Saturday, September 26, 2015
Most of my clients and my readers know that I am large proponent of whole grains- there are countless studies showing people who eat whole grains tend to be much healthier than those that don't. These people tend to live longer, have reduced rates of heart disease, diabetes, certain cancers, etc. Much of those findings can be attributed to the high fiber content, antioxidants, and nutrient quality of most whole grains. However, I am not advocating that people eat processed grains- as with everything food related, the closer to nature it is, the better it is. That is why I have my clients eating oat bran for breakfast and trying to cook bulgur, barley, quinoa, farro, freekeh, buckwheat, etc as their grains for lunch and dinner.
However, I realize sometimes it is unrealistic to expect a busy or traveling person to have cooked grains on hand at all times. I, personally, do enjoy a hearty piece of whole grain bread from time to time. However, with my affinity for baking, I realize it's silly to buy bread from the supermarket. Not only is this a pricey way to feed yourself, but it is not the healthiest with all the sugar, stabilizers, preservatives, etc that most manufacturers add to the product.
When I have time, I love to make a good homemade yeast bread or pitas. However, those are time intensive, and most of us don't have that kind of time every week to dedicate to preparing our family's bread basket. Enter the super simple, super delicious, and super quick BEER BREAD! Believe it or not, you can make beer bread healthy. I've adapted a recipe (which I modify slightly every time I make it depending on the ingredients I have on hand and the types of beer). While you may think using a light beer will really reduce the calories of the bread, I recommend going with something more flavorful- since the beer is diluted through the bread, a 120 calorie beer versus 200 calorie beer isn't going to make that big of a difference in 1/12 of a loaf. Below is my recipe (average) of what I generally put in my beer bread. This is a big crowd pleaser since I make it slightly sweet, and it has a very crusty crust and soft center that make it oh so delicious. But as with every carb, make sure you MOVE after you eat it- DO NOT SIT for a while after eating. ;)
Kelly's Whole Grain Beer Bread
1. Pre-heat oven to 350 degrees.
2. Spray loaf pan with light oil coating
3. Mix all dry ingredients, then add in beer and sweetener.
4. Mix until just combined- do not overmix.
5. Pour into loaf pan.
6. Bake about 45-50 minutes until crust is browned and a knife inserted comes out clean.
Saturday, August 8, 2015
CROCKPOT CABBAGE & APPLES RECIPE
A few months ago, I came up with this recipe because I had cabbage, apples, and a bunch of beer leftover from a cocktail party I hosted. This is what I came up with after searching recipes… and it is delicious!
1 large onion, chopped
2 apples, chopped
1 tbsp avocado oil (can sub olive or canola)
1 head cabbage, chopped
1 cup of beer + ½ c chicken broth (can sub 1 ½ c chicken broth)
3 tbsp spicy brown mustard
1 tbsp garlic, chopped
2 tbsp apple cider vinegar
1 tbsp honey, agave, or maple syrup
Put the chopped onion and apple in the crockpot with the oil until they begin softening with crockpot on medium-high. Then add the rest of the ingredients. Cover and stir occasionally (every 30 min). Cook until cabbage is soft, about 3-4 hours (depending on your crockpot, may be more or less time). Enjoy with pork tenderloin or chicken and a side of barley!
ASIAN ZUCCHINI SALAD RECIPE
3 large summer squash/zucchini (yellow + green)- sliced into strips
2 large bell peppers (red, orange, and/or yellow)
1 tsp garlic
1 tbsp sesame oil
2 tbsp sesame seeds
1 tbsp low-sodium soy sauce
2 tbsp cilantro leaves, chopped
1 tbsp lemon juice
1. Using vegetable peeler, peel zucchini into very thin strips.
2. Chop peppers and mix with zucchini
3. Mix all of ingredients together and chill.
NUTRITION: Makes 5 servings. Per serving: 100 calories, 5 g fat, 127 mg sodium, 12 g carb (4 g fiber), 3 g protein, good source of Vitamin C! Nutrition Info determined by DietMaster Pro Software.
Saturday, July 25, 2015
I was recently sent two samples of TrueFood - chocolate and original- which are "superfood" powders that you can add to shakes, water, smoothies, and more. The TrueFood formula advertises that it is made with 75 ingredients including vegetables, fruits, herbs, probiotics, omega fatty acids, and more.
While I always advocated eating a healthy diet filled with TONS of vegetables, whole grains, fruits, lean proteins, and low-fat cultured dairy, to get your nutrients, products like TrueFood can be added as a supplement to get more of a diversity of phytonutrients and food compounds. I like that this product has fifteen strains of probiotics, and is a healthier way to flavor milks and other things without added sugars (it does use stevia however). See the supplement facts below:
Since I've received the samples, I have been adding TrueFood to various things, but primarily in shakes and my oat bran in the morning. This product is definitely "earthy" tasting, so you have to be the type of person that likes things that taste healthy... it adds a grittiness to shakes which I appreciate, but others may not. It does color your shakes and things you add it to green, but that is the wheatgrass, kelp, spriulina, kale, etc showing their true colors ;)
Below are pictures of the ways I have incorporated TrueFood into my diet:
This shake was made with cashew milk, 1/2 banana, and 1 scoop of TrueFood Chocolate. I blended with ice and it was a decent beverage to drink besides water all day long. I have also made very good shakes incorporating the TrueFood Chocolate, plain yogurt, and/or cottage cheese and PB2.
The next picture shows how I have added TrueFood original to my oat bran after it is cooked (you do not want to cook it with the TrueFood as it will kill the probiotics).
In conclusion, I am impressed with the diversity and quality of ingredients in TrueFood. I feel that this could be a good supplement to anyone's diet, though it does not replace the need to eat several cups of vegetables each day, real fruit, real yogurt/kefir, etc. If you are looking for something to add flavor and nutrition to your shakes I would say TrueFood is for you. If you are eating very healthy and choose just to drink water or green tea all day long, I would say that you do not need products like this in your diet to be healthy.
For more information or to purchase this product, visit the TrueFood link at: http://brightcorenutrition.com/product/truefood-chocolate-premium-superfood-formula-30-servings/
Disclaimer: I was sent 2 samples of TrueFood and was just asked to review the product. I was not given any guidelines on what I should say and given no other form of compensation besides the samples themselves. This is an honest review free of conflict of interest.
Picture Sources: 1st picture and nutrition facts source from Brightcore nutrition website.