All posts in category Nutrition
When we went to Asheville this summer, we discovered SOOOOOO many wonderful farm-to-table restaurants. Our favorite spot was Sunny Point Cafe. They have their own garden right next to the restaurant!
I had a wonderful “burger” of chickpeas, corn, walnuts, and carrots served with homemade green ketchup , and Scott had an ahi tuna burger that had generous chunks of fish throughout.
We were all overly happy with our meals. Anna’s pancakes were the talk of the table because of their sweetness and crispy outside. A re-creation of these flapjacks were a must! After a little internet research, I discovered that crispy pancakes require a hot oiled skillet and a thinner batter so they can cook through without burning. With a little bit of new found knowledge and some carrots and a grater in hand, I tackled this new recipe last week and the breakfast table was all smiles when the pancakes were served 🙂
Crispy Sweet Carrot Pancakes
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1 1/2 cups unsweetened almond milk
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1 cup water
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1 cup grated carrots
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3 tablespoons ground flax seed
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3 Tablespoons clean oil
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1 teaspoon vanilla
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1 teaspoon cinnamon
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Coconut oil
Heat a skillet to a high temperature. I set mine at 380 degrees. Oil skillet with coconut oil (I love the flavor of the slightly sweet coconut oil with the carrots!) Place milk, water, oil, vanilla and flax into a large mixing bowl. Allow to sit a few minutes. Add in pancake mix and cinnamon and stir until just combined. Gently fold in carrots. Pour batter into circles (I use about 1/3 cup of batter per pancake) onto the skillet. Flip once edges begin to dry. Allow to cook an additional 2-3 on the other side. If they are crisping up but not cooking through, add a bit of water or milk until batter is thinner. I gave a few pancakes a try before I filled the whole skillet and found I needed to thin the batter out. Serve immediately with pure maple syrup or honey. You can freeze these for later on as well – wrap in foil and place in a freezer bag.
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Posted by M. Terry on August 4, 2014
https://wholetothecore.com/2014/08/04/crispy-sweet-carrot-pancakes-a-nod-to-asheville/
Last week, I posted the carrot cake oatmeal recipe (which seemed to be a big hit with many of you!) that is inspired by Anna’s love of Grandma’s carrot cake. One of Anna’s other “Grandma” favorites is her Caesar salad. This is a salad that Anna, my mom, my niece, Gabby, and I fight over. You will often find one of us eating the leftovers out of the serving bowl! The photo for this salad is from our picnic last week at the park. I brought leftover chicken and added it to my salad for a complete meal, and since this is not an egg or mayo based dressing, it travels well. So here is the recipe, and I hope you enjoy one of our family favorites…
Homemade Caesar Salad
-1 large head romaine, chopped
-1/4 cup extra virgin olive oil
-2-3 garlic cloves (I like 3!)
-2 teaspoons anchovy paste
-1 teaspoon dry mustard
-2 teaspoons Worcestershire sauce
-1/4 teaspoon pepper
-1/4 cup Nutritional Yeast
-Whole grain croutons if desired
Place oil in a mason jar. On a cutting board, place anchovy paste and dry mustard into a pile. Begin to finely mince garlic in with the mustard and paste. Scrape into mason jar, add in Worcestershire sauce and pepper. Seal and shake.
In a large bowl, pour half of dressing into the bottom. Add in romaine and toss to combine. Drizzle additional dressing over top of salad and add Parmesan cheese and croutons if desired. Toss again and serve. Makes two servings in my house or about 6-8 in a “normal” household 🙂
Make extra dressing and then check out link #17 below – Caesared Brussel Sprouts – yummy!
Now THIS is a Caesar Salad bowl!
Other recipes you will enjoy:
“A Salad For Each Week” Recipes:
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Posted by M. Terry on July 30, 2014
https://wholetothecore.com/2014/07/30/homemade-caesar-salad-a-salad-for-each-week-34/
Did you know the Koala means “no drink”? Koalas rarely drink water because they stay hydrated from eating the eucalyptus plant. These little guys serve as a great reminder to us to eat our water from God’s creation! Replacing all the processed foods you find here in the States with real food, help you to stay hydrated, refreshed, and energized. Here is an excellent visual for which fruits and vegetables contain the most water:
Posted by M. Terry on July 28, 2014
https://wholetothecore.com/2014/07/28/eat-like-the-koala/
This is a great “pre-made” smoothie to have in the morning since the dates need to soak. Simply pour the almond milk over them, place in fridge, and add in the remaining ingredients in the morning. Dates are full of potassium, fiber, and magnesium all which aid in controlling blood sugar levels.
