#Kale sunflower pesto spread | Explore Tumblr Posts and Blogs

real-total-drama-takes · 6 months

Note

Homemade Basil Pesto Recipe

Homemade basil pesto is a wonderfully versatile and tasty sauce/spread made from a handful of flavorful ingredients. It comes together in minutes and tastes worlds better than store-bought because it’s so fresh. (Just like with lemon curd, store-bought pesto is nothing like real, FRESHLY made pesto!)

The uses for pesto are virtually endless, and you can use it in recipes like pesto pizza and pesto shrimp. Or use it as pasta sauce, drizzle it over grilled chicken, eggs, or roasted vegetables, spread it on sandwiches or homemade bread, or even swirl into hummus or minestrone soup.

homemade basil pesto

Today’s homemade basil pesto recipe is my absolute favorite. It’s classic, simple, flavorful, and completely fresh. You’ll appreciate how easily it comes together and that it tastes infinitely better than store-bought versions. Homemade pesto can be a dip, sauce, or spread and pairs wonderfully with so many flavors. Bottom line? Pesto is an easy way to instantly elevate any savory dish.

Originating in Genoa, Italy, pesto was traditionally made by crushing the ingredients with a mortar and pestle. Now it’s typically done with the convenience of electric tools like a food processor or blender. You don’t need to cook it at all, unless you want to roast the garlic first.

This Homemade Basil Pesto Is:

Fresh and flavorful

Incredibly versatile

Ready in minutes

Made with just a few ingredients

Easy to customize with what you have on hand

Extra flavorful with roasted garlic

fresh basil

parmesan cheese, roasted garlic, pine nuts, olive oil, lemon, and basil on countertop.

Key Ingredients You Need & Why

Basil: Fresh basil leaves are the base of this pesto recipe. Rinse and pat dry before using.

Pine Nuts: Pine nuts add structure and a light nutty flavor to the pesto. If I’m having trouble finding pine nuts, sometimes I’ll swap them for walnuts, pistachios, or almonds.

Parmesan Cheese: Fresh parmesan cheese adds a little saltiness and helps the pesto stick together. In place of parmesan (aka parmigiano-reggiano), you can use any Italian-style hard cheese, such as pecorino romano, asiago, or grana padano.

Garlic: It goes without saying that garlic adds incredible flavor to homemade pesto. I urge you to try using roasted garlic because the flavor isn’t as harsh as raw garlic. (Here’s how to roast garlic.)

Olive Oil: Olive oil is the main liquid and helps create a creamy, rich consistency.

Lemon Juice: 1 teaspoon of fresh lemon juice brightens everything up and really helps the other flavors shine. Many recipes don’t call for it, but I highly recommend it.

Salt & Pepper: Both add flavor and you can add them to taste.

Make it your own: For a twist, try adding your favorite herbs like cilantro, mint, or parsley; your favorite spices like cayenne, ground ginger, paprika, or crushed red pepper flakes; or add a dash of your favorite hot sauce.

FAQ: What Can I Use Instead of Basil?

When fresh basil isn’t in season, it can be really pricey or even impossible to find. I like to use kale, spinach, or arugula in its place. You can find the kale variation I like to use in this pesto pasta salad recipe.

FAQ: What Can I Use Instead of Pine Nuts?

Pine nuts can be really expensive, not to mention hard to find! Walnuts, pistachios, and almonds are all great 1:1 substitutes and you can’t really detect a flavor difference in the finished pesto.

For nut-free pesto, try pumpkin seeds, hemp seeds, sunflower seeds, or cooked and cooled edamame.

pesto in food processor

Overview: How to Make Homemade Basil Pesto

Basil pesto comes together in a matter of minutes using a food processor or blender; just a few pulses and you’re done. The ingredients blend together rather easily, so if you don’t have a fancy food processor, don’t worry. It will still taste like pesto and it will still be good. (It’s hard to mess this up.)

Blend the basil, pine nuts, cheese, and garlic together in a food processor or blender. Add the olive oil and pulse/process to blend. Scrape down the sides of the blender bowl, then add the lemon juice, salt, and pepper. Pulse this mixture until everything is blended together and relatively smooth. Taste and add more seasoning and any extra herbs/spices if desired.

Can I double or triple the recipe? Yes, you can easily scale up this recipe if your food processor/blender has the room!

spoonful of homemade basil pesto coming out of a jar.

How to Use Homemade Pesto

If you need inspiration, here are MANY ways you can use this basil pesto:

Pesto Tortellini: Use as a sauce over cooked tortellini with parmesan cheese and fresh diced tomatoes.

Shrimp: Try my creamy pesto shrimp for dinner—it’s super quick!

Pizza: Use it in place of pizza sauce on pizza crust; here is my pesto pizza recipe.

Pesto Bruschetta: Bake slices of a fresh baguette in a 400°F (204°C) oven until golden. Top with pesto, parmesan cheese, and diced fresh tomatoes.

Stuffed Peppers: Use pesto in my sausage stuffed peppers recipe instead of the chicken broth. (Same amount—tastes fantastic.)

Focaccia: Skip the herbed olive oil topping on focaccia (step 8) and spread 1/2 cup of pesto all over the dough instead.

Star Bread: Use my star bread recipe and reduce the amount of sugar in the dough to 1 Tablespoon. Spread 1 heaping Tablespoon of pesto onto each of the 3 circles. (3 Tbsp. total.) Top each with a light layer of shredded cheese, herbs, and/or chopped pepperoni.

Pesto Sandwich: Spread pesto on toasted bread, and add your favorite cheese or meat, greens, and tomato.

Pesto Grilled Cheese: Brush 2 slices of thick-cut crusty bread (like artisan bread) with pesto, add provolone or cheddar cheese, butter the outside of the bread, and cook both sides on a griddle or skillet until golden brown.

Swirl in Soup: Swirl a few spoonfuls into a bowl of minestrone soup.

Hummus: Blend 2 Tablespoons of pesto with parmesan garlic hummus.

As a Dip: Use it as a dip for homemade bread, breadsticks, crackers, or pizza pull apart rolls.

As a Spread: Spread it on olive bread or seeded oat bread.

As a Topping: Drizzle over cooked meats, fish, eggs, chicken meatballs, or roasted vegetables.

slices of pesto pizza made with mozzarella cheese and fresh pesto on top.

creamy pesto shrimp

Pesto pizza & creamy pesto shrimp recipes.

FAQ: How Long Does Homemade Pesto Last?

You can store this basil pesto in a jar or sealable container, then tightly seal and refrigerate for up to 1 week or freeze for up to 2–3 months. Let it thaw at room temperature or in the refrigerator.

To prevent your pesto from browning in the fridge, pour a layer of olive oil on top before tightly covering or sealing the pesto.

You could also freeze the fresh pesto in small amounts, in a greased ice cube tray, and then thaw the amount you need for a recipe when you need it, so you don’t have as much leftover to store in the fridge.

spoonful of homemade basil pesto coming out of a jar.

Easy Homemade Pesto Recipe

★

4.9 from 20 reviews

Author: Sally

Prep Time: 10 minutes

Cook Time: 0 minutes

Total Time: 10 minutes

Yield: 1 cup

Description

This is how I make classic basil pesto at home. It’s incredibly simple and flavorful and uses only a handful of fresh ingredients.

Ingredients

2 cups (60g) fresh basil leaves*

1/3 cup (48g) pine nuts*

1/3 cup (25g) freshly grated or shredded parmesan cheese

3 small cloves garlic (roasted garlic or fresh)*

1/3 cup (80ml) olive oil

1 teaspoon fresh lemon juice

1/4 teaspoon salt

freshly ground black pepper, to taste

Cook Mode Prevent your screen from going dark

Instructions

Pulse the basil, pine nuts, cheese, and garlic together in a food processor or blender. Scrape down the sides, then add the oil, lemon juice, and salt. Pulse until everything is blended together and relatively smooth. Add a drizzle more olive oil to thin out, if desired. Taste and add pepper (and/or more salt) if desired. I always add a pinch of pepper.

Store pesto in a jar or sealable container, tightly seal, and refrigerate for up to 1 week.

Notes

Storing & Freezing Instructions: You can store this basil pesto in a jar or sealable container, then tightly seal and refrigerate for up to 1 week. To prevent browning, pour a layer of olive oil on top of the pesto before sealing. Freeze the pesto for up to 2–3 months. You can freeze it in greased ice cube trays and thaw small portions at a time. Let it thaw at room temperature or in the refrigerator.

