Save Time - Make Your Cooking Count

Most people don't have time to cook nutritious foods every day for every meal. That's why it's important to learn how to make your cooking count. When you cook foods, try to multi task and make multiple meals out of a few ingredients.

Here's some ideas of how to do this and make 2 meals in 60 minutes. (Vegetable Bean Soup and Black Bean & Quinoa Burgers with baked sweet potatoes)

Gather all of your ingredients

Chop all of your veggies

Boil 2 cups water and cook 1 cup quinoa for 10 minutes. 

Stick the sweet potatoes in the oven - (pierce them with a fork and cook 400 for about 45 min)

Put the chopped veggies in a big pan to saute for the soup and whatever other veggies left over in another pan for the burgers (I added kale because I had some extra)

Let them all cook at once and keep track of time (but even if you don't, you can't really mess up these dishes too badly). 

Once the quinoa is ready, follow the recipe to make the burgers. And add the rest of the ingredients to the soup pot. 

The more you practice cooking, the easier it becomes. 

I decided to food process some of the soup and sweet potatoes for the baby. 

Once it's pureed, put in ice cube trays, freeze, then take the cubes out and put in freezer bags. Store for up to a month. 

 Happy cooking!

Got Milk? No? Good.

Milk: Doesn't really do a body too much good. 

The subject of dairy is sometimes a controversial one.

Good or bad, here's one truth:
Cow's milk was meant to fatten up a 400 lb. calf to a 1500 lb. cow. The proteins are designed to do just that. So... how are we supposed to be thin if we drink a calf's beverage?

The media and our society, and the American Dairy Association has lead us to believe that milk is the perfect beverage, for perfect families. Recently, Salma Hayek is in the dairy commercials reminiscing about her sweet mother calling her as a child to "Drink your milk, Salma". And now she is now doing the same for her child. Nice marketing, milk.

No other species besides humans drink milk beyond toddler years and no other species drinks the milk OF ANOTHER SPECIES. 


Just a few other tidbits about milk. 

• Cows are artificially knocked up over and over. Why? Because they only produce milk for about 300 days (you know, to feed their calf). If they do not have babies, they are not lactating. When any animal is pregnant, they produce excess hormones... Estrogen. Guess what hormones we are getting an extra dosage of? That's right...estrogen. There are studies that prove that some cancerous tumors are hormone sensitive. Even ORGANIC milk is taken by pregnant cows. 
• Bovine Growth Hormones and antibiotics. These are found in non organic milks. Cows get sick, they get antibiotics. They need to get bigger, faster, they get hormones. Guess what other delicacies we are ingesting with that big bowl of icecream? 
• Metabolic Acidosis: This is when the body becomes too acidic. Animal products causes this. Therefore, our body (smart as it is) tries to fix it. However, to do so, it must take minerals (calcium) from the bones. Ever wonder why we drink so much milk in the US, and we have some of the highest levels of Osteoporosis? 
• Casein (a milk protein) is addictive and carcinogenic. In The China Study, Dr. Campbell details the connection between nutrition and disease. 
• Most people are lactose intolerant. 

Check out this article: 10 reasons to ditch dairy

The media, the lobbyists, the animal corporations have been tricking us. Maybe not intentionally, or cruely, maybe so, but it's helpful to know the other side of things and consider what we are putting into our bodies. 

Unless you live on a dairy farm, and enjoy raw milk, free of hormones and antibiotics, you may want to consider cutting back.

I'm a big believer in enjoying everything in moderation. Gradually lean into dietary change. Usually, completely cutting something out of your diet will lead to bingeing and abandoning of the original endeavor. Sometimes you may really want a good piece of cheese. So.... 

If you decide to eat dairy, try to enjoy dairy in smart ways. 

www.manitobohavest.com

• Find a local farmer and ask about how he/she treats the animals. Local farmers markets are a good way to find farmers.
• Eat dairy as a special treat - maybe even once or twice a week.
• Switch to a non-dairy alternative such as almond, coconut, rice or hemp milk. 

