A fun and tasty way to incorporate beets into your diet is here!!! Beets are no longer just for salad..... and it makes for a great table conversation when your loved ones are eating their fudge! This "fudge" has more a texture of a flourless torte and serves well with coconut whipped cream and fresh raspberries!
Want a tasty alternative to overnight oats?
Today I'm sharing an easy porridge recipe that involves NO COOKING!!! Enjoy!
Coconut Cream Chia Porridge
Serves 4-5 -- Recipe Inspired By Half Baked Harvest
- 1 cup Unsweetened Almond Milk
- ½ can Coconut Milk
- 2 Tbsp Local Honey
- 1/3 cup Chia Seeds
- 1 Tbsp Vanilla Extract
- Dash of Sea Salt
- Sliced Banana
- Unsweetened Coconut Flakes
- Hemp Seeds
- Almond Butter
- Cocoa Nibs (optional)
In a bowl, stir together almond milk, coconut milk. Honey, chia seeds, vanilla extract, and sea salt. Cover and place in fridge overnight. Scoop porridge mixture into bowl and top with toppings of choice! Toppings shown in picture is sliced bananas, hemp seeds, cherries, almond butter drizzle and coconut flakes! Enjoy!
Thanksgiving is only 11-days away and I'm busting at the seams with joy and excitement! I absolutely LOVE this time of year! I love the anticipation of what each day holds. Yesterday, as I walked with my husband (Mike), I spent the majority of the time rambling about the different possibilities for Thanksgiving and how special this day was going to be. Almost as if I was willing it to be! Of course I had to confirm that watching the Macy's Day Parade and reading the Black Friday ads were first on the agenda! I love an excuse to make a fuse, to throw a party, to gather with family and friends, the justification to showering others with gifts and the wonderful joy in the air of closing out another year with the hope and expectations of dreams to come in the looming year ahead! Its AMAZING!!!! It feels... HOPEFUL because I find I am more reflective this time of year than any other which allows me the chance to acknowledge the purposeful gifts and mighty ways God has shown up and showed off in my life!
Ok.... so I will stop digressing and get back to my point in writing this post.... THIS SOUP. AHHHHMAZING! (and full of amazing nutrients as well!) If you really want to get creative this Thanksgiving and take the pressure off of providing a labor intensive meal... join me in my Laid-Back GREATFUL Holiday Extravaganza movement!!! I'm going rogue this year and getting away from traditional, and embracing more free time to enjoy the loved ones in my life!!!
I'll be serving up this amazing Maple & Bourbon Sweet Potato Soup alongside a fresh Cranberry & Spinach Salad with Turkey & Brie Crostini. Nutritious. Delicious. And Easy!!!
Maple & Bourbon Sweet Potato Soup (Recipe Inspired by Half Baked Harvest)
- 4 medium Sweet Potatoes
- 1/2 cup Pure Maple Syrup
- 2 Cinnamon Sticks
- 2 1/2 cups Low-Sodium Vegetable Broth
- 1 cup Apple Cider
- 1 tablespoon Fresh Thyme, chopped
- 1/4 teaspoon Nutmeg
- Pinch of cayenne (to your taste)
- Salt + Pepper, to your taste
- 2 Tablespoons Bourbon (optional)
- 1 can full-fat coconut milk (I recommend Trader Joe’s Coconut Cream)
- 1/2 cup sharp cheddar cheese, shredded (optional)
- 2 Tablespoons Coconut Oil
Preheat your oven to 400 degrees F. Wrap sweet potatoes in foil and bake for 1 hour or until soft and tender. When the sweet potatoes are cooked, slice them in half and allow to cool.
Meanwhile, add the maple syrup and cinnamon sticks to a large soup pot, bring to a boil and then reduce the heat to a simmer and allow to cook for 10-15 minutes. You want the maple syrup to thicken and reduce to a syrup like the consistency of honey.
Once the sweet potatoes are cool enough to handle, peel away the skins and add the orange flesh to the bowl of a food processor or high powered blender. Add 1 cup of broth and puree until smooth. Slowly stir the sweet potato mixture into the thickened maple syrup. Add the remaining 1 1/2 cups broth, the apple cider, thyme, nutmeg, cayenne and a pinch of salt + pepper. Cook over medium heat until warmed through, about 10 minutes. Stir in the bourbon (if using) and cream. Continue to cook another 5 minutes and then add the cheese + butter, cook until the cheese is melted and the soup is silky smooth. If the soup seems too thick, add more broth to thin. Keep over low heat until ready to serve.
Whether you are planning a traditional menu or creating new menu, I would love to hear what you are planning on having for Thanksgiving! Regardless of your main entrée, make sure you serve it up with plenty of gratitude for the beautiful life that you lead!!!!
Ingredients * 1 can Pumpkin Purée
* 2 Tbsp Cinnamon
* 1/2 Tbsp Pumpkin Pie Spice
* 1 tsp Baking powder
* 3 Eggs + 4 Egg Whites
* 1 cup Oats
* 1 cup Water
Put all of the ingredients in a bowl and blend well!
