I’ve moved!!

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I know it’s been a long time since I’ve posted! I’ve been busy getting my health coaching certification and then sharing my teachings with others! Between coaching people on how to get more energy from eating real foods and the added benefits of essential oils in a healthy lifestyle I haven’t been dedicating as much time to sharing my recipes and tips to all of you out there! I’m happy to say that I have moved all of my old blog posts and even shared some new ones to my new blog webpage http://www.christinemariewellness.wordpress.com! Stop by, check it out, and be sure to sign up for email notifications from my new blog site so you can stay up to date! 

If you’re interested in learning more about 1:1 health coaching you can check out my website http://www.christinemariewellness.com 

if you’re interested in essential oils you can find out more at http://www.mydoterra.com/christinemariewellness!

And my email is always open for questions! Christinemariewellness@gmail.com 

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Open faced pesto omelet with kale and cherry tomatoes

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Not all mornings are created equal. And yet, it’s the way we handle them that can set the tone for the rest of the day. For me, the majority of my days start the same; I wake up at 5am, go to crossfit from 6-7am, shower and head to a long day of work followed by grad-school or yoga. I’m running a tight ship in the mornings, so I have to be pretty planful on what I’m bringing with me to eat, to make sure that I can get something healthy and nutritious to start my day. Planning, time-constraints, constantly on the go, these are the areas that I’m good at. This post is not about that.
My schedule switches around from time to time with work, and today was one of those days. I had the morning off and decided to try and slow my life down (something I’m terrible at) and sleep in, go to a later crossfit class and just enjoy the morning before I had to go into work for noon.
I went to crossfit and had a tough class. I felt awful leaving, and, because I had nothing planned, free reign, I went down the street to the local orchard with one thing on my mind…comfort food. I walk in there prepared to buy the whole display of freshly baked pies and cider donuts. Instead, I walk out with a grapefruit and a gluten-free, dairy-free, sugar-free pumpkin cupcake. I look at the cupcake, which I’m sure sounds like the most ridiculous type of treat to a lot of people, and I actually don’t even want it anymore.
My life, constantly on the go, has left little time for patience with myself. It feels like a whirl-wind where the tiniest slip up can send everything crashing to the ground. When, in actuality, that isn’t the case. Talking to a good friend pulled me back into reality; she grounded me again. Some days just aren’t good, and those are the days which it’s hardest to keep all the good things in perspective. It’s hard to hold it together all the time. And well, that okay. You just keep working hard, because the alternative is to stop and that’s just silly.
So I came home, put my cupcake in the fridge (I will still eat it, just at a time I can actually enjoy it) and decided to make myself a delicious breakfast. I knew cooking would make me feel better, and eating a hearty, nutritious breakfast would reset my off morning and set me up for a much better day.

Open faced pesto omelet with kale and cherry tomatoes
¾ cup organic cage-free egg whites (about 6 egg whites)
1 cup organic kale, washed and roughly chopped
About 6 organic grape tomatoes, quartered
1 tsp organic basil pesto (it’s easy to make your own, but I keep a jar on hand just to add a quick little bit to the occasional recipe, but if you have time to make your own, by all means!!)
Organic extra virgin coconut oil (I use the spray when cooking eggs, but you can use a little of the regular stuff, or even olive oil or your favorite other cooking spray)

Directions:
Heat a medium sized skillet on low to medium, spray with coconut oil
Sauté quartered tomatoes for a minute or two and add the kale. Continue to cook until kale is wilted.
Meanwhile, in a small bowl add 1 tsp of basil pesto to egg whites and whisk together.
Turn your pan down to low, give it a minute to come down in temperature, and then pour the egg white mixture over the kale and tomato mixture.
Cover the skillet (I just use my largest pot’s lid since my skillet doesn’t come with a cover, 🙂 Improvise!)
Let cook about 5 minutes or until the top of the egg is set. (Be patient, and don’t turn up the heat to make it cook faster because the bottom will burn! By covering it, the steam will help cook the top and you won’t have to flip it!)
And that’s it, just slide it out onto your plate and enjoy 🙂

Daily Don’t Forget: More Bananas!

organic fair trade bananas

Bananas are a staple fruit in my diet and they have a ton of health benefits.  Here’s a few of my faves!

  • Not only do bananas give you energy because they are loaded with vitamins and minerals, but studies have shown that eating a banana can actually lift your mood!!
  • They are also a fantastic source of potassium which is great for an active person like me because it can prevent muscle cramps after working out.   It also regulates your circulatory system and helps keep a proper balance of fluids in your system.
  • They’re a good source of iron, vitamin C and B6
  • They’re easy to digest and their fiber content (about 3g in one banana) can help regulate your digestive system.

