We have a plethora of fresh dill from our CSA box (not to mention more that neighbors have given to us). I have previously frozen oregano and thyme with wonderful results, and I am so excited to have a freezer bag of dill to use when the cold months arrive.
Dill is one of my favorite herbs (maybe my absolute favorite herb) and can be used in so many dishes. I am a big fan of using dill on my roasted salmon and chicken dishes year round. Check out this salmon recipe and this roasted chicken recipe for some great ideas.
Wondering how to easily freeze your leftover dill? Simply rinse the bunch well, shake it out, and place on a cookie sheet. Flash freeze it, then transfer to a gallon ziplock baggie or other freezer safe container. When you want to use it later this year, simply snip off a piece and throw it in your dish. Easy!
I can’t remember where, maybe at a friend’s house, I tried a snack that knocked my socks off. Enlightened Roasted Broadbean Crisps are seasoned snacks made from roasted broad beans, a little bit of oil and sea salt. They are crunchy, flavorful, and the perfect little snack for me. Coming in at 100 calories per 1 oz package, they are high in protein (7 grams), low in sugar (1 gram) and high in fiber (5 grams). They have 3 grams of fat, and so they also fit well into the fat/protein/carb trifecta for a satisfying and complete snack. I buy big boxes of them in assorted flavors from Amazon and keep them in the car, my golf bag, and the snack shelf at home. I love the BBQ and sriracha flavors but the simple sea salt is also very nice.
This is one snack that keeps me feeling full and satisfies my carb cravings. Let’s be honest, I’m never going to be the kind of person that feels full after a plate of vegetables. So, I eat the veggies because they are delicious and good for me, but I also need some carbs to make me feel truly satiated. These broad beans just do it for me.
Disclaimer: I wasn’t offered anything in exchange for telling you about this brand. I just love them a lot and thought you might too.
Maybe they will become a new favorite snack for you too?
I recently created an educational handout for healthy breakfast recipes with lots of protein. Because here’s the deal: if you notice yourself craving carbs and sugar throughout the day, many times it’s because you aren’t getting enough protein at breakfast. A bowl of cereal with lots of refined flour or grains is satisfying at first, but really it doesn’t sustain you for long. You ideally should be having high quality protein, healthy fats, and quality carbs (this can be in the form of vegetables or fruits) at breakfast. So, an avocado filled with tuna has healthy fats (tuna, avocado), high quality protein (tuna), and healthy carbs (avocado,which is also high in fiber, and red bell pepper).
If you have a problem controlling yourself around sugar, don’t blame your lack of “willpower”. When your caveman brain is telling you it needs sugar, it’s very hard to resist. But you can help to quiet that voice by setting yourself up to avoid those cravings in the first place. A savory breakfast can help. If you have a sugar problem, but you start your morning eating something really sweet, even if it’s a healthy smoothie, you’re just feeding into it. If you start with a savory breakfast that has fat/protein/healthy carbs, you might find yourself slowly craving sugar less and less. Just a note: fruits and smoothies aren’t “bad”. But if you are having trouble with sugar, it’s best for a few days to skip the sweet breakfast.
I’ll post one breakfast recipe each day for the next three days. Just give them a try for the next few days and let me know if you notice any difference! This first one couldn’t be any easier, and will take just a couple minutes more than pouring a bowl of cereal.
You know how the rest of it goes. Is it truly the best time of the year? For many of us, yes! The beautiful lights, the nostalgic music, the opportunities to spend time with people we love. For many others, not so much. So much stress, so many additional responsibilities, poor eating habits, a few too many extra cocktails, and obligations, obligations, obligations.
Wherever you land on the spectrum of Holiday cheer, one thing is for sure: we all need ways to help manage it all. I like to ramp up my Green Smoothies this time of year. I feel like no matter what else happens on any given day, I’ve at least had lots of veggies and fiber. Sort of like a little insurance policy.
Some years I’m simply too overwhelmed to consider adding intentional exercise to the mix. This year I’m feeling like I really want to get to the gym a couple of times a week in addition to walking my dog and playing platform tennis. I have been using Aaptiv on my iPhone and love it. It’s full of personal trainer-led workouts that can be customized to your level of fitness. Choose from treadmill, outdoor running or walking, yoga, indoor cycling, strength training and even 5k, 10k, half and full marathon programs. All workouts are set to really great music you actually want to listen to. It’s not cheap. At $75/year it’s a commitment. But I’ve more than gotten my money’s worth since I got the app this summer. (I was not compensated for recommending this app. I just really like it!)
And finally, here is an easy recipe for zesty three bean salad. I made it for a party in October and loved it. It’s the perfect healthy dish to make on a Sunday to eat all week for lunch.
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.)
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.
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
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.
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.
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.
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!
If you’ve read my blog recently, you know my daughter is currently doing a modified elimination diet. Even though not one person has made a disparaging comment, I feel a little defensive about this decision. I don’t take drastic dietary changes lightly, even as a holistic nutrition student. Making big diet adjustments can be really hard on anyone, and for kids even more so. But, here we are, and on day 5 no less. It has not been fun for her, but I’m doing my best to make foods for her that are similar to what she already loves. Yesterday I made a quesadilla using brown rice tortillas and goat’s milk cheddar. Let’s just say that wasn’t a home run.
But on Saturday morning, I made chocolate pancakes using the spelt flour that was recommended by our nutritionist. They were delicious and she asked for them again yesterday. SUCCESS! Sadly I forgot to snap a photo for the blog, but rest assured they looked fantastic.
They aren’t gluten-free, but rather wheat-free which is part of our protocol. They were fluffy (but also dense, if that makes any sense?!). And the taste was on par with traditional pancakes. Here’s how I made them:
2 cups spelt flour
4 teaspoons baking powder
1 teaspoon vanilla extract
1 1/3 cups milk (we used Ripple milk, a new milk made from green peas)
A generous sprinkling of dark chocolate chips or blueberries
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
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.