Simple Zucchini Pasta

Last night I was so thankful to come home and realize I had all the food for a simple, healthy meal for my family. I remember when I first learned of using zucchini as the pasta instead of noodles and my first thought was, brilliant!! Easy way to get your vegetable for the meal and super easy. All you need is a food processor or a spiral slicer like this one, Saladacco Spiral Slicer to turn your zucchini into pasta "noodles". No need to cook, eat the zucchini raw! Open your favorite organic pasta sauce, maybe add some veggies or meat and you have your meal. I have a freezer packed with wild game so I sauteed some elk sausage, added the sauce. Meal done in 20 minutes and the whole family loves it.

Enjoy!! You won't even miss the real pasta noodles!

Cooking For A Living

Not only have I gone back to working five days a week, but I cook at my job for 18 people and I am already finding that some days coming home and cooking healthy for my family can be a struggle. Like any job, there are good days and days that are hard. On a day where I have more challenges with a recipe like, having enough food for everyone or having pots/pans that will accommodate a recipe that has been tripled or quadrupled, the last thing I want to do is come home and cook again. This has always been my biggest fear.

 I LOVE what I do at my day job and now it is my job for my family to discover and create recipes that are healthy and easy to prepare even on days when I'm just not feeling it! I've decided to start blogging about how I am feeding my family in hopes of inspiring other busy families who work hard and are tired at the end of the day to provide healthy foods for the ones they love.

Yesterday afternoon I looked in my fridge and saw I had almost everything to make a big, yummy salad. As I made a short list for New Seasons I decided to pick up some salmon patties to complete the meal. Not only was it delicious and healthy but I only spent $8 to feed the three of us and I felt good about what was on the table. Cooking healthy doesn't have to be time consuming and expensive, it just takes a little bit of planning. So here are a few tips to get started:

1. Shop in your fridge or cabinets first. I always do this so I can make sure I use all the fresh produce I have before it goes bad. This helps to cut down on waste and the food bill.

2. Keep it simple. A lot of days I provide just a hearty serving of a vegetable and a protein. You don't have to get crazy and have a plate full of 3 or 4 different foods to make a complete meal.

3. Cook once, eat twice. I LOVE doing this because it is a great feeling to come home and know that I already have a healthy prepared meal in my fridge for my family and I don't have to cook again. Choose recipes that reheat easily and that can  be doubled.

I hope these tips are helpful. Look for more recipes to come as I continue on my quest.

Cheers!

Italian Veggie Wraps

Here is my adapted version of EatingWell.com's Italian Vegetable Hoagies. I made changes, of course, especially on my quest to find healthy recipes I can cook in a few hours to feed 18 hungry, hardworking individuals for lunch. Instead of using a baguette I chose to use wraps, which worked really nicely since the veggies are really saucy from the balsamic dressing. I also added turkey/ham to the wrap for extra protein. Here is my version:

Serves 4

1/4 cup thinly sliced red onion, separated by rings
1 14 oz can artichoke hearts, rinsed and coarsely chopped
1 medium tomato, seeded and diced
2 T balsamic vinegar
1 T extra-virgin olive oil
1 t dried oregano
4-6 wraps of choice (depends on how much you fill them)
2-3 slices provolone cheese, halved
2 cups shredded romaine lettuce
1/4 cup sliced pepperoncini, (optional)

Place onion rings in a small bowl and add cold water to cover. Set aside while you prepare the remaining ingredients.
Combine artichoke hearts, tomato, vinegar, oil and oregano in a medium bowl. Drain the onions and pat dry.
To assemble the wraps: place half slice provolone, several slices of meat of choice, scoop of artichoke tomato mixture, onion, shredded romaine and pepperoncini if using. Wrap up the tortilla and serve immediately. Yum!

Curried Chicken-Mango Salad

This is one of my favorite chicken salads, made really easy if you use a store-bought rotisserie chicken or you can use chicken breasts. Easy to double or triple to feed a crowd. I prefer to serve it over fresh romaine lettuce but you could also serve as a sandwich or a wrap. Enjoy!

Makes 4 main-dish servings.

