food

Recipe! Impossible Spaghetti Sauce

Impossible Spaghetti Sauce - A meatless sauce! Pictured here is a look at the sauce as it is started to cook down.

Impossible Spaghetti Sauce - A meatless sauce! Pictured here is a look at the sauce as it is started to cook down.

Have you heard about the new Impossible Burger? It is now available just like you would buy ground ‘beef’ at the grocery store. I gave it a try as a substitute for beef in our favorite homemade spaghetti sauce recipe.

The result - it tasted GREAT and had wonderful texture. Bottom-line, it worked really well as a meat-substitute in my favorite homemade spaghetti sauce. For more on Impossible Foods, visit their website: https://impossiblefoods.com/

Source: Getty Images

Source: Getty Images

IMPOSSIBLE SPAGHETTI SAUCE

Serves 8

Ingredients:
1 tablespoon extra virgin olive oil
1 bell pepper, chopped
1 sweet onion, chopped
1 teaspoon garlic powder
1/2 teaspoon black pepper
1/2 teaspoon salt
12 ounces Impossible Burger (Made from Plants)
12 ounces tomato paste
1/4 cup applesauce
2 quarts canned tomatoes or crushed tomatoes
3 tablespoons sweet pickle relish

Directions:

  1. In a large stock pan heat olive oil, over medium heat.

  2. Add the bell pepper and onion, cook until tender and starting to lightly brown.

  3. Then add the garlic powder, black pepper, salt, and Impossible Burger ‘meat’.

  4. Cook until the meat is browned and cooked through.

  5. Then add the tomato paste, applesauce, tomatoes, and relish. Simmer over low for 60 - 90 minutes. The sauce will gradually thicken.

Serve over your favorite pasta or veggie noodles!

Nutrition Facts (per serving): 180 calories, 7 grams fat, 3 grams saturated fat, 0 milligrams cholesterol, 210 milligrams sodium, 21 grams carbohydrates, 4 grams fiber, 11 grams sugar, 10 grams protein

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It's All About Balance - Tips for the Holiday Season

With Hallmark movies getting ready to air on TV and Halloween candy everywhere, here are some practical tips for balance with the influx of treats this holiday season.

PLAN IT

It is a given that there will be more sweets around this time of year, come up with a plan to enjoy them. For example - have a sweet treat on a specific night per week. Having a plan can help to take it off of the mind knowing that on the specific day it will be time for something sweet. Plus it can help you from having to say no so often!

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PICK AND CHOOSE

When thinking about excess, think about sugar in drinks too. For example a 20-fluid ounce bottle of regular soda has about 17 - 19 teaspoons of added sugar.

Instead of having a sugary drink with a meal - have a glass of water or milk instead to cut back on added sugar.

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DONATE IT

Send a gratitude package with some sweets to service menu through programs like Operation Gratitude, click here to learn more about the program OR Soldiers’ Angels, click here for more details.

Or look for other ways in your community to donate excess candy!

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FUN - YET HEALTHIER

Serve up trays of creatively arranged or designed fruit. Pictured here - Mandarin orange ‘pumpkins’, apple monster mouths, strawberry mummies, ghost pumpkins, or monster kiwi. Fruit kebabs are are great way too to creatively display and serve fruit.

Wishing you a healthy holiday season ahead! Stay tuned for more tips and ideas!

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Roasted Cauliflower Hummus

Well, cauliflower has another incredible use… it can double as a hummus. For all those that think they don’t like hummus, dislike chickpeas, or eat low carb, this is the hummus for you!

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Roasted Cauliflower Hummus

Ingredients:
5 cups cauliflower florets (about 1 large cauliflower)
1 tablespoon olive oil or avocado oil
1/4 cup tahini (sesame seed paste)
1 fresh lemon, juiced (about 2 tablespoons)
1/4 cup olive oil or avocado oil
1 teaspoon garlic powder
2 tablespoons water
sea salt and cracked black pepper

Directions:

  1. Preheat the oven to 425 degrees F.

  2. Place the cauliflower florets on a baking sheet and drizzle with oil. Roast for 20 - 25 minutes until the cauliflower is browned and tender. After the cauliflower is roasted, let it cool.

  3. In a food processor (working in batches if needed) add the roasted cauliflower, tahini, lemon juice, olive oil, and garlic powder. Blend until smooth. Adding water throughout blending, if needed to help smooth the texture.

  4. Season with sea salt and cracked black pepper.

    Serving suggestions: Serve with sliced vegetables, roasted vegetables, or your favorite whole grain tortilla chips.

    Nutrition facts (per 2 tablespoons): 55 calories, 5 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 60 milligrams sodium, 2 grams cabs, 1 gram fiber, 1 gram protein

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Holiday Survival Tips

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As the holiday season is upon us and your schedule gets extra busy! Here are some tips to help you through the holiday whirlwind.

Holiday Preparation Burns Calories

Holiday Preparation Burns Calories

Schedule time and sneak in time to stay active throughout the holidays! Although, also embrace the other ways that you will burn calories during the holiday season preparing for gatherings. For example, one hour of wrapping presents burns about 90 calories, one hour of cleaning burns about 150+ calories, one hour of cooking burns about 240 calories.

Calorie counts based on 150-pound person. Click here for a calorie calculator.

