Tag: recipes

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

 

Friday Cocktails: The Caipirinha!

On By Cultivate WellnessIn cocktails, Cooking, Health and wellness, Recipes, summer3 Comments

Friday Cocktails

This week I’m putting my obsession with watching Stranger Things (can we talk about that show at a later date? I mean, DAMN) and Gilmore Girls on the back burner for the XXXI Olympiad in Rio. I’m trying not to think about the disgusting lake water and uninhabitable athlete villages and instead focus on all the amazing stories of trials and tribulations that suck me in and make me cry. Oh, and also the level of athleticism is ridiculous. Fun fact: did you know Usain Bolt has never run a mile? Like, never? It’s too “far”.  So essentially I am a better runner than Usain Bolt.

Tonight we are going to a get together with friends to watch the opening ceremonies. Just as I was about to text my friend and ask if we should make Caipirinhas, she texted me first and asked the same thing. So yeah, it’s happening. Hashtag great minds think alike. You should also know it’s pronounced Kai-Pee-Reen-Ya. I have been pronouncing it all wrong in my head all these years.

This traditional Brazilian cocktail is reminiscent of a daiquiri, but the limes are muddled at the bottom of the glass and kept in. It uses a traditional Brazilian rum made from the fermented juice of sugarcane (rather than molasses as in the most other rums).

If you want to make your own at home, here’s the recipe.

Caipirinha2

CAIPIRINHA

2 fl. oz. Cachaça (pronounced Ka-Shah-Suh, like a woman’s beautiful exotic first name)
Half a lime, quartered
2 tsp. Sugar (preferably raw or turbinado sugar) or .5 fl. oz. simple syrup (click to learn how to make your own.)

Add lime wedges and sugar to a rocks glass. With a muddler (or the end of a wooden spoon if you’re simple folk like me) press down and crush the limes to release the juice and the oils from the peel. Add ice, then cachaça and stir the drink. Add more ice if desired.

Viva! Saúde! 

You might also like:

Friday Cocktails! The Hot-As-Heck Margarita

Friday Cocktails: The French Pear

 

 

 

 

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!

 

Friday Cocktails! The Hot-As-Heck Margarita

On By Cultivate WellnessIn cocktails, Cooking, Recipes, summer7 Comments

Friday Cocktails

If you live in the U.S. chances are you’ve endured one of the hottest weeks in a very long time.  Here in the north, we’ve had 115 degree heat indexes with dew points that make it nearly unbearable. I grew up in Phoenix, when 115 degrees was par for the course. But when you add oppressive humidity it becomes an entirely different ball of (melted) wax.

On days like today I feel like we all deserve a fun drink recipe to help usher in the weekend.  Today I’m featuring Hot-As-Heck Margarita recipe to accompany our equally hot weather. It is said that spicy foods actually cool you down internally by stimulating the heat receptors in your mouth, which enhance circulation and in turn causes you to sweat. So, you know, drink up.

*Disclaimer: you actually need to drink a lot of non-alcoholic and non-caffeinated drinks to stay hydrated when it’s hot.  Be smart!

Margarita

HOT-AS-HECK MARGARITA

Ingredients

Method:

  1. Pour enough salt onto a small, shallow plate to cover the surface. Use a wedge of lime to wet the rim of two margarita glasses.
  2. Fill glasses with ice.
  3. Pour the tequila, triple sec, lime juice, agave nectar or maple syrup, and jalapeno into a cocktail shaker over ice. Cover, and shake vigorously until the outside of the shaker has frosted. Strain into the prepared glasses, and garnish with lime wedges to serve.

Happy Weekend!

You might also like:

Friday Cocktails: The French Pear

Friday Cocktails: The Great Gatsby

Weekend Cocktails! Brandy Old Fashioned

 

Midweek Mashup

On By Cultivate WellnessIn Cooking, exercise, family, health, Health and wellness, Kids, Recipes, summer4 Comments

MIDWEEK MASHUP

AHHH, Summer.  Those endless, lazy days when you have all the time in the world to cook and bake and harvest the vegetables you’ve lovingly grown in your backyard….

Vegetable_Cart_in_Guntur

HAHAHAHAHA.  Why do I always think this is what summer will be?  When it’s January and 20 below and I need something to help get me through those frigid dark days of winter, this is the image that sustains me. But, let’s be honest. It’s TOTAL BULLCRAP!

