Tag: Health

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My Top 10 Fridge Staples

Between family get-togethers, company parties, and holiday shopping, this season is always busy. It’s easy to get thrown off your normal routine of cooking and eating healthy with all these events. During this time, I heavily depend on these healthy fridge staples to get me through. Gotta have all hands on deck health and energy-wise during this season, therefore it’s essential for me to have these food items available to me. Here are my 10 refrigerator must-haves always and especially during the holiday season.

  1. Spinach or dark leafy greens
    1. Whether adding to my eggs in the morning, soups in the evening, or just making a simple salad, these are a must-have for me. They are a great source of vitamin K, vitamin A, folate, iron, calcium, and vitamin C.
  2. Unsweetened soy milk
    1. Soy intake in moderate amounts may have a protective effect against cancer risk. Moderate amounts includes about 2-3 servings of whole soy foods daily (i.e. soy milk, edamame, tofu, etc.). Because I don’t consume tofu and edamame on a regular basis, I try to consume at least 1/2-1 cup of unsweetened soy milk daily. It’s a great source of soy-based protein (as compared to many other non-dairy based milks), potassium, vitamin B12, folate, calcium, and vitamin D.
  3. Plain Greek yogurt
    1. My go-to uses of plain Greek yogurt is rarely for eating just plain yogurt. It’s one of my favorite healthy swaps in dips, sauces, and spreads. I find myself continually subbing it for sour cream in dips and Mexican cuisine. It’s low in added sugar, high in protein, and a great source of calcium. Try spreading on toast with sliced apples topped with a honey, nut butter, and coconut milk drizzle for a delicious mid-afternoon snack.
  4. Ground flaxseed
    1. Some people may not store in the refrigerator but I often do just to keep it as fresh as possible. Ground flaxseed meal is a great source of fiber, protein, and iron. With 2 tablespoons providing 2430 milligrams of omega-3 fatty acids, it’s also packed full of all those heart healthy fats. It adds a lovely nutty flavor to your favorite cookies, energy bites, fruit smoothies, or my favorite…old-fashioned oatmeal.
  5. Avocado
    1. Oh the holy grail! We all know avocado is all the rage right now, but honestly how can you resist. It spreads beautifully on toast and blends easily in your favorite smoothie or savory sauce. It’s jam-packed with the heart-healthy monounsaturated fat and provides at least 20 vitamins and minerals in one-third a medium avocado (one serving). Enough said.
  6. Kombucha
    1. My booch 😉 This fermented tea beverage is a probiotic that can help maintain gut microbiota. I try to drink at least one Kombucha a week to maintain my gut health. Taking care of your gut health is essential to support regular bowel and immune function. Plus, there are ample flavors to choose from…don’t tell me you can’t find one you like.
  7. Cage-free eggs
    1. Once while traveling the country, I drove past a large semi truck carrying caged chickens that were literally packed in tighter than sardines. My face while driving past the truck turned to the driver in pure horror. I never looked back. Cage-free eggs fa’ life. Plus they’re delicious and the yolk is always plump and never saggy (ew saggy!). Eggs are good any time of the day for me…breakfast, snack, lunch, brinner, you name it. Eggs provide high quality protein and are bursting at the seams with great nutrients, such as B-vitamins, choline, iron, vitamin D, lutein and zeaxanthin.
  8. String cheese
    1. I must admit I never string the cheese. I eat it by the whole bite-size. To those who have the patience to pull apart the strings of cheese and eat them slowly, I applaud you. I don’t have that patience. This snack helps hold me over between meals due to 6-7 grams of protein. It provides a good source of calcium and limited fat (if you are purchasing the light version!) for all my low fat friends.
  9. Hummus
    1. The phrase “hummus is yummus” holds true in my mind. I often make my own (see here for a chipotle pumpkin version), but in the case I don’t, I almost always have a store-bought container on hand. Hummus is a great plant-based snack, blending cooked chickpeas and tahini sauce as the classic foundation. Spread on toast and/or pita bread or enjoy with your favorite crackers and fresh vegetables.
  10. Baby carrots
    1. Well what on earth are you going to eat with the hummus?! Dem baby carrots. Baby carrots are a great go-to snack. Ready-to-eat, low in calories and can be paired with hummus of course, your favorite nut butter, grapes, veggie dip, or just eaten by themselves. Carrots offer excellent sources of vitamin A in the form of beta-carotene, vitamin K, vitamin C, fiber, potassium, and antioxidants.

What are some your favorite refrigerator staples? Comment below 🙂

 

-EAW

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Guide to a Healthy Holiday Mindset

We have all heard the statistics about unwanted weight gain during the holiday season and how we often struggle to lose this weight over the course of the rest of the year. Luckily, there are many easy, healthy swaps to help reduce excess calories and fat in holiday cooking. In addition, we also know that stress plays a role in unwanted weight gain. According to a study conducted by the CDC, higher perceived stress was associated with lower levels of physical activity, less mindful eating behaviors, and more energy-dense food choices. Therefore, even if you are using healthier techniques in your holiday baking this year, your weight may still continue to climb if you are bombarded with stress.

