Tag: wellness

Japanese Meatballs — Review and Recipe

On By Cultivate WellnessIn Cooking, eating, Health and wellness, Kids, Nutrition, Recipes10 Comments

meatballs and sauce

As you might already know, I’ve committed to cooking my way through Gwyneth Paltrow’s newest cookbook It’s All Good: Delicious, Easy Recipes That Will Make You Look Good and Feel Great. This, by the way, is a huge statement.  These recipes will make me LOOK GOOD?  AND FEEL GREAT!? I feel like I should take before and after photos or something.

We last made Vegetable Potstickers that were a huge hit.  We ate those up very quickly.  To summarize the experience: they weren’t super difficult to make (although they weren’t easy either) but were very messy.  I was looking forward to making the Japanese Meatballs because they looked much easier and less messy to make.  Plus we like meatballs.

With some help from my blog readers, I decided that I am allowed to make substitutions to recipes as I see fit.  My good friend Becky pointed out that I was actually doing my readers a service by suggesting substitutions and tweaks that other busy people might also appreciate.  Take, for instance, the Chinese Five Spice Powder called for in the dipping sauce.  I really dislike the taste of this particular spice blend.  My sister in law told me that she hadn’t ever heard of it and could I please recommend something different.  I’m thinking that a lot of other people probably don’t have it on hand.  So, I made the Hoisin Sauce without the spice powder thinking that I could taste it and add something back if I thought it needed it.  Turns out the Hoisin Sauce tasted phenomenal without it.  So, there you go. Another substitution came in the form of using turkey rather than chicken, because the grocer was out of ground chicken.

Here’s the recipe, adapted:

MEATBALLS

1 lb ground turkey or chicken (or beef or lamb or any combo you prefer)

1/2 teaspoon salt (I like sea salt)

1/2 teaspoon pepper (Gwyn would say freshly ground, I say use whatever)

1 garlic clove or more if you love garlic, finely minced

1/2 teaspoon ginger powder or 1 teaspoon fresh grated ginger

1 tablespoon soy sauce (low sodium if possible)

2 teaspoons real maple syrup

meatball spices
Look at these beautiful spices and ingredients.

METHOD:

Mix all ingredients in a bowl with your hands and form into small balls.  Bake at 400 degrees for about 20 minutes but keep an eye on them.

Hoisin Sauce (recipe below)

1 tablespoon canola oil

1 garlic clove, minced

1/4 cup miso paste

1/4 cup real maple syrup

2 tablespoons rice vinegar

METHOD:

Heat oil in small saucepan over medium heat, add garlic and cook about 30 seconds.  Add the rest of the ingredients and whisk to combine.  Bring to a simmer and cook, whisking constantly for a couple of minutes.  Let cool and serve.

A couple of notes about the meatballs: there are no bread crumbs in there.  Gwyneth is gluten-free (of course she is.  I mean, obviously) So when you are shaping them they have a very soft, sticky, almost doughy consistency.  See?

uncooked meatballs
Uncooked meatballs

Not to worry, they bake up very nicely.  The recipe states you can bake, pan fry, grill or however-you-want these meatballs but gave no directions for any cooking, so I looked it up and decided I’d bake mine at 400 degrees for about 20 minutes.  Check every few minutes to make sure they aren’t being overcooked. 

The result was that my family really enjoyed them, the sauce was my favorite part (visually, it isn’t beautiful — My daughter and I thought it looked like apple sauce, and my husband assumed it was a peanut sauce). I would definitely make these again and double or triple the recipe for freezing.

Stay tuned for the next recipe!

LET’S GET OUT OF HERE!

On By Cultivate WellnessIn Health and wellness7 Comments

The Japanese have a word that describes time spent in nature — it roughly translates to the phrase “forest bathing”.   It essentially encapsulates fully immersing yourself in the experience of being in nature.  You are “bathing” in the trees, the branches, the leaves, the sounds, the smells.  It might sound completely woo-woo but hold on a second — there is really something to it.

My favorite place to walk my dog Sammy. It’s right in the city and I can feel myself relax when I’m there.

