Tag: Recipes

How to Meal Prep for the Ultimate Buddha Bowl – making lunch easy & delicious

How to Meal Prep for the Ultimate Buddha Bowl – making lunch easy & delicious

If you follow me on Instagram, you’ve probably seen me post a Buddha bowl or two…ha who am I kidding? More like every other day. They’ve pretty much become a staple in my diet and for good reason. Buddha Bowls are super nourishing, full of wholesome, real ingredients that are both good for you and believe it or not, taste REALLY good too.  They keep me satiated and leave me feeling energetic, not bogged down (which let’s be honest, is crucial when you’re eating lunch at 12pm and need to get through the rest of the work day without hitting that “afternoon slump”). If all of that isn’t enough reason to start introducing Buddha bowls into your diet, than how about the fact that so long as you meal prep, you can throw these together in less than 5 minutes AND keep it exciting each week with new/different creations?!

I wanted to provide you with my quick & dirty tips to building your own Buddha bowl each week and share some of my favorite recipes with you!

Pick a Base

I like to mix up my greens as much as possible or choose 1-2 to mix. My favorites are spinach, baby kale, romaine, and arugula. I use about 2-3 heaping cups of raw greens.

Choose a Protein

The key to feeling satisfied longer after lunch is to load up on protein. This can come in many ways. I choose not to eat meat, so my go-to protein sources usually come from the following (but obviously, feel free to add meat!):

  • Hard Boiled Eggs (I love making a huge batch of these on Sunday for meal prep. So easy, filling, budget-friendly, and are perfect for either a quick breakfast, snack, or to add to a salad bowl.
  • Veggie Burgers. I love Hilary’s Eat Well burgers. They’re super filling and taste delicious! They also have smaller; bite-sized veggie bites that I LOVE as well. Or if you’re feeling ambitious, make your own!
  • Plant-Based Protein. This can come as quinoa, chickpeas, lentils, white beans, black beans, mung beans, Portobello mushrooms, chia seeds, hemp seeds, flax seeds, grains* (see below).
  • Salmon Quinoa Balls. This is a recent recipe of mine that I LOVE and it’s packed with protein, easy to make a batch of, and guess what? I use canned salmon and no, it doesn’t taste bad! I feel like canned fish gets a bad rep, BUT it’s all in how you use it. It’s important to make sure first and foremost that the can fish you’re buying is non-GMO, sustainably wild caught, and tests for mercury. Whole Foods usually has a few trustworthy brands in stock.
    • In a small bowl mix the following ingredients: 1 can of salmon + 1 full egg + about 1/3 cup pre-cooked quinoa (or more if you choose) + ¼ – ½ tsp garlic powder + Himalayan salt & black pepper to flavor + 1 heaping TBSP of Sir Kensington’s mustard + 1 heaping TBSP of Primal Kitchen Chipotle Lime Mayo.
  • Mix evenly throughout and store in fridge for 30 minutes (this helps to harden them before forming small balls to cook on the stove top). Heat a sauté pan with 1 TBSP of ghee (I find this works best for frying). Form small balls (~ 2 tbsp each) and cook for about 3-5 minutes on each side, checking periodically. Remove once golden brown.

 

 

Screen Shot 2017-11-28 at 8.36.52 AM

Pick a Healthy Fat

Following the Fab 4 mindset from Kelly Lovaque’s book “Body Love” has really helped me to understand how to breakdown my meals and ensure I’m properly fueling myself. FATS are KEY for feeling full, longer. I find I’m soo much more satisfied with my meals when it’s backed with healthy fats.

  • Avocados (usually use about 1/3 of an avocado)
  • About 2 TBSP of Nuts or Seeds, or a combo of both (Almonds, Cashews, Walnuts, pumpkin seeds, sunflower seeds, etc. – pick one you love and stick with it!)
  • Oils (olive oil, flax oil, avocado oil, coconut oil – make a yummy dressing with any of these!)
  • Tahini (sooo yummy in Buddha bowls – mixes well with a splash of olive oil, lemon juice, and garlic)
  • Healthy salad dressings to have on hand (my favorite brand is Primal Kitchen. I always have a few of their dressings on hand. My favorites are the honey mustard, green goddess, and ceasar. They also have healthy mayos using avocado oil that I love as well.)
  • Salmon
  • Cook your veggies in Oils and/or Ghee.
  • Hummus
  • Nut-Based “Cheese” (favorites include Kite Hill and TreeLine)

Load up on the Veggies!

 

This is my FAVORITE part! I love seeing how my Buddha bowls change with the season. I love choosing veggies that are in season – they’re usually more affordable, they’re usually FRESH and LOCAL, and they’re really what your body needs. *hint* think about how our bodies crave starchy root vegetables in the fall and winter because they’re warming, nourishing, and keep us grounded (quite literally they are pulled from the ground). Ayurveda (eastern medicine) talks alllll about this if you’re interested in learning more!

For the Fall and Winter, I typically like to include 1-2 root vegetables in my bowl and then 1-2 other vegetables (more details below on some of my favorites). Details on meal prep tutorial at bottom of page.

Root Veggies:

  • Sweet Potatoes
  • Purple Potatoes
  • Delicata Squash
  • Butternut Squash
  • Acorn Squash

Additional Veggies:

  • Broccoli or Broccolini
  • Brussel Sprouts
  • Cauliflower (white, purple, yellow – they’re all great!)
  • Zucchini
  • Beets
  • Mushrooms
  • Heirloom Carrots

Screen Shot 2017-11-28 at 8.37.57 AM

Pick a source of Fiber

  • Lentils
  • Split peas
  • Chia seeds (although I’d recommend soaking them typically, rather than adding them raw)
  • Flax seeds
  • Brussel sprouts
  • Chickpeas (I love adding crispy chickpeas for a nice crunch on a salad!)
  • Sunflower seeds
  • Pumpkin seeds
  • Broccoli sprouts

Probiotic Rich Foods (optional, but recommended!)

 

  • Sauerkraut is ABSOLTUELY my go-to. Farmhouse Cultures or Wildbrine are both great brands.
  • Tempeh

 

Grains (optional)

 

I don’t always add grains to my Buddha bowls  – it usually depends on what my protein looks like. If I’m only adding 1 egg, I typically like to pair that with a grain that’s high in protein. Quinoa, Millet, Buckwheat, wheat berries, barley, wild rice, etc. are all fairly high in protein.

 

Choose a Dressing!

Though a minor step, your dressing can really pull your Buddha bowl together! A lot of what I choose to dress my Buddha bowls in, I’ve mentioned under “healthy fats”.

  • Oils (olive oil, flax oil, avocado oil, coconut oil)
  • Tahini – mixes well with a splash of olive oil, lemon juice, and garlic
  • Healthy salad dressings to have on hand (my favorite brand is Primal Kitchen. I always have a few of their dressings on hand. My favorites are the honey mustard, green goddess, and ceasar. They also have healthy mayos using avocado oil that I love as well.)
  • Hummus (sometimes a HUGE dollop of hummus w/ a squeeze of lemon juice is all you need!)
  • Nut-Based “Cheese” (favorites include Kite Hill and TreeLine)
  • Apple Cider Vinegar + Lemon Juice + Olive Oil
  • Make your own Honey Mustard (1 tsp honey + 1 tbsp Dijon mustard + 1 tbsp olive oil + a squeeze of fresh lemon juice + Himalayan salt + black pepper)
  • Vegan Pumpkin Seed Pesto (fresh basil, olive oil, lemon juice, pumpkin seeds, fresh minced garlic, handful of spinach, Himalayan salt, black pepper)

 

 

 


 

Screen Shot 2017-11-28 at 8.37.31 AM

Now, I know that was A LOT of information, but I wanted to show you just how easy it is to diversify your buddha bowls and mix it up each week! My recommendation to you is to choose 1 or 2 from each bucket that you’ll use for the week and meal prep it all on Sunday. Each week, choose something new and different from each bucket that way you’re always keeping things exciting!

