Category Archives: Food

Nutrition Inspiration? Here are 3 to try!

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In a food rut? Same recipes? Same ingredients? Feeling stuck in some unhealthy habits with food? Hard to break out and feel inspired to try something new?

I want to share a few of my new favorite food and drink inspirations! Healthy nutrition is yummy, fun and easier than you think!

1. Coffee:

Adding sweetener and or milks/creamers ( dairy, soy, coconut, almond etc) sometimes does not promote our health goals.

Instead try adding an oil to your coffee (yes, oil), coconut oil or ghee (also known as “bulletproof” coffee).  Blend it up in a blender and you’ve got yourself a special coffee drink. It foams up so beautifully! Tasty at home treat that is easier on the wallet and much better for you!

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Look at all that foam in the blender! YUM!

That is also a favorite breakfast pictured too. Fried eggs, bubbies sauerkraut, salsa(under the eggs, sorry) and spring mix! Salad: it’s what’s for breakfast!

2. Breakfast: 

Are you on the go? Here’s a breakfast recipe that has me hooked! Prepare ahead of time and grab when you need a quick meal! You can either make it into a casserole or muffins — like I did.

The other changes I made were to use seasoned Italian Sausage (found in the deli section of WholeFoods), because they don’t add any sugar to it (I haven’t found a breakfast sausage that doesn’t have added sugar, yet).

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(Yes, I’m a messy cook)

I swear you don’t even wonder where the cheese is. 😉 Hubby and baby approved!

3. Veggies, Veggies, Veggies:

We always need more veggies. Sometimes it’s a challenge to find new ways to interest our taste buds.

Roasting veggies is a quick way to get them on your plate! Change up the spices! I love roasting, broccoli, cauliflower, peppers, onions, carrots, sweet potatoes, etc. Set the oven to 400 degrees and timer to 20-30 min. Sprinkle with oil and seasoning of your choice.

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Coleslaw – Lime, cilantro, cabbage (can add carrots too), onion, olive oil and some whole30 mayo — simple and easy, you won’t want to go back to store bought mayo. Add spring mix, cucumber and tomatoes and you have a super tasty salad.

Cauliflower Mash – The first few times I made cauliflower mash I was not impressed. Just recently my opinion changed when I found this video and made this version of cauliflower mash – http://youtu.be/9Eb2AGSzD8U (FYI, ErinTheBeast is genius!! Be sure to check out her video “Chocolate shake”)

For those of you who don’t know I just completed another round of Whole30. If you don’t know what that is I would definitely encourage you to check it out. It is the foundation of what began the shift in my life and mind regarding health, food and body image. It’s an education and experience on getting back to the basics of whole food.

For more pictures and recipes of my food and workouts be sure to follow me on instagram! @naturalcrossfitmom

See you soon!

 

 

Essential Oil of the Week – Di-Gize

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How to use the young living, essential oil, Di-Gize?

What’s it good for?

Why should I have it in my essential oil arsenal of natural remedies?

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” This blend may be useful for improving digestive function. The oils in this blend have been found to be beneficial in digesting toxic material and for alleviating indigestion, stomach cramps, upset stomach, belching, bloating and heartburn. “

I have been able to use this blend for myself several times for a queasy stomach. Though the smell is not my favorite (this is where I have to tell you not all oils smell fantastic — they are medicinal too) I cannot deny the help it has given me, either to stop vomiting or prevent the vomit and the pre-vomit belch. ewwww. I know. sorry.

It’s good to have on hand. A no-brainer to reach for when your tummy just doesn’t feel quite right.

Leftovers and Sneaking in more Veggies

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For Thanksgiving I made this recipe for raw stuffing.

Food Babe’s Raw Stuffing Courtesy of Ami @ Home Healthy Market
Serves: 15 – 20
Ingredients
  • 8 cups of pecans soaked for 2 hours, then ground coarsely
  • 4 cups cauliflower shredded to consistency of rice
  • 2 cups carrots diced
  • 1 cups onions diced
  • 2 cups celery diced
  • 2 tbsp extra virgin olive oil
  • 1 tsp truffle oil
  • 2 tbsp dried or fresh rosemary minced
  • salt & black pepper to taste
Instructions
  1. Combine all ingredients into a large bowl and mix

Well, I made a lot. ^ 15-20 servings as you see up above. There was a lot of food at our Thanksgiving meal and so not everything got eaten up. I took most of the raw stuffing home.