Meanwhile, heat a nonstick griddle (or large nonstick skillet) coated with cooking spray over medium heat. Spoon about 1/4 cup of batter per pancake onto griddle. Serve warm with dollop of Greek Yogurt, a drizzle of Orange Blossom honey and sprinkled with Two Seed Gingerbread granola or granola of choice.
- 1 lb. skinless salmon, cut into chunks
- ½ medium onion, grated or chopped
- 1/4 cup Whole Wheat Panko Breadcrumbs
- 3 Tbsp Minced Cilantro
- 1 Egg White
- 2 Garlic Cloves, minced
- ¾ tsp Salt
- ½ tsp Ground Pepper
- ½ tsp Paprika
- ½ tsp Ground Oregano
- 8oz Feta Cheese
- 1 Avocado, skin & seed removed
- 3 Tbsp Plain Greek yogurt
- 1 clove garlic, minced
- ½ Lime, juiced
- 5 Tbsp water
- 1 tsp Chili Powder
- 1/2 tsp salt, or to taste
- 1 tsp ground pepper
For Meatballs: Preheat the oven to 350 degrees F. Coat a large baking sheet with cooking spray.
Place the salmon in the bowl of a food processor. Pulse until finely chopped. Transfer to a large bowl.
To the salmon, add onion, panko breadcrumbs, cilantro, egg white, garlic, salt, pepper, paprika and oregano. Stir to combine.
Form meatballs by rolling between the palms of your hands. Each meatball is between 2-3 Tbsp of salmon mixture. Place the meatballs on the prepared baking sheet, spacing evenly.
Bake until the meatballs are firm to the touch and cooked through, 15 -20 minutes.
Serve the meatballs over zucchini noodles tossed in with the avocado cream sauce and garnish with feta cheese!
For Sauce: In the bowl of a food processor or blender, combine the avocado, greek yogurt, garlic, lime juice, water, chile powder, salt and pepper. Blend until smooth.
Recipe Originally From: Cookin Canuck
Having company over and need a crowd pleasing recipe?
Want a creative recipe that showcases the beautiful heirloom tomatoes you found at the farmer's market?
Looking for a quick weeknight dinner option that provides flavor and nutrition for your family?
This recipe will be your new best friend!! This recipe is full of flavor, loaded with healthy vitamins and minerals, and is ready with minimal effort in the kitchen!!!
Savory Balsamic Fig & Heirloom Tomato Tart with Prosciutto
- Prepared Puff Pastry Sheet, thawed (I recommend Dufour’s Puff Pastry)
- 1/3 cup Fig Preserves
- 2 Tablespoons Balsamic Vinegar
- 1 Tablespoon Olive Oil
- 2 cloves Garlic, Minced
- 1-2 Tablespoons Dried Oregano
- Pinch of Salt + Pepper
- 2 Heirloom Tomatoes, sliced
- 2 cups Cherry Tomatoes
- 4 ounces Blue Cheese, crumbled
- 8 ounces Fresh Mozzarella Cheese or Burrata Cheese
- 8 slices Thinly Sliced Prosciutto
- 2 -3 Tablespoons Fresh Basil
Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper.
Stack two pieces of puff pastry one on top of the other and press gently to adhere. Repeat with the other two sheets. Cut each pastry into a large circle or leave as a square. You may also make mini tarts by cutting the pastry into smaller circles or squares. Whatever shape you prefer works fine.
Place the puffed pastry sheet on the prepared baking sheet and spread about 1/3 cup of fig preserves over the puff pastry.
In a bowl, whisk together the balsamic vinegar, olive oil, garlic and oregano. Add the cherry tomatoes to the balsamic mix and toss well. Arrange the sliced heirloom tomatoes over the puff pastry sheet evenly. Add the cherry tomatoes along with any remaining balsamic mixture left in the bowl. Sprinkle the tart with crumbled blue cheese.
Bake the tart for 20-25 minutes or until the crust if puffed and golden and the cherry tomatoes lightly burst. Remove from oven and top with torn mozzarella or burrata cheese and prosciutto. Let tart stand for 5-6 minutes to set. Garnish with basil. This tart makes 6 servings.
This tart is great to serve alongside a simple arugula salad tossed in a lemon vinaigrette for lunch and/or dinner. This tart reheats very well! If you have leftovers, consider topping with a fried egg and serving for breakfast!
Recipe Inspired by Half Baked Harvest
Honey Dijon Pretzel Crusted Chicken
Recipe Inspired By: Halfbaked Harvest
Honey Dijon Mustard Pretzel Crusted Chicken
- 1 lb boneless skinless chicken breast (butterflied) or chicken cutlets
- 2 egg whites
- 1/4 cup Dijon Mustard
- 1 Tablespoon Honey
- 1 teaspoon seasoned salt
- 1 1/4 cups crushed pretzel crisp
- 1/2 cup walnuts, crushed
Honey Dijon Mustard Dressing
- ½ cup Dijon Mustard
- ½ cup Honey
- ½ cup Olive Oil
- 1 Lime, juiced
- 1 teaspoon Smoked Paprika
- 2 teaspoon Pepper
Strawberry Avocado Basil Salsa
- 2 cups fresh Strawberries, diced
- 1 Avocado, pitted + diced
- 1 small Jalapeno, seeded+ chopped
- 1/2 cup Fresh Basil, chopped
- juice of 1 lime
- Preheat the oven to 350 degrees F. Prepare your baking sheet by lining with foil and spraying with cooking spray.