Here’s an example of what I’ll prep on Sunday:

  • Roast vegetables. Set oven to 425 degrees Fahrenheit. Cut my sweet potatoes into wedges, coat in avocado oil, Himalayan salt, black pepper, & rosemary. Cook for ~ 20-25 minutes & once soft, throw on broil for about 2 mins or until slightly charred.
  • I’ll also roast 2 heads of broccoli & one head of cauliflower at the same time. Coat them in coconut oil & add adobo seasoning from Primal Palate. I’ll cook them for a shorter amount of time (usually about 15-20 mins).
  • Let both of these sit & cool to room temperature before storing in the fridge.
  • While the above is cooking, I’ll boil a large pot of quinoa & hard boil about 6 eggs for the week.
  • The above should only take you about an hour in total! This alone makes prepping lunch each day SO much easier!
  • If I have extra time in my day, I may make my quinoa salmon burgers & whip together a vegan pesto that I can use in my Buddha bowls each week.

That’s it! Each day you make your bowl it should easily take less than 5 minutes to throw together and build your gorgeous, nourishing Buddha bowl!

Paleo & Gluten-Free Chocolate Cherry Loaf with Toasted Coconut

Paleo & Gluten-Free Chocolate Cherry Loaf with Toasted Coconut

Can you believe thanksgiving is ALREADY right around the corner?! I swear one week we were hitting low 70’s in October and the next thing I knew, I’m breaking out the parka jacket and cranking the heat in my car. Instead of complaining about the cold (which I’ve already done a fair share of LOL), I’m doing my best to embrace the “colder” days with open arms. How? BAKING. Now, if you know me, I’m not much of a baker. I hate following meausurements which typically gets me in trouble anytime I try to bake and “eyeball” how much flour or baking soda to add.

However, if you catch me in RARE form, I occasionally get the itch to bake, mostly because I’m craving something sweet, warm, and healthy to have on hand for dessert. Otherwise, I can promise you, I will not be baking just for FUN 🙂  In order to make baking more enjoyable for me, it’s super essential that I always have some staple baking ingredients on hand. Bobs Red Mill has ALWAYS been one of my go-to’s. Thanks to a recent delivery I got from them, I’m now ALL stocked up and ready to take the winter by storm (no pun intended)!

If you dread going outside in the dead of winter, I recommend having a few of the following staples on hand which you can always use interchangeably!

Flours/Powders all from Bob’s Red Mill:

Coconut flour, almond flour, buckwheat flour, ground flax meal, carob or cacao powder, shredded unsweetened coconut, gluten-free oats (blend in food processor to make oat flour)

Additional Baking Staples:

Refined sugar-free sweetener of choice (maple syrup, honey, date nectar, coconut nectar, organic vanilla bean); Coconut oil; Baking Powder; Eggs; Cinnamon; Himalayan Salt; and Almond Butter, Apple Sauce, or Mashed Banana as a thickener

Now to this recipe that I think will please EVERYONE at your thanksgiving gathering!

IMG_8799

Dry Ingredients: 

  • 1 cup Bob’s Red Mill Buckwheat Flour
  • 1 cup Bob’s Red Mill Almond Flour
  • 1/4 cup Bob’s Red Mill Carob powder (or can substitute with cacao powder)
  • 1/4 cup Bob’s Red Mill ground Flax Seed Meal
  • 1 1/2 tsp baking soda
  • 1/4 tsp himalayan salt
  • 1/2 tsp cinnamon
  • 1/4 tsp Primal Palate Gingersnap seasoning

Wet Ingredients

  • 3 eggs
  • 1/4 cup creamy almond butter (Whole Foods no salt/sugar added)
  • 1/3 cup d’vash organics date nectar (honey or maple syrup work well too!)
  • 1 tsp vanilla
  • 1/3 cup organic apple sauce
  • ¼ cup melted coconut oil
  • ½ cup mashed banana (~ 1 medium banana)
  • 1 cup pitted cherries (I used frozen cherries and defrosted them in microwave / then drained extra liquid)

Additional/Optional Toppings:

  • Bob’s Red Mill Unsweetened Shredded Coconut (if you like the taste of toasted coconut, I totally recommend this!)
  • Dairy-Free Chocolate Chips
  • Crushed Walnuts or Pecans

IMG_8803

Directions:

Set oven to 350 degrees farenheit. Coat a tin loaf pan with either coconut oil or parchment paper. (I used a 10 1/2″ x 5 1/4″ x 3″ metal loaf pan).

In a large bowl, mix all of your dry ingredients will with a fork. Set this aside and grab a separate bowl to mix all of your wet ingredients (EXCEPT FOR THE CHERRIES) together. Blend very well. You can then combine your dry ingredients into your bowl of wet ingredients. Again, blend very well so that everything is evenly dispersed. Finally, fold the cherries (and optional chocolate chips or crushed nuts) into the batter. Mix well.

Pour batter evenly into loaf pan. Sprinkle with shredded coconut (and/or optional crushed nuts). Bake in oven for 45-50 minutes (or longer if necessary). Top should be a little hard when done and you should be able to stick a fork in the center without it coming back all gooey!

Let cool for 10-20 minutes before slicing and serving. Enjoy!!

 

This post is not paid for by Bob’s Red Mill. I received free product and that is it. I simply just love their products and would use them in baking regardless!
Top 3 Products for When You’re on-the-go (+ Life Updates)!

Top 3 Products for When You’re on-the-go (+ Life Updates)!

Hi friends!

Hope your week is off to a great start! Before I dive into today’s blog post, I wanted to share a few life-updates with you! PS – I feel like I’m always sharing drastic updates LOL. It’s NEVER DULL around here. Soo a few things – I just wrapped up my first FULL farmers market season for BerryGood Bliss – I can’t believe how quickly the time flew by. It’s been such a whirlwind and I’m SO pleased that people even LIKE my product! My goal this summer was to get my brand out there, test my products and see if people even enjoyed it (which luckily is a success!), make meaningful connections, and of course strategize next steps in the business plan to continue to grow BerryGood. As I’ve mentioned previously, starting a business like this adds up financially (BIG TIME). I’m so glad I took the time that I did to go all-in and build the brand. I know had I been working full-time during this period, I would have continued to put it off and not give it a 110%.

That being said, I’m being realistic in knowing that I can’t continue to support my current lifestyle (personal/housing, social, and business expenses) in the way that I am at the moment. Part of having a passion project like BerryGood is knowing that at times, you’ll need to HUSTLE big time and likely be working twice as hard to make ends meet. I’m fortunate enough to have found a part-time HR position (HR is the field I worked in prior to leaving my corporate job) that will allow me to work flexible hours (20-25 hrs a week) in order to balance both work and BerryGood. This new lifestyle will definitely be a challenge for me at first – learning how to find some kind of balance between work, my social life, my blog, fitness, and so on. However, I’m trying to look at this as an exciting time in my life and ready to take on new challenges with a SMILE. So that’s pretty much the BIGGEST change in my life right now. Oh and ps I’ve also decided to pursue my CorePower Sculpt teacher training (because I can just never be satisfied not having free time HAHA). But in all seriousness, this is something I’ve always wanted to do and timing worked out well on my end/the commitment for this training is very doable. So will keep you guys posted there!


Moving on to some of my favorite products that I always have on hand whether I’m traveling on vacation, going away for a quick weekend getaway, spending the night at my moms or dads house, or just out of the apartment for the day! I tend to have a “firey” metabolism and if I’m hungry, but without anything to hold me over, things can get ugly (aka HANGER strikes at its best and you can ask Justin, it’s certainly not a pretty sight). Lastly, none of the below is sponsored. This is simply all my own, un-biased opinion!

1) Protein Bar

As much as I love switching up my bars, I always seem to revert back to RxBar as my snack of choice. Why? Because their ingredients truly are no BS.

  • High in Protein
  • Vegetarian Friendly
  • No funky protein powder ingredients (aka casein + WPC, skim milk/milk powders, soy protein, vegetable oils, gluten, dextrin/glucose, soy protein, artificial sweeteners, etc.)
  • No added sugars
  • No Soy
  • No Gluten
  • TASTES DELISH!

The main ingredients in RxBars include: egg whites (high in protein, no cholesterol, & easily absorbed into the body) + dates (which help to bind & act as a natural sweetener) + nuts (for texture, healthy fats, & sustained energy).

PS – my favorite flavors include: Peanut Butter, Maple Sea Salt, Chocolate Sea Salt, and Mint-Chocolate.


2) Collagen Peptides

Collagen has been a STAPLE in my diet for almost the past year. I’ve truly noticed differences in my skin first and foremost, as well as my hair, nails, gut-health, better sleeps, joint/muscle recovery, and not to mention, it makes my lattes EXTRA frothy!