1 store-bought rotisserie chicken (2 lbs) or 3 chicken breasts
1/4 cup plain low-fat yogurt
1/4 cup light mayonnaise
2 T mango chutney, chopped
1 T fresh lime juice
1 t curry powder
1 large ripe mango, peeled and finely chopped
1 medium stalk celery, finely chopped
1 medium Granny Smith apple, cored and finely chopped
1/2 cup loosely packed fresh cilantro leaves, chopped
1 head leaf lettuce, separated and rinsed

Remove skin from chicken; discard. With fingers, pull chicken meat into 1-inch pieces. Or if using chicken breasts, cook them and dice into small pieces.
In large bowl, with wire whisk, mix yogurt, mayonnaise, chutney, lime juice and curry powder until combined. Stir in chicken, mango, celery, apple and cilantro until well coated. Serve salad on a bed of lettuce leaves.

Gluten-Free Banana, Walnut, Chocolate Chip muffins

I have been asked by quite a few people for this recipe, so here it is. It is from one of my favorite cookbooks 'Whole Life Nutrition'. This is my absolute favorite g-free muffin recipe I have ever made. They actually are gluten, dairy, soy AND egg free! If you aren't sure how to find any of the ingredients you can post a comment or send me an email. Enjoy and let me know how they turn out!

Banana Walnut Muffins


2 1/2 cups brown rice flour
1/2 cup tapioca flour
1/2 cup whole cane sugar (I use a little less)
2 t baking powder
1 1/2 t xanthan gum
1 t baking soda
1/2 t sea salt
2 cups mashed ripe bananas (4 -5 depending on size)
1 cup almond or coconut milk (I use coconut milk)
1/4 cup melted virgin coconut oil
2 t vanilla
1 cup chopped walnuts
chocolate chips

Preheat oven to 375 degrees. Lightly oil muffin tins or line with paper muffin cups. In a large bowl combine brown rice flour, tapioca flour, sugar, xanthan gum, baking soda, baking powder, and sea salt. Mix well.
Place the bananas in a 4-cup measuring cup and mash with fork; it should equal approximately 2 cups. Add milk to mashed bananas and whisk together with the melted coconut oil and vanilla. Pour the wet ingredients into the dry and gently mix together being careful not to over mix. Gently fold walnuts and chocolate chips into bowl. Spoon batter into muffin tins. Bake at 375 degrees for about 20 to 25 minutes. Loosen sides with a knife and gently take out of tins and place onto wire wrack to cool.

From: The Whole Life Nutrition Cookbook by Alissa Segersten and Tom Malterre, MS, CN

Baked Chickpea Ratatouille

Unfortunately I am not a big fan of eggplant, so I haven't found a ratatouille recipe that I really like yet. I came across this one from one of my favorite food websites, www.vegkitchen.com. I love chickpeas so I gave the recipe a try. Not only was it delicious but we had it for leftovers wrapped in a tortilla for lunch the next day. The mustard seeds and ginger in combination with the rest of the spices brought a delicious, aromatic dinner.

Notes:
Instead of the agave syrup as a sweetener, I used raw honey.
I used Eden Organics canned chickpeas
I served over quinoa, but I am sure it would be delicious with brown or wild rice as well

Recipe:
http://www.vegkitchen.com/recipes/bountiful-beans/bean-main-dishes/baked-chickpea-ratatouille/

Enjoy!

Health & Happiness,

Julie

Vegetarian Sweet Potato Chili

I made this chili Saturday evening and it was super yummy. It had a unique flavor that mixes up the "usual" chili taste and it was delicious. Instead of unsweetened cocoa powder I used raw cacao nibs, an excellent source of antioxidants and dietary fiber, by blending them in a coffee grinder.  Enjoy!

Vegetarian Sweet Potato Chili

• 1 medium red onion, chopped
• 1 green bell pepper, chopped
• 1 red bell pepper, chopped
• 1 medium sweet potato, peeled and cut into 1⁄2-inch pieces
• 4 garlic cloves, chopped, or 1 heaping tablespoon of minced garlic
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 1 teaspoon cayenne pepper (more or less, depending on how spicy you like your chili)
• 2 teaspoons unsweetened cocoa powder
• 1/4 teaspoon ground cinnamon
• ground sea salt and black pepper
• 1 28-ounce can diced tomatoes, including the liquid
• 1 can black beans, rinsed and drained
• 1 can kidney beans, rinsed and drained
• 1 can vegetable broth
• garnish with sour cream, green onions, fresh cilantro or whatever you like

Instructions: In a 4 to 6 quart Dutch oven or stockpot, sautée the chopped vegetables in one to two tablespoon of olive oil on medium-high heat. You’ll need to stir the ingredients every few minutes so they can cook evenly. Once the onions start turning translucent, turn the heat down to medium-low. Add all of the spices and canned ingredients, and stir. Cover for about two hours, stirring occasionally. By the time your chili is done, the sweet potatoes should be nice and soft and the liquid should have reduced a bit, producing the hearty chili consistency that we all know and love.