With the holiday season rapidly approaching, it’s important to start preparing your mindset in order to promote good health before, during, and after the holidays. Follow this guide to help formulate a strong and healthy holiday mindset.

  1. Identify what part of the holidays makes you happy. Is it catching up with friends or family, giving back to the community, making food for family, or even eating all the yummy traditional holiday foods? Make these things a priority. Even if enjoying all the yummy food is something you really look forward too, then do so without feeling guilty. But be sure to remember moderation and portion sizes. After all, it is not the select couple holidays that will cause significant weight gain. It is the lack of a consistent healthy lifestyle before, during, and after the holidays that makes the biggest impact long-term.
  2. Identify areas of your diet or fitness that need improving NOW. Not the day after Thanksgiving when the guilt sets in or January 1st when you decide to start a crash diet. Focus on 2 SMART (specific, measurable, achievable, realistic, and timely) goals for your fitness level and diet now. Make these goals as realistic as possible so that it will be feasible to maintain throughout and after the holiday season.
  3. De-glorify certain “off-limit” foods. When we put pumpkin pie in a category of “should never eat” and salad in a category of “eat often”, which one do we tend to want more? That slice of pumpkin pie. When we stop hyper-focusing on foods that we can’t eat and focus on all foods in moderation, you start to form a positive relationship to food and your body.
  4. Find your zen time. Whether that’s taking more time for yourself or just feeling ok with saying “no” to parties or extra tasks. Allowing your mind to decompress will help facilitate a healthier mindset during the holidays. Try some of these relaxation tips:
    1. Read a book for 15 minutes every day.
    2. Meditate or yoga for 15-20 minutes daily.
    3. Journal in the morning or evenings before bed to remind yourself things you are grateful for.
    4. Go tech-free for an hour or two during the day. Don’t be afraid to unplug from the electronics for a while.

By following some of these easy tips to decompress your mind, you may find you will enjoy your holidays even more than previous years. The mind plays a large part in your health and it’s important to treat it as an equal to diet and exercise in your healthy lifestyle. Happy Holidays!

 

References:

https://www.cdc.gov/pcd/issues/2012/12_0001.htm

-EAW

 

 

 

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Easy Horseradish Sauce

As the weather is starting to get colder and drearier here in West Michigan, I find myself wanting to make more and more warm, comfort foods. My fiancé also recently purchased a smoker and has been making some really delicious smoked meat; it sure is yummy and incredibly low maintenance. He makes the proteins and I make the sides. It’s a nice little duo we have going on over here 🙂

My fiancé recently bought a ginormous piece of beef loin from Costco and it has been taking up the majority of our freezer space for a couple weeks. We decided this week was the week to smoke this baby, mainly so we can regain some of our freezer space back. And when I say this thing was ginormous, I am not kidding. Let me give you a visual…

With it only being the two of us (and our zoo including a great dane, border collie pitbull mix, and dumpster kitty), we were both aware we were not going to be able to finish this alone. Therefore, we invited a couple friends over to help make a dent in this meat. Side note, the meat turned out amazing! Check out those smoke rings!

Despite having friends help us consume this, we still had quite a bit of meat leftover. Meaning, I had to start getting creative to discover new ways to use up the rest of this meat. Lucky enough, trying to use up leftovers without wasting food is probably one of my favorite pastimes.

One of our friends recommended an open-faced sandwich that sounded amazing…sourdough bread, dijon mustard, pickles, swiss cheese, leftover smoked beef loin topped with a horseradish sauce. SOLD. A couple days later, I took a stab at it, but not without my own personal twist (I can’t resist). I love when I rhyme unintentionally. Here is a look at how the sandwich turned out.

This sauce though. On point. It really took the sandwich to the next level flavor-wise. I highly recommend trying it. It is super easy and can be served with just the meat alone if you prefer. The non-fat Greek yogurt substitute for sour cream quickly eliminates extra calories from fat that truly, between the meat and the swiss cheese, the sandwich just did not need in my opinion. But if you do find yourself needing a little more fat for flavor or thickness, feel free to add a dollop of low-fat sour cream. Enjoy!