Special Tools (affiliate links): Food Processor or Blender

Basil or Other Greens: Instead of basil, try other greens like spinach, kale, or arugula. No matter which greens you choose, rinse and pat dry before using.

Nuts: If I’m having trouble finding pine nuts, sometimes I’ll swap them for walnuts, pistachios, or almonds. For a nut-free version, try cooked and cooled edamame, pumpkin seeds, hemp seeds, or sunflower seeds.

Parmesan Cheese: In place of fresh parmesan (aka parmigiano-reggiano), you can use any Italian-style hard cheese, such as pecorino romano, asiago, or grana padano.

Garlic: If you don’t have fresh garlic cloves, use 3 teaspoons minced garlic from the jar.

Other Pesto Variations: Try adding your favorite herbs like cilantro, mint, or parsley. Add your favorite spices like cayenne, ground ginger, paprika, or crushed red pepper flakes. Or add a dash of your favorite hot sauce.

I’m only posting this because it actually sounds kind of good

#not a take #long post #recipe

45 notes · View notes

cowboysaurus · 3 years

Photo

Kale & sunflower pesto spread

#Kale sunflower pesto spread

11 notes · View notes

lazyv · 4 years

Text

Delicious vegan Basil Pesto

Disclaimer: This recipe might no accessible for everyone, depending on what things cost where you are, or how easily things grow, but hopefully it can spread far and wide.

Uses: I put it on toast, pita bread, tortilla chips, crackers, I use it as a pasta sauce, put it on pizzas instead of cheese, add a dollop to minestrone, it also goes nicely with salads and other antipasto type snacks.

Ingredients (for a batch that makes about four half litre jars full)

A truly colossal amount of fresh basil. To give you an idea. I usually fill up four ten litre containers with basil from the garden.

Kale or Spinach (optional) - this will dilute the flavour, but it can be a good filler to make more pesto overall.

Garlic (preferably fresh) - You can use minced garlic but I find it has a different flavour. You want about half a bulb for a big batch, possibly more if you like garlic or the variety you have is milder.

Brewers yeast, Savoury yeast, or Nutritional yeast - About a cup for a big batch. You could also try vegan parmesan if you want.

Vegetable oil - About two cups, but you can adjust to get the consistency you want.

Cashew nuts - Pinenuts, Pumpkin seeds, sunflower seeds, and similar are all good substitutes.

Cumin seeds - About a teaspoon (optional but tasty)

Celery seeds - A pinch (optional but tasty)

Salt - About a tablespoon

A cube of veggie stock (optional)

Method

Strip the leaves off the stalks. Thin and soft stalks are fine to go in the mix but the thicker harder stalks don’t add to the flavour and they ruin the texture. Any leaves that have gone gross should be thrown in the compost.

Rinse the leaves in water, drain them in a sieve, gently pat them dry with paper towels or a tea towel and put them through the blender in batches with a bit of oil each time. You’re unlikely to be able to fit everything in the blender at once so transfer batches to a big bowl. Ideally you want everything to be blended down to very very small pieces.

Add the salt, half the brewers yeast, half the garlic, the nuts/seeds, and the spices to the blender. Run them through the blender with a batch of basil, and transfer to the big bowl. When it’s all been blended, mix everything together with a spoon. Taste test and run more garlic and brewers yeast through the blender and add according to your tastes.

Store in clean jars (I boil the jars and lids in a pot of water). Try to fill the jars up as high as you can and pour a little oil over the top before sealing. The top few millimetres in each jar will likely oxidise and turn dark once it’s been opened again, this shouldn’t affect the taste but you can just scrape that bit off before using.

#basil #basil pesto #pesto #vegan basil pesto #vegan pesto #vegan cooking #vegan recipes #vegan recipe #vegan food #easy vegan food #easy vegan recipe #vegetarian cooking #vegetarian

3 notes · View notes

holistichealingnatural · 6 years

Photo

New Post has been published on http://holistichealingnatural.com/what-to-eat-or-not-eat-with-high-blood-pressure-hypertension/

What to eat or not eat with high blood pressure (Hypertension)

Hypertension, or hypertension, alludes to the weight of blood against your corridor dividers. After some time, hypertension can cause vein harm that prompts coronary illness, kidney infection, stroke, and different issues. Hypertension is at times called the noiseless executioner since it delivers no side effects and can go unnoticed — and untreated — for a considerable length of time. As indicated by the Centers for Disease Control and Prevention (CDC), an expected 75 million Americans have hypertension. Many hazard factors for hypertension are out of your control, for example, age, family history, sex, and race. Be that as it may, there are additionally factors you can control, for example, exercise and eating routine. An eating routine comprising of diet for high blood pressure that can enable control to circulatory strain is rich in potassium, magnesium, and fiber and lower in sodium.

What to eat high blood pressure?

Leafy greens

Potassium helps your kidneys get rid of more sodium through your urine when eating with high blood pressure. This in turn lowers your blood pressure. Kale, Lettuce, Green Turnip, Spinach are one of the best leafy green vegetables to increase the amount of potassium in body. Canned vegetables often have added sodium. But frozen vegetables contain as many nutrients as fresh vegetables, and they are easier to store. You can also blend these veggies with bananas and nut milk for a healthy, sweet green juice.

Berries

Berries, especially blueberries, are rich in natural compounds called flavonoids which makes it best amongst hypertension foods to eat. Blueberries, raspberries, and strawberries are easy to add to your diet for lowering the blood pressure. You can put them on your cereal or granola in the morning, or keep frozen berries on hand for a quick and healthy dessert.

Beetroots

Beetroots are high in nitric oxide, which can help open your blood vessels and lower blood pressure. You can juice your own beets or simply cook and eat the whole root in salads. Beetroot is scrumptious when simmered or added to blend fries and stews. You can likewise heat them into chips. Be watchful when taking care of beets — the juice can recolor your hands and garments.

Skim milk and yogurt

Skim milk is an excellent source of calcium and is low in fat. These are both important elements of a diet for lowering blood pressure. You can also opt for yogurt if you don’t like milk.

Try incorporating granola, almond slivers, and fruits into your yogurt for extra heart-healthy benefits. When buying yogurt, be sure to check for added sugar. The lower the sugar quantity per serving, the better is the diet for high blood pressure.

Oatmeal

Cereal possesses all the necessary qualities for a high-fiber, low-fat, and low-sodium approach to bring down your circulatory strain. Having oats for breakfast is an incredible method to fuel up for the day.

Overnight oats are a prominent breakfast choice. To influence them, to drench 1/some moved oats and 1/some nut drain in a jug. Early in the day, blend and include berries, granola, and cinnamon to taste.

Bananas

Eating nourishments that are rich in potassium is superior to taking supplements. Cut a banana into your oat or oats for a potassium-rich expansion. You can likewise take one to oblige a bubbled egg for a snappy breakfast or bite.

Fish

Fish are an awesome wellspring of lean protein in terms of eating with high blood pressure. Greasy fish like mackerel and salmon are high in omega-3 unsaturated fats, which can bring down circulatory strain, diminish aggravation, and lower triglycerides. Notwithstanding these fish sources, trout contains vitamin D. Nourishments infrequently contain vitamin D, and this hormone-like vitamin has properties that can bring down circulatory strain.

One advantage of getting ready fish is that it’s anything but difficult to flavor and cook. To attempt it, put a filet of salmon in material paper and season with herbs, lemon, and olive oil. Heat the fish in a preheated stove at 450°F for 12-15 minutes.

Seeds

Unsalted seeds are high in potassium, magnesium, and different minerals known to lessen circulatory strain. Appreciate ¼ measure of sunflower, pumpkin, or squash seeds as a nibble between suppers.

Garlic and herbs

One audit takes note of that garlic can help diminish hypertension by expanding the measure of nitric oxide in the body. Nitric oxide advances vasodilation, or the augmenting of supply routes, to diminish circulatory strain.

Fusing tasty herbs and flavors into your everyday eating regimen can likewise enable you to curtail your salt admission. Cases of herbs and flavors you can include incorporate basil, cinnamon, thyme, rosemary, and that’s only the tip of the iceberg.

Pistachios

Pistachios are a solid method to diminish circulatory strain by decreasing fringe vascular protection, or vein fixing, and heart rate. One investigation found that an eating regimen with one serving of pistachios daily lessens pulse.

You can fuse pistachios into your eating routine by adding them to outsides, pesto sauces, and plates of mixed greens, or by eating them plain as a bite.

