Tag: healthy eating

Midweek Mashup

On By Cultivate WellnessIn Cooking, diet, disease, health, Health and wellness, Nutrition, Recipes, wellness3 Comments

MIDWEEK MASHUP

Welcome to Wednesday! You’ve made it this far, you should be proud! There’s a lot of health and wellness information coming out this week, and I’m excited to share some of it with you.

Have you ever wondered what might happen if you gave up sugar for an entire year?  Like, really gave it up.  No white sugar, no fruit juice concentrate, no maple syrup, no honey? If I’m being honest, the thought of giving up sweet stuff altogether makes me shudder. I grew up in a house in which my sugar consumption was very strictly monitored. My sister and I would ride our bikes to the corner store to buy candy bars behind our mom’s back. For years afterwards, I was a total candy and soda addict and couldn’t control myself around sugar. I finally figured out how to regulate. Now I raise my daughter differently, to have access to sweets in moderation and to teach her how to self moderate. It’s not easy though, and we sometimes get off track. A reboot sounds like a good idea from time to time. Not a year, but maybe like a week? Read this to find out how one family did it, and how they felt at the end of the year. Thanks to my friend Annie for forwarding this along to me!

I have been subscribing to HelloFresh for a few weeks now, and overall I’m pretty pleased. I love their vegetable boxes because they are more affordable and we are also trying to eat more vegetarian meals. I cringe at the waste of packing materials but we are recycling them so I feel better about that. I love that we get to try new recipes that helps me get out of my meal ruts, especially when time is short and I have less time to give it thought. Tonight I made black bean quesadillas with caramelized onions and they were so good even my 11 year old gobbled them up. Click on the link for the recipe so you can make them at home! Use whole wheat or gluten free tortillas if that’s what appeals to you.

And finally, if you’ve been thinking “Gee, I really wish there was a funny food blog I could read today” look no further than ProntoPup. His most recent post on his attempt to go vegan, only to realize that he’s really a “vaguean” (not that there’s anything wrong with that) is hilarious, honest, and will make you wish you could have dinner with him. Spoiler alert, I get to have dinner with him, and it will probably consist of tofu steak!

Have a great rest of your week, you guys.  Don’t forget to check back on Friday for a new cocktail recipe!

 

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

 

 

 

 

THANKSGIVING

On By Cultivate WellnessIn baking, Cooking, diet, eating, health, Health and wellness, holiday, Nutrition, thanksgiving, wellness1 Comment

thanksgiving table

It’s Monday, and for Americans it’s also the week of Thanksgiving.  This is usually the week where we think and talk about food nonstop.  What will we make?  What will we eat?  What will we have for leftovers?  Pie. Casserole.  Marshmallows on top of sweet potatoes.  Stuffing (my FAVORITE).  It’s a bit overwhelming.

Many fitness and diet experts will give you all kinds of rules and tips to navigate the holidays.  And many of those tips and tricks sap all the fun out of everything.  Don’t eat carbs.  Don’t have gravy.  Skip the dinner roll.  Only have one glass of wine.  Calories in/calories out.

I say, forget that.  Remember that quote I posted last week about how it’s what you eat on a regular basis that counts?  

It's fine to socializeoccasionally with special food and drink.-2

It’s true.  Do you nourish your body with the good stuff more often than not?  Do you give yourself ample opportunities to eat fruits and veggies and drink lots of water?  Even if you answered no, are you really going to start doing this on THANKSGIVING?

Stressing yourself out and feeling anxious and guilty about what you eat messes with your stress hormones, which release into your body, flooding it with chemicals that will inhibit your digestion.  The stress hormone Cortisol is to blame for excess belly fat in many people.  So do me a favor (heck, do yourself the favor) and relax.  If you’re going to eat something decadent, do it with joy and happiness.  Don’t sneak it.  Don’t chew it up quickly and swallow the evidence before anyone has a chance to “catch” you.  Savor it. Enjoy every bite.  AND MOST OF ALL, LISTEN TO YOUR BODY. When it’s had enough, respect that and put the fork down. And for goodness sake, never, ever comment on how much someone else is eating, what their body looks like, or how it’s now time to “work off all those calories”. 