Easy Horseradish Sauce

Total prep time: 15 minutes

Servings: 6 (1 Tbsp)

Ingredients:

  • 1 Tbsp. Dijon mustard
  • 1 tsp. Rice wine vinegar
  • 1 cup non-fat Greek yogurt
  • 1/4 Horseradish, prepared white
  • 1/2 tsp. Kosher salt
  • 1/4 tsp. ground black pepper
  • 1 dash of Worcestershire sauce
  • 1 dash of Tabasco sauce (optional)

Directions:

  1. Stir together the mustard, vinegar, yogurt, horseradish, salt, pepper, worcestershire, and tabasco sauce together in a medium bowl until evenly dispersed.
  2. Transfer to an air-tight container and I recommend refrigerating for at least 3 hours or overnight if possible.

Recipe adapted from The Washington Post.

-EAW

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Everything Pumpkin: The Healthy Way

Fall is upon us and with that comes all the pumpkin cookies, cakes, pie, and cheesecake. But not all pumpkin recipes have to debunk your diet from excess calories. Pumpkin can be used in both sweet and savory dishes. Some people may be wondering if pumpkin is even healthy at all?

Pumpkin has many health benefits to be happy about this fall. It’s packed with antioxidants, such as lutein and zeaxanthin, as well as beta-carotene, vitamin A, dietary fiber, and potassium. For 1 cup of 100% pure pumpkin, there is only ~80 calories, 7 grams of fiber, <1 gram of fat, and 2 grams of protein. These different nutrients help support the immune system, maintain clear eyesight, and help maintain a healthy weight. And don’t forget about the seeds! Pumpkin seeds are a great source healthy fats, protein, fiber, zinc, and magnesium. Here are some great healthy recipes using pumpkin for you to try this fall or any time of the year.

Check out the audio guide from my news segment on WZZM here.

Pumpkin Ricotta Mousse

Yield: 8 servings

Ingredients:

  • 1 cup part-skim ricotta cheese
  • 1 ¼ cup 100% pure pumpkin, pureed
  • 1 tsp pumpkin pie spice
  • 2 Tbsp honey
  • 1 tsp vanilla extract
  • 1 cup light or fat-free whipped topping

Directions:

  1. Combine first 5 ingredients using a mixer or blender until smooth.
  2. Fold in the cool whip with a spatula until even consistency.
  3. Using small bowls or mason jars, spoon ¼ cup mousse into each and top with pecans, dark chocolate nibs, or pumpkin seeds for garnish.

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Whole Wheat and Oat Pumpkin Pancakes

Prep time: 5 mins, Total time: 5 mins

Ingredients:

  • 3 eggs
  • 1/3 cup brown sugar
  • 1/2 cup applesauce
  • 1/2 cup canned pumpkin
  • 1 1/2 cup buttermilk
  • 2 tsp vanilla extract
  • 1 cup whole wheat flour
  • 1 cup rolled oats
  • 2 tbsp baking powder
  • 1/2 tsp salt
  • 1 tsp pumpkin spice

Instructions:

  1. In a large bowl whisk together the eggs, brown sugar, applesauce, buttermilk and pumpkin together until smooth. Add in vanilla, baking powder, salt, pumpkin spice, rolled oats and flour and whisk well.
  2. Pour about half a ladle onto a medium hot griddle and cook for 3 minutes, until the edges start to firm up. Flip the pancakes and finish cooking for 1-2 minutes on the other side.
  3. Serve hot with maple syrup, plain yogurt, or pecans.

Source: https://www.jocooks.com/healthy-eating/healthy-whole-wheat-oats-pumpkin-pancakes/

Smoky Chipotle Pumpkin Hummus

Ingredients:

  • 2 tablespoons lemon juice
  • 1/4 cup tahini
  • 3 cloves garlic
  • 1 teaspoon kosher salt
  • 1 (15 ounce) can chickpeas, drained and rinsed
  • 2 teaspoons olive oil, plus more, to top
  • 2 chipotle chiles in adobo, plus adobo sauce, to taste
  • 1 (15 ounce) can pumpkin puree
  • 1 teaspoon ground cumin
  • 1/2 teaspoon smoked paprika, plus more to top
  • Roasted, salted pumpkin seeds, to top

Directions:

  1. Pulse the lemon juice, tahini, garlic, and salt together in a food processor or blender until it forms a paste. Add in the chickpeas, olive oil, and chipotle chiles and pulse until smooth. Add in the pumpkin puree, cumin, and smoked paprika and pulse until well combined.
  2. Transfer the hummus to a bowl and swirl the top using the back of the spoon. Drizzle over a little additional olive oil. Sprinkle with smoked paprika and top with roasted pumpkin seeds. Serve or refrigerate until ready to serve.