- In a large bowl, combine the honey, mustard, egg whites and seasoned salt, whisk well. Toss the chicken in the honey mustard wash and set aside. The longer you can allow it to marinate the better. In a shallow bowl, combine the crushed pretzels and walnuts.
- Remove one piece of chicken at a time from the mustard wash. Place chicken in the pretzels crumbs and then use your fingers to press the pretzels mixture onto the chicken. Place on the prepared baking sheet and repeat with remaining chicken. Bake in the oven for about 20-28 minutes or until chicken is cooked through.
- While the chicken cooks combine all the ingredients for the dressing in a small bowl. Whisk well and adjust seasoning to taste.
- For salsa, combine the strawberries, avocado, jalapeno, basil and lime juice in a bowl. Gently toss and season with salt if desired. Store in the fridge.
- Serve chicken warm with a drizzle of honey Dijon mustard dressing and garnished with strawberry salsa!
- 1 cup uncooked Farro
- 2 diced Fuji apples
- 1/2 cup diced red onion
- 1/2 cup chopped walnuts
- 4 ounces smoked salmon, cut into 1-inch pieces
- 2 medium celery stalks, thinly sliced
- 2 tablespoons extra-virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon Dijon mustard
- 1/2 teaspoon kosher salt
- 1/2 teaspoon ground black pepper
Place farro in a medium saucepan. Cover Farro with water to 2 cups water; bring to a boil. Reduce heat, and cook, uncovered, 30-35 min or until tender.
Combine cooked Farro, diced apples, and next 4 ingredients (through celery) in a large bowl. Combine oil and remaining ingredients in a small bowl, stirring with a whisk. Drizzle dressing over Farro mixture; toss to coat.
SWEET POTATO & BLACK BEAN BURRITO
Makes 8 Servings
Recipe Inspired by Oh She Glows
- 3 medium Sweet Potatoes, Diced
- 1 Tbsp Chili Powder
- ½ Tbsp Ground Cumin
- Garlic Power
- Sea Salt, to taste
- Ground Black Pepper, to taste
Rice & Bean Mixture:
- 1.5 cups Uncooked Short Grain Brown Rice
- 1-2 tsp olive oil
- 1 cup Yellow Onion, chopped
- 2 Garlic Cloves, minced
- 2-3 Red Bell Pepper, chopped
- Sea Salt to taste
- 1 Tbsp Ground Cumin, or to taste
- ¼ tsp Cayenne Pepper, or to taste
- 2, 15-oz can Black Beans, drained and rinse
- 4 Sprouted Grains Tortilla Wrap
- Baby Spinach Leaves
- Avocado or Guacamole
- Sriracha Sauce (optional)
- Preheat oven to 425F and line a large glass dish with tinfoil. Drizzle olive oil on potatoes and toss with salt, pepper, chili powder & cumin. Roast sweet potatoes for 35-40 mins. or until tender.
- Cook brown rice in 3 cups water with sea salt. Boil for 20-25 minutes or until rice has absorbed liquid.
- In a large skillet over medium-low heat, add oil, onion, and minced garlic. Sauté for about 5 minutes, stirring frequently. Now add in salt and seasonings and stir well.
- Add chopped red pepper, black beans, and cooked rice and sauté for another 10 minutes on low.
- When sweet potatoes are tender remove from oven and cool slightly. Slightly mash sweet potatoes with a fork. Add 1.5 cups of the cooked potatoes to the skillet and stir well.
- Add rice & bean filling to tortilla along with desired toppings. Wrap and serve.
Leftovers can be reheated and served as topper of spinach salad, stuffed in baked potato, served as tacos, or as a base for grilled flank steak!
JALAPEÑO & BLACK BEAN SPAGHETTI SQUASH BOATS
(Makes 4 Meals)
- 2 Spaghetti Squash
- Extra Virgin Olive Oil
- 1 Tablespoon coconut oil
- 1 Yellow onion, chopped
- 2 Cloves Garlic, minced
- 5 cups Fresh Baby Spinach
- 2 cans (14.5 oz) Roasted Tomatoes with Green Chiles
- 2 cans Black Beans
- 2 Tbsp Ground Cumin
- 1/2 Tbsp Sea Salt
- Ground Black Pepper
- 4 ounces Goat Cheese, crumbled
- Sliced Jalapeño (optional, garnish)
Preheat the oven to 400F and line baking sheet with foil or parchment paper. Carefully cut the spaghetti squash in half, scoop out the seeds in the center and discard. Brush sides with EVOO + Sea Salt + Pepper. Place the squash halves face-down on the lined baking sheet. Bake for 45-55 minutes, or until the light brown spots begin to appear on the skin of the squash. Remove from the oven and set aside to cool slightly.