And the next day, enjoy a green smoothie as part of my Green Smoothie Challenge, a bit of exercise, some fresh air, and the company of the people around you.

HAPPY THANKSGIVING!

NEW RECIPE! Chicken & White Bean Chili

On By Cultivate WellnessIn Cooking, eating, health, Health and wellness, Recipes, wellness2 Comments

chicken chili

I continued to test the recipes from Gwyneth Paltrow’s cookbook It’s All Good this week, landing on the Chicken & White Bean Chili recipe because it seemed simple, approachable, and really tasty.  I make a lot of soups and chilis once the weather starts to cool down.  I usually double the recipe and put some in the freezer (lay flat in a freezer baggie) for a night when I’m too busy or lazy to cook.

Whenever I make a soup or chili recipe, I tend to double the vegetables called for.  It’s such an easy way to get more vitamins, antioxidants and fiber into yours and your family’s tummies.  

The alterations I made to this recipe were:

  1. Add a can of kidney beans to the can of white beans called for.
  2. Use chicken thighs instead of breasts (I find them less dry and more flavorful).
  3. Use a teaspoon of Better Than Bouillon (the vegetable flavor). The recipe calls for the normal chili spices plus salt and pepper.  I found when I tasted the chili it was a bit bland.  Better Than Bouillon is a favorite of mine.  I usually by the organic version and love that I don’t have to keep cans of chicken stock around in my pantry.  It stays good forever and, unlike a half-used container of chicken stock, won’t make you feel guilty every time you see it in the fridge.
  4. Add some of the chicken juice from cooking into the pot with the simmering beans and vegetables. It adds nutrients from the chicken, some depth to the mouth feel (I really hate that term, can we come up with something else collectively?  Comment below with any suggestions!) and adds some yummy chicken flavor.

INGREDIENTS:

1.5 lbs of whatever chicken parts you want (I used thighs, and doubled the amount so I would have leftover roasted chicken to use later in the week)

3 Tablespoons olive oil

Salt (I prefer sea salt but any will do)

Black pepper

2 small yellow onions, diced (about 2 cups)

1 red bell pepper, seeds and stem discarded, diced (about 1 cup)

3 garlic cloves, minced (add more if you love garlic)

3/4 teaspoon ground cumin

1/2 teaspoon chili powder

1/2 teaspoon paprika (the recipe calls for smoked paprika, but either variety is fine)

1 28 oz can of whole peeled tomatoes with their juice

1 14 oz can cannellini or navy beans, rinsed and drained (I added a second can of kidney beans)

Whatever toppings sound good to you (sour cream, cheese, cilantro, diced onion, etc)

METHOD:

  1. Rub chicken with about 1 Tablespoon of olive oil, and season with salt and pepper.  Roast for about 25 minutes at 425 degrees, until just cooked through.
  2. When meat is cooked and cooled a bit, shred the meet with two forks
  3. Measure the spices and combine in a small bowl to add during the next step.
chili spices
Chili powder, smoked paprika, and cumin
  1. Meanwhile, heat 2 Tablespoons of olive oil in a stock pot on medium and sauté the onions, bell pepper, garlic, cumin, chili powder, paprika and a large pinch of salt.  Cook, stirring occasionally, until veggies are softened, about 10 minutes.
chili vegetables
Garlic, red bell pepper and onion waiting for to be sautéed.
  1. Add tomatoes and another pinch of salt and turn up the heat. Bring to a boil and then reduce heat to simmer for about 30 minutes.  Break up tomatoes with a spoon.
  2. Add beans and chicken to the pot (use bouillon now if you wish).  Add about 1/3 cup water or more depending on how thick you want your soup.
  3. Simmer another 15 or 20 minutes before tasting to determine the spices or salt and pepper you want to add.
  4. Serve with toppings

My husband said the chili was “good, but not like oh my God I absolutely love this chili!”.  He thought it needed a bit more chili powder and cumin to make it a true chili flavor and tasted more like a stew than a chili.  My 10 year old daughter told me she likes my ground beef chili more.  That being said, I really thought it was a solid recipe that I would go back to again if I wanted a variation from my ground beef chili that I usually make.