Source: http://hostthetoast.com/smoky-chipotle-pumpkin-hummus/

Thai Pumpkin Coconut Soup

Serves: 4

Ingredients:

  • 2 tablespoons red curry paste
  • 4 cups low sodium chicken or vegetable broth, about 32 ounces
  • 2 15 ounce cans pumpkin puree
  • 1¾ cup unsweetened coconut milk, or a 13.5 ounce can, reserving 1 tablespoon
  • 1 large red chili pepper, sliced
  • Cilantro for garnish if desired

Directions:

  1. In a large saucepan over medium heat, cook the curry paste for about one minute or until paste becomes fragrant. Add the broth and the pumpkin and stir.
  2. Cook for about 3 minutes or until soup starts to bubble. Add the coconut milk and cook until hot, about 3 minutes.
  3. Ladle into bowls and garnish with a drizzle of the reserved coconut milk and sliced red chilis. Garnish with cilantro leaves if desired.

Source: https://www.foodiecrush.com/5-ingredient-thai-pumpkin-soup/

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Enjoy!

-EAW

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Navigating Food Trends

This morning I was on WZZM 13 helping the GR community navigate through the latest food and nutrition trends. The latest trends on the scene include matcha green tea powder, beetroot powder, spirulina, and activated charcoal. But are these foods or products worth your money and which ones may actually be healthy for you? Follow this true or false guide with explanation on which trends are worth your attention. Cheers to evidence-based nutrition advice and hump day!

Check out the WZZM audio guide here!

 

True or False

Beetroot powder vs. whole beets

Beetroot powder has the same amount of fiber per serving as a whole beet.

True. However this depends on the brand. Because beetroot powder is a supplement, the purity of the product may not be created equal due to lack of FDA regulations. When you are looking for the best beetroot powder, aim for at least 2 grams of fiber per serving (generally 2 tsp-1 Tbsp powder). Try adding the powder to smoothies, baked goods, pasta sauces, salad dressing, dips, and soups.

Activated charcoal for detox diets

Activated charcoal is a healthy and safe way to remove toxins from your body.

False. The use of activated charcoal is most commonly reserved for emergency treatment of severe poisonings. The administration of activated charcoal causes the charcoal to bind to chemicals, foods, drugs, and nutrients in the stomach to prevent being absorbed into the body. In other words, if you are taking this for a healthy diet detox and consuming with healthy food, these healthy nutrients will also not be absorbed. This not only prevents the absorption of the good nutrients that your body needs, but excessive intake can increase your risk of constipation or diarrhea, black stools, or dehydration. Stick to a plant-based diet with an emphasis on fruits and vegetables for the best long-term “detox” diet.

Spirulina

Spirulina is one of the few foods on the planet with a naturally high content of the healthy omega 6 fatty acid, gamma linoleic acid (GLA).

True. Spirulina is a green-blue algae powder that can be added to foods or taken as a pill supplement. Although it is safe to consume for adults, the algae flavor may turn most away. But what it lacks in flavor, it makes up in nutrient composition. Spirulina is packed with protein, vitamin A and K, iron, potassium, GLA, and other antioxidants, such as phycocyanin and zeaxanthin. Preliminary and mostly animal-based studies show promising potential health benefits, such as boosting the immune system, preventing infection and allergic reactions, anticancer properties, and improving liver and eye health. More research is needed to determine the exact impact spirulina has on overall health.

Matcha green tea powder

Matcha green tea may have a higher antioxidant content than regular green tea.

True. Matcha green tea uses the whole tea leaf and grinds it into a powder. This powder is then mixed in with hot water for a frothy tea beverage, ultimately allowing you to consume whole tea leaves. On the other hand, general consumption of regular green tea is the infused water from the leaves instead of whole tea leaf consumption. Matcha green tea leaves grow in shaded areas potentially increasing the chlorophyll content. Matcha green tea also contains l-theanine and epigallocatechin gallate (EGCG), which have antioxidant properties, help fight inflammation in the body, and may improve alertness. Due to lack of scientific evidence specific to matcha green tea, there is no clear indication to drink matcha green tea over regular green tea. Try using in lattes, smoothies, and sweet or savory sauces. It is not recommended to drink more than 2 cups of matcha green tea daily due to its nutrient concentration.

References:

https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0008816/?report=details

https://www.ncbi.nlm.nih.gov/pubmed/28784536

-EAW

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Review: Rootz Nutrition

Although I have always been an avid runner and exerciser, I have never been a big lifter. I have just recently started to cut back on my cardio and increase my resistance training. I have plenty of friends who participate in Cross Fit and follow a strict or loosely-based Paleo diet. Here are a few things that I need to point out:

  1. I am not fad diet person. Just not my thang. I am all about getting all my food groups in and especially not discriminating against my whole grains. BUT, if there is one thing I have learned as a dietitian and working with food and people, there are different strokes for different folks. Meaning, different diets work for different people. It’s never one size fits all. In my opinion, this is why fad diets will continue to stay trendy. Research also shows that there is not one specific diet that trumps all for optimal weight maintenance (however, the Mediterranean diet gets pretty close), which again reinforces that not one diet takes the cake.
  2. Despite all the protein powders I encourage my oncology patients to fortify their foods with to increase caloric and protein content, I am not a protein powder person. They have always tasted artificial to me.

