresh buffalo mozzarella –what could be better? (Of note: the chickpea pasta is a good source of potassium and iron. Iron is important when you eat mostly vegetarian, and so when you get it from non-meat sources it’s important to pair it with vitamin C. The tomatoes would be perfect for that.)

Look at these gorgeous tomatoes

Sadly, while preparing dinner I realized my mozzarella had gone bad in the fridge. What I didn’t know is that the Chickpea Casarecce would impart a creaminess to the dish, which compensated for the lack of cheese quite nicely. I love that it has 22 grams of protein per 3.5 oz serving.  The high protein content easily made up for the lack of cheese or meat in the dish. It also has 12 grams of fiber, which is just about 1/2 of an adult’s fiber needs for the day.

Dinner was favorably received by my family, and for that I am always grateful. My 11 year old gladly ate her whole bowlful. Here’s the recipe so you can try it at home.

INGREDIENTS:
1/3 cup extra-virgin olive oil

1/4 cup fresh lemon juice

1 shallot, finely chopped

1 small clove garlic, finely chopped

Salt and pepper to taste (I love flake sea salt)

1.5-2 lbs chopped in-season tomatoes

1 pound Pasta Lensi Chickpea Casarecce (or any pasta of your choice)

8 ounces fresh mozzarella cheese, cubed into 1/2 inch pieces

1/2 cup torn fresh basil

METHOD:

Whisk the olive oil, lemon juice, shallot and garlic in a medium bowl. Season to taste with salt and pepper. Gently stir in the tomatoes. Let sit for at least 15 minutes so that the flavors combine. In the meantime, bring a large pot of salted water to a boil. Add the pasta and cook as the label directs. (This pasta, like all the legume pastas I’ve tried, creates a foamy layer on the top of the water. Make sure to use a pot bigger than you need and watch so it doesn’t boil over.) Pour the pasta into a large bowl and spoon the tomatoes mixture on top, then stir to combine. Add the mozzarella and basil, and season with salt and pepper if needed. Garnish with whole sprigs of basil. Serve hot or room temperature.

Please let me know what you think of this recipe! Don’t hesitate to share with with your friends!

*I was provided product and compensated for my post by Pasta Lensi. All opinions are authentically mine.

You might also like:

Chicken Apple Sausage and Sage Pasta!

Roasted Butternut Squash, Shallots and Leek Pasta

 

 

 

NEW RECIPE! Kale Chips

On By Cultivate WellnessIn Cooking, diet, eating, health, Health and wellness, Nutrition, Recipes, wellness7 Comments

kale-chips

Have I lost you already? Did you stop reading when you saw the word “kale”? Please stay with me, it’ll be worth your while.

If you are like me you love salty, crunchy snacks. Unfortunately most commercially made salty crunchy snacks aren’t so healthy. They usually have hydrogenated or other low quality oils, super processed flour or potatoes, and tons of sodium.

May I suggest making a batch of kale chips? They are salty. They are crunchy. There is that pleasing release of olive oil when you bite into them. And dangit, they are good for you too!

What I love about kale is that it’s low calorie, high in fiber, and has tons of antioxidants. It is high in iron (beating beef calorie for calorie) and Vitamin K, C, and A. It has magnesium (which you’ll remember is the “relaxing” mineral) and calcium. You really can’t say that about a bag of potato chips.

Every time I make this recipe for our neighbor gatherings, adults and kids gobble it up immediately. Just make sure you sip on your Aviation or Cucumber Sangria cocktail after you eat them to rid your teeth of any pesky green pieces.

Here’s how to make kale chips.

INGREDIENTS:

  • 1 head of kale, any type, washed and dried (make sure it’s really really dry. Try wrapping and blotting it with paper towels, or just spreading it out for a bit to air dry)
  • Generous drizzle of olive oil
  • Flake sea salt (or any salt you prefer)
  • Garlic powder (optional but super delicious)

METHOD:

  • Preheat oven to 275 degrees
  • Separate the leaves from the ribs of the kale. The ribs are gross and you don’t want them.
  • Cut or tear the leaves into 1-2″ pieces
  • Spread leaves out on a rimmed baking sheet
  • Drizzle with olive oil and sprinkle with garlic powder and salt.  Jiggle the baking sheet to coat the leaves with the good stuff.
  • Bake until crispy, being sure not to burn. This will take about 20 minutes. Make sure to stir the leaves around about halfway through.
  • Serve

Did you try this recipe? Please let me know what you think!