Enjoy!  I can’t wait to hear what you think!

NEW RECIPE and review! Healthy Fruit Crisp

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

Fruit crisp Gwyneth

If you’ve been reading my blog, you know that I’m cooking my way through Gwyneth Paltrow’s latest book It’s All Good. It’s full of super healthy recipes that look amazing.  I’m approaching my project as a busy mom on a budget who loves to cook.  I sort of feel like Gwyneth doesn’t understand the “on a budget” part of life, so my goal is to determine how approachable her recipes truly are.

Two days ago, I had my next Gwyneth Paltrow recipe lined up to test. It’s her “Flourless Anything Crumble” which consists of 4 cups of any type of fruit, some maple syrup, olive oil, lemon juice, and cinnamon (all things that are affordable and easy to procure). It also called for almond meal and quinoa flakes for the topping rather than the standard oats and flour. I set off for the grocery store and that’s when the wheels came off of this plan. The almond meal flour was $12.00 and the quinoa flakes were $10. There was a time when I would have guiltily spent $22 on ingredients that would have languished in my cupboard long after using them *one time*. Today, however, I decided that Gwyneth Paltrow could take a seat. I decided to still make the crumble because it sounds good and I had the other ingredients. However, I amended the recipe to use oats and flour because a $22 homemade fruit crumble does not figure into my plans or budget. I can imagine the typical household in this country probably feels the same way.

I thought the resulting recipe with my changes was quite good, although much less sweet than a typical crumble.  I used a mixture of frozen peaches and blueberries.  I would highly recommend setting your expectations a little bit low for this and approach it as you would when you eat a piece of fresh fruit with maybe a little added *extra*.  It was indeed quite healthy, tasted yummy, and I even had it the next morning for breakfast.  My 10 year old ate her whole serving with gusto and my husband had two servings and then asked if I could make it sweeter next time.  This isn’t necessarily a dish you would make as a dessert for a special occasion, but perhaps a healthy dessert alternative for a weeknight.

Here’s the recipe, adapted from the original featured in It’s All Good.

Fruit Crumble

Ingredients:

4 cups fruit of your choice (apples, peaches, berries, etc)

4 tablespoons real maple syrup (or more to taste)

1 tablespoon lemon juice

1/4 cup white whole wheat flour or gluten free flour of your choice

1 cup oats (old fashioned or rolled)

pinch of salt (I use sea salt)

1/2 teaspoon ground cinnamon

2 tablespoons olive oil

2 tablespoons butter (or dairy free butter like Earth Balance), cut up into small pieces

METHOD:

Preheat oven to 400 degrees.  Toss the fruit with 2 tablespoons (or more to taste) of the maple syrup and lemon juice.  Spread out into an 8×8 baking dish.  Mix the flour, salt, cinnamon and oats in a large bowl.  Stir in remaining maple syrup and the 2 Tablespoons of olive oil.  Spread the topping on top of the fruit.  Scatter the butter pieces on the top.  Bake until the topping is golden brown and the fruit is bubbling, about 30 minutes. Serve with homemade whipped cream or ice cream for an extra treat.  Or, heat up leftovers in the morning and eat for breakfast with yogurt.

NEW RECIPE! Spicy Chipotle Salmon

On By Cultivate WellnessIn Cooking, eating, health, Health and wellness, Kids, Nutrition, Recipes, wellness2 Comments

Salmon finished chipotle

We all know how good salmon is for us, especially when it’s wild caught off of the coast of Alaska. It’s full of essential Omega 3 fatty acids (the good kind of fat that keeps your brain and heart working well).  It’s high in protein, too.  I make salmon at least once a week and I love trying new recipes to keep it fresh and interesting.

I decided to try this recipe posted by my friend Pronto Pup. He is a much funnier (and profane) blogger than I ever hope to be but he’s also a great cook.  It’s fun to read his cooking blog for new ideas.  He’s got kids around the same age as my daughter, so I get good insights into what recipes might be “child friendly”. My daughter is a pretty adventurous eater but anything spicy still can be hard for her to eat. He observed that this salmon recipe was a bit too spicy for his kiddos so I toned down the crushed red pepper in my version and my daughter really enjoyed it.  I think she prefers my lemon pepper garlic version but she still ate a good amount of this.

