Diet and nutrition, homeschooling, Photographic diary, plant based diet, recipes, Uncategorized

How much protein do you really eat?

DSC_4900-EditI have teetered on the edge of veganism for quite some time now,  I’ve committed to a total plant based diet for a month in 2019, but my biggest challenge is losing weight as I get older and keeping it off, and without eggs I think I struggle getting enough protein into my body.  The longer I don’t eat any meat, the more I want to cut all animal products from my diet, so as more and more plant based foods hit the shelves in our grocery stores here in NJ, and more and more restaurants are giving us vegan options, I am ready to commit fully.

I think it is time to really revamp my diet, I need to be adding more protein rich plant based foods into every meal that I eat, so it is time to do some more research and add a few essential protein rich foods to my grocery list.

If you are considering a more plant based diet, or you want to be totally vegan, this is what I have learned about eating more protein without eating any animal products.

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Protein is vitally important for our bodies, if you do not eat enough our health and body composition suffers immensely. It is usually recommended that an average sedentary man needs 56 grams of protein a day, and an average sedentary woman needs 46 grams of protein a day, which when you eat animal product this is easy to achieve, but when eating plant based foods this can be more difficult to achieve, especially if you are like me and avoid all soy based foods.

I have never in my life struggled with weight loss, I consider myself to have been very lucky, but as I have aged and my metabolism has changed I have noticed my weight creeping up, and despite calorie counting and eating a very clean healthy diet I still yo yo from day to day or week to week, but what I have noticed is that the weight difference can be attributed to how much food I have eaten that day, and most importantly how much protein I have eaten too.

So with all this in mind I am setting about changing my eating habits yet again. I have always struggled to eat large meals, but as I age I find I need to eat a good amount of healthy calories a day, but what I need to think about is the make up of the calories, how can I add more protein into every meal I eat.  Eating avocado on sourdough toast is not enough protein in that meal, if I average out 46 grams of protein for each day, each of the three meals I eat needs to have approximately 15 grams of protein in. If I eat two meals a day I have to add a whopping 23 grams of protein to each meal.

So lets look at some plant based foods that can give us a healthy amount of protein for each meal…

Of course soy foods are one of the highest protein plant based foods, I avoid soy for personal reasons, so I never include them in my meals but they can give you a whopping 10 – 19 grams of protein per 3.5 oz, pretty good for adding that 15 grams into every meal.

Now I do love me some lentils, green, red or French, I love lentils in everything. Lentils not only provide you with 18 grams of protein per cooked cup, they also provide you with a type of fiber that has been shown to feed the good bacteria in your colon.  I can see many more lentils appearing in my meals in the very near future.

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Garbanzo beans, chickpeas or whatever you want to call them, they are delicious and provide 15 grams of protein per cooked cup, I love, love, love them, hummus, roasted or ground into a flour to make pancakes, thicken sauces or make into a totally gluten free pizza base. Chickpeas and all other beans are most definitely a must pantry supply for adding a punch of nutrition to your meals.

Now I have been using nutritional yeast for many years now, not to be confused with yeast we use for baking.  Nutritional yeast adds some nice cheesy flavor to many meals, it is delicious in mashed potatoes and it is delicious sprinkled over pasta.  From my research I discovered that using nutritional yeast on or in my meals can add 14 grams of protein per ounce, it will also give me 7 grams of fiber… I need to be buying this in bulk and using it on everything.

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I do love to sprinkle hemp seeds on many of my dishes, they not only look pretty but they add some great nutrition to your meal. Now what I did not realize was the amount of protein these tiny little seeds could add to my food, 10 grams per ounce of completely digestible protein… I may just have to sprinkle a few more into each meal now.

When I was a child I hated green peas, I used to hate the fact my Mom put them on my plate with what seemed like every meal… Now I just love green peas with everything, how our tastes change, I love them mashed with some salt and pepper, I love them in casseroles, I love them in salads, it is fair to say that I really do love some green peas with everything these days.  Not only do these little round green peas provide you with 25% of your daily fiber and vitamin A,C and K, they are a great source of protein weighing in with 9 grams of protein per cooked cup, making them a great addition to every meal.

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Now this one surprised me, I have to be honest I bought spirulina quite some time ago, and I haven’t used it once, I am totally rethinking this, 2 tablespoons gives you 8 grams of protein, it is also an anti-inflammatory…  I may just have to add a little to our green juice in the mornings and sneak a little into casseroles here and there.