Olive oil

Olive oil is a case of a sound fat. It contains polyphenols, which are irritation battling aggravates that can help diminish pulse.

Olive oil can enable you to meet you a few day by day servings of fat which makes it considerable among other hypertension foods to eat. It’s additionally an awesome contrasting option to canola oil, spread, or business serving of mixed greens dressing.

Pomegranates

Pomegranates are a sound natural product that you can appreciate crude or as a juice. One investigation presumed that drinking some pomegranate squeeze once every day for a month enables lower to pulse over the here and now.

Pomegranate juice is wonderful with a solid breakfast. Make sure to check the sugar content in locally acquired juices, as the additional sugars can discredit the medical advantages.

What not to eat in high blood pressure?

1. Sodium and Salt

When in doubt, sodium admission is prescribed to under 2,300 milligrams for every day. If it exceeds then it becomes one of the food to avoid in high blood pressure. On the Nutrition Facts mark, take a gander at the Percent Daily Value (%DV) – 5% DV or less of sodium per serving is low while 20% DV is viewed as high. Breaking point the salt shaker and these high sodium sustenances that expansion circulatory strain:

2. Canned Beans

Canned beans can be stacked with sodium for conservation purposes. In the case of buying canned beans, flushing the beans with a colander and water can help wash away a large portion of the salt.

3. Premade Soups

Regardless of the advancement of nutritious veggies, soups can be stacked with salt and sodium. Furthermore, not at all like canned beans, soups can’t be flushed to decrease salt substance. While picking soups, endeavor to discover “low in sodium” or “diminished salt” items or exploit the sustenance certainties name.

4. Canned or Bottled Tomato Products

Tomato sauces, glues and ketchups are frequently stacked with salt. Make your own items with new or washed, canned tomatoes for fixing and salt control.

5. Processed Meats

Prepackaged meats, including breakfast wieners and sausage, have a tendency to be stacked with sodium. Notwithstanding the doubt that store meats, for example, turkey, might be a lean protein source, included salt is normal. Dodge the concealed sodium by obtaining specifically from the butcher as opposed to in the food merchant refrigerated area.

6. Solidified Meals

Dinners found in the cooler area – pizzas, chicken fingers and individual solidified courses – are stacked with undesirable fixings, as well as loaded with sodium. Indeed, even the publicized “sound” suppers have a tendency to contain high measures of sodium.

7. Sugar

This is the main food to avoid in high blood pressure. Sugar is found in a wide-assortment of sustenances, either normally or misleadingly included. It is basic to lessen items stacked with included sugars, as they basically offer just calories and add to weight pick up – overweight and hefty people have an expanded danger of growing hypertension. The American Heart Association (AHA) prescribes a greatest included sugar admission of 37.5 grams (or 9 teaspoons) for men and 25 grams (6 teaspoons) every day. Included sugars are regularly found in:

– Confection basically offers simply calories and sugar while spiking sugar levels. Avoid sugary suckers and pieces of candy and select normally sweetened natural products rich in fiber and potassium, a basic supplement that has demonstrated a deterrent part in hypertension.

– Sodas supply simply sugar and calories the way sweet does. One can (or 12 liquid ounces) of pop by and large contains more than 9 teaspoons of sugar, or 39 add up to grams.

– Doughnuts, cakes and treats are stacked with sugar alongside fat. The mix may add to weight pick up in unreasonable sums. Decrease the utilization of these items and hold segment and serving sizes under tight restraints.

8. Sauces

Sauces and toppings can be a one-two punch with regards to its creation of both salt and sugar – ketchup is a famous fixing for providing high measures of both. Season items with crisp herbs or make certain to keep sums in little segments if utilizing plunges or sauces.

#diet for high blood pressure #eating with high blood pressure #foods to eat in hypertension #high blood pressure #Featured #Holistic healing

2 notes · View notes

shana-cooks · 4 years

Text

Kale and Butternut Squash Roll-ups

with Rosee Sauce

Ingredients:

400 g diced butternut squash

1 bunch kale

250 ml tomato sauce

300 g fresh lasagna sheets

30 ml sun-dried tomato pesto

150 ml heavy cream

300 g ricotta

100 g mozarella

2 eggs

20 g roasted garlic and red bell pepper spice blend (salt, garlic, sugar, red bell pepper, vinegar powder, green bell pepper, sunflower oil, paprika, turmeric, cayenne pepper)

Directions:

Preheat the oven to 450 F. Cook squash with 2 tbsp water; season with 1/3 of the spice blend and S&P. Cook partially covered, stirring occasionally, for 8-10 min, until softened and browned on all sides.

Strip the kale off the stems and thinly slice into ribbons. In a medium bowl combine the tomato sauce, pesto, and cream; season with 1/2 the remaining spice blend and S&P.

Add kale to squash and cook 2-3 min. Transfer to a bowl and add ricotta and eggs; season with remaining spice blend and S&P.

Drizzle baking dish with oil. Spread 1/3 of the sauce on the bottom. Divide the filling between sheets and transfer to the baking dish seam-side down. Top evenly with the remaining sauce and mozzarella.

Bake 12-15 min, and then broil for 2-3 min.

#lunch #dinner #lasagna rolls #butternut squash #pasta

1 note · View note

brushdish47-blog · 5 years

Text

Reader Food Diary: Lindsey’s Success Story

This is our 2019 Reader Diary series where we’re sharing success stories + what people ate for a week! We are still accepting entries, and those who are featured will receive $50 in groceries from Thrive Market, 2 of my cookbooks, and a free Prepear meal planning program membership for a year. Get all the details (and share your entry with us!) on this page.

My name is Lindsey and I live in Virginia with my husband Matt. We have been together for eleven years and have been married for over seven years. When we met, we were at the end of college and were transitioning to adulthood.

With that, it was time to start eating better. The first wake up call for me was when I checked my blood sugar at the hospital where I worked. I wasn’t feeling well after scarfing down a breakfast of pancakes followed by a sugar-laden flavored coffee. For some reason, I thought my blood glucose would be low, but it was just the opposite. The next day I checked it when I was fasting and it was 108—way too high for someone in their early twenties with a strong family history of diabetes! Additionally, Matt had some weight to lose after four years of college.

Lindsey and her husband’s before and after photo

Success Story

After checking my blood glucose levels that day was when I began cooking nearly every day. Matt very quickly dropped down to a normal weight (he lost between 25-30 lbs), and after a few months, my sugar was back in a normal range. Over the years, as we have gotten older, our diets have become cleaner and leaner. As a result, we both have:

• Normal BMI • High HDL cholesterol (“the good cholesterol”) • Normal blood glucose

Our strategy for clean eating: • A weekly mix of both vegetarian meals and meals with meat • Mostly organic produce • Almost no processed food • Mostly pure water during the day and sparkling water with dinner, except on the weekends when we drink wine • Lunches are usually leftovers from the night before

Our Food Diary

Day 1

Breakfast – Steel cut oats with cherry “pesto” made from frozen cherries, roasted hazelnuts, coconut sugar, cinnamon, and lemon juice

Lunch – Leftover frittata with greens and avocado

Snack – Half of a banana and some fresh pineapple

Dinner – Cauliflower pilaf, dhal, and scallion cucumber raita

Treat – A glass of Viognier from a local winery

Day 2

Breakfast – Each weekday, I start the day with a green smoothie made from ¾ cup of full-fat Greek yogurt, two cups of greens, 1 cup of fruit, and a big spoonful of chia seeds. Today’s smoothie included strawberries and pineapple.

Snack – Every weekday morning snack is a homemade protein pumpkin muffin made from protein powder, egg, pumpkin, and almond flour topped with hemp seeds. I make a big batch of these every Monday night and eat one in the ICU, where I work, about two hours after the smoothie.

Lunch – Leftovers from the day before with a few squares of 85% organic dark chocolate

Dinner – Wild Alaskan salmon topped with yesterday’s cherry pesto. To make the pesto savory, I added garlic and some herbs de Provence. A side of roasted broccoli and bell pepper rounded out the meal.