BUT! I have a bit of a reputation for being a banana snob…I’m super picky about what degree of ripeness I will eat a banana.  Not too green, bright yellow, very little brown spots, if any…it’s a little neurotic haha

What this means is that a lot of the bunch gets too brown before I can devour them!

While making banana bread with your over ripe bananas can be one good way to utilize them, there’s no way I can make, let alone eat, an entire banana bread each week.

MY Solution: Freeze them!

Once the bananas start getting too ripe for my taste, I peel them (<– important step), cut them in half or thirds depending on the size, and just toss the pieces into a Tupperware container to be frozen.  It’s that simple.

My favorite way to use a frozen banana is in my morning green smoothie.  By adding a frozen banana to the mix, the smoothie instantly gets that thick, creamy, frozen texture that is hard to get by using ice cubes.  It’s delicious.

Another simple way to use a frozen banana is to make banana ice cream!!  You just blend the banana with some almond milk and literally…..voila!  You can jazz it up too by adding dark chocolate chunks and/or peanut butter, or by adding different berries, whatever your imagination brings!

So next time you’re at the grocery store, be sure to pick up some bananas, and don’t hunt for the small bunch! Because don’t forget! you now have a quick simple solution for the ones that get too ripe!!

Coconut banana chocolate protein pancakes

Part of what I love about cooking is how much flexibility I have with my food.  I can open my fridge and just create dishes from what I have on hand, throwing a little of this, and a little of that to build flavorful meals.  So when it comes to baking, or anything where ratios and measurements are concerned, I tend to shy away.  I like getting the occasional inspiration from recipes, but not following them.

This is something I’m trying to change my mind set about.  Measuring shouldn’t be my enemy, and I can still make recipes “my own” while following someone else’s direction.  So I wanted to try out something I hadn’t made before, protein pancakes.  My view of pancakes was always that the batter was a difficult thing to perfect.   You were either using a box mix (no thank you), or measuring out ingredients exactly (yikes), or you were ending up with a disaster.  I’m actually not a huge fan of regular pancakes, they leave me feeling too full and weighed down, but this healthier version piqued my interest and I decided to start researching it.

In looking around the internet at recipes I realized that most of them all had similar base ingredients and similar ratios.  Happily, I decided to compile a general outline to follow and then decided to put my own twist on them.

The result: Coconut banana chocolate protein pancakes, drizzled with honey, natural peanut butter and dark chocolate dreams peanut butter.  A-MAZ-ING.

Coconut banana chocolate protein pancakes

I’ve decided to count this as a positive step and compromise in my fear towards recipes and a hopeful move in the direction of easing my fear of baking.  😉 There will be more experiments to come I’m sure!

Here’s what I used:

1 scoop protein powder (I use Garden of Life Organic Raw Cocoa Protein)

½ cup egg whites

½ organic banana

¼ cup organic oats

1 TBS organic coconut flour

1/8 cup (Silk) coconut milk

1/8 TBS baking soda

2 dashes of cinnamon (optional)

Dash of nutmeg (optional)

Blend it all together.  You can use a regular blender or I used my smoothie blender cup (kind of like a magic bullet but cheaper haha)

Cook over medium low heat in a skillet sprayed with coconut oil.  You know they’re ready to flip when bubbles start to form and pop!  This made 3 decent sized pancakes for me, and yes, I ate them all. 

I finished them off with a drizzle of honey, and then melted in the microwave a healthy tablespoon of Whole Foods fresh ground natural peanut butter and Peanut Butter & Co Dark Chocolate Dreams peanut butter.  Simply delicious!!

Berry chia seed pudding

Ch-Ch-Ch-CHIA!! Want a simple delicious breakfast, that will keep you full all morning long with a ton of health benefits? Try incorporating chia seeds into your first meal of the day.  All of the benefits of these tiny superfoods can be found on my ‘chia seed’ page, or by clicking HERE.  This recipe is for my berry chia pudding.   You can mix up the fruit according to what’s in season or whatever you have on hand!

berry chia pudding

For this particular mix I used 2 large organic strawberries, chopped up small, and about 1/2 cup of organic blueberries.  I muddled the fruit to get some of the juices out while still leaving big enough chunks to give the dish more texture.  (I actually just used my potato masher since I don’t own a muddle! Improvise!!) To the fruit, add 3 TBS of chia seeds and 1/2 cup of almond milk and stir, stir, stir.  Keep stirring until it starts to come together and then refrigerate it for at least 10 minutes to let the chia seeds do their thing!! They will absorb the liquid and start to form a pudding like consistency.  I topped mine with a few blackberries and some unsweetend organic coconut flakes and dug in!! YUM!