The original version is posted here (thanks Little Spice Jar!).

I did one thing slightly different than directed, which was to brush about half of the chipotle sauce onto the salmon before cooking and then reduce the sauce even further on the stovetop to use as a glaze after the salmon was finished.  The glaze was too strong for my daughter but my husband and I really liked it.  It had a full lime/honey/chipotle flavor and added some extra moisture to the fillet.

Butter sauce for salmon
Here’s the sauce as I’m incorporating the butter. It’s really rich and yummy.

The preparation for the salmon is so easy, and cooking it was pretty foolproof.

Salmon waiting to be baked
The salmon prepared with chipotle butter sauce and lime zest. Just wrap it up in the foil and bake in the oven. I love that I didn’t have to clean a roasting dish afterwards.

I usually make a roasted veggie on the side but since I was making dessert (check back for the recipe and review on that!) I felt pressed for time and did corn on the cob and frozen green beans instead.

I will absolutely make this dish again and can’t wait to try tweaking the flavors a bit next time just for the fun of it.

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

On By Cultivate WellnessIn Cooking, eating, health, Health and wellness, Kids, Nutrition, Recipes, wellness3 Comments

chickpeas roasted up close

The poor chickpea.  It gets such little respect. No one can even agree on what its name is.  Is it a garbanzo bean?  Is it a chickpea?  No one really knows.  But before you give up on these little legumes, you should know  they are versatile and yummy and full of goodness.  For instance, 1/2 cup of chickpeas have both 6 grams of protein and 6 grams of fiber.  The average adult needs about 24-35 grams of fiber a day depending on how many calories a day you consume.  And while the amount of protein you need is widely debated, it is a good idea to consume a good-quality protein at least 3-4 times a day to keep your blood sugar in check.  I was recently told that my afternoon carb cravings were a result of too little protein in my diet.  I am not sure if that is scientifically sound advice or not, but I have noticed that when I add a protein rich afternoon snack, I don’t feel the need to hoover a bag of Goldfish crackers. 

Roasted chickpeas are so easy to make, and don’t let the fact you have to turn on your oven scare you off of this recipe.  I make these a lot on weekends because I am home puttering around.  Here’s how it works:

INGREDIENTS:
1 15 oz can of chickpeas (double or even triple the recipe if you’re feeding more than just a few people)

Olive oil

Salt/pepper/garlic salt/garlic powder/cumin/cinnamon/whatever spices you want to use (don’t use all of these together, that would be nasty)

METHOD:

Preheat oven to 350 degrees.

Rinse and drain the chickpeas well in a colander.

Spread out onto a baking sheet, and blot dry with a clean towel or paper towels.

Drizzle about 1-2 T of olive oil over the chickpeas and shake the pan to coat.

Sprinkle salt, pepper and whatever spices you want on the chickpeas.  If you are using cinnamon you might want to skip the salt and pepper.

Bake at 350 degrees for about 20 minutes, and then shake the pan or use a spatula to move the chickpeas around so they evenly bake.

Bake for another 10 minutes or so, until golden brown.  The outside should be crispy and the inside should be tender.

Good luck keeping them around for more than a few minutes!

Until next time…

Easy Roasted Sausage and Veggies

On By Cultivate WellnessIn Cooking, eating, Health and wellness, Kids, Nutrition1 Comment
sausage veggies from above
Lots of vegetables and a little bit of sausage

You know those nights where you want to make a hearty and healthy dinner for your family, but with minimal effort and fuss?  This is the dish for those nights.  You will want to put it in your weekly rotation.  It’s so versatile because every time you make it, it comes out a little different.  You can experiment with unique spices, veggies, sausages. You can even make it completely vegan with some sausage made from vital wheat gluten (I find mine at Whole Foods).

