Monday, September 15, 2014

{Chicken 3+ Ways!} No matter how you slice it!

... it'll be good, right!? Well, that's what they say anyway.

Chicken is a staple animal protein in our home. But we are also big fans of fatty fish like salmon and plant protein too! I was able to an organic whole chicken and though she was small, it was a good decision to purchase it because I have been wanting to make several recipes using one for awhile. (I am keeping my eyes peeled for a pasture raised chicken. Hard to come by in my area.) One recipe that I had been eyeing was by Organic Kitchen here. I didn't have some of the ingredients her recipe asked for so I found another recipe based on the ingredients I did have on hand by the little kitchen

Crock Pot Chicken 



I even attempted to broil the whole chicken but I slow cooked it too long (which was a really good thing, but not so much for presentation) to crisp the skin. The chicken was so tender it was falling off the bones! YUM!!

Thursday, August 21, 2014

Eating for Two: a Recipe Collection for a Healthy Pregnancy and Beyond

I've partnered with a midwife offering two types of nutrition classes at her studio in Lancaster, CA. One class is for prenatal nutrition and the other is for postpartum through baby starting solids aka Mom & Baby Nutrition. If you're located in or near the Antelope Valley and you're interested in attending one of my classes, you can find the full descriptions of the classes on Event Brite here

The midwife asked me to put together a list of recipes for breakfast, lunch, and dinner, to be used by busy moms (and their supporting family members) who need ideas in a pinch that do not take long to prep/cook and can be used as nutritious leftovers. I was able to pull all of the recipes from my blog. The ingredients are listed per recipe; you can visit the link for the how-to if you're interested in preparing it. 

The recipes cover vegetarian, grain free, and lean meat selections, fish, as well as dairy free and lots of fruits and vegetables! For Pregnancy and Nursing Mothers: "Eating for Two" means that you're doubly conscientious of what you're consuming. So be mindful of every mouthful!


This list can be used by anyone; not just for females of the child bearing age or nursing mothers. 

Do not consider this a meal plan but you're welcome to use the recipes as suggestions as you put together your plan for the week. See disclaimer for more information. 

*** Breakfast ***




1 cup cooked quinoa
1 cup uncooked oats
1/2 tsp cinnamon
1/2 tsp nutmeg
3 T brown sugar + 1 T sugar
(can sub 4 T coconut sugar)
1 T maple syrup
1 cup chopped apples
2 lightly beaten eggs
1/4 tsp real vanilla





10 oz almond milk
1 banana
2 tbs natural peanut butter
1 tbs ground flax
1/3 cup Complete
2 tbs ground almonds
1 tbs unsweetened shredded coconut
1 tbs shelled hemp seeds






2 tsp olive oil
1 sweet potato, peeled & chopped
1/2 sweet onion, diced
1 red bell pepper, chopped
1 zucchini, diced
1 package sausage - optional
1-2 tsp of oregano
1 tsp salt
1/4 tsp coconut oil / olive oil to coat 
10 eggs + 1/2 cup milk, divided
1/4 cup of mozzarella - optional



1 1/3 cup of organic whole wheat flour
2 tbsp coconut sugar
1/2 tsp baking soda
1 tsp baking powder
large pinch of sea salt
1 cup of almond milk + *2 tsp 
1 egg
1/4 tsp vanilla extract
1/3 cup of vanilla Complete protein powder (or your choice)
1/2 to 1 1/2 cups of blueberries (your preference); partially thaw if frozen.
1-2 tbsp of butter




*** Lunch ***



1 cup corn
1 cup black beans
1 small tomato
2 sweet peppers
1 shallot (diced)
3 tbs olive oil
1 tbs dried cilantro (2 tbs fresh, chopped)
1 tsp sea salt
1/2 tsp cayenne pepper (or use a small seeded & diced jalapeno)
Juice of 1 medium lemon (or 2 small limes)




Panini:
4-6 slices of sourdough bread 
1+ tbs butter, divided 
3+ tbs pesto, divided 
1/2 cup fresh spinach
1 avocado thinly sliced 
1/4 cup of shredded mozzarella 
S&P to taste 
Fries:
3 medium red potatoes
2 tbs EVOO
1/2 tsp rosemary
1/2 tsp onion and herb (salt-free) seasoning
1 tsp parmesan cheese


*** Dinner ***



3-5 T Extra Virgin Olive Oil (EVOO)
1 tsp Sea Salt
2 tsp Rosemary (dried; 1 tsp fresh)
1 T Garlic (minced; (2) fresh diced)
2 T basil (lemon basil, frozen fresh in EVOO)
Asparagus
Red Potatoes (6 medium sized)
Sunburst Tomatoes (1 pound)
4-6 Chicken Breasts 

Bonus: Fresh Herb Preservation Tip!