My go-to collagen is Vital Proteins and I LOVE that they sell individual serving sizes for when you’re on-the-go. These have been essential for traveling. I simply add it right into my warm coffee or tea and it dissolves instantly and is flavorless.

3) Elixirs

I never used to be a “beverage” person, but oddly enough, in the past year, I’ve been craving warm, nurturing beverages like golden milk (turmeric & black pepper + warm coconut milk), coffee & tea of course, and hot coco. I recently have fallen in love with the products from Four Sigmatic. Their goal is to “make drinking mushrooms and superfoods delicious and easy-to-do with their Mushroom Coffees, Mushroom Superfood Blends, and Mushroom Elixirs”.

Lately, I’ve been REALLY into their Mushroom Hot Cacao with Cordyceps. I’ll heat up either almond milk or coconut milk and then pour the contents in my mug, stir, and enjoy! It makes for the perfect night-capper, especially when I’m craving something warm & chocolatey. Plus the added benefits of the superfood mushroom AND the fact that it comes in an individually sealed bag for convenience makes these products that much better.


Look out for a similar blog post in the future! I certainly have a few more products I always rely on for when I’m on-the-go, but wanted to be mindful of this post getting too lengthy! 🙂

Ballin’ on a Budget: Tips for the Staples (Food, Fitness, & Style)

Ballin’ on a Budget: Tips for the Staples (Food, Fitness, & Style)

Happy Hump Day!

As you know, I’ve been on a MAJOR budget lately but the last thing I want, is that to stop me from living my life and doing things (or buying things) that make me happy and healthy! Being a small business owner, while working multiple part-time jobs, leaves little to no “extra” spending money. When it comes to spending money, there are a few things I’ll invest in. Food is absolutely number one. Food is medicine to me. I honestly can’t remember the last time I’ve had to pay for a pharmaceutical. Wholesome, healthy food has been my save and grace and for that reason, I’m ALWAYS willing to spend an extra dollar or two. As for fitness, that’s probably tied with food. Again, I feel my BEST when I get a good sweat in, surround myself with a positive fitness community, and treat my body well! Lastly, I threw style in here because that’s always been a fun passion of mine. I feel the clothes I wear are a representation of who I am. I consider myself a pretty creative individual and my clothes allow me to express my inner fashionista (lol, too far?)

Let’s start with FOOD. How to eat healthy on a small budget.

I’ll be honest, I don’t always follow my own advice. The convenience of having a Whole Foods within walking distance can be far too tempting most times.

  • A lot of “chain” grocery stores now carry your everyday healthy products at a much cheaper price. I’m a huge fan of shopping at Wegmans. Their organic produce selection is top-notch. They have great bulk food options (and prices). Trader Joes is another one that has really low prices for their produce and other products.


Thrive Market. This one I accidentally bought the membership a year ago, BUT I will say, it HAS been worth it. When you stock up and spend more than $49 on groceries, you get free shipping. Not to mention, they always are doing free product giveaways with your order. See this picture on the left, that rosewater came free! Last time, I got two cartons of Califia Farms products. They offer these deals while supplies last. PLUS almost all of their products are discounted (trust me, I’ve checked and compared!) I love using Thrive when I’m running low on all of the expensive oils, dry goods, nuts, superfoods, etc.
– Buy from the BULK FOOD SECTION! A huge part of our diet is nuts, grains, dried fruits, almond butter, and so on. The bulk food section at any store tends to always be cheaper than if you were to buy it pre-packaged.
– Get yourself a WholeFoods Whole Body Benefits Card at customer service. Gets you 20% off supplements!
– Always keep an eye out for Whole Foods sales. Trust me, a lot of my fave products like Health-Ade Kombucha, Simple Mills, Purely Elizabeth, Hilary’s Eat Well, etc. goes on sale!
– Scroll through your fave instagramers and you can ALWAYS find a discount code for some of your favorite products! PS – I’ve added in some of my discount codes at the bottom of this post!
– Speaking of Kombucha, did you know that anytime you buy a case (of anything) at Whole Foods, you get 10% off! Sometimes the cashiers don’t even realize this, so make sure you ask.

Now moving on to fitness…

If you know me, I’ve joked that I’m a serial fitness dater (not sure if that even makes sense…) But what I’m trying to get at is that I…

1) LOVE switching up my workouts (which is actually really good for your body) and…
2) I’m always on the hunt for “free trials”, “membership deal sign-ups”, “student discounts” (sry I know this is bad but I still use my student ID everywhere…it doesn’t have an expiration date!), 30 days for $30 unlimited, and so on. The deals go on. ESPECIALLY if you’re living in a college city. SO keep an eye out for those.
* For example, did you know you get a 1-week free trial with CorePower Yoga?
– Create your own work-out space at home! I did this for almost a year after I quit my “luxury” gym (spending far too much money on a monthly basis). I had a yoga mat, simple weights, and did a lot of HIIT. Kayla Itsines (like every other girl haha) was one of the programs I followed. Youtube and even the fitness instagram world can both be great resources.
– I also switched up my workouts with runs and yoga. I will admit, I recently found an AWESOME gym deal ($25 a month) and I felt now was a good time to jump on that since we’re entering into the brutal seasons of Boston (i.e. the dreaded Winter months). The snow and cold makes running outside not fun and certainly doesn’t help with any of my fitness motivation.
– ALWAYS search groupon or gilt city before paying for any studio. Guarantee there will be some deal out there.
– You can also join ClassPass and pay a CRAZY cheap price ($19 if you’re a new member) for your first month. I’ll be honest, I cancelled after 🙂 Though I love the idea of it…I couldn’t get myself to pay the regular monthly price after your trial ends.
– Search on your cities event page for free fitness classes!
– Go to community/donation-based yoga classes.

And finally…STYLE!

I will admit, I was a HUGE spender when it came to clothes. Especially when I had a pretty nice income. I never dropped money on super pricey designers but I definitely regularly shopped at Urban Outfitters, Anthropologie, and Free People. Obviously times have changed and I can’t afford to do that anymore. LUCKILY, I have a lot of clothes in my closet that I no longer where and I’ve found a FAB way to cheat the system. Whenever I’m getting an itch to shop or update my fall wardrobe for example, I’ll search through my closet and drawers for pieces that are in season (this is key because most trendy thrift stores won’t accept out of season clothing). I’ll then search through any hats, shoes, jewelry, purses, jackets, etc. to see if there’s been anything I haven’t touched in the past year (or sometimes even 6 months if I’m feeling frisky).

Oversized jackets never go out of style in my book // found @ Buffalo Exchange
Loving these pieces from Buffalo Exchange. Pair a slingy dress w/ a sparkly see-through long sleeve (and pearls!) – Perfect for the Holidays!

I then march my giant bag of clothing to my FAVE thrift store, Buffalo Exchange , vintage and used clothing. (located in Allston on Harvard St. for my local friends). PS there are Buffulo Exchange stores all over the US. I found one in Queens, NY and spotted one while in Denver, CO. They are extremely picky with the clothes they accept, so make sure it’s in style, trendy, in pretty good condition, and hipster(y) is always a plus. Though it can be annoying as the seller when they send back nearly half of what you brought in, it’s also great because you know that you’re going to find the racks are all stocked with clothes, shoes, and accessories that are in style and SUPER cheap (I’m talking almost everything under $20)! They’ll offer you either a store credit or cash (though the cash ends up being like half of what you’d get with store credit), so I always keep the store credit! I then go shop, pick up a few staple fall items, and then end up having a $0 balance thanks to the clothes that I brought in and were accepted! Also, always check the quality of the clothing, if you find any small tears or stains, they’ll discount it even more, usually like 30-50% off.

Get yourself a pair of fun loafers for Fall // found brand new (Zara) @ Buffalo Exchange
…and a pair of funky wedges to go with pants & an oversized sweater // again found @ B.E.

This is my NUMBER 1 tip to always keeping fresh new items in your closet without spending a dime! Happy shopping ladies (and men)!!

So there ya have it friends, my personal tips to BALLLLLLIN’ on a budget 😉



Discount Codes:

Pearl Butter – (collagen/superfood boosting coconut butter) code ‘CALLI’ for 15% off your order.
Sips By – (customized monthly tea subscription box order) code ‘EATRUNTEA’ for 50% off your first order.
OMG Detox – (detox beauty blends) code ‘CALLI10’ for 10$ off.
Health Warrior – (superfood bars) code ‘eatrunandallinbetween30’ for 30% off your order.

