#i’ve cut crisps out of my diet and i don’t add salt to my food. please clap. i’m miserable

[laurenconraddaily]

What Lauren Conrad Can’t Live Without

If you’re like us, you’ve probably wondered what famous people add to their carts. Not the JAR brooch and Louis XV chair but the hairspray and the electric toothbrush. We asked Lauren Conrad — whose brand, Lauren Conrad Beauty, launched this fall and just expanded to skin care — about the coffee maker, hair clip, and wine she can’t live without.

Kristin Ess Full Size French Pin Set $12

I’ve worked with Kristin since I was 20 — she’s amazing and her whole line is literally the only thing I use on my hair: her shampoo, conditioner, stylers, everything. My hair is pretty thick. After my first pregnancy, it all fell out. I’ve been able to hang on to a lot of it this time around, but it still has changed a lot. Kristin explained to me that the texture of your hair changes every seven years and it changes during pregnancy. So mine has become a bit thicker — I have a lot more hair than I did before — with more of a natural wave to it. I recently grew it long enough to really do a top knot again, and this French pin makes that so easy. It doesn’t cause breakage like an elastic can. I use it every single day. Even if I’m not wearing my hair up, when I get home at the end of a day, I twist it up when I walk in the door because I live with a one-year-old hair puller. I don’t even look in a mirror to do it.

$12 at Target Buy

Kinto 4 Cup Brewer Stand Set $188

The first thing I do every morning is make coffee at around 6:30. Years ago I had a Keurig in my kitchen, and when one of my husband’s best friends stayed with us, he very kindly said to me, “If I sent you more ecofriendly ideas for coffee, would you be open to them?” He got me thinking. The next weekend we were going up the coast for a wedding and we stopped in this small boutique, where I saw this little coffee maker. I was like, “Oh, this is so beautiful.” It doesn’t require anything, including filters. I got it and have used it ever since. There’s a whole process to it: I grind my own coffee, and in order to use this, you need a more coarsely ground coffee. Then I pour a bit of boiling water over it, let the coffee bloom for a minute, then pour the rest in and watch it make my coffee. It’s definitely more involved than a regular coffee maker or a Keurig, but I actually think it makes a nicer cup. It looks better on your counter, too, and best of all, it’s a little nicer to the Earth. Mine has held up for a few years. We did have to replace one piece because my husband dropped it while washing it, but other than that, it has really lasted.

$188 at Huckberry Buy

Kirkland Signature Organic Virgin Coconut Oil $16

I love this one from Costco because it’s a really good value. I do use it to cook, but I mainly use it for baths. At the end of the day, after we put the boys down, I try to take a 20-minute bath. It’s my end-of-the-day thing — I usually have a glass of wine in there, too. And I always put a bit of coconut oil in the bath while it’s running. The last thing I want to do is apply moisturizer after a bath because I’m so relaxed and tired, so putting coconut oil in there keeps my skin nice and hydrated.

$16 at Costco Buy

$23 at Amazon Buy

Health-Ade Pink Lady Apple Kombucha (6-Pack) $30

Instead of having a coffee in the afternoon, I’ve switched to having kombucha. It’s better for digestion and whatnot. I have a fridge stocked with kombucha, that’s how much I drink it. I treat kombucha almost like I would beer — I have my go-tos, but I like trying different ones, and I always come back to my favorites. This is one of them. I found it at my local grocery store. It’s sort of a middle-of-the-road one in terms of sweetness, for when I don’t want anything too sugary. It’s tasty. If I don’t want to try something new, I go for this because I know I’ll enjoy it.

$30 at Health-Ade Buy

Philips Avance XL Air Fryer $300

I mainly use it to reheat things. For example, if I’m making a batch of waffles, I’ll freeze the extras, then pop one in when I want it. The air fryer defrosts and crisps it up. It also brings leftover fries back to life, which is honestly enough of a reason to own one. This model is the newer version of mine, because when I went to look up mine, I only found used ones on eBay. I guess I’ve really had it for a minute. But mine is still working well, I don’t have a reason to replace it. I got it about two years ago when I was pregnant. Some woman at a talk about how to healthily feed small children said we all needed to get an air fryer because it makes things so easy. Recently I did a Zoom wine date with one of my good friends and she texted me that she was running late; she was like, “I just finally unwrapped my air fryer from Christmas.” I responded with a short novel about my air fryer, outlining everything she needs to do and try. I’m obsessed with it.

$300 at QVC Buy

Sweet Laurel: Recipes for Whole Food, Grain-Free Desserts $28 now 25% off $21

Our whole family is dairy-free. We have been for years. My oldest son is actually lactose-intolerant, but we’ve all struggled with dairy, so we just cut it out of our diet. Cutting out dairy is pretty easy, but it becomes a challenge with baking. Sweet Laurel’s recipes are all dairy-free; she’s also grain-free, so it’s all almond flour. The main ingredients she uses are almond flour, maple syrup, and Himalayan salt. All of her recipes are really easy, too — I pull out cookbooks for dessert a lot, but sometimes recipes have so many steps that I get overwhelmed. The last thing I made from here was a strawberry cake for my son’s birthday. I handed him the book, told him to pick what he wanted, and he chose that. It was dyed pink with beets. You don’t taste them, they just made the whole cake pink.

$21 at Amazon Buy

Juice Beauty Green Apple Peel Full Strength Exfoliating Mask $48

I love a mask that gives me instant results. I don’t have very sensitive skin, but when I take this off, my face is bright red. It does burn a little, but I don’t mind. I really feel like it’s working. I only use it once a week — I do it at night and the next morning I wake up and my skin feels great. It’s a nice refresher and takes away that dull feeling I can get. I’m trying to do as much as I can at home — I haven’t been able to get facials or see any specialist — and this is the closest I’ve gotten so far to instant results.

$48 at Dermstore Buy

$48 at Ulta Beauty Buy

Eden Brothers Organic Roma Tomato Seeds $4

We started gardening this year as a way to pass the time. I’ve gotten really into it. I mean, it’s definitely taking over our yard, which is pretty small, but it’s really fun and strangely rewarding. When I went to buy seeds, Eden Brothers had the best selection. We’re growing green beans, tomatillos, raspberries, blackberries, onions, lots of tomatoes — cherry, heirloom, and Roma tomatoes — corn, and pumpkins. Oh, and lots of herbs and stuff, too. We harvested our first corn not long ago. It was weird. The flavor was good, but I don’t know, I’m still learning. I think it maybe was overwatered. I thought gardening would be simple — it’s not, but it has been a really fun hobby. I’m sure I’ll get better with time. My 3-year-old son goes out with me every morning to check the garden. He’s way more inclined to eat something off the vine than he is off a dinner plate. And I love that he gets to see where food comes from at a young age.

$4 at Eden Brothers Buy

Avaline White Blend $20

When I heard about this wine, I was really curious. Katherine Power, one of the founders, is always coming out with different brands and she always does such a nice job with her launches. I don’t like when wine is too sweet or fruity, and I prefer organic wine — if it isn’t organic, I tend to get a headache. This one tastes amazing and has beautiful packaging. I like their white wine best; I actually just ordered a whole case.

$20 at Wine.com Buy

Lauren Conrad Beauty The Lip & Cheek Tint $20

My first pregnancy, which was four years ago, was honestly the first time when I was aware of what I was putting on my body and the effects those products could have. I transitioned all my products to clean and vegan, but I hated feeling like I had to compromise — I wanted clean lipsticks with staying power that had really great pigment and felt good. One of the reasons why I came out with my brand now, as opposed to a few years ago, is because I decided if I’m going to do a beauty line, I want to do it correctly. Everyone involved with my line really stays informed on ingredients and the market, so we can create products you can feel good about using. A multitasker is our target customer because I’m one myself. This tint is one of my favorite products for that reason. I use it every day throughout the day. It’s something you can apply to a bare base, you can layer it over light makeup and build it up. It’s about whatever works for you.

$20 at Lauren Conrad Beauty Buy

[bmwiid]

The Diet Plan

So I’ve been reading a lot about working out as I have a gym membership I don’t use that my job pays for. 

However, the one thing that I see a LOT is that working out is like, a tiny part of weightloss. I keep seeing “you can’t outrun your fork” which... damn. I never had to diet before, and I really think that this is going to be hard for me - I have a super addictive personality and I binge eat. I don’t cook, I have very little time to prep meals and even less money for ‘healthy’ foods. 

The gym is an easy option for me because it’s free. Time will be a fucker, but at least I don’t need to spend money. 

However, if it’s true that diet is 90% of weightloss, then... I gotta change my eating habits. I’ve also been diagnosed with hyperthyroidism which I’m getting treatment for, but this has caused a big weight gain for me. It also means I’ll need to cut out / back on some things that I didn’t expect (broccoli?! cauliflower?! GLUTEN??!)

So today I made a couple of pages in my bullet journal. I did a weightloss tracker, a meal diary and a meal ideas page. Because gotta plan, baybeeeee!

But I need some help and feedback here. Money is 100% an issue here - I need to be able to pay the bills more than I need to lose weight. So these meal ideas are more LOW PRICE 1st and LOW FAT 2nd?

1: Coleslaw! This is a great recommendation for me, because I LOOOOOVE ‘slaw so much. I could eat it forever. So the recipe I will be trying is:

cabbage (green and red), carrots, red onion or sweet onions and a homemade dressing. I’ll be using what some shops here call ‘ugly’ veg, so it’s not gonna be organic, but it’ll be cheap as hell. The dressings I’ll be making will be a ‘creamy’ one with low fat Greek yogurt, lemon juice, and salt and pepper. The other one will be a ‘asian’ one I saw with soy sauce, cider vinegar and chili powder. Also I will be using a store bought honey mustard dressing but the low fat option. I also plan on actually measuring these out, because I fucking suuuuuck at portion control. 

2: Salads! See above. I’ll be using the same recipe as above but will add lettuce, spinach and peppers. I’ll use the same dressings, although I will try a balsamic one too.

3: Soups! Real basic veg soup - turnip, carrots, parsnips, onion and stock. Adding lentils for protein - I read that those are good for bulking up soups and also a good way of getting protein. I’m not a vegetarian but I don’t eat a lot of meat - it can be a little expensive and I am super picky. I’ll also be making a potato and leek soup but I read that potatoes aren’t probably aren’t that great for weightloss. 

4: Pasta! Going to try either wholegrain or gluten free options here. I’m not super sure which would be best for me - I don’t NEED to go for the gluten free option but it might help with the thyroid? I dunno. Topping options will be tuna with greek yogurt, lemon, salt and pepper. I think I’ll also have a low fat tomato sauce. I’ll also use the coleslaw I made too. 

5: Baked Potatoes! I think I’ll have this as a ‘cheat meal’ because I have been reading that potatoes are either considered super bad or not too bad, and I just don’t know what is right at this point. I’ll top this with the tuna, coleslaw or a measured portion of cheese and butter. 

SNACKS: This will murder me. I am a snack fiend. I don’t eat meals normally, I’ll just snack all night. However, healthy options I plan on using are:

Tortilla Chips - apparently these are less fattening that regular crisps. I’ll try the plain option. This should knock the cravings out.

Fruit Ice Poles - I don’t eat a lot of ice cream, but having this as an option will be nice.

Pretzels - another apparently healthier option. Note - I don’t think these are HEALTHY, I think they are the best of a bad lot. I don’t want to cut snacks out completely as I think I would crash so hard.

Popcorn - I love popcorn! Also, I think that you can add so much to it to make it taste amazing. I really want to try wasabi powder on popcorn! 

I use sweetener? Is this worse than sugar? I don’t know. I use it in my fruit teas. I drink diet sodas already so thats okay I guess. 

Can anyone suggest other cheap healthy options? I also HATE TOMATOES. 

[mental-health-advice]

Don’t know if this is the right place to ask, sorry. When I was younger my parents gave up trying to get me to eat vegetables because I hated the taste of them. Now as an adult I want to eat more but psychologically something is stopping me and I think it’s because for like 25 years I just have refused. I’ve tried eating more like mashed potatoes and tinned tomatoes and lettuce but I find it difficult to eat vegetables. I also have ocd and sort of think vegetables are dirty. What do I do?

Hi there!

When I was a child I was very like you, I refused to eat any vegetables and was also quite picky about fruits. As I’ve grown up, I’ve been better but honestly I just don’t like fruit and vegetables that much at all, so I’ve struggled with trying to eat healthily but also with a bit of variety so I’m not eating the same couple of vegetables I know that I like again and again. For you, it seems with your OCD and thinking veg is dirty that there is some other issues that we could try and address to help. 

Some advice on the actual foods here is that there are a couple of was to eat vegetables without it really feeling like it. For me, there are three main things I go to when I’m trying to eat healthier: soups, sauces and smoothies. Soups are a great way to get veggies in especially if they’re blended. Sometimes the texture or isolated taste of a vegetable you won’t like and wont eat alone, but if you make a soup and blend it you will actually like it. 

For example, if I ate a mushroom I would honestly feel sick with both taste and texture. But, my mum taught me to make a garlic mushroom soup and it’s blended and smooth - the garlic overpowers the mushroom, and I can also season with salt, pepper or anything else and it is now my favourite soup. Tomato soup, lentil soup, vegetable soup etc are good ones to blend and add some seasoning to. 

With the sauces you can make a pasta dish or a meat dish and make your own sauce from scratch and again blend it -  some jarred sauces are high in sugar and salt etc. so if you’re going for health this might be something fun to try. Also adding some veg that you know you like - maybe onions/tomato/cucumber - and cutting it really fine could help. With the smoothies, have a look online and there are a lot of fruit smoothies which also include veggies in it - quite a few of the innocent brand smoothies have veggies but again you can also try and make your own if you have a blender! 

