Category: Recipe Swaps

Quick and Healthy Summer Meals: Smoothie, Buddha Bowl, and Light Snack

“Plants are infinite – this diet isn’t limiting and there’s so much more to explore! That’s what excites me about it most.” – Denai Moore on the Simply Vegan Podcast

As much as I love to cook, there are days that I am not able to spend as much time in the kitchen as I’d like. As Summer heats up, so does my calendar. Outdoor pickleball is now in full swing, as well as long bike rides and lazy pool days. We love to be outdoors, enjoying the weather and our community, but eating healthy is still important to us. To make things easier this year, I have three staple meals that I prep for, and rely on during the week if my time runs short for cooking. They are all super easy and packed with healthy nutrients to keep us satisfied, healthy, and full.

BREAKFAST:

I need to be on the courts by 8 AM most days and hate to play sports after eating a meal. I don’t believe in skipping breakfast and do need the nutrients to power through my sessions. Most days a simple nutrient-packed smoothie keeps me full and satisfied for hours. In order to be prepared for this breakfast, I always have frozen organic berries on hand, as well as other mixed organic fruit options. I always have a container of green leafy vegetables on hand as well as frozen broccoli florets.

Basic Elements of Smoothie

  • Protein
  • Green vegetables (kale or spinach, sometimes broccoli)
  • Nut milk (unsweetened)
  • Fiber (in addition to what is in the fruit and vegetables, I add 1 date, 1 kiwi, OR 1/2 banana, all high in fiber)
  • Fruit (fresh or frozen berries, I like frozen because it chills the smoothie)
  • Seeds (hemp, chia & flax)
  • Red Beets (cooked)

Breakfast Smoothie Recipe

  • 1 cup of baby spinach in your blender
  • 1 tsp each flax, chia and hemp seeds
  • 1 red beet (I buy the cooked organic ones)
  • 1 cup frozen fruit (I used mixed berries)
  • 1 date
  • 1 peeled kiwi OR 1/2 bananna
  • 1 cup unsweetened nut milk (I use almond milk)
  • 3 tbsp unflavored Complement pea protein (optional)
  • Blend and serve (This will thicken if you don’t drink it immediately due to the chia and flax.)

DINNER:

We eat our main meal of the day at lunchtime, as it’s better for our sleep. We like to eat lighter later in the day, so lunch is our dinner meal. My favorite go-to, easy meal is known as a buddha bowl. Generally, a buddha bowl is an easy to assemble meal, using what you have on hand. Very often people utilize their left over food to ensure nothing goes to waste. In order to be prepared for buddha bowls, you need to have certain items prepped and ready. I like to prepare a cup of farro and store it in a container for use in our bowls. I also love to have some french lentils cooked and ready. Canned chickpeas, black beans and lentils are also great to have.

Basic Elements of Buddha Bowls

  • Base (Whole grains and greens, our favorites are farro, brown basmati rice, quinoa. We also love baby spinach or Japanese kale)
  • Protein (We are vegan, so we use canned chickpeas or tofu)
  • Vegetables (Any you’d like to add in, or have left-over)
  • Sauce (We are oil-free, so I look for vegan recipes and remove the oil)
  • Toppings/garnishes (We use seeds for toppings, flax, hemp, pumpkin, etc.)

How I Assemble the Buddha Bowl

  1. Layer 2 bases at the bottom of your bowl, for example, 1/3 cup farro and 1 cup baby spinach.
  2. Arrange vegetables on top of the grain. (I use leftovers mostly, but my favorites are chopped roasted baby peppers, broccoli, or carrots. As many as you like, I generally select 2. I also like to chop some cucumber to put into my bowl for some added crunch.)
  3. Add your protein. (I select 2, generally chickpeas and grilled tofu.)
  4. Add your toppings (I sprinkle 1 tsp of sesame seeds, hemp seeds, flax seeds, or pumpkin seeds on my bowl.)
  5. Separately, make your dressing, or get your purchased one ready by shaking.
  6. Drizzle 2 tablespoons of dressing over bowl and enjoy. These bowls are so refreshing, especially this time of the year.

SNACK MEAL

Our last meal of the day is something light. In the winter, we eat soup as it’s easy to put together. It is also easy for your body to digest soup before bed. In the warmer months, we often eat a chopped salad with berries, pomegranate seeds, tomato, pistachios, cherry tomatoes and chopped cucumber. We use fresh squeezed lemon juice for our dressing. I purchase a family-size container of organic salad greens. I wash and spin this dry, ensuring to dry the greens thoroughly. I then assemble the salad in a large bowl, or lasagna pan. I like to put the salad together without dressing, so we can grab it quickly during the week. This premade salad lasts about 3 days in the refrigerator without dressing.

As you can see, these three meal options are super easy to prepare and eat during your busy summer days. Of course, you can add in freshly cooked meals as your time allows. Homemade bean burgers are a quick and easy favorite for us. Eating healthy doesn’t have to be hard, tasteless, or boring. Just purchase and prepare a few staple items and you’ll have easy meals available to quickly assemble all summer long. These options are all delicious and the possibilities of ingredients are truly endless as there is so much fresh, seasonal produce to select from.

