All posts in category Nutrition
My Treat for Halloween
Posted by M. Terry on October 31, 2013
https://wholetothecore.com/2013/10/31/my-treat-for-halloween/
Pumpkin Spice Scones
On Saturday, the kids and I were invited over to our friend, Kasey’s house to make pumpkin scones. Anna went garage saling with Daddy, so Aleyah, Joel, and I headed on down the street to enjoy time in the kitchen with one of our favorite people! Kasey found this delicious and healthy recipe for Pumpkin Spice Scones on Victoria Laine’s website.
We made some minor changes like adding walnuts and creating a honey, coconut oil, and cinnamon glaze and also using coconut sugar. When they were done, we sat down, sang “Happy Birthday” to Kasey (Joel’s idea- not really her birthday but we were happy to oblige!), and enjoyed these moist and super flavorful scones! Give these a try- you will not be disappointed!
Here is the recipe from her website:
2 cups whole-grain pastry flour (Gluten-free: 1 cup each – Bob’s Red Mill *All-Purpose Flour + *Bisquit & Baking Mix)
1 1/4 cups rolled oats (Gluten-free if needed)
1/2 cup “natural” dry cane sugar (I use Sucanat)
Pumpkin Spice Scone
1 Tbsp baking powder
1/4 tsp salt
2 tsp each ground cinnamon and ground ginger
1/4 tsp each ground cloves and ground nutmeg
2 Tbsp chia seeds, ground
14-oz can pumpkin -or- sweet potato (397g)
1/2 cup water
1/2 cup dried cranberries -or- raisins
1/4 cup raw pumpkin seeds -or candied ginger (optional-for garnish)
Apple Butter (from last weeks post) -or- store bought (optional for spreading)
Directions:
1. Preheat oven to 375F. Line 2 baking sheets with parchment paper.
2. Grind the chia seeds. In a large mixing bowl, combine chia, flour, oats, sugar, baking powder, salt, spices, and dried fruit.
3. Scoop out the can of pumpkin, and add the water to the dry ingredients. With a rubber spatula or wooden spoon mix in the moist ingredients to incorporate.
4. Using a small handful of flour, dust a large cutting board or your counter top. With your “floured” hands pull the sides of the dough together and transfer it out onto the floured board counter. Using you hands and adding more flour as needed to keep it from sticking, fold the dough it into a large round ball. Break the dough into two pieces, flouring the counter again if needed, and form into disk-shapes. Press or roll dough so it is about 3/4” thick.
5. With a large knife cut the disks (being very careful not to cut the counter…or you can transfer to a floured board) into 6 pieces by cutting in half, then into thirds. Transfer each scone to the lined baking sheets.
6. Decorate with several pumpkin seeds, or chopped candied ginger. Bake for 15-18 minutes until lightly browned. Cool and serve with apple butter (optional).
Posted by M. Terry on October 27, 2013
https://wholetothecore.com/2013/10/27/pumpkin-spice-scones/
Orange is the New Black
Carbohydrates don’t just come in shades of white and tan (i.e. bread, rice, cereal). The best carbs come from vibrant colors like orange! For instance, a 1-cup serving of sweet potato contains 27 g and 10 g of carbs are in a 1-cup serving of orange peppers. Here is why you need to switch from your pasta to a serving of orange vegetables: the orange fruits and vegetables contain four vital vitamins and minerals.
Beta-carotene – Associated with a decreased risk for certain diseases, including cardiovascular disease and certain types of cancer. Beta-carotene also plays a role in regulating the growth and reproduction of cells within the body.
Vitamin C – Vital for the immune system to function properly and is important in collagen formation.
Potassium – Aides in muscle contraction, nerve function and pH regulation and has shown to lower blood pressure
Vitamin E – (in veggies only- not orange fruits) May help protect against chronic diseases such as cancer and cardiovascular disease
The amount contained in one cup of each orange vegetable is as follows: butternut squash, 2.6 mg; sweet potato, 1.4 mg; pumpkin, 2 mg; and carrots, 1.6 mg
Posted by M. Terry on October 24, 2013
https://wholetothecore.com/2013/10/24/orange-is-the-new-black/
Oh My Oreo!