Summer is busy and frenetic and essentially consists of me shuttling my 11 year old to and fro. In Minnesota the weather is warm for only a short time, so we also cram as much outdoor activity as we can. Which means the house is messy and the chores don’t get done and there’s constantly flip flops and sunscreen scattered everywhere. And now for some inexplicable reason we have a problem with flies. Also, my tomatoes aren’t growing well and the dill never even came up and I can’t even get my geraniums to stay alive. But, you know, SUMMER. So anyway…families still need to eat.

That’s why I like these strategies for putting dinner on the table in a shorter amount of time.  Because everyone’s busy!

You now what else falls off during the summer?  My workouts. Sure, I golf a ton (I always walk and carry my bag, so there’s that). I’ve been getting to barre about once a week as well. But there’s no routine and it can’t be counted on. I’ve done this 7 Minute Workout by the New York Times in the past and love it. It’s challenging and works my whole body. It’s perfect for anywhere, including when you travel. Knock it out once a day and you’ll feel stronger in no time.

And finally, here is my all time favorite summer recipe for Caprese Pasta. I make it once a week and it’s so easy. When tomatoes and basil are in season, it is so fresh and delicious. Everyone likes it and it’s easy to throw together at the last minute.

Enjoy the rest of your week! As always, please leave a comment and share this post if you like what you read!

 

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

 

 

 

 

Friday Cocktails: The Great Gatsby

On By Cultivate WellnessIn cocktails, Cooking, Recipes6 Comments

Friday Cocktails

Writing this blog is so hard.  I mean, just last night I was sitting in a bar asking the bartender to “Surprise me!” and make me something fun and summery.  All for the sake of this blog.  I know, right?!

I have been wanting to bring you weekly cocktail recipes on Fridays so you can go into your weekend with some fun new ideas.  I absolutely love trying new cocktails.  It’s one of my favorite things to do.  But, it’s challenging to make a new cocktail each week without totally breaking the bank buying all the ingredients.  Orange bitters, Angostura bitters, cointreau, curaçao, simple syrup, not to mention all that actual liquor.  I said as much to my blogging friend and blogging co-conspirator K.C. (her blog Word Savvy is so great) and she recommended I just go out and order the drink.  It’s like the heavens opened up and the angels sang.  The idea was that good.

So back to last night when I asked the bartender to surprise me, and out came something called The Great Gatsby.  Made from three simple ingredients: grapefruit juice, Lillet Blanc, and vodka, it was light and a tad sweet but not overly so.  The flavors were bright thanks to the citrus. It was refreshing and easy to drink after a sweaty round of golf. If you want a sweeter cocktail you could add a few drops of simple syrup or a sugared rim. My bartender served it up in a martini glass, but you could also serve it in a stemless wine glass with ice.

Overall I give it an 8/10 and will probably buy some Lillet Blanc so I can make this easily at home.  It would be a fun alternative to a vodka tonic and just as easy to make. Here’s the recipe:

INGREDIENTS:

  • 1 ounce vodka
  • 1 ounce Lillet Blanc
  • 2 1/2 ounces freshly squeezed grapefruit juice

METHOD:

Fill cocktail shaker halfway with ice. Add vodka, Lillet Blanc, and grapefruit juice. Stir until cold. Strain into ice-filled glass. Garnish with a lemon or lime twist.

So, three cheers for the Great Gatsby!  Happy Weekend!

Cocktails! Prickly Pear Margaritas

Weekend Cocktails! Brandy Old Fashioned

 

 

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

Easy Posole

On By Cultivate WellnessIn Cooking, diet, eating, health, Health and wellness, Nutrition, Recipes6 Comments

Is it warm and sunny where you are today?  We have finally been gifted with beautiful spring weather and it makes me so happy.  I’ve got the sudden urge to spring clean the house from top to bottom.  It happens every year about this time.  The trouble is finding time in the day because I just recently started a new consulting gig from home on top of my course load for my Nutrition Consultant degree.  And golf.  It’s practically the only thing I think about in the warm months.  What is your obsession/hobby/thing that brings you joy?  I’d love to hear about it!

This week I made another Gwyneth recipe from her book It’s All Good. Ever since returning home from Arizona I’ve been craving all the flavors I grew up with.  Jalapeños, chiles, hominy, avocado.  Spicy and fresh.  Gwyneth wrote that her chef made this soup for her on a cool summer day when she wanted something warm but still light.  BTW, if you are wondering what hominy is, read this very informative article entitled “What The Hell Is Hominy, Anyway?”.

So this week I picked up the phone to call my personal chef and then realized, whoops! I don’t have one.  Darn.