Note: Hemp milk (no, it does not have THC) is awesome. It contains Omega Fatty Acids, all 10 essential amino acids, 4 grams of protein, Vitamins A, E, D, B12 and many more. Check out this article about hemp milk. Benefits of Hemp Milk

When we drastically reduced our dairy (occasionally we will have high quality eggs or cheese), my husband and I experienced: 

• Better digestion
• Clearer skin
• My baby and I both had eczema and it went away.
• Feel better- more energized. 

There are lots of other ways to get Calcium: leafy green veggies, sesame seeds, calcium fortified drinks and more. Even if you continue to drink milk, please consider switching to organic, or choosing one day a week to avoid dairy. "Milk-less Mondays" 

Cheers!

Sources:

Integrative Nutrition - Rosenthal

http://www.vegsource.com/julieanna-hever-ms-rd/10-reasons-to-ditch-dairy.html 

http://www.thechinastudy.com/ 

http://www.globalhealingcenter.com/natural-health/benefits-of-hemp-milk/ 

Planting Seeds and 2 Great Ways to Eat Your Kale

Plant Your Seeds!

One goal I have this summer is to grow a garden. I've always had tomatoes and herbs, but I want the big stuff! When you grow a garden, you have no excuse not to eat healthfully. Plus, garden veggies are free, and organic - can't beat that.

Here is a great, free, and super creative way to start a garden from CK Worley's Grow It First Blog. Plus, you are recycling your eggshells - and they help the seeds grow.  If you have kids, this is a fun way to get them involved in gardening.   

Grow It First Blogspot on how to start your eggshell seedlings

Planting Kale in Your Garden? 

I am always looking for great recipes to use this incredibly nutritious vegetable. I promise that this kale salad is really, really good. I always test out my recipes on my husband - he'll tell me if it's good enough to share. This one got his approval. 

Kale packs in tons of vitamins and minerals, helps to detoxify the body and helps lower your risk of cancer. Remember that ADDING healthy foods into your diet is the first step towards creating lasting nutritional changes. Cutting foods out of your diet can sometimes be too drastic of a step, and will often lead to bingeing. Kale is definitely a good one to add into your diet. 

This recipe is from Whole Foods. It's Vegan, healthy and low fat. Mediterranean Crunchy Salad

www.wholefoods.com

Ingredients

1 (15-ounce) can no salt-added garbanzo beans 
1 cucumber, chopped 
1 cup small broccoli florets 
1 cup grape tomatoes, halved 
1 cup finely sliced kale, tough stems removed 
1/2 cup finely chopped red onion 
2 tablespoons finely chopped Kalamata olives 
3 tablespoons red wine vinegar 
1 small garlic clove, minced 
1 tablespoon chopped fresh parsley 
1 teaspoon chopped fresh thyme

Method

Combine all ingredients in a large bowl. Chill at least 1 hour before serving.

Nutrition

Per serving: 130 calories (35 from fat), 4g total fat, 0g saturated fat, 0mg cholesterol, 140mg sodium, 21g total carbohydrate (5g dietary fiber, 3g sugar), 6g protein

This recipe is also from Whole Foods... I haven't tried it but it looks amazing! Kale Pesto

www.wholefoods.com

Ingredients

1 (8-ounce piece) 365 Everyday Value Feta Cheese (half of the 16-ounce block), drained and patted dry 
2 tablespoons extra-virgin olive oil, plus more for the baking dish 
1 1/2 teaspoons 365 Everyday Value dried Rosemary 
1 bunch kale, thick stems removed, leaves roughly chopped 
1/3 cup 365 Everyday Value Unsalted Pine Nuts, toasted 
1 clove garlic, roughly chopped 
2 tablespoons lemon juice 
1 whole wheat or traditional baguette, sliced 

Method

Preheat oven to 400°F. Place feta in a small oiled casserole dish with rosemary scattered on top. Bake until warm throughout, about 20 minutes. Meanwhile, pulse kale, pine nuts and garlic in a food processor until finely chopped. With motor running, drizzle in oil and lemon juice to make a pesto. Spoon pesto around feta and bake 5 minutes more. Serve with baguette slices.

Nutrition

Per serving: 300 calories (110 from fat), 12g total fat, 4g saturated fat, 15mg cholesterol, 680mg sodium, 36g total carbohydrate (3g dietary fiber, 1g sugar), 13g protein

Sources: www.kalenutrition.net

www.wholefoods.com

One Diet Does Not Fit All...

