Tag Archives: Nutrition

What are those dang new healthy recipe items any way? 4 of 10

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New to healthy eating?

You are probably like I was in the beginning of my healthy eating journey.

I would download and print off recipes that sounded great but there would be items I had no idea what they were much less able to pronounce.

Then trying to locate them was like pulling teeth.

Well, I’m going to list them for you on the next few post, and try to explain what they are, where to find them, how to make at home if it’s possible and even how to pronounce them as well!!!!

09452072-CB44-4077-B563-54DAA466789BHere we go with #4

4. Polenta – is basically when you boil cornmeal in water until it becomes a grit like consistency.  You can serve it creamy or let it cool then bake, grill, or fry it.  It’s also gluten free and originally associated with Italy, France, Switzerland and Romania.img_1343-1.jpg

I love buying it from the store already made, slicing it and cooking with a little of my instant pot veggie broth and adding to my cooked beans.  I have purchased it both at Walmart and Kroger in the pasta section.  You can also buy it at amazon as well.  It taste just like beans and cornbread but much healthier for you.

Here is a great recipe that uses polenta that is a must try using this  non cheese sauce instead of parmesan.

Come check out my Facebook page Healthy Hippie Katbirdgirl.

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What are those dang new healthy recipe items any way? 3 of 10

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New to healthy eating?

You are probably like I was in the beginning of my healthy eating journey.

I would download and print off recipes that sounded great but there would be items I had no idea what they were much less able to pronounce.

Then trying to locate them was like pulling teeth.

Well, I’m going to list them for you on the next few post, and try to explain what they are, where to find them, how to make at home if it’s possible and even how to pronounce them as well!!!!

Here we go with #3

3. Tamari – a gluten free soy sauce made from the by-products of fermented soy beans but with out wheat.  It’s specifically a Japanese soy sauce made from the by-products of miso paste. It’s also is darker, richer tasting, more balanced and not as salty as soy sauce. It’s used in stir-fry’s, marinades, and in dipping sauces. They even have a low sodium Tamari that I use.

I love using it in any recipe that calls for soy sauce. If you haven’t tried making Carrot  Dogs, you really need to. They are so yummy and better for you than “carcinogenic” hot dogs.

Check out “The So Abby Show” on this video on a great explanation about Tamari.

Come check out my Facebook page Healthy Hippie Katbirdgirl.

What are those dang new healthy recipe items any way? 2 of 10

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New to healthy eating?

You are probably like I was in the beginning of my healthy eating journey.

I would download and print off recipes that sounded great but there would be items I had no idea what they were much less able to pronounce.

Then trying to locate them was like pulling teeth.

Well, I’m going to list them for you on the next few post, and try to explain what they are, where to find them, how to make at home if it’s possible and even how to pronounce them as well!!!!

Here we go with #2

2.  Miso a traditional Japanese seasoning produced by fermenting soy beans with salt and koji (the fungus Aspergillus oryzae) and sometimes rice, barley, or other ingredients. The result is a thick paste used for sauces and spreads, pickling vegetables or meats, and mixing with soup stock to serve as miso soup, a Japanese culinary staple.

Miso is a healthy addition due to its great source of copper, manganese, vitamin K, protein, and zinc.  It is also rich in enzymes because of the fermentation process and enhances the beneficial bacteria in the food.

I have ordered both the white and red miso online through Amazon. I have seen it at our local organic grocery store, Whole Foods and Trader Joe’s as well. If you have a local Asian market, you may be able to find it there as well.

I use it in Dillon’s “non-cheese” sauce I make every couple of weeks and also in the following recipes; The Best Instant Pot Vegan Cheese SauceRoasted Vegetable Lasagna and Hearty One Pot Miso Soup.  It’s great to add to both your vegetable sauté and also as a glaze on your roasted vegetables as a salt alternative.

Come check out my Facebook page Healthy Hippie Katbirdgirl.

What are those dang new healthy recipe items any way? 1 of 10

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New to healthy eating?

You are probably like I was in the beginning of my healthy eating journey.

I would download and print off recipes that sounded great but there would be items I had no idea what they were much less able to pronounce.

Then trying to locate them was like pulling teeth.

Well, I’m going to list them for you on the next few post, and try to explain what they are, where to find them, how to make at home if it’s possible and even how to pronounce them as well!!!!

Here we go with #1

tahini1.  Tahinia condiment made from toasted ground hulled sesame seeds.  It’s served as a dip on its own or as a major component of hummus, baba ghanoush, and halva. Tahini is used in the cuisines of the eastern Mediterranean region, from the Balkans, Caucasus and Middle East to Northern Africa.  It is also widely used in Chinese and South East Asian cuisine, notably Vietnamese cuisine.

