All posts in category Food
Chia seeds are an excellent source of energy. They are full of fiber and good fats. Drinking 1 oz of tart cherry juice twice a day has shown to have a significant role in maintaining healthy sleep patterns since these cherries are naturally high in melatonin. I do this “shot” in the morning and then just take a swing of cherry juice in the afternoon.
Tart Cherry Chia Shot
1 oz tart cherry juice
2-3 teaspoons chia seeds
Pour juice into a glass and add chia seeds. Allow to stand several minutes to let the seeds soften. I use a spoon to eat the seeds first and then drink the rest.
Also try my Cherry Vanilla Granola. Oats are another natural source of melatonin.
Posted by M. Terry on October 5, 2012
https://wholetothecore.com/2012/10/05/my-sleepy-time-energy-shot/
It’s officially fall, but here in Florida our only hint that autumn has come upon us is the pumpkin lattes at the coffee shops. In order to make it even more “fally”, I like to make meals and treats that encompass the earthly flavors that remind me of cool weather. Here are some of my favorites that I hope you’ll try:
If you make one of these, let me know how you like it. If you’ve already tried one of these, leave a comment to let others know which one(s) you like!
Posted by M. Terry on September 24, 2012
https://wholetothecore.com/2012/09/24/my-favorite-foods-of-fall/
When my basil gets overgrown, I make a batch of pesto, use some for one of our meals, and them divide the rest and freeze it. This time I utilized another freezer staple- sweet peas. In place of the traditional (and expensive) pine nuts, I used almonds because that is what I had on hand. I also used a bit of broth in conjunction with the olive oil so we get the health benefits of the oil but also cut down a bit on the calories.
1 cup Fresh basil
1 cup frozen peas, defrosted
1/4 cup Olive oil, divided in half
1/2 cup Broth
1/3 cup nutritional yeast
1/4 cup Almonds
2-3 garlic cloves
Pepper to taste
Place all ingredients except one half of the oil into a food processor. Process on high and slowly add remaining olive oil until you reach the desired consistency.
Posted by M. Terry on September 18, 2012
https://wholetothecore.com/2012/09/18/pea-and-almond-pesto/
Like most moms during the school year, I am constantly in my car. Since it becomes like a second home, I turn my console into our pantry. I keep nuts, dried fruit, all-natural protein/energy bars, and the like in the storage area. That way, when hunger strikes, we are set to eat well without rushing somewhere to get an “expensive” bite to eat. I also keep small cups and plastic utensils on hand so I can dish out what’s needed to the little hands in my car. This is what fast food should look like!
Posted by M. Terry on September 18, 2012
https://wholetothecore.com/2012/09/18/glove-compartment-stash/
An end of summer favorite poured into a glass!
1 frozen banana
2 teaspoons cocoa powder
2 full graham cracker sheets (I use Whole Food’s 365 brand – no HFCS, trans fat, or artificial flavors)
10-12 oz milk or milk substitute
Place all ingredients into a blender and mix on high until banana is completely chopped. Pour into 2 glasses and top with graham cracker pieces and organic mini marshmallows. Enjoy and have s’more if you choose!
Posted by M. Terry on September 13, 2012
https://wholetothecore.com/2012/09/13/smores-smoothie/
Purple Rain Smoothie
Joel and I were making lunch yesterday when he asked for a smoothie. I was happy to oblige, so I pulled out our end-of-the season watermelon (still sweet and juicy!) and our beginning-of-the-season purple grapes. I used some fresh squeezed orange juice to balance out the sweetness and came up with a wonderfully bubbly smoothie! He was excited to make his sisters one for their dinner, and did a great job of instructing me on what to do to remake his new smoothie creation.
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2 cups watermelon, chunked
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1 cup purple grapes
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1/2 orange, juiced
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1/4-1/3 cup water (enough to get the blender going)
Place all ingredients into a blender and mix. Makes approx. 10 oz. Enjoy your lycopene, vitamin C, resveratrol, and manganese mix!