Quinoa has become a firm fave in our house, whenever I feel I need a little more protein in a meal I cook up some of this ancient grain that is totally protein packed giving us 8 – 9 grams of protein per cooked cup… definitely a staple pantry item in our house.

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I am thinking I may need to add more oats and oatmeal into our diets, I love oat milk, but as for actual oats we very rarely have them… half a cup of dry oats gives you 6 grams of protein and 4 grams of fiber… oats can be added to everything from casseroles to veggie burgers and of course a good bowl of oatmeal anytime is the perfect comfort food to get you through a long cold winter.

Did you know that wild rice contains 1.5 times more protein than brown rice or basmati… now I did not, but now I do, guess what type of rice will be added to my grocery list.  One cooked cup of wild rice gives us 7 grams of protein… wow, who knew?

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Who makes chia pudding… hands up, me, me, me! 1.25 ounces of chia seeds give us 6 grams of protein, and a huge 13 grams of fiber making them a great addition to any meal, go grab some and chia pudding away.

Now we all know about nuts, seeds and nut butters, one ounce can give us between 5 – 7 grams of protein depending on the nut or seed… I always try to buy raw nuts and seeds and the most natural nut and seed butters I can find, its always a bonus if you find an organic one too.

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Finally there are protein rich fruits and vegetables, this is something I always forget, loading your plate up with them not only adds great protein but a host of other nutrition too.  Lets look at the vegetables that can give you between 4 – 5 grams of protein per cooked cup, broccoli, a firm favorite in our house, spinach, asparagus, artichokes, potatoes, sweet potatoes and brussel sprouts, these all make a regular appearance on our plates, but now I will be thinking of the protein I am adding to my plate.  Surprisingly fruits can be protein rich too giving us 2 – 4 grams of protein per cup, guava, blackberries, nectarines and bananas to name a few that can really pack a punch of nutrition.

Eating the rainbow is a must… but adding just the right of protein is just as important too, it keeps our bodies healthy and can really aid in weight loss when done correctly… now to work out the formula that is perfect for my body… wish me luck!

Diet and nutrition, plant based diet, recipes, Uncategorized

Inspired by others…

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I am totally inspired by so many people on social media for their recipes, from simple Instagram posts with awesome beautiful photos of gorgeous food, to gorgeous blogs full of healthy recipes, social media can be my go to inspiration for so many meals.  Now let’s not forget my most ultimate favorite chef, going right back to his ‘Naked’ days, he has just got better and better with the years, he is always learning new techniques, changing and evolving with everything he does and that is why I will always love Jamie Oliver and his awesome recipes too.

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I want to talk today about a few of my favorite cooking people on the World Wide Web, from plant based meals to Mediterranean recipes, I love them for so many different reasons.  I’m going to start with a woman I follow on Instagram, I originally started to follow her because I loved her home, she was based in Japan where her husband was stationed, a military family that has now moved to the beautiful country that is Italy.  Now this woman not only takes beautiful photos, her home is so simple but absolutely gorgeous, and the food she cooks leaves my mouth watering, it’s simplicity at its finest, but all the ingredients look so fresh, delicious and tasty.  One of my most favorite things she made recently was a tray of beautiful large olives, she baked them together with bunches of fresh herbs, artichoke hearts, one of my favorite things to eat, beautiful lemon slices and a drizzle of olive oil… I absolutely love baked warm olives, she served it with fresh crusty Italian bread and some cheese… simple indulgence and totally my style of cooking and eating, who needs a fancy meal when this rustic dish has beautiful flavors that make your taste buds sing and dance. If you would like to follow her too, look on Instagram for giosmama2626 I promise you will not be disappointed. 

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Next on my list is Deliciously Ella, plant based awesomeness, I love all her recipes from breakfast creamy mushrooms on crispy sourdough toast to her lentil bolognese. She started out because she was diagnosed with an autoimmune disorder, not wanting to spend the rest of her life on drugs she turned her life around with an awesome healthy diet, managed to ditch the drugs she was on and now she has an awesome restaurant in London, publishes beautiful books and she has recently had a gorgeous baby girl… totally inspiring. Take look at her website https://deliciouslyella.com and follow her on Facebook, I promise you won’t regret it.