One of the good things about making your own things (if you can) is that you’re also getting to wash your food and handle it so you can feel reassured it’s clean. If you are able to, buying organic and knowing it’s free from some of the chemicals they use in some farm fertiliser might help you if that particular thought is holding you back from trying some new fruits. 

I think another good way to address this is perhaps with some mind work, so for example thinking to the reasons as to why you’re feeling this way. Do you have bad memories from being young and your parents trying to force you to eat veg (I know I had many fall out with my parents over it), do you maybe feel that because your parents stopped trying maybe you feel you don’t really have to eat veg or like them, do you think that there might be some other issue and for you making yourself eat vegetables will help give you some control or be another way to deal with that issue? 

If you can identify these, and perhaps some other issues you have around eating veg, then you can start to question your default thoughts and try and make some positive reframed thoughts. I also think that not putting lots of pressure on yourself here is a good thing, and I would recommend maybe approaching it in a fun way? Maybe make a review journal or even a funny tik tok/video diary to share with your friends and you can try veg and rate it - remember you don’t have to like everything! If you don’t like it, I don’t think that it will be doing much good for you in trying to create a positive mindset for branching out to try new veg. 

Also, have a look on instagram and tumblr at healthy food accounts. They often make veggies into less veg like food - like noodles from zucchini and different vegetables into crisps etc, and might give you some food inspo. At the end of the day, you’re in this to make your diet better and that’s a good thing; if you feel you’re being impacted a lot by this, perhaps if you’re able to speak with a dietitian or a pharmacist or a GP they could give you some more sciencey and medical advice as we’re not professionals at the blog unfortunately. 

I hope that you have found this helpful, and I hope you get to a place where you can start to eat a bit healthier and enjoy eating your veg. 

Take Care,

Hollie  

[muke-ro-wave]

So recently I’ve been losing weight and I just thought I’d tell everyone what it is that I’ve been doing differently because honestly it’s not that much!!! It’s a slow process but I feel like weight loss should be as it should be sustainable.

I still go to restaurants and fast food places. I still drink alcohol and fizzy drinks.

You may be thinking ‘what the fuck no that’s all wrong’

I believe weight loss should be a lifestyle change instead of a ‘diet’.

Craving chips (fries for all of you Americans)? Fckn great, have some!! But make them yourself - a great way I do this is I cut maris piper potatoes into chip shapes, put them in a bowl with no more than a tablespoon of rapeseed oil that I sometimes infuse with rosemary, then I either put them in the oven for maybe 40 minutes, checking and turning them after like 20 minutes, or I put them in the air fryer for 16 minutes at 160 Degrees Celsius and then I turn it up to 190 degrees for 3 minute bursts to get the crispness!!

Craving pizza? Fckn amazing you go have some, but make it yourself. I’m not sure on exact measurements, but you can make a base in a pan out of just self raising flour and Greek yoghurt (get the 0% fat one)!! Then add toppings you want, but just be sensible with it. Have cheese by all means, but keep it minimal and top it with like cooked chicken or veggies - whatever you want, but just try to keep it healthy!!

Want a glass of alcohol? Yes go you, but try to limit it to one or two medium/small glasses. Or if that’s not possible, limit it to only one day in maybe a 2 week period that you can drink. Just be sensible with it.

Want a packet of crisps/chips? Ooooh go on then, but try to have healthier alternatives to them instead, like maybe baked versions (walkers do some v nice ones!) or like PopChips or something like that. OR you can also make your own (but they’re very fiddly and need to be eaten essentially straight away!). The way to do this is: thinly slice some potatoes, lay some greaseproof paper on a microwaveable plate, and lay the potatoes on it so they’re not touching (or they fuse together), brush with a thin layer of oil (I tend to add a little bit of salt here too) and put it in the microwave for like 30s (it depends on your microwave). Once they’re done, turn them over, another thin layer of oil on each one and a little bit more salt if you want it, and another 30s. You have to keep turning them over after every burst, but within a few minutes you’ll have some crisps/chips and you’ll know exactly what went into them!! You can also look up some other flavours to put on there (e.g. bbq) - they should just be herbs and seasonings so shouldn’t be too calorific but keep it in mind!

Craving a lasagne?? Ooooh go on, we all love a cheeky lasagne, but again, make it yourself! Make yourself a bolognese sauce (maybe use vegetarian mince if you want to be super careful here), make your own béchamel sauce (it’s just butter, flour and milk), and instead of using lasagne sheets, use thinly sliced butternut squash!! I sometimes find that the butternut squash doesn’t cook well in the oven when you’re baking the lasagne, but put it in a bit of water in a microwaveable pot and give it like minute long bursts until they’re soft - they don’t have to be fully cooked here, just enough that they will cook when the lasagne is in the oven. Again, use cheese by all means, but be sensible with it!!

Want to go to a restaurant with friends or get takeout? Go on then, be cheeky!! Just limit it to maybe once or twice a month maximum and try to choose some of the healthier options on the menu! E.g. instead of getting fries, get sweet potato fries!! They’re just as good as normal fries :)))

The other thing I’m doing more of is just walking!! I used to think I was doing a lot more than I was (I was probably doing a maximum of 2.5k-3.5k steps a day on average) until I got a fitness tracker (you don’t have to buy a watch, most phones should have pedometers built in at this stage). I set my daily goal to 3k steps, which I know isn’t a lot compared to the 10k you’re meant to do a day, but it’s a start and it’s a lot more than I used to do! Soon I’m going to raise the goal to 4K steps a day, then 5k and so on!! You don’t need to start at 10k steps a day, work up to it and make it achievable. There’s no better way to become discouraged than to set your goals too high. I just walk to more places now - weekly I have to go into a few cities over and instead of just driving, I get the train then walk around when I’m there. I’ve found that I can get 5k steps in before it’s even hit 10am!!

The other thing is to make exercising fun! Go to a Zumba class, do something that’ll make it fun for you!! Can’t work out every day of the week? You’d have to be a machine to do that! Start with an hour one day of the week, then do that twice a week, three times a week, etc. But make sure to give yourself 2 rest days minimum a week, especially when starting out. Muscles get tired too! And on days where you don’t work out, maybe just try to decrease your carb intake! By all means still have it, but maybe instead of a sandwich with two slices of bread, make yourself a stuffed pitta!! Just as tasty.

The changes don’t have to be major, and it’s not a diet, it’s a lifestyle change, and that’s why it’s the small things that make the differences. Don’t set your goals too high, I set my step goal at 3k because I knew I could do that daily, so every time I checked and I was over my goal, I would become happier for a while because I was proud of myself for doing it!

Dont lose hope, my lovelies. It’ll start working out for you ❤️

[mattpajak]

Nutrition: Exploring Food Sensitivity

Overview

I’ll just start by saying that I’m not a nutritionist, however, the experience that I will share will have takeaways that you can hopefully use to keep your body feeling good.

Back in May, I visited a doctor who ran a quick food sensitivity (food-allergy) check on me. A friend of mine had recently retooled his fridge by removing certain foods from his diet that he had sensitivities to, per the check, and noticed a drop in weight (as a result of reduced inflammation), stable digestion, and an increase in general well-being and energy. I didn’t seek this check, however, I was curious based on his feedback and was presented with the opportunity, so despite not having any glaring issues, I went down the rabbit hole.

Initial Evaluation

After about 5 minutes, the doctor had given me a laundry list of foods to avoid because I may have sensitivities. Now, again, my body didn’t present any glaring issues and at the time I subjectively reported feeling good. So, when the doctor told me that I should try and avoid dairy (which I had largely cut out anyway), chocolate, peanuts, cashews, seeds, gluten, chicken, oranges, corn, and eggs, I was heavily skeptical.

I had replaced dairy chocolate milk with chocolate-almond-cashew milk about two years ago and I drank that regularly. Both cashew and chocolate came up as potential sensitivities. Was it not enough to cut back on the dairy? I ate a lot of eggs and eggs are an ingredient in a lot of things I eat. So, no more eggs? Come on, chicken? I don’t eat it all the time, but I love fried chicken, and what about grilled chicken thighs? I’ve always been told chicken breast is one of the best lean proteins for you. Well, apparently not for me?

I made the decision that I would do my best to avoid the foods that came back with potential sensitivities for a 2-week period. I would say that I was at least 90% compliant and any of the 10% that wasn’t compliant was a result of a small-trace of a food item that was used as an ingredient in something I ate.

What did I eat for 2 weeks?

The first trip to the grocery store was a long and frustrating one. Finding an attractive gluten-free bread isn’t easy. Finding an attractive gluten-free bread that wasn’t made with egg is near-impossible. I arrived at a gluten-free cinnamon-raisin swirl bread (it actually wasn’t half bad). I also found that many of the foods I was targeting for healthy snacking were made with sunflower seed oil (seeds came up as a sensitivity).

Ultimately, your best bet for snacking with heavy-restrictions is food that doesn’t have a ton of ingredients. For me that was a homemade trail-mix with lightly-salted almonds, raw walnuts, dried cherries and honey-roasted pistachios. Lara bars were a necessary discovery (most are made with 4-7 ingredients only). Peaches and cherries are in season. Green pea snack crisps are inexpensive, made with only 6 ingredients (and you can pronounce them all), and the cracked and spicy black pepper ones play well with an almond butter, pecan, and honey sandwich on the aforementioned gluten-free cinnamon-raisin swirl bread.

A steak prepared with onions and cilantro, a side of tomatoes w/ balsamic vinegar, and a sweet potato w/ pecans and honey. 10 total ingredients on this plate.

When it came to meals, I could still work with steak, pork, fish, rice, sweet potatoes, and avocados. In tandem, there were plenty of onions and peppers chopped, tomato, brussels sprouts (I did not know there was a third ‘s’ in brussels before spellcheck), and of course, cauliflower.

Unfortunately, no non-dairy ice cream made the okay list, so I pivoted to frozen fruit bars (also very few ingredients) for dessert.

Results

The first result was weight-related and as it was explained to me, foods that you have sensitivities to create inflammation in your body (add weight). It shocked me none to see the volatility in both directions during and after the two-week period.

The green lines represent the start and finish of the 2 week ‘food evasion’ period.

After two weeks of the great food evasion of 2020, I was down 2.6 lbs. (without modifying my physical fitness or sleep patterns). Mind you, I had monitored my weight on daily basis for 2 months prior to this and had weighed in consistently between 188 and 192 for at least a month. I broke the two-week evasion with a pizza, because I love pizza, and weighed in 2 lbs. heavier the next day. Over the course of the next week, I became less rigid with what was going in the fridge and in my body and one week after breaking the two-week evasion, I was up 4 lbs. from the two-week low (also, without modifying my physical fitness or sleep patterns).

The second result was digestion-related and is what made me a believer. Regular digestion came within a few days and at no point over the two-week period was my stomach upset in any way. There’s a difference between the “my body is feeling good,” I subjectively expressed prior to avoiding the laundry list of foods and the “my body is actually feeling good,” that I can say with confidence was a result of avoiding the said foods.

Pulse Test

The doctor provided me with an at-home, easy to execute food sensitivity test (if you’re ever curious). 

The crux of it is that you take your resting pulse (how many beats in 1 minute) with nothing in your system (I opted to do all food sensitivity testing prior to my first meal of the day). Once you are confident in your resting pulse. Put the food item that you want to test in your mouth for 30 seconds and make sure it covers all tastes buds – do not swallow the food item – this is your body’s opportunity to gather all the information it needs on the food item (a significant increase in pulse is your body’s way of preparing to defend the fort). After 30 seconds, keep the food item in your mouth without swallowing and take your pulse for another minute – record your pulse now and note any difference. If you intend to test another food item, do not swallow the food item, if you do not intend to test another food item, it doesn’t matter. Per the above linked article, an increase of 3-4 bpm confirms a food sensitivity. The higher the increase, the more severe the sensitivity. Results from 7 food sensitivity pulse tests below:

Elimination and Moderation

Keep in mind that the following notes and explanations behind them are my own interpretations and not those of a licensed professional.

The combination of the Chocolate Almond-Cashew Milk test and the Milk Chocolate test results revealed to me that the cashew was likely the cause for the pulse spike. As such, I have decided to avoid cashews moving forward. Chocolate did not seem to have much of an effect at all on my pulse, so I will continue to enjoy in moderation.

Parmesan Cheese came back with a +4, so there was a sensitivity to dairy. I had largely removed dairy from my diet anyway, but because the sensitivity is on the milder side, I won’t feel bad about enjoying a pizza from time to time.

My primary bread of choice for quite some time has been sourdough, and that’s mostly because I enjoy the taste – also turns out, it is lower in gluten and easier to digest – who knew? I was pleased to find that my Sourdough Bread test came back with no change in pulse rate. Since that test, I have reintroduced sourdough bread into my weekly rotation.

The Blue Bell Cookie Cake Ice Cream test is the one that is most interesting and unfortunate. Looking at the ingredients list, it shocks me none that I saw a +8 spike in pulse after testing this food. This was one of my favorite ice creams, and after the two-week food evasion, I decided to follow the test with a full bowl. Keep in mind that this half-gallon was half-empty prior to the two-week period, so I had already consumed part of the container. After I ate the bowl, I experienced an upset stomach – a reaction that I had never had previously (both with this particular container and with multiple past half-gallons). After essentially cleansing my body for two weeks, I think that was its way of telling me that it would prefer if I didn’t go back to eating Blue Bell Cookie Cake Ice Cream. Dairy ice cream as a whole will be an infrequent treat for me moving forward, fortunately, there are plenty of non-dairy ice creams out there (that are starting to taste just as good).

