Category Archives: What To Eat

Healthy Cookbooks I Use

I don’t usually use many recipes, but rather I combine the healthy foods I have in my refrigerator and create as I go. However, it took me time to get to this place. Like everything else it takes practice and repetition to learn what tastes good with what, and how to put it all together. These are all books I own, and use. It is great to flip through the pages and get ideas. Many of these I have owned for years. The new ones have been chosen by my kids. They want to make a list, walk to the store, and create what they see in the picture! Healthy cooking is a hobby I can get behind 100%. My Son loves the Alton Brown, Every Day Cook, and my Daughter chose The No Time To Cook! Book.

I will start sharing some of the recipes I love, and hope they help others as they have me!

I also included In Defense Of Food, those of you that have followed my journey know this was the book that began my “wake-up” call. Not a recipe book, but a reminder of what food is, and more importantly, what food is not.

Happy New Year! Happy cooking! Healthy life!

xo

Jennifer

               

              

              

             

New Books on my “wish list”:

       

Books for kids

    

Kindle

                         

Slow Roasted Green Beans

Dating back to 2006 O, The Oprah Magazine this dish is so easy and always good. I like to toss with crumbled goat cheese and some slivered almonds.
Servings: Serves 8–10
Ingredients
  • 3 pounds green beans , ends trimmed
  • 3 tablespoons extra-virgin olive oil
  • 1 1/2 teaspoons sea salt
  • 1/2 teaspoon cracked black pepper
Directions
Preheat oven to 300°. Place beans in one layer on a large baking sheet with a rim. Drizzle with olive oil, salt and pepper and toss with hands. Place in oven and roast 20 to 25 minutes, until tender and slightly golden in spots. Remove and serve warm or at room temperature.

Kiwi

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We LOVE Kiwis in our house! They make it into a smoothie or onto a snack plate almost everyday! Great news is they are #42 out of 48 on the EWG’s Shopper’s Guide which means you don’t HAVE to buy organic, always nice!

Have you ever just picked a kiwi up an bitten into it? Give it a try because you actually can eat the skin! Eating the skin TRIPLES the fiber, and preserves most of the Vitamin C. My kids even like the skin, whole or sliced, and that means less work for me!

Kiwis are also great frozen. Cut into little pieces they are similar to eating frozen grapes. When my kiwis start to turn bad I cut them into fourths and freeze them for smoothies.

This really is a simple, yet powerful fruit, to incorporate into your daily diets! ADDED BONUS, also a great low carb choice with a glycemic index of 52.

Everything you need to know about a kiwi from KiwiFruit.Org:

Kiwifruit is one of nature’s perfect foods: low in calories, high in energy and an excellent source of antioxidants. Each one delivers a world of nutrition benefits, including:

  • Vitamin C: Each serving of kiwifruit has nearly two-and-a-half times the recommended daily allowance of vitamin C, proven to boost the immune system and fight the effects of stress and aging.
  • No fat: Kiwifruit is fat-free, an important consideration in today’s healthy diets and a rarity among foods containing so many other nutritional benefits.
  • Fiber: Two kiwifruit contain more fiber than a bowl of bran cereal, the tasty way to maintain heart health, regular digestion and lower cholesterol.
  • Potassium: A serving of California Kiwifruit has more potassium than a banana, ideal for maintaining fluid and electrolyte balance and for releasing energy during exercise.
  • Antioxidants: Kiwifruit is an excellent source of antioxidants which are important in reducing your risk of cancer, heart disease and stroke.
  • Low glycemic index: With a glycemic index of 52, kiwifruit is a fat-free, low-carb fruit that’s safe for diabetics and a smart part of any weight-loss diet.
  • Magnesium: Two kiwifruit deliver 30 mg of magnesium, which improves nerve and muscle function while boosting your energy level.
  • Lutein: Kiwifruit contains the phytochemical lutein, which works to prevent age-related blindness and protect eyes from various kinds of damage.
  • Folate: With nearly 10% of the recommended daily value of folate, kiwifruit is a good way to protect the health of mother and baby during pregnancy while helping prevent birth defects.
  • Zinc: Men will appreciate kiwifruit’s zinc content, which helps produce testosterone, while everyone can enjoy its other benefits like healthy hair, skin, teeth and nails.
  • Vitamin E: Kiwifruit is one just a handful of fat-free sources of vitamin E, a powerful antioxidant that helps lower cholesterol and boost immunity.

 

Simple Salad

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Using what I have, and what needs to be eaten!