Oreos are as addictive as cocaine and morphine. So that means I am not a “mean mommy” after all for keeping them from my kids! 🙂
Posted by M. Terry on October 19, 2013
https://wholetothecore.com/2013/10/19/oh-my-oreo/
Candy Corn Popsicles
I am always looking for ways to recreate holiday favorites. Here is our version of the token Halloween candy – the candy corn! I never hesitate to say ‘yes’ when they ask for one of these popsicles. And it’s not a happy place when we run out. 😛
4 oz vanilla dairy-free yogurt (We like coconut or cashew yogurt)
4 oz plain dairy-free yogurt
8 oz mango, puréed
8 oz pineapple, puréed
Mix yogurts together. Fill popsicle molds one-third full. Place in freezer for at least 30 minutes. Next, fill molds another third of the way with mango purée. Place in freezer again for 30 minutes. Pull molds out of freezer and top with pineapple purée. Place Popsicle sticks into molds and freeze for at least two hours. Makes about 6 popsicles.
Posted by M. Terry on October 7, 2013
https://wholetothecore.com/2013/10/07/candy-corn-popsicles/
Gingery Broccoli and Carrot Salad – “A Salad For Each Week” #9
Anna is my herbivore and this salad is her all-time favorite! She will even finely cut the broccoli and then toss it all together, leaving me with little work to do. 🙂 I like to make our own Asian ginger dressing because the store-bought ones are soybean oil- based (which soy ranks high on the GMO chart) and it has additional preservatives that I’d rather not have around. All the ingredients get tossed into the blender so any cutting that you do is minimal. I found the copycat recipe of Benihana’s dressing on http://www.topsecretrecipes.com. I subsitute honey for the sugar and use organic ketchup and a non-msg soy sauce.
Gingery Broccoli and Carrot Salad
-
1 head broccoli, finely chopped
-
2 cups shredded carrots
-
1/4 – 1/3 cup Asian Ginger dressing (recipe below)
Place all ingredients together in a large bowl and gently mix. Chill in refrigerator until ready to serve.
Asian Ginger Dressing
½ |
cup minced onion |
½ |
cup peanut oil |
⅓ |
cup rice vinegar |
2 |
tablespoons water |
2 |
tablespoons minced fresh ginger |
2 |
tablespoons minced celery |
2 |
tablespoons ketchup |
4 |
teaspoons soy sauce |
2 |
teaspoons sugar |
2 |
teaspoons lemon juice |
½ |
teaspoon minced garlic |
½ |
teaspoon salt |
¼ |
teaspoon ground black pepper |
Combine all ingredients in a blender. Blend on high speed for about 30 seconds or until all of the ginger is pureed. Chill.
“A Salad For Each Week” Recipes:
-
Broccoli and White Bean Salad
-
Asian Purple Cabbage Slaw
-
Fresh and Minty Cantaloupe and Tomato Salad
-
Tangy Kale and Sweet Potato Bit Salad
-
Key Lime Corn and Black Bean Salad
-
Green Bean, Tomato, and Mozzarella Pesto Salad
-
“So Long Summer!” Salad
-
Pickle Salsa
Posted by M. Terry on October 2, 2013
https://wholetothecore.com/2013/10/02/gingery-broccoli-and-carrot-salad-a-salad-for-each-week-9/
A Kid’s Meal – Earth’s Best Baked Chicken Nuggets & Lettuce Wraps
Last night, Scott was off at church, I mowed the yard, and the kids cleaned and vacuumed the Armada. So this seemed like the perfect night to surprise my kids with one of my Whole Foods purchases from the other day- chicken nuggets! Earth’s Best Baked Chicken Nuggets were on sale at Whole Foods, I had 2 store coupons, and 1 manufacturer’s coupon making these a deal I couldn’t resist! The kids LOVED them and are thrilled that I have another box in the freezer. Here are Earth’s Best Baked Chicken Nuggets ingredients (and these are the reasons I’m okay serving this as a dinner “treat”):
Chicken Meat, Water, Contains Less than 2% of the Following: Evaporated Cane Juice, Garlic Powder, Onion Powder, Rice Starch, Sea Salt, Spice. Battered & Breaded with: Whole Wheat Flour, Water, Wheat Flour, Corn Starch, Evaporated Cane Juice, Sea Salt, Leavening (Baking Soda, Cream of Tartar), Garlic Powder, Yellow Corn Flour, Yeast, Onion Powder, Spice, Sunflower Oil, Extractive of Turmeric. Breading Set in Expeller Pressed Canola Oil and/or Soybean Oil and/or Safflower Oil.
Along side these nuggets, I served large romaine leaves and our container of pre-cut veggies. My kids have recently begun to create their own lettuce wraps with fresh veggies and dressing, and it seems to be a fun “trick” to get them to eat more vegetables. A fast and easy weeknight dinner (served on paper plates 😉 ) – a need we all have on those crazy nights!