Day 3

Breakfast – Green smoothie with cherries and blackberries

Snack – Pumpkin muffin

Lunch – Butter lettuce with lemony chickpea, raisin, quinoa, and sunflower seed salad, paired with one cup of pineapple and some dark chocolate

Dinner – Slow cooked turkey on corn tortillas topped with homemade guacamole

Day 4

Breakfast – Green smoothie with raspberries and mango

Snack – Pumpkin muffin

Lunch –Emerald bowl with barley, kale, roasted Brussels sprouts, mozzarella, and pea hummus

Snack – A few pistachios

Dinner – Forest bowl with wild rice, mushrooms, and roasted garlic coconut gravy

Day 5

Breakfast – Green smoothie with mango and pineapple

Snack – Pumpkin muffin

Lunch – Leftover forest bowls with an orange

Snack – Ten almonds

Dinner – Grilled chicken tenders (marinated in olive oil, garlic, and herbs) paired with roasted butternut squash and green beans

Day 6

Breakfast – Green smoothie with raspberries and mango

Snack – Pumpkin muffins

Lunch – Leftover chicken and veggies

Dinner – Whole wheat pasta with mozzarella, olive oil, sundried tomatoes, basil, and an heirloom tomato, paired with a red wine from Virginia

Day 7

Breakfast – Frittata with butternut squash crust topped with tomatoes and served with greens and a whole wheat Ezekiel English muffin with Organic Valley cream cheese

Snack – Half of a banana, small orange, and pineapple (about two cups)

Second snack – Scoop of almond butter

Dinner – Date night by the fire! Grilled lamb chops, mashed potatoes, and broccolini, paired with red Virginia wine

Final Thoughts

Working in medicine, I see every day how food choices can affect health. Nothing is more important than what you put in your body. We have committed to a lifetime of healthy eating, but we also know that life is meant to be enjoyed, so we aren’t afraid of treats as well. The most important thing you can do when eating healthy is to make a plan for the week and stick with it— knowing it won’t be perfect, but will always be good enough!

Posts may contain affiliate links. If you purchase a product through an affiliate link, your cost will be the same but 100 Days of Real Food will automatically receive a small commission. Your support is greatly appreciated and helps us spread our message!

Source: https://www.100daysofrealfood.com/reader-diary-lindsey/

#read more #see more #check it out #interesting #learn more

0 notes

davidreaganatlanta · 4 years

Text

David Reagan, Atlanta-Based Personal Trainer, Reveals 5 Snacks You Should Be Eating After Your Night Run

Originally published on thriveglobal.com

One of the keys to a healthy lifestyle is to maintain a balanced diet along with a routine exercise regimen. Each individual as well as an exercise routine is different, and therefore requires adjusting your diet to fit your needs specifically. While some are early risers and able to hit the gym or trails first thing in the morning, many people find the time and energy in the evenings before bed to get a run in.

Most professionals would recommend consuming a low-calorie post-workout snack after your evening run that is a combination of protein and the right carbohydrates. David Reagan, Atlanta, Georgia native and personal trainer, shares five ideas for healthy snacks to eat after your nightly run to ensure you help your body recover along with restoring essential nutrients.

Salmon and vegetable salad

You can make a quick healthy salad by keeping cans of wild salmon stocked in your kitchen. Simply mix a couple of ounces of the canned wild salmon with a handful of spinach and some olives or olive tapenade. From there, you can eat the combination by itself or place it over a bed of lettuce and add additional vegetables to your liking.

Hummus and vegetables

Keeping a container of fresh hummus is always a quick snack after that run. Rather than reaching for the pita bread or assorted chips and pieces of bread to dip, chop up some fresh veggies to eat with the hummus. Bell peppers, cucumbers, carrots, or tomatoes are popular vegetables that are sturdy and easy to dip. The chickpeas in the hummus provide a good source of protein, while you can also substitute other types of hummus that are made from black beans, lentils, or white beans.

Egg salad

Hard-boiled eggs are a great protein to keep in your fridge at any time. They can be cooked ahead of time and when you are ready, you can quickly chop them or eat them on their own. Consider chopping up some zucchini or kale and mix a healthy dressing such as pesto or tahini. It’s a light and refreshing snack to give you just what you need before bed.

Shrimp with fresh guacamole

Before your run, thaw out a handful of ready-to-eat shrimp. Once you are done with your workout, you can dip them into fresh guacamole, as long as it doesn’t contain too much spice. The shrimp will provide a good amount of protein, while the guacamole contains healthy fats to fill you up.

Nuts or seeds

One of the easiest snacks that require little to no preparation is a serving of nuts or seeds. Healthy options include almonds, walnuts, pistachios, sunflower seeds, or pumpkin seeds. Nuts contain healthy fats which will help restore nutrients and not leave you feeling hungry before bed. A normal serving is usually about a quarter cup if they have no shells and a half cup if they are still shelled. You can also substitute by spreading a tablespoon of nut butter onto celery or carrots.

#davidreaganatlanta #davidreagan #snacks #healthy

0 notes

blockzone06-blog · 5 years

Text

Reader Food Diary: Lindsey’s Success Story

Lindsey and her husband’s before and after photo

Success Story

• Normal BMI • High HDL cholesterol (“the good cholesterol”) • Normal blood glucose

Our Food Diary

Day 1

Breakfast – Steel cut oats with cherry “pesto” made from frozen cherries, roasted hazelnuts, coconut sugar, cinnamon, and lemon juice

Lunch – Leftover frittata with greens and avocado

Snack – Half of a banana and some fresh pineapple

Dinner – Cauliflower pilaf, dhal, and scallion cucumber raita

Treat – A glass of Viognier from a local winery

Day 2

Lunch – Leftovers from the day before with a few squares of 85% organic dark chocolate

Day 3

Breakfast – Green smoothie with cherries and blackberries

Snack – Pumpkin muffin

Lunch – Butter lettuce with lemony chickpea, raisin, quinoa, and sunflower seed salad, paired with one cup of pineapple and some dark chocolate

Dinner – Slow cooked turkey on corn tortillas topped with homemade guacamole

Day 4

Breakfast – Green smoothie with raspberries and mango

Snack – Pumpkin muffin

Lunch –Emerald bowl with barley, kale, roasted Brussels sprouts, mozzarella, and pea hummus

Snack – A few pistachios

Dinner – Forest bowl with wild rice, mushrooms, and roasted garlic coconut gravy

Day 5

Breakfast – Green smoothie with mango and pineapple

Snack – Pumpkin muffin

Lunch – Leftover forest bowls with an orange

Snack – Ten almonds

Dinner – Grilled chicken tenders (marinated in olive oil, garlic, and herbs) paired with roasted butternut squash and green beans

Day 6

Breakfast – Green smoothie with raspberries and mango

Snack – Pumpkin muffins

Lunch – Leftover chicken and veggies

Dinner – Whole wheat pasta with mozzarella, olive oil, sundried tomatoes, basil, and an heirloom tomato, paired with a red wine from Virginia

Day 7

Breakfast – Frittata with butternut squash crust topped with tomatoes and served with greens and a whole wheat Ezekiel English muffin with Organic Valley cream cheese

Snack – Half of a banana, small orange, and pineapple (about two cups)

Second snack – Scoop of almond butter

Dinner – Date night by the fire! Grilled lamb chops, mashed potatoes, and broccolini, paired with red Virginia wine

Final Thoughts

Source: https://www.100daysofrealfood.com/reader-diary-lindsey/

0 notes

micebrandy29-blog · 5 years

Text

30 favorite vegan Trader Joe’s products

As an Amazon Associate I earn from qualifying purchases. Please see my Privacy Policy for more details.

This updated list of my favorite vegan Trader Joe’s products highlights some of the store’s must haves. Items include pantry staples, refrigerated sauces and spreads, enticing frozen items, as well as tasty snacks and treats.

(Want to take this list with you to the store for easy shopping? Scroll to the bottom for a printable list!)

Going to Trader Joe’s is like a treasure hunt. You never know what you may fall in love with at your next visit. New and exciting products appear on store shelves in regular rotation.

But being a TJ’s fan is also a lesson in detachment. As soon as you’ve found a product you love, it may be discontinued.

Products are taken off the shelves because they’re seasonal, not selling well, or for quality control reasons. So when you like something, you’ve got to buy it and enjoy it while you can. Some products stick around for years, others for just weeks.

Today I’m sharing an updated list of 30 favorite vegan Trader Joe’s products. I had to remove some items because they’re no longer sold at Trader Joe’s. And I had to add some of my new favorites since the last posting.

Green jackfruit

Obviously, you can buy young green jackfruit other places. It’s available at Asian grocery stores, in addition to natural food stores. But it’s very handy to buy at Trader Joe’s when I’m doing my regular shopping run.

And for people who are confused about which jackfruit to buy for savory dishes, it’s an easy place to point them.

This green jackfruit packed in brine works well for things like vegan BBQ pulled pork. And there are lots of vegan barbecue sauce options at Trader Joe’s that you can use for it.