I hope you enjoy these meals. Please reach out and share some new ideas with me for quick meals. It’s important to stay on track for healthy eating, something that in the past I struggled with. Planning ahead does make things easier for me. Feel free to reach out to me at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below.

Family Memories: Plant-Based Sunday Sauce Recipe

“Food for us comes from our relatives, whether they have wings or fins or roots. That is how we consider food. Food has a culture. It has a history. It has a story. It has relationships.” – Winona LaDuke

I often think of cherished moments shared in the kitchen with my family. The experience of cooking together, not only resulted in delightful meals, but has also forged enduring memories that hold special places in my heart. I can often feel the presence of my mother, grandmothers and aunts when I’m in the kitchen. Sometimes it’s the smells of a favorite recipe that takes me back, sometimes it’s the tastes, but it’s always so comforting to feel them with me. Food can evoke so much joy, both in the preparation of and gathering around the table to eat together.

These days, I’m eating differently and I’ve been challenged to feel that connection. My family recipes all include meat, dairy and eggs, so I’ve been trying to forge my own path in the plant based world without them. I know I am creating new family memories for my children and grandson, but also know my family misses some of our family staples. I’ve been trying hard to recreate those recipes, but it has not been an easy task. I know that it can be done and will continue on this journey and plan to collect the recipe for my children, along with the original family version.

Cooking has always been a big part of our family. When I was young, I used to wake up every Sunday morning and smell onions browning. That’s how I knew it was Sunday and a dinner of traditional German food was on the menu. Roast Pork with Spaetzle or Sauerbrauten with Potato Dumplings were staple Sunday dinners. My grandmother, Maria, would be joining us at the table and sometimes my cousins would join us a well. The table was always set with mom’s china and fancy glasses. To this day, whenever I smell onions browning, it takes me back to those childhood Sundays.

Growing up, my neighbor Rita was also a fabulous cook. Rita was an Italian immigrant, newly in the country and when sitting on the porch of our city row house, I could smell incredible smells coming from her front door. She took me in and taught me how she created her famous Sunday Sauce each week and boy was it fantastic. When I married, I began our own tradition of Sunday Sauce, something that continued up until this January, when I made the final shift to whole food plant based eating.

There have been so many great cooks in my family and life, whose memories are now seared into my heart, attached to the dishes and tables we shared. I wish they were all still physically here with me on this next part of my journey, but know they are always in my heart. I often do feel their presence in my kitchen, their gentle hands guiding and encouraging me forward.

The first family meal I worked on to upgrade, by popular request of my children and grandson, was Sunday Sauce. Gone are the days of cooking it over slow heat with short ribs, sausage and pork ribs. Gone are my famous meatballs, my grandsons favorite, though I would make them for him if he asked, but I prefer not too. I’ve been experimenting with Sunday Sauce for a bit now and think I’ve come up with something that works for us. I am sharing the recipe below and hope you enjoy it. If you change something to make it better, please do share back with me. I am still experimenting with a few things, but believe this recipe is ready to be our families next Sunday Sauce dinner.

I think Rita would be proud of this plant based version of pasta with meatballs. I am working on a different mixture using walnuts and mushrooms as well, but have been pleased with this version. The meatballs are delicious in the air fryer and I don’t use oil when cooking them. The lentils pack a protein punch and I use pasta that is fiber rich and also has protein. I have been experimenting with homemade noodles, but haven’t yet perfected anything there.

I hope you enjoy cooking and playing with ingredients. That is where the memories are made. I hope to create new recipes that embody the essence of our family originals to ensure my family that plant based eating can be delicious, nutritious and healthy.

If you wish to speak with me about this post, or recipes shared, please feel free to reach out to me at laurakump@reclaiminghealth.blog, on Instagram or Facebook, or in the comment section below. Remember, I am newly on this path, so encouragement is always welcome when it comes to recipes and cooking. Thanks for reading and have a great week.

For other cooking posts I’ve written recently, please see Cooking to Nourish Your Mind, Body & Soul and Cookbook Recommendations.

Growing Wings

“There is freedom waiting for you,

On the breezes of the sky,

And you ask “What if I fall?

Oh but my darling,

What if you fly?”

– Erin Hanson

When I was teaching, I absolutely loved being in the classroom. I was first asked to be an Instructional Coach back in my early years of teaching and didn’t want to leave the classroom. My Principal at the time said to me that within my classroom, I would impact the lives of my students for the year they are with me, maybe beyond. If I stepped outside the classroom and worked with educators, I’d have impact on many more students through this work. In the end, I made the transition and loved it, going on to become a Principal a short time later.

My Principal was right in his advice, sometimes we have to step outside our comfort zone and share our knowledge and learning with others. It has been said, that the knowledge we gain, if not shared or used, is knowledge wasted. That’s one of the reasons I started this blog years ago, as both a source of strength for me on my journey and to engage with others on similar paths. It is through these connections that I both learn and share my learning.