So I bet you’re wondering why I am reviewing a product that one is a protein and/or energizing powder that two promotes a Paleo diet that recommends eliminating my beloved whole grains.

As I said before, I am not about eliminating foods from my diet and even if you don’t follow a Paleo diet or lift weights regularly, there could be a place for Rootz Nutrition products in your diet. Here’s why.

Rootz Nutrition products, such as the energizing-superfood and the protein-superfood, use natural ingredients that I think most people generally need more of in their diet. These include “superfoods” (or foods that I like to say have high vitamin, mineral, and antioxidant content), such as raspberry, goji berry, blueberry, acai, turmeric, kale, spinach, chia seeds, flax seeds, the list goes on.

These products can be helpful for individuals who struggle to get adequate protein or fruits/vegetables in their diet and those with severe allergies. Rootz Nutrition products are non-GMO, gluten, dairy, and soy-free, and do not contain artificial ingredients.

They can also be beneficial for the exact reason why they were created: pre- and post-workout supplementation. For athletes and body builders, contrary to popular belief most can get adequate amounts of protein through food alone. However, if this is an area you struggle with, a protein powder such as the Rootz Nutrition chocolate banana nut can be a convenient way to do so. To enhance muscle repair and growth, time your protein intake within 2 hours of your workout alone or pair with a carbohydrate.

Chocolate Banana Nut Protein-Superfood

One serving (28g)=97 calories, 7g carbohydrates, 4g fiber, 3g sugar, 14g protein

*Low in sugar and a great source of omega-3 fatty acids and plant-based protein using egg whites, Sacha Inchi, and hemp seed protein. BONUS: It actually tastes really good! Check out these yummy protein bars…

Homemade Protein Bars

Yield: 16-18 bars

Ingredients:

  • 1 ½ cups old-fashioned oats
  • ¼ cup unsweetened coconut, shredded
  • 3 Tbsp. chia seeds
  • ¼ cup walnuts, chopped
  • 2 packets of Rootz Nutrition chocolate banana nut protein-superfood powder
  • 1 Tbsp. 100% cacao powder
  • 2 Tbsp. dark chocolate chips, chopped
  • ¼ cup sunflower honey

Directions:

  1. Mix all dry ingredients in a large bowl until evenly distributed.
  2. Stir in honey. You may need to use your hands here to combine into a compact ball.
  3. Line a baking sheet with parchment paper. Spread the bar mixture on the baking sheet evenly in thickness and firmly to reduce crumbling.
  4. Freeze for 30 minutes to an hour. Remove and cut into bars.
  5. Can be stored in the refrigerator or freezer in a plastic bag.

Raspberry Pink Lemonade Energizing-Superfood

Two servings (7.3g per serving)=18 calories, 5g carbohydrate, 2g sugar, 2g dietary fiber

This powder is mainly comprised of a blend of roots, seeds, herbs, and fruit. It’s a great source of energy, caffeine, antioxidants, vitamins, and minerals. The taste of 1 full packet is a tad bitter for my liking so I would just use half a packet or 1 serving next time for my smoothie, but nothing a little fresh raspberries or honey can’t fix 🙂 After a long weekend of glutinous drinking and eating, this smoothie was the perfect reset button to start my week off right.

Raspberry Lemonade Smoothie

Yield: 6 oz smoothie

Ingredients:

  • 1/4 cup plain Greek yogurt
  • 1/4 cup fresh raspberries
  • 1 packet Rootz Nutrition Raspberry Pink Lemonade Energizing-Superfood powder
  • 1/4 cup unsweetened soy milk
  • 1 Tbsp honeycomb
  • Handful of ice cubes

Directions:

  1. Combine all ingredients in a blender and blend until smooth. Enjoy immediately or freeze for later use.

Enjoy!

-EAW

Resources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4061651/

http://www.eatright.org/resource/fitness/sports-and-performance/fueling-your-workout/protein-and-the-athlete

https://www.rootznutrition.com/

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Charred Red Pepper and Tomato Soup

Despite the heat wave this week, Michigan fall is finally here! And hey, that’s Michigan weather for you…cold one week, hot the next. But I LOVE fall. Give me all the pumpkin, bright-colored leaves, comfort foods, cozy sweaters, spiced rum and apple cider, and Michigan State football…I die happy. Luckily, my fiance also loves fall and any delicious stew or soup that is served in a bowl 🙂

On a different note, lately I have been feeling more primal urges in my cooking. You know, getting back to a more simple way of living and preparing food. Sometimes after a long day at work where I am constantly dialed into a computer, pager, or phone, it’s nice to come home and slow life down a little.