Here are my favorite ways to use Trader Joe’s jackfruit:

Alvarado Bakery flax seed bread

For years Alvarado Bakery flax seed bread was our regular sandwich bread. We always had it on hand. So I was delighted when it popped up at my local Trader Joe’s recently.

This grainy bread is made with sprouted organic whole wheat berries, filtered water, wheat gluten, sprouted organic whole flax seeds, oat fiber, cultured wheat starch, organic dates, yeast, organic raisins, sea salt, and sunflower lecithin.

Two slices are 100 calories.

Plus, when there’s an orange cat on the label, you know it’s going to be quality.

Use flax seed bread for:

Amba mango sauce

The surprising thing about this mango sauce is that it isn’t sweet. It’s a silky, savory sauce made with fermented green & ripe mangoes, garlic, salt, turmeric, paprika, and spices.

I’ve been using it as a dipping sauce with vegetable pakora, or on top of toasted pita with falafel.

When I’m making a quick stir-fry or curry, I also like to add a squeeze for some underlying warmth.

Dukkah

Dukkah disappeared from Trader Joe’s shelves for a while, but now it’s back.

To use dukkah, fill one small dish with good olive oil. In the next, pour some of the dukkah.

Then dunk warm, crusty bread first into the oil, and then into the dukkah. The dukkah clings to the oil.

When you bite into it, you get the nutty flavors of almonds & sesame seeds. There are undertones of sausage & licorice because of the fennel, anise, and coriander. Finally, there’s kosher salt, which makes it all the more snackable.

Use it as a topping for hummus or toss it with roasted potatoes.

I used to always make my own dukkah. And if you have Vegan Eats World, I highly recommend her dukkah recipe. It’s incredible and definitely better than the TJ’s version.

But for only $2.99 to have it made and ready to go, it will probably be a while until I make my own again.

Everything but the Bagel seasoning

If you’ve ever had an everything bagel, you know what to expect with this seasoning mix. It’s a combination of sesame seeds, poppy seeds, sea salt flakes, dried garlic, and dried onion.

I use it several mornings a week on my vegan avocado toast, along with a generous sprinkling of nutritional yeast flakes (also on this list.)

You can also add it to non-dairy cream cheese or as a topping on hummus. A lot of people like to add it to their popcorn or an air fryer baked potato.

Garlic chipotle salsa

I usually prefer fresh salsa, but this jarred garlic chipotle salsa has become my newest obsession. It’s the closest thing I’ve found to the salsa doled out at Chevy’s Mexican Restaurants, which is one of my favorites.

This smoky salsa is rich with the flavors of roasted tomatoes, roasted garlic, and chipotle peppers. I would classify this as a fairly mild salsa.

One downside is that it’s a little on the watery side.

Nutritional yeast flakes

Buying a big canister of nutritional yeast flakes can get pricey. However, a bag of nutritional yeast at Trader Joe’s is only $2.99.

And unless you’re making massive amounts of vegan mac & cheese, it will probably last you a while. (And if you are making massive amounts of vegan mac & cheese, invite me over, okay?)

What is nutritional yeast? <— Find out here

Use Trader Joe’s nutritional yeast flakes in:

Organic shredded red & green cabbage with orange carrots

Sure, you could easily shred a head of cabbage yourself. But this shredded cabbage mix is a terrific shortcut.

And since cabbage and carrots are relatively dry vegetables, this mix keeps well in the refrigerator for a while without going bad.

Ways to use shredded cabbage mix:

Steamed lentils

Lentils aren’t hard to make from scratch. And they only take about 30 minutes to cook.

But you know what’s even easier & faster? Opening a package of fully cooked brown lentils that are ready to go.

A lot of lentils are packed into a pouch. It contains five ½ cup servings.

These steamed lentils are a refrigerator staple for me.

Use steamed lentils in:

Zhoug sauce

The first ingredient in Zhoug sauce is cilantro. So if you’re one of those people who think cilantro tastes like soap, stay far away from this one.

Zhoug is a Middle Eastern sauce that reminds me of what would happen if chimichurri and cilantro chutney got together.

Some call it a “Middle Eastern pesto.” However, it’s a lot spicier than your typical basil pesto fare.

In addition to cilantro, this spicy sauce includes canola oil, jalapeño peppers, chile flakes, garlic, cardamom, sea salt, and cumin seeds.

It is great with vegetable samosas as a dipping sauce. I also like to add dollops of it to stir-fries at the end, instead of chopping a bunch of cilantro. It also has a spicy kick that brings some heat.

And when I’m making my favorite easy hummus recipe, adding a dollop or two of Zhoug sauce adds a spicy zing. It is also tasty alongside falafel.

Thai vegetable gyoza

These veggie-packed envelopes of deliciousness have won over everyone I’ve served them to – from grandparents to grandkids.

There’s rarely a time when I don’t have a bag in the freezer ready to go for a quick snack, or to use as a side dish to a stir fry. Of course, they also have a starring role in vegan potsticker soup.

Filled with cabbage, carrots, chives, white radishes, onions, ginger, garlic, and soy sauce, they have a great taste that isn’t too overpowering.

These days I usually fry them in the air fryer (400 degrees for 10 minutes with a spritz of oil, stopping once to shake.) However, they’re also great fried or steamed in a skillet.

I like to serve them with tamari or Chinese hot mustard for dipping.

Vegetable spring rolls

Unlike uninspiring, cabbage-heavy spring rolls, these are stuffed with kale, edamame, tofu, and mushrooms. The wrapper gets delightfully light & flaky in the air fryer.

A simple noodle stir fry or easy fried rice is instantly more exciting once there’s a vegetable spring roll on the side.

I serve them with Chinese hot mustard for dipping.

(By the way, I also buy the bagged baby spinach & tri-color peppers shown above almost every visit!)

Grilled artichoke halves

I may be a little bit obsessed with these grilled artichoke halves.

I’ve been an artichoke lover for decades, but these grilled ones add a certain something that makes them totally craveable. The artichokes take on a smokiness from the grill and have those beautiful, dark grill marks that I adore.

Put them on a vegan cheeseboard, throw them into pesto, use them as a topping on pizza hummus or artichoke crostini, or slice them into an Israeli couscous salad.

Prefer water-packed artichoke hearts? (I usually have both kinds on hand.) Trader Joe’s has those as well, and they are delicious as an appetizer of fried artichoke hearts.

Organic kosher sandwich pickles

It may seem strange to put sliced pickles on the list, but when Trader Joe’s wasn’t in my area, I’d stock up with 5 or 6 jars when I happened to be near one.

They have a good dill flavor, crunch, and work perfectly for those of us who want our sandwich to include a taste of pickle with every bite.

Plus, they’re organic and only $2.99. That’s a really good deal when organic pickles can sometimes cost $5 or more. (It’s just cucumbers, people!)

Put them in a vegan banh mi sandwich, add them to vegan potato salad along with a splash of pickle juice, and use them as a topping on chili dog pizza.

Trader Joe’s hashbrowns

While I often make hashbrowns from scratch on the weekends, sometimes I want the delicious crispy crunch of hashbrowns without having to clean the food processor afterwards.

These hashbrown patties remind me of a certain non-vegan fast food establishment I used to visit as a kid. They are great with a tofu scramble. Don’t forget the seitan bacon & avocado!

Balela

Balela is a really fresh & simple chickpea salad made with chickpeas, black beans, tomatoes, and parsley.

It’s one of those things that would be easy to make at home. (I’d make mine with cilantro instead of parsley!) But on the other hand, sometimes it’s nice when you’re in a rush not to have to make something from scratch.

It’s tasty on its own as a snack or in a bowl with brown rice, avocado, and romaine.

It also goes well on a vegan cheeseboard along with dolmas, pickles, non-dairy cheese, Castelvetrano olives, and grilled artichoke halves.

Marcona almonds

Trader Joe’s is my go-to stop for nuts. I always have a wide variety in my lazy susan – peanuts, raw & roasted cashews, shelled pistachios, salt & pepper pistachios, gochujang almonds…

Two of my favorites are these Marcona almonds in truffle & rosemary. Marcona almonds are the best, because they aren’t as dry as your typical almond. I love their thin crunch.

These are seasoned and go beautifully on a vegan cheeseboard, with salad, or as a snack.

Plus, since they have a very specific flavor, it’s easy to be satisfied with a few. (That sounds like a back-handed compliment, but it’s true!)