Adapted from Real Simple

Wild Rice Stuffed Squash

Wild Rice Stuffed Squash

Serves 6

3 small acorn squash, cut in half crosswise

½ cup wild rice

½ cup long grain brown rice

2 cups water

Pinch of sea salt

1 T olive oil

1 leek, chopped

3 cloved garlic, crushed

2 celery stalks, chopped

1 t dried sage

1 t dried thyme

½ t Herbamare

½ cup chopped fresh parsley

½ cup dried cranberries (fruit juice sweetened)

¾ cup pecans, chopped

Preheat oven to 400 degrees. Scoop out seeds and pith from squash and place them flesh side down in a glass baking dish filled with ¼ inch of water. Bake uncovered for 40 minutes or until squash is fork tender.

Prepare rice while squash is cooking. Add water, rice and sea salt to pot. Bring to boil then reduce to low and simmer for 45 minutes or until all water is absorbed. Remove pot from heat and let stand while preparing other ingredients.

Heat a 10-inch skillet over medium heat. Add olive oil and leeks. Saute about 3 minutes. Add crushed garlic, chopped celery, dried herbs and sea salt. Saute for 5 or 6 minutes. Place leek-celery mixture into a bowl. Add parsley, dried cranberries, pecans and cooked rice. Mix well. Taste and adjust salt and pepper if needed.

Evenly distribute mixture in the center of each half of squash. Place stuffed squash back into the pan and into the oven for 10 to 20 minutes, or until heated all the way through.

This Life That I Live

This past year has been an amazing journey of discovery, education, soul searching and life changing experiences. When I first enrolled at the Institute for Integrative Nutrition (IIN), just over one year ago, I had no idea how much I would change and grow as an individual. I just wanted to educate myself as a Health Coach to guide and inspire others to improve their health and their lives by changing the way they were eating, just as I had. I discovered in myself a passion for cooking with fresh, whole food ingredients that coincided with incredible changes in my overall physical and mental health. It didn't take long after I discovered IIN to realize this was the career and the direction I had been searching for. Finally at the age of 31 I discovered what I wanted to do for the rest of my life.

I expected to receive intense training in nutrition, coaching clients and  building a business. What I didn't expect was the change in myself that happened as the year unfolded. I was forced to deeply examine my life and finally deal with many things I had gotten really good at avoiding and setting aside. When I finally began to make significant changes over 2 years ago to improve my health, I thought I had it all figured out. I cleaned up my diet, lost 30 lbs, began exercising regularly and felt the happiest most energetic I had ever felt. My stubborn, passionate, fighter attitude pulled me through the many struggles I had dealt with for years.

The change first began when I gave birth to my son almost 5 years ago. Suddenly, everything I did affected a little person who was completely dependent on me. I decided to fight because I wanted to be there for my son. I jumped full force into treating the Lyme Disease that had  been discovered as being the reason I had suffered so many health issues since a young child. I fought through 18 months of intense treatment and at the end when I felt better, I realized I had been given a second chance at life. My physical health was amazing, I took up running, which I never thought I would be able to do, and the rest is history. I was inspired to empower others to take control of their health, just as I had done.

However, I began to discover that life happens and I still didn't have the tools to deal with the draining, emotional disappointments that happen in life. The past few years have been filled with joy, great accomplishments and success but also deep tragedy, loss, family illness, confusion and self doubt. I began to examine my life at a deeper level, discovering my authentic self so I could become an effective, compassionate health coach for my clients. I realized that my training at IIN was to not only help others, but to help myself. I have learned it is okay to ask for help, not to expect myself to be perfect and to take everything in stride. I recently told someone that I believe everything happens for a reason and I took it as a sign for the direction my life was taking me. They responded by telling me that no matter what happens or is thrown your way, it still comes down to a choice. I think about this everyday. It has helped me to let go and move on from things that are beyond my control. I have the choice to be happy and accepting of my life. I have the choice to let go and not carry everyone else's hardships or burdens. I have the choice to accept my life for what it is. At the end of the day I choose health and happiness. What do you choose?