I was introduced to Aine Carlin by my sister in-law the last time we were back in the UK visiting, I have one of her cookbooks too… all I can say is if you want a plant based meal her recipes are amazing, of course you could always add in some meat if you want to too, we just love the black bean enchiladas and the lentil curry, both so delicious and so nutritious.  Simple food that tastes so yummy.  Take a look at her website here http://www.peasoupeats.com/ or follow her on Instagram and Pinterest, you will definitely be inspired. 

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Last but not least is the Minimalist Baker, take a look at her blog again you will not be disappointed, her recipes are well thought through they taste delicious and she has something for everyone from recipes with Mediterranean flare to spicy Mexican dishes, sweet treats and baked deserts too.  If you want to browse through her recipes the link is here https://minimalistbaker.com

I think as a cook you need inspiration, cooking is an art, we need to create dishes that not only taste delicious but are pleasing to our eyes, if we lose sight of this, cooking becomes mundane and boring, when I watch Jamie cook he makes me want to eat that dish, he is descriptive in every way, he is totally inspiring.  When I eat food I want my taste buds to begin a happy dance, I want my eyes to be drawn to the colors and most of all I want to want to eat that dish again and again, I want to crave that food, and I want to recreate it over and over.  

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Simple Mediterranean food excites me, the fresh healthy ingredients, spicy Indian dishes sing to me, and Mexican bean dishes with lashes of avocados make me so happy. Whatever you eat, or whatever you make for you or your family, you should be filled with passion for the ingredients you have, fresh and tasty full of nutrients to nourish your body and mind… keep it real and keep it fresh always… go create art!

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No more resolutions here.

New Year… new year always finds me tearful, I don’t know why because it’s just another day, but I spend the days leading up to it being so reflective, I am a deep thinker, I am my own worst critic and I am an emotional person, I wear my heart on my sleeve, that is who I am and who I have always been. I read an article recently about being the best person we can be, about spending each day accepting who we are and growing from that… so I no longer have resolutions, but I do plan to be a better version of myself this year.

Accepting who I am is a difficult one, especially as I age, my reflection in the mirror seems strange to me, I am not the person I once was, but I have to stop avoiding my reflection and embrace it. I saw a woman in Starbucks recently, I think she was older than me, but she was me 10 years ago, her style was who I am, in that moment I told myself even as I age I need to keep me, sometimes I feel it slipping away because I no longer look like I used to, and I have always sworn to myself I would always be me, in my 60’s I’ll be lacing my DM’s and I’ll still be wearing my ripped jeans, I will always be a little boho and a little vintage because that is who I am and I am going to be that person again this year… I refuse to grow older with dignity.

I am definitely not the most organized of people, sometimes my house is not pristine and tidy, sometimes we eat pizza for dinner and sometimes my laundry pile is over flowing the hamper… this is me, but this year I am working on that, I have a schedule for everything, a schedule for housework, a schedule for home schooling and a schedule for exercise… one thing I do know about myself is, I work so much better with schedules, if it’s in writing I try to keep to it, I don’t over push myself, I believe in not stressing and doing what I can do, after all I am only one person, and Rome wasn’t built in a day.

I often feel as we accept our limitations and accept who we truly are, we achieve greater things, we take the pressure off of ourselves to be someone we are not… and through that we grow… and that is exactly what I have done, I have accepted all of my flaws, and believe me there are many, and I am learning to be just me, but I want to be a better version of me.

Food has grown to be an important part of who I am, I was anorexic in my teens, I had a love hate relationship with food, since then I have always suffered with IBS, some would say it’s a made up disease, some would say it can be miserable and believe me I never really understood I just accepted that was the way I am. In recent years I have discovered the key to being healthy is feeding our bodies with nutritional foods, I have discovered that I can help that IBS by eating well. I have always cooked from scratch, well I guess not back in the early days of being a new mom, but I have grown into the role of cook, chef, of our house, I have taught myself all about nutrition, I am in no way an expert but I do understand what we need to fuel our mind and bodies.

I have always been a menu planner, it keeps me on track and organized, but recently I have not been feeling it, whenever I sit down to work out what we will eat my mind goes blank, what do we like to eat? nothing, blank, what do I normally cook? nothing, blank. So I have devised a new system, again with the schedules, I have gone back to the olden days, when we would have egg and chips every Monday, mincemeat on a Tuesday… I have devised a plan to have days of the week for certain meals , but each week I will change up the dish, so let’s take Saturdays, I made that baked potato day, I love baked potatoes, warm comfort food to the max and the list of toppings are endless, last Saturday we had broccoli cheese on our potatoes, it was a huge success, then this weekend we are having chili topped baked spuds, you can add in some roasted vegetables to the mix, even a huge salad, same meal every Saturday but with a twist… ingenious!