I used my own two hands to make this soup and was delighted with the flavors.  It is indeed light and fresh, but still comforting.  It’s full of antioxidants because of all the veggies and herbs. Hominy is high in fiber, low in fat, and is a whole grain. And as made, this soup is vegan.

Some changes I would make: 1)At least double the recipe.  It barely made enough for four regular people. 2)Add at least one additional can of hominy to the soup.  It came out lacking a little bit of heft.  My husband pointed out more hominy would make this soup even better. I should also mention that when I told my husband I was making hominy he thought it was a kind of fish.  Bless his Indiana-bred heart.  3) If you have spice-averse children, omit 1/2 the jalapeños and let people add them at the end. 

Otherwise, I would say this soup is fantastic and just the perfect thing for a day when you feel like eating something that is simultaneously warm and light.  If you want to add some shredded chicken or pork I bet that would taste good too.

INGREDIENTS:

6 tomatillos: peel the papery layers off, rinse, and chop them (throw away the papery outside)

1 large red onion, roughly chopped

2 jalapeños, chopped (remove the seeds for less spice)

olive oil

sea salt

4 cups vegetable stock (I love Better Than Bouillon which I find at the grocery and even Costco)

A few sprigs of cilantro

28 oz can of hominy, drained and rinsed (I personally would double this amount)

GARNISH:

Ripe avocado, diced

Cilantro

Chopped scallions

Sliced radishes

Lime wedges

Anything else that tickles your taste bud fancy

METHOD:

Preheat oven to 450 F. On a large sheet pan, toss the tomatillos, onions and jalapeños with enough oil to coat.  Add a large pinch of salt. Roast for about 20 minutes, stirring occasionally, until soft and a little browned.

Transfer the veggies and about 1 cup of the stock into a blender to puree until completely smooth.  If using an immersion blender like I did, you’ll need more than 1 cup of liquid so it doesn’t splatter.

Add the vegetable mixture along with the hominy, rest of the stock and cilantro to a large pot.  Bring to a boil and then lower the heat to simmer for at least 15 minutes. Season to taste.

Remove the cilantro stems and discard.  Add garnish and enjoy!

posole

 

 

Quinoa with Roasted Butternut Squash

On By Cultivate WellnessIn Cooking, diet, eating, health, Health and wellness, Nutrition, Recipes5 Comments

It’s been a while since I posted a Gwyneth recipe here.  Her flawless face on the over of her cookbook (It’s All Good) has been staring at me with reproach for weeks now.  Months even.  If I were anything like Gwyneth I would have not let this much time pass and furthermore, in that amount of time, I would have also made my own line of beauty products and have experimented getting stung by bees as a beauty treatment.

So this weekend I cracked open the cookbook and picked a recipe for which I had all the ingredients already.  I love when that happens!  I needed to eat a healthy and filling lunch before playing golf so I went with the quinoa with roasted butternut squash.  It seemed like the perfect easy and healthy option.

By now you probably know how I feel about Gwyneth (we’re frenemies, FYI).  The truth is, her recipes have never steered me wrong.  I haven’t found one that wasn’t delicious yet.  The Braised Chicken With Green Olives is most definitely my favorite.  Just last night my friend  and fellow food blogger ProntoPup reminded me how good that dish is.  It’s kind of fussy to make, but you are handsomely rewarded at the end.

This quinoa recipe isn’t fussy, and I would rate it a solid 7 or 8.  It’s not fancy, it does the trick.  It makes a fabulous lunch or dinner side dish.  And it’s super healthy.  And for a Monday isn’t that enough?

QUINOA WITH ROASTED BUTTERNUT SQUASH

img_2809

INGREDIENTS:

1 package frozen butternut squash

olive oil

sea salt

1 tablespoon lemon juice

2 cups cooked quinoa (use directions on the package)

3 scallions, chopped (I like to use the whole scallion, not just the whites and light green parts)

1/4 cup chopped parsley

METHOD:

Preheat oven to 400 degrees.  Place butternut squash in a rimmed baking sheet and drizzle with about 2 tablespoons of olive oil and a pinch of salt and stir to coat.  Roast until browned (about 20 minutes).

While roasting the squash, whisk together the lemon juice with about 3 tablespoons of olive oil and a healthy pinch of salt in a large mixing bowl. When the quinoa is finished, incorporate that in with the dressing, scallions and parsley.  When the squash is finished roasting, place it on top the quinoa mixture.  Add some extra scallions and parsley to the top to garnish.

 

ENJOY!  Please let me know what you think by commenting! And I wouldn’t hate it if you shared my blog with all your friends and loved ones.