Healthy substitutes for cooking

This will hopefully make your life easier! I’ve compiled a list of my favorite substitutes to use in cooking. Have you used any of them before?

  1. Rice = Cauliflower Rice. Pulse cauliflower in a food processor or you can now buy cauliflower rice in most stores and just use it in place of rice – it’s so much better for you.
  2. French Fries = Sweet Potatoes! No, sweet potato fries don’t count. Let’s stay away from fried foods and bake them instead. Peel a sweet potato, cut it up into small cubes or slices and bake at 400 degrees for about 18 minutes! You can add a little sea salt ad voila.
  3. Pasta = Quinoa. This ancient grain provides protein ( a lot more than pasta) and also metabolizes differently and gives you energy. You can also use shredded spaghetti squash or spiralized zucchini noodles as a replacement as well. Yum!
  4. Sweets = Blueberries. Blueberries are full of antioxidants and will curb your craving for sweets. Eat them to your heart’s content and eat them alone since fruit should be consumed alone.

Let me know if you will try any of these tips!

xo,

Heather

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Simple Stir-fry Recipe

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When I said it was simple, I meant it. I am a one-pot meal master! No measurements, no fuss, just simple and fresh ingredients and throw them all in a pot!

Here’s what I used for this meal:

-cauliflower rice

-carrots

-zucchini

-broccoli

-mushrooms

-firm tofu

-pressed garlic, sesame oil, sea salt, onion powder, maple syrup

Cut the veggies however you want, add the spices to your own tasting preference and simmer for 20 minutes on low heat!

Enjoy!

Heather

Why we can’t all eat the same food!

Simply put: we are all made differently with different genes, lifestyles, diets, makeups, habits, bodies.

There is no correct diet for all- it doesn’t exist! Eating must be intuitive & planned in a way that supports YOU, no one else….and no that’s not a free pass to eat donuts.

We must eat with intention & eat for fuel. Our bodies are not garbage cans so it’s crucial we put good food into them.

 

Bruschetta Stew Recipe


This has to be one of my favorite recipes that I’ve ever created! Who doesn’t love bruschetta? Since I can’t do grains or dairy, I turned this famous Italian appetizer into a stew instead.

Ingredients:

1 block, Extra firm tofu (or shredded chicken)

1 can of organic chickpeas

1 yellow bell pepper, diced

1.5 Cups cauliflower rice (pre-pulsed from Trader Joe’s)

1 segment of broccoli, cut up

1 tub of pre-diced bruschetta from Trader Joe’s- by the hummus (Green/Red tub)

Veggie broth, onion powder, corn meal, Dijon mustard, maple syrup

Directions:

Now, I don’t really measure when I cook stews, I just eyeball it & go off taste so put all veggies in a large pot & fill the veggie broth enough that it covers half of you veggies. We will use the corn meal to thicken the broth later. 

Next add around 1 TBL of onion powder & maple syrup. Add 2 TBL Dijon mustard. Cook over medium/high heat until it starts bubbling & then turn it down to Low, cover the pot & let it simmer for 20-25 minutes. Check the broth & if it’s watery, add in corn meal just a little at a time & stir. Watch for thickening & add more if need be until desired thickness is achieved. You shouldn’t need salt but feel free to use a pinch if you must. 

Enjoy!!

Are you listening to that little voice?

That inner voice that’s been nagging at you to try something or do something? Now is that time. Live BIG. Go for it. Feel the fear and do it anyways. I’m doing it too!

Tips for eating salads

Simple salad for lunch & homemade dressing. If there’s one thing important about salads…it’s to try to make your own dressings so you know what is in them. Greens are very low calorie foods but high in nutrients & phtyochemicals, so we need to be adding hearty goodness & healthy fats to our salads to ensure proper caloric intake.

5 things I do to feel awesome!


What are you doing to support your happiness & wellbeing??

Here are my 5 top tips for feeling awesome:

  1. Mind my attitude – I choose to be happy on a daily basis. This means I am conscious of what my thoughts are, how they make me feel and if they make me feel good or bad. I really try to focus on gratitude and what’s going great in my life and I steer clear of negativity. When I find myself in a bad mood….because it happens to us all….allow yourself the right to feel your emotions but we’ve got to move on as soon as possible. We’ve got to adopt a “life goes on” attitude when shit hits the fan. Have an impromtu dance party, crank the music….do whatever you need to do.
  2. Eat whole, natural foods – This is paramount. Stop eating crap. It’s slowly killing you or creating disease. I hate to say it like that but someone has to. Cheetos are not our friend! Ditch the chemicals and go for the foods our bodies are designed to eat. If your Grandma (or Great Grandma) wouldn’t recognize it, don’t eat it.
  3. Find humor in everything – I’ve had a slight problem with this since childhood. I just think I was born to be easily amused. I find humor in things people probably wouldn’t find humor in and it helps me through a lot of situations. Surround yourself with funny people, laughing and even funny things on TV/Movies. It really is the best medicine.
  4. Nourish your passions – Do things that make you happy! Simple as that. Take the step and sign up for a class, a trip, a tour, an activity, whatever feeds your soul.
  5. Meditate – I use this as a way to stay sane. It helps you lower your blood pressure, reduce stress and cortisol levels, supports your adrenals and promotes healthy sleeping habits ON TOP of all of the amazing ZEN benefits it gives you. It’s for real!