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NEW RECIPE! Roasted Chickpeas, Easy After School (Or Work Or Sports Or Whatever) Snack

New Recipe: Easy Peanut Butter Balls (and an update on the elimination diet).

Midweek Mashup

On By Cultivate WellnessIn Cooking, diet, eating, exercise, family, Health and wellness, holiday, Nutrition, Recipes1 Comment

How are the first few days of fall treating you? I’m always so surprised by how quickly summer turns to fall here in the north. Thoughts turn to soups and roasts and brisk walks with the dog while bundled up.

Fall can bring about new stressors. Back-to-school, changing weather patterns, and a suddenly full calendar all seem to conspire to make us frazzled and frenzied. The impending holiday season will only make things more hectic, so now is a great time to check in with yourself and make any adjustments. I loved this article about how even the best nutrition can’t always counteract the inflammation that chronic stress creates. But don’t fret, there are so many ways to deal with stress. Mindful meditation is one of my favorite ways to quickly feel better. In fact, I have the Headspace app on my phone and use it regularly. Regular exercise is always a great bet. It releases endorphins that boost your mood.

And when all else fails, sometimes a hot bowl of comforting soup is just what you need.  Here’s one of our favorites, tried and true. This hearty lentil soup is full of flavor, has great nutrition, and is vegan. Sure, you can add some chicken if you’d like. Whatever makes you happy.

Stay tuned for this week’s Friday Cocktails!

You might also like:

Chicken Apple Sausage and Sage Pasta

BBQ Chicken Spanish Style

Let’s Get  Out Of Here!

 

 

Midweek Mashup

On By Cultivate WellnessIn Cooking, diet, disease, eating, family, health, Health and wellness, Nutrition, Recipes, wellness1 Comment

MIDWEEK MASHUP

Happy Wednesday. It’s a short week! For that let’s celebrate. Surely all the kids are back in school and this week is probably hectic for many. Here’s some good information and a quick recipe to get you through to Friday.

I’ve always believed that if more people got in the kitchen and cooked meals for themselves and their families, they would be healthier overall. An acquaintance once lamented that she felt like there were so many nutrition rules that it felt impossible to feed herself and her daughter “the right way”, so she gives up and resorts to takeout. I say that the nutrition and wellness community has failed her if that’s what she (and likely so many others) feel. The truth is, a jar of decent quality pasta sauce and a box of whole wheat noodles with a bagged salad on the side is vastly healthier than a drive-thru burger and fries. So, if that’s where you are starting, that’s ok. Trust me, you will progressively become more confident in your cooking and before you know it you will have a repertoire of healthy and delicious meals that don’t feel overwhelming to make on a weeknight. I loved Dara Moskowitz Grumdahl’s take on this in her article “The Cure Is in the Kitchen” in  Experience Life’s recent issue. Take a look.

Speaking of making things easier in the kitchen, one approach that I’ve always practiced is to make extra for the freezer or fridge. When making soup, I often double the recipe and fill up Ziploc gallon bags with the excess. Lay them flat in the freezer for easy stacking. On busy nights just pull out a bag and reheat. Sides like roasted veggies are delicious warmed up or cold from the fridge all week long. In fact, I just bought another rimmed roasting sheet on Monday so I can easily make even more.  After this hectic week of back-to-school and houseguest coming on Friday,  I will also start using my weekends or Mondays to make a big batch of quinoa or other healthy salad that I can eat throughout the week for lunch. 

And finally, here’s a simple and delicious looking recipe for your next Meatless Monday or whenever you want to load up on veggies. These Vegan Thai Curry Vegetables look fantastic for a cool fall day, and the gentle spice should be well tolerated by all in your house. I would serve them over brown rice and fruit on the side and call it a day. In fact, it’s what’s for dinner tonight.

That’s it for this week. I hope you enjoyed reading. As always, please pass it along, post it to your pages, and subscribe if you did! And I would love to hear what you think in the comments.

You might also like:

Midweek Mashup

Hearty Lentil Soup

Whole Wheat Pumpkin Oat Muffins

Midweek Mashup

On By Cultivate WellnessIn baking, Cooking, diet, disease, eating, family, health, Kids, Nutrition, Recipes2 Comments

MIDWEEK MASHUP

Happy Wednesday.