Place the lettuce in the bowl.

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Add some veggies.

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Notice the 2nd plate? Mr. Happy Body Food came out of his office and said, “Hey, what about me?” Easy.

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Add some protein, nuts & parmesean in this case.

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Add some fat. I was out of avocado so went for the Pesto. Two spoonfuls, and a little lemon juice, like a splash. Mix and done.

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Enjoy!

Eggs & Cauliflower Hash

I am addicted to Cauliflower Rice. Most grocery stores have a version already “riced” for you, my favorite is Trader Joes, the frozen version because then I don’t have to worry about when I use it. That said there are many websites that will show you how to make your own if you Google “Cauliflower Rice.”

Using my usual formula of what I have and what needs to be used, this hash had leftover crab in it. You can use leftover chicken, ground beef, ground turkey, add a cut up chicken apple sausage, or skip the meat altogether.

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I put some MCT Oil in a pan (any oil or butter works), and then dump the entire bag of Cauliflower Rice in the pan.

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Let it get hot and broken up, add salt and pepper.

Next sprinkle in some Nutritional Yeast (I love Braggs which adds a cheesy flavor & texture) and some Turmeric! Turmeric is so good for you as it is a natural anti-inflammatory (read more about Turmeric), but really does not add any flavor to your foods, just color. I like it because it makes the rice look more like “hash”.

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Next I flatten it across the pan with a spatchula and turn the heat up to high for 30 seconds to a minute, to really crisp it up.

Then put in any additions (already cooked, talking leftovers-unless adding fresh vegetables, those can be raw), and mix until everything is warm.

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I cooked the eggs in a separate pan, on low so they don’t need too much attention.

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Add the egg to the top, and then sprinkle with herbs, a cheese like feta, or if that is too fancy use ketchup! We added some hot sauce to ours?

About 10 minutes time total.

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Salsa Chicken

I know for some people “eating clean” can feel overwhelming, but I promise you that it is actually so much easier than the traditional way most of us were taught to cook. When you work with whole foods you are using fewer ingredients and that makes it simple! Like anything, it just takes practice and once you build in some “go to” meals the rest falls into place.

My Son calls this “Salsa Chicken” (I called it Fiesta Chicken) but he is exactly right…it is two ingredients, salsa and chicken. It is his favorite meal and we eat this once a week.

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Organic chicken can cost more, it should cost more, it has been treated and cared for in a healthier way. I buy it when I see it on sale, or at Costco, then freeze it.

Salsa Chicken

Place a package of frozen chicken breasts into a slow cooker.

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Pour a jar of your favorite salsa over the chicken. Fill the empty salsa bottle with 1/2 to 1 C of water, shaking it up to get the rest of the salsa mixed in, and then dump that over the chicken as well.

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Cook on high for 3 1/2 hours.

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It can stay on warm for as long as you need. I usually take the chicken out about 30 minutes before we eat. Removing it from the liquid, place on a cutting board, or in a bowl, and use two forks to shred the chicken.

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Add some cilantro or green onion to the top for garnish.

Now you have a healthy, flavorful, lean protein having done virtually no work! How you use it is up to you! Put out some fixings for taco night, or add to a big salad! Serve as is with some rice & beans, or a side of vegetables! My favorite is to just eat it in a bowl with a little sour cream (my vice) on top!

Enjoy!

good food. good life.

 

Easy, Healthy & Quick

This is how I eat 99% of my meals. I open the fridge, find what needs to be eaten…if nothing is nearing the end I just pick what sounds good. Today I had 1/2 a bag of shredded Brussels Sprouts from Trader Joes (a staple in our home), 3 little zucchini, and some pancetta.

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I always have squeeze tubes of garlic & ginger for added flavor, and a healthy fat to cook in. I like Avocado Oil and MCT Oil, but coconut oil, ghee, and grass-fed butter all work!

The zucchini need to be diced, or chopped. I really dislike chopping/dicing/prepping veggies so I live and die by my food chopper In seconds my veggies are chopped!

 

Put your cooking oil/butter in the pan, hit the heat and start dumping everything in.

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Cook for 5 to 8 minutes (I like mine on the crispier side), and thats it!

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Now you can add a sauce or condiment if you want added flavor, just watch for sugar (think mustard, hot sauce, blue cheese). Eating clean is THIS simple. Don’t over-think it! If you eat dairy add some cheese, if you don’t eat meat skip the pancetta and add some slivered almonds or cashews.

The key is mostly veggies, then some protein & healthy fats!

good food. good life.