Clean Eating with Convenience

Clean Eating with Convenience

Healthy Eating – much like anything else – is much more attainable when you give yourself the right tools to make things simpler for yourself! Let’s overview some kitchen gadgets that you might consider adding to your arsenal for convenience!

Instapot is the latest gadget craze. Instapot is a multi-cooker that takes the place of a slow cooker, pressure cooker, rice cooker, steamer, browning pan, and warming pot all in one! Rumor has it, once you make hard-boiled eggs in the Instapot, you’ll never go back. Oatmeal is cinch too!

Did you know you can make your own yogurt with just milk and starter yogurt in an Instapot? Follow this link to find out how!

The “Emulstir Emulsifier” makes at-home salad dressings super quick. Simply fill your ingredients, which are listed on the bottle, give the handle a few squeezes and your dressing is ready! No tracking down recipes and it is readily stored in the cabinet. Try Dijon, Raspberry Vinaigrette, or traditional Balsamic vinaigrette.

You can even make your own at-home dressing container by taking a canning, or repurposed glass food jar, mark the outside as you add measured ingredients to make a quick go-to option the next time you want a quick healthy dressing!

If you haven’t yet invested in an Instapot, a slow cooker can still do the job of helping you have a healthy meal ready when you come home from a long day at work at a tiny fraction of the cost!

Start super simple: Toss in a 3 pound bag of frozen chicken breast + ½ cup of water (or get fancier with chicken broth, salt and pepper), cooking on low for 6-8 hours for nicely shredded chicken. Or try something with a little more pizzaz like combining chicken, black beans, tomatoes, corn, and salsa for a southwest style dish! Literally, just throw it all in for 6 – 8 hours and then shred the chicken – serve over rice if you like.

Electric Tea Kettles can add a few minutes to your day by providing boiling water in 2 minutes! Make quick tea, as the name indicates, or shorten your time boiling water to dump in a pot and cook noodles, potatoes, etc. Boiling water also cleans your microfiber cloths!

Make sure your electric tea kettle has a feature that shuts off the appliance when the water starts boiling for extra convenience!

Chopping, cutting, shredding etc is maybe the largest barrier to home cooking for many people. Food Processors can speed up your weekly food prep by turning minutes into seconds. With standard vegetables, the processor can often be cleaned up with just running water. Shred carrots for quick salad toppings, quicker stir fry’s, add to wraps, or more! Try “processing” all your vegetables for the week at once.

You’ll need to use a rubber scraper to get it out, but make your own simple hummus:
– 2 cans of drained chickpeas
– 2 cloves of garlic
– juice of ½-1 lemon
– 3 TBSP olive oil
– 1 tsp of salt
– 1 tsp cumin
– ¼ c water
– ¼-1/2 tsp of paprika

Everyone should have a supply of canning jars, even if you aren’t planning on canning. Canning jars are an eco-friendly option to store extra food portions in the freezer (like chili, nuts, soups, etc) or foods like refrigerator oatmeal, on-the-go salads, or even a protein shake. Below are some simple ways you can start adding convenience to your life with the use of canning jars! Many products you already purchase probably come in glass jars with reusable lids – pick a handful or more of the most conveniently shaped and keep them instead of recycling them. (jar sterilization is a cinch if that is a concern)

Deliciously simple refrigerator oatmeal

The salad possibilities are endless

Even more ways you may never have thought of

An Apple A Day!

Get ready to go apple picking! Fresh apples boast a higher antioxidant content than supermarket apples that have often been in cold storage for months. Fun facts: There are more than 7500 varieties of apples and it takes the energy of 50 apple tree leaves to produce just ONE apple!

Apples contain pectin which acts as a prebiotic and can improve gut health; our microbiome. Apples are loaded with vitamin C, K and potassium which is mostly concentrated in the SKIN! An average apple has 5 grams of soluble fiber which can reduce intestinal disorder, improve cholesterol, and control insulin levels. Even better, the fiber makes apples filling. The phytonutrients and antioxidants in apples are linked to reduced risk of developing cancer, hypertension, diabetes, and heart disease. Some studies have shown regular apple consumption can reduce symptoms of respiratory diseases like asthma. However, not all apples are created equal! Granny Smith is one of the most nutritious with its extra high-level of disease fighting phytonutrients. Unforuntalye, according to EWG (The Environmental Working Group) apples are found to be the most pesticide laden fruit. The skin of an apple contains 90% of the pesticides, but also 50% of the nutrients. Aim to buy organic. If not organic, be sure to wash well with a vinegar water solution.
*Purchasing tip: Braeburn apples are reddish-green in color. Try to find the ones that are most red which means they were exposed to sun and thus an extra supply of phytonutrients!