This week I bring you a delicious cookie recipe that happens to be vegan and wheat free (whaaaat?!) and some information that will hopefully enrich your life a little and maybe even make it better.

Do you eat granola?  And if so, do you consider it a healthier option than other popular breakfast foods? Nutritionist have long known that most commercial granola is chock full of sugar and consider it a dessert. I suppose that rings true with many of the granolas you’ll find on the shelves. I have found one I love with only good ingredients like oats, dried fruit, millet and quinoa. Purely Elizabeth has an ancient grain line that I love, with my fave being cranberry pecan. It has 6 grams of sugar per 1/3 cup. Ok, yes, 1/3 cup is a very small serving. I pour that much into my bowl and add slivered almonds, fresh blueberries and chia seeds. So, then I’ve got good proteins and fat and it isn’t overwhelmingly sweet. You can also use it to sprinkle on unsweetened yogurt. The thing about granola is that it isn’t meant to be eaten in large quantities. Think of it as an addition to your breakfast rather than the main event. 

As you might have read in previous posts, my 11 year old is in the middle of an elimination diet. She’s about halfway through. It’s been a challenge, to say the least. But she’s getting used to it. Yesterday she told me she thought giving up wheat and dairy would be the hardest but actually it’s corn and nightshades, because potato starch and/or corn derivatives are in most packaged foods. Most gluten-free products contain one or both. Almost all candy has corn syrup (yes, candy isn’t healthy, we know that). It’s hard to avoid corn, no matter how much you might try, unless everything you eat is prepared at home from scratch (hello, unrealistic for most).One thing that she has missed is a good chocolate chip cookie. Most chocolate chips have dairy, but I found a brand called Enjoy Life that are vegan and also free of almost all allergens. Yesterday she made a batch of spelt chocolate chip cookies that were to die for. I’m not kidding, they are so good. She found the recipe here: Chocolate Chip Cookies. The only thing I did to help was put the cookies in the oven and take them out at the end. Don’t these look amazing?


And finally, if you’re like me and try to make meals using up your pantry items a few times a year, here’s a great list of things you can cook. My husband gets super excited when I do this because it means I’m being economical and there’s nothing sexy than being economical!

Here’s to a great rest of your week. As always, please share this post with someone you think might enjoy it. Even better, click to subscribe to my blog so you don’t miss any great tidbits!

 

 

 

New Recipe: Easy Peanut Butter Balls (and an update on the elimination diet).

On By Cultivate WellnessIn baking, Cooking, diet, disease, eating, family, health, Health and wellness, Kids, Nutrition, Recipes6 Comments


Today is day 10 of my daughter’s modified elimination diet. Tomorrow is the first day that we start adding foods back in. She gets to eat 5-6 servings of one of the food groups that we’ve been avoiding, followed by two days of “watch and wait”. She has chosen nightshades  because she really misses tomatoes, peppers and potatoes.

I’ll be honest: neither one of us has seen or noticed any changes since starting the elimination protocol. Maybe when we introduce things back into her diet she’ll notice something. Hopefully there won’t be a big reaction which would indicate a sensitivity and a need to avoid.

The last 10 days have been trying for her. I get it. When you’re told you can’t have something it only makes you want it more, right? But she is still being a trooper and I commend her for it. There has been no whining, no tantrums, no pushback. She’s stoic (like her dad) and while she really has disliked this experience intensely, she’s persevered.

We just took a three day girls’ trip and I packed much of our food. Eating out was a challenge but we found some places willing to work with us. Two of the restaurants specialized in vegan and gluten-free which usually means that they are more open to special requests. And both happened to be featured on Diners, Drive-Ins and Dives, so that was cool. Shout outs go to At Sara’s Table Chester Creek Cafe and Duluth Grill!

Now on to the new recipe I promised. These Easy Peanut Butter Balls are full of protein, healthy fats, and healthy whole grains. They really couldn’t be easier to make and they are guaranteed to please just about anyone. Make a double batch and keep them in your fridge for an easy grab-and-go breakfast for busy mornings and after school snacks.

EASY PEANUT BUTTER BALLS

INGREDIENTS:

1 cup natural peanut butter (I really like the no-stir Whole Foods creamy)

1 cup rolled oats

1 cup vanilla protein powder (I couldn’t get by without Orgain, which happens to be vegan)

1/2 cup honey (use local if you have seasonal allergies, as it’s thought to help with symptoms)

Optional: chocolate chips

METHOD:

Stir all the ingredients together, then form into balls the size of a golf ball. If they are too sticky, add a bit more protein powder or oats. Likewise, if they are too dry, add a bit of honey or peanut butter. Keep in a sealed container in the refrigerator.