Over the past year, I have engaged in the study of nutrition and wellness. I am now a Certified Wellness Coach. I am finishing up my 200 hour yoga teacher certification to become a Yoga Alliance Certified Yoga Teacher and taking an additional 20 hour course on Somatic Yoga for Therapy. Additionally, I am completing an 8 week deep dive into Whole Food Plant Based Nutrition. I know it sounds like a lot, but I have always been a certified knowledge junkie. I love to learn and would have chosen full time student as my best career! I am now beginning to think of ways I can share my learning with others. I’m developing plans to begin sharing my learning in a more systematic way.

What I believe I can offer to the conversation on health and wellness, is a deeply rooted understanding of what high stress, example, from executive level positions, can do to one’s health and wellness. I have lived through that journey and know that most corporations don’t offer plans, or take into account how to provide continuous systems to address wellness. Merely offering discounts on outside plans, or apps is truly not enough, as most people don’t take advantage of them. I am hesitant to dip my toes in the wellness water, as I feel the imposter syndrome voice raising her voice in my ear, but will push through those doubts.

I’d also like to work with women like me, who have tried many times to get this right and failed. I’ve lived that journey as well, starting over time and again. I have learned so much this past year, that I wish I knew during the past eight years of my health journey. Perhaps I would have had more success along the bumpy road. Perhaps, I was meant to fail over and over to push me to learn more and find my way. Perhaps I am right where I’m supposed to be. Many of you have reached out and shared your connections to my journey and that has fueled me forward. I’d love to get some groups going and will launch one in the coming months on my Instagram page. I will offer fully online groups, as well as in person for local people.

I’d like to deepen the sharing of my personal journey and use that as the vehicle to help others get started. Most of us are afraid to put ourselves out there and ask for help. We fear judgement from others who are in optimal shape and fear we are too far gone to be able to make this journey. I am living proof that it is never too late to try again. I am going to put together some specific content to help others get started on their path to reclaiming their health.

As you know, I am a small steps, big results person. I know full well that if it feels complicated, it likely won’t happen. In the coming months, I’ll be working on building some content and will be sharing information here and on my Instagram page. I hope you’ll take this journey with me in some form. I always learn from your journey and feedback. Even if just one person is helped by something I share, I will consider myself successful.

If you have any questions, feedback, or comments on any of my blogs, reach out to me via email at laurakump@reclaiminghealth.blog, on Instagram or in the comment section below.

Isn’t it Ironic

And isn’t it ironic, don’t you think?
A little too ironic, and yeah I really do think.
And yeah, well, life has a funny way
Of sneaking up on you
And life has a funny, funny way
Of helping you out
Helping you out

I started this blog, and cooking, several years ago to help me cope with the process of losing my mother to Alzheimer’s.  The goal was never to preach, tell people how they should live or pretend that I knew the answers.  The goal was to find healthier outlets for my grief, reclaim my health and break the cycle of this disease in my family.  Isn’t it ironic that in my grief over the actual loss of my mom, I’ve returned here all these years later much the same as when I first started.

The words, stories and recipes shared here serve merely as documentation of my personal journey through grief.  My personal memories and tales have no purpose really to anyone but me.  Though so many have read and commented, my intentions are purely to capture the stream of emotions flowing through me.  I say all that as a disclaimer because this loss has taken a toll on me.  As Baron Baptise says, sometimes we have to fall apart to come back together again.  That coming apart is the space I’m currently trying to move through.

The past year has been a difficult one for me health wise.  Recovering from my last femoral stress fracture was not as easy as the other two.  My body just wouldn’t cooperate and wouldn’t heal.   Then, just when I was able to get out and walk and ultimately start running again, I took a bad fall.  This fall left me with injured ribs, an injured peroneal tendon, put me in a boot for 8 weeks and unable to walk without pain for months after.  The effect of this on my physical and emotional health has been tough.  Weight gain, coupled with loss of the ability to engage in activities I love, has been emotionally draining.

Isn’t it ironic that the loss of my mother would be the driving force that pushed me out of this state of mind.  A loss from a deadly virus that is truly so painful, I should be driven to crawl into isolation, has forced me to take a hard look at so many things. Personal relationships, that have long been broken, have new light shed on them and will be shed.  Habits that linger, like people pleasing and taking on other people’s shit, are out of their hiding space and ready to be seen for what they are.

While I have no answers, I have a new perspective on why I’ve taken on guilt for calling someone out when their actions are hurtful to me.  I was raised to be in service of others.  I was raised to put other people’s needs before my own.  I was raised to not judge others.  All of these are truly wonderful qualities and I thank my parents for instilling them in me.  But, in my quest to not disappoint or hurt others, I’ve allowed others to hurt and disappoint me.  This is where my work lies, in the exploration of why.

During this global pandemic, I am taking time to do some personal work for myself.  I need the connection with others who have suffered loss to this virus.  Together, we are engaging and supporting each other through Baron Baptiste’s 40 day program.  I have started cooking again and thankfully walking without pain.  I am trying to gain some clarity on the places where I am stuck and hope to find healthier ways to deal with my grief.