3 Simple Swaps to a Healthier Pantry

3 Simple Swaps to a Healthier Pantry

Wow, can’t believe we’re already into October! I swear this summer flew by faster than most. Though it technically is the Fall, it still feels like Summer here in Boston…and I definitely don’t hate it! That being said, I can certainly feel my body craving the warmer, seasonal foods. It’s so important to listen to your body and give it what it needs with the change of season. Our bodies are smart and are VERY much aligned to nature and the universe. Sadly, that means I won’t be drinking my smoothies everyday (though I certainly will treat myself every now and then). Rather, I’ll be substituting it with warmer foods like oatmeal, warm chia pudding, eggs, toast, squashes, etc.! This philosophy comes from the Ayurveda practice which I’ve talked about in the past.

“Ayurvedic philosophy holds that eating warming foods in the fall and winter is vital in order to keep the body healthy and balanced. It suggests that the metabolism works harder to keep us warm in the winter, and therefore the “digestive fire” must be adequately fueled with heavier foods. Ayurveda says that cold, damp foods like salads and smoothies, which might seem delicious and perfect in the summertime, can sap the body of energy and even leave it vulnerable to illness during the fall and winter.”

This article shares with you some warm fall & winter foods to incorporate into your diet! Anyway, shifting gears slightly towards the topic of today’s blog post! This was actually inspired by my mom who has made some major shifts in her diet and adapting some of my health tips. This is not to say she was eating poorly by any means. She’s super lean, healthy, and eats a very balanced diet! However, she’s made simple swaps like using coconut oil to cook instead of olive oil because of it’s higher cook point. Below are some simple swaps you can make in your pantry and fridge. Though these swaps may seem minor, they go such a long way in your diet!


1.) Oil and Butter.

First, let’s talk about why VEGETABLE Oils are a big, fat NO…

This includes all processed oils like soybean oil, sunflower oil, corn oil, canola oil, cottonseed oil, safflower oil and a few others out there. These oils “contain very large amounts of biologically active fats called Omega-6 polyunsaturated fatty acids, which are harmful in excess.” The way in which these oils are processed “involve pressing, heating, various industrial chemicals and highly toxic solvents.” This article from Healthline goes into even more depth on this topic.

So, what oils/butters SHOULD you cook with? See below:

  • Grass-fed Butter or Ghee (butter with all traces of dairy proteins and sugars cooked out)
  • Coconut Oil (virgin or expeller pressed)
  • Avocado Oil
  • Olive oil (Extra virgin olive oil should stay unheated, but normal olive oil that isn’t extra virgin is a good cooking oil as long as you aren’t cooking at high heat. Extra virgin olive oil is still great for you; just add it after you plate your food.) – BulletProof Article (more details on smoke points and oils)

2.) Sweeteners.

Let’s chat about the difference between Refined Sugars and UnRefined Sugars. “Refined sugar is sugar that has gone through a refining process, or chemical process to remove the molasses that’s naturally found in it.” – Ambitious Kitchen

Here are some staples I always have on hand:

  • Dates
  • Organic Maple Syrup
  • Organic Honey
  • Organic Coconut Sugar
  • Organic Coconut Nectar
  • Organic Vanilla Bean

3.) White Flour.

Let’s start REAL basic here. Ditch anything with white flour. White flour has been stripped of literally all the important vitamins and nutrients (i.e. the parts of the wheat kernel that slow its digestion), making it extremely easy for the body to turn white flour into blood sugar.

So, that being said here are some of my favorite options I usually have on hand:

  • ANY lentil or bean based pasta. My favorites include Eat Banza Chickpea Pasta (literally can’t tasted a difference between this and the real thing). Tolerant Foods is another one of my favorites.
  • Lentils
  • Wheat Berries
  • Quinoa
  • Black Rice
  • Farro
  • Amaranth
  • Oats
  • Bulgur

Some of my favorite Flours Include:

  • almond flour
  • oat flower
  • cassava flour
  • coconut flour
  • buckwheat flour
  • Chickpea Flour
  • Rice Flour

One thing I will say is that I certainly treat myself to a really nice Italian meal every now and then where I can trust I’m getting REAL, HOMEMADE pasta, with no preservatives or chemicals. It’s about balance. Just when you’re at home and cooking, try to have the above alternatives on hand!

Start with those three tips above and keep an eye out NEXT week for 3 more healthy swaps! 🙂

Building a Buddha Bowl in 6 Easy Steps

Building a Buddha Bowl in 6 Easy Steps

Hi all! For this week I wanted to chat about buddha bowls. Let’s be honest, it would be wrong of me to deny any kind of obsession with these since I make them on the REG. They’re SO delicious, yet they keep things exciting, while nourishing my body with REAL foods and nutrients.

Too often, I hear people say “I hate salads”, “salads never fill me”, “I get bored of salads”, and so on – you get the point AND maybe you’ve found yourself saying this every now and then! I know I used to. Once again, I’ll pick on my boyfriend as a perfect example of this. I’ll start by saying, HUGE credit to him for even taking a stab at making his own salad for lunch. The toughest part is making that commitment to yourself to take the next healthy step. However, his salad turned out to be a (small) handful of mixed greens, a few diced up cherry tomatoes, 1/2 cup of bland chicken, 1/4 cup of chickpeas and a drizzle of olive oil and balsamic – sounds exciting, right (cue the sarcasm)!?! Maybe this works for you, and if so, that’s great! However, I know with my active lifestyle and my need for good tasting food, I would not be able to get by with a salad like this everyday for lunch. Again, this could totally be personal preference, BUT, if you’re feeling like your in a rut with this, then maybe it’s your time to try building your own buddha bowl!

I broke my steps to building a buddha bowl down into a few easy play-by-plays.

1.) Building your base & and mix with a sauce/dressing.

– This can be mixed greens, grains, or a mix of both! See suggestions below.
– Mixed dinosaur kale (rinsed, leaves peeled off of stems, chopped up) + 1-2 TBSP of a lemon tahini dressing (recommend Whole Foods 365 Lemon Tahini OR Annies Homegrown Lite Goddess dressing OR make your own!) + a sprinkle of garlic powder + black pepper + dash of himalayan sea salt + sprinkle of hemp seed shells (for an extra nutty flavor).
– Recommended grains: quinoa, barley, basmati rice, wheatberry, etc.

2.) Pick 3-4 (warmed) veggies / roasted / steamed / sautéed.

– Recommended veggies to roast: butternut squash, sweet potato (fries), cauliflower, brussel sprouts, broccoli, asparagus, purple or fingerling potatoes, zucchini, yellow squash.

* Coat & season veggies in coconut oil, or avocado oil, or olive oil + top with optional seasonings like garlic powder, himalayan sea salt, black pepper, turmeric, rosemary, thyme, basil, paprika, etc. (these are typically my go-to options)
* For root veggies or potatoes: roast at about 420 degrees Fahrenheit for about 20 minutes.
* For other veggies: roast at about 400 degrees Fahrenheit for about 15 minutes.

3.) Pick 3-4 cold or raw veggies.

– Recommended veggies to eat raw (I prefer the balance of cold & cooked): Radishes (purple & watermelon radishes not only look pretty, but they add a really nice crunch), cooked beets, tomatoes, cucumbers, carrots, microgreens, etc.

4.) Pick 1-2 protein sources and healthy FATS.

– Recommended PROTEIN options: 1/4 cup cooked edamame, 1/4 cup chickpeas, 1/4 cup roasted/crunchy chickpeas (I LOVE biena foods sea salt chickpeas or Saffron Road Foods chickpeas), 1/4 cup of any type of beans (black, white, kidney, etc.), 1-2 hard boiled or fried eggs, veggie burgers (I recommend Hilary’s Eat Well or Engine 2 Diet for real ingredients/good tasting veggie burgers)

– Recommended FAT options: 1/2 avocado, handful of either roasted/sprouted almonds, cashews, walnuts, etc., 1 TBSP olive oil, avocado oil, or flax oil, 1 TBSP Kite Hills cream cheese (made with almonds), salmon, tuna, flax seeds, hemp seeds, etc.

5.) Pick a fermented food option (optional) but GREAT for good GUT-HEALTH.