My latest obsession has been charring. Tortillas, bell peppers, naan bread, you name it. It adds an amazing depth of flavor and small little smoky bits of goodness.

 

However, one blessing of advanced technology is the immersion blender. It’s a sneaky little amazing hand-held machine that blends and purees foods lickity split. One of the best gifts I ever received and I highly recommend it to my all my fellow creamy soup lovers.

This creamy tomato soup gives all the fall feels. It pairs beautifully with a homemade whole grain bread, French baguette, or grilled cheese sandwich for dipping. Bonus: it’s packed with antioxidants. Lycopene, vitamin C, and beta-carotene will help ensure no fall colds occur in your household. So get in the kitchen and happy fall cooking!

Charred Red Pepper and Tomato Soup

Ingredients:
2 large garlic cloves, cut in half
4 red bell peppers
2 large Roma tomatoes
2 Tbsp extra virgin olive oil
1 cup unsweetened soy milk
2 cups low sodium chicken broth
2 tsp red wine vinegar
Red pepper flakes (optional)
1/4 tsp onion powder
Salt and pepper to taste
1/4 cup fresh basil, chopped

Directions:

  1. Cut the tomatoes in half lengthwise and remove the stem to create a canal down the middle of the tomato.
  2. Line a baking sheet with aluminum foil and spray with cooking spray. Stuff each tomato half with a halved piece of garlic and place the tomatoes on the baking sheet. Drizzle with 2 tablespoons of olive oil and sprinkle with salt and pepper. Broil in the oven for 20 minutes.
  3. Gas stove: Turn your burner to low to medium heat and place the bell peppers on the burner. Char on each side of the pepper (about 3 minutes per side). Once fully charred, place the peppers on a large plate, cover with aluminum foil and allow the steam to soften the peppers for about 5 minutes. Allow to cool.
  4. No gas stove? Use the oven. Preheat the oven to 500 degrees. Place the whole peppers on a baking sheet and roast for 30-40 minutes, flipping the peppers twice. Once the peppers are charred and wrinkled remove from the oven and cover with aluminum foil for 5 minutes. Allow to cool.
  5. Once peppers are cool enough to handle, wet a paper towel and scrap off the charred peel. I like to keep some on for flavor. Remove and discard the stem and seeds.
  6. Depending on the tools you have available at home, you can either use a food processor or immersion blender for this part (I used an immersion blender). Place the tomatoes, bell peppers, vinegar, and broth in a large pot. Using an immersion blender, puree until smooth.
  7. Add the milk (or cream) and bring the soup to a low simmer. Add the onion powder,  salt and pepper to taste, fresh basil, and red pepper flakes (if desired). Serve and garnish with fresh basil or shredded mozzarella cheese.

Enjoy!

-EAW

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Herb Guide: Pruning and Harvesting

I have been gardening for the last 3+ years and learn something new every year. During this time, I have learned that pruning (or trimming) your plants is essential to a healthy plant and a good harvest, which is ultimately the goal! Pruning helps keep your plants healthy and allows you to control their growth. However, pruning and harvesting is often different based on the plant so it’s important to know the methods you need to use for each plant.

I find that herbs in particular, need constant pruning to control or promote growth. I decided to create this user-friendly guide to pruning and harvesting as a resource to my followers and out of my necessity as a gardener.

A few key points to remember:

  • When harvesting most herbs and plants, be sure to only harvest 1/3 of the plant at a time and allow time for it to recover. This will encourage continued growth without devastating the plant.
  • Harvest from the top. I know it seems opposite of what you think but trust me, harvesting from the top instead of the bottom helps keep your plant sturdy, but promotes continued growth.
  • Know which tool to use for pruning and harvesting…your fingers or kitchen/garden shears. Some herbs are more delicate than others so it’s important to know the difference.

Annual vs. Perennial: Annual plants grow and live for one growing season. They need to be replanted every spring season. Perennials grow and regrow every spring season. Perennials are less work than annuals because they do not require re-seeding each season.

DILL

Method: Kitchen Shears

Category: Biennial (a mix between an annual and perennial, meaning a single dill plant has the potential to live up to 2 year, but can be very sensitive to frost and freezing).

Pruning:

  • Snip off the flowers at the tops of the stems. Be diligent with pruning the flowers of the dill plant unless you are ready for the dill to go to seed. Once the dill sets to seed, the plant stops producing and starts to dry out (which is fine if it is the end of the season).IMG_6885

Harvesting:

  • Harvest from the top of the dill plant
  • Harvest at the elbow of stems or where leaves meet the main stem (see picture below).
  • If you desire to cut an entire main stem or stock, do so at least 3-4 inches about the ground to promote re-growth.

