All posts in category Nutrition
Here is a post by Aleyah, my 9 yr old daughter. These are her tips for living the healthy lifestyle both physically and spiritually. 🙂
Health
Aleyah D. Terry
Psalm 84:1
How lovely is your dwelling place, O LORD Almighty!!
God does not want your dwelling place (your body) unclean, so why not keep it clean?!
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Drink 7-8 glasses of water
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Get 8-9 hours of sleep
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Do 1 hour of exercise or more
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Eat right
For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come.
~1 Timothy 4:8
Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well.
~3 John 1:2
Posted by M. Terry on June 20, 2014
https://wholetothecore.com/2014/06/20/a-healthy-body-by-aleyah/
Today I showed Aleyah a very simple salad. While she is my most adventurous eater, she is the one who likes veggies the least. So when she finds a vegetable that she likes, I take it and run with it! She does, however, share in my love for all kinds of mustard, so much so that she even squirts it onto her spoon and eats it just like that. Knowing that she actually likes green beans and loves mustard, I called her into the kitchen and had her mix a dressing of dijon mustard, walnut oil, salt, pepper, and garlic. That’s it. She ate a good helping and Joel also discovered that he liked this salad as well. Anna thought it was “spicy”, (She thinks a dash of black pepper is spicy!) so she passed. BUT, she gave it a try, and that’s all that I ever ask. So now I am sharing our new favorite summer salad with you.
Green beans are rich in antioxidants because they contain a variety of carotenoids and flavonoids. They are rich in vitamin K and silicon, both of which are important to bone and connective tissue health. Combine these nutrients with weight-bearing exercises and high impact activities like running and jumping, and you’ll help stave off bone loss as age creeps up.
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2 cups green beans, cut into 2″ pieces
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2 tablespoons red onion, chopped
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2 tablespoons dijon mustard
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1 tablespoon of clean oil (olive, coconut, or nut oil)
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Salt and pepper to taste
Place mustard, oil, garlic, salt and pepper into a large bowl and whisk. Place in beans and onion. Toss to combine. Serve immediately or place in fridge.
Other recipes you will enjoy:
“A Salad For Each Week” Recipes:
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Posted by M. Terry on June 10, 2014
https://wholetothecore.com/2014/06/10/tangy-green-bean-salad-a-salad-for-each-week-28/
Since I have saved my tomatoes from the hungry birds, it is time to enjoy them! Add in some Florida cucumber, green beans, and red onion, and you have a refreshing and hydrating salad on a muggy summer day. Vitamin C, B, and K are a few of the main nutrients your body will be loving!
Florida Summer Salad
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1 large tomato, chopped
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1 medium cucumber, chopped
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1 cup cut green beans (about 1/2″ pieces)
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1/4 cup red onion, diced
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1/4 cup fresh parsley, chopped
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1 tablespoon vinegar of your choice
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2 teaspoons of clean oil (olive, coconut, or nut oil)
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Salt and pepper to taste
Place vinegar, oil, and garlic into a large bowl and stir. Place in veggies and parsley. Add salt and pepper. Gently stir to combine. Eat alone or serve with lettuce cups, over your favorite greens, with grilled chicken, or mixed with quinoa or brown rice.
Other recipes you will enjoy:
“A Salad For Each Week” Recipes:
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Posted by M. Terry on June 4, 2014
https://wholetothecore.com/2014/06/04/florida-summer-salad-a-salad-for-each-week-27/
Today we had the opportunity to go to a local blueberry farm and pick our own berries. The morning was perfect and the berries sweet! We ended up with about 13 lbs of blueberries, and so dinner HAD to be blueberry pancakes. What an aroma throughout our home!
Blueberry Pancakes
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2 1/4 cup almond milk
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3 Tablespoons oil (coconut, walnut, extra light virgin olive oil)
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3 tablespoons ground flax seeds
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1 teaspoon ground cinnamon
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2 cups fresh blueberries
Mix milk, oil, and flax together. Allow to sit about 5 minutes for the flax to absorb some liquid. Place pancake mix into a large mixing bowl and stir in cinnamon. Add in milk mixture and stir just until combined. Pour batter into 3″ circles on a preheated griddle. (I set mine to 340.) While first side is cooking, gently place some blueberries onto the top of the pancakes. Flip when edges become dry. Cook another 2-3 minutes and then serve. Makes about 18 pancakes. Serve with nut butters, pure maple syrup, or honey.
I’m sure blueberry muffins will be part of our menu this week as well 😉
Posted by M. Terry on May 27, 2014
https://wholetothecore.com/2014/05/27/hand-picked-blueberry-pancakes/
Now that school is out, lunch takes on a whole new meaning…so long lunchboxes, hello kid-prepared dishes! For the first day of summer break, Anna decided she wanted to be “chef of the day”. For breakfast she decided on ham and egg cups (recipe below), Ezekiel english muffins, and apple slices with spiced fig hummus.
For lunch, she chose chicken, spinach salad, and fresh fruit salad. She did the chopping and assembling for the salads while I oversaw Aleyah (and kinda Joel) making sushi. She’s really getting the hang of it so I’m looking forward to more rolls over the summer 🙂
Dessert was simply store-bought, organic chocolate ship cookie dough squares that we cut in half and baked. We made a basic cream cheese frosting and turned our cookies into sandwiches topped with a strawberry slice.