Milk, cream, wheat flour, milkfat, butter, eggs, skim milk, high fructose corn syrup, and corn syrup were all identified food-sensitivities for me + the things I can’t pronounce can’t be good for me + what is a natural flavor anyway? Do those grow on trees somewhere?

The last two food tests that I recorded both involved peanut butter as the primary identified-food sensitivity. Both an almond milk-based, peanut butter-flavored Ben and Jerry’s ice cream and a Clif Chocolate Peanut Butter Builder Bar yielded a +4 jump in pulse. From this, I have decided to moderate any use of peanuts or peanut butter and substitute where possible (almond butter has become a new mainstay for me).

I haven’t tested corn, oranges, egg or chicken yet in isolation, though, it hasn’t been entirely difficult to avoid these foods. I do plan to test them, but I have already mentally decided to move forward in moderation with these food items.

It is worth noting that concentration of a food item likely impacts the effect it may have on your body. Eating an egg and eating something made with egg are likely two different things – I would guess that it’s akin to taking a straight shot of alcohol vs. having a mixed drink.

An Aside on Salt

I, like many of you (I’m guessing), have been under the belief that salt is no good for you. As an aside, a conversation I had with the doctor yielded a new lease on salt. It turns out that table salt is the salt that spikes sodium levels and has been attributed to heart-issues (think salt-shakers/salt-packets at restaurants and the stuff fast food restaurants use). My understanding now is that table salt is boiled at a high temperature and stripped of a TON of minerals that are good for you in the process. The good news is that the salt that isn’t bad for your heart and still has all of the minerals is available at your grocery store. Grey Celtic Sea Salt is my new salt of choice, but here is an article on other salts you should look into / use at-will and without fear.

Closing Thoughts

Fortunately, I’ve never needed or explored a popular diet – I know Paleo and Keto have emerged as popular diets in the past few years and obviously, vegetarians and vegans have been preaching largely plant-based diets for a long time. Those diets are one-size fits all, and that’s not how we’re wired – there’s no magic bullet for everyone. The human body is complex and individual to you and that is probably what the past month or so has opened my eyes to the most.

I must make clear that none of the identified food sensitivities were affecting my quality of life. With the knowledge gained, application and observation, I have decided to make some adjustments moving forward.

Objectively, I just want to feel good with regularity. If that means I have to stop eating certain foods and moderate other foods, I’m willing to do that. I would urge anyone at any age to explore what they are putting in their body and how it may be impacting their sleep, energy, and general well-being.

Food is joy and health is wealth – so find a way to enjoy food that keeps you healthy. Your health is your long-term freedom.

[howellrichard]

11 Fridge Must-Haves for Your Vegan Grocery List

Hiya Gorgeous!

Picture this: You just had the longest Monday in the history of Mondays. It’s late afternoon and the gremlin in your stomach is already grumbling, so you open the refrigerator to figure out what’s for dinner. And, yikes, it’s emptier than a water park in winter!

If you can relate to this scenario, join the club! I’ve had my fair share of those omg-my-fridge-is-barren moments. And I don’t know about you, but despite being a two-time cookbook author, putting together my vegan grocery list used to give me mind-numbing brain farts (proof it happens to all of us). But thanks to the tasty tips I’m about to share, I haven’t had any mealtime mayhem in a while!

Welcome to Part 2 of our fridge-stocking series! A couple of weeks ago, I gave you 5 overarching guidelines for shopping, stocking and storing plant-based groceries (check out that post here if you haven’t yet). And, as promised, we’re taking it a step further today…

I’m inviting you into my kitchen to talk about the specific staples I always keep in my fridge. This really is my secret to simplifying and sticking with a healthy plant-based diet! Once I figured out the ideal combo of fruits, veggies, proteins, sauces, grains, etc. to keep on hand, shopping and cooking got a whole lot easier. Now my fridge is always brimming with goodies that are easy to mix and match to make quick, nourishing, vegan meals.

For each food on my list of must-haves, you’ll learn…

What to look for at the store: How to spot the freshest produce and decode confusing labels, plus other ways to simplify trips to the grocery store.

How to store it for maximum shelf life: We covered storage basics in Part 1 of this series, but today I’ll share more detailed tips for each food on the list.

How to use the ingredients in plant-based meals: Of course we have to talk about what you’re going to do with all of these delicious groceries! I’ll recommend a couple of recipes that feature each food.

By the way, you don’t have to be vegan to benefit from this blog. I am, so naturally all of my refrigerator staples are, too! But these foods are great additions to any diet, and I encourage you to create a version of this list that meets your unique needs. Your fridge, your choice, got it?!

Ok toots, the wait is over… Let’s talk fridge faves!

11 Refrigerator Staples to Add to Your Vegan Grocery List!

1. Leafy Greens (1-2 types)

Shock of all shocks, leafy greens are at the tippy top of my plant-based diet grocery list! Well, I suppose it’s not all THAT surprising—you know me, queen of greens. My go-tos are baby spinach and kale (curly, green, purple, dino, I like it all!), but you can also enjoy collard greens, Swiss chard, arugula, romaine, mustard greens, etc.

At the store: Look for crisp greens that look and feel fresh. Avoid anything slimy or wilted, or greens with brown spots or yellowing leaves. Go organic when you can—kale and spinach are both on the Environmental Working Group’s (EWG) Dirty Dozen list, which means the conventional varieties tend to be high in pesticide residues.

In your fridge: Wash greens with cold water when you get home from the store, then spin them in a salad spinner (or leave them to drain) to remove excess moisture. Then you have a couple of options: Wrap the greens in a damp paper towel or small dish towel and store them in the crisper in glass containers. Or, like we talked about in Part 1 of this series, try something like Debbie Meyer GreenBags or these cotton bags for a plastic-free option.

In plant-based meals: Throw spinach into this yummy Calming Greens smoothie from Crazy Sexy Juice or try one of my most popular recipes, the Crazy Sexy Kale Salad from Crazy Sexy Kitchen!

2. Hand-Held Fruits (1-2 types)

Portable fruits are must-haves for midday snacks. Oranges, apples and pears are my personal faves—they’re delicious on their own, but can also easily fit into smoothies, juices and other recipes.

At the store: Citrus fruits that feel heavy for their size tend to be the ripest and juiciest. It’s a good sign if you can pick up a bit of their zesty smell through the rind. Apples should be firm and free of cuts or bad spots (it’s ok if they have a couple bumps and bruises—don’t we all?). Peaches and pears are easily damaged when they’re ripe, so I often go for the slightly underripe variety then let them ripen in a paper bag at room temp for a couple days.

In your fridge: Some folks keep these totable treats out of the fridge because they prefer how they taste at room temperature. That’s totally fine, but they usually don’t last more than a couple days that way (especially if you live somewhere particularly warm and humid). Otherwise, put these fruits in your crisper drawer and wash them just before you dig in!

In plant-based meals: You don’t need a recipe for this one—just wash, peel if applicable and chow down! If you’re in the mood for a refreshing sip, try this Citrus Shine from Crazy Sexy Juice.

Want to add even more plant-based power to your kitchen? Download your free cheat sheet to find out how to use my 10 favorite nutrient-boosting ingredients!

3. Colorful Veggies for Raw and Cooked Meals (3-5 varieties)

Let’s load up your vegan grocery list with a rainbow of veggies! When I’m shopping for the week, I usually choose a couple of veggies I really enjoy raw, like carrots and cucumbers for snacking, juicing and blending. Then, I grab a few for cooked meals, such as mushrooms, broccoli and eggplant. I like to mix it up from week to week and buy local (or go to my garden!) whenever possible.

At the store: Aim to get a variety of colors, because different colors mean different nutrients! Plus, what’s better than seeing a rainbow every time you open the fridge? Pick veggies that are firm, free of discoloration and don’t look slimy. Get in-season produce when you can!

In your fridge: Other than leafy greens, you don’t need to wash most produce before putting it in the fridge. Just put it in the crisper drawer and wash right before you plan to use it. Veggies like garlic, onions and potatoes can usually be stored at room temp. Pro tip: If your broccoli or carrots go limp and rubbery, hope is not lost! Give them new life by trimming a bit off the end and putting them in a cup of filtered water (just don’t submerge the head of the broccoli).

In plant-based meals: In the mood for a raw-licious dish? Treat yourself to my Beetroot Ravioli & Cashew Cheese from Crazy Sexy Kitchen. If veggie-packed comfort food is your jam, try this Creamy Mushroom & Kale Pasta from my Test Kitchen!

4. Berries

Ah, berries! You can always find these little antioxidant superstars in my fridge. They’re great on their own, on top of yogurt or oatmeal, in smoothies—you name it. I get them in season whenever I can and freeze my bounty to last the rest of the year.

At the store: Berries are another regular on EWG’s Dirty Dozen list, so opt for organic when possible. Look for berries that are dry, plump and rich in color. Steer clear of anything wrinkly, and take a peek at the bottom of the carton for signs of mold.

In your fridge: Keep berries in their original packaging and wash them right before you plan to eat them. If you have frozen berries, transfer enough to last a couple of days from the freezer to the fridge and let them defrost for a few hours (depending on their size).

In plant-based meals: This Mixed Berry Crisp, a favorite from my Test Kitchen, is perfect if you’re after something sweet. Or, kick off your day with this refreshing Strawberry Ginger Chia Pudding. Delish!

5. Plant-Based Protein (1-2 options)

Protein is essential for numerous bodily processes and helps make meals more satisfying. There are plenty of options to choose from, such as organic, non-GMO tofu or tempeh, beans and other legumes (either homemade or once you open a can—no need to put dry or canned beans in the fridge), nuts and seeds, and certain vegan “meat” substitutes in moderation.

At the store: Soybeans are one of the most genetically modified crops in the US, so I always look for USDA Organic AND Non-GMO Project Verified on tofu and tempeh labels. Canned legumes are a quicker option than making them from scratch—just go with varieties that don’t have tons of added salt or preservatives. Same goes for nuts, seeds and especially nut butters—they’re wonderful on their own and don’t need added oils, sugars, etc.

Plant-based meats have gained a lot of popularity recently, so you might be wondering where they fit into your diet. I enjoy them occasionally, but I’m selective about the brands I trust because many are highly processed. I encourage you to read the ingredients list carefully and watch out for stuff you can’t pronounce—a list with the fewest possible ingredients is usually best! I’m planning to write a whole blog about plant-based meats soon, so stay tuned for more info and specific recommendations!

In your fridge: Plant proteins that come in sealed packaging, like organic, non-GMO tofu, usually have a pretty long life, so let the best by date guide you. Once you open the package, leftovers will stay good in your fridge for about a week. Keep extra tofu in water in an airtight container. Cooked legumes usually last in the fridge for 3-5 days in an airtight container. Nut butters are often shelf stable when they’re sealed, then need to go in the fridge once opened. And you might be wondering why I keep my dry nuts and seeds in the fridge—it’s because they can last up to 6 months in there (whereas it’s more like a few weeks in the pantry)!

In plant-based meals: This Morning Glory Cinnamon & Almond Baked Oatmeal packs a healthy punch of protein and good-for-you fats. And this Country Tofu Scramble from my Test Kitchen Tuesday series is a regular at my breakfast table.

6. Whole Grains (2-3 options)

Whole grains contain lots of fiber, vitamins, minerals and antioxidants. Our bodies digest and absorb the sugars in these complex carbohydrates more slowly than simple carbs (like soda, refined flours, etc.), which means they provide more sustainable energy and are less likely to cause blood sugar spikes (learn more about whole grains here!). Plus, they’re deliciously filling and help bring different ingredients together to make a perfect plant-based meal!

At the store: Save some money on your grains by shopping the bulk bins! And you can help save the environment too by bringing your own reusable containers (I use mason jars). Quinoa and brown rice are staples in my fridge, but there’s a whole grain out there for everyone—gluten-free options included! As far as bread goes, Ezekial is number one on my vegan grocery list because it’s made with sprouted grains, which make it easier to digest than many other breads.

In your fridge: Whole grains can go in the pantry, but the fridge gives them an even longer shelf life! I like to put grains like brown rice, quinoa and buckwheat in wide-mouthed, quart-size mason jars because it allows me to identify them quickly. Most whole grain breads can go on the counter for a few days, but they’re less likely to develop mold in the fridge (especially if you live in a humid environment).

In plant-based meals: I love serving my Save the Tuna Salad from Crazy Sexy Kitchen on toasted whole grain bread! And this Vegan Risotto with Asparagus and Lemon from my Test Kitchen features farro (or short grain brown rice for a gluten-free option).

More must-haves for your fully-stocked fridge!

Here are some more of my fridge staples to add to your vegan grocery list…

7. Vegan cheese: Kite Hill cream cheese to top my whole grain bread and Miyoko’s Classic Double Cream Chive for snacks (go here for my in-depth review of vegan cheese options!).

8. Soy sauce substitute: low sodium tamari or coconut aminos for dressings and stir fries.

9. Nondairy milk: Oat and almond are my current favorites!

10. 1-2 ready-to-go sauces: I batch cook sauces ahead or choose premade options with minimal ingredients. Having them on-hand can quickly transform bland ingredients into a meal—I dig pesto for whole grain pasta or a Thai-style peanut sauce to toss with veggies.

11. 1-2 dips for veggies or whole grain crackers: You can usually find this Smoky Southwestern Hummus in my fridge!

Your fabulous fridge is complete!

I hope these ideas from my fridge give you more ways to enjoy plants and nourish your fantastic self. The only question is… what will YOU cook with all of these amazing ingredients? Whatever it is, I sure hope you invite me over for dinner!

Your turn: What’s the #1 staple food on your vegan grocery list? Let’s share ideas in the comments below!

Peace & fresh foods,

The post 11 Fridge Must-Haves for Your Vegan Grocery List appeared first on KrisCarr.com.