Posted by M. Terry on September 5, 2012
https://wholetothecore.com/2012/09/05/purple-rain-smoothie/
It is often stated that junk food is cheap and health food is expensive. This can be true, but when choosing foods that satisfy and promote overall health, you can actually come out ahead of the budget game (i.e. less trips to the doctor and pharmacy and less money spent there). Knowing which foods do indeed pack more “bang for your buck” allows you to feed your family the healthiest choices without breaking the bank. The chart below is a ranking created several years ago, Dr. Joel Fuhrman. It presents a way for scoring and ranking foods by their level of nutrient density – the nutrients per calories. The higher the nutrients per calorie, the higher the ranking. This system is named the A.N.D.I. or Aggregate Nutrient Density Index. Levels of the following are used to give a food their ANDI score:
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Phytonutrients- Plant-based nutrients
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Trace minerals – Minerals needed by the body, but in smaller amounts like iron, copper, and manganese
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Anti-oxidants – Vitamins, nutrients, and minerals that protect against and repair cell damage
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Micronutrients – Vitamins, minerals, and phytochemicals per calorie.
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Macronutrients – Fats, carbohydrates, and proteins that meet individual needs without excessive calories
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Potentially toxic substances – Such as trans and saturated fats and sodium- that can lead to health problems
This is a great tool to have handy when grocery shopping in the produce section since it is a good guide to nutrient-rich foods. The ANDI score is geared towards a plant-based diet, so foods high in good fats (salmon, olive oil, and even the fruit – avocado) receive a lower ranking even though they also are recognized as “super foods”. Your best bet is to stick with your salmon and add a Chinese flare to it with bok choy and cabbage to incorporate some high-ranking ANDI score foods.
Posted by M. Terry on September 4, 2012
https://wholetothecore.com/2012/09/04/handy-andi/
I just got this great deal on Amazon’s Warehouse Deals for Nature’s Path Organic Mesa Sunrise Cereal- 6 Boxes for $13.59! (Free shipping for a purchase of over $25) I recently purchased this cereal at Whole Foods when it was on sale and I had a coupon. I loved it! It is not only tasty and crunchy, but it is also gluten free if you need a wheat-free cereal or just prefer it. Hurry though- only a handful of deals left!
Posted by M. Terry on August 28, 2012
https://wholetothecore.com/2012/08/28/natures-path-organic-cereal-deal-2-27-a-box/
It may be back to school time, but this is NOT a math equation. This (135/85) is the blood pressure of a teenage girl that we were standing next to at the pediatrician’s office. This makes her 2x more likely to have a heart attack or stroke as someone with a reading of 115/75. I saw the responses of the two nurses standing there, and they were not pleased. This young lady was a bit overweight but nothing out of the ordinary for today’s youth (which is quite sad that this is the new “norm”).
Nutrition and exercise. These are key to our health. That is why I make sure my family eats well and exercises. Mondays are our highly active days. The girls have ballet and Joel now participates in Lil’ sports. Monday night’s meal must be healthy and nutrient-rich to refuel their growing bodies. It’s almost also our “slow cooker” night. This way we are not rushed to just grab something which usually results in a less than ideal supper. Here are some our favorite crock pot meals:
Posted by M. Terry on August 27, 2012
https://wholetothecore.com/2012/08/27/13585-2x/
Truth be told, my husband and kids do not care much for sweet potatoes. However, when I gave them sweet potato “chips” (which is peeled and sliced raw sweet potato) to dip into homemade guacamole, they love the combination! The sweet potato slices are great dippers because they are just slightly sweet without an overpowering flavor, and they also have a bit of a crunch like a chip.
So for an afternoon snack today, peel a sweet potato, slice it up, and take the guacamole plunge!
Posted by M. Terry on August 23, 2012
https://wholetothecore.com/2012/08/23/sweet-potato-chips-and-dips/
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