Speaking of cooking, isn’t it ironic that I’ve finally after all these years mastered the art of making German Potato Dumplings on my first holiday without mom.  On Easter Sunday, with no family here to celebrate, I figured out how to make these pesky dumplings that have been the bane of my holiday meals for years.  There was a missing ingredient, one that my mother never used.  Gone is the farina my cousins suggested, that never worked for me.  And, in its place is potato starch, a truly magical ingredient that has solved my problems once and for all with the texture of my dumplings.  I’ve made them twice since Easter, as I’m truly excited to have this childhood item back in my cooking repertoire.

German Potato Dumplings

  • 5 lbs of Russet potatoes
  • 2 eggs
  • 11/2 cups all purpose flour
  • 1/2 cup potato starch
  • Salt
  1. Boil potatoes with skin on until soft
  2. Drain and cool
  3. Peel potatoes and run through potato ricer (manual one is fine)
  4. Place in refrigerator for several hours
  5. Remove from refrigerator and add all ingredients .
  6. Knead with hands until it forms a dough like consistency, adding additional flour as needed.
  7. Toast bread and cut up into 1 inch squares
  8. Form potato into balls, placing a piece of toast in the center of each one.  Balls should be slightly larger than golf ball size.  My mother liked baseball size.20200412_141628
  9. Drop potato dumplings into boiling water and cook until they rise (approximately 10 minutes depending on size)
  10. Drain with slotted spoon and serve immediately with gravy.  We had roast pork and potato dumplings with ours and turkey the second batch.

 

Summer Blues

Thirty one years ago this week, my husband, baby and I moved into our home.  My son Robert celebrated his first birthday in our first home and days later we moved into our current home.  My son had not yet walked and I secretly suspect he was waiting to be here in our forever home to take those first precious steps. DCC21A57-578A-4B78-A37B-50193FC2D619 Thirty one years later our son is off in South Carolina enjoying his birthday weekend.  It seems we blinked and time just passed us by so quickly.

Labor day weekend is the weekend I prepare to go back to working a regular schedule.  I’ve read countless messages about how quickly the summer has flown by and how hard it will be to send our children back.  I remember those days so well.  Trying to carve out those last few precious moments of summer with my children.  Swimming in our pool, dreading the return of strict schedules and routines that would cramp our memory making times.  Unfortunately, time stops for nobody and here we are once again on the eve of another year upon us.

My son Robert is off enjoying his birthday with friends and we won’t get to spend it with him.  We had a quiet weekend at home and got to see our other son and daughter for a bit this weekend.  I’m really longing today for those days gone by, but know that all is as it should be.  Our children are happy and that is truly all that matters to us both.  If you’ve spent the summer with your loved ones, you’re lucky.   Don’t wish these days away, as hectic as they may be.  Hold tight to your little ones for they will soon be grown and off on their own.

Today I decided to make a nice comfort meal for my husband and I.  I got the slow cooker going this morning to make a nice hot pot of chili.  I know that wasn’t a great choice on a 100 degree Monday, but it sure hit the comfort spot.  I made some grain free biscuits with it and they really hit the spot and won’t upset my stomach tomorrow.  My stomach has already got enough butterflies heading into the new school year ahead.

Slow Cooker Chili

Ingredients:

  • 1 lb. ground beef
  • 1 medium onion, diced
  • 4 cloves garlic
  • 2 red bell pepper, chopped
  • 3 stalks celery, chopped
  • 28 oz. can crushed tomatoes
  • 1 cup of chicken stock
  • 2 tbsp chili powder
  • 1 tsp cinnamon
  • 1/2 tbsp cumin
  • 1/2 tbsp adobo sauce
  • 1 tsp salt
  • 1 tsp pepper
  • 1/2 tsp cayenne

Directions:

1. In a large skillet, sauté the onions and garlic over medium heat. Add in the ground beef and cook until browned. Drain the excess fat and then transfer the meat mixture to the crock pot.

2. Add in the bell peppers and celery. Top with remaining ingredients and spices and stir everything together. Cook on low for 6-7 hours. Serve warm.

 

Biscuits

Ingredients:

5 egg whites
2/3 cup almond flour
1/3 cup coconut flour
1 tsp baking powder
1/4 tsp salt
1/4 cup almond milk
2 tbsp coconut oil

Directions:

1. Preheat the oven to 400 degrees F. In a large bowl mix together the almond flour, coconut flour, baking powder, and salt. Stir in the coconut oil and almond milk.

2. In a separate bowl, beat the egg whites until peaks form. Fold into the flour mixture until combined.

3. Line a baking sheet with parchment paper. Scoop about 1/4 cup of dough onto the baking sheet to form approximately 9 biscuits. Bake for 12-15 minutes, or until golden. Serve warm with a drizzle of honey or butter.