You know, I’ve never really been a fan of the saying, “There’s more than one way to skin a cat”…always felt that was a bit cruel. There’s more than one way to prepare your apples! That sounds better now doesn’t it…

Try eating fresh cut apples with a tasty apple dip! Mix plain Greek yogurt (1 cup) with peanut butter (1 TBSP), and a little Stevia if you need it sweeter, for a protein packed addition to make a more balanced snack. Out of peanut butter? This recipe works well with a powdered peanut butter too!

For a softer option chop it up, sprinkle on some cinnamon and microwaving for 1.5 minutes for cooked apple to eat or use as a topping.

A waldorf salad makes for a quick, healthy lunch! Combine chopped chicken, apples, celery, grapes, and walnuts with some greek yogurt, honey, and lemon juice & zest to serve over lettuce greens. Get the recipe here!

When apples are no longer in season, check out the Vacaville dried granny smith apples! At certain times of the year they can be found at Costco, otherwise you can check out their website. The ingredient list follows: granny smith apples. BAM! Perfect. Wouldn’t it be awesome if all foods just contained the food you wanted?

Last but CERTAINLY not least, is our very own recipe for Oatmeal Apple Pie! You’re definitely going to want to try this one out as it is perfect for fall

Oatmeal Apple Pie
Prep Time – 45 minutes
Servings – 4

3 cups rolled oats
1 cup oat bran
2 large apples, cored &chopped
2 cups unsweetened applesauce
4 scoops vanilla protein powder
1 tsp salt
2 tsp cinnamon
4 cups water
1 tsp vanilla extract
Stevia (optional) to taste
Skim milk (1 cup per serving)

Instructions:
In a large bowl combine oats, oat bran, protein powder, salt, vanilla extract and water. In a separate bowl, mix the apples, applesauce, cinnamon, and Stevia (optional). There are two ways to proceed. You can either combine the applesauce mixture and oat mixture together and bake, or for a layered effect you can pour the applesauce mixture into the baking dish first, then pour the oat mixture on top. In both cases, bake in an 8×8-inch dish coated with olive oil cooking spray for 35 minutes at 350 degrees F. Serve in a bowl with 1 cup skim milk poured over top!

Just Breathe…

Draw air in through your nose on a slow two-count. Blow air out of your mouth like you’re blowing out birthday candles twice as long, to a count of four.
Now in for 3 seconds, out for 6. Can you get to 4 seconds in, 8 seconds out? Repeat a few more times.

You have just successfully calmed your Central Nervous System and reduced the circulation of excitatory neurotransmitters and stress hormones. Sound like some hippie-dippy BS? Well according to the American Psychological Association, chronic stress is directly linked to ALL of the top 6 leading causes of death in the United States:
– heart disease
– cancer
– lung ailments (i.e. pneumonia)
– accidents (car accidents, falls, etc)
– cirrhosis of the liver
– suicide

This is going to sound like one of those ridiculous promise-you-the-world prescription drug commercials…”Wouldn’t it be amazing if you could greatly reduce your risk of mortality from the 6 leading causes of death, improve your energy and performance, and reduce chronic pain due to inflammation in just a few minutes a day – well you can!”

And you don’t even need to pop a pill. Just breathe. Intentionally and actively for a couple minutes a few different times per day.

Here’s a test. Lie on your back and place one hand on your chest and one hand on your belly. If only one or the other hand rises you are significantly under-utilizing the volume of your lungs. For those already aware of “belly breathing”: try hooking a finger under the rib cage and then take a breath. If it doesn’t get pushed out you may just be pushing out your belly artificially instead of effectively breathing with the diaphragm. Respected strength training mogul Mike Boyle recently discovered that essentially ALL of his clients with chronic back pain could NOT breathe into their belly when instructed to. While this doesn’t prove necessarily that low back pain is caused by shallow breath, it does show a strong correlation that the two are related which is well worth paying attention to.

Types of Breath and When to Use Them

• Forceful Breath

This is the type of breath many of us in the strength training world are familiar with: a forceful exhale to lock down the abdominal muscles and protect the spine during powerful movements or heavy lifting. Forcing an exhale, making a “shhh!” sound, is an effective way to produce more force and protect the body during moves like Kettlebell swings, push-ups, ball slams, etc.