– Recommended options: Sauerkraut (LOVE Wildbrine or Farmhouse Cultures), Kimchi, Tempeh, pickled veggies

6.) Optional (extra) toppings – because why not?!

– Recommended Options: Hummus (homemade or from one of my faves like Hope Foods Hummus – so many fun variations), homemade pesto (check out my vegan pepita recipe here), drizzle of tahini, dollop of salsa, drizzle of Sriracha, etc.!

Enjoy!!

Raw Vegan Cookie Almond Butter Chocolate Cup

Raw Vegan Cookie Almond Butter Chocolate Cup

I realize the title is quite obviously a run-on sentence but after creating this mouthwatering treat, I struggled trying to find any words to describe all of these BOMB flavors in one bite. So here you have it! I find it’s nutty chewy inside similar to a raw/vegan dessert bar, but it’s outside chocolatey moist layer to reflect the same taste you have when biting into a peanut butter chocolate cup. This dessert was one of those random experimental, “let’s throw everything in a food processor and see what happens” moments, and lo and behold – it turned out to be #1 boyfriend approved (which let’s be honest, anything that’s identified as a “vegan dessert” tends to be shut down immediately as he grabs for his box of girl scout thin mints). See below for details!

What you’ll need:

  • Tart tin (I used frieling tart pans) / but a bread tin or cupcake tin will work just fine as well!
  • Parchment Paper

For the bottom layer “raw cookie”:

  • 1/2 cup soaked & then drained cashews (soaked for ~ 1 hour)
  • 3 dates
  • 2 TBSP almond butter (I used justins vanilla almond butter)
  • 2 TBSP almond flour (via Bobs Red Mill)
  • 1 TBSP unsweetened shredded coconut
  • Sprinkle of cinnamon & himalayan pink sea salt
  • 1 tsp organic vanilla
  • 1 tsp organic maple syrup

For the the chocolate layer / recipe inspired via: The Coconut Mama

  • 1/3 cup and 2 TBSP coconut oil
  • 2 TBSP coconut butter
  • 2/3 cup cacao powder
  • 1/3 cup organic maple syrup
  • 1 tsp organic vanilla

Directions:

Throw all “bottom layer/raw cookie” ingredients together in a food processor until well-blended. Crust should look a bit crumbly and will feel sticky enough to mold together in tin. Line each tin with a square of parchment paper. Each tin can be filled with about 2 heaping TBSP of the raw cookie layer. See below picture for visual details. Put in freezer and let sit for about an hour.

Once your crust has hardened in the freezer for about an hour, you can begin to prepare the chocolate layer. In a large saucepan, melt the coconut oil & coconut butter on low heat. Once melted, add in the remaining ingredients & mix well for about 30 seconds to a min. Remove from heat and spread evenly over each of the bottom cookie layers. Once your chocolate is evenly spread throughout, sprinkle some extra shredded coconut on top and place in freezer. These treats can be eaten after sitting in the freezer for about another hour or until there is a hard shell formed. Once that process is complete, you should easily be able to remove the entire dessert from the parchment paper and place into an air tight container. Store in freezer otherwise chocolate may melt. Oh and feel free to drizzle with EXTRA Peanut Butter because WHY NOT?!

Smoothie Time with Organic Living Superfoods

Smoothie Time with Organic Living Superfoods

Hey guys!

Let’s talk all things smoothies, superfoods, and …supporting your local food friends in today’s blog post! I don’t know about you, but sometimes I find that this word “superfood” can be a bit overwhelming. It seems as though each month brings a new superfood that is hyped up around it’s unique nutrients and benefits. With all of these new superfoods being introduced to the wellness community, how do we decide where to spend our money and understand what OUR bodies need? Let’s be honest, these superfoods aren’t exactly “cheap”. They are after all, a SUPER food for good reason! They’re usually rare to find, extremely labor intensive, and often come from indigenous locations – therefor driving up the cost for high quality products. With that, how can we make a wallet-conscious decision on which superfoods to invest in?

Honestly, I didn’t really have the answer to this until I was introduced to Organic Living Superfoods. Before I tried their product, I would usually dabble in 1-2 superfoods, depending on what items were on sale at the time. However, I couldn’t have been more excited to hear from Organic Living Superfoods, a company local to the Boston area and super passionate about providing high quality, 100% organic superfood powders to the community. I’m all about supporting local companies that are authentic and transparent in their process of sourcing real ingredients and OLS definitely sets the bar high here!

Not only are they transparent in sourcing the best of the best ingredients, but I’m quite honestly OBSESSED with their customized superfoods blend. This solves so many of my dilemmas around which superfoods to buy and invest in. Through their website, you have the opportunity to choose 10 of the 28 different superfoods they have to offer. Not only are their options endless, but they provide thorough descriptions on where it comes from, the insane amount of nutrients it obtains, what the well-known benefits are, and so forth. I found this part to be so helpful in choosing which superfoods I felt were right for me. PS – don’t be concerned with mixing different flavors – honestly, when it’s all blended together and then mixed into a smoothie for example, you would never be able to detect a funky taste! Once you’ve decided on your superfood smoothie blend of choice, it’s then packaged in a 10oz bag and sent your way!

Here’s what I ended up going with for my superfoods of choice (PS – these benefits were taken directly from the OLS site):
A S H W A G A N D A: you be familiar with this one from my latest blog post on my superfood coffee. As a reminder, Ashwaganda can aid in lowering stress & anxiety levels, improving sex drive, mood, menopausal support, fertility, and memory support.
B A O B A B: has been known to increase energy and stamina, improve sexual function in men and women (often called “herbal viagra”), reduce hormonal dysfunction during menopause, regulate hormonal imbalance, and enhance mental ability.
B E E P O L L E N: Bee pollen contains 96 known nutrients, and they’re all highly bioavailable. Bee Pollen contains 40% high quality protein, it’s packed with live enzymes, and is the highest dietary source of rutin, which helps controls blood pressure and increase the strength and integrity of cell walls and the heart. It’s also a natural antibiotic, it increases energy levels and endurance, and is an excellent free radical scavenger.
M A T C H A: known for having preventative cancer, anti-aging, and heart disease properties, as well as being a helpful weight loss aid, detoxifier, mind enhancer, and energy booster.
S P I R U L I N A: is high in chlorophyll, plant blood which has magnesium as its central atom and gives plants their dark green color. Human blood has iron as its central atom, which aside from that, they have basically the same chemistry and can readily repair tissues, strengthen immunity, boost energy, support cellular health, cardiovascular health and eye function.
M O R I N G A: contains powerful antioxidants and inflammatory compounds. It is also a good source of protein and dietary fiber. Moringa helps with balancing cholesterol levels and blood sugar levels (hence it protects against diabetes), boosting immunity, stimulating metabolism, aiding in digestion, promoting a feeling of well-being, and assisting in weight loss. It’s also a great energy booster, anti-bacterial, it protects the liver and kidneys, provides fast recovery after grueling workouts, and it can be used as a water purifier and due to its amino acid content.
L U C U M A: It’s been a symbol of fertility for millennia. It also helps to curb cravings and appetite. Lucuma is high antioxidants, fiber and B-vitamins like beta-carotene and niacin (B3).
G I N G E R: used as a digestive aid, helps to promote healthy sweating, a form of detoxification which is often helpful during colds and flus. Ginger contains very potent anti-inflammatory compounds — these substances have been shown to provide relief for those suffering from osteoarthritis or rheumatoid arthritis – as they can help reduce pain levels and improve mobility.

…One more thing – did I mention that you can use my discount code at check out – CALLILOVESOLS for 20% off ANY of their products!

Now that you have a pretty solid idea of why superfoods can be such a great addition to your daily diet, here are some ideas for how to incorporate these friendly ingredients in day-to-day meals! Simply click on the photo and follow the link to the instagram pic for details on ingredients. I’m happy to go into detail on measurements in a later blog post if folks are interested! Unfortunately, I have a tendency to just estimate!

Green Superfood Smoothie
Warm Coconut Superfood Chia Bowl
Green Superfood Smoothie BOWL
Green Superfood Smoothie II

Enjoy!!