*Biscuit recipe courtesy of Paleogrubs.com

 

Back to School

Somehow I blinked and the summer of 2018 has ended.  What a great summer it has been with so many days of sun and fun.  Now I need to prepare to return to a full work schedule and longer days.  I work all summer, so there’s no worries about coming back from an eight week break.  That long break, though I loved it, used to make it so hard for me to get back into a routine.  During the summer, the pace is definitely much easier and there is far less stress on me.  Mainly, I am planning for the upcoming year, organizing, learning and working normal hours.  What will be missed the most by me is having more time to workout in the morning without rushing to be at work super early and getting home before dark.  I’m also worried about keeping my nutrition clean once stress comes barreling my way again.

I’ve been testing out some easy, quick, nutritious recipes these past few weeks of summer to prepare for the return of my full schedule.  If I am to keep my nutrition in line, I need to have an arsenal of healthy and quick meals that I can get on my table in 30 minutes or less.   There are so many websites offering healthier versions of recipes and its been fun searching out new ones to try.  We’ve had some winners and some losers in the recipe category and I’m so thankful for my Plant Paradox community for their networking and sharing of recipe makeovers.

This week’s winner was a quick, easy shrimp recipe.  Shrimp is high in protein, about 20g for 3 ounces.  It is also very low in fat and carbohydrates, making it a nice weekly choice for lean protein.

Shrimp & Cauliflower Rice

Ingredients:

  • 15 pieces raw shrimp, shelled and de-veined
  • 3 tbsp extra virgin olive oil
  • 4 garlic cloves chopped
  • 1 tsp red pepper flakes (I like a little more)
  • 1 tbsp lemon juice
  • 1/2 tsp smoked paprika
  • Salt and freshly ground black pepper, to taste

Directions:

  1. Add the olive oil, red pepper flakes, smoked paprika and garlic to a bowl.
  2. Add shrimp to the bowl and toss to coat.
  3. Pour the shrimp into a skillet and sauté.  (I like cast iron)
  4. Sauté for 1-2 minutes.
  5. Turn shrimp over.  Sauté  another 1-2 minutes, until pink.
  6. Squeeze juice from 1/2 lemon (1tbsp) into skillet and stir to evenly coat.  Cook an additional 1-2 minutes.
  7. Season with salt & pepper.
  8. Serve immediately over cauliflower rice.

I found a package of organic cauliflower rice that I steamed quickly and topped with a little garlic and oil.   The meal was delicious and the paprika gave the shrimp a beautiful color and smoky flavor. If smoky is not your thing, just eliminate the paprika.  It’s just as good without it. This meal from start to plate took about 15 minutes.6BEA921F-1231-4EC5-8F0E-A4198E52CE76.jpeg

 

Good luck to all school personnel returning to work this week.  With a little planning, we can and will maintain our healthy eating habits this year.  If you have a plan for the year ahead that you’d like to share, please leave me a message below and I’ll contact you.

 

 

 

Change is Good for the Soul

I’ve been running since I was a young girl, that’s all I really did.  I did track team for some time in junior high school, but didn’t wish to continue in high school.  I was never a fast runner, slow and steady was always more my speed.  I liked the longer distances, where I could just settle in and enjoy the solitude out on the road.  I was devastated and completely stressed, when I thought I’d never be able to run again.  I definitely went through a very hard time emotionally and soothed myself with way too much food and wine.

Crawling out from the mess I made has been particularly hard this time.  I’m not getting any younger and the older I get, the harder it is to rectify months of poor eating choices.  Gone are the days where I could just burn it all off in a month.  It seems these days, no matter how hard I work or clean I eat, the pounds stay put.  But, if nothing else, I am a very determined woman.  I will get myself back to a comfortable running weight no matter how long it takes.

Long time readers, know that I am not a huge fan of change when it comes to exercise and nutrition.  I like things to stay the way they are and love to get into a routine.  My military/police dad really did drill routine and structure into my brothers and I, especially around our meals.  To change my workout routine and my nutrition at the same time is a huge undertaking for me, but at this point what have I got to lose – except a few inches and pounds.

Instead of running and risking yet another injury, I decided to give Crossfit a try.  I started going at the end of June and have been going at least 4 times a week.  This month, I’ve tried to up it to 5 times and if I can’t make it to the gym, I do the WOD at home.  Remember, we have a full gym set up in our basement, so with my husband spotting me I can do the work – no excuses.  It’s hard, but oh so motivating to do these workouts each day.  They are always different and you never know what you will get, other than drenched in sweat and spent.  They really break up the monotony of doing the same workout over and over again – think running.  The most interesting thing that happened is the more I go, the less I miss those grueling long runs.  I’m truly not at a long run weight right now anyway, so I’ve just been sticking to 3 and 4 mile runs when I can fit them in.

As for my nutrition, I just couldn’t get that darn scale to move no matter what I did.  I know from reading The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain that there are many foods that are thought to be healthy, that may not be healthy for my body.  These past two weeks, I’ve really dialed it in and cleaned up what I was eating and guess what that scale budged.  More importantly, I feel better and actually stopped craving that glass of wine at night.  Foods that I never really wanted to eat are becoming more appealing to me.  Yes, I have been doing a lot of cooking, but I’ve kept the recipes simpler.  Best of all, I think I will be able to maintain these types of meals when I return to my full work schedule.