Dolmas

Canned dolmas are another thing I would buy in groups of five whenever I went to a Trader Joe’s location out of town. Obviously they keep well in the cupboard. So there’s no worry about them going bad before I can use them.

I know that canned food often doesn’t inspire confidence, but these stuffed grape leaves are really good! They are tightly packed and firm, not mushy like some underwhelming dolmas you buy in cans.

I serve them on a vegan cheeseboard, with kalamata olive hummus, warmed Castelvetrano olives, or as a snack on their own.

Extra firm tofu & baked tofu

Trader Joe’s is my go-to stop for alllllll of the tofu.

First, my main, all-purpose tofu is extra firm in vacuum packaging. I like that it doesn’t require pressing before using.

It is a little drier than the water-packed kind. However, now I’ve been using vacuum-packed tofu for so long, I really don’t even notice.

Use super firm tofu for:

Trader Joe’s teriyaki flavor baked tofu is a good snack on its own straight out of the fridge. I also like to put it on avocado toast.

It is an easy to transport lunch with a salad or bowl. It also works well in a cooler if you’re heading on a road trip or taking food on a plane.

When I need a quick stir-fry in a flash, I like to cut the baked tofu into cubes and pop it into the air fryer until crisp around the edges.

For another baked tofu option, they also have a sriracha flavor, which I like a lot too.

Organic brown rice

Frozen brown rice is so darned convenient. No more waiting for rice to cook.

And you can use it straight from frozen when making a stir-fry. Just get your vegetables softened. Then add the rice straight from the bag into the skillet.

Ways to use organic brown rice:

Pico de gallo

I could go through a tub of this salsa in a day or two without a problem. It is nice and chunky with fresh tomatoes, onions, and garlic.

I don’t have to tell you what to do with salsa, but I will…

Ways to use pico de gallo:

Organic tomato basil marinara

Funnily enough, I always have spaghetti sauce on hand, but I rarely make pasta with marinara. More often I use it as a spread on bagel pizzas or a dipping sauce with fried ravioli.

It can be hard to find spaghetti sauce that doesn’t include sugar in the ingredients. I’m not a hardcore sugar avoider by any stretch, but it just seems unnecessary in pasta sauce.

So I like that the Trader Joe’s version doesn’t have any of that. The ingredient list is really wholesome.

Plus, it has a V for “vegan” right on the label. That’s super handy when you’re scanning the list of options at the store.

Monteli Organic Pizza Crusts

These frozen, organic pizza crusts have become a staple. They come two to a package, have a neutral flavor, and great texture.

They are all ready to go straight into the oven. No rolling required – just ladle on your favorite pizza sauce and toppings.

Lately, we’ve been making a lot of supreme-style pizzas with Beyond Meat sausage, Herbivorous Butcher pepperoni, bell pepper, and onions. It’s also an awesome base for a vegan taco pizza.

The cooking time on the package suggests 6 to 7 minutes at 420 degrees. I like to cook it for 12 minutes to get a crispier crust.

The ingredients are wheat flour, water, sunflower oil, extra virgin olive oil, salt, malted wheat flour, dextrose, semolina, dried wheat sourdough, and yeast.

Under the allergens it says that it “may contain” milk and soy. Because I’m not allergic to dairy, I don’t worry about possible cross contamination.

Ridge cut potato chips

These potato chips are my obsession. (They’re #1 on my list of best vegan junk food.)

I hardly ever buy them, because once the bag is open, I can’t stop thinking about them. I love the balance of salt and pepper, and the crunch from the ridges.

Put them into a vegan packed lunch or alongside your favorite veggie burger for vegan grilling season.

For another crispy snack, their organic corn chip dippers have a wonderfully fresh snap that’s perfect right out of the bag or in vegan walking tacos. If you like Fritos, you’ll love these.

Mini Vegetable Samosas

When I’m making curry lentil soup or Indian fried rice, it’s fun to have a crispy, filled appetizer to serve alongside it. Enter mini vegetable samosas.

These flaky samosas are made with a phyllo-type dough and loaded with peas, carrots, potatoes, lentils, onions, and spices.

I cook them in the air fryer. They get beautifully crisp on the outside. Cook them in the air fryer at 400 degrees for 7 to 8 minutes. Stop once to flip half way through.

I like to serve them with homemade apple chutney, Trader Joe’s mango chutney, or Zhoug sauce.

Frozen fully cooked falafel

Sometimes you just need a hummus bowl with falafel, dolmas, kale salad with lemon tahini dressing, sauerkraut, and brown rice.

I like to make my own homemade hummus. Then I throw some frozen brown rice in the microwave, whip up a kale salad, and make frozen falafel in the air fryer.

The Trader Joe’s falafel is on the dense side, but it gets the job done. They are very filling, and usually two are plenty with a bowl. That means that I can really stretch one bag out for a while.

To see more vegan items available at Trader Joe’s, visit the Trader Joe’s website. They have a rundown of some of their vegan offerings.

Want to take this with you to the store? Click here for a printable list.

Originally posted March 2018. Content, photographs, and printable list updated March 2019.

Source: https://cadryskitchen.com/vegan-trader-joes-products/

0 notes

guthealthglasgow · 6 years

Text

Low Foodmaps

Vegetables and Legumes

Alfalfa

Bamboo shoots

Bean sprouts

Beetroot, canned and pickled

Bok choy / pak choi

Broccoli, whole – 1 cup

Broccoli, heads only – 1 cup

Broccoli, stalks only – 1/2 cup

Brussels sprouts – 1 serving of 2 sprouts

Butternut squash – 1/4 cup

Cabbage, common and red up to 1 cup

Callaloo

Carrots

Celeriac

Celery – less than 5cm of stalk

Chicory leaves

Chick peas – 1/4 cup

Chilli – if tolerable

Chives

Cho cho – 1/2 cup diced

Choy sum

Collard greens

Corn / sweet corn – if tolerable and only in small amounts – 1/2 cob

Courgette

Cucumber

Eggplant / aubergine

Fennel

Green beans

Green pepper / green bell pepper / green capsicum

Ginger

Kale

Karela

Leek leaves

Lentils – in small amounts

Lettuce:

Marrow

Okra

Olives

Parsnip

Peas, snow – 5 pods

Pickled gherkins

Pickled onions, large

Potato

Pumpkin

Pumpkin, canned – 1/4 cup, 2.2 oz

Radish

Red peppers / red bell pepper / red capsicum

Scallions / spring onions (green part)

Seaweed / nori

Silverbeet / chard

Spaghetti squash

Spinach, baby

Squash

Sun-dried tomatoes – 4 pieces

Swede

Swiss chard

Sweet potato – 1/2 cup

Tomato – canned, cherry, common, roma

Turnip

Water chestnuts

Yam

Zucchini

Butter lettuce

Iceberg lettuce

Radicchio lettuce

Red coral lettuce

Rocket lettuce

Romaine/Cos lettuce

Fruit

Ackee

Bananas, unripe

Bilberries

Blueberries

Breadfruit

Carambola

Cantaloupe

Cranberry – 1 tbsp

Clementine

Dragon fruit

Lingonberries

Grapes

Guava, ripe

Honeydew and Galia melons

Kiwifruit

Lemon including lemon juice

Lime including lime juice

Mandarin

Orange

Passion fruit

Paw paw

Papaya

Pineapple

Plantain, peeled

Raspberry

Rhubarb

Strawberry

Tamarind

Tangelo

Meats, Poultry and Meat Substitutes

Beef

Chicken

Kangaroo

Lamb

Pork

Prosciutto

Quorn, mince

Turkey

Cold cuts / deli meat / cold meats such as ham and turkey breast

Processed meat – check ingredients

Fish and Seafood

Canned tuna

Fresh fish e.g.

Seafood (ensuring nothing else is added) e.g.