Recommended uses: Tzatziki, pickling cucumbers and other vegetables, roasted carrots, salmon and lemon, potato or egg salad, fresh pasta-based or green salad paired with feta cheese

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BASIL

Method: Fingers

Category: Annual

Pruning:

  • Wait until the plant is 6 inches tall before pruning
  • Pinch flower buds off to force the plant to focus its’ energy on the actual basil leaves
  • If growing vertically, pinch off leaves from the top (this will encourage lateral growth)

Harvesting:

  • Pinch above where there are 2 large leaves on either side with small leaves with them
  • Pinch 1/4 inch above a node and 3 inches from the base of the plant
  • Don’t be afraid to be a little more aggressive with your basil harvesting. Basil is a rapid-growing herb and can recover well from more aggressive harvests.

Recommended uses: Italian dishes, ramen, pesto, raw green salads, pasta

IMG_6884

ROSEMARY

Method: Garden or kitchen shears

Category: Perennial

Pruning:

  • Prune anytime during spring and summer until 4-6 weeks before the 1st frost
  • Wait to prune rosemary until the plant is 4 inches tall

Harvesting:

  • Trim stems ~4 inches at the end of each stem (see featured image at the top of the page)
  • Avoid the woody parts of the stem

Recommended uses: Roasted vegetables, Gin-based cocktails, herb-flavored olive oil or butter, herbed spreads using mayo or Greek yogurt, added to crackers or pita chips

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MINT

Method: Fingers

*Planting: If possible, mint should be planted in a separate container due to the runners that grow under the ground and have a tendency to invade other herbs.

Category: perennial

Pruning:

  • Wait until 6 inches tall then cut stems 1 inch from the soil to promote better growth.

Harvesting:

  • Harvest around the plant to control the growth.
  • Cut stems 1 inch from the soil
  • Be aggressive, be, be aggressive! Mint is a rapid-growing herb so don’t be afraid to be more aggressive with your pruning and harvesting.

Recommended uses: Mojito, fruit salads, pestos, tabbouleh, mint julep or non-alcoholic spritzer with fresh fruit, homemade mint chocolate chip ice cream

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Please feel free to add comments or suggestions! I am open to all feedback because like I said before, gardening is a constant learning process for me. Stay tuned for my next herb guide on how to best preserve your herbs.

 

-EAW

 

Resources:

http://www.homegrown.org/forum/topics/harvesting-herbs-101-basil-chives-cilantro-coriander-mint-parsley

http://homeguides.sfgate.com/prune-dill-71334.html

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Homemade Popsicles

 

I have been wanting to make homemade popsicles for quite some time now. I finally bit the bullet and ordered the molds from Amazon. Being that this was my first time making them, this recipe is pretty easy and can be tailored to your flavor preference. These popsicles are a great healthy dessert option and will definitely cool you off in these hot summer months. They are also incredibly kid-friendly and would be a great way to get your kids in the kitchen.

Popsicle Base

Yield: 6-8 popsicles

Prep time: 15-20 minutes (depending on your additional flavorings), Freeze time: 2-3 hours

Ingredients:

  • 1 cup plain Greek yogurt
  • 1 Tbsp sunflower honey
  • 1 tsp vanilla extract
  • 1/4 cup coconut milk

Directions:

Combine the yogurt, honey, vanilla, coconut milk, and your desired popsicle flavorings in the blender or Ninja and blend until smooth. Add your flavor variations as desired. Save some of the fresh fruit for each recipe and add to the popsicle molds once the liquid has been added. Fill each mold about 3/4 full and add fresh fruit as desired. See below for my variations.

Raspberry Mint

  • 1 Tbsp fresh chopped mint leaves
  • 1/4 cup fresh raspberries (use half for blending and half for color in the molds) FullSizeRender_2

Orange Dreamsicle

  • 2 Tbsp 100% orange juice or juice from 1/2 an orange
  • Orange zest from 1/2 an orange (~1 Tbsp)
  • 1/4 cup fresh orange, chopped into chunks (use half for blending and half for color in the molds) FullSizeRender_1

Chocolate Chip

  • 1/4 cup semi-sweet chocolate chips, chopped

Kiwi Lime

  • 2 Tbsp fresh lime juice (juice from ~half a lime)
  • 1 Tbsp lime zest (zest from half a lime)
  • 1/4 cup fresh kiwi, peeled and sliced (use half for blending and half for color in the molds) FullSizeRender_3

Strawberry Banana

  • 3/4 banana
  • 1/4 cup fresh strawberries, sliced (use half for blending and half for color in the molds)

Once you have your molds filled with your desired flavoring, place in the freezer. After 10 minutes, insert popsicle sticks into each mold. Freeze for at least 2-3 hours.