Posted by M. Terry on September 27, 2013
https://wholetothecore.com/2013/09/27/a-kids-meal-homemade-earths-best-baked-chicken-nuggets-lettuce-wraps/
Pickle Salsa – “A Salad For Each Week” #8
This pickle salsa received MANY hits when I posted it earlier this summer. I just made this again over the weekend to go with our grilled chicken, and then sent the last bit of leftovers to school in Anna’s lunchbox. This is definitely a great dish to bring to any football or tailgate party!
-
1 cup chopped dill pickles (I use WF’s 365 brand – no food dyes in this one!)
-
1/2 cup fresh chopped tomatoes
-
1/2 cup chopped yellow bell pepper
-
1/2 cup diced onion
-
1 cup pickle juice
-
2 teaspoons garlic, minced
-
Touch of salt
-
Pepper
-
Fresh cilantro
Place all ingredients (except cilantro) into a bowl. Stir and cover. Chill and serve with fresh cilantro as garnish. It is best made the day before. Enjoy on black beans and rice, with tortilla chips, or over a bed of romaine.
“A Salad For Each Week” Recipes:
-
Broccoli and White Bean Salad
-
Asian Purple Cabbage Slaw
-
Fresh and Minty Cantaloupe and Tomato Salad
-
Tangy Kale and Sweet Potato Bit Salad
-
Key Lime Corn and Black Bean Salad
-
Green Bean, Tomato, and Mozzarella Pesto Salad
-
“So Long Summer!” Salad
Posted by M. Terry on September 25, 2013
https://wholetothecore.com/2013/09/25/pickle-salsa-a-salad-for-each-week-8/
“So Long Summer!” Salad – “A Salad For Each Week” #7
Okay- so summer doesn’t really end for us Floridians on Sunday when the calendar declares it is the first day of fall. But the harvesting of summer veggies and fruits are coming to an end 😦 Here is a nod to sweet summer crop!
-
2 pints cherry tomatoes, sliced in half
-
1 1/2 cups organic corn, roasted (spray with olive oil and back at 350 for about 10 min.)
-
2 cups organic celery, chopped
-
4-5 large basil leaves, chopped
-
1 garlic clove, minced
-
1/4 cup Marie’s Red Wine Vinaigrette
Place all ingredients together in a large bowl and gently mix. Add fresh ground pepper if desired. Chill in refrigerator until ready to serve. Eat as is or over a bed of your favorite greens.
“A Salad For Each Week” Recipes:
-
Broccoli and White Bean Salad
-
Asian Purple Cabbage Slaw
-
Fresh and Minty Cantaloupe and Tomato Salad
-
Tangy Kale and Sweet Potato Bit Salad
-
Key Lime Corn and Black Bean Salad
-
Green Bean, Tomato, and Mozzarella Pesto Salad
Posted by M. Terry on September 18, 2013
https://wholetothecore.com/2013/09/18/so-long-summer-salad-a-salad-for-each-week-7/
5 Habits to Staying Slim and Healthy
Big Mac – 550 Calories and a 5.5 mile run for me to burn it off (if I can make it with the 29 g of fat sitting in my tummy!) No, thanks!
Health.com just published an article titled:
5 Habits of Naturally Slim People You Should Steal
While all five tips are great, my favorite is the 5th and final one: “Forego what’s so-so”. I first started living out this tip by knowing that I burn approximately 100 calories per mile run. If I eat a cookie that’s 150 calories, is it worth a 1.5 mile run, or am I just mindlessly eating it? Eventually, it became something I didn’t have to think through as much. Store-bought, mediocre-tasting, and mystery ingredients are foods I steer clear of. Here is Cynthia Sass’ final tip. Check out the full article here.
Forego what’s so-so
One of the biggest insights many of my clients gain is just how often they eat things they don’t even really like, something naturally slim people rarely do. When you begin to eat more mindfully, the experience of eating something that’s not flavorful, or unsatisfying, is such a let down, it doesn’t make sense to keep eating. And eating something that doesn’t really do it for you often leads to overeating or prolonged eating, in an attempt to become satisfied, which typically results in feeling stuffed–and still unsatisfied. One of my clients recently experienced this while out to dinner with her hubby. They ordered a dessert that looked amazing, but after one bite she realized it was just meh. She put down her spoon, and decided to have a few squares of dark chocolate when she got home instead. This was not a restrictive move, but an it’s-not-worth-it-when-it’s-not-worth-it shift that has changed the way she eats, and resulted in a diet-free body transformation.
Posted by M. Terry on September 15, 2013
https://wholetothecore.com/2013/09/15/5-habits-to-staying-slim-and-healthy/
Proverbs 31 Devotionals
Whole to the Core Blog 