While the squash is cooking, pour the 2 cans of roasted tomatoes and green chiles (including the liquid) into a blender and add in the ground cumin and salt. Blend until smooth and set aside.
Melt the coconut oil in a large pot over medium heat and sauté the onion until the onion is tender. Add in the garlic and spinach, and stir until the spinach is wilted. Add black beans and stir.
Use a fork to scrape the cooked spaghetti squash flesh into pot and pour the enchilada sauce over the top. Stir well until everything is heated through, season to taste, and then divide the spaghetti squash mixture between the shells of the spaghetti squash arranged cut-side-up on a baking sheet.
Top each serving with crumbled goat cheese, and place in over to heat through for 5-6 minutes. Serve Warm!!
Recipe Inspired by Detoxinista
Tired of packing a boring sandwich for lunch?
Want to boost your antioxidant level by increasing your vegetable intake?
Want to wake up your taste buds with fresh, exotic flavors?
This quick and easy salad is perfect for you!
Don’t settle for a sandwich, when you can re-energize your body mid-day with this nutrient dense, flavorful dish!
You are worth it!
Moroccan Chickpea, Carrot, and Spiced Quinoa Salad
Yields: 4-5 Servings
Recipe Inspired ByHappy Hearted Kitchen
- 1 cup Tri-Colored Quinoa
- 1 ½ cup Salted water
- 1 teaspoon Ground Cumin
- 1 teaspoon Ground Paprika
- 1 teaspoon Coriander
- 1 ½ teaspoon Ground Fennel Seeds
- 1 Tbsp Cinnamon
- 2 cans Organic Chickpeas, drained and rinsed; Pat dry
- 1/2 Tbsp Coriander
- 1 Tbsp Dried Parsley
- 1 Tbsp Ground Paprika
- 1 Tbsp Ground Cumin
- 1 Tbsp Extra Virgin Olive Oil
- Sea Salt and Ground Black Pepper
- 8 Medium Carrots
- 3 tablespoons Extra Virgin Olive Oil
- Juice of one Lemon
- 1 teaspoon Local Honey
- ¼ cup Raisins or Currants
- 1/2 cup Raw Almonds, Sliced or Chopped
- 2 Tbsp Dried Parsley
- 1 Tbsp Coriander
- Pre-heat oven to 350 degrees. Toss chickpeas with spices. Place on a baking sheet in a single layer and roast in the oven for 25 – 30 minutes, or until chickpeas are slightly brown and crunchy. Toss the chickpeas halfway through cooking time to evenly cook.
- Rinse the quinoa under cold water. Add rinsed quinoa and water to a pot and season with salt. Add in spices. Cover and simmer for 12 minutes, then remove from heat and let sit with the lid on for another 5 minutes.
- While the quinoa is cooking, slice carrots into ribbons. Drizzle with olive oil, honey and lemon juice and set aside.
- Fluff the quinoa with a fork and add to the carrots. Mix well. Add the remaining ingredients and mix well. Serve immediately or refrigerate.
If you are taking this salad for lunch, go ahead and portion into individual servings so the dish is ready to go when you are!
Spices have health benefits!! Spices and herbs have one of the highest antioxidant and polyphenol (a plant compound) level in food particles!! Both polyphenols & antioxidants help fight chronic health problems such as heart disease.
Not only do spices and herbs make our food taste great, but they serve as a substitute for ingredients that do not add value to our health such as salt, saturated fat, and sugar!
My hope is that you enjoy this easy, weeknight chili recipe that Im sharing in this post!! The recipe includes several spices that will benefit your body and satisfy your taste buds!!
Chili Powder - Helps rev metabolism and eases indigestion!
Paprika - potent vitamin A source which promotes immune function, good eyesight, healthy skin, and wound healing
Cumin - aides digestion, relieves constipation, helps with insomnia, and promotes healthy skin
Sweet Potato & Black Bean Chili
INGREDIENTS: 2 Tablespoon Extra-Virgin Olive Oil 2 Medium Sweet Potato, Peeled & Diced 1 Large Yellow Onion, Diced 4 Cloves Garlic, Minced 2 Tbsp Pickled Jalapeño, Diced 3 Tbsp Chili Powder 1 Tbsp Ground Cumin 1 Tbsp Smoked Paprika 1 teaspoon Sea Salt 3 cups Water 2 15-ounce cans Black Beans, Drained & Rinsed 2 14-ounce cans Diced Tomatoes 3 teaspoons Lime Juice
DIRECTIONS: Heat oil in a Dutch oven over medium-high heat. Add sweet potato and onion to the Dutch oven and cook until onion softens.
Add minced garlic, chili powder, smoked paprika, cumin, and sea salt to onion mixture. Stir constantly for 30-seconds.
Add water and bring to a simmer. Cover, reduce heat to maintain a gentle simmer and cook for 10 minutes, or until sweet potato is tender.