Back in the 1980’s a neurobiology researcher named Robert Ulrich discovered that when hospital rooms had a view of nature, the patients healed faster than those that didn’t. Newer research has found a link between walking in natural settings and less depression and anxiety.  Not to mention we all know being outside and walking helps us stay active and fit.  Adding a natural component means we can also reduce our stress levels (which can lead to further health benefits).

A new program called ParkRx is seeing pediatricians and other physicians literally prescribing time in nature to their patients who are sedentary, obese or overweight and suffering from the repercussions, like asthma.  As one doctor said “Park Rx, therefore, serves two purposes: (1) to help create a healthier, happier society, and (2) to preserve and create more natural places through our next generation of environmental stewards, conservationists, and activists.  Giving children time in Nature to explore, especially through unstructured play, is essential to their overall development and well-being.”  I would add that giving ANYONE time in nature is essential to our well-being.

The photo above shows my daughter and her pals at the end of a two week horse camp. She comes home each day filthy and exhausted but so happy.

I have a friend who works for the USDA Forest Service in Arizona and he literally sleeps under the stars many nights.  His job is building trails and directing a team of employees and volunteers.  His Instagram account is stunning, and I can feel myself physically relax at just the sight of his photos.  It is such an amazing thing to see how being outside in the elements day after day contributes to his health and happiness.

Sunset at Camp
One of my friend Andy’s stunning shots of his adventures on the trail. This one is called Sunset at Camp.

So, if you are trying to add some healthy habits to your lifestyle, I would strongly suggest starting by finding time to be in nature several times a week.  If you are starting at no times a week, try just adding one or two.  If you are in an urban environment, find a tree.  Any tree.  Pay attention to how doing this makes you feel.  Do you breathe more deeply?  Do your shoulders become unhunched?  Can you feel your heart rate slow down? Take advantage of this totally free health benefit, and encourage your children to do the same.

Until next time!

I’VE BEEN NOMINATED FOR A LIEBSTER AWARD!

On By Cultivate WellnessIn Health and wellness4 Comments

Liebster Award

Being a blogger for such a short time, I was thrilled to be nominated today for a Liebster Award! What a fun surprise.

Thank you Jan Baillargeon of Loved And Nourished for the nomination! I really have enjoyed reading your blog and seeing all the adorable photos of your baby girl, the wonderful meals you prepare, and the love you have for your family.

A Liebster Award is an online award originally given by more established bloggers to bloggers with less than 200 followers who post worthy, quality material. If the blogger accepts the award, s/he then nominates a few more favorite bloggers waiting for their awesome stuff to be “found” and thus the chain continues. Click here for a  description of the Liebster Award and what goes into accepting it, nominating others, and keeping the awards flowing to others.

The Rules
1. Thank the Nominator.

2. Display the award.

3. Nominate 10 more bloggers with 10 new questions.

4. Answer the questions provided by the Nominator.

5. Notify the Nominees.

10 Questions Answered

What do you hope to accomplish with your blog?

I really am passionate about helping other people realize that they don’t have to be perfect in order to be well.  There’s room for treats and indulgences and mistakes.  I am passionate about meeting each person exactly where they are. And I want to get people excited about health and wellness.

What’s your favorite blog post you ever wrote? (link it here)

It definitely is the Vegetables Schmegetables post.  It really illustrates how even with the best of intentions, kids of nutrition and wellness enthusiasts still give up their veggies sometimes. I am far from perfect.

What is the best piece of advice you have been given?

Be your authentic self.

What’s your favorite smell?

Pine trees in winter.  Followed closely by a fire in the fireplace.

What is your best advice for a new blogger?

Don’t try to be anyone else.  Write with your authentic voice.  Pick topics you are enthusiastic about.  There will always be someone who shares your enthusiasm.

What are three things still left on your bucket list?

Skydiving, attending a Presidential swearing-in, running a 10k

What is your favorite meal of the day?

Dinner.  It’s when my family is gathered together after a long day.

If you could give your 18 year old self one piece of advice, what would it be?

BREAK UP WITH HIM!

What are three words your best friend would use to describe you?

Funny, resourceful, kind.

What is your favorite memory of this past year?

Showing my daughter I could overcome my fear of waterskiing.