[theblessed-unrest]

Vegetarian Recipes I 💖

I’m starting a new thread for #Gabcooks because during my 6-month exchange in Vancouver, I’ve developed a passion for food and appreciation beyond simply the end product on my plate. There’s just something about being in the fields, plucking out fruit from the land, food compost being a common sight and feeling the vulnerability and fragility of fresh produce that makes you want to whip up the best meals you can with what you have and to demand the same from places you dine at. It makes me think, perhaps this is why there is a dearth of excellent, world-class food places in Singapore, apart from hawker food - where then again, the best places are usually run by older folks (who I hypothesise had more interaction with their food before they were turned into food?) Millennials these days keep opening cafes with eye-roll inducing, run-off-the-mill menus. (Did someone say avocado toast with eggs benedict? I swear, if someone says describes a cafe as “insta-worthy” again I will wring them dry...)

Food security is something many developed countries have began to take for granted and you can see this from the amount of food wasted in these countries. Research by the Food and Agriculture Organisation of the United Nations (FAO) has shown that food waste by consumers is more common in high-income countries (FAO, 2019). Especially in urbanised settings like Singapore (which generated 763,100 tonnes of food waste in 2018), where many have not even stepped into a farm their entire lives, Wendell Berry’s word never rang truer. He writes that “cultural amnesia” regarding the origins of our food is rampant. Not only does food waste have negative environmental impacts (GHGs, carbon/land/water footprints), but it just seems like a really dumb problem to have by virtue of how easy the solution is: basically to estimate rightly and buy the right amount of food you need. Everyone benefits because you save money while not having to go out of your way to save the environment.

Regarding this point, I found the figures interesting for the main food groups and their associated contribution to carbon/land/water footprints. In this regard, all food groups (not just meat and animal products!) can equally contribute to food waste, so this applies to even vegans/vegetarians. The bottomline is, no matter what you eat, don’t waste it.

(Source: FAO, 2019)

But cutting out food waste is just one part of the equation. We need to do more.

I can’t commit to veganism just yet, but here’s my hot take: I think the world will benefit with majority of people incorporating more eco-friendly and zero waste lifestyle habits (imperfectly) rather than a few people practicing through and through veganism. So I guess I am a “Reducetarian” in a sense. Multiple resources have pointed to reduction of meat intake as the essential to avoiding a climate crisis, with a recent study by Oxford showing that just going vegan for two-thirds of your meals can cut down food-related GHG emissions by 60%! And of course, eating less red meat is good for your health.

As for me, apart from when I’m out with my friends or eating what my mum/helper cooks at home, I will try to get vegetarian food for myself (usually at a mixed rice store). Quoting Wendell Berry again, I too believe that “eating is an agricultural act” and a critical way we can take action to fight climate change (since eating is something we inevitably do every few hours each day).

Many of my friends didn’t believe I could survive on a vegetarian diet on the weekdays when I was in Vancouver, and ask me what I eat then: beans??? (Short answer: no, I believe only 10% of my diet were beans as seen below) So here are some recipes to start with that can help you transition into a plant-based diet while proving that you don’t necessarily sacrifice taste! (Another hot take: thinking that steak belongs in “fancy meal” category and a proof of culinary prowess is the lack of one’s imagination. Any fool, including this writer, can cook a good steak at home after a few tries.)

Recipes

(Source: Bon Appetit)

1. Parmesan-Roasted Cauliflower

I let my family and some friends try this for the first time when I came back and everyone had second/third/fourth helpings... I don’t know how to describe roasted cauliflowers apart from “life-changing”. You’ll never stir fry your cauliflowers again.

(Source: Bon Appetit)

2. Spaghetti Aglio e Olio with Lots of Kale

Super easy weeknight meal to make. Just remember not to hold back on the salt.

(Source: Bon Appetit)

3. Zucchini-Herb Fritters with Garlic Yoghurt

“It tastes like meat!” I rest my case. I had them with cold soba, sautéed swiss chard, julienned cucumber and occasionally, a poached egg. (Also, the garlic yoghurt dip is SO GOOD. I introduced my family to it recently and we’ve been making a new batch every week since.) 

4. Wholesome Burrito Bowl

Inspired by a time where my roommate and I paid close to $10 for a burrito bowl in school. Never again. Also if you’re not sold yet, it has guac (!!)

(Source: My Gluten Free Guide)

5. Cheesy Potato Rosti 

For 2 servings

Prep time: 10 mins

Cook time: 20 mins

Ingredients:

2 peeled potatoes (I used russets because they were on sale when I made this)

1 tbs olive oil

Salt and pepper

Lemon wedges (squeezed for serving)

Optional: garlic yoghurt (refer to BA’s Zucchini Fritters recipe)

Method:

1) Grate potatoes.

2) Take handfuls of your grated potato and squeeze it out over the sink to remove as much liquid as possible. (Life hack: put it in the fridge while you go and busy yourself with other things for half an hour or so to get it real dehydrated)

3) Heat oil in large frying pan over high heat. Season potato with salt and pepper and place half in pan, distributing it evenly to form a large circle. Press t down with the back of a spatula. Cook for 2 minutes, then turn down the heat to medium and cook for a further 3 minutes.

4) Place a plate upside down on top of the potato and carefully flip the frying pan so that the fried side of the rosti is facing upwards on the plate. Gently slide back into the pan and continue cooking for another 4-5 minutes, turning up the heat for the last minute or so to crisp up the base. Remove from pan. Repeat with remaining potato.

*Notes: You can add on whatever other ingredients you want! I recommend onions and mushrooms. They probably go well with poached eggs and other sautéed vegetables as well.

6. Baked Patatas Bravas with Egg

Inspired after having it at Como Taperia :’-) Make sure to watch the eggs!

7. Chana Masala

Seriously, the secret to good vegetarian food is the spices!! Great with naan.

8. Zucchini Loaf

Zucchini again?? Yes, I somehow managed to procure a hugeass zucchini. Story for another day. Basically kind of like a carrot cake situation but moister because zucchinis have higher water content.

(Source: Epicurious)

9. Burst Cherry Tomato Pasta

Super easy, tasty and fast dinner to whip up (without even having to crack open a jar of pasta sauce!)

10. Crispy Black Bean Tacos with Avocado and Feta

Another really fast, easy and satisfying meal to make. Especially if you have a masher. I use a fork :’’-) 

11. Grilled Cheese Sourdough with Caramelised Onions and Scrambled Eggs

I had a phase (during finals) where I was basically exhausting all the possible permutations and combinations of meals you could make from sourdough, cheese and eggs. It was kind of a eureka moment when I thought of adding caramelised onions into your classic grilled cheese sandwich.

For 1 serving

Prep time: 10 mins

Cook time: 35 mins

Ingredients:

1 small onion, or half if large (chopped)

1 tablespoon unsalted butter (softened)

1/2 teaspoon sugar

1 teaspoon sherry vinegar (I used apple cider vinegar)

2 slices of sourdough (or any other bread of choice)

2 slices of cheddar (I mixed in some shredded parmesan as well)

1 large egg

Salt and pepper

Method:

1) Heat half tablespoon of unsalted butter in a large pan over medium heat. When butter is melted, add onions in and cook, stirring occasionally, until dark brown and caramelized, about 15 minutes. Add the vinegar, sugar and 2 tablespoons water, scrapping up any dark bits that have accumulated on the bottom of the pan. Continue to cook until all the liquid has evaporated. Transfer the onions to a bowl.

2) Butter 1 side of each bread slice. Lay 1 slice butter-side down onto pan on medium heat. Top with 1 slices of cheddar, parmesan, a dollop of the onions and 1 more slice of cheddar. Top with another slice of bread, butter-side up.

3) Cook until the cheese begins to melt and the bread is golden brown, 2 to 4 minutes. Flip and continue to cook until golden brown and the cheese is melted through, 2 to 4 minutes. Cut in half.

4) Crack egg into a medium bowl. Add salt and pepper. Whip eggs until completely homogenous and pale yellow in colour, about 30 seconds. Heat butter on pan over medium-low heat. (Can skip this step if your pan is non-stick) Add eggs and cook, undisturbed, until a thin layer of cooked egg appears around the edge of the skillet. Using a spatula and broad sweeping motions, push eggs all the way around the circumference of the skillet, then across the bottom. Continue to push eggs around and across skillet until fluffy and barely set, about 2 minutes; they should still look runny on top. Sprinkle with more pepper if desired. Serve immediately with grilled cheese sandwich.

(Source: Bon Appetit)

12. Spicy Kimchi Tofu Stew

A winter essential. Really comforting to have with rice. 

13. Crispy Maple-Soy Glazed Tofu with Soba & Kimchi

A product of making do with whatever I had in the kitchen. Followed this recipe for the crispy maple-soy glazed tofu. Served it with chilled soba and kimchi straight from the fridge, topped with chopped green onions. Flavours actually went really well together. 

14. Pumpkin Soup with Cheesy Garlic Bread

A fall essential. Made the cheesy garlic bread from scratch with sourdough, olive oil, minced garlic, green onions and shredded parmesan cheese.

15. Cream of Mushroom Soup with Cheesy Garlic Bread

It was a phase of soup + cheesy garlic bread. I can’t find the recipe I used though... But here’s Bon Appetit’s recipe.

16. Barlett Pear and Goat Cheese Toast

With some chopped roasted almonds and a drizzle of maple syrup, it’s a taste bomb.

17. Cheese-Stuffed Bell Peppers

Great finger food for a party!

18. Baked Eggs with Mushrooms, Cherry tomatoes and Spinach + Toast

Zero cooking needed. Just chop up the ingredients and stick them in the oven (together with some slices of bread for maximum efficiency). Great for lazy dinners or a late night snack.

(Source: Bon Appetit)

19. Pumpkin Loaf with Salted Maple Butter

Loaves are my favourite thing to bake now. I love the flavours in this one - it has fresh ginger!! There’s also very little effort required for maximal output. I can have them for breakfast, snacks and dessert. And they freeze well so future you will thank you too.

[healthffuny-blog]

The 11 Most Important Rules For Healthy Eating

You realize what to do in principle, isn't that right? Evade prepared nourishments and trans fats. Incorporate progressively lean protein and burden upon the crisp products of the soil. Looks simple, isn't that so? All things considered, that is until you understand that the last time your week by week menu even in part looked like such a healthy eating plan was at some point in the mid-'90s. That was before pressure, adulthood or the hazards of keeping up online assumed control over your life. Nowadays, eating well sounds tolerably befuddling, the best-case scenario. Luckily, it doesn't need to be that confounded. Indeed, if you observe these 11 guidelines for smart dieting, you could very well find that it's significantly simpler than you at first idea.

Eat food that is as close to its natural state as possible

While the facts demonstrate that not all things find in nature is beneficial for you, the stuff that has been named nourishment is a quite sure thing. The appearance of the cutting edge diet industry at first instructed us that we know superior to Mother Nature. However, what are the odds of that? In recent years, individuals have clung to extremely severe eating regimens. In spite of that, the paces of weight, diabetes, and coronary illness have soared. Presently, would it say it isn't time we returned to essentials? My standard is to consistently pick nourishments that areas near their characteristic state as could be allowed. Eat the entire egg, not simply the white. Pick full-fat natural dairy over low-fat, anti-infection ridden dairy. Incorporate a limited quantity of nature's fats (natural meat, avocado, oils, nuts, and seeds) in your eating regimen instead of settling on the bundled nourishments. They might be low in fat, yet they are ordinarily high in sugar, manufactured synthetic substances, and sky comprehends what else

Calories don’t count

Visit the clans of the Maasai individuals in Africa or the Brazilians who live profound inside the Amazon and you'll visit a people oozing wellbeing, vitality, and – generally – a fortunate physical make-up. Ask them what number of calories they adhere to every day to be so sound and you could very well be giggled out of the wilderness. What's more, guess what? This isn't a circumstance one of a kind to savage society. Travel to the run of the mill Frenchwoman's home or head over to the Dominican Republic. You'll locate a comparative circumstance, perhaps short the chasing and inadequate dress. On the off chance that you decide to eat a parity of regular nourishments, you'll before long discover that calories don't tally. This is because, with regards to vitality in versus vitality out, 2 + 2 doesn't generally make 4. Your body is splendidly equipped for doing anything it desires with the nourishments you eat. I've seen individuals put on weight and feel horrendous on a low-cal diet while others consistently enjoy meat, (great) fats, and a day by day blowout of vegetables, seeds, full-fat dairy, and nuts. It's tied in with tuning in to your body which is hard to do if your psyche is overpowered with sugar and synthetic substances from all that low-fat nourishment.

Avoid dieting

If you're not going to check calories, at that point I surmise you would be wise to quit any pretense of slimming down too. I don't need to disclose to you that most weight control plans rely upon confining something–whether it's calories, a specific nutrition class, nourishments at a specific time of day, and so on. Truth be told, I'm certain you've been there at any rate once. All things considered, the proof is in and it's not lovely. Studies have demonstrated that the more much of the time you've consumed fewer calories, the more prominent your odds of being overweight and even stout further down the road. Slimming down additionally puts you at more danger of creating nourishment narrow mindedness and stomach related issues because of the over-utilization of specific nourishments as others are prohibited. Toss out the eating regimen books, switch off Oprah, and set aside the effort to discover a way of life diet that will work for you as long as possible.