Add black beans, diced tomatoes, diced jalapeños, and lime juice and return soup to a simmer for another 5-6 minutes.
Serve warm and garnish with diced avocado, sour cream or French fried onions. Serve alongside cornbread or cold guacamole salad!!!
RECIPE INSPIRED BY EATING WELL
Increase your fiber and satisfy your hunger levels. (Thank you Oats)
Sustained Energy levels. (Thank you Oat & Nuts)
Elevate HDL and Reduce LDL Cholesterol (Thank you Oats)
Reduce your blood pressure and increase digestive enzymes in your stomach (Thanks Bananas!)
Fight off infection with Vitamin C (Thanks Applesauce)
Reduce inflammation in the body with magnesium! (Thanks Pecans)
Support Bone & Teeth Formation. (Thanks pecans)
Reduce stomach pains, improve mental performance, reduce hunger pains, relieve stress, and increase antioxidant levels (Thanks Vanilla)
Stabilize blood sugar and protects neurons in your brain!! (Thanks Cinnamon)
Peanut Butter Banana Cookie Recipe Yields 1 Dozen (Recipe inspired from Amanda's Apron - www.amandasapron.com)
1.5 cup Old-Fashion Oats
2/3 cup Homemade Peanut Butter (or a natural store bought with peanuts and/or salt only)
2/3 cup Organic Unsweetened Apple Sauce
1/2 cup Chopped Pecans, Raw Almond, or Cashews
1 Tbsp Vanilla Extract
1 Tbsp Cinnamon
1/4 cup Natural Peanut Butter
1 Tbsp Organic Coconut Oil
Optional Sweetener Add-ins: Dried Cranberries, Raisins, Cacao nibs, Cocoa powder, Dried Cherries, 2-3 Tbsp Honey or Agave Nectar
Pre-Heat oven to 350 degrees. Mash bananas until soft. Add all other ingredients for cookie to bowl and mix well. Place dough in 1-2 inch balls on a baking sheet lined with parchment paper. Mash to make into cookie shape. Bake for 20-25 minutes. When cookies are done, place on wire cookie rack to cool and too with frosting.
To make frosting microwave 1/4 cup peanut butter with 1 Tbsp organic coconut oil. Drizzle over cookies and let set.
Store cookies in airtight container in a cool place.
Feel good about serving this cookie to your friends, family, or most importantly to YOU!!
Remember, food is our medicine and is meant to be enjoyed!!!
Tired of paying high prices for processed granola bars?
Tired of snacking on food that taste like cardboard?
Do you have a desire to feed your family foods that are whole, full of nutrients, and life giving?
This energy bar recipe is for you. It does NOT require baking. It only requires a food processor, a baking sheet, and a freezer. This energy bar has no added sugar, full of fiber, and is a good source of protein to power you through your important daily agenda! Let's be intentional about our food choices!
Join NutriFocusRD in the movement to
No Bake Date & Cranberry Energy Bars
Makes: 8 Bars
- 2 cups pitted dates (soaked in warm water for 15 minutes, then drained)
- ½ cup unsweetened dried cranberries (Can also use dried cherries, dried apricots, or dried blueberries)
- ¼ cup natural peanut butter (I prefer homemade peanut butter or Whole Foods Natural Peanut Butter. No added sugars or oils, ONLY peanuts)
- ¼ cup whole raw almonds (Can also use macadamia nuts or cashews)
- ½ cup instant plain oats (gluten free if you need!)
- Soak the pitted dates in warm water for 15 minutes. Drain well.
- Place soaked dates, dried cranberries (or fruit), raw almonds, natural peanut butter, and oats in food processor and blend until combined well. My dough usually forms a ball when its blended.
- Scoop mixture into a square, 8x8 baking pan.
- Press the dough firmly into an even layer.
- Place the baking pan in the freezer for 30 – 45 minutes to allow time to set.
- Cut into 8 rectangle bars. I like to wrap each bar in parchment paper to reduce sticking and make the bars portable and easy to pack.
- Store in the freezer or fridge.
Recipe Inspired by Nutritionist in the Kitch
For Christmas my husband received a waffle maker from my parents. He LOVES waffles and has been eating frozen waffles for the past several months. I'm okay with frozen waffles, but as a dietitian, my hope is that my husband, as well as our family, can enjoy quality "whole foods" with minimal preservatives and without unnecessary additives. When my husband received a waffle maker for Christmas, so began my search for a waffle batter recipe that would be a perfect for us!
Ree Drummond (better known as The Pioneer Woman) provided a recipe that inspired me to warm up our waffle iron!
Need ideas to warm up your waffle iron?
Below are 5 foodie fun reasons to begin incorporating waffles back into your diet:
- Chicken and Smoked Cheddar Waffles (Recipe: MyRecipes)
- BLT on Cheddar Rosemary Waffle Bread (Recipe: Baker Bettie)
- Strawberry Shortcake Napoleons (Recipe: Feels Like Home)
- Waffle Ice Cream Sandwiches (Recipe: Martha Stewart)
- Breakfast Quesadilla with Waffle Tortilla (Recipe: Waffle Batter Below - Fill with Favorite Breakfast Ingredients and Cook Like Quesadilla on Stovetop! Garnish with Sliced Avocado, Sour Cream, and/or Sriracha!)