Tofu: Should I eat it?

Soy products are now being highly criticized as being unhealthy for you when just a short time ago soy milk, soy formula and almost any soy product was touted as being a healthy option. Now it is bad for you. So confusing, right? So what is the deal? Do I eat soy products? I do, but in moderation. I eat tofu about once a week, miso, tempeh, and tamari soy sauce. The biggest issue with soy is that over 90% of soy is GM (genetically modified) and is heavily sprayed with pesticides. When I buy tofu, I choose organic and one that has been labeled as not containing any GMO ingredients. Miso, tempeh and soy sauce are all fermented soy products, which is very different from the processed products that contain TVP (Textured Vegetable Protein) or soy lecithin. The products you want to avoid are: soybean oil, soy milk, soy cheese, soy "meat", soy protein, edamame and soy infant formula. You can read more information at: http://articles.mercola.com/sites/articles/archive/2010/09/18/soy-can-damage-your-health.aspx


Here is my new favorite tofu salad. The dressing is zesty and delicious and I love the spicy arugula with the avocado, probably one of my favorite foods on the planet! Enjoy.

Tofu Avocado Salad

2 T Brown Rice Syrup or Honey

1 T soy sauce

14 oz. extra firm tofu

1 t seeded jalapeno

Zest of one lemon

1 T lemon juice

1 garlic clove, minced

2 T olive oil

1 t red wine vinegar

¼ t salt

½ t ground pepper

½ cup  parsley

2 cups baby Arugula

 1 avocado

½ cup sunflower seeds

Combine brown rice syrup and soy sauce in a small bowl. Whisk well to combine. Lay the tofu cubes in a single layer in a casserole dish. Pour soy mixture over tofu, cover and marinate in fridge for 30 minutes. Flip cubes over with spatula and marinate for 30 minutes.

Combine jalapeno, lemon zest and juice, garlic, olive oil, red wine vinegar, salt and black pepper in medium bowl. Whisk together well to combine and set aside so flavors combine well.

After tofu is done marinating, remove from fridge and drain off any liquid. Toss together arugula and parsley. Place arugula on plates and drizzle with dressing. Top with tofu, avocado and sunflower seeds. 

The Act of Sabotage

Yes, that's right. I just used the s word. We all deal with it from time to time, many of us on a daily basis. We wake up with the best intentions to stick to the diet, be productive, go exercise and then something happens. Something inside our brain shifts and we lose track, make excuses and give in to that little voice even when we start out with success as the only option. We hear that little voice saying, "I will just eat healthy tomorrow. I just need to relax now and then I will get organized later. I think I will just start my exercise program tomorrow." Why does this happen? Why are we continually tested with the choices we make? 

The important thing to remember is that change for many of us is not easy and is inherently uncomfortable. Stepping outside our comfort zone is scary and we end up telling ourselves it just isn't worth the trouble. When we focus too much on the outcome or how hard we have to work to reach our goal we become overwhelmed and shut down. We start to doubt ourselves and feel like we just can't do it. Am I right? 

We must keep in mind that change and bettering ourselves is a true sign of growth. The path is always winding and we need to learn to expect the unexpected. Don Miguel Ruiz in his book, “The Four Agreements” refers to change as the parasite. He states that patterns don’t want to die; they are like a parasite that attacks the idea of new behavior. Just before you are about to have a breakthrough and new behavior is your new pattern, wham, the parasite kicks in full force. It will fight with all its might to not be eliminated, we then feel as though we are not capable of making this change." Although the outcome might not be what we expect we learn to accept what happens and see it as a part of the journey. The path to joy and enlightenment within us is rarely a straight path. Try to keep in mind that you are on a journey and that you really can't fail.

On those days when you question what you are doing, and say to yourself, "What is this all for anyway?",  know that something is ready to take place. Let yourself remain open, stay on your path, be able to sit with pain, and keep the end in sight. One day you will realize that the parasite is gone and the battle is no more. Protect your health, be present, and practice forgiveness, especially forgiving yourself. In the end, the act of forgiveness and true self love is what will bring you peace and happiness.