Include protein

Protein-based nourishments are the structure squares of a sound eating routine and protein has a few significant jobs in your body. The rundown incorporates cell fix, cell recovery, hormone generation, and glucose the executives. Indeed, essentially every extraordinary eating regimen, while conceivably barring starch or fat, prescribes some type of protein. This by itself ought to show how significant it is. As far as I can tell, the vast majority don't eat enough protein. If you think some chicken bosom in your night pan sear or a cut of ham in your lunch focaccia is going to cut it, reconsider. I'm talking quality protein at all 3 primary dinners and conceivably in the middle of, contingent upon your degree of action. Your primary wellsprings of protein ought to be from regular sources, for example, dairy, eggs, poultry, meat, and fish. Vegetables, nuts, and seeds likewise give some protein. My suggestion is to avoid soy. Numerous regular wellbeing specialists are currently connecting it to hormonal unevenness and expanded lethality in your body. Peruse The Whole Soy Story by Kayla Daniels for more data on this.

Be smart about fat

On the off chance that you've known about Omega 3, at that point, you're as of now onto the advantages of keen or great fats. The most ordinarily realized keen fats are the fundamental unsaturated fats Omega 3 (O3) and Omega 6 (O6). Significantly, you remember these fats for your eating regimen as your body can't create them and they are basic to your wellbeing. Great fats fill numerous brilliant needs, including the decrease of irritation, improved detoxification, and they've additionally been connected to weight reduction. The average Western eating regimen will in general underline O6, through over-utilization of vegetable oils, for example, corn oil, sunflower oil, and safflower oil. Corn oil specifically, is utilized in generally prepared and handled nourishments. A solid eating routine ought to incorporate an O6: O3 proportion of anyplace somewhere in the range of 1:1 and 1:4, so it's pivotal that you find a way to build your O3 admission. You can undoubtedly do this by including eggs, pecans, slick fish, flax seeds, verdant greens, and a decent (sans mercury) O3 supplement. In nature, you would eat as much as 40 grams of O3 every day. taking into account that a heart salmon steak just has around 7 grams of O3, I'd state that supplementation is a decent choice for everybody

Choose foods you enjoy

What's the point in attempting to be sound if it's everything tough work? Numerous individuals I address are persuaded that changing to a smart dieting plan expects them to quit any pretense of all that they love and subsist on dry wafers with the periodic crude vegetable stick. The truth couldn't be further from this hopeless situation. A sound eating regimen is one that grasps all components of what nature brings to the table. On the off chance that you remember heaps of assortment for your everyday nourishment decisions and a lot of nature's rich liberal food sources en route, at that point you'll not exclusively be eating as you ought to be. You'll be getting a charge out of a dining experience ordinary. You don't need to eat each unique nourishment out there. On the off chance that there's something you particularly severely dislike, at that point simply stay away. Myself, I'm not a major enthusiast of broccoli and it never includes in my eating regimen. When changing to a simply normal eating regimen, it can at first be hard to adjust to nourishments and flavors that are not excessively sugared or covered in synthetics. In any case, rust me, allow yourself a week or somewhere in the vicinity and you'll understand exactly how flavorful genuine nourishment can be. Have a go at returning to lousy nourishment or bundled nourishment diet after this and I ensure you'll be hunkering down at all times

Be adventurous with herbs, spices, and traditional foods

Some portion of satisfaction is being dared with various tastes. I realize I'd get truly exhausted living altogether on meat and vegetables after a long time after night. Fortunately, herbs and flavors from every one of the edges of the world are an incredible method to make things intriguing. They have enormous medical advantages for sure, as well. Stew, for instance, has been said to expand your digestion. Parsley keeps your breath crisp and garlic may bring down circulatory strain. You can likewise uninhibitedly add natural ocean salt to any of your nourishment. I love my salt so a lot of that I add it to my drinking water every once in a while. It's an extraordinary method to re-mineralize sanitized faucet water. Natural ocean salt can be found at your neighborhood's wellbeing or natural store. It's dim or pink in shading. Frequently, it comes in lumps and contains more than 90 distinctive basic minerals – what a great expansion to your eating regimen. It's additionally worth considering customary nourishments, for example, crude cacao and coconut oil which is high in medium-chain unsaturated fats and extraordinary for your liver and digestion. Wild berries, for example, the goji berry, are likewise decent because they are high in cell reinforcements.

Eat when you’re hungry but not before

There is such a great amount of data out there mentioning to you what to eat. Simply attempting to peruse and interpret everything is a cerebral pain in itself. That is without considering extra inquiries, for example, how frequently you ought to eat. It's mainstream for current eating regimens to prescribe that you eat little dinners at normal interims for the day. This methodology has taken off as it's said to manage glucose levels and guarantee you don't yield to the enticement that can come about when appetite's a-chewing. While this is a decent methodology for some individuals, it's not the correct one for you. In all actuality, a few people do need to eat 5 or 6 or much progressively little dinners every day. Others capacity and put their best self forward when they eat just 2 to 3 times each day. If you view yourself as somebody who 'lives to eat' rather than 'eats to live', you presumably fall into the principal class. Significantly, you tune in to your body. The way to wellbeing and perfect weight is to hold up until you are eager to eat. Not starving, as you may have guessed. Be that as it may, you unquestionably shouldn't eat 'because' it's noon.

Quality counts

It makes sense that an eating routine wealthy in nature's rich nourishments is unified with an emphasis on quality. Lamentably, the run of the mill market items is frequently delivered as effectively (inexpensively) as could be expected under the circumstances. That is the reason you address the cost with your wellbeing. There's a gigantic contrast, for instance, in the wellbeing giving advantages of a confined egg (which has an O6: O3 proportion of around 20:1) contrasted and a natural egg (which has perfect O6: O3 proportions). As per numerous wellbeing specialists, general store foods grown from the ground are for the most part secured with colors, waxes, and even new scents to fool you into accepting they're new. I've known about one significant general store chain that keeps its apples in its distribution center for as long as a year! I propose to purchase from littler food merchants, markets or natural stores at every possible opportunity. With regards to meat and dairy, pick natural or if nothing else unfenced.

If it sounds too good to be true, it probably is

If a product tells you it’s low-fat or low-cal or maybe even low-sugar and still promises to deliver all the taste of its more natural cousins, then you can bet there’s a problem. Your body was not designed to subsist on foods that come in a package or are all but 100% man-made to meet the latest government ideal of what’s good for you. A simple check to determine the BS factor on any product is to check the ingredients label. I tell my clients that the longer the list, particularly if it includes things you can’t pronounce, the worse it is for you. I don’t have to tell you that healthy eating is built on real food, not chemicals and artificial sweeteners.

Be realistic and don’t be afraid to break the rules once in a while

It's everything to gladly pursue a solid eating routine. I do accept that you truly will feel so great eating along these lines that you essentially won't have any desire to return to old propensities. Be that as it may, we as a whole have events where we can't be tried trying, for example, when we use up all available time or when we've earned the privilege to enjoy and let free. As I would like to think, this is a significant component of smart dieting. Gorging on chocolate or chips isn't solid, yet setting aside the effort to appreciate them 'because' is incredible for the spirit. It can even profit your body, especially if it implies keeping yourself on track the remainder of the time. I prescribe you pursue the 80/20 principle. Endeavor and eat the correct nourishments 80% of the time and let your hair down the other 20%. Simply don't be astonished if it winds up being just 10% as your vitality, wellbeing, and inspiring work with each back to back a day of smart dieting! 

[jazzeria]

Dandan Broccoli

I love dandan noodle.  It’s spicy, oily, salty, tangy--it’s such good savoury comfort food, especially when it’s cold or damp outside.  Unfortunately, I can’t eat a lot of carbs any more.  Specifically, I now avoid starchy foods.  So there go my beloved wheat noodles.  

But I do have a recipe for something that still satisfies a lot of those savoury desires: dandan broccoli.  

No, it’s not a replacement for noodles.  It’s not supposed to be.  It’s a broccoli dish.  And because I want to be able to satisfy those cravings as quickly as possible, I’ve modified the recipe to maximise convenience.  This is an oily, fatty dish.  It’s probably keto-friendly, but I’m not here to make dietary recommendations.  

I’ve never worked out the proportions, but here are my best estimates.  

The recipe is broken into three parts: 

the paste 

the broccoli

the pork

The paste is a mostly shelf-stable “concentrate” of the dandan sauce.  The broccoli could really be any vegetable that keeps its shape well when roasted in the oven; cauliflower goes quite well actually, and lends a sweetness to the overall dish.  The pork can be as lazy as you want: if you’re super lazy, just brown some ground pork in a frying pan--the sauce will provide like 80% of the flavour here, so you might not even notice if the pork is cooked without any seasonings.  And again because everything gets covered in sauce, if you want to be lazy, you don’t need to get the edges crispy.  

1.  The Paste

Get some tahini (sesame butter), let’s say 1 cup of the stuff.  Put it in a nice sized mixing bowl that gives you lots of mixing room.  

Add about 2 Tbsp of five spice powder, about 1 tsp of powdered prickly ash, and maybe 1 Tbsp of garlic powder; and thoroughly stir the lot together.  I like to use a whisk or a fork.  The paste may seize and become difficult to mix--if so, that’s ok, move onto the next step.  

Add some chili oil*.  I’m estimating about 3-5 Tbsp for that 1c of tahini; but listen to your heart.  Stir to combine.  It should be a saucy consistency, like tomato sauce I mean--it should not be so thick that it’s difficult to stir at this point.  

* Do you need a chili oil recipe?  Here are a few to get you started: 

Woks of Life

Omnivore’s Cookbook

Ok here’s the part where I have no measurements.  Add soy sauce, a little bit at a time.  Start with 1 tsp; whisk.  The mixture will seize; that’s fine.  Add another tsp and stir some more.  It’s going to be lumpy and ugly, that’s ok!  

Here’s the thing: you can always add more soy sauce later, but you can’t take it back.  So go easy.  

There’s your paste.  Taste a teensy tiny bit--it will be salty and strong-flavoured by design.  Adjust to taste--add some crushed chilies if you want, but know that it may get hotter as it sits for the first day or so.  

I leave my jar of paste in the pantry because I use it fairly often and make a new batch regularly; but you may want to keep yours in the fridge.  Be smart: if it looks or smells bad, throw it out and start fresh.  

To use the paste: Put about 2 Tbsp of paste into a bowl.  Add about 1 Tbsp of boiling hot water, then quickly stir to make a creamy sauce.  Adjust to desired consistency.  

2.  The Broccoli

Cut broccoli into bite-sized florets.  Personally, I like to cut long pieces that have a lot of stem and a tiny cluster of florets at the end; this reminds me more of noodles.  But listen to your heart.  

By the way, you could alternatively use cauliflower, long green beans, or even julienned zucchini.  I think the sweetness of cauliflower goes really well in this dish, but also appreciate the slight bitterness of broccoli.  

Toss the broccoli with your favourite chili oil.  Resist the urge to add salt.  You can add some garlic powder if you like.  Pour the oiled broccoli out onto a baking tray in a single layer (this is important!).  Bake at 375F for about 10 min; then agitate/toss them, and bake for another 10-15 min.  

While they’re still undercooked, I like to turn on the broiler for 2-5 min and really crisp up some edges.  

Set the roasted broccoli aside and work on the pork.  

3. The Pork

Because I created this dish to suit my low-carb diet, I add a lot of pork to this dish.  The original dandan noodle bowl is not very meat-heavy; the pork is kind of a condiment, like how you’d sprinkle some bacon bits on top of a salad.  In my low-carb diet, dandan broccoli is definitely a broccoli and pork dish.  

I don’t really have measurements.  

Get some ground pork--a pound or less?  Put the ground pork in a large frying pan on low heat and break into little pieces.  While you’re waiting for it to heat up, assemble the following ingredients: 

About 1-2 Tbsp of five spice powder.  You can add some powdered prickly ash, and garlic powder if you like.  

About 1-2 Tbsp of chili oil

In a small cup, stir together about 2 Tbsp soy sauce, with about 1 Tbsp of Hoisin sauce to make a loose paste.  

When the water starts coming out of the pork, turn up the heat to medium or even medium-high, add your spices and sauce to the pork, and stir to combine everything.  

Cook until lightly browned and pork reaches at least 145F.  When I’m arsed to do so, I cook the pork so it becomes a little crispy.  

Taste, and adjust seasoning if needed--but remember, everything’s going to get coated with a strong-flavoured sauce, so don’t season it too strongly--it’ll just get covered up by the sauce later!  

Assembly

In a small bowl, mix up your sauce: put about 2 Tbsp of paste in the bowl, and separately, get yourself a cup of boiling water; add the hot water a little bit at a time to the paste, stirring very well after each addition, until you get a sauce that is just a bit thinner than ketchup.  Think about creamy pasta sauces.  

In your serving bowl, add a pile of broccoli.  Top with like 1/4 cup of pork.  Drizzle on the sauce--how much is up to you, but I like the sauce to coat everything.  If desired, drizzle on some chili oil too!  

Optional: sprinkle some (rinsed) sui mi ya cai on top.  It’s a pickled vegetable, minced into little pieces.  It adds a salty, tangy quality.  

To eat: stir everything up together!  It should be creamy, spicy, salty, a little sweet, a little fermenty--and even a little sour if you added the sui mi ya cai.  

For me, this is heavenly on a cold or wet day.  

[fuelyogurt6-blog]

Ricki’s Raves: Yes, This IS Healthy!

I’ve decided to start a little series called Ricki’s Raves, in which I share some of my favorite items (both food and non-food alike) that I truly love and use all the time. Today, I rave about the products I’ve discovered that provide healthier alternatives that still taste indulgent. 

If you’re used to eating healthy food, you already know that healthy can easily equal “delicious.”

But what if we could make all that delicious, healthy food even. . . healthier? Without losing flavor or appeal?

In today’s edition of Ricki’s Raves, I’m talking about some new products and appliances I’ve discovered that help to enhance the health value of foods you are probably already eating. And who doesn’t want to eat even MORE yummy foods–entirely guilt-free?