To remove the popsicles from the molds, fill your kitchen sink with lukewarm (not hot!) water high enough to reach at least 3/4 the way up the side of the popsicle mold. Place the mold in the water for 30 seconds and then place on a kitchen towel on the counter. Remove the metal top from the mold. Wiggle the popsicle stick slightly and firmly pull up. If they are a little stubborn to come out, then place the mold back in the water for another 10 seconds (no longer!) and try again. Use 10-second intervals if the popsicles are still difficult to remove. Do not place in for longer, otherwise the tip of the popsicle will start to melt.

Once the popsicles are removed, serve immediately or place in a plastic ziplock gallon freezer bag and store in the freezer.

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Enjoy!

-EAW

 

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Coconut Oil: A slippery slope?

 

A recent report came out from the American Heart Association’s (AHA) presidential advisory board warning against the use of coconut oil and truthfully all I thought to myself was….FINALLY. Don't get me wrong, fats do belong in a healthy diet, but you are wrong to think too much saturated fat is going to keep your heart healthy.

Cardiovascular disease (CVD) is the leading cause of death worldwide, accounting for 1 of every 3 deaths. In regards to reducing risk of CVD, the AHA’s recommendations since 1961 has consistently advised to reduce dietary saturated fat intake. AHA’s recent report took a deep dive into the latest scientific evidence on dietary fats and CVD risk. The conclusion of this report is again consistent with their previous recommendations: keep saturated fat intake to <10% of your total calories and replace saturated fats with mono- and polyunsaturated fats more often. If you have elevated LDL cholesterol levels, recommendations are even stricter and include reducing saturated fat intake to <5-6% of total calorie intake.

With coconut oil containing ~82% saturated fat (even beating butter and lard for saturated fat content), the AHA’s response to using this oil is simple…don’t. A review of 7 controlled clinical trials revealed that coconut oil raised LDL, the bad cholesterol, in comparison with monounsaturated and polyunsaturated oils in all 7 trials. But have no fear. I am here to help! I have an easy guide for how to incorporate oils in a healthy diet.

Check out my news segment with WZZM here for the audio guide.

Key takeaway (if you read nothing else, read this!): Choose monounsaturated and polyunsaturated fats over saturated fats as much as possible. They have been shown to help reduce LDL cholesterol (yay!).

  • Monounsaturated fats: olive oil, safflower oil, sesame oil, avocados, peanut butter, almondsFullSizeRender
  • Polyunsaturated fats: peanut oil, canola oil, soybean oil, corn oil, sunflower oil, walnutsFullSizeRender_1
  • Saturated fats: butter, coconut oil, ghee, palm oil, lard, beef fat, whole fat dairy, lamb, pork, poultry with skinFullSizeRender_2

Serving size: 

  • Oils: 1 TbspFullSizeRender_4
  • Foods rich in oils:
    • Trans fat-free margarine and mayonnaise: 1 Tbsp
    • Salad dressings and peanut butter: 2 Tbsp
    • Avocado: ½ medium or 3 tsp
    • Nuts (peanuts, cashews, almonds, hazelnuts): 1 oz or 3 tsp
  • Average calories per serving: 75-150 calories
  • Daily Oil Allowance: ~2 Tbsp for adultsFullSizeRender_3

Smoke point: the degree to which an oil or fat starts smoking and breaking down. If your oil is heated past it's smoke point, the fat in the oil starts to break down and releases free radicals. These free radicals create unpalatable flavors and promote inflammation in the body. Be sure to use oils based on your cooking methods.

  • Searing, deep-frying, stir-frying: peanut, corn, or safflower oil
  • Salad dressings or sautéing: virgin olive, avocado, or sesame oil

Storage: Oils should be stored in a dry, dark, and cool place away from light, heat, moisture, and air. I know those clear, glass bottles with the special nozzles are tempting to keep as a kitchen counter accessory, but your oils should really be kept away from heat in a dark, dry place so avoid storing it in the cupboard above the stove.

Purchasing: When grabbing your favorite oil from the local grocery store, try to avoid buying in bulk and stick with the smaller containers of oils. The bigger the container, the more likely the oil will have time to go rancid before you finish it. Try to stick with virgin or raw oils to preserve the best flavor. Lastly, there is always the unknown of how long the oil has already been sitting on the shelf absorbing the unwanted fluorescent light at the grocery store. Try to avoid picking the first or second oil on the shelf. Do a little shuffling and pick one farther back in the line protected by darkness of the shelf. This helps to avoid purchasing potentially half-rancid oil without even knowing it.

 

P.S. Still got a jar of coconut oil sitting around and don't what to do with it now that you've learned it's not the healthiest of fats? It'll make an excellent moisturizer or hair conditioner. So instead of contributing to your bum fat, it will make your bum soft 😉

-EAW

 

Resources:

www.heart.org

www.choosemyplate.gov

www.circ.ahajournals.org

http://www.seriouseats.com/2014/05/cooking-fats-101-whats-a-smoke-point-and-why-does-it-matter.html