All posts in category Food
Quinoa and Veggie Filled Portabello
Posted by M. Terry on February 5, 2014
https://wholetothecore.com/2014/02/05/quinoa-and-veggie-filled-portabello/
Move #4 & 5 in the Path to Better Health
Tip #4 & #5 – Appointment and Accountability
Since I missed posting last week’s tip, I am tying tip #4 and #5 in together since they can go hand-in-hand at times.
Tip #4 is to make your workout a priority by making an appointment with yourself. Placing it in your schedule by typing it into your smartphone calendar keeps you focused on the goal. As a mom, I love to “check off” items on my to-do list, and exercise is one thing I do for myself and, therefore, is a benefit to my family since I feel a sense of accomplishment afterward.
Tip #5 is to have accountability with a friend and make an exercise date with him or her. Once again, it’s scheduled and you are less likely to skip it. Friends also encourage and push you along the way.
Check out my other healthy New Year tips:
Tip #1 – Don’t Drink Your Calories
Tip #2 – Portion Control
Tip #3 – Get Moving
Posted by M. Terry on January 31, 2014
https://wholetothecore.com/2014/01/31/move-4-5-in-the-path-to-better-health/
Dietary Aids Lead to Increased Liver Damage
Dietary aids, such as green tea extract and other “fat burning” supplements, have recently been under scrutiny as new data emerges from the nation’s hospitals. Here is an excerpt from the NY Times article. Read the whole article here, and keep the weight off with these two good ol’ stand-bys: Healthy eating and exercise!
“Dietary supplements account for nearly 20 percent of drug-related liver injuries that turn up in hospitals, up from 7 percent a decade ago, according to an analysis by a national network of liver specialists. The research included only the most severe cases of liver damage referred to a representative group of hospitals around the country, and the investigators said they were undercounting the actual number of cases.” – ANAHAD O’CONNOR, NY Times
Posted by M. Terry on January 24, 2014
https://wholetothecore.com/2014/01/24/dietary-aids-lead-to-increased-liver-damage/
Caesared Brussel Sprouts – “A Salad For Each Week” #17
I love my mom’s Caesar salad dressing and have been making a lot of it lately since my girls love it too. But it doesn’t just go well with crisp romaine- it goes great on roasted brussel sprouts! I tossed the sprouts in the caesar dressing and roasted them at 400 degrees for about 20 minutes. Warm, slightly sweet, and garlicky all at the same time- yummy!
Caesar Dressing
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1/4 cup extra virgin olive oil
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2 inches of anchovy paste
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2-3 cloves of garlic
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1 teaspoon Worcestershire sauce
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1 teaspoon dry mustard
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1/4 teaspoon pepper
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Fresh grated Parmesan
On a cutting board, place the anchovy paste, dry mustard, and pepper in a pile. Put the garlic cloves onto them and begin to mince and mash together until it resembles a chunky paste. Pour the oil and Worcestershire sauce into a glass jar with a lid (I like to use my mason jars). Add the anchovy mix and seal the jar. Shake well before pouring. Place brussel sprouts into a bowl and pour on dressing. Shake gently to coat. Place on a cookie sheet and grate fresh Parmesan cheese onto the sprouts. Bake 20 minutes or so. Keep leftover dressing in the fridge for up to one week.
Other recipes you will enjoy:
“A Salad For Each Week” Recipes:
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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
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Green Bean, Tomato, and Mozzarella Pesto Salad
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“So Long Summer” Salad
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Pickle Salsa
-
Gingery Broccoli and Carrot Salad
-
Mediterranean Farro Salad
-
Home Grown Kale and Pumpkin Seed Salad
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Roasted Sweet Potato Salad with Warm Chutney Dressing
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Cranberry and Orange Quinoa Salad
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Southwest Ranch Dressing
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Marinated Mushrooms
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Fajita Quinoa
Posted by M. Terry on January 22, 2014
https://wholetothecore.com/2014/01/22/caesared-brussel-sprouts-a-salad-for-each-week-17/
Chex Mix in my Oven
I skipped pass the BOGO Chex Mix deal at my Publix today. Instead, I bought a box of Cascadian Farms Multigrain Squares (also on sale) and headed home to make our own (without preservatives like modified starch or BHT). I mixed the cereal with Newman’s High Protein pretzels, peanuts, and a scattering of Rice Works chips. I used the original Chex Mix dressing recipe but just made it healthier by replacing the butter with olive oil and more satisfying for a hungry tummy by using the higher protein and fiber ingredients. Now the kids will have that all week to snack on at school. Oh, and the warm oven heated my chilly home for an hour 🙂
Posted by M. Terry on January 20, 2014
https://wholetothecore.com/2014/01/20/chex-mix-in-my-oven/
Move #3 in the Path to Better Health
Tip #3 – Get Moving
In order to get the benefits of health and longevity, you must move and move quickly. In a large and prolonged study of walkers, the National Walkers’ Health Study found it necessary to walk at a pace faster than 17 minutes per mile in order to (pretty significantly) decrease one’s chances of an early mortality. So enjoy a long, happy, and healthy life by putting some spring into your step and moving faster than a snail’s pace!
Check out my other healthy New Year tips:
Tip #1 – Don’t Drink Your Calories
Tip #2 – Portion Control
Posted by M. Terry on January 15, 2014
https://wholetothecore.com/2014/01/15/move-3-in-the-path-to-better-health/
Fajita Quinoa – “A Salad For Each Week” #16
After a few weeks of Christmas happenings, traveling to see family, and getting back into the swing of the normal school-year schedule, I am now finally posting a salad recipe that is yet another grab-and-go dish in my “A Salad For Each Week” series.
This salad is based on my infatuation for all Mexican food- particularly fajitas! I love the taste of all the peppers and onions in this sizzling meal, so I concocted this lighter and healthier version that is still full of flavor.
Fajita Quinoa
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2 cups cooked quinoa
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1 green pepper, sliced
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1 red pepper, sliced
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1 cup sliced onion
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2 garlic cloves, minced
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1/2 teaspoon cumin
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1/4 teaspoon paprika
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1/4 teaspoon black pepper
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Dash of sea salt
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1 tablespoon fresh cilantro, chopped
Saute peppers, onion, and garlic in a little bit of water over medium heat for 8-10 minutes. Meanwhile, pour cumin, paprika, pepper, and salt onto quinoa and stir to mix. Once veggies are done, you can either stir them into the quinoa or serve on top of it. Garnish with fresh cilantro. Enjoy immediately or the next day when it is even better! Makes 4 servings.
Other recipes you will enjoy:
“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
-
Gingery Broccoli and Carrot Salad
-
Mediterranean Farro Salad
-
Home Grown Kale and Pumpkin Seed Salad
-
Roasted Sweet Potato Salad with Warm Chutney Dressing
-
Cranberry and Orange Quinoa Salad
-
Southwest Ranch Dressing
-
Marinated Mushrooms
Posted by M. Terry on January 13, 2014
https://wholetothecore.com/2014/01/13/fajita-quinoa-a-salad-for-each-week-16/
Move #2 in the Path to Better Health
Tip #2 – Portion Control
I love this plate! It is a great visual to think upon as you fill a plate for lunch or dinner. Remember that your proteins should be lean (fish, chicken breast, turkey breast, organic lean beef), your grains are to be whole (brown rice, quinoa, farro, beans/legumes, or whole wheat items), and your veggies are to be lightly dressed in healthy, seasoned oils. If you are wanting to add fruit to this plate, I would replace or decrease the whole grains since these two groups (grains and fruit) are both good sources of carbohydrates.
Check out my first tip from last week:
Tip #1 – Don’t Drink Your Calories
Posted by M. Terry on January 6, 2014
https://wholetothecore.com/2014/01/06/move-2-in-the-path-to-better-health/
Clean Slow Cooker Thai Peanut Chicken
This meal has become a favorite in my house. I can even serve it as leftovers for my husband (who is a leftover snob), and he will happily eat it! Between the wonderful flavors, the lean chicken, the peanut butter, and a fiber-rich whole grain, this is a meal that will leave you completely satisfied.
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4 boneless chicken breasts (about 2 – 2.5 pounds) sliced into think strips
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1 cup Chunky Peanut Butter
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2/3 cup broth (chicken or veggie)
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3 Tablespoons organic soy sauce
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2 cloves garlic, minced
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2 teaspoons onion flakes
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1 Tablespoon honey
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Juice of one lime
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2 tablespoons of coconut oil
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1/2 teaspoon crushed red pepper (optional)
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Fresh cilantro as garnish
Coat bottom of the crock pot with coconut oil. Place in chicken. In a medium bowl, mix all remaining ingredients except for the cilantro. Pour the mixture over the chicken. Cook for 6 hours. Serve over whole grain noodles or brown rice and top with chopped fresh cilantro.
Check out some of my other great slow cooker recipes like Chicken Piccata, Mango and Black Bean Chicken and Chex Mix Chicken.
Posted by M. Terry on January 5, 2014
https://wholetothecore.com/2014/01/05/clean-slow-cooker-thai-peanut-chicken/
Today is Your Januray 1st.
‘Tis the season for that post-Christmas, over-indulgence “hang over”. You’ve had a day to recover and now is a great time to start anew! Don’t wait until January 1 to make changes for your health. Here are some easy steps to take to start today:
- Throw out leftovers … candy, cookies, and the rich, Christmas meal leftovers.
- Enjoy moving! Exercise by doing an activity that you love and look forward to.
- Drink lots of water or green tea.
- Load up on fresh, seasonal vegetables and fruits like oranges, pears, broccoli, greens, and squash.
- Eat from a smaller plate – you place less on your plate AND your eyes see a full plate making your brain perceive that you will be satisfied with the meal.
- Slow down…in both your schedule and your eating. The needed rest will drop cortisol levels (which can cause weight gain) and you can sit down and enjoy a meal rather than rushing through it and not knowing what and how much you just ate.
- Learn that it’s okay to say “No thank you.” You can politely decline foods that are offered to you that don’t fit into your meal plan.
- If you falter, start again with your next meal- not on the next day!
Posted by M. Terry on December 27, 2013
https://wholetothecore.com/2013/12/27/today-is-your-januray-1st/
Proverbs 31 Devotionals
Whole to the Core Blog 