1. Shantiva Copper Pitchers

What It Is

I have to admit, I wasn’t familiar with all the health benefits of using a copper pitcher before I was contacted by the folks at Shantiva Copper Pitchers. This beautiful and handcrafted pitcher looks more like an art piece than an functional tool that’s supportive of good health. Then I found out that the advantages of copper drinking vessels find their roots in Ayurveda, where they’ve been used for thousands of years.

More recently, these claims have been supported by modern health sources as well.  By storing your water overnight in the pitcher and drinking it the next day, you’ll acquire all the health benefits of copper-infused water.

Why You’d Use It

Because copper is an essential mineral that is necessary for good health, you want to be sure you have enough in your body (though of course too much can be dangerous as well). When water is stored overnight in the copper pitcher, it’s gently infused with copper and can then be sipped throughout the day, used to create delicious drinks, or added as a beverage to meals to help you reach an optimum level in the body.  This site recommends drinking two to three glasses a day to acquire the correct amount of copper.

Copper-infused water is not only highly alkaline (good for most of us in the modern world, as our bodies tend to be too acidic), it’s also known to have anti-inflammatory properties, support thyroid health, support clear skin and aid in digestion.

In addition, copper is known to be anti-bacterial, so water stored in a copper pitcher remains fresh longer and there’s much less chance of any unwanted microbes surviving in it.

What I Love About It

The copper pitcher is a gorgeous piece of handcrafted art as well as a health-supportive, functional tool.

I really love that each pitcher is created by hand, one at a time, so no two are exactly alike. The craftsmanship is clear and it’s put together exceptionally well; each pitcher is crafted from a single piece of copper, which makes it much more durable and long-lasting than inferior products (in fact, they company promises that they will last a lifetime).

The copper pitcher is also really easy to clean--simply wash the inside with regular dish soap and water, then dry right away. If you find that the pitcher develops a patina (dull spots), then just cut a lemon, sprinkle a little salt on it, and rub over the surface. I’ve done this a couple times already after we forgot to dry the pitcher immediately after washing and the copper acquired a few dull spots where the water dried; it brightened up immediately and looked good as new. (You’ll find full cleaning instructions with the pitcher or on the Shantiva website).

Plus, it’s breathtakingly beautiful just sitting on your table!

Cost

On the Shantiva site, the pitchers are selling for $39.50 US or $50.90 CAD. Plus, they ship worldwide!

How I Use It. . .

As suggested by Shantiva, I stored my water overnight (or 6-8 hours) in the copper pitcher before drinking.  This allows the copper ions to dissolve in the water (a process called Oligodynamic effect, ‘‘which has the ability to destroy a wide range of harmful microbes, molds, fungi” and so on). [source].

It’s also important to ensure that your vessel is made of pure copper (the Shantiva copper pitcher is), and that you don’t overdo it. Having a drink in the morning and perhaps one in the evening is enough to acquire sufficient copper. Also, this site suggests taking a one month break from the copper-infused water after drinking it for 3 months, to allow our bodies to recalibrate and eliminate any excess.

After I first filled the pitcher, I simply drank the water straight up to see how I liked it. It was fresh tasting and somehow “lighter” than what I was used to.  There was no metallic taste (though apparently some people do detect it a bit). Really lovely!

I also started making lemon-infused water once the weather got a bit warmer. You can add whatever fruits or flavorings you prefer, but please note: it’s very important that you not add anything except water to the pitcher! Acids can degrade the copper and allow too much to leech into the water. So be sure to mix any beverages separately, and drink them from regular glasses!

2. Breville’s Smart Oven Air

What It Is

So we’re all familiar with the air-frying craze these days, right? Air frying allows you to achieve similar results to deep frying with only a fraction of the oil used, so that the final product is just as tasty, but much better for you.

The new Breville Smart Oven Air is a one-stop countertop appliance for air frying, convection baking, roasting, dehydrating, reheating, proofing, pizza-making and more–and let’s not forget toasting! You’ll be able to replace a long list of other small appliances with this one amazing oven.

Why You’d Use It

We had had a toaster oven for decades, but always found that it was either too small for many tasks, and of course wasn’t capable of others (like dehydrating or air frying). The Smart Oven Air is now stationed firmly where our toaster oven used to be, and we use it several times a day most days.

Some of the most common functions we’ve used so far are the air fryer (for sweet potato fries and regular fries; I’m really keen to try some of the more exotic recipes you’d find in my friend JL’s book, The Vegan Air Fryer, too), the convection oven (so quick and evenly browned!), the regular oven (recipe testing), the reheat function (perfectly timed) and the warm function (when you have a stack of pancakes or waffles you want to keep warm while you cook more).

What I Love About It

Just take a look at this 15-second video: 

As with all the Breville appliances I’ve tried so far, the Smart Oven Air makes it as easy as possible for you so you can achieve the best results with the least effort. This means separate dials for function, temperature and time, all of which come pre-set, but which you can also change as you like.

In addition, this oven is big enough to house a 9×13 inch (23 x 33 cm) roasting pan, 12-cup muffin cup or 9 pieces of toast, yet it’s quiet enough that you won’t really notice it as it runs in the background. It fits neatly on our countertop where our old toaster oven used to be, yet replaces about 5 other appliances in the kitchen.

Cost

The Smart Oven Air retails for $599.99 in Canada and $399.95 in the US.

How I Use It

We’ve been playing with all the features we can since we got the oven a couple of weeks ago. First up, of course, was some air-fried sweet potato fries (see video, below).

These were fantastic! They browned up really quickly (they were ready in about a quarter of the time that they normally would take) and were fully crisp on the outside in only 18 minutes. Because sweet potato fries tend to be softer than regular fries, it normally takes a lot longer to become crispy, but not these babies!

Next up were some of my Best Home Fries Ever, made in the air fryer instead of a frying pan. Another hit–and we loved that they were ready in about a quarter of the typical time.

I’ve also used the oven to reheat weekend brunch waffles (which, as it turns out, I made in my Breville Smart Waffle maker!). So convenient when you’ve got frozen waffles on hand!

Finally, I’ve been developing a grain-free brownie recipe and have tested it both in the conventional oven as well as with the convection setting. I love the oven’s ability to switch back and forth between the two! There’s also a “super-convection” setting for those hard-core convection fans. The brownie came out about the same in each case, but obviously baked up much faster with the convection setting.

[Baking up a perfect brownie in the Smart Oven Air!]

I’m looking forward to giving some of the other settings a try, particularly the “Dehydrate” setting. This recipe is one I’ve made for ages in the regular dehydrator–and now that machine may just be set aside, too.

3. GLOW Ball Sugar-Free Truffles

[Coconut Cream Pie (with pieces of coconut on top) and Brazil Nut Cream (with Brazil nut crumble) GLOWBalls.]

What It Is

If you’re looking for a rich, indulgent-tasting treat that contains NO sugar, NO dairy, NO caffeine and NO artificial or unhealthy ingredients, look no further! Julie Beyer’s GLOWBall Truffles Classic Collection (or GLOWBall Truffles Luxe Collection) are an entirely natural, organic sweet treat that allows you all the enjoyment of the most sinful-tasting truffles without any of the negative consequences.

GLOW Balls are made with carob (rather than cocoa or chocolate), for a no-caffeine alternative that’s good for just about any diet, including the anti-candida diet!  (If you prefer naturally sweetened chocolate, you can peek at the GLOW Chocolate Collection).

The combination of carob, organic coconut and coconut oil, plus an array of superfood ingredients like maca, mesquite or lucuma, ensure these truffles are not only incredibly delicious, but also elegant enough to serve to guests at the most posh of dinner parties or events.

Why You’d Use It

[Some of the “Naked” Truffles. Mmm!]

If you’re steering clear of sugar or refined sweeteners like I am, GLOWBalls are a fantastic way to treat yourself to something low glycemic, naturally sweetened (with green stevia and, for some of the products, maple syrup) and utterly delectable. There was absolutely none of the typical “stevia aftertaste” that people mention when consuming stevia-sweetened products; only a subtle sweetness combined with rich, full flavor.

These treats are also suitable for just about every “free-from” diet out there. As Julie states on the site, “All the ingredients we use are certified organic, refined sugar-free, dairy-free, gluten free, soy-free, GMO free and we use no preservatives, soy, corn or dairy. Everything we make is real and nutritious.” But you wouldn’t know it from the heavenly taste and texture!

What I Love About It

First and foremost, I loved the taste of these truffles. No, they’re not chocolate, but they were chocolatey nonetheless, satiny smooth, creamy and rich, with a mouthfeel like the very best chocolate truffle filling, melting slowly and lovingly on the tongue. Truly a delightful experience that you will relish.

My sample contained two flavors from the GLOWBall LUXE Collection: Brazil Nut Coconut Cream and Coconut Cream Pie. The flavor of the Brazil Nut Cream was similar to delicate milk chocolate, impossibly creamy and rich. The Coconut Cream Pie, while firmer, provided an almost fudge-like taste that was fantastic as well.

These treats are definitely the best products I’ve tasted in the sugar-free chocolate/truffle category, and incredibly high quality. GLOWBalls are a treat for both your taste buds and your whole body.

Cost

The truffles’ price varies depending on the size of the package you purchase, and the price per truffle decreases with larger orders. They start at $2.00 (Canadian) per piece, down to $1.40 per piece for the largest package; shipping is extra (and they ship outside Canada, too!).

But GUESS WHAT? Julie has kindly offered a special discount just to RH readers! Use the discount code RickiGLOW10  upon purchase and you’ll get 10% off your entire order! Pretty sweet, right? 🙂

How I Use It

I have to admit it, after the first taste, I was hooked and basically enjoyed the GLOWBalls all on their own, savoring every single bite. It was only after my sample had disappeared (far too quickly, I may add), that I realized it could have been fun to combine them with some other treats.

If you have the willpower to set some aside after you try them, they’d be great:

chopped and/or crumbled over your morning smoothie bowl;

chopped and added as a layer in a yogurt or pudding parfait;

mixed into your favorite flavor of ice cream; or

stirred into whatever sweet treat you think would benefit from the addition!

4. Health Garden Low Glycemic Sweeteners

What It Is

Health Garden began selling low-glycemic natural sweeteners in 2010 and currently bills itself as “the leading brand of natural sweeteners in the USA with our products being sold in 750+ stores across the country.” Yet, I have to admit, even though low-glycemic sweeteners are all I ever use, I was entirely shocked that I’d never heard of them.

Why? Because, while you may not find them in every local health food store, they are readily available in retailers such as Shoprite, HomeGoods, and Sam’s Club, and online at amazon.com, Walmart, Urth Market, and Jet.com and others.

Health Garden offers a full range of lower and zero-glycemic natural sweeteners, such as stevia, xylitol (my favorite granular low glycemic sweetener), erythritol, monk fruit, agave nectar, and more.  When my package arrived, I was overwhelmed by all the amazing goodies inside!

Why You’d Use It

If you’re on an anti-candida diet or cutting down on sugar consumption for any reason (diabetes, other blood sugar issues, Lyme disease, leaky gut or just to get away from too much sugar in the diet), you want to be using lower glycemic sweeteners like those from Health Garden.

With so many options these days that taste and function like sugar without actually spiking blood sugar, there’s no reason not to use this type of alternative, natural sweetener. Depending on what you’re looking for, you can opt for stevia (the leaves of which provide natural sweetness), xylitol (a sugar alcohol that does exist naturally, but in smaller quantities, and has been shown to have some anti-candida benefits), or monk fruit (a zero glycemic sweetener that provides all natural sweetness), for instance.

These sweeteners work wherever another, higher glycemic sweetener might also work. See below for some great ideas!

What I Love About It

The products are cleanly packaged, all natural, gluten-free, GMO-free and all taste great (note that the only one I didn’t try yet is the agave nectar, since I’m not using it as much these days). All the dry sweeteners I sampled were great. They taste just as good as the other ones I’ve tried and produced the same kinds of results in baked goods and other treats.

And, of course, these low glycemic sweeteners are so much better for your health than sugar!

Cost

Depending on which product you purchase, the costs varies from $9.99 US for the stevia packets to upwards of $36.00 US for the 3-pound Monkfruit bag.

How I Use It

If you follow this site, you know that I LOVE my low-glycemic sweeteners and use them all the time! Do a search for “xylitol” or “stevia” on the site and you’ll find hundreds of hits. So here are just a few of the most recent sweet experiments I’ve had:

The BEST Chocolate Avocado Pudding.

This pudding is a recipe I created for my Sweet Life Club members, and it’s been all the rage for the past month since it was introduced! Using the Health Garden Golden Monkfruit as the sweetener, it reminds me of the classic cooked chocolate pudding you had as a child, with absolutely no trace of bitterness whatsoever.

Here’s what one Sweet Life member said about it:

Carrot Cake Ice Cream.

How perfect is this Carrot Cake Ice Cream for the warm weather? Using xylitol as the primary sweetener, it results in a perfectly balanced, sweet and creamy dessert that you’d never know didn’t contain sugar.

Not-Ella Carob Butter.

This is a great substitute for nutella if you’re someone who’s concerned about all the sugar in the traditional spread–and it’s even nut-free. This recipe uses stevia as the primary sweetener.

I hope you’ve enjoyed this edition of Ricki’s Raves–and that you’ve got a new perspective on how fantastic healthy food can be!

Want to know what else I love? Find the entire collection of Ricki’s Raves posts here. 

Disclosure: This post is sponsored by some or all of the companies featured here. As always, my opinions are my own. I never (ever) recommend items or products on the site that I don’t already use and love. If some links are affliate links and you choose to purchase using those links, at no cost to you, I will receive a small percentage of the sale.