Monday is casserole day, yesterday we had a pasta casserole with a colorful salad, Tuesday is Taco day… of course, think of all the different combos of tacos we can have. Wednesday is Buddha bowl day, one of my favorite meals, nutrition the max. Thursday is sandwich night, it always has been, I’m just changing it up a little… adding in a soup or a salad occasionally. Friday is pizza night, but instead of ordering in we make our pizza fresh, last week I made the pizza dough in the morning, stored it in the refrigerator during the day, took it out and let it rise for an hour, then everyone created their own pizza with lots of healthy toppings… it worked well. Well that’s if you don’t include the clear up process. Saturday is baked potato day, I think this maybe my favorite day food wise. And finally Sunday has a loose interpretation of a roast dinner… last week we had two types of pilgrims meatloaf… one with meat and one without, steamed red cabbage and tiny steamed potatoes. Each day has its own theme that can be changed and interpreted in different ways.

In life we need to accept who we are, we need to learn to not be so hard on ourselves, and in my case I need to embrace the lists, organize my life with schedules, I do know one thing, I am a much happier person when I am organized… so this year is all about embracing life… stopping and smelling the roses, enjoying beautiful sunrises at dawn, taking time to sit down and write or drawing, both things that I love to do, making time for yoga or meditating just a little bit longer, eating well and adapting to change… we need to just be ourselves, whoever we may be.

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The festive season

If you like me are trying your hardest to eat a healthy well balanced diet, the festive season can be a bit daunting… breaking that healthy eating plan, eating lots of carbs and sugars that you normally restrict, well I am hear to tell you that you can still feel festive whilst keeping on that clean healthy eating track.

After Thanksgiving I decided I am not falling into the pattern of bad eating over the Christmas period, I’m going to keep on my plan with a few little tweaks here and there, my body will most definitely thank me for it.

When we lived in England our Christmas Day meal was a big thing, I get it, the one day of the year you get to eat that great big roast dinner, turkey, all the trimmings, stuffing, roast potatoes, little sausages wrapped in bacon and in our house a big tray of Yorkshire puddings, the veggies were a side plate and not highly thought of. How times of changed for us, not only do Paul and I not eat the meat, but we don’t make roast potatoes anymore, instead they have been replaced with mashed potatoes and the side of veggies is now the star of the show, but there is also another thing that has changed, this meal is only eaten on Thanksgiving now, once Christmas Day rolls around, not only do I not want to repeat that day of preparation but I don’t want to cook that meal again either… so a new tradition has come about in our house, the Christmas Day brunch, eggs, bacon and sausages for the meat eaters, smoked salmon, lots of veggies, avocados, onions, tomatoes, mushrooms and sautéed green leaves. Piles of fluffy pancakes topped with fresh fruit and loaves of crispy sour dough bread… in the Instant Pot is a homemade, low sugar baked bean recipe… all served with a little glass of Prosecco or two. Now that is our main meal of the day… no turkey in sight, all healthy delicious, low carb and definitely low sugar, well if you take out the bread and pancakes… ha ha.

Buddha bowls are a big thing in our house, a bowl of well balanced nutrition, you have your perfectly portioned protein, next to your delicious nutritional carbs and then lots of veggies packing a big punch of vitamins, minerals and just wholesome goodness. So with this in mind I am thinking we could have a festive themed Buddha bowl this year later in the day. I love stuffed squash, so this could definitely feature in my bowl along side a crunchy raw Brussels sprout salad, for the meat eaters little turkey stuffing balls and for the non meat eaters, aka Paul and I, walnut cranberry stuffing balls, all topped with a savory dressing and a selection of crunchy nuts and seeds… sounds good, right?

Back from where I come from, Christmas cookies and big tubs of popcorn are not a thing at this time of year, our stores are filled with all kinds of mince pies and Christmas puddings, ready to be topped with delicious brandy sauce… but on my healthy eating plan, I don’t tend to gravitate towards them, so I was thinking I could make a healthy version of the mincemeat with fresh cranberries, dates and a little coconut sugar, then this could be stuffed into apples and baked in the oven, all topped with a creamy oat milk yogurt, not quite as indulgent, but just as delicious. Of course a healthy olive oil popcorn lightly sprinkled with salt is good too, a healthy festive snack if you live in the US.