1 pound of ground turkey 
1 head of green cabbage
1/4 cup EVOO
1/2 cup diced onions
1 clove diced garlic
1 cup shredded carrots
1 cup chopped kale
1 cup shredded zucchini
1/2 cup diced tomatoes
1 jar of organic spaghetti sauce
2 tsp oregano 
2 tsp basil
1 tsp turmeric
1 tsp S&P 


Tomato Sauce:
1 small onion, diced
1 large carrot, shredded
1 large parsnip, shredded
1 cup fresh spinach, chopped
1 large tomato, diced (skins removed)
3 garlic cloves, diced
1 tsp dried basil
1/4 tsp himalayan salt
2 T grapeseed oil

Pasta substitute:
2 large zucchini, cut into thin strips
1/8 tsp himalayan salt
1 tsp grapeseed oil

Extra filling:
I purchased a jar of ready-made artichoke spread. I used half of the jar or about 4 oz for where the cheese filling would be in traditional lasagna.




Wild caught salmon (organic)
Various in-season veggies
Thai Basil (10 leaves; or use 1 tbs of dried basil (any variety))
1 garlic clove, smashed or 1 tsp of minced garlic
1/2 cup of oil of your choice (I chose EVOO)
Couple pinches of salt, divided










*** Side Dishes (can serve as a main dish)***



2 tbs of coconut oil
1-2 chopped garlic cloves
2 tsp of dried herbs of your choice
1 tsp of sea salt, divided

Prepare ¼ cup chopped onions, 2 carrots, ½ cup of chopped daikon radish, 1 zucchini, ½ head of green cabbage, and 1 medium tomato. (Use your in-season on-hand vegetables.)










2 large brown (or ripe) plantains (not green)
1/2 tbs coconut oil
1/2 tbs coconut sugar divided (like this)
1/2 tbs avocado oil (like this) (can use olive oil)
1/2 tsp sea salt divided 












*** Snacks ***



2 apples cored, cut into rings
1 heaping cup of almond meal 
5 tbs melted organic coconut oil
1 tsp cinnamon
1/2 tsp nutmeg
1 tsp organic coconut sugar








3 or 4 ripe bananas, smashed
1/3 cup melted butter
1/3 cup of organic cane sugar 
1/3 cup of unsweetened applesauce
1 egg, beaten
1 teaspoon real vanilla
1 teaspoon baking soda
Pinch of salt
1/2 cup of ground flax + 1 cup of organic whole wheat pastry flour










1/4 cup of organic popcorn kernels (yields about 4 cups)
2 tbs of organic coconut oil
1/4 tsp sea salt
1 tsp nutritional yeast (or to taste) 








2 cups chocolate Complete powder
4 cups organic Hemp Plus Granola
1 cup chopped walnuts
1 cup dried cranberries
1 cup maple syrup
2 cups creamy peanut butter 










*** Desserts ***




1 cup flour
1/2 cup almond meal
1 tsp baking powder
1 tsp baking soda
1 tsp cinnamon + 1 tsp of nutmeg
1/8 tsp salt
1/2 cup natural sugar
1/2 cup powdered sugar
1/2 cup dark brown sugar
3 eggs
1 tbs vanilla
1/2 cup butter + 1/4 cup melted coconut oil
1 cup of parsnips + 3/4 cup of shredded carrots



4 persimmons pureed
3/4 cup raw cane sugar
1/2 cup butter
1 egg
1 tsp real vanilla
2 cups 100% whole wheat flour
1 tsp baking soda
1 tsp cinnamon
1/2 tsp nutmeg
1/2 tsp salt

*** Other Great Collections (and Recipes)!! ***


Collaborative Posts -



Various Dishes -






Crock Pot Cooking -








Disclaimer: Certified Health Coaches and Nutritionists cannot meal plan for you. The only professionals who may do so are registered dietitians and doctors. We can, however, share recipes and resources and you can make your own meal plan.