Subscribe for recipes and more about living well without sugar, gluten, eggs or dairy! Click here to subscribe to RickiHeller.com via email. You’ll receive weekly emails sharing recipes and videos as soon as they’re posted, plus weekly updates and news about upcoming events and programs. You can unsubscribe at any time. Please see our Privacy Policy for more information. A healthy lifestyle CAN be sweet!

Source: https://www.rickiheller.com/2018/05/rickis-raves-yes-this-is-healthy/

[plotleek8-blog]

Air Fried Tofu Italian Style

I’ve had an air fryer for well over a year and even started a Facebook group, FatFree Vegan Air Fryers, to share cooking ideas. I’ve posted several air fryer recipes, but I’ve never taken the opportunity to write about the air fryer in depth, to review the different air fryers, describe how they work, give formulas for converting “regular” recipes for the air fryer, etc.

And there’s a reason for that:

I don’t think air fryers are really necessary. And if you don’t have one, you can still make this air fried tofu because I’ve included oven directions at the end of the recipe.

Let me back up a bit and say that an air fryer is basically a small, super-charged convection oven; a fan circulates heat through the perforated basket that the food sits in, browning it in all sides. I have two appliances which have air frying features: A small Phillips Viva (a model that has been discontinued) and a large Breville Smart Oven Air, which is a toaster oven on steroids with an air frying setting and basket. Both of these fryers are considered top of the line among air fryers and have the price tags to prove it. (I bought them both myself, and have no affiliation with either company.)

Let me also qualify my statement that they aren’t necessary by confessing that I mostly use mine for only two foods: potatoes and tofu. Every now and then I make burgers and air fry them in the Breville, but I use my Phillips mostly to make “French fries” and tofu. So I’m hardly an expert on air frying, though that doesn’t stop me from having an opinion.

Italian Style Tofu in the Air Fryer Before Cooking

There are a few advantages to air frying instead of baking. Before I get to them, I want to say something controversial: I don’t consider the Breville Smart Oven Air (BSOA) a real air fryer. Now, I love the thing and use it daily for baking and reheating (it will hold a full-sized pan of lasagna, I kid you not), but as an air fryer it is huge but lackluster. I consider the air frying setting a gimmick, a very successful one by the number of people who have bought it. It works okay, but most of the following advantages of air fryers do not apply to it.

Air Fryers are Fast

I find that my Phillips air fryer cooks food in about half the time that it would take in the oven. The BSOA takes a little more time but normally less than an conventional oven (if you increase the heat.)

Air Fryers Cook at a Lower Temperature

Something about having hot air whipping around at hurricane speeds means that you don’t have to use as high a temperature as oven cooking. I reduce the temperature of a conventional recipe by as much as 70 degrees F when I make it in an air fryer.

Note: This does not apply to the BSOA. I find that everything needs to be cooked at much higher temperatures with the Breville’s air frying setting. For instance, I make thin French fries with the Phillips at 360F but have to turn the BSOA up to 425F.

Air Fried Food Does Not Need To Be Turned as Often

Because air is circulating through the mesh basket, food doesn’t have to be turned as often and is less likely to stick badly. But I find that I do need to loosen and rearrange the food at least once halfway through cooking so that it cooks evenly. I do this with a thin spatula; even though instructions will often say to “shake the basket,” often food is too stuck to really shake loose.

All in all, I think air fryers have some benefits, especially in terms of energy efficiency and time savings. But there are a few downsides:

They’re one-use appliances that take up space in the kitchen.

The better ones can be expensive.

The smallest ones are often too small, unless you are cooking for one. The Phillips I have, for instance, will hold only one burger unless I use the rack I purchased separately, for an extra $30. Then it holds two burgers. (Advice: Buy the biggest one you can afford.)

The cheaper ones often have non-stick coatings that flake off. Read the reviews on Amazon before you buy.

If you avoid non-stick coatings, it can be difficult to find a model without them (the Phillips’ basket is metal but the interior where the food drips is non-stick.)

Unless you’re used to fat-free food, you won’t find air-fried food much like fried food. A lot of buyers have felt disappointed that the results didn’t match the hype. And yes, you can cook without any oil in an air fryer, despite what the user manual states, though I’m sure that using a little oil would give the food a more realistic fried texture.

If you’d like to buy an air fryer, I’m not trying to dissuade you, but I think it’s important to know these things going in.

There is one thing that the air fryer does very well, and it alone is almost enough reason to buy one:

TOFU

The air fryer does something magical to tofu. It crisps the edges and makes it firmer and chewier, all without you having to freeze it or press it with fancy tofu presses. It’s absolutely addictive, and it’s oil-free.

I often make air fried tofu for stir-fries by marinating it in a mixture of soy sauce and sriracha, soy sauce and chili garlic sauce, soy sauce and a dash of sesame oil and garlic. The only essential is the soy sauce. I find tofu unappealingly bland if it’s not salted, and soy sauce adds the salt as well as the umami flavor.

What I do not add is starch. I tried just once adding starch to my tofu, and it was nowhere near as good as it is “naked.” It left a powdery residue in my mouth that I wish I could forget.

Last week I was trying to pull a last-minute lunch together from limited ingredients–not enough of anything to make a big salad but just enough salad vegetables to stuff a couple of wraps. I was tired of hummus and wanting something different, so I quickly marinated some tofu in Italian seasonings while the air fryer was preheating. Italian style air fried tofu was born.

I posted the photo of that lunch on Instagram, and so many people wanted the recipe that I knew I’d have to make it again and keep track of the amounts I used of each ingredient so that I could post it here. That was no hardship! I loved it so much that I’ve had it four times in the past week, and I hope you’ll love it, too.

Air Fried Tofu Italian Style

Using an air fryer makes this savory tofu crispy in record time, but if you don't have one, see the notes for baking in an oven or toaster oven. Also, the longer you marinate, the tastier the tofu will be, so start it soaking early for the best flavor.

Ingredients

8 ounces extra-firm tofu

1 tablespoon soy sauce or tamari

1 tablespoon aquafaba or broth (see notes)

1/2 teaspoon dried oregano

1/2 teaspoon dried basil

1/2 teaspoon granulated garlic

1/4 teaspoon granulated onion

black pepper to taste

Instructions

Drain the tofu and cut it into three slices lengthwise. Put down a double layer of tea towels or paper towels, place the tofu slices on top, and cover with more towels. Place your hands over the tofu slices and press down, gently increasing pressure, to press enough water out that the towels are noticeably wet. (You can also use a tofu press for this, of course.)

Return the tofu to the cutting board and cut each piece into about 10 cubes (one cut down the length and then 5 across works well.) Place the tofu in a large ziplock bag or bowl.

Mix the remaining ingredients well. Pour over the tofu and gently turn the bag or stir the tofu until all sides are coated. Let it marinate at least 10 minutes--the longer you marinate it, the more flavorful it will be.

Preheat your air fryer at 390-400F for about 3 minutes. Place the tofu in a single layer in the basket (leaving any marinade behind) and immediately reduce the temperature to around 350F. Air fry for 6 minutes. Use a thin, flexible spatula to loosen the tofu and turn it. Return it to the air fryer and begin checking at 4 minutes to see if it is golden overall and slightly darker at the edges but not overcooked or it will be tough.

Use any way you like--my preference is in wraps with plenty of veggies and balsamic vinaigrette--but it's also good in pasta.

Recipe Notes

Aquafaba is the liquid from cooking chickpeas. In this recipe, its main purpose is to dilute the soy sauce and help spread the flavor around, so any liquid will do.

To bake in the oven, line a baking sheet with parchment paper or a silicone liner and bake at 400F for about 20 minutes, turning after 10 minutes.

Sodium listed in the nutritional info is for regular soy sauce; use low sodium soy sauce to reduce the sodium. Or replace the soy sauce with a flavorful liquid such as wine to drastically reduce the sodium.

This tofu is zero points on Weight Watchers new Freestyle program. The recipe makes about 20 pieces, enough to fill 4 medium-sized tortilla wraps.

Nutrition Facts

Air Fried Tofu Italian Style

Amount Per Serving (4 ounces)

Calories 87 Calories from Fat 40

% Daily Value*

Total Fat 4.4g 7%

Saturated Fat 1g 5%

Sodium 452mg 19%

Potassium 221mg 6%

Total Carbohydrates 3.4g 1%

Dietary Fiber 1.3g 5%

Protein 10g 20%

* Percent Daily Values are based on a 2000 calorie diet.

Please pin and share!

Please let me know in the comments if you have any questions that I didn’t answer about air frying.

Enjoy!

This post contains Amazon affiliate links. When you buy something through them, I receive a commission that helps support this site. Thanks for your purchase!

Source: https://blog.fatfreevegan.com/2018/03/air-fried-tofu-italian-style.html

[pigeonmark6-blog]

Ricki’s Raves: Yes, This IS Healthy!

I’ve decided to start a little series called Ricki’s Raves, in which I share some of my favorite items (both food and non-food alike) that I truly love and use all the time. Today, I rave about the products I’ve discovered that provide healthier alternatives that still taste indulgent. 

If you’re used to eating healthy food, you already know that healthy can easily equal “delicious.”

But what if we could make all that delicious, healthy food even. . . healthier? Without losing flavor or appeal?

In today’s edition of Ricki’s Raves, I’m talking about some new products and appliances I’ve discovered that help to enhance the health value of foods you are probably already eating. And who doesn’t want to eat even MORE yummy foods–entirely guilt-free?

1. Shantiva Copper Pitchers

What It Is

I have to admit, I wasn’t familiar with all the health benefits of using a copper pitcher before I was contacted by the folks at Shantiva Copper Pitchers. This beautiful and handcrafted pitcher looks more like an art piece than an functional tool that’s supportive of good health. Then I found out that the advantages of copper drinking vessels find their roots in Ayurveda, where they’ve been used for thousands of years.

More recently, these claims have been supported by modern health sources as well.  By storing your water overnight in the pitcher and drinking it the next day, you’ll acquire all the health benefits of copper-infused water.

Why You’d Use It

Because copper is an essential mineral that is necessary for good health, you want to be sure you have enough in your body (though of course too much can be dangerous as well). When water is stored overnight in the copper pitcher, it’s gently infused with copper and can then be sipped throughout the day, used to create delicious drinks, or added as a beverage to meals to help you reach an optimum level in the body.  This site recommends drinking two to three glasses a day to acquire the correct amount of copper.

Copper-infused water is not only highly alkaline (good for most of us in the modern world, as our bodies tend to be too acidic), it’s also known to have anti-inflammatory properties, support thyroid health, support clear skin and aid in digestion.

In addition, copper is known to be anti-bacterial, so water stored in a copper pitcher remains fresh longer and there’s much less chance of any unwanted microbes surviving in it.

What I Love About It

The copper pitcher is a gorgeous piece of handcrafted art as well as a health-supportive, functional tool.

I really love that each pitcher is created by hand, one at a time, so no two are exactly alike. The craftsmanship is clear and it’s put together exceptionally well; each pitcher is crafted from a single piece of copper, which makes it much more durable and long-lasting than inferior products (in fact, they company promises that they will last a lifetime).

The copper pitcher is also really easy to clean--simply wash the inside with regular dish soap and water, then dry right away. If you find that the pitcher develops a patina (dull spots), then just cut a lemon, sprinkle a little salt on it, and rub over the surface. I’ve done this a couple times already after we forgot to dry the pitcher immediately after washing and the copper acquired a few dull spots where the water dried; it brightened up immediately and looked good as new. (You’ll find full cleaning instructions with the pitcher or on the Shantiva website).

Plus, it’s breathtakingly beautiful just sitting on your table!

Cost

On the Shantiva site, the pitchers are selling for $39.50 US or $50.90 CAD. Plus, they ship worldwide!

How I Use It. . .

As suggested by Shantiva, I stored my water overnight (or 6-8 hours) in the copper pitcher before drinking.  This allows the copper ions to dissolve in the water (a process called Oligodynamic effect, ‘‘which has the ability to destroy a wide range of harmful microbes, molds, fungi” and so on). [source].

It’s also important to ensure that your vessel is made of pure copper (the Shantiva copper pitcher is), and that you don’t overdo it. Having a drink in the morning and perhaps one in the evening is enough to acquire sufficient copper. Also, this site suggests taking a one month break from the copper-infused water after drinking it for 3 months, to allow our bodies to recalibrate and eliminate any excess.

After I first filled the pitcher, I simply drank the water straight up to see how I liked it. It was fresh tasting and somehow “lighter” than what I was used to.  There was no metallic taste (though apparently some people do detect it a bit). Really lovely!

I also started making lemon-infused water once the weather got a bit warmer. You can add whatever fruits or flavorings you prefer, but please note: it’s very important that you not add anything except water to the pitcher! Acids can degrade the copper and allow too much to leech into the water. So be sure to mix any beverages separately, and drink them from regular glasses!

2. Breville’s Smart Oven Air

What It Is

So we’re all familiar with the air-frying craze these days, right? Air frying allows you to achieve similar results to deep frying with only a fraction of the oil used, so that the final product is just as tasty, but much better for you.

The new Breville Smart Oven Air is a one-stop countertop appliance for air frying, convection baking, roasting, dehydrating, reheating, proofing, pizza-making and more–and let’s not forget toasting! You’ll be able to replace a long list of other small appliances with this one amazing oven.

Why You’d Use It

We had had a toaster oven for decades, but always found that it was either too small for many tasks, and of course wasn’t capable of others (like dehydrating or air frying). The Smart Oven Air is now stationed firmly where our toaster oven used to be, and we use it several times a day most days.

Some of the most common functions we’ve used so far are the air fryer (for sweet potato fries and regular fries; I’m really keen to try some of the more exotic recipes you’d find in my friend JL’s book, The Vegan Air Fryer, too), the convection oven (so quick and evenly browned!), the regular oven (recipe testing), the reheat function (perfectly timed) and the warm function (when you have a stack of pancakes or waffles you want to keep warm while you cook more).