Today, it is pouring rain outside.  After I came home from the gym, I decided to make three meals to have some pickings for the week.  I roasted some sweet potatoes with onions and garlic to be used as a nice base for poached eggs during the week.  902861B7-BA30-466B-A048-78AAF8033856.jpegI also have the crock pot going (which I haven’t used in forever) to cook some nice boneless chicken thighs with homemade BBQ sauce.  Finally, I’m roasting a tray of vegetables.  These vegetables include butternut squash, sweet potatoes and spinach with cauliflower cream sauce (dairy free).   It smells incredible in my house right now and I’m looking forward to dinner later.

Sometimes, change is good for the soul.  Instead of feeling sorry for myself, I feel rejuvenated and ready to keep pushing through this rough patch.  Each day I feel that much stronger mentally and physically.   If you are stuck in a rut, like I was, try something new.  You don’t have to try it all at once like I did, but believe me you will find that spark again.  Here is the recipe for the roasted vegetables I made today in case you want to give them a try.6A2B45FF-DE48-41AA-8CDD-F42CDB15E843.jpeg

Squash Gratin

Ingredients

  • 1 medium butternut squash, peeled, seeded, and diced
  • 1 large sweet potato, peeled and thinly sliced
  • 6 cups fresh spinach
  • 1 tbsp extra virgin olive oil
  • 2 large shallots, diced
  • 4 cloves garlic, chopped
  • Salt and pepper, to taste
  • Pinch of nutmeg

For the sauce:

  • 1/2 head of caulifower, cut into florets
  • 1 cup almond milk
  • 1/2 cup chicken stock
  • 1/2 tsp salt
  • 1/2 tsp freshly ground pepper
  • 1/4 tsp nutmeg

Directions:

  1. Preheat the oven to 375 degrees F.
  2. To make the cream sauce, place a couple inches of water in a large pot. Once the water is boiling, place steamer insert and then cauliflower florets into the pot and cover. Steam for 12-14 minutes, until completely tender.
  3. Drain and return cauliflower to the pot. Add the almond milk, stock, nutmeg, salt, and pepper to the pot.
  4. Use an immersion blender or food processor to combine the ingredients until smooth. Set aside.
  5. Meanwhile, bring a separate pot of water to a boil. Add the butternut squash and cook for 4 minutes. Drain and set aside.
  6. Heat the oil in a small pan over medium heat. Add the shallots and garlic and cook for 4-5 minutes until soft .
  7. Stir in the spinach to wilt. Season with salt and pepper.

To Assemble:

  1. To assemble, grease a large baking dish with coconut oil spray.
  2. Spoon a thin layer of the cream sauce over the bottom of the pan.
  3. Arrange a layer of half of the butternut squash.
  4. Top with half of the spinach mixture, and then all of the sliced sweet potato.
  5. Drizzle with the cream sauce.
  6. Add the remaining half of the spinach, followed by the rest of the butternut squash.
  7. Drizzle the rest of the cream sauce over the top.
  8. Sprinkle with salt, pepper, and nutmeg.
  9. Bake for 50-60 minutes until browned. Allow to cool for 10 minutes before serving.

*Recipe courtesy of PaleoGrubs.com

Check out The Plant Paradox to rethink some of what you thought you knew about healthy eating.  I find it very interesting and does make sense with the struggles I’ve gone through.

The Plant Paradox: The Hidden Dangers in “Healthy” Foods That Cause Disease and Weight Gain

Change Your Eating, Change Your Life!

Last week, I talked about how I needed to reevaluate my current nutritional intake and begin to make further changes to improve my health.  I am off for two weeks, so I have more time to read, learn and come up with a new plan of action.  My current goals are to: 1) Improve my health; 2) Improve my sleep; 3) Feel stronger; 4) Lose weight.  I have to accept that though I love to cook, my work schedule makes it hard to do much during the week.  I also admitted to myself that I do not wish to spend my entire Sunday, especially in nicer weather, cooking for the week and/or meal prepping.  I am looking to simplify my life, but make healthier choices by avoiding quick fixes.

I spent my first week off, reading and creating my plan of action for the remainder of the summer.  I will try out this routine while my work schedule is not a full one and hope that I can create some solid habits for when the school-year begins.  I mentioned last week, that I really liked a few of the recipes on the Paleogrub website.  They seemed to meet my criteria of healthy, simple and delicious.  Further, they do not require massive amounts of obscure ingredients.  In fact, I had many of the staples already on hand.  I decided to purchase the Paleogrub Cookbook and their ten week meal plan.  The meal plan is simple to follow and tells you exactly what you need to prepare all meals.  It gives you a specific plan for each day that includes recipes and directions for breakfast, lunch and dinner.  The Paleogrub Cookbook is digital and once downloaded includes a search feature that is very helpful.  You can follow it exactly as written, or as in my case select the meals that you like.