Stock up on healthier snacks!

Stock up on healthier snacks!

Sure there will be extra snacks and treats around throughout the holidays. Also stock up on healthier staples like: almonds, pistachios, sunflower seeds, etc. They are perfect to put out at holiday gatherings or grab to take with you to keep your energy up while running errands.

Other quick and easy ideas to have on hand: clementines, bananas, fruit and nut bars (opt for lower sugar varieties), popcorn, whole grain fig bars

It’s all about balance!

It’s all about balance!

Holiday celebrations often come along with drinks! Balance out alcohol by mixing in a glass of water or club soda between drinks. It will help to keep your overall intake in check, hydrate you, and leave you feeling better the next day.

Plus remember the calorie count that comes along with drinks to help balance out your intake! For example: long island iced tea (8 ounces) 780 calories, eggnog with rum (8 ounces) 370 calories, gin and tonic (7 ounces) 200 calories, light beer (12 ounces) 95 - 135 calories, red or white wine (5 ounces) 120 calories,

If you are throwing a party, serve up a fun non-alcohol “mocktail” like a Sparkling Holiday Mule! See the recipe below.

Sparkling Holiday Mule Mocktail

Sparkling Holiday Mule Mocktail

Sparkling Holiday Mule Mocktail

Ingredients:
Ice
Poland Springs Ginger Lime Mule Seltzer
Fresh Lime Slices
Whole Cranberries (for garnish)
Sprig of rosemary (for garnish)

Directions:

  1. Muddle a lime slice in a copper mug (or other serving glass).

  2. Add ice and fill with ginger lime mule seltzer.

  3. Garnish with whole cranberries and a sprig of rosemary.

Cheers!

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Oh Yum! Bean & Veggie Dip

Bean & Veggie Dip

Bean & Veggie Dip

This dip is simple to put together and it is perfect in SO many ways! I love it as a dip with tortilla chips, it tastes great with chicken or fish as a topping, or even just as a side dish by itself. 

Ingredients:

1/2 cup olive oil
1/3 cup agave nectar
1/3 cup white wine vinegar
1 teaspoon chili powder
1 teaspoon salt
2 Roma tomatoes, seeded and diced
1 (15 ounce) can black-eyed peas, drained and rinsed
1 (15 ounce) can black beans, drained and rinsed
1 (11 ounce) can super sweet corn, drained
1 sweet onion, diced
1 diced green bell pepper
1 diced red bell pepper

Directions:

Combine all the ingredients in a mixing bowl. Stir to combine. Cover and refrigerate until serving.

Note: for best results, refrigerate overnight before serving! 

Nutrition Facts (per serving): 170 calories, 5 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 200 milligrams sodium, 26 grams carbohydrates, 6 grams fiber, 9 grams sugar, 6 grams protein

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Wild Blueberry Chia Jam

I had been seeing a lot of posts about making chia jam and I had to give it a try.  I am so glad that I did! Chia jam is really easy to make and a delicious lower sugar way to enjoy jam. I picked frozen Wild blueberries although you could use a mix of all different types of berries (strawberries, blackberries, raspberries, etc.). 

A tablespoon of jam typically has three times as much sugar as this jam (about 12 grams), each tablespoon of this jam has only 4 grams of sugar. Plus you get some fiber from the chia seeds!

Wild Blueberry Chia Jam

Ingredients:

1/4 cup chia seeds

1/2 cup water

5 cups frozen Wild blueberries

1/3 cup honey

Directions:

1. In a small bowl mix the chia seeds and water. Set aside.

2. In a medium sauce pan combine the frozen Wild blueberries and honey. Heat the berries and honey until the berries are thawed and softened, let the mixture come to a gentle boil. Then lightly mash the berries with a fork or a potato masher.

3. Remove from the heat and stir in the soaked chia seeds. Let the mixture cools and then transfer the mixture or a storage jar or container and refrigerate for at least 4 hours or overnight to thicken.  

Nutrition facts per tablespoon: 20 calories, 0 grams fat, 0 grams trans fat, 0 mg cholesterol, 0 mg sodium, 5 grams carbs, 1 gram fiber, 4 grams sugar, 0 grams protein

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Balance

Balance Is the Key to Success In All Things

When it comes to your health, the quote "Balance is the key to success in all things." comes to mind. This is especially true when it comes to nutrition! Let's look at two examples: water and food. Water A large percentage of our body is and should be water and most all things in our body need water to work. Too little water results in dehydration and too much water can result in issues like, hyponatremia as a result of flushing sodium from the body, which can be dangerous and even deadly.

The same holds true for food and food is literally fuel for the body providing calories (aka energy). Too few calories can be damaging to our health and too many calories adds excess weight which overtime can lead to obesity, heart disease, etc... When it comes to food the idea of balance holds true even when we breakdown nutrition into nutrient groups: carbohydrates, protein, and fats - each nutrient plays integral roles within the body and too little of any particular nutrient overtime can negatively impact our health.

For example - protein helps build muscles, nerves, etc... without it overtime muscle mass would decrease and our body won't work the way it should. My tip of the week is when it comes to food and water is think about balance.... Investing the time to plan your meals and balance your food intake will help your overall health and well-being. If you need help striking that balance, work with a registered dietitian, you can find one near you at www.EatRight.org.  

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