What I Love About It

Just take a look at this 15-second video: 

As with all the Breville appliances I’ve tried so far, the Smart Oven Air makes it as easy as possible for you so you can achieve the best results with the least effort. This means separate dials for function, temperature and time, all of which come pre-set, but which you can also change as you like.

In addition, this oven is big enough to house a 9×13 inch (23 x 33 cm) roasting pan, 12-cup muffin cup or 9 pieces of toast, yet it’s quiet enough that you won’t really notice it as it runs in the background. It fits neatly on our countertop where our old toaster oven used to be, yet replaces about 5 other appliances in the kitchen.

Cost

The Smart Oven Air retails for $599.99 in Canada and $399.95 in the US.

How I Use It

We’ve been playing with all the features we can since we got the oven a couple of weeks ago. First up, of course, was some air-fried sweet potato fries (see video, below).

These were fantastic! They browned up really quickly (they were ready in about a quarter of the time that they normally would take) and were fully crisp on the outside in only 18 minutes. Because sweet potato fries tend to be softer than regular fries, it normally takes a lot longer to become crispy, but not these babies!

Next up were some of my Best Home Fries Ever, made in the air fryer instead of a frying pan. Another hit–and we loved that they were ready in about a quarter of the typical time.

I’ve also used the oven to reheat weekend brunch waffles (which, as it turns out, I made in my Breville Smart Waffle maker!). So convenient when you’ve got frozen waffles on hand!

Finally, I’ve been developing a grain-free brownie recipe and have tested it both in the conventional oven as well as with the convection setting. I love the oven’s ability to switch back and forth between the two! There’s also a “super-convection” setting for those hard-core convection fans. The brownie came out about the same in each case, but obviously baked up much faster with the convection setting.

[Baking up a perfect brownie in the Smart Oven Air!]

I’m looking forward to giving some of the other settings a try, particularly the “Dehydrate” setting. This recipe is one I’ve made for ages in the regular dehydrator–and now that machine may just be set aside, too.

3. GLOW Ball Sugar-Free Truffles

[Coconut Cream Pie (with pieces of coconut on top) and Brazil Nut Cream (with Brazil nut crumble) GLOWBalls.]

What It Is

If you’re looking for a rich, indulgent-tasting treat that contains NO sugar, NO dairy, NO caffeine and NO artificial or unhealthy ingredients, look no further! Julie Beyer’s GLOWBall Truffles Classic Collection (or GLOWBall Truffles Luxe Collection) are an entirely natural, organic sweet treat that allows you all the enjoyment of the most sinful-tasting truffles without any of the negative consequences.

GLOW Balls are made with carob (rather than cocoa or chocolate), for a no-caffeine alternative that’s good for just about any diet, including the anti-candida diet!  (If you prefer naturally sweetened chocolate, you can peek at the GLOW Chocolate Collection).

The combination of carob, organic coconut and coconut oil, plus an array of superfood ingredients like maca, mesquite or lucuma, ensure these truffles are not only incredibly delicious, but also elegant enough to serve to guests at the most posh of dinner parties or events.

Why You’d Use It

[Some of the “Naked” Truffles. Mmm!]

If you’re steering clear of sugar or refined sweeteners like I am, GLOWBalls are a fantastic way to treat yourself to something low glycemic, naturally sweetened (with green stevia and, for some of the products, maple syrup) and utterly delectable. There was absolutely none of the typical “stevia aftertaste” that people mention when consuming stevia-sweetened products; only a subtle sweetness combined with rich, full flavor.

These treats are also suitable for just about every “free-from” diet out there. As Julie states on the site, “All the ingredients we use are certified organic, refined sugar-free, dairy-free, gluten free, soy-free, GMO free and we use no preservatives, soy, corn or dairy. Everything we make is real and nutritious.” But you wouldn’t know it from the heavenly taste and texture!

What I Love About It

First and foremost, I loved the taste of these truffles. No, they’re not chocolate, but they were chocolatey nonetheless, satiny smooth, creamy and rich, with a mouthfeel like the very best chocolate truffle filling, melting slowly and lovingly on the tongue. Truly a delightful experience that you will relish.

My sample contained two flavors from the GLOWBall LUXE Collection: Brazil Nut Coconut Cream and Coconut Cream Pie. The flavor of the Brazil Nut Cream was similar to delicate milk chocolate, impossibly creamy and rich. The Coconut Cream Pie, while firmer, provided an almost fudge-like taste that was fantastic as well.

These treats are definitely the best products I’ve tasted in the sugar-free chocolate/truffle category, and incredibly high quality. GLOWBalls are a treat for both your taste buds and your whole body.

Cost

The truffles’ price varies depending on the size of the package you purchase, and the price per truffle decreases with larger orders. They start at $2.00 (Canadian) per piece, down to $1.40 per piece for the largest package; shipping is extra (and they ship outside Canada, too!).

But GUESS WHAT? Julie has kindly offered a special discount just to RH readers! Use the discount code RickiGLOW10  upon purchase and you’ll get 10% off your entire order! Pretty sweet, right? 🙂

How I Use It

I have to admit it, after the first taste, I was hooked and basically enjoyed the GLOWBalls all on their own, savoring every single bite. It was only after my sample had disappeared (far too quickly, I may add), that I realized it could have been fun to combine them with some other treats.

If you have the willpower to set some aside after you try them, they’d be great:

chopped and/or crumbled over your morning smoothie bowl;

chopped and added as a layer in a yogurt or pudding parfait;

mixed into your favorite flavor of ice cream; or

stirred into whatever sweet treat you think would benefit from the addition!

4. Health Garden Low Glycemic Sweeteners

What It Is

Health Garden began selling low-glycemic natural sweeteners in 2010 and currently bills itself as “the leading brand of natural sweeteners in the USA with our products being sold in 750+ stores across the country.” Yet, I have to admit, even though low-glycemic sweeteners are all I ever use, I was entirely shocked that I’d never heard of them.

Why? Because, while you may not find them in every local health food store, they are readily available in retailers such as Shoprite, HomeGoods, and Sam’s Club, and online at amazon.com, Walmart, Urth Market, and Jet.com and others.

Health Garden offers a full range of lower and zero-glycemic natural sweeteners, such as stevia, xylitol (my favorite granular low glycemic sweetener), erythritol, monk fruit, agave nectar, and more.  When my package arrived, I was overwhelmed by all the amazing goodies inside!

Why You’d Use It

If you’re on an anti-candida diet or cutting down on sugar consumption for any reason (diabetes, other blood sugar issues, Lyme disease, leaky gut or just to get away from too much sugar in the diet), you want to be using lower glycemic sweeteners like those from Health Garden.

With so many options these days that taste and function like sugar without actually spiking blood sugar, there’s no reason not to use this type of alternative, natural sweetener. Depending on what you’re looking for, you can opt for stevia (the leaves of which provide natural sweetness), xylitol (a sugar alcohol that does exist naturally, but in smaller quantities, and has been shown to have some anti-candida benefits), or monk fruit (a zero glycemic sweetener that provides all natural sweetness), for instance.

These sweeteners work wherever another, higher glycemic sweetener might also work. See below for some great ideas!

What I Love About It

The products are cleanly packaged, all natural, gluten-free, GMO-free and all taste great (note that the only one I didn’t try yet is the agave nectar, since I’m not using it as much these days). All the dry sweeteners I sampled were great. They taste just as good as the other ones I’ve tried and produced the same kinds of results in baked goods and other treats.

And, of course, these low glycemic sweeteners are so much better for your health than sugar!

Cost

Depending on which product you purchase, the costs varies from $9.99 US for the stevia packets to upwards of $36.00 US for the 3-pound Monkfruit bag.

How I Use It

If you follow this site, you know that I LOVE my low-glycemic sweeteners and use them all the time! Do a search for “xylitol” or “stevia” on the site and you’ll find hundreds of hits. So here are just a few of the most recent sweet experiments I’ve had:

The BEST Chocolate Avocado Pudding.

This pudding is a recipe I created for my Sweet Life Club members, and it’s been all the rage for the past month since it was introduced! Using the Health Garden Golden Monkfruit as the sweetener, it reminds me of the classic cooked chocolate pudding you had as a child, with absolutely no trace of bitterness whatsoever.

Here’s what one Sweet Life member said about it:

Carrot Cake Ice Cream.

How perfect is this Carrot Cake Ice Cream for the warm weather? Using xylitol as the primary sweetener, it results in a perfectly balanced, sweet and creamy dessert that you’d never know didn’t contain sugar.

Not-Ella Carob Butter.

This is a great substitute for nutella if you’re someone who’s concerned about all the sugar in the traditional spread–and it’s even nut-free. This recipe uses stevia as the primary sweetener.

I hope you’ve enjoyed this edition of Ricki’s Raves–and that you’ve got a new perspective on how fantastic healthy food can be!

Want to know what else I love? Find the entire collection of Ricki’s Raves posts here. 

Disclosure: This post is sponsored by some or all of the companies featured here. As always, my opinions are my own. I never (ever) recommend items or products on the site that I don’t already use and love. If some links are affliate links and you choose to purchase using those links, at no cost to you, I will receive a small percentage of the sale.

Subscribe for recipes and more about living well without sugar, gluten, eggs or dairy! Click here to subscribe to RickiHeller.com via email. You’ll receive weekly emails sharing recipes and videos as soon as they’re posted, plus weekly updates and news about upcoming events and programs. You can unsubscribe at any time. Please see our Privacy Policy for more information. A healthy lifestyle CAN be sweet!

Source: https://www.rickiheller.com/2018/05/rickis-raves-yes-this-is-healthy/

[folatefangirl]

What it’s like living with orthorexic parents who refuse to get treatment because they don’t see it as a genuine medical problem:

[I advise you not to read further if you have an ED and are easily triggered. This is a means for me to vent and bring awareness of how disordered orthorexia is and why it should be treated as a serious health problem, rather than as an excuse to control or comment on children's bodies.  Edit: I’m putting this behind a cut just in case.]

Books about "healthy eating" EVERYWHERE written by Dr. So-and-so who hasn't actually practiced medicine or done any medical research in at least ten years

"Can you make this cranberry sauce from fresh cranberries without any sugar?" (No, no I cannot. It tastes HORRIBLE.) 

"I love carrots/onions/parsnips/potatoes, but they have so many carbs!"

Not baking anything for like 6 months to a year because everything involving baking (refined flour, butter/oil, sugar) is a big no-no

Eating kale salad without dressing (*gags*)

Salads made with 8 different random vegetables, even if they taste horrible together

"You know, those photos really add ten pounds to your face."

Always fruit for dessert, if there is dessert

Freak outs if there's not at least 2 vegetables served at every meal that must be different colors

"This new healthy recipe tastes really bland. Can you fix it?" *after I make it again and add a bit of sugar, fat, and salt* "Wow, this tastes amazing!"

Living with this disorder for months on end until they binge at a restaurant

Realizing that I’m starting to have the same orthorexic symptoms when I have a mild panic attack over "splurging" by eating a baked potato with yogurt, 2 Tbsp of cheese, and green onions

"Did you remember to add protein powder to the pancakes?"

"I want you to make [insert really delicious but not exactly healthy dessert here] but substitute and reduce the sugar and the saturated fat, and can you also use a whole grain flour?" 

Hearing about every detail of what happened at the gym that day, down to the exact machine used for however amount of time and calories burned

"Wow, you can't run 2 miles or lift a 15 lb. weight for multiple reps? At your age I could ______."

"You're eating that junk? Just wait 'til you're 30 and your metabolism changes and you get fat."

"If in the future you let yourself go and get fat, I'll kill you." (A direct quote, unfortunately.)

"So-and-so ate [insert processed meat/baked good/sugar substitute etc.] and that's why they got cancer!"

"Wow, [sibling] looks so fat. It must be because of all that sugar they’re eating."

“Wow, you’ve put on so much weight!” (I went from a BMI of 17.5 to 22 in my teen years because I got curves due to stress + the hormones that want me to be able to have a healthy baby. Go figure.)

“You know that you won’t do as well in your career if you’re fat, right?”

After I lose some of said said weight due to not being as stressed as much and around much more body-positive people: “Wow, you look so much better!”

Always finding bottles of some weird dietary supplement around the house

Not believing me over half the time when I bring up medical criticisms of their diet and supplements, along with ample evidence 

Hiding “junk food”* purchased with my own money in my room and getting yelled at for hoarding said junk food

After they eat a whole bag of lentil crisps or homemade popcorn: "Wow, I'm so fat."

Always asking how much sugar something has and refusing to touch it if there's more than 10 g per serving (neither are diabetic, might I add)

"Don't you want to wear clothes that cover you up a little more?"

"How much do you weigh?" (Asked so many times I've lost count. I purposely don't weigh myself anymore so that I can truthfully answer, "I don't know.")

When they pinch the fat that's around my waist or hips (nope nope nope)

Forgetting what hamburgers or sausages taste like with bread. Forgetting what fast food tastes like at all.

The “judging you” side-eye when I eat something that’s remotely unhealthy, including second helpings at meals

Anyway, I'm fortunately not living in this environment anymore (especially as a teenager) and if you're currently stuck in someplace similar, I am so sorry. My parents mean well, but they are also very sick and their refusal to get help is no excuse for how they treat themselves and the people around them. If you're currently suffering from orthorexia, please get help and see a therapist. What I’ve listed here is Not Okay.

*”Junk food” meaning 85% dark chocolate, crackers with cheese or peanut butter, dried fruit, peanuts, granola bars, macaroons, black licorice, and Reese’s Pieces because you can force me to give them up over my cold, dead body