NOW WHAT ABOUT THE CHOCOLATE? I hear you cry… tins of Quality Street and Roses dance about in my head, childhood memories mixed with treats of Christmas snowball drinks linger here for a while. Minature Heroes and chocolate covered Brazil nuts all feature in my Christmas’s past and present… but now I totally look at chocolate in a new way, of course we all need a treat, but the way I see it is small portions, tiny chocolates, a few mini peanut cups from Trader Joe’s here and there will never hurt, mix in some healthy raw nuts and you get a great combination, a little sweet mixed with healthy nutrients. So this will be my new treats, even over Christmas, I think a little of what you love is good for your soul, but always remember to add in the good things to help your body process them more efficiently.

The one thing you can be assured of, that is not only healthy, full of vitamin c to help you through this bitterly cold few months, tastes delicious… is satsumas, mandarins and clementines make a healthy festive treat, they always feature in Santa’s stockings, so you know they must be good… Ho Ho Ho.

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Why do we green juice every day?

Every morning Paul and I (and Mabel when she is here) drink a full glass of green juice before we put anything else in our bodies, we wait anywhere between 30 minutes to an hour to allow all the nutrition to digest and absorb, then we continue as normal with our day… it is such a great way to start the day, well that’s once you get used to the taste, which believe me takes a while.

Why I hear you all ask do we drink green juice, well according to research we should always start our day with some kind of citrus fruit to balance our PH levels after sleeping all night, also it’s an optimum time after we have fasted all night for our body to effectively absorb this power house of nutrition… I started it after I joined a group on Facebook for natural healing for psoriasis, everyone was raving about how celery juice had helped to clear the psoriasis patches they had on their bodies, so me being me, thought ‘why not give this a try’… and so my not so original green juice recipe came about.

I have been making and drinking green juice for about 4 months now, I have noticed a few things, my digestion works much better, the fiber from the juice helps to keep everything running regular, I know, I know… TMI, my skin looks and feels better, I feel so much better in myself after I’ve drunk it and I have noticed an improvement in my psoriasis patches.

SO WHAT GOES INTO THIS MAGIC GREEN NECTAR?

The first ingredient is CELERY… The benefits of celery are all right here in this link. Very low in carbs, but very high in fiber, making it perfect for those of us who are on a low carb diet for whatever reason we have. It is also a fat free food, which is always a plus in my book and it has very minimal protein value, And to top everything off, celery packs a punch with vital micro nutrients, vitamin K, vitamin A, potassium, and folate 2… a very under rated superfood.

My second ingredient is KALE… The benefits of kale can be found right here. For a vegetable kale is protein rich 3 grams to be exact, it is great on the fiber front which really helps to control your blood sugar levels. It is full of vitamin, minerals and even contains omega 3, which is most definitely important if you are managing auto immune disorders.

Last but not least, my third ingredient is LEMON… Lemons what can I say, a great way to start our day, balance our PH levels, fantastic if you are on an alkaline diet, full of vitamins, minerals, phytonutrients, antioxidants, vitamin C and folate. When life gives you lemons jump for joy and enjoy everything about them.

Of course this is just my basic recipe, ingredients I always make sure I have in, but of course green juice can be made with anything, Trader Joe’s have a fantastic bag of greens made for juicing, when the farmer market is in full swing I have been known to add some chard leaves, radish leaves and of course fresh spinach is a power house of nutrition. Apples, clementines, pomegranate seeds, the list is endless, they add a nice sweetness, I’ve added carrots, broccoli, even a little baby cauliflower… but when it comes to green juicing my basic recipe is always the same, healthy, nutritious and after a while it actually tastes delicious.

So for anyone who is interested in green juicing this is my recipe for two people…

4 to 6 sticks of celery washed and chopped into approximately 1 inch pieces

2 cups of chopped kale, stalks included.

1 whole lemon, I roughly take off the skin, don’t worry too much, then I add the whole lemon, seeds included.

2 cups of water and ice cubes, ice cubes are optional but I really like my juice on the colder side.

Place all the ingredients in your blender jug, blitz on medium for a couple of minutes, time will vary depending on the type of blender you have. Now you can drink this with the pulp if you like, personally I sieve my juice through a strainer, of course I never throw anything away, so I keep the pulp and use it in other recipes, I have been known to make an awesome green egg white frittata for breakfast, my secret ingredient in my bolognese is green juice pulp, it adds flavor and nutrition to casseroles and it’s delicious added into a homemade broth, so never throw away that pulp, you can use it in so many things and no one will ever know it’s in there… shhh, what they don’t know will never hurt them, it will serve to make them feel better.