It has more protein that milk!!!! Can you believe it?  It’s high in vitamin B which is great for your brain and energy!!!  It’s also high in vitamin E, iron, magnesium, and calcium.

It can cost from $6.00 on up so it’s a great item to make at home for cost savings.  I have purchased it online at Amazon and also vitacost.  Trader Joes & Whole Foods carry it as well.

Here is link to one of my favorite food bloggers on how to make it at home.logoShe also has a great recipe with Tahini as one of the ingredients over at the Fork over Knives website for “No-Tuna” Salad Sandwich.

Come check out my Facebook page Healthy Hippie Katbirdgirl.

Quick Easy Veggie Broth

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Well, I did my first YouTube video upload. It’s a quick picture video of how to make Veggie Broth in and Instant Pot. Don’t be too critical, it’s my first attempt. I did a cool theme that makes it look like an old movie from my time, the 70’s! 😄👍 Hope you enjoy.

Great Green Northern Bean Dip

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green dip

I have put together a recipe that we really love. Wanted to share with you. It’s good on chips and crackers as a dip and also as a topper to anything you would put sour cream on.

Great Green Northern Bean Dip

  • 1 14.5 ounce jar Marinated Artichokes (drained and rinsed)
  • 1 15 ounce can of Great Northern Beans (drained)
  • 2 Avocados cut up
  • Fresh Spinach about 1/2 cup or handful
  • 1/4 cup Cilantro
  • 1/2 cup Pico de Gallo (I used my homemade)
  • 2 tablespoons Pure Maple Syrup
  • Juice from 1 lemon
  • 1/2 teaspoon white pepper
  • 1/2 teaspoon cumin
  • 1/2 teaspoon salt (I use Pink Himalayan Salt)

Add all ingredients to a food processor and mix well. You can add more salt to your taste.  Come check out my Facebook page Healthy Hippie Katbirdgirl.

Nutty Grain Copycat Smoothie

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Nutty Grain Copycat Smoothie

Ever have the Nutty Super Grain at your local smoothie store?  I have come up with my own gluten free, dairy free healthy version which turned out awesome.  I had to share my creation.  My husband is so in love with this and it sure saves us a whole lot of money.

1 cup sweetened almond milk (I love the Califia Farms brand)

1 frozen banana

1 tablespoon cacao (if you like dark chocolate, you could add a few dark chocolate chips as well)

1 to 2 tablespoons local pure honey

2 tablespoons gluten free brown rice protein powder

2 tablespoons any nut butter of your choice (I like using my homemade almond butter, my husband’s favorite is peanut butter)

1/4 cup fresh apple juice (I prefer Fuji apples)

2 tablespoons freshly ground flax seed

1 to 1 1/2 cups crushed ice

I add all ingredients except honey & ice in a Nutri-Bullet  and mix.
I then add the honey so it won’t stick to the side & the ice until it’s at the consistency of your liking.

I have added a pinch of Himalayan salt when using all natural nut butters that don’t have salt already added.

 

 

Nutty Natural Nutella & Ice Cream

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Nutty Natural Nutella & Ice Cream

 

In 1977/78 I lived in Europe for a year with my family and was introduced to Nutella.  They used it as a spread on toast and sweet breads for breakfast.  article-2639203-1E36C97D00000578-96_634x847Oh my…..what a wonderful thing.  I only got to enjoy it for that one year  because we moved back to the states.  I remember the first time seeing it on the grocery store isle in the states and I couldn’t wait to tastenutella that delicious nutty chocolate spread again after so many years. Now, it’s one of my and my daughters favorite snacks.  Since my food choices have changed in the last year, Nutella is a big NO NO, which makes me very sad.   I decided to try to make my own Nutella and make it nutritious!!!  This was a challenge that I was determined to do so I could have my nutty snack again.  I searched the internet for great recipes and finally after experimenting, came up with one that I absolutely love and wanted to share with you.

After I made it a few nights ago, I realized that since I’m gluten free now, I didn’t have any bread at home to spread it on.  I had been wanting to try banana ice cream for ever and thought, what a great thing to put together, my homemade Nutella and banana ice cream.  OMG…..this will be my go to healthy snack for sure.  Here are both the recipes:

Nutty Natural Nutella:

img_03151 cup Hazelnuts (roasted on 250º for 15 minutes, until the skins start to come off)
1 1/2 Tablespoon Coconut Oil (measured melted)
3 Tablespoons Cacao Powder (you can also use organic cocoa powder)
1/8 Teaspoon Sea Salt
1/2 cup Canned Coconut Cream 
1/3 cups Organic Grade B Maple Syrup
1/2 Tablespoon Vanilla (I used my home made vanilla)
1 to 2 Tablespoons Local Honey (optional)

Add your hazelnuts to your food processor.  Process until you start to have a consistency like peanut butter.  You may have to scrape the sides down a few times.  While it’s mixing, add your Coconut Oil and mix well.  Stop to add your cacao powder, salt and canned coconut cream (you can use canned coconut milk as well, just make sure it’s full fat and put in the fridge over night)  and mix.  While it’s mixing pore in your maple syrup and vanilla.  Mix until it’s all mixed in and you have a smooth thick texture.  I added 1 to 2 tablespoons of honey at this point as an added sweetener and to help it not be as thick.  I wanted it to pore onto my ice cream.  You may want to keep it thicker to use as a spread.