My friend Linda first told me how she would make this super easy and delicious meal for her two sons and husband on a regular basis.  That same night I went home and make it for my family, and sure enough it was a big hit.  Not only that, but it’s economical as you can use less sausage than if it were the main event.  Save money by using in-season and local veggies (which are always cheaper than meat anyway).

This is what you do.  Go to the store and purchase any pre-cooked sausage that looks good.  I usually buy an organic version of chicken apple sausage since that’s what my 10 year old daughter loves.  But any kind of sausage will do.  Cut it into rounds and place in a rimmed baking sheet.  Forage in your refrigerator and pantry for whatever vegetables you have on hand for roasting (or pick some up when you grab the sausages).  Tonight I used mushrooms, potatoes, asparagus, onions, carrots and cauliflower.  Chop and place the veggies in the same baking sheet, and mix everything up.

Liberally drizzle olive oil over the whole thing.  Season with whatever feels good at the time.  For me it’s always salt, pepper, garlic powder.  Then I’ll add whatever else I feel like, which tonight meant rosemary and chives.

sausage veggies uncooked close up
There’s so many veggies in here!

Stick in the oven at 450 (or lower if you have more than about 45 minutes) to roast. Use a fork in the most dense vegetable from time to time to check doneness.  Serve with warm bread and fruit for a complete meal.

When it’s done, let cool and watch it disappear.  For larger families you may need two or even three baking sheets. One works for my family of three with my husband and daughter always going back for seconds, and we end up with extras to spare for leftovers.

sausage veggies cooked
Sausage and veggies all roasted and delicious.

NEW RECIPE! Grilled Salmon with Grilled Lemon Vinaigrette

On By Cultivate WellnessIn Cooking, eating, health, Health and wellness, Recipes, wellness3 Comments

I continued making my way through the It’s All Good cookbook this evening with a grilled salmon recipe.  I bought salmon at the farmer’s market  a couple of weeks ago from a man who catches it himself from the waters off of Alaska and packages it right on his boat.  Then it’s flash frozen.  He told me that when I’m cooking it, it should smell like the ocean and not fishy.  Well, he was right.  It smelled fresh and tasted even more delicious.  It was definitely a quality piece of fish.  I served it with roasted Brussels sprouts and quartered potatoes.

salmon grilling
Love the color of fresh salmon

The recipe was so simple even a tween could make it.  I think I’ll be teaching my almost 11 year old this one.

Salmon (the wild-caught kind from the Atlantic ocean has the highest concentration of Omega 3’s) is so healthy for you.  Omega 3 fatty acids are wonderful for heart and brain health.  They also promote  healthy joints and skin, and reduce the risk of heart disease.  According to the American Heart Association, adults should have two servings of omega 3-rich foods per week.

GRILLED SALMON WITH GRILLED LEMON VINAIGRETTE (adapted from the It’s All Good cookbook)

INGREDIENTS:

  • Four 6-oz salmon fillets or one large fillet of equitable size
  • 2 T olive oil for grilling, plus 1/2 cup for the dressing
  • Sea salt
  • 2 lemons, cut in half
  • 2 tablespoons fresh chopped parsley or cilantro
  • 2 tablespoons chopped chives (I like the Lighthouse brand of dried chives in the off-season)
  • Black pepper
  • Garlic powder

METHOD:

  • Heat a grill pan over high heat.  Add the fish, skin side down and drizzle with the 2T of olive oil. Sprinkle with salt and garlic powder.
  • Cook until firm, about 4 minutes on each size.  After you flip the first time, add some fresh black pepper and more salt and garlic powder.
  • At the same time, grill the lemons, cut side down.  Watch them and remove when they are softened and the flesh has darkened.
  • When the salmon is done, transfer to a platter and let rest.
  • Squeeze the grilled lemons into a bowl that already contains the 1/2 c olive oil and chopped herbs.
  • Serve salmon with the dressing on the side
lemon grilled
I’ve never grilled lemons before but I love the sweetness they take on.
roasted veggies
It’s hard to go wrong with simple roasted potatoes and Brussels sprouts.
Salmon plated
The finished meal.

I think we will have to make the granola next — it’s back-to-school and we are needing some quick and healthy breakfast options.

Until next time!