I always try to buy organic fresh ingredients when I can, the farmers market is my happy place, but I know it’s not always possible so here is a little tip if your fruit and vegetables are not organic, try soaking them in a solution of water and apple cider vinegar for about 10 to 15 minutes, alternatively scrub the veggies and fruit with a vegetable scrub, I use one from Trader Joe’s when I need to.

Now green juicing is an acquired taste, believe me when you first taste that juice you will think am I completely mad to be doing this, Mabel described it like salad in juice form, and not the good kind either, but the more you do it, the more your tastebuds will become accustomed to it, you might even think it is delicious one day… but there is one thing that will happen for sure… your body will most definitely thank you for it, your skin will glow, your joints will feel more supple, and your digestive system will be so very happy… so go give it a try, what do you have to lose?

Oh and don’t throw your lemon peels away, always leave a bit of flesh on them and add them to your water, you will be surprised what wonderful flavor and value it adds to your plain old water.

Since writing this a week ago, I have added in a couple more ingredients to my basic recipe, half a thumbs worth of ginger, don’t bother peeling it just throw it into the blender the way it is and then add about 1/2 teaspoon of ground turmeric dissolved in a tablespoon of boiling water, if you can get the whole root definitely use that, but if not powdered turmeric will work fine… the zing these ingredients give the juice is amazing… there is a little story behind these two new ingredients and they include Mabel and a visit to Trader Joe’s recently, she bought a little healthy power shot of juice, the ingredients were like my green juice recipe but added in were ginger, turmeric and cayenne pepper, you drink it like a shot, it is meant to help boost your immune system, well it got me thinking, I have turmeric in my cupboards and a large container of organic ginger root in the refrigerator, maybe I should add this into my recipe, and so my new new recipe is born, I’m yet to be brave enough to add a little pinch of cayenne… maybe one day... Happy juicing everyone.

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It’s all about warm Winter salads this week.

I am often asked how I balance out my menus for so many different diets… my trick is to make a dish that items can be added or taken away, and salads are perfect for this, they are also a great way to change up the seasonal vegetables… Fall and Winter Salads are delicious, lots of roasted squashes, butternut, acorn and even my favorite squash the delicata, switch it up, try different squashes to keep dishes interesting, you can even throw in some sweet potatoes or yams.

Fill your salad with lots of seasonal greens, kale is a firm favorite in my house as long as it’s finely chopped I will add, it is full of nutrition and it works well in a robust winter salad, add in some spinach, and toss in some arugula (rocket) leaves for a little peppery spice. Next on my winter salad is broccoli or cauliflower, chopped finely, again for the fussy eaters in my house, it’s raw and totally delicious, blended with the other ingredients you will hardly know it’s in there.

Add in some carbohydrates, always whole grain as Jamie would say, quinoa is high in protein, farro, barley, wild rice, brown rice, whole grain couscous… your options are limitless, switch it up add potatoes, celeriac is a great choice roasted or add a little whole grain pasta, again so many different shapes and sizes out there.

Keep your portion sizes small for carbs, balance this out with all the glorious veggies out there, you can add ribbons of carrots, chopped red onions, one of my new favorite things to bake and add to salads is the humble beet, add chopped cabbage, red or green it works so well in a robust winter salad, add in some grape tomatoes, thinly sliced asparagus spears… just have fun, think lots veggies and think about eating lots of different colors within your dish.

Well I will put my hand up and say I never used to like fruit in my salad, I don’t know what it was about the sweet and savory combination, but it definitely was not my favorite, fast forward a few years and I love it, it just goes to show if you persist you can grow to love all different kinds of foods… anyway my go to fruit for my winter salad is pomegranate, the juice as you tap those little nutrition packed seeds onto your salad add into the dish to create its own dressing, they are bright and vibrant, and most definitely add a pop of color and nutrition to your plate. Apples and pears are definitely in season right now, so think about slicing or chopping and tossing them throughout your dish to add in some sweetness.

Last but not least is your protein, well this one is easy if you are a meat eater, seared turmeric chicken Jamie Oliver style is one protein that packs a punch of flavor and is an excellent anti inflammatory aiding dish. Perfect pork belly is a fantastic protein to add to a robust winter salad. The list goes on, spicy sausages, apple sausages add a touch of Fall flavor, crispy ground beef, perfectly seared slices of steak… take your pick they are all fantastic to add to any salad dish.