Vegan Pepita Pesto

Vegan Pepita Pesto

I’m quite frankly OBSESSED with pesto. I will literally eat it on everything. Ok, maybe not everything but I will say it is most certainly an accessory on my buddha bowls, my breakfast toasts, or my pesto pasta dinner dishes. I love pesto because it instantly brings your meal from 0 to 10 in my opinion. It has the powerful flavors of garlic and basil. It’s a bit salty, slightly cheesy, and definitely zesty! I always say you can EASILY take a dull salad and add a flavorful sauce or dressing to take it up a notch and actually create a dish you’re looking forward to eating!

Try this quick & easy VEGAN pesto sauce / Ingredients:

  • 1 cup fresh basil (tightly packed) / 1 cup fresh spinach (tightly packed)
  • 1/2 cup unsalted pepita (pumpkin) seeds
  • 1/4 cup olive oil
  • 1 TBSP water
  • 1 TBSP freshly squeezed lemon juice
  • 3 TBSP nutritional yeast (vegan replacement for a cheesy flavor – PS this acts as a antibacterial immune-booster!)
  • 3-4 minced garlic cloves (I like my pesto EXTRA garlicky)
  • a few parsley leaves (optional – I had fresh ones on hand!)
  • salt and black pepper to taste

Directions:

Add a huge dollop of pesto on your buddha bowl or salad!
Here’s why pesto is SO simple. All you need is a somewhat decent food processor! (If you don’t own a food processor – It’s 100% a worthwhile purchase – so many possibilities with one)! Add all above ingredients into food processor and blend until smooth. You may need to blend for 30 seconds – 1 min and then take a spoon and push ingredients down along the side to ensure it’s all captured & well blended! You can store the pesto in the fridge – It’ll typically keep up for up to 5 days or you can store it in the freezer and pull out for future use.

PS – this pesto is a bit thick. If you’re looking to use it as a dressing, you can add more water or lemon juice into the mix and whisk until it’s reached the desired consistency.

Lets talk TURMERIC / Part 2!

Lets talk TURMERIC / Part 2!

Hello! Hope you all had a fabulous weekend! Mine was not exactly the IDEAL way I’d like to spend my weekends, but I certainly feel refreshed, healthy and rejuvenated following my Liver Cleanse! I definitely plan on sharing details on that cleanse later in the week, but for now, I wanted to chat some more about Turmeric!

Turmeric obviously seems to be the hot topic lately and for good reason! When we look at superfoods from around the world, turmeric is one that is so incredibly powerful and beneficial to our health, yet is also so affordable. I also find it overwhelming to a) figure out which superfood I should be eating and b) to then spend a lot of money on that particular superfood. Unfortunately, because some of the well known superfoods out there are super labor-intensive, 100% organic, rare to find, and being shipped from across the world, the prices tend to rise. Luckily, turmeric is definitely a number 1 superfood on my list that is easy to find and also affordable, so why not take the leap and begin to add this into your daily diet?

As a recap – some of the AMAZING benefits include:

  • Has been used for centuries in Chinese and Indian medicine as an anti-inflammatory to help combat a number of health conditions.
  • Strong Antioxidant
  • Supports healthy digestive and cardiovascular system
  • Brain Function (clears that brain fog!)
  • Liver Function
  • Joint Health
  • and can even help fight cancer cell growth!

One brand I’ve fallen in love with lately is Temple Turmeric. They truly believe in providing a powerful superfood blend that is prepared with love and authenticity. They certainly resemble what it means to honor your body and nourish it with care. What I love about their products is that they make it easy to incorporate turmeric into your daily diet in a way that tastes good and is packed with so many essential nutrients, including turmeric of course.

Two of their more recent products include their turmeric shots and their vinegar drinks. The shots are great for grabbing on the go and fueling up post-workout. I know I talked a lot about anti-inflammation in my last blog post on turmeric and I really want to stress that again, especially for athletes or anyone who is regularly active! I see so many people go for the sugary post-workout drinks, when they simply could recover more naturally and quickly by incorporating powerful anti-inflammatory foods like turmeric! I love doing high intensity workouts like running and HIIT but I also enjoy lower impact workouts like yoga. Either way, participating in any of those above activities will certainly lead to inflammation in the muscles, tendons, and joints. What I love about these shots is that they’re also packed with a number of other nutrients and adaptogens like ashwaganda, organic ginger, and organic yerba mate to name a few!

As for their vinegar drinks, I’ve found these to be really great substitutes for liquids in some of my meals, such as a vegan chili I made recently! Their “Pure Fire Tonic” for example, is loaded with ingredients like apple cider vinegar (which promotes healthy blood-sugar levels & cholesterol to name a few!), ginger, turmeric (of course!), horseradish, and ghost pepper. These ingredients make for a perfect tart & slightly spicy liquid base that can be added to all kinds of soups, sauces, or even just sautéing vegetables! One way in particular I love to sneak these drinks in is by using it with either quinoa or rice. For example, I’ll boil 1 cup of quinoa with 1 cup of the vinegar drink & 1 cup water. This way the quinoa absorbs all of those yummy & nutritious flavors! PS – your local Whole Foods Market should be stocked with Temple Turmeric – so keep an eye out for it!

I know I named a few ways to add turmeric into your staple foods, but here are just a few more ideas!

  • Soups, chilis, stews (pumpkin, butternut squash, carrots, cauliflower, beans, coconut curry, etc. – all would be a great compliment to the turmeric)
  • Vegan meatballs (use the turmeric shot to blend w/ garbanzo beans, garlic, cumin, panko bread crumbs)
  • Smoothies (pair it with something sweet like coconut milk, frozen peaches, frozen banana, frozen cauliflower, cinnamon, etc.)
  • Savory Oats, pancakes, or waffles
  • Pasta Sauce
  • Homemade Hummus (blend w/ garbanzo beans, garlic, salt, black pepper, a bit of olive oil)
  • Other dips for chips & crackers
  • Tahini based salad or buddha bowl dressing

…if you have any recipe ideas, feel free to share & comment below! Hope you had your TURMERIC today 🙂

Easy & Delicious Gluten-Free Banana-Blueberry-Oat Pancakes

Easy & Delicious Gluten-Free Banana-Blueberry-Oat Pancakes

Hello Friends!

For today’s blog post I wanted to share with you my latest recipe for my gluten-free banana-blueberry-oat pancakes. I don’t know about you, but I find myself struggling to re-create that perfect pancake consistency. You know what kind I’m talking about – that good old box of bisquick pancakes that we used to devour as children every Sunday. I kid you not, my dad would make these every Sunday and it was as if it was a food eating competition to see who could take down the most pancakes – me vs. golden retriever(s) vs. rest of the family. I’d say we usually peaked around 20 or so cakes, yet somehow still managed to not blow up like a balloon! I digress..

I find this recipe to be reminiscent of those pancake eating Sunday’s. I swear you wouldn’t know the difference between these and ones loaded with sugar and butter. What makes this recipe also ideal is that the prep is under 10 minutes!! I swear. So here’s the quick and dirty on the pancake recipe…

Serving Size ~ 6-8 medium size cakes

What you’ll need:

  • 1/2 cup gluten-free oats (I use Bob’s Red Mill)
  • 1 tsp ground cinnamon
  • 1/4 tsp baking powder
  • 1 TBSP of ground chia seeds or flax seeds
  • 1/2 a large ripe banana (I used a little over a 1/2)
  • 1/4 unsweetened vanilla almond milk (or any other non-dairy milk)
  • 1 cage-free egg
  • Optional: Blueberries
  • 1 TBSP Fourth & Heart Madagascar Vanilla Bean Ghee (coconut oil or butter can be a substitute)
  • You’ll also need a food processor and non-stick pan!

Directions:


In a food processor blend the following ingredients: oats, cinnamon, baking powder, and the chia or flax seeds. Once those ingredients are well blended into powder form, transfer it to a larger bowl. Next add in your 1 egg, 1/2 ripe banana (it may help to smash this in the bowl before hand so that it’s easier to mix), and the almond milk. Mix these ingredients well so that it forms a thicker batter.

Meanwhile, begin to warm up your pan. I usually cook my pancakes on medium/low heat (~ 5-7). You can add your TBSP of ghee (I swear this is a life changer with pancakes – SO TASTY). Next using a 1/4 measuring cup, scoop your batter out and form about 6-8 medium size pancakes. Then add blueberries to each pancake if you’d like. Cook for about 3 minutes on each side. Typically the batter will start to slowly bubble, at which point check the bottom of the cake to see that it’s a golden brown.