I liked the recipe alright but if I made it again I would tweak it ( I’ll be trying the apple, sausage & walnut stuffing next ).

What did I do with all the leftovers? I made a crock pot roast and shredded it all up and added the “raw stuffing” as a kind of filler! Double duty! It made great use of leftovers and extended the meat! The stuffing ended up tasting like the meat! Later on it turned in to BBQ which was even yummier!

Other ways I like to add veggies in meat —

  • Mushrooms & or Zucchini in meatballs or spaghetti
  • Kale/Spinach to Beef or Pork Roast
  • Spinach or Zucchini to Tuna Salad

I love to add veggies to meat. It’s such a great way to get a serving of vegetables and if you’re on a grocery budget meat could always go a little further.

I hope this gives you some ideas of how to incorporate more greens and veggies to your meats! Leave a comment and share some of your meat & veggie tips!

 

 

Think Twice About Pumpkin Spice

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Do you know what’s in your favorite Starbucks Pumpkin spice latte? I have to tell you I am a little heartbroken every time I discover that fake chemicals are in some of my favorite things. Let’s think twice about pumpkin spice.

Just so you know this is not all doom and gloom I have a VERY happy alternative (that can be enjoyed all year long). Read on!

Here’s is a breakdown of what’s in the “Pumpkin Spice Latte”. Thanks to Food Babe (seriously, amazing woman, follow her!)

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Now for the happy part! I have a great way to still get the flavor and yumminess of a Pumpkin Spice Latte, in Organic Essential Oils ( Young Living only).

I make tea or coffee and then add:

1-2 Drops Clove

1-2 Drops Nutmeg

2-3 Drops Cinnamon Bark

2-3 Drop Orange

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(fyi, once purchased, these oils will last forever! You could make your Pumpkin Spice tea, coffee, latte all season long)

Last but not least for a creamy rich finish I add: 1tsp-1Tbsp Trader Joe’s Coconut Cream ( AMAZING).

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Seriously, the most delicious fall drink! It tastes like a splurge but feels so much better because it’s so good for you too!

Would you like to have a healthier version of Pumpkin Spice Latte anytime you want? Click here! 

Eat MORE Veggies!

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When I started to change the way I ate I had to figure out how to eat more veggies at every meal.

I feel like the toughest meal to learn to put veggies with was breakfast! For years breakfast has been a high-carb, load & go of cereals, toasts, bagels, muffins & doughnuts. Yes, eggs, but always with a side of pancakes or french toast. I guess omelettes have always been a good option to incorporate veggies (underneath the bed of melted cheese).

Here are three variations of breakfast veggies I LOVE to pair with my eggs, and fermented sauerkraut(see previous post for details). – no gluten, no dairy. But oh, so yummy.

1. Cabbage Hash – 

– 1/2 Pork Sausage (you can use less meat or no meat, it is used mainly to add flavor to the veggies)

– 1-2T. Coconut Oil

– 2-4 Cups Thinly Sliced Cabbage ( you can make it chunky too, your preference or what you have time for)

*- 1 – Sliced Zucchini

*- 1-2 Cups Spinach

Season to taste with: Salt & Pepper, Oregano, Garlic Powder & Paprika

*optional

Brown sausage first and then add coconut oil & the cabbage & zucchini. I will also add spinach at the end to lightly wilt. Season and serve with eggs and sauerkraut! ( Sometimes when I feel frivolous I add avocado for extra nutrition & a creamy finish). Even if you don’t think you like cabbage you should give this a try. It will surprise you!

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2. Bell Pepper, Onion, Olive Saute –

1-2 Bell Pepper (I like to use red & yellow, green is an option too)

1/2 Large Purple Onion

2-4 Cloves garlic (crushed & chopped)

2 Slices of cooked bacon (great to cook ahead of time)

5-8 Greek Olives chopped up

Season with: Salt & Pepper, Onion Powder, Paprika & Basil.