Will you try these? Do you have a variation you like?  Tell me in the comments!

You might also like:

NEW RECIPE! Spelt Pancakes: better than you’d imagine!

New Recipe! Pan Fried Tofu

 

Elimination Diet

On By Cultivate WellnessIn Cooking, diet, disease, eating, health, Health and wellness, Kids, Nutrition2 Comments

This past week my 11 year old daughter was put on a modified elimination diet by a nutritionist. She has some GI stuff going on, plus eczema and keratosis pilaris (“chicken skin” on the backs of her arms). As a nutrition student, I understand that there are people who have food sensitivities and that sometimes those sensitivities lead to inflammation in the body, which can present itself in lots of different ways. Skin issues, headaches, GI distress, mood imbalances are just a few ways in which food sensitivities can show themselves. 

So, off to the nutritionist we went. After a thorough intake she suggested a modified elimination diet (she has 30 years of experience and has a master’s degree in nutrition, so I feel quite comfortable in her expertise). Doing an elimination diet with an 11 year old growing girl who is an adventurous eater is a major bummer. But, it’s only for a few weeks so we will give it a try.

The foods she has to avoid completely for 10 days are:
1. Corn. This includes corn starch and high fructose corn syrup. I am realizing corn is in A LOT of packaged foods.

2. Nightshades (peppers, tomatoes, potatoes and eggplant). This is a bummer because she eats peppers and tomatoes in large quantities. And, you know, french fries.

3. Cow’s dairy. Again, in so many different foods. Sheep and goat dairy is ok.

4. Wheat. This doesn’t mean gluten-free. She can have spelt and rye and barley, etc. I realize after looking at oodles of gluten-free packaged goods that most have corn starch or potato starch in place of wheat.

Last night we went out to dinner at the Yard House, a restaurant that has an extensive menu. After much back and forth with the waitress, who was really accommodating, we finally settled on grilled shrimp, jasmine rice, and steamed broccoli.  All of their sauces contain corn starch or soy sauce (wheat). The orange chicken, the chicken rice bowl, the street tacos, the chicken teriyaki — all were off limits. If it were me at age 11 I would have cried and thrown a fit, but my daughter rolled with it.  That’s not to say she’s happy, for last night she announced that “I’m ok but I *hate* it”. I get it, it stinks. But it’s a short period of time and hopefully we will be able to identify any foods that are causing issues, cut them out for a period of time, and then reintroduce them slowly back. The end game is hopefully a healthier kid.

I dabbled with the idea of doing the elimination with her in solidarity but I quickly realized that I needed my energy and focus to help her through these next few weeks. When she’s done it’s quite possible I will give it a try. Don’t expect me to give up coffee or wine, though.

I’ll keep you updated on our progress! This is day 3, and I’m sure there will be lots to share in upcoming days.

New Recipe! Pan Fried Tofu

On By Cultivate WellnessIn Cooking, diet, disease, eating, health, Health and wellness, Nutrition, Recipes4 Comments

Pan Fried Tofu

I love tofu. But I have always been a little afraid to cook with it at home because it felt fussy to me. For years I’ve been wanting to try pan frying it, ever since my friend Becky told me she made it and it was really delicious.

The other day I was hungry for lunch and I had very little in my refrigerator. I did, however, have some organic extra firm tofu. I looked up a few different recipes and decided to use a mixture of all of them. What I love about pan fried tofu is the crispy “skin”. The texture is really pleasing and if you season it well it will taste delicious.

I always buy organic if I can, and I eat it at most a couple of times a week. Lots of studies show that whole soy can be healthy for us in many ways, but there are also conflicting studies that show the opposite.  As with all things, it’s up to the individual to decide what is right for them.  If you are interested in reading more about soy and your health, click here, here or here.  One thing is for certain: it’s high in protein (it’s actually a complete protein, something you rarely find in vegetarian food), low in calories, and has some healthy fat to keep you full.

