All posts in category Nutrition
As I was standing over my garden and planning my next batch of veggies, I noticed how the leaves of the brussel sprout plant looked like larger versions of those on the actual brussel sprout. The wheels in my head began to turn, and I just knew that they would be a great green to eat. Sooooo, I googled “Brussel sprout plant leaves” and found just why I suspected- they are very much an edible part of the plant! Before pulling up the plants for the end of the season, I harvested the leaves and sautéed them up- once with onions and garlic and once with mushrooms and garlic- just as you would with any other green. I love discovering new things to eat and enjoy!
The “New Green” Salad
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2 Tablespoons Olive Oil
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2-3 cloves of Garlic
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1 Medium Onion, sliced
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3 cups loosely packed brussel sprout plant leaves, chopped
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Salt and Pepper to taste
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2 cups cooked grains (brown rice, quinoa, farro, pasta)
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Hot sauce (optional)
Heat olive oil over medium heat. Saute onion and garlic for 5 minutes. Reduce heat and cook another 20 minutes to allow onions to begin to caramelize. Add in brussel sprout leaves and allow to cook until desired tenderness. (I prefer about 10 minutes or so.) Serve over your choice of whole grains or even on top of chicken!
Other recipes you will enjoy:
“A Salad For Each Week” Recipes:
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Posted by M. Terry on March 25, 2014
https://wholetothecore.com/2014/03/25/the-new-green-salad-a-salad-for-each-week-19/
Since breaking my wrist, I have not posted to my “A Salad for Each Week” series. Between being limited in my cutting and chopping abilities, my slow pecking – I mean typing!, and just lack of time due to the EXTRA time it took me to do everything else that had to be done, I just couldn’t get to these posts like I wanted to. BUT, it is back! Just a reminder, these salads are ones to make ahead and be able to eat off of for a few days. Embellish and substitute when desired!
This following recipe was created to go along side my slow cooker chimichurri pork loin. The main dish, pork roasted in a traditional sauce served in Argentina, along with the fresh fruits and veggies like you may find in their local markets, inspired its name. The name is a great way to impress those you are serving it to! Enjoy the freshness and coolness of this wonderful side…
Fresh Argentinian Salad
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2 Tablespoons Coconut Oil
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1/2 Lime, zested and juiced
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2-3 cloves of Garlic
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1 Tablespoon Rice Wine Vinegar
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Dash of Salt and Pepper
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1 Cup Fresh Pineapple, chopped
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1 Cup Cucumber, chopped
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1 Cup Tomato, chopped
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1/4 Cup Red Onion, chopped
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1 Avocado, sliced
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2 Tablespoons Fresh Cilantro
Whisk oil, lime juice and zest, garlic, S&P, and vinegar in a large bowl. Place chopped pineapple, cucumber, tomato, and onion into bowl. Gently fold fruit and veggies into the dressing. Toss in fresh cilantro and place sliced avocado alongside or on top of salad. Serve alone or on top of crisp, bibb lettuce leaves.
Other recipes you will enjoy:
“A Salad For Each Week” Recipes:
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Posted by M. Terry on March 24, 2014
https://wholetothecore.com/2014/03/24/fresh-argentinian-salad-a-salad-for-each-week-19/
Bits of ginger and bits of fresh pineapple shine through in this homemade teriyaki sauce. Forget the stuff you find on the grocery market shelf! Place some simple ingredients into the blender and give it a whirl- that’s it! I used this in my slow cooker to make Cashew Chicken on Monday night. I placed chicken breasts into the crockpot along with 1 cup of water. I poured the teriyaki sauce onto the breasts and topped with chopped carrots and celery. Cook on low for 4-6 hours and serve over whole grain noodles or brown rice and garnish with chopped cashews. This is a new favorite in our house!
Teriyaki Sauce
- 1/4 cup organic soy suace
- 1/4 cup fresh pineapple
- 2 Tablespoons rice wine vinegar
- 1 Tablespoon fresh or pickled ginger (not the pink, food-colored stuff!)
- 1 Tablespoon coconut oil
- 1 clove garlic
- 1/4 teaspoon pepper
Place in a blender and blend until pineapple is finely chopped. This makes enough to pour over 2-3 lbs of chicken for the slow cooker chicken teriyaki. Double the batch for extra dipping sauce or to store in your fridge for an upcoming meal within the next week.
Posted by M. Terry on March 19, 2014
https://wholetothecore.com/2014/03/19/homemade-teriyaki-sauce/
My friend Kate, owner of Blue Morpho Skin Spa (who gives FANTASTIC organic facials!!!) recently introduced me to Pukka’s Refresh Tea. It’s a blend of peppermint, fennel, and rose and, while I thought this combination was a bit odd, it turned out to be slightly sweet and the perfect way to complete my evening. Replace your current nighttime treat with this tea, and I promise your sweet tooth will thank you!
Posted by M. Terry on March 12, 2014
https://wholetothecore.com/2014/03/12/pukka-refresh-tea-my-new-nighttime-treat/
Forget pasta and bread! Here is one of my all-time favorite ways to load up on carbs before or after a tough workout…
Sweet potatoes and my turkey meatballs (packed with chopped mushrooms, shredded zucchini, and lentils) topped with marinara sauce
Here is a list of what you get when you carb load with this meal:
Sweet potatoes- High in vitamin A and C, beta carotene, and manganese
Marinara sauce- High in vitamin C, lycopene, and beta carotene
Mushrooms- High in selenium and copper and vitamin D
Zuchinni- High in vitamin C, copper, and manganese
Lentils- High in folate and magnesium
Much tastier and more nutritionally beneficial than a bowl of noodles!