*Kale would be real easy and yummy to pump up this morning breakfast veggie mix too.

Saute the peppers & onion in coconut oil, then add remaining ingredients. serve with eggs over easy (when I eat this I can almost taste pizza). I think fresh tomatoes would be yummy with this too!

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3. Steamed Broccoli, Brussel Sprouts, Or any Veggies leftover from dinner the night before.

Any leftover veggies are great with warm eggs in the morning. Or just serve eggs on a bed of spring mix!

I hope this inspires you to start your day with more vegetables! I now feel lost without morning veggies! Vegetables are a fantastically nutritious way to begin your body’s fuel for the day — just have to start thinking out of the box.

Veggies aren’t just for dinner anymore! Please share your ways of using veggies in the morning!

breakfast veggies

Adventures with Cabbage

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Many health issues have been helped by the good bacteria in fermented foods. Sauerkraut particularly, has been found to have benefits for multiple gut issues, the brain and more:

1. Leaky Gut – Good bacteria acts to balance gut flora, reduces symptoms
2. Heartburn/Acid Reflux –  Incorporating fermented food daily can alleviate heartburn & acid reflux, improving your stomach acid (which prescription medications suppress). My husband was a no-joke mess with acid reflux before we started eating sauerkraut everyday! 
3. Immune Benefits – good bacteria boosts the immune system
4. Bowel Issues/IBS/IBD: From gas & diarrhea to constipation & ulcerative colitis: bad bacteria within the gut are improved with fermented food by increasing good bacteria, aiding bowel health and reducing inflammation. 
5. Oral Health –  Good bacteria improves gum health
6. Weight Loss– Aids weight loss and boosts energy.
7. Stabilize Blood Sugar– Helps prevent blood sugar spikes and helps diabetes.

Also found to benefit those with anxiety or depression.

 I have also heard some recent studies has been done suggesting fermented foods positively effect autism as well!

  Ready to chow down on fermented sauerkraut, yet?

My favorite brand of fermented sauerkraut (& pickles) is definitely the Bubbies brand. But when you get into eating fermented food for your health the amount recommended to eat daily ranges from 1/2 a Cup to 1 Cup (usually starting out is just a few tablespoons) that amount starts to cut into a food budget. Ask me how I know. *cough cough*

About two weeks ago I gave my best wack at homemade fermented sauerkraut. Here’s how it went: One medium to large head of cabbage (outer leaves washed and removed for later use) sliced thin. Placed into a large bowl. I added a sprinkle of salt with each layer I put in the bowl. I have read some recipes where some measure the salt and some just layer. Either way I think it ends up being around 1-2 Tablespoons of salt. *note good quality salt is important – I used pink Himalayan sea salt.

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I used the flat end of my meat tenderizer at first but eventually found that I just had to get my hands in and squish to really get the juice released from the cabbage.

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Then I packed the cabbage into mason jars and used the outer leaves on top to keep all the cabbage submerged in the salt and cabbage juice brine. Covered with coffee filters to let air help the cabbage ferment. I set them in the cupboard and tried to forget about them (though I did check daily to be sure all the cabbage stayed beneath the brine – I did have to add some more brine).

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On day 5 I tried a bite. I think maybe my kitchen is a little warmer then most ( we don’t have air conditioning ) and so I think it fermented a little faster than I anticipated. I put lids on and slid them into my refrigerator. This batch is not Bubbies. But it’s a start! I am quite happy and please with how simple it was to make on my own. I will make it again and begin tweaking what I did last time and see what changes.

I had a helping this morning with my eggs & it was yummy! Have you made any fermented foods? Any tips to share?

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If you want to make your own you’ll need:

  • A large bowl
  • Sharp knife
  • Cutting board
  • 1 Head of cabbage
  • Salt ( good quality sea or Himalayan )
  • Two mason jars
  • Coffee filters & rubberbands

* also strong hands & patience