10 Questions for Nominees

  1. What is the inspiration behind your blog?
  2. What’s your favorite thing to eat/favorite recipe?
  3. What would you tell your high school self?
  4. What do you hope to achieve with your blog?
  5. Where is your favorite place to visit?
  6. If you could do one thing over in your life, what would it be?
  7. What is your favorite sport/activity to participate in?
  8. What movie could you watch over and over again?
  9. What are the 3 things you hope to accomplish this year?
  10. What wisdom can you share with brand new bloggers?

Here are the blogs I’ve chosen as Nominees (in alphabetical order)

Bananas Over Nutrition

Cooking Without Limits

Food Is Life

Get Your ‘Tox Off

Homemade Health

Legumes and Layettes

Mod Nutrition

Organic Baby Roots

Swift Fit Kitchen

Zag Bites

Weekend Cocktails –Blueberry Balsamic Liqueur 

On By Cultivate WellnessIn cocktails, Cooking, Health and wellness, Recipes4 Comments

blueberry_smash_646

Last year for my birthday my good friend Angie gave me a cocktail “cookbook” called Homemade Liqueurs and Infused Spirits. She knows me so well. I love a good cocktail. You know, antioxidants and resveratrol and all.  I had a lot of free time today with my 10 year old being in camp and so I decided to try my hand at the Blueberry Balsamic Liqueur.  What I love about making my own is that I know exactly what’s going in there.  Did you know that liquors aren’t required to have labels with their ingredients or any nutritional information?  They can put whatever they want in there and you wouldn’t know.  So, sometimes it’s nice to make your own.  I have more blueberries than I can handle right now (see my previous post about my kiddo going on a produce strike) so the Blueberry Liqueur seemed like a great choice.  The following recipe is inspired from the original in the book.  You take the blueberries, muddle them with the simple syrup, and then add in the vodka, wine and balsamic.  Put the lid on it, store it in a cool dark cabinet for a week, and when you take it back out, strain the mixture with a mesh strainer into a clean container. Seal it up, store in a cool dark cabinet, and use within 1 year (if it lasts that long).
Ingredients:

  • 2 pints fresh blueberries OR 1.5 lbs. frozen blueberries, thawed
  •  2 cups simple syrup (2 cups sugar stirred together with 2 cups water in a sauce pan over medium high heat, brought to a boil and then let to cool)
  • 2 1/4 cups vodka (I absolutely love Prairie Organic Vodka made right here in Minnesota)
  • 1 cup fruity red wine like Merlot or Cabernet
  • 1/4 cup balsamic vinegar

CHEERS!

Let’s Take Back Our Health and Vitality!

On By Cultivate WellnessIn UncategorizedLeave a comment

My name is Melanie.  I am a mom and nutrition enthusiast who gets excited about exploring new ways to nurture my (and my family’s) health, well-being and happiness.  I believe that we can assist our bodies and minds in being their healthiest through the use of:

  • Healthful and nutritious food
  • Exercise
  • Nurturing activities that make us feel good and reduce stress (massage, meditation, yoga and acupuncture are some of my favorites)

This DOESN’T mean I eschew going to the doctor or taking western medications when needed.  I am a firm believer in using knowledge and expertise from both sides.  I am forever on a journey to find a healthy and balanced mix of these two disciplines.

I’m increasingly worried about the state of our health in this country.  Although information and knowledge about the causes of obesity and ill health abounds, the rates of obesity and its accompanying diseases like diabetes and cancer continue to rise.  I love a good juicy burger like the next person, and I don’t believe in full-on deprivation of “fun” foods, but I also firmly believe it’s time to take the reins of control into our own hands and do what’s right for our and our families’ health and our wellness.  I believe we can cultivate a healthy balance in our lives, one which allows us to enjoy delicious tastes and textures but also guides us in the direction of balance and vitality.

Let’s do this together! I recently embarked on a Nutrition Consultant program through Bauman College.  I cannot wait to share all I learn with you!  We will focus on eating for our overall health, and there will be lots of information on disease prevention, chronic disease management through nutrition, mental health and more.  I will post recipes, ideas, inspiration, studies, articles and anything else I think will help you on your journey towards better health.  Join me, won’t you?