Orange Date Smoothie
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8-10 dried dates
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16 oz unsweetened almond milk
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1/3 cup oats
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2 tablespoons orange juice
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1 teaspoon orange zest
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1 teaspoon vanilla extract
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1/4 teaspoon cinnamon
Coarsely chop dates. Place dates and oats into blender. Pour almond milk over them and allow to soak for at least 10 minutes (even longer is better). Blend on high for 30-60 seconds. Add in all remaining ingredients and blend until thoroughly combined. Sip and savor! Makes 2-3 servings.
Posted by M. Terry on July 26, 2014
https://wholetothecore.com/2014/07/26/orange-date-smoothie/
This is for my Anna…the lover of Grandma’s carrot cake. I’m happy to serve this sweet treat to her for breakfast… All things “earthy” and yummy!
Carrot Cake Oatmeal
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1 cup oats
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1 medium carrot, grated
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1 Tablespoon honey
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1 teaspoon cinnamon
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1/8 teaspoon nutmeg
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1/8 teaspoon ginger
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1 teaspoon vanilla extract
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1/4 cup raisins
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Pecans, chopped
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Unsweetened almond milk- amount it takes to reach desired consistency
Cook oats according to directions (or however you normally prefer do it). Add in carrots, honey, spices, and vanilla. Stir until combined. Pour in almond milk and raisins and stir again. Top with pecans and an extra drizzle of honey.
Posted by M. Terry on July 23, 2014
https://wholetothecore.com/2014/07/23/carrot-cake-oatmeal/
Mint from my garden, mangoes from Merritt Island, peaches and grape tomatoes from the West North Carolina Farmer’s Market (our recent vacation spot), and a cucumber from Publix (I was “desperate” 😉 ) make this super refreshing salad. My girls loved this when I made it the other day while Scott and Joel were out and about. We often forget that eating fresh fruits and veggies are EXTREMELY hydrating and wonderful for our bodies from our skin to our vital organs.
“The Southeast” Summer Salad
2 cups cherry tomatoes, cut in half
1 large mango, sliced into bite-sized pieces
2 medium peaches, sliced into bite-sized pieces
1 medium cucumber, chopped
2 Tablespoons fresh mint, chopped
2 teaspoons clean oil (olive, seed or nut oil, or coconut oil)
2 teaspoons balsamic vinegar
Dash of Salt
Combine oil, vinegar, and salt in a large bowl. Whisk together. Add fruits and veggies and mint. Gently stir to evenly coat. I like to serve this almost immediately. If wanting to serve later, I like to add the mango and peaches in just before plating so the fruits (esp. the mango) don’t get too mushy.
Other recipes you will enjoy:
“A Salad For Each Week” Recipes:
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Posted by M. Terry on July 15, 2014
https://wholetothecore.com/2014/07/15/the-southeast-summer-salad-a-salad-for-each-week-33/
We had the wonderful opportunity to purchase a ton of farm fresh peaches on Thursday. Today, I treated my family to an early morning surprise with this dessert-like breakfast. I also foresee many peach smoothies in our future. 🙂
Farm Fresh Peach Crisp
Filling:
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5-6 peaches, sliced
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1 Tablespoon orange juice (apple works well too)
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1 teaspoon organic starch
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1 teaspoon chia seeds
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1 teaspoon cinnamon
Topping
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2/3 cup oats
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1/3 cup whole grain flour (I used millet flour. It’s high in protein which my “always hungry” bunch needs.)
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2 Tablespoons ground flax
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1 teaspoon cinnamon
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1 Tablespoon coconut oil
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1 Tablespoon organic butter
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1 Tablespoon pure maple syrup
Preheat a well-oiled, cast iron skillet in a 375 degree oven. In a small bowl, mix starch, chia, cinnamon and juice. Let stand 5 minutes. Make crumb topping by mixing oats, flour, flax, and cinnamon. Add in oil, butter, and syrup and mix with a fork or fingers until crumb-like. Pour starch mixture over sliced peaches and gently stir. Remove skillet from oven and place peaches into hot skillet. Drop crumb mixture evenly over peaches. Bake at 375 for 20-25 minutes until bubbly around edges. Remove and allow to rest at least 5 minutes until juices set up firmly. If desired, serve with a dollop of greek yogurt, flavored with honey and cinnamon.