Cod

Haddock

Plaice

Salmon

Trout

Tuna

Crab

Lobster

Mussels

Oysters

Prawns

Shrimp

Cereals, Grains, Breads, Biscuits, Pasta, Nuts and Cakes

Wheat free breads

Gluten free breads

Bread:

Wheat free or gluten free pasta

Bread, wheat – 1 slice

Almonds – max of 15

Biscuit, savoury

Biscuit, shortbread – 1 only

Brazil nuts

Bulgur / bourghal – 1/4 cup cooked, 44g serving

Buckwheat

Buckwheat flour

Buckwheat noodles

Brown rice / whole grain rice

Chestnuts

Chips, plain / potato crisps, plain

Cornflour / maize

Crispbread

Corncakes

Cornflakes – 1/2 cup

Coconut – milk, cream, flesh

Corn tortillas, 3 tortillas

Crackers, plain

Hazelnuts – max of 15

Macadamia nuts

Millet

Mixed nuts

Oatmeal, 1/2 cup

Oats

Oatcakes

Peanuts

Pecans – max of 15

Pine nuts – max of 15

Polenta

Popcorn

Porridge and oat based cereals

Potato flour

Pretzels

Quinoa

Pasta, wheat – up to 1/2 cup cooked

Rice:

Rice bran

Rice cakes

Rice crackers

Rice flakes

Rice flour

Rice Krispies

Seeds:

Starch, maize, potato and tapioca

Sorghum

Tortilla chips / corn chips

Walnuts

Corn bread

Oat bread

Rice bread

Spelt sourdough bread

Potato flour bread

Basmati rice

Brown rice

Rice noodles

White rice

Chia seeds

Egusi seeds

Poppy seeds

Pumpkin seeds

Sesame seeds

Sunflower seeds

Condiments, Dips, Sweets, Sweeteners and Spreads

Aspartame

Acesulfame K

Almond butter

Barbecue sauce – check label carefully

Capers in vinegar

Capers, salted

Chocolate:

Chutney, 1 tablespoon

Fish sauce

Golden syrup

Glucose

Jam / jelly, strawberry

Ketchup (USA) – 1 sachet

Maple syrup

Marmalade

Marmite

Mayonnaise – ensuring no garlic or onion in ingredients

Miso paste

Mustard

Oyster sauce

Pesto sauce – less than 1 tbsp

Peanut butter

Rice malt syrup

Saccharine

Shrimp paste

Soy sauce

Stevia

Sweet and sour sauce

Sucralose

Sugar – also called sucrose

Tamarind paste

Tomato sauce (outside USA) – 2 sachets, 13g

Vegemite

Vinegars:

Wasabi

Worcestershire sauce – has onion and garlic but very very low amount making it low FODMAP

Dark chocolate

Milk chocolate – 3 squares

White chocolate – 3 squares

Apple cider vinegar, 2 tbsp

Balsamic vinegar, 2 tbsp

Rice wine vinegar

Drinks and Protein Powders

Alcohol – is an irritant to the gut, limited intake advised:

Coffee:

Drinking chocolate powder

Fruit juice, 125ml and safe fruits only

Kvass

Lemonade – in low quantities

Protein powders:

Soya milk made with soy protein

Sugar free fizzy drinks / soft drinks / soda – such as diet coke, in low quantities as aspartame and acesulfame k can be irritants

‘Sugar’ fizzy drinks / soft drinks / soda that do no contain HFCS such as lemonade, cola. Limit intake due to these drinks being generally unhealthy and can cause gut irritation

Tea:

Water

Beer – limited to one drink

Clear spirits such as Vodka

Gin

Whiskey

Wine – limited to one drink

Espresso coffee, regular or decaffeinated, black

Espresso coffee, regular or decaffeinated, with up to 250ml lactose free milk

Instant coffee, regular or decaffeinated, black

Instant coffee, regular or decaffeinated, with up to 250ml lactose free milk

Egg protein

Pea protein – up to 20g

Rice protein

Sacha Inchi protein

Whey protein isolate

Black tea, weak e.g. PG Tips

Chai tea, weak

Fruit and herbal tea, weak – ensure no apple added

Green tea

Peppermint tea

White tea

Dairy Foods and Eggs

Butter

Cheese:

Dairy free chocolate pudding

Eggs

Margarine

Milk:

Sorbet

Soy protein (avoid soya beans)

Swiss cheese

Tempeh

Tofu – drained and firm varieties

Whipped cream

Yoghurt:

Brie

Camembert

Cheddar

Cottage

Feta

Goat / chevre

Mozzarella

Parmesan

Ricotta – 2 tablespoons

Swiss

Almond milk

Hemp milk

Lactose free milk

Macadamia milk

Oat milk – 30 ml, enough for cereal

Rice milk – upto 200ml per sitting

Coconut yoghurt

Greek yoghurt, in small amounts

Lactose free yoghurt

Goats yoghurt

Cooking ingredients, Herbs and Spices

Herbs: Basil, Bay leaves, Cilantro, Coriander, Curry leaves, Fenugreek, Gotukala, Lemongrass, Mint, Oregano, Pandan, Parsley, Rampa, Rosemary, Sage, Tarragon, Thyme

Spices: All spice, Black pepper, Cardamon, Chilli powder (check ingredients, sometimes has garlic added), Cinnamon, Cloves, Cumin, Curry powder, Fennel seeds, Five spice, Goraka, Mustard seeds, Nutmeg, Paprika, Saffron, Star anise, Turmeric

Oils: Avocado oil, Canola oil, Coconut oil, Olive oil, Peanut oil, Rice bran oil, Sesame oil, Soybean oil, Sunflower oil, Vegetable oil

Garlic infused oil – see recipe page

Onion infused oil – see recipe page

Asafoetida powder – great onion substitute

Baking powder

Baking soda

Cacao powder

Cocoa powder

Cream, 1/2 cup

Gelatine

Ghee

Icing sugar

Lard

Nutritional yeast

Salt

Soybean oil

0 notes

egooksconnolly · 6 years

Text

Candace Cameron Bure’s Weight Loss Diet And Exercise Plan

Candace Cameron, actor/producer/mom of three teenagers, nails it when it comes to looking sexy and cute at the same time – at 42. The Full House actress feels her best now and has shared her weight loss diet and exercise plan. Read on to know how Candace Cameron manages to make 40 look like 20, and how you can achieve that effortlessly.

Candace Cameron’s Weight Loss Diet

Candace Cameron Bure agrees that she never felt so fit and amazing before. And she follows a strict diet to maintain the body that she loves. In an interview, she said, “When you’re hired to play a specific role and look a certain way, it’s something that you have to keep up with, especially being on a television series.” She is mostly on a vegan diet except for eggs and the occasional fish. Here’s Candace Cameron’s diet plan.

Meals What Candace Cameron Eats Early Morning (7:00 a.m.) 2 cups of water Breakfast (8:00 a.m.) Protein shake + ½ banana + almond milk

Oatmeal with coconut milk

Snack (10:00 a.m.) 1 banana

2 hard-boiled egg whites

Lunch (12:30 p.m.) Ahi Poke bowl (brown rice + cabbage + coconut milk)

Kale salad with edamame, veggies, and quinoa

Roasted vegetable salad with sunflower seeds and kale

Snack (3:00 p.m.) Apple

Vegan protein bar

Protein shake with almond milk, almond butter, ½ banana, and kale

Dinner (6:00 p.m.) Kale, tomato, avocado, and quinoa salad

Lentil soup + orange or a piece of dark chocolate

Green salad with nuts with grilled veggies and pesto spread + three small toasts + 1 apple for dessert

Candace also avoids dairy, and it helps reduce stomach inflammation, chronic cough, congestion, and puffiness in her face and body. If you think that you have stomach issues that may be triggered due to dairy consumption, cut off dairy from your diet for a few days and see if there’s any difference. Also, talk to your doctor before you conclude that the stomach issues are due to dairy products.

Now, let’s see how Candace Cameron trains to lose fat and build lean muscle mass.

Candace Cameron’s Weight Loss Exercise Routine

Instagram

Candace works out with Kira Stokes, a fitness coach of athletes, dancers, celebs, and anyone who wants to be fit. She says, “I typically work out on my own for an hour at least five days a week, depending on my travel schedule, but when I workout with Kira, sessions can run up to two hours.“ Here’s how Candace Cameron shapes her body.

Day 1 – Cardio

Day 2 – Resistance training

Day 3 – HIIT

Day 4 – Resistance training using free weights, body weight, gliders, and portable equipment like jump rope, resistance bands, BOSU, and weighted balls.

Day 5 – Rest

Day 6 – HIIT and resistance training

Day 7 – Rest

Apart from working out and eating healthily, Candace Cameron also follows certain rules that work for her. Here’s all you need to know about her lifestyle.

Candace Cameron’s Weight Loss Lifestyle

Instagram

No Refined Sugar, White Flour, And Dairy

Candace Cameron suffered from stomach irritation and hence decided to leave out dairy. And she benefitted from it. Her digestion problems ceased to exist. She also avoids sugar and white flower as they are high in calories and have low nutritional value.