Waffle Batter Recipe (Recipe Inspired by Pioneer Woman)
- 2 cups All-Purpose Flour
- 3 teaspons Baking Powder
- ½ teaspoon of Sea Salt
- ¼ cup Sugar
- 1 ½ cups Organic Fat-Free Milk
- 2 Organic Whole Egg Yolks
- 1 ½ Tbsp Vanilla Extract
- 1 stick Unsalted Butter, Melted
- 4 Whole Organic Egg Whites
- Pre-heat your waffle iron.
- Mix together all-purpose flour, baking powder, sea salt, and sugar in a medium mixing bowl.
- In a separate bowl, blend milk, 2 egg yolks, and vanilla together. Pour wet ingredients over dry ingredients and gently mix until halfway combined. Pour in melted butter and gently continue mixing ingredients until combined.
- In a separate bowl, use a mixer to beat the egg whites until stiff. Slowly fold them into the batter until slightly combined.
- Scoop the waffle batter into the waffle iron in batches and cook according to its directions. Serve immediately with butter, warm maple syrup, and mixed berries.
Polycystic Ovarian Syndrome (PCOS) causes elevated insulin levels in the blood, resulting in difficulty maintaining a healthy weight due to the tendency of the body to store fat. Did you know that if you lose 5-10% of your current body weight, you can help significantly reduce symptoms of Polycystic Ovarian Syndrome? Don't start crash dieting to improve symptoms, but start shopping smarter!
Grocery shopping, in general, can be a big pain but if you are grocery shopping with PCOS, things can get a bit trickier. I am here with some tips to make things simpler.
- Fuel Up Before Shopping! This is a rule for everyone to live by: don’t shop when you are hungry. Those donut holes look a bit more tempting when you haven’t eaten lunch yet (public bulletin: there is nothing wrong with treating yourself to a donut hole).
- Fortify Your Cart with Calcium & Vitamin D! Calcium is an important mineral for women with PCOS since it is known to promote egg development and menstrual cycles. Almost more important than calcium, Vitamin D is key for calcium absorption, egg maturation, and insulin resistance. Some foods high in calcium and/or Vitamin D include: milk, eggs, salmon, tuna, cheese, and fortified cereals.
- Find The Farmer's Market. Produce & meats pack the most nutrition when purchased local because the food items do not lose nutrition in the transportation of the food items to the grocery stores and on the grocery store shelves. Check out your local farmer's market and research local farms near your home that sale grass-fed, hormone free meats! Since its winter, what are the best items to look for to help fight PCOS? Kale and Turnip Greens!!! Kale is great for any diet, but can be extremely beneficial for women with PCOS. Turnip Greens are low in oxalic acid so there won’t be any calcium absorption inhibition. Other vegetables high in calcium: broccoli, collard greens, arugula, and okra. One key tip: take advantage of all these beneficial greens and make some beautiful salads.
- Fight Oxidative Stress!! Eat a Variety of Colored Vegetables To Fight Oxidative Stress. Brightly colored vegetables are a rich source of antioxidants which fights oxidative stress. Women with PCOS have been found to have a higher rate of oxidative stress which leads to physiological stress.
- Fire Up The Grill!! Purchase Organic, Grass-Fed Meats. Grass-fed meat tends to be leaner and contain less hormones than standard meat. The livestock is also protected from genetically modified grains and pesticides which can negatively affect hormone balance and PCOS. Lean protein sources also help maintain steady energy levels and curb cravings. Some protein foods, like wild-caught fish, can get a bit pricey but some cheaper options include: beans, turkey, pastured eggs, organic yogurt, and nuts/seeds. When deciding on which proteins to choose- it is better to choose protein with little to no saturated fats (items listed above, with exception of egg yolks, are great options)
- Figure Out Plan Ahead of Time! There are many websites that compile a shopping list that you can print out and bring to the store and check off items you need to purchase. This makes things much simpler and prevents impulse purchases. I made one myself and I am attaching it here: Grocery List. My grocery list is based on what I usually purchase, there are modifications and write-ins that can be made to your liking! Try to make a weekly meal plan and only purchase what it planned for that week. With the shopping list printable comes a budgeting section. Prepare ahead and decide what you want to spend and try not to exceed that limit. If you find some huge deals and have leftover money, save it for a rainy day and after the end of the month see how much you saved!
Support our lovely city of Birmingham by eating local!
The best part about their food: locally grown! One of my favorite dishes involved their delicious grits that are grown in Wilsonville, AL, McEwen & Sons. They were the perfect amount of flavor underneath the Braised Beef Short Rib, which was also amazing. The portions are the exact right amount for full satiety without being too large.
When you taste their food you can tell that it is made with care and fresh, fresh, fresh! Their food items are made daily and even their margaritas are made with fresh ingredients (I highly recommend their baba-rita).