Now if you are a vegetarian or vegan beans and lentils are a perfect accompaniment for your salad, black beans, garbanzo beans (chickpeas), pinto beans, kidney beans, white beans in all shapes and sizes, you can flavor them or you can just toss them in as they are. Now I am a huge lentil fan, red, green, French, I just love lentils, add them into a salad or make a soup to go on the side, they definitely are a great protein for a salad, Spring or Summer, Fall or Winter. Of course eggs are not vegan, but they are a powerhouse of nutrition, boil them and have them on the side of your salad, make an omelette to eat with your salad, either way eggs are good with everything. Avocados, what can I say, it’s protein packed along with other nutrition, it’s most definitely delicious and I know Florrie, Mabel and I could eat them all day and every day… add them to salad and you will most definitely be smiling.

In my house we are split with dressings and toppings, some of us love a good salad dressing, some of us like it creamy, some of us like it acidic, some of us even like our salad dry with no dressing… WHAT? I know that is crazy right? Whatever way we like our salad dressing, just make it healthy and delicious. I always leave my salad undressed, then everyone gets to choose how they want to eat it. Toppings are the same, some people do not like nuts, other like seeds, have fun add some crunch to your salad your way, think sesame or hemp seeds, sunflower or pumpkin seeds, nuts, nuts and more nuts, throw on whatever you have in and crunch away.

I could eat salad every day, that combined with a good yummy comforting soup is perfect Winter food for me… here are a few ideas to help plan your meals for this week, remember always have fun, get your children chopping, get them to help with each recipe, what I find in my house is if they have contributed to making our meal they are more willing to try it.

Tomato farro salad

Harvest salad

Warm Winter salad

Superb squash soup

Spiced parsnip and lentil soup with chili oil

English onion soup

Salads are a great way to eat the rainbow, they can be a complete meal with all of your food groups on one plate. Something that Jamie said in his Superfoods show was to add feta over your salad, not too much, think of it as a seasoning, that is most definitely my new way of thinking, another quick tip is to turn a can of garbanzo beans into hummus, spread it onto your plate and place your salad on top, a great protein , with great flavor… however you make your salad, have fun, chop away, different shapes and sizes, add texture and color, your body will definitely love you for it. ♥️

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A new beginning… its all about what we eat.

A while ago a friend on facebook gave me an idea… we are all becoming much more aware of eating healthier, in my family we have some health issues that need to be addressed and I am a firm believer in, we are what we eat, so its time to address those issues and get healthy again… so back to that idea, it was an idea to inspire others with a menu plan for each week, basically what we eat, we are vegetarian, we are plant based, we eat meat eaters, we are pre-diabetic and we are a clean healthy eating family… so here we go, my guide to eating healthily with a few tips here and there on other things, like reducing our waste, getting a huge bang for our buck with our groceries, becoming more eco friendly and how we can get our children not only excited by food but cooking too.

Welcome to my kitchen, I definitely am not a trained chef, I am not a nutritionist, I am an experienced Mom of 8 children, some grown up, some still in school and some still very small, we homeschool, we bake fresh bread and baked goods and we most definitely cook from scratch, fresh produce is a priority, and as much organic food as we can buy and we can afford is always number one on my list.

I have a family of very picky eaters, many years ago when my older children were much younger, I became proficient in adding in veggies into everything I made, I secretly cooked and blended a variety of healthy produce, then added them into my meals, although these days there has been many a cook book about how to do this, I was most definitely all about this many years ago… and still to this day, even though many of my children are older I still from time to time sneak the odd veggie or legume into a dish… I am all about nutrition and if I have to, I will lie, steal or sneak the vitamins and minerals into any dish.

I have gone from meal planning for 7 day increments to 3 days, with 10 people to cook for, 3 days is more manageable, not only to plan for, but to shop for.  The main priority is getting a balanced healthy diet, at all times.  I am a big Jamie Oliver fan, always have been, and always will be, after a few years break from watching his shows since moving to the US, I have recently been catching up on his newer shows, internet tv makes streaming his shows so much easier these days, he is so passionate about what he does, and his love for food is crazy, I am totally inspired to begin my own journey with health all over again.