And all this was done while wearing their PJs!
Ham and Egg Cups
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4 slices of deli-sliced ham (We used Applegate Farms – nitrate free!)
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4 eggs, beaten
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1/4 cup milk of your choice
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2 Tablespoons freshly grated Parmesan cheese
Beat eggs and milk. Place a slice of ham into a muffin tin. Press center down. Fill to the top with a beaten egg. Sprinkle with a half of a tablespoon of Parmesan cheese. Repeat with the remaining ham and eggs. Bake in a preheated 350 degree oven for about 20 minutes or until eggs are set. Allow to cool in the pan for 5 minutes. Run a knife between the ham and the muffin tin to release. Serve warm.
Posted by M. Terry on May 25, 2014
https://wholetothecore.com/2014/05/25/the-kitchen-is-our-new-classroom/
It seems to me that Brussel Sprouts often get a bad rap. 😦 They have an unfair stigma attached to them that they definitely don’t deserve! They are sweet when roasted and are great here in this salad shredded like a cabbage in coleslaw. Just 1 cup packs more than 100% of the RDA for vitamin K and C! So don’t pass these little guys by…gobble them up!
Shredded Brussel Sprout Salad
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1 cup Brussel Sprouts
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2 celery stalks, chopped
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4-5 radishes
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2 Tablespoon extra virgin coconut oil
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2 Tablespoon rice wine vinegar
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1 teaspoon garlic, minced
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Salt and pepper to taste
Place oil, vinegar, garlic, and S&P into a medium bowl. Whisk together. Using a mandolin, carefully shred sprouts and radishes over the bowl. Place in chopped celery and gently stir to coat. Cover and chill for at least 30 min. Eating alone or over a bed of greens.
Other recipes you will enjoy:
“A Salad For Each Week” Recipes:
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Posted by M. Terry on May 14, 2014
https://wholetothecore.com/2014/05/14/shredded-brussel-sprout-salad-a-salad-for-each-week-24/
This is one of my favorite hot weather salads. It is light, cool, refreshing, and is the perfect dish to eat for keeping hydrated! Keep it in the fridge and toss with your favorite lettuce for a super quick green salad.
Cool Zucchini, Carrot, and Radish Salad
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2 medium zucchini
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2 large carrots
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8 radishes
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1/3 cup onion
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1 lemon, juiced
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1 tablespoon rice vinegar
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1/4 teaspoon pepper
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1/2 teaspoon garlic powder
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1/ cup freshly chopped parsley
Thinly slice the vegetables into disks using a food processor or mandoline. Add them to a medium bowl. Add all other remaining ingredients and stir until coated. 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 April 29, 2014
https://wholetothecore.com/2014/04/29/cool-zucchini-carrot-and-radish-salad-a-salad-for-each-week-22/
Today’s “Flower” Snack for the kiddos:
-Organic celery for the stem
-Thinly sliced apples for the petals
-Peanut butter and dried cranberries for the center
Happy Spring!!
Posted by M. Terry on April 17, 2014
https://wholetothecore.com/2014/04/17/spring-snack/
Just got our Amazon shipment of our all-time favorite waffle and pancake mix- Bob’s Red Mill High Fiber Pancake and Waffle Mix– and just in time for tomorrow morning’s waffle with strawberry syrup birthday breakfast for my oldest! Whenever I make this, I double the recipe, replace the 2 eggs with 2 tablespoons of ground flax seed, add a bit of cinnamon, and some vanilla extract. You can place them in the fridge if they will be eaten in the next few days (and they will!), or you can freeze them and pop them into the toaster. We also love peanut or almond butter, raisins, honey and pure maple syrup on this breakfast favorite- enjoy!
Posted by M. Terry on April 8, 2014
https://wholetothecore.com/2014/04/08/favorite-waffle-and-pancake-mix/
These snack bars were a ‘mom and daughter’ creation over spring break. Aleyah has really become accustomed to finding her way around the kitchen, and it was fun to be able to work on this together. Since she loves the scent of lavender (and it’s growing in our garden), I decided to let her taste it and here is what we came up with:
Lemon Lavender Bars
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1 cup almonds
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1 cup raisins
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1/4 cup ground flax
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1 lemon, Juiced and zested
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1/4 cup water
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2/3 cup whole oats
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1/2 cup unsweetened coconut flakes
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1/4 teaspoon salt
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2 Tablespoons fresh lavender
Place almonds, raisins, and flax into a bowl. Zest and then juice lemon and add to the bowl. Pour in water and allow to sit for about 30 minutes for almonds to soften. Place the almond mix into a food processor and process until almost completely smooth. Add the remaining ingredients and process again until just mixed. Add a tablespoon of water at a time if needed to keep it moving in the processor. Line an 8X8 pan with wax paper. Pour mixture into pan and gently press to fill the pan. Place in fridge for at least 1 hr before slicing and serving.
Posted by M. Terry on March 25, 2014
https://wholetothecore.com/2014/03/25/lemon-lavender-bars/
Ham and Egg Cups
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