I do receive a small commission from Amazon.com if you purchase anything through their site using one of the links above (read my full advertising disclosure here). 

Thank you very much for your generosity in helping to offset the costs of website upkeep, so that I can keep sharing wellness resources with my community and beyond.

Download my free eGuide when you subscribe to my newsletter and / or subscribe to my blog here to never miss a post.

Choose, eat, and live well! =)


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Thursday, August 14, 2014

When Life Hands You Lemons...

... you make your products - but we're not talking lemonade here. We're talking home and personal care. The vision for my blog and my other social media sites is to encourage you to find your truths in wellness; which is multi-faceted. 

Wellness is more than just nutrition (though it is the foundation for everything) but wellness embodies advocating for your life in the decisions you make. I want you to see that making your own products can be empowering and you don't have to take it all on at once. Pick a recipe you want to try, incorporate it and let it become your go-to then add another one. 

So, when life hands you lemons, maybe you can make a tub and tile cleaner with a bit of baking soda and a little elbow grease or you can use them to make an alternative bleach with a couple other common household ingredients. The choice is yours! Be open to learning, sharing, and growing. 



Join me over at Handcrafted HoneyBee where owner, Stacia, asked me to share my experiences in how I got started DIYing. The guest post was shared during her new website launch. More about Stacia's business: 
Handcrafted Honey Bee was founded with the goal of helping you to create healthy, handcrafted skin care products with ease in the comfort of your own home.
View our selection of kits, find us on social media, and let your love affair with creating your own skin care begin!
Give DIY a try! You may surprise yourself with your innate know-how. Your house will be clean, your kids can help, and there will be no harmful chemicals to breathe in. Your house will not smell like Clorox, but it may have small hints of lemon here and there and who doesn't like lemons? Oh, well, if you don't like them try lime juice! If you're allergic to both then skip the lemons, and go with baking soda. And, if you're not feeling any of those options, trust me, there are a ton more!

In the guest post on Handcrafted Honeybee, you'll learn how I was able to repair my own hair after a hairdresser said I need to cut it all off. Sounds kind of like other practitioners that may make people feel there is no other option. There IS always another option but you have to be willing to put in the time and effort AND speak up! Feel confident this day that you can advocate for your own wellness in all regards!

Don't forget to click over to the guest post here


I do receive a small commission from Amazon.com if you purchase anything through their site using one of the links above (read my full advertising disclosure here). 

Thank you very much for your generosity in helping to offset the costs of website upkeep, so that I can keep sharing wellness resources with my community and beyond.

Subscribe to my blog here to never miss a post.

Choose, eat, and live well! =) 


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Thursday, July 31, 2014

10 Ways to DIY

Have you ever wanted to try your hand at making your own products for your home or personal care? Now is your chance in a casual environment with others who want the same thing. 



The next Awareness Challenge is upon us (RSVP here). We'll be focusing on recipes to do it yourself (DIY). When you stumble upon this post, even after the challenge ends, you can still make a commitment to start the ten days tomorrow. Pull in a friend to do it with you, too. 

Every day for ten days, we'll focus on doing something for home care or body care. You may have already done all ten of the suggestions or on your best day, simply thought the idea sounded great to your wallet and the scent of it easy on the lungs. Whether you're a pro or a novice, come join us on Facebook! Or, again, do this challenge on your own time. You're welcome to come back and leave your feedback. 

As taken from my post in February, Bath Time Done Right: 
"Almost four years ago, I was made aware of how much I should be considering my own body care wellness... and I started looking at ingredients of consumables. It was an easy decision when it came to my little one because I wanted to protect his new skin from as many harmful elements as possible and preserve his youth."
If you're new to the scene of natural products, I would like to share with you two things: 

1) Start slow - replace one product at a time (take baby steps);
2) Keep learning.  

For those that are reading this challenge thinking this isn't right for me or it just seems overwhelming, I encourage you to simply *Try One* of the recipes or suggestions. You never know, you may surprise yourself. If your efforts turn out better than you expected, please come back and leave a comment. You may inspire someone else to give it a go. 

Let's get started!