Eat Plant-Based Food

She mostly eats vegan food but includes two egg whites to provide her body with adequate dietary protein. She also consumes fish on rare occasions or when there are no vegan options available.

Eat What Your Body Can Tolerate

Candace sticks to the same breakfast/lunch/dinner/snack options. She loves eating veggies, fruits, whole grains, etc., which keep her digestive system functioning and metabolism firing. Instead of shocking the digestive system and consuming food that will harm you, stick to the “boring” everyday food.

Consume Carbs Before Workout And Protein After

Candace loads up on good carbs such as oats and quinoa and consumes a protein-rich snack/meal to help her muscles recover and rebuild.

Get Social Support

Social support is extremely important for weight loss. Candace suggests you get a partner who eats healthily and works out – basically, someone who leads a healthy lifestyle. This will help you stay on track, motivate you to do better, and keep you away from obesity-related health issues.

Control Portion Size

Serve food on a small plate. This will keep the portion size in control and prevent you from overeating. All five members of Candace Cameron Bure’s family eat together, and all of them eat as much as is required by their body. This keeps all of them healthy.

Do Not Stuff Yourself With Food

Do not eat until you are fully satisfied. At home or restaurants (especially buffets), avoid consuming food till you feel stuffed and difficult to breathe. Overeating is the main reason for weight gain and should not be indulged in.

Follow The 80/20 Rule

Candace Cameron Bure suggests following the 80/20 rule when it comes to staying healthy and fit. This means that 80% of the time, you should consume healthy foods and have your favorite treats 20% of the time. This will also give your body a pleasant surprise and prevent the weight loss from plateauing.

So, this is all about Candace Cameron Bure’s weight loss plan, but how will it help you? Well, find out next.

How Will Candace Cameron’s Weight Loss Secret Help You?

It will not! Candace Cameron’s body is different from yours. So, her diet and weight loss regimen will not work as effectively for you as they do for her. You have to get a customized diet and workout plan for yourself. For example, depending on your body type, your trainer or dietitian will decide if you should have a protein+carb drink before, after, or during the workout session or if you don’t need to drink it at all. Or if you should avoid dairy. Yes, you should be inspired by Cameron Candace’s weight loss story and the way she takes her fitness so seriously, but do not follow her weight loss regimen blindly. Here are some pointers for you.

Points To Remember

Keep yourself hydrated.

Throw out all the junk food from your home.

Consume five types of veggies and three types of fruits every day.

Avoid packaged drinks, processed foods, or ready-to-eat meals.

Cook at home.

Workout regularly.

Keep the stress away.

Sleep for 7 hours.

Wake up early, do yoga, and have breakfast before you head out.

Say NO to sugar and high-sodium foods.

Go on long walks.

Make fitness your goal, and you will start looking ravishing, refreshing, and young like Candace Cameron. So, talk to your doctor or a dietitian and start losing weight right away. Take care!

The post Candace Cameron Bure’s Weight Loss Diet And Exercise Plan appeared first on STYLECRAZE.

The article source is here:Style Craze

0 notes

edgewaterfarmcsa · 7 years

Text

FALL CSA WEEK 2

Pick List:

TOMATOES - KALE - SWEET PEPPERS - LUNCH BOX PEPPERS - DRYING PEPPERS -

SWEET POTATOES - POTATOES - POBLANO PEPPERS - BROCCOLI - CAULIFLOWER -

LETTUCE - RASPBERRIES - ONION - APPLES - EGGS

KITCHEN LIST:

ANADAMA BREAD

ROASTED VEGGIES or GARLIC SCAPE & CILANTRO PESTO or ROASTED PEPPER SAUCE

BONUS LIST: B.Y.O.Bouquet (build your own bouquet!)

Yall- we got frosted. It’s official. Summer is over. That said, before the 32 degree chill settled on River Road we picked a ton of peppers. While you might be overwhelmed by them right now- i urge you to savor them as this will be the last you see of peppers for the rest of the season, so please enjoy. See tips- tricks - recipes for info on all the peppers.

The following is a PSA on all the pre-made food overflowing from our farmstand kitchen:

CASSEROLES: Hands down, the easiest “farm to table” meal you will feed your family this fall. $12.99 a meal. They are absolute comfort in a warm square dish.

SAUCES - DIPS - CONDIMENTS (this falls into my favorite food group: things that make it ok to eat a mostly cracker diet): horseradish, pesto, chimichurri, romesco, tomato pesto--- all great sauces and spreads that will sustain your need of summer bounty throughout the winter. They also make great gifts, party tricks and housewarming treats!

For more ideas and questions as how to use these spreads email your favorite cook and mine, emily:[email protected]

When you pick up your CSA share on Wednesday nights, know that everything in the coolers and freezers (casseroles, cookie, dough, spreads, and even chicken!) is available for purchase along with the Maple Syrup, bagged potatoes, etc…

Also, your Thanksgiving is about to get so easy. Emily will put together a comprehensive list with prices of pre-made food to pre-order to ease your big meal anxiety/impress all your friends and family. Simply, take food out of the container and display it as if you made it yourself- no one will ever know. Think, Mrs. Doubtfire when Robin Williams impresses his/her ex-wife with take-out.

TIPS - TRICKS - RECIPES

Carmen (long orange) - Red Bell - Quart of lunch box:

these are all sweet peppers!

POBLANO PEPPER:

dark green, heart shape, thin walls- excellent for roasting and stuffing. Mild heat here folks.

Mole Pepper:

long dark greenish brown pepper- this is not a hot pepper! It is ideal for drying and making sauce!! The MOLE sauce is the most magical sauce that comes from the most magical state of Oaxaca, Mexico (not kidding about either of these statements). This sauce leans heavy on the mole and poblano pepper and typically goes with chicken.

CAYENNE PEPPER: HOT HOT HOT. easy to dry and you can absolutely enjoy it all winter long. Also, this pepper is insanely good for your immune system.

WHAT YOU’LL NEED

» Several fresh peppers, each with a couple of inches of stem intact

» A length of heavyweight fishing line (ideally 25 lbs or higher)

» 2 sticks (foraged from outside is fine)

» 1 large-eyed needle

WHAT TO DO

Knot one end of your fishing line around one of your sticks (see photo at above). This will act as your anchor, keeping your chilies from sliding off the line. Then thread the other end of the line through the eye of your needle, just as you would if you were getting ready to sew. Using the needle, pierce your largest pepper through the widest part of its stem (see above). Pull the needle all the way through the stem and slide the pepper down to the end of the fishing line, until it hits your anchor.

Take your next largest pepper and repeat, piercing the stem and pulling the needle and line all the way through, then sliding the pepper down the line. Continue until you’ve strung all of your peppers, largest to smallest. Knot the end of the fishing line around another stick for stability and hang in a cool, dark, and relatively humidity-free spot. You don’t have to find a desert microclimate; a pantry or cabinet will work fine; too close to a steamy dishwasher or stove is less than ideal.

We’ve just strung the batch pictured up top, so timing is TBD, but we’re thinking we’ve got weeks to wait. In the case of poblanos, the peppers will be dry when they’re thoroughly brittle and have turned from forest green to red. We think we’ll be able to tell when they’re wrinkly enough.

(make extra! This recipe only calls for 2 sweet peppers but you can easily make more and adjust recipe accordingly- this is my weekend plan- it freezes beautifully to enjoy all winter- and yes, if you participated in the Summer CSA you have seen this recipe before because it is just that good).

½ cup toasted sunflower seeds 2 roasted sweet peppers

2 cloves of garlic, chopped 1 teaspoon smoked paprika

pinch of cayenne 2 tablespoons sherry OR apple cider vinegar

1 tablespoon tomato paste small handful flat parsley leaves

sea salt and ground black pepper scant ½ cup virgin olive oil

Roasting peppers: Place the peppers cut side down on a rimmed baking sheet that has been lined with parchment paper.Roast the peppers in the pre-heated 450 degree oven for about 25 minutes; or until the skins are completely wrinkled and the peppers are charred, rotating the sheet if necessary for them to cook evenly.

Make the sunflower romesco: In the bowl of a food processor, combine the sunflower seeds, roasted red peppers, garlic, paprika, aleppo pepper, vinegar, tomato paste, parsley, salt, and pepper. Pulse the mixture until all ingredients are finely chopped and lightly pasty. Scrape the bowl down. Then, with the motor on low, drizzle the olive oil in through the feed tube until fully incorporated. Check the sauce for seasoning. Transfer sauce to a sealable jar, and set aside in the fridge until ready to use.

0 notes