I have three things in life that I am truly passionate about, number one is my family always, and joint second place is photography, I have taught myself how to take my camera off of auto mode and also how to use photoshop over the last 3 years, no mean feat believe me,  also, something many people may not really know is my passion for all things food, and this is my joint second place, cooking and eating healthily, the nutrition, what we need to fuel our bodies in the best way possible, I am so passionate about it, it has been suggested by several of my family members that I should train to be a nutritionist, I read so much all the time on the subject I am starting to wonder if they are right.

So lets begin now you know a little bit about me… this week is all about the soups for me, Winter is upon us, comfort foods to the max, having a warm nutritious soup on hand is always good for lunches, and even dinner, and I am all about the sides and what can I dip in that bowl of goodness.  I am all about reducing the fat these days, lowering our carbs and also bringing down the sugar content, once upon a time I would not have worried too much about adding sugar, these days I am always thinking of ways to reduce or add a natural sugar that is low on the glycemic index.  I have read several articles recently about how our bodies use the nutrition we put into them, what I was totally surprised about was how quickly some carbohydrates that we eat are turned into sugar in our bodies, making not all carbs equal, and the same for sugars, it appears that not all sugars are equal either.

Sometimes I love to experiment with recipes, but when I have a time crunch I am all for tried and tested recipes, although I have been known to mess around with a recipe from time to time, change ingredients, add in this and that… cooking is most definitely all about fun.

Soup number 1 for this week… an old favorite, very simple to make and very healthy… carrot and coriander soup.  I took the recipe and made it in my instant pot, a recent favorite purchase of mine, it makes cooking soup a breeze, you can start by sautéing your veggies then switch to pressure cooking, I loaded all the ingredients except the dairy and cilantro into the bowl, sealed it and set it to pressure cook for 3 minutes, you can then get on with other things whilst this wondrous machine does its thing… once it was finished I added in some oat milk, my favorite non dairy milk and the fresh cilantro, oh and let’s not forget at this point we need to season to taste, I then got my stick blender and in no time at all we had a delicious bowl of nutrition.

One cup of chopped carrots…

  • 52 calories
  • 12.26 grams (g) of carbohydrate
  • 3 g of sugars
  • 1.19 g of protein
  • 0.31 g of fat
  • 3.6 g of fiber
  • 1069 micrograms (mcg) of vitamin A
  • 7.6 vitamin C
  • 42 mg of calcium
  • 0.38 mg of iron
  • 15 mg of magnesium
  • 45 mg of phosphorus
  • 410 mg of potassium
  • 88 mg of sodium
  • 0.31 mg of zinc
  • 24 mcg of folate
  • 16.9 mcg of vitamin K

Making them a power house of super charged nutrition.

Soup number 2 for this week… another favorite, usually around Thanksgiving or Christmas time, using up the ham hock for flavor, these days the ham hock has been replaced with liquid smoke or sweet smoked paprika to replace that taste, but still as delicious and most definitely as nutritious… spit pea soup, vegetarian style.  I have made split pea soup for many years now, it is my husbands favorite over the years especially around Christmas time when we have had a ham, we use the bone with some of the meat still attached and cook it within the soup, these days my husband is a vegetarian so I needed to replace that smokey ham taste with something, and Smokey paprika is my favorite replacement. Split Peas will provide you with 21 grams of fiber and 28 grams of protein, among loads of other nutritional goodness, making it a fantastic winter comfort food soup.

Both soups are full of goodness, very budget friendly and you will be eating it for days to come, we just change up the sides, sometimes a roasted veggie sandwich with sourdough bread toasted, sometimes crackers and cheese, sometimes roasted squash or sweet potato wedges, today we had a quinoa salad with nuts, berries and roasted squash on the side, now I cannot claim to have made this one, but I know this guy called Trader Joe that can make life a little simpler sometimes.

‘[‘Tomorrow we are heading out for brunch, a great place we know, all made from scratch and all farm to table, my favorite.  I will be putting a lentil bolognese in the slow cooker for when we get home, some of us will have this with pasta and ground sausage, the rest of us will have it with roasted butternut squash wedges and a green salad.

Well that is what we are eating for the next few days, low carb, low sugar, but always healthy and nutritious, I try to incorporate seasonal fruits and veggies, so right now we are eating lots of squashes, pomegranates, apples and pears, all full of flavor and packed with lots of nutrition… (just a little hint, keep all those veggie scraps, do not throw anything away including the seeds from the butternut squash, freeze them ready for an awesome homemade, ultra budget friendly, almost free broth made in your slow cooker or instant pot, recipe to follow soon) Be happy and stay warm… and remember eat the rainbow. 🌈