Sweet Potato Hash

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Breakfast is a great time to get creative with your food.  Making the same old bowl of cereal or oatmeal can get boring after a while, and even the staples like eggs and potatoes, can use a little twist to keep things interesting.

Sweet potatoes are an excellent healthy alternative to regular potatoes.  Not only are they high in nutrients like B6 and potassium, they also have twice the fiber that regular potatoes have.  And even better still, sweet potatoes are rich in beta-carotene, which is an antioxidant that prevents certain types of cancer, and Vitamins C and E which combined are great for your hair and skin.    Sweet potatoes also  have a low glycemic index, meaning that they won’t cause your blood sugar levels to spike like regular potatoes do.   Plus they’re delicious!  

This is my “recipe” for the hash.  I don’t have measurements since this was pre-blog days, but the proportions are pretty easy to just estimate visually based on your preferences and how much you want to make.

The potatoes: Start by washing off and dicing up a sweet potato into small, equal-sized cubes.  Leave the skin on, as that’s where a lot of the nutrients come from and it crisps up nicely when sauteing.  In a large pot of boiling water, cook the potatoes for 3-5 minutes (depending on how big your cubes are) until they are cooked through and can be pierced easily with a fork.  Drain and gently pat them dry.  Season the potatoes with cinnamon and crushed red cayanne pepper.  Sweet and spicy always goes well together!  In a large skillet heat your oil over medium (I use virgin organic coconut oil) and add the potatoes letting them brown up nicely on all sides.  To get a good color on the potatoes, try not to move them around too much as you might end up steaming them instead of letting them brown.  Once browned, remove from the pan and set aside.

The veggies: Using the same skillet, add a little bit more oil if necessary and throw in a  diced mixture of onion and red, green and yellow bell pepper.  I season this with some salt and pepper, and saute until the mixture is almost cooked, where the onions would be translucent and the peppers soft.

The hash: When the veggies are about done I add the potatoes back to the pan and toss it all together.  Having the cooking finish as a whole allows the flavors to blend and make every bite delicious.  Also, this lets the potatoes crisp up some more and get extra browned, since that’s how I enjoy my hash 🙂

And there you have it!  I served mine along size a green bean and spinach, egg white omelette with grapefruit and blueberries on the side.  With of course a nice big cup of organic fair trade coffee with almond milk.  Yumm! 

Don’t Forget…The Oven!

For a lot of people, the oven can evoke thoughts of baked goods like warm chocolate chip cookies and mom’s flaky pie crust, or bubbling cheeses and creamy casseroles.  Not exactly daily healthy foods. But the oven is one of my favorite modes of cooking.  Roasting, baking, broiling, braising…all amazingly simple ways to cook healthy foods.  The flavors become more concentrated and something like a sweet potato, that someone might normally throw a ton of butter or brown sugar on, if you roast them in the oven long enough, their own natural sugars start to caramelize and you don’t need all that extra stuff on top.  I usually just dash mine with some cinnamon and they’re good to go!

While it may seem like using the oven can take much longer than other ways to make food, that extra time is actually the best part about it!  You can essentially throw the food in the oven and continue to be productive around the house.  There’s no standing over the stove tossing or stirring.  Just be smart about planning your oven time and you’ll find that it can truly work in your favor.

A perfect example of this was my breakfast this morning.  I know, cooking breakfast? On a weekday? In the OVEN? Sounds crazy but its really not.  I was up at 6am to get to the gym and on my way home I was thinking about what to eat for breakfast.  I always have a smorgasbord or veggies in my fridge, always have eggs handy, so I decided to make some egg white muffins!  I’ll put the recipe in a separate post, but let me walk you through how easy this was.  I get home and turn the oven on.  While that’s preheating I grab a few veggies, chop them up; separate out my egg whites, and start assembling.  By that time the oven is pre-heated and I can just throw them in, set the timer and walk away! I was able to take a shower, and get completely ready for work while they were cooking.  The little delights ended up being ready about 10 minutes before I was going to leave so I took them out to cool off for a bit.  I tossed two of the muffins in a ziplock baggie on my way out the door, and breakfast is served! Plus I have 2 leftover for tomorrows breakfast too!

So don’t forget… the oven doesn’t have to just mean desserts, or savory dinners.  The oven is a lot more versatile and hectic life friendly than you’d think, you just have to know the right ways to utilize it!