• Pursed Lip Breathing

In through the nose as if you’re sniffing up snot that keeps running out of your nose during your worst cold. Blow air out of pursed lips and using the abdominals to squeeze the last bit of air out of your lungs. This type of breathing has been demonstrated in medical settings to very quickly raise patient’s’ blood oxygen levels several percentage points within just a few breaths. This type of breath should be used during your warmup to better prepare your body for intense activity, and during breaks to help you adequately recover. Maintaining a high blood oxygen during exercise can reduce feelings of fatigue, dizziness or light-headedness, and even reduce your perceived exertion! (How difficult an exercise “feels”)

• Deep Breathing

Similar to pursed lip breathing we’ll breath in through the nose and blow out through the mouth, except you insert a pause into the mix. Breath in through the nose about four seconds, hold your breath about six or seven seconds, exhale for eight. Start with just 4 breaths at a time, twice a day – working up to a maximum of 8 breaths twice a day. The focus and the pause are what set this breathing technique apart, and after just your first cycle through you can almost rest assure that you will be more relaxed, less anxious and experience a pleasant type of euphoria. Make use of this breath when dealing with excess stress, experiencing anxiety over a difficult decision, worrying, etc.

Now there are many different types of breathing out there, but we have chosen just to highlight these 3 as we think they are the most relevant and beneficial for the people we work with. The most important thing to take note is that your breath is a tool and while you generally do it unconsciously (thank goodness, or else sleeping would sure be interesting!) there are certain times when it will greatly benefit you to breathe intentionally.

Fall Harvest Breakdown! (read before Fall Farmer’s Markets!)

Fall is starting to show its face and so is the fall vegetable harvest!

“Winter Squash” is designated by a hard outer skin, unlike summer squashes like zucchini and yellow squash. Winter squash varieties include spaghetti, butternut, kabocha, delicata, acorn and more! Boost your immunity and health with winter squashes because they are high in fiber and vitamin C content! Just 1 cup of squash provides about half the daily recommendation! This week we’re hooking you up with some of the easiest ways to include squash into your weekly cooking regimen and prep.

Spaghetti squash can be prepared as simply as slicing it in half, cleaning out the seeds, and placing it face down on a lined baking sheet in the oven. Bake at 375 degrees for 35-45 minutes. It’s done when you can poke a fork into the skin. Allow to cool slightly, fork your spaghetti like strands right out and chow down! You may not even need to dirty a dish 😊 Get a little fancy by brushing on some olive oil and sprinkling salt/pepper on before baking or serve your spaghetti strands with a little marinara, parmesan, or this writer’s favorite – chili!

Delicata squash (del-eh-ca-ta) is a little less intimidating in size compared with other squash, and these are known for making delicious baked squash “rings”. There are many who have missed out on this delicious squash because it is not widely carried in supermarkets and they just don’t recognize it at the farmer’s market. Simply cut the squash into 1/2” rings (the skin is edible!) and scoop the seedy center out. Brush both sides with olive oil and sprinkle with salt and pepper. Lay rings on a metal (lined is ok) pan and bake at 425 for approximately 10 minutes per side. Keep flipping as needed. You’ll finish with browned/caramelized rings that are reminiscent of sweet potato fries but even better! If you haven’t seen, heard, or tried delicata squash yet, definitely ask at your local farmer’s market!

Butternut squash is known for its creamy roasted taste and variable use as a puree. Since the aim this week is to make eating winter squash as simple as possible, toss your whole butternut squash into the slow cooker and cook for 4-5 hours on high or 6-8 hours on low. When done, you’ll be able to cut right through the skin, scoop out the seeded middle, and have cooked squash ready to puree, add to soup, or incorporated into a pasta dish! If you are a little more adventurous, peel the squash with a vegetable peeler, core the center, and cube it up (toss with olive oil and salt/pepper) for roasting in the oven at 400 degrees for 25-30 minutes. So delicious even on it’s own! Butternut squash lends well to a variety of flavors from cinnamon and nutmeg to cardamom and/or curry spices to Mexican spices!

Kabocha squash. Wait, kombucha now kabocha? Green kabocha have a nutty, earthy flavor while the red kabocha tend to be a bit sweeter. Cut the squash in 1” wedges like you might do for a cantaloupe (the skin is edible when cooked), toss with olive oil/salt/pepper and roast 20 minutes at 400 degrees. Jazz up your roast with infused olive oils if you like! Once roasted the squash can be eaten as is or used for purees. If your kabocha is a little too tough to cut raw? Try this method: http://sweetsimplevegan.com/2017/02/how-to-roast-kabocha-squash/
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Now if you are part of a CSA or just prefer to grab whatever type of produce is on sale that week, it’s important to note that these different types of squash are often interchangeable in recipes! The main differences in squash come down to water content, sweetness, and texture. Don’t fret, just do a quick online search. One easy way to incorporate squash, for even the pickiest of eaters, is to find muffin, pancake, and quickbread recipes that use squash! Nobody will be any the wiser 😉

Identify your squash here! http://www.epicurious.com/ingredients/a-visual-guide-to-winter-squash-varieties-article