They are partnered with Jones Valley Teaching Farm, a non-profit organization, to promote the education on locally grown foods. Jones Valley Teaching Farm is dedicated to educating the young community on what these fresh foods can do for your body! They provide many opportunities to volunteer and get involved here.
Sprout & Pour has been around Alabama for some time at various farmers markets but has just opened a storefront in the heart of Edgewood! Sprout & Pour is family owned and uses fresh and local produce to make their cold pressed juices and serves up whole food smoothies! Many juicing techniques lose key nutrients in their methods, but Sprout & Pour utilizes a cold-pressed method that preserves the vital nutrients in the local produce they use to create their nutrient dense treats!!
The galley is the kitchen and the garden is the area for you to enjoy your delicious meal. The chef, James Boyce, originates from Huntsville and owns three successful restaurants there. The restaurant has only been open for a short time and already has stirred talk around the town. The menu features modern American-French style with southern influences. I recommend trying the Grilled Hearts of Romaine salad and Pan Roasted Gulf Mangrove Snapper.
Dreamcakes is a locally owned bakery in the heart of Edgewood! This bakery shares the cupcake love by sending cupcake trucks around the city!!! The creative team at Dreamcakes are consistently impressive at serving up whimsical excitement throughout the year with cupcake flavors and festive treats! For example, during a pit-stop in October, the Wednesday special was the Sorting Hat cupcake. The Sorting Hat is Harry Potter themed and underneath the chocolate dipped topping is a SURPRISE FLAVOR! Nothing gets me like a hidden surprise inside a delicious cupcake. Besides cupcakes there are cakes, brownies, chocolate strawberries, macaroons, and oatmeal crème pies. The shop is quaint and in the perfect area to eat outside and walk around to shop locally afterwards. NutriFocusRD urges everyone to experience this unique & delectable bakery!!!
Another family owned operation, Oli.O sells fresh olive oils and balsamic vinegars. These oils are from all over the world including: Spain, Italy, South Africa, Australia, California, and more! The shop provides tastings so you can see which oil or vinegar your taste buds prefer! One of my favorite new things to test out in recipes is infused olive oils and Oli.O has some great varieties like: chipotle, cilantro and roasted onion, organic basil, organic butter, and more! If you check out their website, they provide some recipes for your everyday needs.
Hotbox is considered a “permanent food stand” in the courtyard of Parkside in Avondale. I love the Avondale area, especially on a warn day when you can grab a dish at surrounding restaurants and eat at Avondale Brewery. Hotbox would be perfect for that very idea! Their menu has so much variety I would not know how to describe it besides: my perfect menu. Spicy soba noodles, beets and bok choy, carnitas tostada, and pork belly drunken noodle are on the top of my list. My mouth is watering as I type…
Need a quick weeknight dinner idea?
NutriFocusRD has got your answer!
This creamy, nutritious soup hits the spot! It is a guaranteed family favorite!!
Creamy Tomato & Tortellini Soup:
- 1 Tbsp Extra Virgin Olive Oil (EVOO)
- ½ lb. Italian Sausage
- 1 Diced White Onion
- 24oz Organic Marinara Sauce
- 8oz Reduced Fat Cream Cheese
- 32oz Reduced Sodium Chicken or Vegetable Broth
- 8oz Diced Bella Mushrooms
- 4-5 cups Fresh Organic Baby Spinach
- 16-20oz Frozen or Refrigerated Whole Wheat Cheese Tortellini
- ½ cup Shredded Parmesan Cheese
- French Bread or Rosemary Olive Oil Bread (Costco)
- In a stockpot, add EVOO, diced onion, and Italian sausage. Cook until sausage is brown.
- Add marinara sauce into the meat mixture and stir well.
- Using a whisk, stir in cream cheese until blended well. Once blended, add chicken broth and bring to a boil for 10 minutes.
- Add mushrooms, baby spinach, and cheese tortellini to broth and combine well. Allow to simmer for 7-9 minutes.
- Serve soup warm, topped with 1-2 Tbsp shredded parmesan cheese, and with a warm, crusty French bread for dipping! Enjoy!!!
Confused by the hype of grass-fed versus grain-fed beef? Is grass-fed beef really worth the extra expense?
Today NutriFocus highlights 4 good reasons to consider choosing grass-fed beef....
- Grass-fed beef is much higher in nutrient levels. Grass-fed beef tends to be leaner, and have higher levels of vitamins, minerals such as calcium, magnesium, potassium, and beta carotene. Grass-fed beef has shown to have 4x the levels of vitamin E and 6x the levels of Omega-3 (compared to grain fed beef) which helps reduce the risk of arthritis, obesity, insulin resistance, allergies and autoimmune diseases. It is also a good source of CLA which is a healthy fat that protects against cancer.
- Grass-fed beef is better for the animals. Supports a natural and humane approach to sustainable farming BC the animals are allowed to roam free on the land.
- Supports local farming science. Raising livestock on pasture requires knowledge and skill -- it is a true science!!
