 I have a great memory. When it comes to a "to do" list or "to buy" list I can pretty much wing it! Pretty much! I am not going to lie here, I have gotten into the car after a marathon shop, waiting in line and checking out and found....I forgot the asparagus and I was making asparagus soup for dinner. Hello! Bad language is followed by getting back out of the car and going back into the store. Grrrr! Who has got the time for such nonsense? What a waste of time, not to mention a waste of money as I always find a few more yummy thing I just have to have! So I make a list. Actually I have a list of all the common ingredients I use in my meal preparation, on my ipad and my computer. As I am creating the menus for the week, I check off the stuff that I need to get. Easy! It also helps with a impromptu inventory of what I already have. No more, "yes dear I bought more avocados and we have 4 rotting in the fridge, ouch." They say that for every minute you spend in a grocery store over 30 minutes, you will spend at least $1 per minute. Get out fast! Wonder why they rearrange the store so frequently? It keep you running around in circles looking for the food on your list but passing all kinds of alluring treats. Marion Nestle has written a great book titled " What to Eat" that has a whole section on the psychology used by food stores to get us to buy more food. They are just so tricky. Really interesting and lets you see through the "matrix"! So do a little list building of your own. Once you have the basics down you can add new stuff as you start to add to your diet. Having a list will help you to speed through through the store, save you from buying impulse items, have the food to create complete healthy meals and avoid the need to grab something yucky because there isn't anything in the house to eat. Let me know how you do.
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 Spring is the time for all those cleansing veggies.
After a long winter of heavy warming foods our bodies welcome the spring vegetables and their ability to lighten us up for the hot summer months to come. One of my favorite vegetables is Asparagus. This spring power-house is not only full of folic acid but is a super digestive support food. Folic acid is one of the B vitamins that helps the body produce and maintain new cells. In particular, red blood cell formation is dependent on adequate levels of this vitamin. It may also help cells resist changes in their DNA associated with the development of cancer. Folic acid plays a very important role in pregnancy by significantly reducing the incidence of birth defects known as neural tube defects (malformations of the spine and brain). Asparagus is also high in fiber and protein. Fiber helps everything move on through the system at a healthy rate. Asparagus also contains significant amounts of the nutrient inulin, which is referred to as a “prebiotic.” Inulin bypasses the first segments of digestion and arrives at the large intestine undigested. Because of this, it is an ideal food source for certain kinds of “good” bacteria in our intestines that are associated with better nutrient absorption. So go out and grab a bunch while it is fresh and in season. Two of my favorite ways to cook it is: Roasted with olive oil, garlic and herbs on a pizza pan in a 400 degree oven until brown or Sauteed in a pan with garlic and when browned add some balsamic...yum and so quick. I must admit I will easily polish off a bunch on the way home from the store! Don't forget to make it organic and local if you can! You know, I am like everyone else. I am long on "to do's' and short on time! There's my business, volunteer work, my husband's two rental properties in New York that need constant attention, tax prep for family members and a few friends, my Mom's 79th birthday, my son and his girlfriend are here for a visit,the FAFSA forms that are due soon and my old Shepard Dog is having trouble going up and down the stairs. Pant pant! I love a lot of action but it can take its toll on eating healthy! Even though I spend almost all of my time helping busy woman find food that they will love to eat and that promotes good health, frequently I arrive at lunch or dinner and have no time to create what I planned for us to eat. Go figure! So this issue is dedicated to all of you out there that want easy, fast, yummy, healthy food. Recipes and pictures are included: Enjoy! Lemon Pepper Chicken Wings Every time I make these I am amazed at how easy and delicious these little wings are. They do take a while to bake so go take a bubble bath while you wait! Ingredients: Don't blink or you will miss them 8-) Organic chicken wings - as many as you can eat (oh and I guess you have to figure in the rest of the family) We do about a pound per person, but we like to eat! Olive Oil Lemon Pepper (I love Penzeys) Preheat the oven to 325 Put olive oil on a cookie sheet. Put chicken wings on the sheet and toss with olive oil. Make sure they are in a single layer. Generously cover with lemon pepper. Bake until gooey and crispy. Watch to make sure that they do not dry out! Usually about 1 1/2 hours. Noisy eating is encouraged! Home-Made Oven Baked Sweet Potato Fries Who doesn't love french fries? Who wants all that grease, salt and calories? Sweet potatoes are packed with nutrients and are super cancer fighters because they are packed with beta carotene. Preheat oven to 425. Cover a cookie sheet or pizza pan with parchment paper. Ingredients: Here's another long list! Sweet potatoes - 1 per person Olive oil Coarse Sea Salt Rosemary Garlic Powder Cut sweet potato into lengthwise disks Cut discs into strips. Place in a large bowl. Sprinkle with olive oil and spices. Toss! Lay out in a single layer on the baking sheet. Bake for 20 minutes on one side, flip fries and bake for another 15. They will get crisp! We eat with either apple cider vinegar, Annie's or Organicville's BBQ sauce or organic ketchup! Sassy Soba Noodles Wow I made this the other night in about 8 minutes. Ingredients: 1 lb package of Soba noodles 1/2 c Hazelnuts 4 Nori Sheets 2 T Toasted Sesame Oil 2 t agave 2 T sesame seeds I added steamed broccoli but you can add any veggie, cooked shrimp or chicken. Okay here goes. Cook the noodles according to the directions. While that is happening, throw everything else in the food processor - except the veggies or protein that you are going to add - and pulse until chopped but not pureed. Hold on - here is the tricky part.......drain the noodles and rinse with water. Pour back into the pot and add hazelnut mixture, veggies and meat if using and toss. This smells so good that you will be eating it out of the pot! We polished this off in about 5 minutes. Add a salad and you have super quick and delicious meal! It may be over so fast you forget that you ate dinner. Tortellini Soup Okay this is a real recipe - those last three were cheating! Ingredients: 2 T olive oil 2 oz of organic, nitrate and hormone free bacon 3 cloves of garlic, minced 1 medium onion, finely chopped 9 cups of chicken broth 2 t of Italian herbs 16 oz of spinach or cheese tortellini 1 28 oz can of tomatoes packed in puree 10 oz or about three huge handfuls of fresh spinach salt and pepper to taste 1 cup of fresh Parmesan cheese (I pass on cheese but is makes it yummy that is for sure) Heat olive oil in a pan. Add onions, bacon and garlic, saute. Add chicken broth and herbs. Bring to a boil and add tortellini. Simmer uncovered until cooked - 10-12 minutes. Stir in tomatoes and simmer for another 5 minutes. Add spinach and cook until wilted. Season to taste. Ladle into bowl and sprinkle with cheese. If you decide to save the leftovers don't be surprised that the tortellinis expand and become small couch pillows! 8-) Sara Leah Chase's Cold Weather Cooking (This is one of those cookbooks that no longer has a functioning binding, I have used it that much!) Add a salad to any one of these quickies (except the fries) and you have a delicious meal. Enjoy! Have a great week and remember....... You Deserve to be Healthy! |
AuthorI am a digestive health coach. I help my clients have more energy and a eliminate digestive problems by eating food they love! Archives
September 2013
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