I know that it is not realistic for me to think I will cook every single meal included in the daily plan.  Some days, I just want a smoothie for breakfast and that’s fine.  Also, what they say serves two people really serves my husband and I with enough leftover for lunch the next day, which is perfect for my work week.  Depending on how much you actually eat, I think you may not need all the lunches listed.  What I did this first week was preview the week and make a plan for what I wanted to cook.  I selected three dinners and one breakfast.  Knowing I will have leftover for lunch, I only selected one lunch this week simply because the photograph looked so appealing.  The plan also conveniently creates a shopping list for you, but I found that it included items for the entire plan as written for the week.  Since I am customizing, based on our personal likes and needs, I did have to modify the shopping list.  This was easy enough to do though, I simply emailed the list to myself and did an edit.

I do not make any money recommending this plan to you, I merely wanted to share that I thought it was good.  The meals are laid out separately by week and I downloaded them to my computer and now have them to return to.  I have noticed the scale moving down this week, which makes me happy.  I don’t feel hungry, or deprived and I feel like I look forward to both cooking and eating my meals.  Here are two recipes that I enjoyed eating this week.5E61D052-1C6F-4EF7-B01C-F7D8B8E13C6B

Roasted Carrot & Avocado Salad

Ingredients:

  • For roasted carrots
    • 1 pound carrots (assorted colors or just orange ones) peeled and cut into ½ inch pieces
    • ½ tsp ground cumin
    • ½ tsp red pepper flakes
    • 2 garlic, minced
    • ½ tsp salt
    • 1 ½ tbsp olive oil
  • Rest of ingredients
    • 2 small avocados, pitted and sliced or cut into chunks
    • 3 cups arugula or salad greens mix
    • 2 tbsp olive oil
    • ½ lime, juiced
    • salt, black pepper to taste

I followed this lunch recipe pretty much as written, with only two changes.  Instead of arugula, I used spinach and chopped romaine.  Additionally, I only used one avocado as I felt that was enough for us.  The salad had a bit of a kick as written, so either I added too much red pepper or it needs a bit less.  My husband loved the kick, so it was fine, but next time I will use a bit less red pepper.  I measured by eye, so it could be that I added too much.  Always adjust to your personal taste preferences.

Directions:

  1. Preheat oven to 400ºF.
  2. Peel the carrots and cut them into ½ inch pieces.
  3. In a bowl mix the ground cumin, red pepper flakes, garlic, ½ teaspoon of salt and 1 ½ tablespoon of olive oil. Add the carrots and toss to combine.
  4. Spread the carrots into a single layer on a baking sheet lined with parchment paper and roast for 25 minutes or until fork tender. Remove from the oven and let cool slightly.
  5. In a large bowl, place the avocado, arugula or salad greens and warm carrots.
  6. Drizzle with 2 tablespoons of olive oil and lime juice and toss to coat. Season to taste with salt and black pepper.
  7. Divide the salad between serving plates and serve.

This recipe made enough for two to eat salad with ample leftover for next day’s lunch.

ThaiPorkPatties

Thai Pork Burgers

Ingredients:

1/2 lb. minced pork
2 cloves garlic, crushed
2 green onions, finely chopped 2 stalks lemongrass, finely chopped
1 tbsp coriander
1 tbsp fish sauce
1 tbsp honey

I followed the recipe pretty much as written, with just one change.  I was not able to find fish sauce and googled what a substitute could be.  I used coconut aminos in place of the fish sauce, but you can use soy sauce as well if you don’t have that on hand.

Directions:

  1. Heat the grill to medium heat.
  2. Mix all of the ingredients together in a large bowl and stir well.
  3. Using your hand, form 6-8 small patties.
  4. Grill for 4-5 minutes on each side. Serve hot.

I got four nice size patties out of a one pound package or organic ground pork.  This dinner recipe was enough for two with leftovers for lunch the next day.  The patties had a very nice taste.  We topped ours with a spoon of homemade paleo mayonnaise with a pinch of onion powder, garlic and cayenne pepper.

If you try either of these recipes, please let me know how you enjoyed them.  If you have a recipe to share, please leave me a message below.

 

To check out Paleogrubs recipes and meal plan, please visit their site at – Paleogrubs

 

 

Eating vs. Exercise

I’m off the next two weeks and already realize on day two that if I had more time, I’d likely be in better health.  This morning, I got up and went to my usual 5:00 AM class at the gym.  I figured it would be better to do this run based workout session during vampire hours than in the hot sun.  I was the last to finish the six rounds, which consisted of running, jumprope and hang power cleans, but I did them all.  I’ve been working hard at the gym trying to get myself on track again, yet each morning when I step on the scale the numbers are within the same range.  Thankfully, I use the scale daily to ensure I’m not creeping up; but I’d be lying if I said I wasn’t disappointed I’m not trending down rapidly for all the work I’m doing.