No one diet fits all. There are hundreds of diet plans out there from Atkins to The Blood Type Diet to Zone to South Beach. If we could cure the world's nutrition problems with a diet book, we would all be thin, happy and healthy. The key is finding what works for your body and finding ways to implement healthful changes into your life.

Many times people will preach one way of eating, and that is usually the way that works for them. It's great to hear their experience, but it's important to think about what works for you as an individual. Some people cannot tolerate meat, dairy or gluten, while others need small amounts of each of those.

If you think you have a food intolerance, try cutting out that food for a few weeks and log how you feel. Slowly re-introduce it into your diet and again, log how you feel. It's a way to get in touch with what your body is trying to tell you. We are so busy with our lives that it's easy to overlook simple ways that our body is trying to communicate with us.

Common body communications associated with food intolerance and/or over consumption of processed foods:

• Eczema
• Asthma
• Dry Skin
• Bloating
• Constipation
• Gas
• Diarrhea
• Fatigue
• Acne
• Anxiety
• Depression 

While these symptoms can often be an indicator of a larger issue such as a medical concern, it can never hurt to try to tune in better to your body and understand how food is affecting you. In a fast paced world filled with ready made, processed and chemicalized foods, it's easy to overlook how these foods feel in your body. Try slowing down and observing
.
Challenge: Keep a log for a week. Write down every food you eat and how you feel 30-90 minutes after eating. 

Self awareness and observation is the first step in creating change, and you deserve it. 




Thanks for reading. For more information about foods that may work best for your body email me at: theplantbasedhealthcoach@gmail.com

Stock your pantry - Affordable finds for quick, healthy meals.

These are some great deals that I found at Costco. Costco is a good way to stock up on healthy food in bulk.  With a stocked pantry, you won't have the excuse of not having anything healthy for dinner. 

Organic Quinoa: $9.69 / Organic Brown Rice: $9.59. Even if you eat these daily, it will take you awhile to go through them. These are the best prices I've found so far on both items. Great deal! On Sunday, I made a big pot of each of these and stored them in Tupperware. This way, we can eat them throughout the week and I don't have to cook it every day.

Dates ($9.99) are an excellent source of antioxidants and minerals like potassium, magnesium and calcium, to name a few. They are loaded with B vitamins for energy and fiber, too. An added bonus, they are super sweet and perfect for curbing a sweets craving. Try one (but spit out the pit!) before you dig into the Ben and Jerry's. Even if you still eat the ice cream, I bet you won't eat as much! 

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Tired of oatmeal? Try this Quinoa & Brown Rice Porridge. Take some of your leftover brown rice and quinoa (about a 1-2 cups each) and simmer with 1-2 cups of almond milk (or any kind of milk). Chop the dates and put in with the grains. Cook for about 8 minutes, or until you get the desired consistency. Top with cinnamon, raisins and bananas for a fiber and protein filled breakfast that will leave you full and satisfied until lunch. 

Nina Italian Tomatoes are great for making sauce. No added sugars or salt. Pure, good tasting, and only around $3.50 at Costco.

Iron, Cardiovascular health and immune building qualities are some of the many benefits of eating Shiitake Mushrooms. They are an excellent source of B2, B5 and B6, minerals, fiber and protein. Mushrooms are little powerhouses of nutrition and are easy to put into almost any meal. These mushrooms are only $6.99 at Costco and have a longer shelf life because they're dried. 

This organic pasta sauce is a Whole Foods find, but at only $2.29 per jar, I had to share it. That's cheaper than almost any other non organic pasta sauce and more pure and nutritional too. Stock up for quick and easy  weeknight meals.Try it with the Shiitake mushrooms to make eggplant and mushroom pasta, or just a quick spaghetti and sauce.

Email me for more information about what to buy at the grocery store. @ theplantbasedhealthcoach@gmail.com


Sources:
http://whfoods.org/genpage.php?tname=foodspice&dbid=122
www.livestrong.com

It's Cocktail Hour! Leafy Green Smoothie

leafy green smoothie - theplantbasedhealthcoach.blogspot.com

Green, leafy vegetables are missing from most people's diets. They are some of the most important foods for good health.