PAN FRIED TOFU

1 package firm or extra firm tofu (organic if possible)

1-2 T (or more) of olive oil

2-3T corn starch (buy organic if you wish)

Salt and pepper

2 T honey

1/4 cup soy sauce (I prefer the San-J gluten-free Tamari)

1 t garlic powder

METHOD:

Slice tofu into 1/2 inch “fillets”

Place tofu folded paper towels on a plate. Sprinkle with salt and pepper.

Place a small casserole dish on top of tofu, and then place a heavy can or jar of sauce in the casserole dish to press down on the tofu. Let stand for 15 minutes to squeeze out excess liquid.

Pat tofu dry, then place in a colander.  Sprinkle the corn starch all over the tofu.  This is what’s going to give it a nice crust.

Heat olive oil in a nonstick pan and when hot, place the tofu in the pan. Let sit for about 5 minutes to form a nice golden brown crust, checking periodically to make sure it’s not burning.

In the meantime, combine honey, soy sauce and garlic powder in a small saucepan, and heat over medium-low, stirring often, until it reduces to a glaze.

Turn tofu over to brown the other side.  When done, place on a plate and drizzle the glaze on top.

ENJOY!

You might also like:

Easy Posole

Quinoa With Roasted Butternut Squash

Hearty Lentil Soup

 

 

Midweek Mashup

On By Cultivate WellnessIn Cooking, disease, eating, family, Health and wellness, holiday, Nutrition, summer3 Comments

MIDWEEK MASHUP

Happy Thursday!  I hope you are having a fantastic week.  And, if you aren’t, I hope you find a little bit of happiness here at Cultivate Wellness.

I plan on writing a longer, more thorough blog post about my recent experience being interviewed on our local NPR station, but in the meantime I wanted to post the link so you can listen for yourself.  Remember that post I wrote about the horrible swimsuit spread in Discovery Girls magazine?   It created quite a bit of discussion, including with the host of our morning news show on Minnesota Public Radio.   She decided to dedicate an entire show to the topic of body shaming in young girls, and asked to interview me.  You can listen to the entire show here.  I would absolutely love to hear your thoughts on it and keep the discussion going, so please share and comment!

Speaking of people struggling with body image issues, I read this piece, entitled Fat Dad: The Coffee and Cigarette Diet recently in Well section of The New York Times and it touched my heart.  I thought it was lovingly written.  So often we talk about women and body image, but it’s a good reminder that men struggle with this issue too.

Do you love potato salad as much as I do?  I love it in all forms: with celery, with egg, with mayo, with vinegar.  Dill, parsley, scallions, mint.  It’s *all* good in my book.  Here’s a healthy, delicious looking red, white and blue potato salad just in time for Independence Day.

Have a great rest of your week, whatever you have planned!

As always, I’d be so grateful if you shared my blog with people you think would like it, whether it’s on Facebook, Twitter, via email, or word of mouth (or all!).

You might also like:

Last week’s Midweek Mashup

Bikini Body

Potato, Carrot and Leek Soup

 

 

 

 

Midweek Mashup

On By Cultivate WellnessIn Cooking, eating, family, Health and wellness, Kids, Nutrition, Recipes, summer2 Comments

MIDWEEK MASHUP

It’s Thursday!  The weekend is almost here!  I wanted to tell you about some blogs and links that I think you would enjoy.  I regularly check into these blogs for great information that I feel makes my life better in some way.  I hope you feel the same!

Word Savvy is written by my super talented writer/teacher/mom friend K.C. who has the most interesting take on so many topics.  From literature to child rearing to her pithy observations on life, I think you’ll just love her.  Make sure to sign up for her weekly-ish email  newsletter, too.  I look forward to reading it each time!

Sally at Real Mom Nutrition takes a very realistic approach to nutrition and wellness.  Her philosophies on nutrition and feeding kids is especially helpful for anyone in the thick of raising little humans.  A Registered Dietitian, her sensibilities really align with mine and I think you’ll love her.

And if you’re looking for some easy dinner recipes for the heat of summer, I think you might appreciate The New York Times collection of simple suppers.  I know I will be referring to this collection of recipes throughout the summer during the hottest of days, when I’d prefer to be spending my time having cocktails with neighbors or laying in the hammock with my daughter instead of in the kitchen.

Here’s to a great rest of your week!  As always, I’d love to hear from you, and don’t forget to share!

Speaking of summer and cocktails, you might also like my post with a refreshing martini recipe using herbs straight out of the garden (or grocery shelf — who am I to judge?).  

Herby Vodka Martini