I’ve written and reflected on this before, but it’s definitely time to go there again.  While I am seeing some gains in my running pace and measurements, I am not seeing huge gains on the scale.  If I am honest with myself, I need to look to my nutrition because I know that you can’t out exercise a bad diet.  In fact, research shows that about 70% of weight loss actually comes from your dietary choices and only 30% from exercise.  I actually believe that for me exercise matters more than 30%, but there is no denying the impact eating clean has on my weight.  Here is a video that demonstrates this 70/30 theory, but I definitely don’t agree with his statement that “cardio is a joke”.   Cardio to me is an essential component in a balanced workout routine.   – Eating vs Exercise

My food choices really haven’t been too bad, so it’s not totally that, but it is summer and we have been on vacation so there definitely are extra calories being taken in through my beverage choices.  Sorry, but who doesn’t love a nice cold glass of sangria, beer or vodka on a nice hot day.   I’ve also had a hard time maintaining a schedule since we got back from the beach and have hardly been cooking.  I’m not saying we are eating out every day, I wish that were the case, but my intake hasn’t been the most balanced and I’ve not said no to fresh ice cream when offered.

I know what to do and funny, now that I’m off already have the motivation to cook – maybe I need to retire to get healthy.   I love to cook, I just lack motivation when I’m at work all day and I’m tired of spending my entire Sunday in the house meal prepping.  There has to be a better way.  I’ve been researching meal planning options for meals that take 30 minutes or less to cook.  I found many on the Paleo Grubs site and planned my week with easy, healthy meals –  Keep it simple silly is my new mantra.

Today after my workout, I knew I needed a nice healthy breakfast so I came home and cooked a recipe I love.  It’s super easy and super delicious and really hit the spot.  Here’s the link to this delicious breakfast, which I would never have time to make on a work day.  It could be a wonderful weekend treat after a tough workout for you though, so I hope you give it a try.

Sweet Potato Hash & Eggs

I generally follow the recipe as written, but I used white, sweet potatoes just because if it’s orange I think it tastes different.  I know it doesn’t, but since they were available I used the white ones.  Carmelizing the onions is a MUST as it truly enhances the flavor so much and I added a bit of red pepper to the process.  I used hot turkey sausage and boy did they add a nice kick to this mix.  I definitely did not eat all that food, I shared with my husband, the recipe is for two (2).

I’ve written on this topic before as my life seems to keep cycling through the same mess.  If you have time, please read – You Can’t Out Exercise a Bad Diet

I’d love to hear how it’s going for you this summer.  Drop me a line below and please, if you have any quick, easy meals, include a recipe.

Community

Days like today remind me of all that is good and right in my Staten Island community.  So many runners turned out today to support the family of a young man lost in Afghanistan when he was just 24 years old.  Looking around at the runners today, I noticed so many groups running together.  There was my school’s group of runners, my yoga studio team and several other groups from local clubs and businesses.   Watching the early finishers go by on the other side early in the run is always impressive.  How do they run so darn fast and make it look easy?  What’s even more impressive to me though, is how they stick around to cheer all of us back of the packers in.  The running community is one of the most supportive and welcoming groups around.

Listening to this Gold Star family speak about their son today was such an emotional experience.  They were clearly overwhelmed by the large turnout for this 2nd annual memorial run.  They said it gave them hope that they will be able to give back to other families, but beyond that they said their biggest nightmare is that their son will be forgotten.  Judging by the turnout and many things said about their son today, I don’t think that will happen anytime soon.  Staten Island will soon be naming a ferry boat after SSG Michael Ollis.  Should you wish to learn about Michael and donate to the SSG Michael Ollis foundation, please visit their website.

http://www.ssgollis.org/

Tomorrow I start my second plant based cycle of eating.  I’m excited to experiment with some new recipes.   Knowing this, today we decided to have a juicy, grilled hamburger for dinner.  I know it’s very carnivore like to eat this as my last meal before heading into the cycle, but it really did hit the spot today.  We just grilled them up super quick and ate with a side of salad and roasted vegetables.  Easy cook and cleanup post run and now I’ve got an appointment with some reading material.

Roasted Peppers, Potatoes & Onion

Ingredients:

    • 1 bag of mini red, yellow, orange peppers
    • 1/2 medium onion sliced
    • 2 medium red potatoes
    • olive oil
    • Everything but the Bagel Sesame spice

Directions:

  1. Heat oven to 400 degrees
  2. Slice potatoes into slices that resemble french fries
  3. Thin slice the peppers
  4. Slice onion and break into rings
  5. Combine all in a large bowl and toss with olive oil
  6. Pour onto foil lined sheet tray and sprinkle with Everything but the bagel spice.
  7. Cook for 20 minutes or to desired consistency
  8. Serve immediately

The salad was simply romaine lettuce, fresh organic strawberries sliced and some shredded cabbage.  This was topped with olive oil and Carter & Cavero Pear & Cranberry condiment.

 

What are some of your favorite plant based meals?  Please share with me for a future blog, or even just in the comments.  I’m going to need lots of ideas.