Posted by M. Terry on July 12, 2014
https://wholetothecore.com/2014/07/12/farm-fresh-peach-crisp-for-breakfast/
Tomato and Carrot Balsamic Salad
Carrots, tomatoes, and basil are growing in our garden! These summertime veggies create one of my husband’s favorite (and VERY simple) salads.Tomatoes contain high levels of vitamin C and K and biotin. Their antioxidant properties have been researched and found to decrease cancer risks and aid in bone health. Carrots are also high in vitamin K and biotin, but supply a tremendous amount of vitamin A giving the body a significant punch of antioxidants.
TOMATO AND CARROT BALSAMIC SALAD
1 pint cherry tomatoes, cut in half
2 large carrots, chopped
1/4 cup fresh basil, chopped
1 Tablespoon extra virgin olive oil
2 teaspoons balsamic vinegar
Salt and pepper to taste
Combine oil, vinegar, and s&p in a large bowl. Whisk together. Add tomatoes, carrots, and basil. Gently to stir to evenly coat. Refrigerate until ready to serve.
Other recipes you will enjoy:
“A Salad For Each Week” Recipes:
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Posted by M. Terry on July 8, 2014
https://wholetothecore.com/2014/07/08/tomato-and-carrot-balsamic-salad-a-salad-for-each-week-32/
Sweet potatoes and peppers are naturally high in vitamin C. Sweet potatoes also offer TONS of vitamin A in the form of beta carotene and have shown to play a significant role in battling inflammation within the body. Here is another interesting tidbit about sweet potatoes and the antioxidants that they naturally provide (from Nutrition Health Articles):
Sweet potatoes have their own built in system to aid healing if the potato has any type of physical damage such as a bruise or cut. These are storage proteins called sporamins that rush to the site of the damage and aid in the healing process. The role of the sporamins doesn’t stop just because we cook the potato and set it on the supper table for consumption. In fact, once we eat the potato, our digestive system benefits from their antioxidant benefits.
Sweet Potato Home Fries
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2 large sweet potatoes, cooked and cut into 1″ pieces
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1/4 cup onion, diced
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1 yellow pepper (or red or orange), sliced and cut into strips
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2 cloves garlic, minced
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1 Tablespoon coconut oil
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Salt and pepper to taste
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Fresh parsley
Heat coconut oil in pan over medium heat. Saute onion, garlic, and peppers for about 5 minutes. Add potatoes and increase to medium-high heat. Allow to cook several minutes until potatoes are browned and then flip and cook another 4-5 minutes. Remove from pan and season with salt, pepper, and top with parsley. Serve immediately or serve chilled – your choice 🙂
Makes 4-5 servings
*Sometimes I toss some kale into the pan as well.
*I also like to eat this over cottage cheese.
Other recipes you will enjoy:
“A Salad For Each Week” Recipes:
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Posted by M. Terry on July 5, 2014
https://wholetothecore.com/2014/07/05/sweet-potato-home-fries-a-salad-for-each-week-31/
Many years ago, we had a restaurant named Bella’s in Downtown Melbourne, and it was one of my favorite spots to dine. Their signature salad, the Bella Salad, is by far one of my favorite salads ever. It is basically a marinated olive salad served over romaine. This salad has a ton of flavor! If you want some additional protein, top with cannellini beans or grilled or roasted chicken.
Today at VBS, I brought this salad with me and enjoyed it after a busy morning of feeding the students and volunteers (hence the disposable plate you see in the photo – one less dish to wash!). This was day #2 of this salad for me, with one more serving still in the fridge! I LOVE make ahead salads 🙂
Olives are antioxidant-rich and have been found to therefore be a fighter against cancer and inflammation. They are high in copper (bone/tissue health and cholesterol balance), iron (which works in tandem with copper), fiber, and vitamin E.
BELLA SALAD
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1 head romaine lettuce, cut
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3-4 Roma tomatoes, chopped
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1/2 cup each black and green olives, sliced
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1 cup roasted red peppers, sliced
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1 cup quartered artichokes
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1/3 cup onion, sliced into 1″ pieces
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1/2 cup crumbled gorgonzola cheese
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2 teaspoons minced garlic
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2 tablespoons extra virgin olive oil
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1 Tablespoon balsamic vinegar
Place romaine into a large bowl. In a separate bowl, combine olive oil, vinegar, garlic, and salt and pepper. Whisk together. Add remaining ingredients (tomato – gorgonzola cheese) into the bowl with the dressing. Gently fold together. Place olive salad on top of romaine and serve. Makes 4 generous salads.
Other recipes you will enjoy:
“A Salad For Each Week” Recipes:
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Posted by M. Terry on June 23, 2014
https://wholetothecore.com/2014/06/23/bella-salad-a-salad-for-each-week-29/
Whole to the Core Blog 