Nutty Natural Nutella Ice Cream:

image2 Banana’s cut up frozen
4 Tablespoons Home made Nutty Natural Nutella (see above recipe)

Cut up 2 banana’s and place in a freezer bag and freeze for a few hours.  After frozen, add them to your food processor and blend until creamy.  You may have to scrape the sides down a few times.  Add your Nutella and mix until smooth.  (You can play with the amount depending on how chocolaty you want your ice cream) Put it into a container and put back in the freezer.  If you want soft serve consistency, only freeze for about 5 minutes.  If you want it like ice cream, freeze it longer.  I froze mine over night.  I pored the remaining home made Nutella on top but you could top it with your favorite item like carob chips, nuts, or berries.  Hope you enjoy as much as I did.

 

Skinny Chocolate Smoothie

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I found a recipe for a Chocolate Peanut Butter Coffee Smoothie and wanted to try it with a twist.  Here is my recipe with out the coffee ( I don’t like cold coffee drinks).  I changed it a bit and boy is it good.  Taste like a chocolate shake!!!!  I told my husband and daughter the ingredients and they said I had really lost my mind.  Well I did it and proved them wrong, they all work wonderful together and have made a great smoothie for me to keep making.

1 cup unsweetened home made almond milk (recipe here)
1/4 tsp vanilla
1 tablespoon almond butter (or peanut butter)
1 tablespoon ground flax seed
1 tablespoon protein powder (I used – Gluten-Free Rice Protein Powder)
1 tablespoon honey (could use pitted dates or any sugar substitute)
1 tablespoon cacao (or cocoa)
light sprinkle of himalayan pink sea salt
1 tsp melted coconut oil
1/2 banana

Mix all ingredients above then add about 12 oz crushed ice slowly until you get it to the consistency you desire.  I used a NUTRiBULLET which has been a great purchase and not too expensive.

You could add coffee as well if you like Frappuccino’s!

I have my protein, omega-3, lignans, fiber, antioxidants, potassium, vitamins, good fats, natural sugar, immunity builder, and no dairy for my IBS trigger!!!

My Healthy Journey

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health_is_a_journeyThis past spring, I finally was just so tired of my Irritable Bowel Syndrome I had been dealing with ever since I could remember, I got online and did research on what I could do about it.  All my doctor told me to do was drink lots of water, try not to get stressed, take some sort of fiber and watch my fried food and sweet intake.  He wanted to prescribe medication as well.  I don’t like taking medication much less Tylenol so that was out of the question.

I decided to try a detox from Dr. Oz that I found on his website that was supposed to help with ibsIBS symptoms.  I tried it and by the first week my IBS symptoms were gone.  I have kept doing research while doing the 10 day detox and changed my diet to remove any gluten, dairy and sugar after the detox.  I also added a probiotic to my diet, pill and natural (fermented food, kombucha, etc.).  I also removed all drinks other than water drinking as much as I could.  I was amazed on the complete change in my body and how good I felt and slept.

leaky-gut-diet-480x480I started digging more and more and wow, what I have found has been such a life changing experience.  This has not only encouraged me to continue in my knowledge in what we put in on our body effects us, it has given me a desire to tell others and encourage them as well.  I started a Facebook group with local friends and family to help and encourage each other.  I see that there are lots of people out there that want information on health for all kinds of reasons.  I decided to start a Facebook page to see if I can help and give encouragement to more people as I learn. Facebook Page

I have also made changes in my make up, lotion, shampoo, conditioner, soap, deodorant and cleaning products.  This is a slow process but has been very fulfilling knowing that I am allowing my body to slowly start healing and being what God intended it to be.

After a few years of research, I have completely changed to a Whole Food Plant Based way of eating now.  I decided to really dig in and take a course in nutrition and ended up on going through the T. Colin Campbell Center for Nutrition Studies through eCornell.  I finished the 3 courses on August 1, 2017 and have a certificate in Plant-Based Nutrition now! 🙂

I will be adding websites, notes, recipes, videos and what ever research I find to this blog and also on my Facebook page.  Come join me if you would like to walk with me through this new journey with me.