Optional toppings could be…

  • more fruit like blueberries, raspberries, and bananas
  • bee pollen
  • goji berries
  • cacao nibs or dairy-free chocolate chips (enjoy life is my fave brand)!
  • organic maple syrup
  • honey
  • Blueberry “sauce” (simply warm up 2 TBSP of frozen blueberries in a microwave save dish for about 30 – 45 seconds for a sauce/syrup like consistency to pour over pancakes
  • organic almond butter or peanut butter
  • unsweetened shredded coconut flakes
Heavenly Nut Butter Flavor Combo’s from Jem Organics

Heavenly Nut Butter Flavor Combo’s from Jem Organics

You know a product is all that it’s made out to be, when you see every influential health & nutrition blogger post about it daily. The product I’m referring to today, is Jem Organics -handcrafted in Oregon, blending high-quality almonds from Spain into delicious and unique nut butter flavors for all to enjoy. Upon receiving the package, I opened it up to find the cutest little bite-size jars full of creamy nut butters. From Cinnamon Red Maca, to sweet & spicy Cashew Cardamom, to Superberry Maqui Camu, and their savory Cashew Curry Tahini – I was sold.

Those of you who know me well, know that I can’t keep my hands out of the almond butter jar. Obviously, these mini jars didn’t last too long in my kitchen, but they most certainly added a heightened flavor profile to each dish that was lucky enough to be drizzled by some Jem organics.

So how can you get your hands on one of these exclusively tasty jars of Jem Organics nut butter? Check out their website at Jem Raw and explore their flavor options! P.S. If you sign up, you get 25% off your first order – WOO!

Once you’re stocked up – try out some of the below recipe options for some EXTREMELY DELICIOUS and JAZZY nut butter layering.

Zoodles, Sweet Potatoes, Beets, Sauerkraut, a Fried Egg, Crispy Chickpeas, Avocado all topped with Jem Organics Cashew Curry Tahini
Coconut Yogurt topped with Caramelized Apples & Banana, Granola, Goji berries, Bee Pollen, & Jem Organics Cinnamon Red Maca Almond Butter

Goji Blueberry Modern Oats topped off with Jem Organics Superberry Maqui Camu Almond Butter
Chocolate Chip Coconut Pancakes layered with Jem Organics Cinnamon Red Maca Almond Butter

Turmeric Cauliflower Rice, Veggie, & Squash Buddha Bowl

Turmeric Cauliflower Rice, Veggie, & Squash Buddha Bowl

A few weeks ago, I posted a blog all about Turmeric. If that post didn’t convince you enough to introduce turmeric daily into your diet, check out this one from Positive Health Wellness. Some of the main benefits they talk about include the ease of inflammation, cancer preventative, improved brain function, lower the blood sugar, reduced joint paint…and oh, the list could just go on! An interesting thing I learned from their blog was that you should try to incorporate black pepper when you’re consuming turmeric to help with the absorption & increase the potential benefits!

Anyway, the reason why I bring up my fave new spice again is because of this weeks buddha bowl! Typically I’ll add quinoa as my base, however this week, I opted for cauliflower rice as a fun alternative! I’ll be honest, I took the lazy way out and bought the bag of already “riced” cauliflower, but HEY, anything I can do to cut down the time of my Sunday meal prep, right?!

Ingredients for the bowl (yields enough servings for 5 days):
• 3-4 cups of brussel sprouts
• 2 large Broccoli florets
• 1 Bag of Cauliflower Rice (most grocery stores stock brands like Green Giant OR if you’re feeling ambitious you can make your own by following a recipe from the Minimalist Baker)
• 1 clove of minced garlic
• 3-4 cups of butternut squash (Whole Foods typically sells these pre-cut as well in small, cube-sized pieces)
• Coconut oil
• Lemon juice
• For the Rice – 1 TBSP of turmeric, 1/2 TBSP of curry powder, shake of black pepper & salt
• Additional spices include: cinnamon, paprika, rosemary, nutritional yeast
• 5 eggs (to prep & make hard boiled eggs for the week)
• For additional “buddha bowl” toppings …scroll to the bottom of the page for some of favorite brands/toppings!

screen-shot-2016-11-19-at-8-55-30-am

For the bowl –

• Start by setting the oven to 415 degrees Fahrenheit. Next, begin slicing your Brussel sprouts in half. On a baking sheet coated lightly in coconut oil, add your Brussel sprouts and layer another 1-2 TBSP of coconut oil, mixing in a pinch of salt, black pepper, and rosemary. You’ll want to follow the same steps for your broccoli – however, I choose to coat it in salt, black pepper, and nutritional yeast for a “vegan cheesy” alternative. Once those are lathered evenly throughout, place both baking sheets in the oven and cook for about 15 minutes, checking on them/mixing them around every 5-10 minutes. I personally like my brussel sprouts charred and slightly burnt, so I tend to keep them in for 20 minutes (just make sure to keep an eye on them as they’ll cook fast in the high heat)!

• Next, either dice your butternut squash into bite size pieces or if you’ve bought the pre-cut, you’ll want to cover a baking sheet lightly in coconut oil. Layer your squash evenly on the baking sheet. Add another 1-2 TBSP of coconut oil, a pinch of salt, cinnamon, and paprika. Using your hands, spread the oil & seasoning throughout the squash. These may need slightly longer than the brussels & broccoli – I tend to let them cook for about ~ 20-25 minutes.

• While the Brussel sprouts, broccoli, and squash are cooking, take out a large, stick-free, sauté pan, add your minced garlic with about 1-2 TBSP of coconut oil. Let that cook on low heat for about 1 minute. Next, add your bag of cauliflower rice to the pan. Add in your turmeric, curry powder, black pepper, & salt. Let cook for about 5-10 minutes. If you find it sticking, rather than adding more oil, I’ll usually add some lemon juice which adds a nice flavor as well! The cauliflower rice really only needs like 10 minutes to fully cook.

• While everything else is cooking – get a small pot, fill it with enough water to cover the eggs by 1 inch. Then add your 5 eggs into the pot, slowly bring it to a boil. Once it’s boiling, take the pot off of the heat, let it sit for 10-12 minutes. Then rinse it under cold water for a few minutes. Finally, using a spoon, you can crack the shell and peel off. The hard boiled eggs are fine being stored in the fridge for the week.

screen-shot-2016-11-19-at-8-56-10-am

• Now for the fun part – bringing your bowl together! I personally like to top my bowls off with 1 hard boiled egg, a heaping spoon of sauerkraut (GUT HEALTH Y’ALL), 1/2 an avocado (because I LOVE my healthy fats), a sprinkle of crispy chickpeas (because I love a little bit of crunch & they’re a great added protein source), and lastly, feel free to drizzle some lemon tahini dressing to top it off!

Here are a few of the products I use for the above ^ toppings:

Biena Foods Crispy Chickpeas
• SauerKraut – either WildBrine (they’re cauliflower & curry flavor is to DIE for) or FarmHouse Culture KRAUT (huge fan of they’re garlic & dill flavor)
• Annie’s Homegrown has an awesome “Lite” Goddess Dressing that tastes SO GOOD on top of these bowls

Hope you enjoy these bowls as much as I do! 🙂

Everything you need to know about Turmeric & Tips on Adding it into you Daily Diet!

Everything you need to know about Turmeric & Tips on Adding it into you Daily Diet!

If you follow me on Instagram @eatrunandallinbetween , you’ve likely seen me post about turmeric at least once a day and may be wondering, what is all of this hype around turmeric? Let me fill ya in!

It started with a podcast I listened to on Rich Roll (of course), while interviewing Dr. Rhonda Patrick. Rhonda is CRAZY smart and so interesting to listen to. If you’re looking to get your GEEK on, I’d definitely recommend checking out either interviews with Rhonda or some of her own personal video’s she shares on various topics. Her resume is QUITE long, so rather than me trying to summarize it, I’ll send you to this link! Anyhow, during the podcast with Rich Roll, she went in PRETTY deep on turmeric and curcumin. She explained in depth on why anti-inflammatory foods are SO important for the mind and body – turmeric being one of the most critical sources for anti-inflammatories.

Before I go into the research I’ve found, a quick disclaimer is that I’m NOT a registered dietician nor am I practicing in any field of nutrition, medicine, or holistic medicine. This is purely information I’ve found and have been hearing about for quite a while now, which is why I wanted to share this with you…but more importantly, inspire you with ideas on how to incorporate turmeric into your diet!

