Healthalicious Easter Side Dishes

When it comes to holidays, our family always serves buffet style, and everyone brings a dish or two to share. The best way to ensure that healthy choices will be available is to bring them yourself. My girls are making desserts, and I am making two sides. Here is what I will be bringing. Click on the links for the complete recipes. And both can be made the day before!

  1. Fajita Quinoa – I’m going to add fresh tomatoes and avocado to the top as well this time.fajitaquinoa

2. Cool Zucchini, Carrot, and Radish Salad – You can substitute any root vegetable here. This is definitely better once it has had a chance to sit overnight.

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National Chia Day!

Today, March 23rd is National Chia Day. Here is my favorite way to eat chia. It’s my daily treat to myself. I hope you give it a try – it’s high in protein, good fat, and it’s slightly sweet and overall simply delicious!

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I love chunky peanut butter, but I want to get more than just peanuts into my daily diet, so I’ve been creating my own chunky nut butter. I make a large batch of this, and then I put a big dollop of it in a jelly mason jar. It is then ready for me to take (along with a spoon) for an easy snack on a busy day. You can use any variety of nuts and seeds and spices.

  • 2 cups of organic peanut butter

  • 1/4 cup pumpkin seeds

  • 1/4 cup chopped walnuts

  • 1/4 cup hemp seeds

  • 1/4 cup chia seeds

  • 1/2 teaspoon cinnamon

Method 1:  Place all the ingredients into a food processor and pulse until the nuts and seeds are mixed.

Method 2: Place peanut butter into a large glass bowl. Microwave for 30 seconds and stir. Microwave another 30 seconds and add all the remaining ingredients and stir until mixed.

Store the chunky nut butter in a air-tight container in the refrigerator.

 

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Staying Cool with God

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My soul will be satisfied as with fat and rich food, and my mouth will praise you with joyful lips, when I remember you upon my bed, and meditate on you in the watches of the night; for you have been my help, and in the shadow of your wings I will sing for joy.

My soul clings to you; your right hand upholds me. Psalm 63:5-8

I LOVE this podcast from Revelation Wellness and Alisa Keaton. She talks about how certain foods inflame our bodies and how we need to cool our bodies with the right, anti-inflammatory foods. But, more importantly, we need to remember that it is the Lord that spiritually keeps us cool and fills the void, heals the hurt that we try to fill with food, or relationships, or approval from others, or whatever we tend to lean on for comfort and assurance.

Please take an hour and listen to this to encourage you in both your spiritual and physical journey. I would love to hear back form you on what you gleaned from this podcast!

 

Americans are Over-medicated

“We are 4.4 percent of the world population but we use 52 percent of the drugs in the world.  These drugs further damage our bodies and we continue to form diseases that rob us of our quality of life and life itself.”  In an article by Dr. Sue Aery, we are reminded of the poor choices the average American makes especially in regards to lack of exercise and gut-destroying food. My girls have been learning the importance of gut health in terms of pH levels where acidic stomachs promote disease and guts in an alkaline state help combat disease. As we have studied the gut, we have been reminded that our main goal is to stay far away from processed foods, dairy and meats and opt for a plant-based diet. It is then that we are better equipped to fight off infections, sickness, and disease. May your week ahead be a jumpstart for a diet that promotes a healthy gut!

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The Importance of Omega 3s

Our girls have been studying nutrition in science. We recently discussed the differences in fats with an emphasis on the Omega 3s vs the Omega 6s. Omega 6 fats are consumed heavily here in the US putting our ratio of Omega 3s to Omega 6s at a dangerous level. The imbalance of the Omega 6s cause inflammation within the body. It is vital that we stay on top of attaining a high dose of Omega 3s in our diets and keep our consumption of Omega 6s (soy, corn, safflower, sunflower, canola oils) low.

Enjoy the slideshow they put together!

Fall Garden From Seed – Done!

Today I finished my fall garden, and this is the first time that I started from seed. I planted seeds in small containers (5 oz paper cups 🙂 ) about a month ago. Some grew, some did not. Between using organic seeds I got for a great deal on Amazon, re-purposed soil and crates, compost and a good bit of free burlap, I was able to complete my garden for $40. I may be spending more if my seedlings/seeds don’t make it and have to resort to buying plants, but I had to try from seed at least once. My fingernails are still dirty, I met some cool little critters, and got a lot of vitamin D. These are just the beginning of the benefits of my little garden. (The lush green leaves in my garden are my crazy, takin’ over the whole place, sweet potatoes. Those have been there for a couple of months, and I am anxious for them to be ready to harvest.)

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Step 1 – Line crate with burlap and fill 2/3 way up with organic soil

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Step 2 – Add a layer of compost

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Step 3 and 4 – Add another layer of organic soil and plant seed/seedling/plant (and water!)

 

 

 

 

 

 

 

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Finished!

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My “what is where” chart

 

 

 

 

Ultimate Chunky Nut Butter

ChunkyNutBotterThis is one of my go-to snacks each day. I love chunky nut butter, so I’ve been creating my own version. I make a large batch of this, and then I put a dollop of it in a jelly mason jar. It is then ready for me to take (along with a spoon) for an easy snack on a busy day. You can use any variety of nuts and seeds and spices.

  • 2 cups of organic almond butter and/or peanut butter (365 Brand or Justin’s tests for aflatoxins)

  • 1/4 cup pumpkin seeds

  • 1/4 cup chopped walnuts

  • 1/4 cup hemp seeds

  • 1/4 cup chia seeds

  • 1/2 teaspoon ground ginger

Place all the ingredients into a large bowl and stir. Store the chunky nut butter in a air-tight container in the refrigerator. (Store all nut butters in your fridge – always)

Banana Ice Cream – 3 Ingredients

Banana Ice Cream

  • Frozen banana chunks (about 7-8 bananas)

  • 1-2 Tablespoons nut milk (to keep the processing going 🙂 )

  • 1 teaspoon vanilla extract

  • Melted peanut butter and chocolate chips (optional)

Place the frozen bananas, milk and vanilla in a food processor. Blend several minutes until the bananas are completely whipped and creamy. We like to serve ours in mugs with melted peanut butter drizzled over the top and a sprinkling of mini chocolate chips. This makes about 4-5 servings.

This is Joel from 4 years ago enjoying banana ice cream. It has been a long-standing “sweet” staple in our home, and it is still asked for.

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Some of our other favorite cool treats:

  1. “Slurpees”

  2. “Frostys”

  3. Mango Pineapple Smoothie

  4. Mocha Almond Smoothie

Orange Vs Green

An orange has a very slight lead per gram when it comes to vitamin C versus cauliflower, BUT cauliflower wins over an orange because it also has a good deal of vitamin K and B vitamins. With that said, I have been watching my cauliflower in my garden slowly grow its big, green leaves, and finally it has a head of cauliflower peeking out. The long, dark green leaves are gorgeous, and so how could I let them go to waste? I always do a quick research before I eat anything that is atypical, and tonight my Googling confirmed my suspicions- the greens are edible! So, for dinner, I made myself sauteed cauliflower greens with fresh garlic and mushrooms in coconut oil. That dish is now completely consumed and my immune system has had a little boost!

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Sugar Consumption – Be in the Know

While the American Heart Association recommends that your daily intake of sugar be no more than 10% of your total daily calories, the World Heath Organization actually has recently stated that is should be only 5% of your daily caloric intake. The chart below is a great tool to help you understand how much 10% really is. Shoot for less though (as recommended by WHO) to avoid the negative effects of sugar such as the risk of diabetes and heart disease, weight gain, premature aging, mental fogginess, the feeding of cancer cells, and even arthritis.

The average American adult is consuming over 20 teaspoons of sugar a day, and the average American child is being given an average of 19 teaspoons of sugar each day – that’s 6x what is recommended by the AHA!

Make it a point to stick with natural sugars found in fruit and vegetables and avoid or limit all the added sugars. Your body and mind will thank you for it!

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