Posted by M. Terry on March 2, 2014
https://wholetothecore.com/2014/03/02/my-version-of-carb-loading/
A super simple and easy bar recipe to have on hand…cut them in squares and keep in the fridge for a quick go-to snack!
Coconut Peanut Butter Bars
2 cups chunky peanut butter
1 1/3 cup whole oats
1/2 cup coconut, unsweetened and shredded
1 T ground flax seed
1/2 cup raisins (or any dried fruit)
Combine pb, oats, coconut, and flax into a medium bowl. Stir until completely mixed and then fold in raisins. Line an 8×8 pan with wax paper, allowing wax paper to extend over sides of pan. Press mixture into pan and refrigerate for at least 2 hours. Pull wax paper “handles” up to bring out the whole bar from pan. Lay on cutting board, and slice and serve. Makes about 12 bars.
Posted by M. Terry on March 2, 2014
https://wholetothecore.com/2014/03/02/white-chocolate-peanut-butter-bars/
Tonight, I gave my girls the opportunity to make their own dinner – whatever they wanted and mainly all by themselves. This is a great way to see what they are used to eating- kinda like a “monkey see, monkey do” experience. Our kids mimic our eating habits, and I guess that’s why they both created their own salads to accompany their pizzas. They see what I make and eat, and so they naturally follow suit. For us, this was another excellent way to get them excited about eating healthy foods.
Unbeknownst to each other, they both chose pizza for their DIY dinner tonight. Aleyah decided to create a Cuban sandwich pizza, and Anna made a Hawaiian “taco” pizza. I must say, I was really impressed! They stretched the dough, cut veggies for their salads, made homemade dressing, and cleaned up! And both pizzas were delicious, and I even truly liked Aleyah’s dressing for her spinach salad (a mix of the leftover honey mustard dressing, a touch of greek yogurt and mayo, minced garlic, ground ginger, and poppyseeds). They also began to work together and made an apple and yellow pepper salad with a drizzle of honey and fresh lime zest- so proud of my girls!
Cuban Sandwich Pizza
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Whole wheat pizza dough
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Honey mustard dressing (equal parts mustard and honey and a touch of olive oil)
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Swiss cheese
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Cooked pork
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Uncured ham
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Chopped dill pickles (NO food coloring!)
Stretch out dough to desired thickness. Spread on dressing, top with cheese, pork, ham, and pickles. Drizzle with a little more dressing. Bake in a 400 degree preheated oven for about 20 minutes.
Hawaiian Taco Pizza
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Whole wheat pizza crust
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Tomato sauce
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Shredded mozzerella
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Uncured ham
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Pineapple
Stretch out dough into a rectangular shape and to desired thickness. Spread on sauce, top with cheese, ham, and pineapple. Pull up two edges to meet in the middle and pinch together. Bake in a 400 degree preheated oven for about 20 minutes.
Posted by M. Terry on February 28, 2014
https://wholetothecore.com/2014/02/28/girls-overtaking-the-kitchen-kid-created-dinner/
I just spent some time outside on this beautiful “winter” day, and I snipped some fresh kale from my milk crate garden. It occurred to me that I’ve only spent about $3 on kale over the past 2 months thanks to my little garden! Can’t wait to share the almost-ripe tomatoes with my family 🙂
Posted by M. Terry on February 28, 2014
https://wholetothecore.com/2014/02/28/cultivating-from-my-container-garden/
Flavored nuts have preservatives in them so I like to make my own. Use raw nuts and experiment with different seasonings and you will be pleased with the outcome!
Tamari Almonds
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2 cups raw almonds
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2 teaspoons coconut oil
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2 teaspoons liquid aminos
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1/4 teaspoon garlic powder
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1/4 teaspoon ground ginger
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1/4 teaspoon black pepper
Mix together oil, aminos, garlic, ginger and pepper in a medium bowl. Add in almonds and stir to coat all the nuts. Cover and allow to sit for 30-60 minutes. Pour nuts onto a cookie sheet and bake at 250 for 10 min. Flip the almonds and bake another 10 minutes. Turn off the oven and keep the nuts in the oven for another hour to continue to dry. Store in an air tight container.
Posted by M. Terry on February 16, 2014
https://wholetothecore.com/2014/02/16/smokehouse-almonds/
This is one of the dishes I’ve eaten to help aide in the healing of my broken wrist bone. Mushrooms, kale, spinach, quinoa, and yellow peppers offer vitamins K, C, and D, magnesium, calcium, and protein- all the key nutrients for bone healing! I try to cook large batches of brown rice and quinoa so I have extra to eat later or simply freeze for a future meal. And that is what I did here.
Assembly:
I defrosted some quinoa and then sautéed some carrots, celery, kale, and garlic. These veggies were tossed with the quinoa, placed on the roasted Portabello from the previous night’s dinner (For the portabello I used olive oil, s&p, and balsamic vinegar and roasted it for 20 min at 400). I placed it in the microwave to heat through and then added some fresh yellow pepper to the top and served it on a bed of spinach. Voila!
Posted by M. Terry on February 5, 2014
https://wholetothecore.com/2014/02/05/quinoa-and-veggie-filled-portabello/
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