- Grass-fed animals are healthy and drug-free. Cows fed grain can suffer digestive problems because grain is not their natural diet and is not digested properly. This can lead to the use of antibiotics and other medications which ultimately pollutes our food supply and environment.
This NutriFocusRD original recipe won me major points with my husband so I could not resist sharing this easy, slow-cooker meal with my NutriFocus Family!!! This chili is super easy, full of fiber, powered with protein, and packed full with vegetables! It is perfect for a weeknight dinner or to serve at your next tailgating party!! Best news is... it is even better the next day!!! Hope you guys enjoy!!
Organic Beef and 3-Bean Chili:
- 1 pound organic, grass-fed ground beef
- 1 Red Onion, Diced
- 3 Celery Stalks, Diced
- 1 Green Bell Pepper, Seeded and Diced
- 2 Garlic Cloves, Minced
- 1 (29oz) can Tomato Puree
- 1 (15oz) can Red Kidney Beans, Drained
- 1 (15oz) can Cannellini Beans, with Liquid
- 1 (15oz) can Chickpeas, Drained
- 2 Tbsp Chili Powder
- 1 Tbsp Ground Cumin (optional)
- ½ Tbsp Smoked Paprika (optional)
- 2 tsp Dried Parsley
- 1 tsp Garlic Salt
- 1 Tbsp Dried Oregano
- 1 Tbsp Dried Basil
- 1 Tbsp Ground Black Pepper
- 1 Tbsp Sriracha Sauce
Place ground beef in a skillet over medium heat. Season with 1 Tbsp Chili Powder, 1 Tbsp Cumin, ½ Tbsp Smoked Paprika, 1 tsp Garlic Salt, and Ground Black Pepper. Cook until evenly brown. Drain remaining liquid.
Place the beef in your slow-cooker. Add in onion, celery, green bell pepper, garlic, tomato puree, drained kidney beans, drained chickpeas, and cannellini beans with liquid. Season mixture with 1 Tbsp chili powder, dried parsley, garlic salt, dried basil, oregano, black pepper and sriracha sauce. Stir mixture well. Cover and cook on low for 8-hours!
Garnish with shredded parmesan cheese and low-fat sour cream and serve alongside sweet cornbread muffins!
To Locate Local Grass-Fed Farms, Check Out the Eat Wild Website for Farms Across the Southeast!
I love foods that are versatile!!! This is probably the main reason I love chickpeas!! Chickpeas can be used in salads, soups, curries, chilis or stews. I highly recommend that you consider roasting chickpeas as a tasty and inexpensive protein source!
In addition to their versatility, chickpeas also offer 3 health benefits you do not want to miss.
- Reduce Cholesterol Levels: Research has shown that including 3/4 cup of chickpeas in your diet can help lower LDL (bad cholesterol) which in turn, lowers your risk of heart disease! Research has also shown that individuals that consume chickpeas on a regular basis have better body fat regulation, lower LDL cholesterol levels, lower total cholesterol levels, and lower triglyceride levels.
- Control Hunger Cues: Due to their high fiber and high protein content, this powerful combination will stabilize your hunger cues. My consuming 1/2 cup chickpeas in your daily intake you are more likely to eat an appropriate amount of calories for your body due to more accurate hunger/fullness cues. The long-term benefit means your body will rest at a healthy body weight.
- Improved Digestive Support: Did you know that 2 cups of chickpeas will give you approximately 28 grams of fiber? That is 100% of the recommended daily value! Consider chickpeas a staple on your grocery list if you want good colon health. 65-70% of the fiber found in chickpeas is insoluble fiber. This means the fiber is not digested until it reaches the very end of your colon which promotes healthy bacteria growth and reduces your risk of colon cancer!
Today, I'm sharing the easy concept of roasting chickpeas so you can always have a tasty, nutrient dense, meatless protein option available for your main entrée or for a snack!
- 2 - 15oz Cans of Low Sodium Chickpeas
- 1 Tbsp Extra Virgin Olive Oil (EVOO)
- Assorted Herbs and Spices of Your Choice (I like to use Dried Thyme, Oregano, Ground Cayenne Pepper, and Crushed Rosemary)
- Garlic Salt
- Ground Black Pepper
- Cooking Spray
Pre-Heat oven to 425 degrees. Spray baking sheet with cooking spray and set aside. Drain and rinse chickpeas. Pat dry. Once dry, toss chickpeas with EVOO, assorted spices and herbs of your choosing, garlic salt, and ground black pepper. Toss chickpeas to make sure they are evenly coated with EVOO and herbs/spices. Pour chickpeas onto baking sheet and spread out so that all chickpeas are in a single layer. Roast at 425 degrees for 20-25 minutes (depending on your oven). Stir chickpeas halfway through cooking process to cook evenly on all sides. Serve hot or cold. This recipes makes 4-5 servings.
I like to serve roasted chickpeas on salads or over rice as a curry! Roasted chickpeas are great to make hummus and delicious as a portable snack!!! Be creative and enjoy this nutrient dense food!!!