In addition to being loaded with calcium, magnesium, iron, potassium, phosporous, zinc and vitamins A,C, E and K, leafy green vegetables are important for:

• blood purification
• cancer prevention
• improved circulation
• immune strengthening
• subtle, light and flexible energy
• helpful in eliminating depression
• promotion of healthy intestinal flora
• improved liver, gallbladder and kidney function
• clearing of congestion, especialy in lungs, and reduction of mucus. 

Try drinking or eating your greens for a month and see how you feel.

I find that drinking my greens is a quick, easy and tasty way to get them into my diet. 

If you're still not convinced that you like to eat your leafy greens, try this smoothie!

This is a super easy, and really great recipe for a green smoothie. Both my husband and 11 month old loved it!

Ingredients:

1 1/2 cups packed spinach (I used organic girl)
1/2 c. kale
1/4c. 100% juice (I used Odwalla Carrot Juice)
1/2 c. Fresh or frozen antioxidant packed berries (I used frozen Cascadian Farms Raspberries)
1 banana
1/2 tsp. Ground Flax (can be found at any grocery store. Contains fiber and Omega 3's)
Squeeze of a lemon (lemon juice helps with detoxification)
Water


Place all ingredients in a blender and puree. Add water as needed until you find the right consistency.
Makes 2 large glasses or 4 champagne glass "cocktails"

Cheers!


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If you'd like to learn more about integrating healthy and detoxing foods into your diet, email me at theplantbasedhealthcoach@gmail.com!

Sources: Joshua Rosenthal Integrative Nutrition. 2008

Roasted Veggies 2 Way - Eggplant and Mushrooms

Eating vegetables can help you lose weight, lower cholesterol and feel more energized. They contain vitamins, minerals and fiber. Finding quick and easy  ways to incorporate vegetables into your diet is an important step towards better health! 

Just a little info on these powerful veggies...

Eggplant: 

• helps to lowers cholesterol, which improves heart health. 
• It contains an antioxidant, nasunin, which helps remove excess iron in the body (this is a good thing), and helps prevent joint damage by attacking free radicals. 

Mushrooms:

• have been used for thousands of years as a food and medicine
• Excellent source of potassium
• Rich in niacin, riboflavin and selenium
• Recent research has shown that white button mushrooms help reduce the risk of breast and prostate cancers!

Below are two recipes for roasted eggplant and mushrooms - the great thing is that they are quick and easy and cost effective. Both recipes are low fat, low sodium, good sources of protein, and vegan. They are no guilt meals. Gotta love that. 

Grocery List for both recipes: 1 large eggplant, 1 container mushrooms, 1 can garbanzo beans, 1 lemon, 1 package whole wheat pasta, 1 jar organic tomato sauce, Ezekiel or other whole grain bread

Roasted Eggplant and Mushroom Pasta

Slice the eggplant into 1" cubes and combine the eggplant and the carton of mushrooms into a casserole dish. Drizzle with olive oil, salt and pepper and garlic powder. Bake at 400 degrees for 20 minutes. 

Serve with marinara sauce and whole wheat pasta. 

*I highly recommend Racconto Whole Wheat Pasta. It has 8 different WHOLE grains and 8 grams of protein per serving! You can buy it at Whole Foods. Yes, whole wheat pasta can take a little getting used to, but the more you eat more whole foods, the more your palette will change, and the better it will taste. 

Roasted Eggplant and Mushroom Sandwiches with Homemade Hummus

Slice the eggplant into 1" cubes and combine the eggplant and the carton of mushrooms into a casserole dish. Drizzle with olive oil, salt and pepper and garlic powder. Bake at 400 degrees for 20 minutes. 

Serve on Ezekiel bread with hummus and sliced cucumbers. 

Homemade Hummus: 

1 can of Garbanzo beans - rinsed - to a food processor. Add a clove of garlic and the juice of 1/2 lemon. Salt and pepper as desired. Blend until smooth. You can also add a few pieces of roasted eggplant to give it a  different flavor. 

Happy eating! 

Sources: 

Winston Craig, "Health Benefits of Mushrooms" http://www.vegetarian-nutrition.info/updates/mighty-mushrooms.php

www.eggplantnutrition.com 

Hummus recipe adapted from: Esselstyn, Caldwell. Prevent and Reverse Heart Disease

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