Research is now proving to us why adding yellow spice to your daily meals is a HUGE benefit. There have even been studies showing the potential possibility of incorporating turmeric into your diet to help prevent dementia (i.e. Alzheimer’s) and certain cancer. According to the article by bodyandsoul , “Cancer researcher Ralph W. Moss believes so. He says turmeric is a natural anti-inflammatory, it inhibits the growth of new blood vessels in tumours and it’s a powerful antioxidant.”

To break it down a bit further for you – Turmeric contains a chemical called curcumin, which is a member of the ginger family and extremely powerful in its benefits. You may hear turmeric and curcumin used interchangeably. Curcumin is high in antioxidants and anti-inflammatory properties. Because of these two factors, there is strong evidence that suggests the following can be preventable by incorporating turmeric (or if you can find a supplement with purely curcumin) in your diet.

-Alzheimer’s Disease – According to Alzheimers Society, they say that “curcumin has been shown to break down amyloid-beta plaques in lab-based studies.”
-Can help to prevent Cancer – again, coming back to the chemical curcumin, there have been studies done on animals, showing how it could help in “either reducing the number or size of tumours or the percentage of animals who developed them”.
-Anti-Inflammatories – as mentioned above, the most powerful factor in combatting inflammation is by incorporating curcumin into your diet. Try swapping out your ibuprofen next time for a daily dose of turmeric and see if you notice a decrease in headaches after consistent consumption!
-Arthritis – Because of curcumin’s high ant-inflammatory characteristics, there have been studies done showing an improvement with those experiencing arthritis or other variations of joint pain.
-Improved Brain Function – when curcumin is eaten in combination with healthy fats, signs of improved brain function have been shown according to Positive HealthWellness.

These are just to name a few. Again, I have no background in medicine, so if you’re interested in learning more, check out some of the hyperlinks I added in the above paragraphs.

turmeric

Alright, so for the fun stuff – how can you start incorporating turmeric into your diet?

  • Add it your Quinoa or any grain you typically cook with. Usually I’ll make a huge pot of quinoa on Sunday to use throughout my meals for that week.

Directions: I’ll add 1 cup of quinoa & two cups of water into the pot. I’ll also add a LOT of turmeric spice, some cumin, and onion powder to the pot. I’ll then cook the quinoa as I normally would – bringing it to a boil, then letting it sit on low heat for 15 – 20 mins. I love adding my spice early on in the recipe so that my quinoa cooks with it and absorbs all of the tasty flavors!

  • Roasted Veggies – Most of you know my meal prep also consists with roasting a crap ton of veggies on Sunday. I personally love to sprinkle turmeric on my roasted cauliflower with a little bit of curry spice as well. Obviously turmeric tastes great on all veggies, but cauliflower is my fave!
    screen-shot-2016-11-11-at-11-53-21-am
    P.S. – turmeric does have a tendancy to stain – so either cover your baking sheet in aluminum foil or use a baking sheet you’re not terribly tied to ☺
    screen-shot-2016-11-11-at-11-47-35-am
  • Add it your bullet proof coffee. On days when I work from home, I make a pot of coffee. Then I add about a mug full of coffee to my nutribullet, I’ll add a TBSP of coconut oil, a TBSP of non-dairy creamer (loving the califa coconut milk one lately), add a sprinkle of cinnamon, TURMERIC, and honey. Blend for 30 seconds, then pour into a mug. It’s like your own, at home frothy latte, but with way more benefits 😉

  • Another hot trend is “golden MYLK”. If you’re not up for crafting your own golden milk, Rebbl has their own delicious flavor to chose from and can usually be found at your nearest Whole Foods or other organic markets. Otherwise, check out this 5 minute, tasty recipe from the Wellness Mama. Enjoy!
    screen-shot-2016-11-11-at-11-48-56-am

  • Make an egg scramble with it! Add a tsp of turmeric to your usual go-to egg recipe – so delicious and an easy way to get your daily dose in!

  • Add it to a stew or soup!
    screen-shot-2016-11-11-at-11-50-31-am

Lastly, Make a Face Mask! If you just can’t get enough of turmeric, try using it as a face mask! This helps with “dullness” and can help clear scars, acne, and other inflammation. However, I will warn you, you may come off looking like you just went for a spray tan 😉 That being said, the slightly orange tint will fade after 2-3 face washes!

Directions: You can either add it to one of your own face mask remedies or you can make your own concoction by mixing a tablespoon of turmeric with either a TBSP of fresh cream & a TBPS of whole flour; a TBSP or 2 of yogurt, or of course any facial moisturizer you have on hand. Let it sit for 10-15 minutes before washing off.

10 of my Top Current Obsessions

10 of my Top Current Obsessions

For those of you who follow my instagram @eatrunandallinbetween on a daily basis, you probably have a good sense of what my current obsessions are at the moment. Let’s be honest, we all fall into these obsessive traps from time to time. Whether you’re scrolling through instagram, facebook, or pinterest, there’s always some new food, fashion, technology, or fitness must-have that’s trending at the time. And if you’re like me, you easily become convinced that this is the NEXT BIG THING that will somehow work a miracle on you. I like to tell myself I’m not that gullible, but rather, curious and open-minded (HA …who am I kidding)!

Cheers to following trends, fads, and obsessions! Here are mine at the moment – P.S. these are DEFinitely not an exhaustive list.

1.) We’ll start with a three in one! Chokers, Off-the-shoulder tops, & Kombucha!
img_9595
Yes, like every other basic girl, I have an obsession over chokers & off-the-shoulder tops. However, what’s more important is KOMBUCHA and I’ll give the quick & dirty summary of why you should be drinking this everyday! Kombucha is fermented tea and once fully fermented, kombucha becomes carbonated and contains vinegar, b-vitamins, enzymes, probiotics and a high concentration of acid that helps to aid good gut-health, digestion, reduced joint pain, cleansing & detoxification…and so much more!

2.) Looking for a crunchy salad topping or the perfect snack to-go as you’re running out the door? These crispy chickpea bites are where it’s at!
fullsizerender-10
Check out some of my most recent, favorite ways to use these in daily recipes.

3.) Next on the list, I figured I’d share these adorable Marshall’s finds with you! I totally believe that items like this make it more exciting to be in the kitchen and actually give you motivation to want to cook! Homegoods, TJ Maxx, and Marshall’s are always a good place to start!
fullsizerender-12

4.) Anyone else obsessed with Hilary’s Eat Well burgers?! I’ll be honest, during the week, all I want for dinner is something quick, easy, and healthy. After my commute and a day at work, I’m simply just hangry! Thankfully items like these come in handy …I love throwing a veggie burger in the oven, with a slice of ezekiel avocado toast & some sweet potato fries on the side for dinner. So easy and tastes gr8!!
fullsizerender-13

5.) LOVE these face masks – I swear my skin has been glowing since paying more attention to face masks & skin care. Definitely give these a shot!
fullsizerender-14

6.) My coffee of choice? Jim’s organic coffee all the way – all day, everyday. They truly make an effort to ensure all of their coffee is 100% certified organic by the USDA and Oregon Tilth, which means grown without synthetic pesticides and fertilizers – and that they’re non-GMO!
fullsizerender-9

7.) Mary’s Gone Crackers are seriously my new favorite snacking item! Dipping these tasty crackers in hummus is all I need in life. Not to mention, they’re entirely gluten-free, organic, non-GMO, vegan …and so on!
fullsizerender-8

8.) I love that there are so many variations of “pasta” out there now – brown rice, garbanzo bean, and Tolerant’s black bean or red lentil pasta! Give it a try and substitute your everyday pasta for one of these – they’re loaded with protein and are so nutritious for you!
fullsizerender-7

9.) In addition to the Rich Roll podcast which I religiously listen to, I also dabble in GirlBoss radio. I love that Sophia (founder of Nasty Gal) interviews driven, ambitious, and self-made women across various industries. Her book is a great tale of her own story and how she literally started from nothing and created a fashion empire. If you need any inspiration or helpful tips – give this book a read!
fullsizerender-15

10.) Tis the season for all fall flavors! My current tea obsession has to be this tasty combo by the one and only, Trader Joe’s. I’ll usually add a splash of almond milk or honey and enjoy this before bed.
fullsizerender-11

That’s all for now! More new finds and obsessions to come ….I promise 😉


%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this:
%d bloggers like this: