#plus good for baking or toppings for yogurt etc

[bedupolker]

get my ass

fruit list

[veronicasanders]

Do you have a favorite meal someone's made for you? what foods remind you of home or of someone?, what do you like to eat when they feel like shit (emotionally or actually sick)?

YAAAAAS I’m so psyched for this question, I love it!! 💖

So, my mom grew up in a family of 7, and she was the 2nd oldest. Both of my grandparents worked long hours and so her oldest sister started cooking super young, and my mom started cleaning. Because of this very early division of labor, my mom was never really into cooking, but my aunt…oh my god. 

Going to her house is incredible, because she always cooks absolutely amazing meals that are full of seasonal fresh veggies, often from her own garden. But even better, I lived with her and my uncle for about a year when I was interning (ie not getting paid) and let me tell you…I ate like fucking ROYALTY during that year. Plus, I got to be her sous chef when I was home and I learned an infinite amount of helpful things. I think honestly, the best part was getting home after a 10-14 hours day and hour commute and ALWAYS finding a fridge full of delicious, healthy food. Like, all I had to do was heat it up. It was often some kind of frittata, some amazing homemade pesto with fresh pasta, or stir-fry. 

She’s the one who makes coleslaw a lot, btw, and here’s the basic method: 

Always start with at least 2 kinds of cabbage - one green and one purple, cut thinly on a mandolin. Usually at least a few other cruciferous veggies too, like Brussels sprouts, broccoli, kale, etc, also cut small.

Add some other crunchy veggies: shredded or matchstick-cut carrots, radishes,  celery, jicama, beets, whatever you’ve got.

Add little oil/fat

Add whatever vinegar or acid goes with the rest of the meal (IE balsamic, red wine, apple cider, or rice vinegar, harissa, or lemon/lime juice, even hot sauce)

Optional: If you want a creamy coleslaw, add a spoonful or two of Greek yogurt

Season LIBERALLY, with whatever spices or fresh herbs go with the meal. Always include salt, pepper, a little chili powder, and garlic & onion powders, but everything is optional.

STIR AGGRESSIVELY UNTIL THE LIQUIDS AND SPICES HAVE EMULSIFIED AND COATED THE VEGGIES. TASTE AS YOU GO AND ADD SEASONING IF NECESSARY.

(Examples: an Italian meal might mean: olive oil, balsamic vinegar, lemon juice, fresh basil, fresh parsley, fresh minced garlic, a few spoonfuls of pesto, dried oregano or rosemary, etc. A stir-fry might get peanut oil, rice vinegar, soy sauce, fresh Thai basil, green onions, cilantro/coriander leaves, star anise, cloves, etc. Mexican food might get lime juice, fresh cilantro, cumin, cayenne, ancho, chipotle, hot sauce or Tajin.)

Also optional: add-ins like tomatoes, olives, peppers, artichoke hearts, capers, cucumbers: things that are juicy or more delicate. They get mixed in now, more gently.

Finish by sprinkling something crunchy on top: toasted nuts or seeds, croutons, fried noodles. Et voila. Auntie Em’s Coleslaw.

(Which stores brilliantly, btw, because the flavors only get better as they all marinate together and because the base is hearty and crunch things, it doesn’t get soggy and gross like most leftover salad.)

Well...that turned into a full recipe, lol. ANYWAY...

Other favorite meals that people have made me, which always make me think of them:

This layered enchilada-inspired dish that my friend’s mom used to make all the time was my absolute favorite and I have a full recipe for that too. It doesn’t claim to be authentically Mexican; it’s like a California/vegetarian version of the classic Tex Mex dish called “Burrito Pie,” but it is SO fucking good and satisfying and the kind of thing you can eat all year round because it’s both warm and filling but also full of fresh veggies and easily can be eaten with a big salad (or Auntie Em’s Coleslaw) for a lighter meal in hot weather.

Also my grandmother used to make truly outstanding oven-baked mac and cheese. 

My friend's grandmother added a vegetarian tamale to their holiday tradition just because I used to help and I didn't eat the meat ones. (Roasted poblanos with crema, Oaxaca, and Cotija btw, absolutely fucking outstanding.)

What reminds me of home, is generally just the foods that my family makes or that we ate together. My brother makes the best mashed potatoes in the world. My mom makes lentil soup that I’m always in the mood for 24/7, and these dark chocolate/peanut butter/coconut cookie bars that are to die for. My dad loves to grill, so perfectly grilled salmon or corn or eggplant/zucchini remind me of him. My other grandparents always took me to Jewish delis, so whenever I have a tuna melt or kosher pickles, I think of them.

When I feel like shit, I want a big bowl of something warm and comforting, which is incidentally most of the foods listed above. Something starchy and cheesy and warm. Mostly soups and stews with potatoes, pasta, rice or dumplings in it. Stuff I can eat with a spoon, curled up in front of the TV. One of my favorites is roasted pepper and tomato soup with a grilled cheese sandwich. If I’m actually physically sick, I usually crave things that are kind of bland and starchy like pastina/pastellina or polenta with a little butter on it. 

I could talk about this all day so I'm just gonna shut up now. LOL

[formeryelpers]

Top It Yogurt Shoppe, 801 1st St, Unit 203, Snohomish, WA 98290

Fro-yo girl here. It’s rare, but once in a blue moon, I’ll encounter a froyo shop with an owner who really cares about providing the best froyo and the best froyo shop experience. And I found that in the small town of Snohomish, about 30 miles north of Seattle.

The owner, Ken, took over Top It about 1.5 years ago and transformed it into a shop that reflects his commitment to serving the best froyo and toppings in a unique, friendly environment. He wanted to serve products that he felt good about and when he looked at the ingredients in some common froyo toppings, he decided to make his own toppings. Over half the toppings and sauces, including the sprinkles, cookies, crumble, cookie dough, cheesecake, brownies, brownie batter, mochi, granola, etc. are made in-house. Almost everything is vegan. The only dairy product used is milk. Other toppings include fresh fruit, nuts, candies, chocolate covered nuts, chocolate chips, pb chips, cereal, honey, etc. I haven’t seen so many homemade toppings at a froyo shop in many years.

As for the froyo, he only uses liquid mix served from the best soft serve machines (Electro Freeze & Carpigiani). The texture is superior, so the froyo tastes better too. Choose from 12 self-serve flavors a day, including non-dairy, gluten-free, and no sugar added options.

Each flavor label lists whether the flavor is gluten-free, sugar-free, lowfat, contains nuts, contains egg, etc. And each label also had a Titanic fact.

He cares about the environment, so the shop is carbon neutral, composting and recycling most of the waste, and offering reusable bowls and spoons. Organic ingredients are used when available.

And he wants to make the shop a true experience, so he’s decorated it with various themes. The current theme is Titanic and the shop is currently a mini-Titanic museum (you have to see it to appreciate it). There are replicas of the stained glass windows of the Titanic and the side of the Titanic, photos of the Titanic, artifacts from the Titanic, books on the Titanic, and more. He even posted elaborate daily summaries of the final voyage of the Titanic. And he made toppings inspired by what was served on the Titanic.

Ken greeted everyone who entered the shop, and he was the one who dispensed the samples.

Froyo flavors of the day:

Pineapple Dole Whip

Pomegranate Raspberry

Non-dairy Chocolate

Non-dairy Vanilla

Strawberry Lemonade

Original Tart

Peanut Butter: creamy, thick, smooth, not overly sweet, can taste the peanut butter

Georgia Peach

Cake Batter, NSA

Strawberry Shortcake: tastes more like a strawberry baked good than strawberry, sweet and subtle, wonderfully creamy, smooth texture – not dense

Alpine Vanilla

Cable Car Chocolate

Prices: Small ($5)/ Medium ($7.50)/ Large ($9). It’s self-serve but flat rate. There’s a smaller cup available, if you ask for it.

The shop has the charm of an older building (it’s in Historic Downtown Snohomish) and is a few steps from the Snohomish River. If you provide your phone number, you’ll get 5% off on subsequent visits. Plus, there are board games to play and books to peruse.

The Titanic theme will continue for the rest of the year.

You can't go to Snohomish without stopping at Top It!

You know you love me. X0 X0, fro-yo girl.

5 out of 5 stars

By Lolia S.

[jaybug-jabbers]

Meal Ideas for College Students

Ok, so. As a college student, I’m compiling my own list of easy meal ideas. I have a bad habit of skipping meals, like many students do. A list of ideas helps a lot when you’re busy, stressed, tired, and/or not feeling up for much.

This post will prioritize quick/easy meals, ideas for relieving meal monotony, food that gives energy that sticks with you throughout the day, and meals that are generally healthy and balanced.

Note: This list of ideas was made with myself in mind. Everyone has their own dietary needs and/or preferences to keep in mind! Still, you might find something useful here. :) Also, check out my other post of recipes for more specific ideas.

Lunch/Dinner Ideas

1.) Soup/Salad/Sandwich.

-Not many canned soups are worth eating in my opinion, but a few taste acceptable (split pea’s pretty good), and sometimes grocery stores have containers of fresh soup. Those are almost always better tasting then canned!

-Salads ideally are more then just plain romaine lettuce and croutons/salad dressing. They can have all kinds of crap thrown on: nuts, seeds, tortilla strips, dried fruit, fresh sliced fruit, cheese, chicken, even some pasta noodles.

-It’s better to buy heads of greens and wash them yourself, as the already-washed bags of greens go bad quickly and have been prone to e. coli outbreaks. A little salad washing bowl speeds up cleaning greens. In either case, try to get a mix of darker, vitamin-rich greens.

-Sandwiches can use the healthier lunch meats but also leftover cooked chicken, or just a grilled cheese sandwich. (Use different kinds of sliced cheese.) Fancy mustard, pesto and horseradish can really punch up a sandwich; so can bread that actually tastes good.

2.) Pasta.

There are a lot of options of what to put on top of pasta; just adding some marinara sauce to spaghetti noodles is only the beginning.

-If you do use red sauce, I suggest adding mushrooms, sliced sausage or ground meat, or lots of cheese on top to bump up the protein.

-If you do something else, stir-frying some veggies (fresh– zuccini, mushroom, celery, carrot, snappeas, etc. frozen– frozen stir-fry veggie mix) and adding a light sauce is good; even dumping vinegarette salad dressing on it can be tasty.

-Other options include frozen shrimp, meatballs, leftover chicken, tofu or a cheese casserole.

-Try other kinds of pasta noodles, because even that can relieve some food monotomy. You can even use cheap ramen noodles, because why not? Just skip the spice pack they come with and add other things instead.

-Raviolis or tortillinis are also great for a light dinner or lunch.

-Sides for pasta include bread/garlic bread, salad, and fruit.

3.) Tacos/Burritos/Tostadas.

Canned beans, cheese, a bit of shredded lettuce, some jarred salsa, a tortilla, presto. Also great for using leftover ground meat or baked chicken. If you are lucky enough to own an avacado, please use it for this.

4.) Nachos.

This is basically when you have canned beans but you ran out of tortillas. Dump everything on top of corn chips instead.

5.) Enchilada Casserole.

Ground meat (or shredded chicken), canned black beans/red kidney beans, shredded cheese, canned enchilada sauce, corn tortillas, and a casserole dish. Dense and lasts you for a long time. Freezes well, too.

6.) Baked chicken.

There’s about a million different ways to prepare chicken. What’s more, the leftovers are so useful for so many things.

7.) Homemade pizza.

-They sell those kits at the store with the shell and the pizza sauce all ready. Just add your desired toppings and cook. A million times better then frozen pizza and worth the five extra minutes of work. You’ll need to invest in a large cutting-board and a pizza cutter or a large knife, but that’s it.

-If you want emergency personal pizzas, you can even use English Muffins for the task.

8.) Hamburger.

If you don’t care for ground beef, ground turkey or chicken works just as well; you can cook them insanely fast and easily on a Foreman grill, but still cooks pretty fast in a regular pan too. Adding some fixings goes a long way: pickles, cheese, lettuce, tomato, pineapple rings, etc. Good sides: salad, fries/potato, peas or beans.

9.) Baked frozen fish/salmon.

Again, you’re unlikey to have the time to buy and prepare fresh fish, which needs to be cooked and eaten quickly, but you can buy a filet of frozen fish. Good sides: rice, easy risotto, boxed couscous, broccoli, bread, etc.

10.) Fajuitas.

Steak strips/chicken strips that are pan-fried, plus stir-fried mushrooms, asparagus,  zuccini, etc. Lime juice and avacado add a lot of flavor.  

11.) Chicken, mustard, mushroom, garlic, spinach and swiss hot sandwiches.

Bake ‘em after assembling them for melty goodness.

12.) Smoothies/shakes.

This is a great addition to breakfast or lunch if you’re not very hungry or running low on food supplies; only if you have a blender, of course. Ice cubes, plain yogurt, fruit (fresh or frozen), shredded coconut, honey, fruit juice or ice cream, and blend. Experiment to find what works best.

Breakfast Ideas

Bulk up on breakfast if your schedule demands it!

1.) Oatmeal loaded with nuts, dried fruit, powdered proteins, flaxseed, and a dash of maple syrup/honey

2.) A plain yogurt parfait loaded up in a similar manner, plus granola

3.) Bagels or toast with cream cheese, nut butters, jam/honey, or avacado

4.) Stir-fried potatoes, potato pancakes, hashbrowns

5.) Low-sugar muffins

6.) Breakfast burritos

7.) Omlettes

8.) See above for smoothies!

General Tips

1.) Always make large portions when you cook so there are leftovers. When you bake chicken for dinner, you can use the leftovers the next day or make a sandwich or a taco or whatever. If you’re going to invest your precious time and energy into cooking, get the most out of it. If you have TONS of leftovers, freeze them in portions that are easily taken out, bit by bit, to use later on.

2.) See if you can locate a microwave on campus. This expands your options for what to pack for food, in case sandwiches a million times a month gets tiring. Pack things into microwavable tupperware or bring little paper plates and plastic utensils. Plastic bento boxes are also handy ways to pack things other than sandwiches. You can even bring soup, pasta, or ramen with you in a thermos.

3.) Frozen vegetables help a lot. You may not have the time to buy, clean and cook fresh veg, but grabbing a bag of something frozen is easy to make sure you have balanced meals. Steam them in the microwave easily in a bowl with a plate on top; avoid the ‘steamer’ plastic bags if you can, which tend to taste gross imo and may not be super healthy. (zapping plastic may create toxins.)

4.) See what’s in season for fruit. That way you can buy cheaper organic fresh fruit such as grapes, melons, berries or even exotics like kiwi. If you get them in bulk and need to use fresh fruit up before it spoils, try smoothies or put them on cereal/oatmeal or even make a fruit salad.

5.) Consider investing in a crock pot or insta-pot cooker. This opens up options for a lot of low-effort recipes, where you can just toss crap in and come back later and it’s done.

6.) Invest in spices. It’s worth the money and effort to get a variety. Get in the habit of tossing them into things. It can punch up just about anything and is way better then just salt. Even scrambled eggs can be punched up with some Sriracha sauce or some spices, or a little bit of shredded cheese.

This is a repost on a new blog. The original post was on Nov 4, 2019.

[solarpunkcryptid]

Yeast Info

In a previous post about bread and bread recipes (here), I spoke about yeast and mentioned making a post with yeast information (as well as other baking info posts). This is the yeast post!

Thread below the read more because it’s long!

1. Refrigerate your yeast Yeast must be refrigerated. While this is not essential before the jar (or packets) is open, it is very beneficial afterwards. Nothing horribly awful will come from not doing so for a very short time, so don’t panic; the issue with prolonged cabinet storage is that it reduces the effectiveness of yeast over time, kind of like a half-life breakdown. I learned this the hard way. Using a jar of instant yeast that had been in a cupboard for a year (before I realized it said refrigerate after opening), I was only able to get one good rest and a partial rise out of it for dinner rolls (link in the post linked in the intro to this one); they only rose about 3/4 of the way. Part of this was also my trial and error with moisture content, but it consistently under-rose when I had nailed the right proportions of things with experience. When I got new yeast, the dinner rolls rose way higher than they had before, even after resting. I also had an orange roll recipe that double-rose effectively, something the old yeast never would have even attempted. Refrigerate your yeast, but if it’s old or you haven’t, it isn’t forever ruined, just a little less effective than it used to be!

Some people also recommend sticking the yeast in the freezer in an airtight container. I don’t do this personally because I use my yeast too often, but if you buy, say, three jars of yeast and you only use it maybe once per week, I could see freezing the yeast being great, because it’ll keep it fresh when you finally get around to using that third bottle!

2. There is a difference between instant and active dry yeast The big difference between instant yeast and active dry is how you need to “wake it up”. 

Instant yeast is simple; the grains are very small, meaning it takes much less time for the warm water/liquid ingredient mixture/what have you to activate it and get it producing all that necessary carbon dioxide for your baked goods. This means that you can literally just toss your instant yeast in with the dry ingredients if the recipe calls for it*, and the short contact time with the moisture when you mix everything up will be good enough to dissolve all the yeast. 

Active dry yeast, on the other hand, is slightly different. The granules of yeast are larger, meaning that it takes more effort to dissolve it. Active dry yeast is added to the liquid ingredients instead of to the dry, This allows you to make sure all the yeast dissolves, and warming up your liquid ingredients a bit for it is preferable to yeast grains in your finished products. 

*Instant yeast and active dry can be used interchangeably in recipes. If a recipe directs you to add your yeast to the liquid mix and all you have is instant, go ahead, it will behave fine. If a recipe is written for instant yeast, and all you have is active dry, make sure to warm up your liquid ingredients and dissolve it in there instead. At the end of the dissolving dilemma, yeast is yeast!

3. Proofing Not sure if your yeast is still good? Heat up some water, add in some sugar, then whisk in your yeast. The warm water activates the yeast, and the sugar (glucose) provides it food (yeast is a living thing, kind of like yogurt cultures). This should result in the top surface of the mix getting bubbly; the more bubbles, the fresher the yeast. The only problem is when you don’t see any bubbling happening, and that can mean your yeast is either completely dead, or not very effective. The best way to tell that difference is to proof it in a water bottle and put a balloon on top. If the balloon inflates a little, your yeast is almost gone, but is still doing its best; if it does nothing, your yeast is dead. If your yeast is barely kicking, reduce waste and mix it in with new yeast (often yeast like this is the last dregs of yeast in a jar. If it’s a full jar, maybe just dump out the yeast and keep the jar; mixing it 50/50 with new will only mess up your yeast effectiveness). 

4. Yeast is heat sensitive Yeast loves heat. Think of it like a lizard; the warmer it is, the better it runs, and cold makes it sluggish. Warm water activates yeast and gives it a kickstart. When you let your dough rise, keep it in a warm place. Some people recommend setting the oven to 200 degrees Fahrenheit and putting the bowl with rising dough inside. I personally turn on my oven to preheat before I start anything--I have a glass stovetop, not the wire burner type, so the stove surface gets nice and toasty, and the dough works out really well in response to the constant warmth--and when I am ready to let it rise, I will put the bowl/tray of rolls/etc under the oven vent on the back of the stovetop with a cotton tea towel over it, and it works just as well. Plus, the oven is already at the right temperature when the rising time ends, no extra preheating needed! Be careful, however, because things can be too hot for yeast sometimes.

Also, yeast will still technically work at cold temperatures. Pastry-like things, like cinnamon rolls, can be made in the evening, refrigerated overnight, and allowed to finish risinig at warm temperatures in the morning before they bake. It just takes much, much longer for the dough to rise.

5. Know the heat limits Yeast likes it hot, but not too hot. In my experience, the recommended upper limit for yeast temperature seems to be 129 degrees F. 125 is usually peak temperature for the dinner rolls I make, and the yeast likes it just fine. However, i have seen guidelines that put the perfect yeast range at 105-115 degrees. Essentially, it seems like it comes down to what kind of yeast is used; instant (what I always use) takes the hotter, 125 degree end due to it being added right into the dough, whereas active dry likes to hang out closer to the lower 100s because it only needs the warmth to kickstart in the liquid, like a car ignition. 

If water gets too hot--130F or above- it will kill the yeast instead of activating it. The best rule of thumb to use if you don’t have a thermometer is to drop a bit of the liquid mixture onto the back of your wrist, like moms do when checking milk temp for their baby. If the liquid is comfortably warm, but doesn’t feel hot to the touch, the yeast will be safe.

6. Other ingredients affect yeast Last but not least, other ingredients influence how fast yeast rises. Things like butter, flour, eggs, things that literally make up the dough, will all slow the yeast down. The more of these there are, the slower the dough will rise. Bread dough will always rise faster than a pastry dough, for example, because pastry doughs (what you need for cinnamon rolls) take things like eggs, whereas most breads don’t. Therefore, always make sure to give yourself a lot of extra time if you are making anything with a lot of ingredients in the dough, as it will take forever to rise. Overnighting such doughs in the fridge is very popular, because you don’t need to worry about waiting until 2 in the afternoon for the rolls you started at 10 to finish their second rise (I wish I was joking but that happened to me yesterday). The more ingredients, the slower the rise, so plan accordingly.

That’s all I have on this subject for now! If you have something to contribute, please feel free to drop an ask or submit it! 

[blasfumi]

I’m going home to Missouri in a few days so here’s some food recs from Seattle after a year here

Dough Zone - It’s a dumpling chain and frankly a nice one. They actually put the correct amount of umami into their pork soup dumplings and Q baos - this is one of the few places in America other than my mother’s dinner table where a soup dumpling has tasted the way it SHOULD. I grew up eating dumplings in Xi-An, and frankly it tastes like my childhood. It’s also a lot less expensive that Din Tai Fung, which I see as kind of a major plus. 

Piroshky Piroshky - Unlike what you may suspect, actually not a tourist trap! Actually kind of worth the money - it just happens to be located in a tourist trap location. Their salmon is absolutely delicious and it’s what got them famous. You can call and order some frozen pierogis to go - Larry has like 3 bags of them in our freezer right now hahahaha. Please eat warm - you should not enjoy this cold.

FOB Poke - They have just like. So many options for protein. They even give you a heaping helping of scallop? Everyone knows that’s my favorite go-to. It’s very very nice. Their rice is also made with like jasmine tea or something and I think it makes me feel healthier about eating a ton of carbs. It’s a long trip though so sometimes I just get my scallop poke from Uwajimaya instead but like it’s not the same.

Mama’s Kitchen - Get their rib bibimbap. They actually put like whole ribs in it it’s amazing. They also are one of the few places that actually give you quality vegetables in your bibimbap (kimchi, marinated mushrooms, roots, etc) instead of just like sliced cucumber and carrot sticks. 

Milkie Milkies - Bingsoo. Just. Bingsoo. 

Kochi Po-Cha - Arguably my favorite korean fried chicken place. The sauces are so good but even the regular flavored chicken gets my mouth watering, and that’s impressive because I usually feel very little towards plain fried chicken. 

Mommy’s Kitchen - Not to be confused with Mama’s Kitchen. Actually THE BEST butter chicken I’ve ever had in my life. I didn’t like Indian food until I had them and they have stunningly convinced me to eat EGGPLANT. If you know me, you know I’m not a picky eater but I absolutely HATE eggplant. THEIR EGGPLANT IS GOOD.

Yomies - Asian-style yogurt. I drove Damon there and ever since everyone in my friend group is obsessed with this place. We even considered making a “Yomies Fund” just to make sure we could buy Yomies at least once a week hahaha. I really suggest their Strawberry or Purple Rice with Red Bean flavor. This is a really popular brand from Taiwan and unlike Sharetea I think it deserves any attention it can get. 

Musashi - Get their Chirashi bowl. It’s $19 (they’re famous for the inexpensive cost of it) and honestly tastes so good. I hate that sushi costs so much everywhere in America except California and whenever I get a sushi itch I usually default to Musashi because it’s honestly the only sushi that’s worth your buck.

Hong Kong Dim Sum - Honestly it’s embarrassing how much money I spent Uber Eating this place, and the reason it’s on this list isn’t because it’s super delicious but moreso because I gotta acknowledge the restaurant that kept me going through quarantine. Many a lonely night was spent on my bed, eating their take out, listening to Youtube because I needed to hear human voices and eat warm food that I didn’t have to make myself. They got me through a lot of executive dysfunction. Their dim sum is hit or miss but some of the menu items are nice comfort food. Top Suggestions: Seabass Tofu Caly Pot, Baked BBQ Pork Bun, Baked Egg Custard Bun 

That’s all I can think of for now. I have a lot of favorite dishes of mine that I want to find in Seattle, and I’ll update this list as I go if I find anything impressive. In terms of my credibility I can say that I did grow up in China so I actually have quite high standards for Chinese cooking, and while I’m not a picky eater I definitely find food oftentimes more unsatisfying than not. I do believe though that an important factor in eating out is cost, so I don’t consider a lot of places that have amazing food but also exorbitant prices. I think that kind of culture is frankly an example of why capitalism fails us sometimes, so I like to keep all my suggestions under $20 if possible. I may make a LA version soon since I miss California!

List of favorite dishes I’ve yet to find quality versions of in Seattle:

Chocolate Souffle Po Mo Gyudon  Takoyaki Army Stew or honestly any Korean stew - I ask Esther to cook me those Potstickers - I ask Larry to cook me those lmao Wontons - I’d ask Michelle to cook me - you get the point hahaha Bun Bo Hue Chow Fun or honestly dim sum in general Pasta in general Pumpkin Tempura

[fainamarco]

It is really safe to use

Making your own snacks to lose weight is not any hidden science, it is simply a correct combination of foods to prepare a healthy snack just to your size and craving, with which you can save yourself a great series of problems related to food consumption processed, since these healthy snacks to lose weight will not cause you any health problems, on the contrary, you can benefit from their properties.

20 healthy snacks to lose weight

With these healthy and excellent options to keep the weight loss diet untouchable, you will see that life is more beautiful! Enjoy and give yourself that gift of continuing to enjoy life with these examples of delicious snacks for every day.

Baked zucchini with paprika and sea salt

The use of paprika is recommended, not only to flavor this healthy snack, but also to boost your metabolism, reduce appetite and lower blood pressure. Cut a zucchini into thin slices and add 1 tablespoon of olive oil, sea salt and pepper. Sprinkle with the paprika and bake at 230 ° C (450 ° F) for 25 to 30 minutes.

Grain-free cereal

Although nuts are calorie and easy to overeat, they are also high in protein and energy-dense fiber, so eating them can cause you to eat less later. For a low-carb, low-sugar crunchy snack, you can mix together 1/8 cup almonds, 1/8 cup walnuts, 1/8 cup pumpkin seeds, and 1/8 cup dried cranberries. It can be eaten dry or over milk with some berries such as cranberry - natural almond or hemp milk is recommended. Learn how to make almond milk at home and take advantage of all its benefits.

Algae

This sushi staple has components that help improve thyroid function, with its wide offering of iodine - a 1/4-ounce serving has 4,500 micrograms, which is actually much more than your body needs in a day whole. Seaweed also contains alginate, a fiber found in seaweed that can significantly help reduce your body's absorption of fat.

Pineapple with lemon juice and sea salt

Like watermelon, pineapple is low in calories and high in water content, so you can eat quite a lot of it. You can squeeze the juice out of a lemon and sprinkle sea salt on top for a combo that promotes healthy digestion.

1 tablespoon chocolate chips and 1/2-ounce peanuts

The peanut will keep you feeling full, while the small amount of chocolate will satisfy your sweet tooth and keep you from falling again. But since peanuts are high in fat and calories, moderation is key. Consider this snack, studies suggest that consuming peanuts and / or tree nuts can result in you eating fewer calories for the rest of the day.

Boiled egg in an avocado 'cup'

With no sodium or added ingredients, try this high-protein snack to keep you satisfied for less than 200 calories. The combination of choline in egg yolk (also associated with vitamin B complexes) and fiber in avocado, which help in weight loss, is ideal. Try to use organic, hormone-free, free-range chicken eggs.

Apple chunks, chopped walnuts and cinnamon

In addition to adding great flavor, cinnamon balances blood sugar levels, which helps with weight loss. Just be sure to only use one serving of walnuts (about 13 halves) when making this fiber-packed snack. This makes for a delicious weight loss snack.

Sunflower Seed and Lentil Hummus spread on celery stalks

This combination of healthy fat and plenty of fiber will keep hunger at bay. Of course, don't put too much hummus on the celery. Celery is an obvious good diet food, as your body uses more calories to digest it than it actually contains. How to make a hummus with sunflower seed. You cannot deny that this snack to lose weight is not a delight.

Oatmeal balls without baking an ideal snack

Oatmeal is a low-fat, high-protein superfood that your body digests slowly, which means you'll stay full longer, thanks to its bulky soluble fiber. Combine 1 cup dry oatmeal, 2/3 cup coconut flakes, 1/2 cup almond butter, 1/2 cup chia seeds, 1/2 cup dark chocolate chips, 1/3 cup honey raw, and 1 teaspoon vanilla. Let the mixture cool in the fridge for 1 hour in an airtight container, then roll into 1-inch balls, which can be eaten all week.

Cottage cheese snacks with Cinnamon

This is a low-calorie, high-protein snack, as calcium can help metabolize fat, leading to its eventual loss. Have half a cup of cottage cheese with cinnamon powder, which will add a sweet flavor and speed up the processing of glucose, preventing your body from storing unnecessary fat. You can add apple slices.

Pomegranate and pistachio seeds

This high fiber, dried fruit mix alternative is recommended as a tasty way to avoid overeating. Fiber-filled pomegranate seeds will keep you satisfied with the added benefit of a higher dose of vitamin C, while pistachios contain an amino acid known to help improve blood flow during exercise.

Greek yogurt with berries (strawberries, blueberries, blackberries, etc.)

The weight loss snacks that include berries are really delicious and combined with Greek yogurt, it gives a rich consistency to the palate. In addition to being an excellent source of protein, the combination of calcium and amino acids in Greek yogurt can help preserve muscle mass and burn fat. For an antioxidant-rich afternoon, add the berries to Greek yogurt and freeze for 2 to 3 hours before eating.

Avocado with lemon juice and goji berries

With its healthy fat and fiber, half an avocado at snack time makes it less likely that you'll continue to eat later. Goji berries are recommended to help control blood sugar and appetite. A splash of lemon juice adds flavor and helps support healthy digestion.

Salmon with capers and lemon in a whole grain cracker

Salmon is rich in omega-3 fatty acids which increase the levels of certain hormones that help burn fat, particularly sturdy belly fat. Add capers for a low-calorie flavor boost and lemon juice to promote digestion; The whole grains and fiber in the healthy whole grain cookie of your choice (make sure it's gluten-free) will make sure you don't feel like anything else.

Black beans and salsa in a corn tortilla

This is one of the richest weight loss snacks. It offers a double dose of fiber that is slowly digested, a top ally when it comes to losing weight. A half cup of black beans contains 8 grams of fiber, plus 2 more 12-cm corn tortillas. diameter 100 percent whole grain. The hot sauce (or in the form of a "pico de gallo" -with the ingredients of tomato, onion, chili pepper and coriander, solid- is low in calories and helps you eat more slowly, increasing the likelihood that you will stay away from food when you are full.

Watermelon drizzled with balsamic vinegar

Foods with a high-water content keep us feeling full therefore eating less, and few natural foods have more water than watermelon. One cup of watermelon is 90 percent water and has only 45 calories. The addition of balsamic vinegar helps activate pepsin, a digestive enzyme that breaks down proteins into amino acids.

Natural peanut / peanut butter on toast ezequiel

Peanut butter is high in healthy fats and contains a lot of protein, which your body can use to build muscle tissue. Toasting Ezekiel bread is recommended, which is made from sprouted grains and legumes that, when combined with peanut butter, create a complete protein. If you have no way to get Ezequiel bread, put on bread that is 100% whole grain and without refinements. You can make your own peanut butter

Popcorn

Popcorn is full of fiber and low in calories. Registered dietitian Laura Cipullo suggests sprinkling nutritional yeast on them.

Alternatively, you can make your own healthy popcorn

Buttered apples pecan

Slice an apple from top to bottom to create rings, then spread 1 tablespoon of almond butter to create a bread-free “sandwich”. Apples are full of fiber and contain enzymes that help the body digest food more efficiently. Almond butter provides the protein that makes this filling snack, with an added bonus of vitamin E and magnesium.

Hard Boiled Eggs with Sriracha Sauce

To improve the function of the thyroid gland - the gland drives growth and metabolism - look no further than a low calorie one, such as a low-fat hard-boiled egg. If you like spices, add sriracha sauce to your snack. It contains capsaicin, a compound found in chili peppers that helps burn calories and fat, or any sauce that contains chili.

Not getting enough sleep as well as poor quality sleep can have an effect on your immune system. Cytokines are proteins that are released during sleep and play an important role in your body’s ability to fight infections. Sleep disorders are quite prevalent in Australia with over 8% of the population living with sleep apnoea1, which occurs when the walls of the throat come together during sleep and block the airwaves above the voice box.

CitruBoost

[formeryelpers]

Breadblok, 1529 Griffith Park Blvd, Los Angeles (Silver Lake), CA 90026

Breadblok’s mission is to make the best gluten-free baked goods, using the finest ingredients. Everything they make is also organic, free of soy, gums and refined sugar. If you follow some type of special diet, this place is for you (vegan, gluten-free, Keto, egg-free, nut-free). It’s also gorgeous with the best service.

Plus, there’s a lot more than bread and pastries (whole loaves, croissants, donuts, muffins, tarts, cakes, scones). They also have a food menu (soup, toast, sandwiches, tartines, quiche, salads), coffee & espresso drinks, wine, and grab & go drinks, salads, overnight oats and yogurt parfaits. And they sell some merch like their shirts, organic coffee beans (roasted for them), housemade crackers, etc.

Order at the counter. They’ll give you a number and bring your food to you. They also checked on me a few times and brought water. So nice.

Vanilla brioche donut: FYI, one donut is $8.50. I tried a sample and it was nice, a little denser than your regular donut with a vanilla cream filling. Not crazy sweet. It’s gluten-free but not vegan.

Mushroom soup with toast (2 pieces), $10: Pretty good price! Probably a bargain when you consider the price of the pastries (e.g., $10 for a croissant, $22 for a loaf of bread). Very good soup too – a bowl of it (bigger than a cup): pureed mushrooms with cream and sliced mushrooms plus herb oil on top. Lots of mushrooms, not too salty. Really liked it and I didn’t know it came with toast.

Grilled cheese (your choice of bread, I chose buckwheat sourdough), $13: This was okay. I thought the cheddar might be vegan because it didn’t have much flavor but I was told they don’t use vegan cheese. Also, there wasn’t much cheese. The buckwheat bread (gluten-free) was fairly dense but had a natural sweetness and nuttiness that I like. I didn’t taste butter either. Needed more butter and cheese. The price is comparable to what you’d pay at Tartine or some artisanal bakery in LA.

Cappuccino (8 oz, $5): nice foam art, stronger, bitter, not bad but I’ve had much better. It’s not a coffeehouse though.

Love the look of the shop (clean, light woods, marble counter, Scandinavian inspired?), the covered outdoor patio with planters, wood tables, and natural colored fabric. There’s free wi-fi. It’s off the main street so it’s quiet and a bit hard to spot.

Breadblok currently has three locations. Even their paper takeout bag is stylish. They do a brisk takeout business. Sign up to earn rewards.

4 out of 5 stars

By Lolia S.

[halsteadproperty]

Halstead Agents’ Favorite Small Businesses

Last Sunday marked the end of National Small Business Week, and there is no better way to honor this past week than to highlight the very businesses that keep our markets unique and special. As neighborhood experts with a plethora of knowledge, our Halstead agents leverage small shops and restaurants to show what makes their areas of business distinctive. In honor of this past week, we decided to share with you the exact places that make NY, NJ, CT and the Hamptons the best areas to live.  

Tipsy Scoop

217 East 26th Street, New York, NY  

Ice cream and liquor are two hot commodities on their own. Now, imagine them together. Agent Elizabeth Abbott knows just the place. “Tipsy Scoop is New York’s first ice cream ‘barlour’ that serves liquor infused ice cream that is not only delicious but visually creative,” Elizabeth says. Owned by a young entrepreneur, Melissa Tavss Beranger, the Kips Bay shop has a high enough alcohol content to actually get you buzzed.

(Recommended by Elizabeth Abbott of our Park Avenue office)

The Momogram Shop

19 Newtown Lane, East Hampton, NY

According to agent John Scott ‘JT’ Thomas, The Monogram Shop has been a staple in the Hamptons for more than 10 years. “It’s family owned by a mother and daughter, and it’s my go-to place for all gifts,” JT says. “Whether it is for a closing, dinner party, wedding, new baby, etc., The Monogram Shop is somewhere to provide a warmer, more personal touch to your gifts. Everyone loves to receive something personalized!”

(Recommended by John Scott ‘JT’ Thomas of our East Hampton office)

Kirby and Company

1029 Post Rd, Darien, CT 06820

Run by a motivated, strong, talented role model named Elaine Kirby, this adorable gift shop is agent Amanda Davenport’s favorite place to buy closing gifts. “Their assortment isn’t the only draw, as the owner always has a bright smile on her face and she knows how to create the perfect gift,” Davenport says. While the shop appeals to anyone who searches for boutique decor and other adornments, Elaine believed Darien needed something for a younger group of residents. Thus, Kirby Girl was introduced as a sister shop to celebrate being kind, witty, smart, fierce, unapologetically awesome, confident, fast, athletic, creative, and proud of what makes each girl different and unique. Kirby Girl is located at 14 Brook Street.

(Recommended by Amanda Davenport of our Darien office)

Mediterraneo

1260 Second Avenue (Corner of 66th Street), New York, NY

“With a relaxed European ambiance, simple interior décor, and charming café details, I feel like I have taken a trip back to Rome,” agent Jennifer L. Hoxter says. Mediterraneo, an Italian restaurant on the Upper East Side, is known for their thin crust pizza and wood-burning pizza oven. Jennifer’s favorite Roma-style pizza is the Pizza Al Portobello, with Portobello Mushrooms, tomatoes, mozzarella and garlic and fresh basil. “The ingredients are so fresh,” she says. “There are many varieties of thin crust pizzas, such as, Pizza Mediterraneo with shrimp, tomato sauce, capers, garlic and scallions. I would also recommend the homemade pastas, and Grilled Calamari.” Mediterraneo’s outside seating has just opened for the warmer months so enjoy your favorite pizza and an ice cappuccino, and maybe run into Jennifer!

(Recommended by Jennifer L. Hoxter of our East Side office)

Taszo

5 Edward M Morgan Place, New York, NY 10032

“Taszo is just one of those neighborhood joints you grow to really love and appreciate,” says agent Erik Freeland. Owned by a Tunisian who grew up in Sweden and Paris, Taszo offers the highest quality espresso, craft beer, and wine in a relaxed brick-walled setting. They have delicious bites to compliment your favorite beverage. “They have great coffee and pastries (from Balthazar) in the morning. Then, in the evenings it switches over to a great, cozy wine/beer bar and the owner makes an amazing lamb tagine and Swedish meatballs,” Erik explains. With very reasonable prices, this double-edged sword is a Washington Heights staple.

(Recommended by Erik Freeland of our West Side office)

Columbus & 74th Thrift Shop

306 Columbus Avenue at 74th Street, New York, NY

Known for their large inventory of clothing, shoes, and accessories, this Housing Works thrift shop will soon take over your closet. “For over 20 years this store has provided unique deals on clothes, furniture and bric-a-brac that I never would imagine I wanted until I saw the item,” says agent Ed Herson. Most of the staff have been working there for many years and I always get a friendly smile when I go there.”

(Recommended by Ed Herson of our West Side office)

Birch Coffee

171 E 88th St, New York, NY 10128

“You know it’s the place to be when the baristas know all the locals by name and the coffee is strong enough to keep you awake all day – even in the city that never sleeps,” says agent Nicole Hay. Birch Coffee, is intentionally situated mid-block directly across from the magnificent new development 188 E 88th Street. It is a cozy nook among the hustle and bustle of New York, with a Brooklyn vibe on the Upper East Side.

(Recommended by Nicole Hay of our Park Avenue office)

White Gold Butchers

375 Amsterdam Ave, New York , NY 10024 

“This artisan butcher/restaurant has the best quality meat out there,” agent Keith Marder says. “To top things off, they allowed Olga and I to do our lifestyle photoshoot inside the restaurant.” White Gold Butchers is a place where you can eat and also buy meat at the butcher counter. This restaurant has been featured in Fobres, Viceland, New York Times, Vogue and Eater NY, to name a few.

(Recommended by Keith Marder and Olga Bidun of our West Side office)

The Ballfield Café

65th St Transverse, New York, NY 10019

This hidden gem in Central Park is surely mistaken for just another annex/shack in the park for those who don’t know it. “Across from the baseball diamonds in Central Park is a small cafe with umbrella shaded tables where lunch and a light supper are served, plus delightful summer cocktails,” explains Christine O’Neal. This café boasts a good beer/cider/wine list and delicious, quick comfort food. You can order to-go at the counter or sit down for a full-service experience outdoors. “The baseball diamonds are just south and the carousel is within sight,” Christine says.

(Recommended by Christine O’Neal of our West Side office)

Round Swamp Farm

184 Three Mile Harbor Road, East Hampton, NY 11937

“Beloved by its loyal clientele, Round Swamp Farm is a throwback to days gone by,” says agent Philip Judson. “Originally started over 50 years ago by Carolyn Lester Snyder in a small red wagon to peddle her family’s vegetables grown on their farm, now four generations continue the tradition. The produce grown on the 20-acre, 250-year-old farm is picked by hand and used to make carrot cakes and zucchini breads, chutneys, sweet and hot pepper relishes, pickles and salsas, fruit jellies and jams, cobblers, pies and muffins. In addition, the farm has an eye-popping array of local seafood caught by family members and dozens of made-from-scratch-daily prepared foods that change with the seasons. The stand is charming and quaint – kids will love visiting with the chickens and rabbits out front – and goods are displayed old style in wicker baskets and baked goods are ties with gingham ribbon. Carolyn and her extended family have become family to us over the 20 years we have been shopping there and we always look forward to their opening (May 11th this year) and to almost daily visits during the summer and fall. In fact, we stock up on homemade soups and dinners before they close after Thanksgiving and freeze them so we can enjoy Round Swamp Farm all winter.”

(Recommended by Philip Judson of our East Hampton office)

Riverdel

820 Washington Ave, Brooklyn, NY 11238

Riverdel offers the widest variety of artisanal vegan cheeses around, and a well-curated selection of non-dairy yogurts, nut milks, and gourmet foods. You can sample fresh breads, pastries, and made-to-order sandwiches! “I love getting the ham and cheese croissant but they also have great desserts like Cinnamon Snail, and lots of vegan grocery items too,” says agent Kris Sylvester. “The store owner Michaela is almost always there when I go in and they carry more vegan cheeses than any store in the city. They’ve been in business for 3 years and I am happy to see they are thriving,” Sylvester explains.

(Recommended by Kris Sylvester of our Village office)

Kick Axe

622 Degraw St, Brooklyn, NY 11217

Looking to release some stress, or maybe just some thrills? Agent Marta Quinones-McCarthy recommends trying out a new axe throwing venue in Gowanus. “At Kick Axe, you rent a lane and get an experienced axe thrower who organizes games and gives you instructions on how to throw an axe,” explains Marta. Sounds like a kick ‘axe’ time to us!

(Recommended by Marta Quinones-McCarthy of our Cobble Hill office)

[edgewaterfarmcsa]

CSA WEEK 16

- P I C K L I S T -

Leeks - Lunch Box Peppers - Plum Tomatoes - Cherry Tomatoes - Chives -

Beets - Red Kale - Potatoes - Broccoli

Our beloved farmstand closes for the season on October 11th.  This means you have exactly 11 days to bask in the light of phenomenal heirloom tomatoes, Fall Raspberries, winter squash, warm baked goods, Allie Boeri* and the rest of the badass farmstand crew.  If you can not stand the thought of the farmstand closing, here are some ways to extend your eating season with us.

CSA FALL SHARES STILL AVAILABLE (sign on through the website or in-person at the farmstand) 

Place an order at the farmstand for bulk crops. 

Think: Plum Tomatoes, Herbs, Beets, Onions Potatoes, Carrots, raspberries, winter squash, etc… for Winter storage.  To do so call the number: 603-298-5764

From the Fields to our Freezer to your freezer!  The good folks in the kitchen have been pumping out soups, sauces, pestos, pizza dough, berries, etc for the purchasing and the eating.  Check out the selection and load up with all the frozen meals to minimize cooking while still eating good grown food.  

VOTE.  JK on this extending the 2020 EDGEWATER SEASON with us.  I just assume that if you’ve made it this far in the newsletter, I have your attention.  Vote for the planet, Vote for democracy, Vote for Racial Justice.  Your vote is your voice so eat your beets, eat your kale, drink water, stay focused, tell your friends, make sure you have a plan, and do the damn thing.  Ok, stepping down from my Bushel Box.   FOR MORE INFO:

*ALLIE BOERI:  an actual real life superhero keeping us all grounded and light.  She manages the farmstand, teaches us about plants during greenhouse season, shares in the FALL CSA love fest,  interpersonal communicator extraordinaire and the occasional teller of questionably inappropriate jokes.  We love Allie.

  HOT TIPS:

from The First Mess // SERVES: 4-6

NOTES: I would make this a meal by serving it in a grain bowl-style setup with some cooked farro, white beans, and a big handful of chopped/baby greens per person.-I used (potatoes) and beets, but any mixture of root vegetables you like is good. You’ll need 1 ½ pounds.-If you don’t have za’atar spice blend, that’s fine! Just use salt and pepper. The sauce is super flavorful. ROOTS:

1 lb potatoes, chopped into 2-inch pieces

½ lb beets, (3 medium/4 small) peeled and chopped into 1-inch wedges

1 tablespoon olive oil1

½ teaspoons za’atar spice

sea salt and ground black pepper, to taste

YOGURT SAUCE:

1 cup mixed herbs, packed (I used parsley, dill & basil, chives), plus extra for garnish

1 small jalapeño pepper (do you have some leftover jalapenos from previous CSA week?  If not any hot pepper will work) seeded and chopped (I left some of the seeds because I like the heat)

1 garlic clove, peeled

2 tablespoons shelled and salted pistachios, plus extra for garnish

2 tablespoons olive oil1 tablespoon lemon juice

sea salt and ground black pepper, to taste

1 cup thick yogurt 

Preheat the oven to 375 degrees F. Line a 9x13x2 baking dish with parchment paper.Place the chopped potatoes and beets in the baking dish and toss them with the olive oil, za’atar, salt and pepper. Once the vegetables are evenly coated, spread them out into a single layer and slide the dish into the oven. Roast the vegetables for 1 hour, taking them out at the halfway point to stir them up and flip them over.Make the herbed jalapeño yogurt sauce: In a food processor, combine the herbs, jalapeño, garlic, pistachios, olive oil, lemon juice, salt, and pepper. Pulse the machine a few times until everything is finely chopped, scraping down the sides of the bowl with a spatula  if necessary. Add the non-dairy yogurt to the food processor and pulse until the sauce is fully combined and uniformly light green. Check the sauce for seasoning and adjust if necessary.

To serve: Spread the herbed jalapeño yogurt sauce out on the base of your serving plate. Pile the roasted root vegetables on top of the yogurt sauce. Garnish the grounding roasted roots and herbed jalapeño yogurt sauce with extra chopped herbs and pistachios. Serve warm or at room temperature.

From The First Mess (thefirstmess.com)  SERVES: 4

NOTES: You could use chard or actual beet greens for the salad as well. If you only have access to bigger beets, just cut them into quarters or sixths pre-roasting. Some crunchy, toasted hazelnuts would be a nice garnish here too. BEETS:

5 beets: chopped, scrubbed and trimmed

1/2 cup balsamic vinegar

3 tbsp demerara sugar

2 tbsp grape seed oil

salt and pepper

KALE & SALAD:

1/2 cup quinoa, rinsed

1 bunch of curly kale, stems removed and leaves torn into bite-size pieces

2 tbsp grape seed oil

1 clove of garlic, peeled and finely sliced

1 tsp smoked paprika

salt and pepper

handful of pecorino shavings (parm or grana padano would be great too)

Preheat the oven to 400 degrees F.

Place the beets in a 2 inch deep ceramic or glass dish. Pour the balsamic vinegar and grape seed oil in. SPrinkle the muscovado sugar, salt and pepper around the beets. Cover dish with foil and roast for 30 minutes. Remove the foil, stir the beets up a bit and continue to roast, uncovered, for 20 more minutes. They should be quite tender. Remove from the oven and allow dish to cool.

In a small saucepan, place the rinsed quinoa and 1 cup of water. Add a pinch of salt. Place pot over medium heat and bring to a boil. Simmer for 15 minutes or until quinoa is mostly cooked and the little tails start to pop out. Remove from the heat and set aside.

In a large soup pot, heat the 2 tbsp of grape-seed oil over medium heat. Add the sliced garlic and smoked paprika. Stir around until fragrant, about 30 seconds. Add the quinoa, a splash of water and half of the kale. Stir around until kale begins to wilt a bit. Add the remaining kale, season with salt and pepper and keep stirring. The kale should all be slightly wilted, but still firm. Take off the heat and transfer kale and quinoa mixture to your serving bowl.

Arrange roasted beets on top of the greens and quinoa. Drizzle salad with the balsamic cooking liquid in the pan (there should be about 1/4 cup of it left). Scatter  the pecorino shavings on top and serve.

[virnom01]

Top Vegetarian Protein Sources

These vegetarian protein sources make it easy to get your protein fill if you're eating a vegetarian or vegan diet or just trying to eat less meat and more plants. Protein is a key nutrient for growing and maintaining muscles and keeping your skin and hair strong and healthy. It also helps keep you full.

Even though people wonder where vegetarians get their protein, it isn't hard to meet the required amount on a vegetarian diet. According to the Dietary Guidelines, women need 46 grams of protein and men need 56 grams of protein (but this does vary depending on your activity level, age and more). Learn exactly how much protein you need to eat every day.

Yes, the list of vegetarian proteins extends way beyond tofu (which clocks in at about 9 grams per 3-ounce serving, for the record). Take a look at some of these high-protein vegetarian foods to add to your diet.

                   1. Greek Yogurt                  

Greek yogurt, 23 grams of protein per cup.

Recipe to Try: Homemade Plain Greek Yogurt

Greek yogurt is delicious added to smoothies, layered with fruit and granola as a parfait and used as a sour cream substitute on tacos or in dips. It also delivers calcium and gut-healthy probiotics. Choose plain yogurt over flavored varieties to save added sugar.

                   2. Lentils                  

Lentils, 9 grams of protein per 1/2 cup (cooked)

Recipe to Try: Slow-Cooker Creamy Lentil Soup Freezer Pack

Lentils are a protein powerhouse stuffed into a tiny package. Not only do they deliver vegan protein, a 1/2 cup of cooked lentils gives you 8 grams of fiber. Fiber is good for your heart, helps keep you full and can keep your weight in check.

Read more: The Secret High-Protein Vegan Ingredient You Should Be Putting in Your Smoothie

                   3. Chia seeds                  

Chia seeds, 3 grams of protein per 1 tablespoon

Recipe to try: Coconut-Blueberry Green Smoothie

Like hemp, chia seeds are nutrient dense. They deliver protein, fiber and omega-3s. You can blend them into smoothies, make chia-seed jam for toast and bake with them. Learn more about what makes chia seeds so good for you.

                   4. Quinoa                  

Quinoa, 8 grams of protein per cup (cooked)

Recipe to try: Vegan Superfood Buddha Bowls

Quinoa is unique among plant proteins because it contains all nine essential amino acids, making it a complete protein (something most plant-based proteins aren't). One cup of cooked quinoa also has 5 grams of fiber. Quinoa is rich in magnesium, phosphorus, manganese, zinc, iron, thiamine and folate. And as an added bonus for those with celiac disease or any gluten sensitivity, quinoa is gluten-free.

                  ��5. Cottage Cheese                  

Cottage cheese, 14 grams of protein per 1/2 cup

Recipe to Try: Cottage Cheese Veggie Dip

Cottage cheese is having a comeback (and it's good for you!). Cottage cheese is a little higher in sodium than Greek yogurt, so keep that in mind if you're watching your salt intake. It works well as a savory dip or try it sweetened up with fruit.

                   6. Hemp Seeds                  

Hemp seeds, 4 grams of protein per 1 tablespoon

Recipe to Try: Green-Tea Peach Smoothie Bowl

In addition to being a good source of protein, hemp seeds are rich in omega-3 fatty acids. They are delicious sprinkled on smoothies and smoothie bowls or oatmeal.

                   7. Beans (chickpeas, black beans, etc.)                  

Beans (chickpeas, black beans, etc.), 8 grams of protein per 1/2 cup (cooked)

Recipe to Try: Black Bean Tacos

Like lentils, beans deliver fiber, a nutrient most of us don't get enough of. They're also an inexpensive and easy way to add protein to dips, tacos, salads and soups. Plus, beans are a plant-based source of iron.

                   8. Edamame                  

Edamame, 5 grams of protein per 1/4 cup (shelled)

Recipe to try: Super-Green Edamame Salad

Edamame are green soybeans. You'll find them on most sushi restaurant menus and in the freezer section at most grocery stores. You can buy them in the shell or shelled. Buy shelled to thaw and add protein to salads, stir fries and grain bowls.

                   9. Green Peas                  

Green peas, 8 grams of protein per cup

Recipe to try: Brown Butter Pea Amandine

Most of don't think of peas as a protein source, but they are. Green peas are delicious as a side dish, or added to soups or salads.

                   10. Peanut Butter                  

Peanut butter, 7 grams of protein per 2 tablespoons

Recipe to try: Sweet Potato-Peanut Bisque

Peanut butter, and peanuts, are full of fiber, protein and fat. That winning combination of nutrition helps keep you full. Try peanut butter on toast, blended into smoothies or make a peanut sauce for savory dishes.

                   11. Almonds                  

Almonds, 6 grams of protein per ounce

Recipe to try: Charred Broccoli with Almonds & Cherries

Like peanuts, almonds have the super-filling trifecta of fat, fiber and protein. They're a great vegetarian option to keep hunger at bay. Try them as almond butter, grab a handful for a snack or sprinkle them on salads for a protein boost.

                   12. Eggs                  

Eggs, 6 grams of protein per large egg

Recipe to try: Avocado Toast with Egg, Cheddar & Kimchi

Eggs are more than just a breakfast food. They once had a bad reputation for being high in cholesterol but eating cholesterol doesn't raise your cholesterol. Don't just eat the whites, though. The yolks are also nutrient rich, delivering protein, vitamins and antioxidants.

    9 Vegetarian & Vegan Proten Substitutes                        

    The 10 Best Vegan Protein Sources                        

[gethealthy18-blog]

Simple Batch Cooking Meal Plan

New Post has been published on http://healingawerness.com/news/simple-batch-cooking-meal-plan/

Simple Batch Cooking Meal Plan

Table of Contents[Hide][Show]

As a busy mom, I sometimes feel like I spend hours in the kitchen each day and that I finish cleaning up from one meal just in time to prepare the next.

I’ve learned that a little careful meal planning can greatly reduce the amount of time I spend figuring out what to cook and buy at the store. Plus, it’s saved a lot of time in the kitchen!

Here’s how I’ve started batch cooking on the weekends so I spend less time on dinner during the week. Here’s how you can do the same.

What Is Batch Cooking?

The idea of batch cooking is as simple as the name suggests: it’s just doing a week’s worth of meal prep in one go, so that serving individual meals does not take as long to prepare.

I prefer to do a big batch of meal prep on Saturdays, when the kids are happily playing in the back yard with friends and I have a few hours to spare.

In addition to saving time, I’ve found that batch cooking really increases the chances of sticking to a meal plan. You definitely won’t want to waste those healthy meals you spent time preparing!

Note: I did not include breakfast on this list, since we have a simple 4-day rotating breakfast meal plan that involves various proteins and vegetables and I make those each day.

Batch Cooking Meal Plan Menu

Batch cooking takes a little trial and error to get used to, but once you give a try, you’ll love the time you save and the simplicity. Here’s a sample meal plan to get you started!

Day 1

Lunch: Chicken salad over lettuce with carrot sticks Dinner: Shrimp stir-fry

Day 2

Lunch: Leftover stir fry wrapped in romaine leaves Dinner: Sliced chicken breast served with sliced peppers, onions, and baked butternut squash, reheated on a greased cookie sheet. Serve with a salad.

Day 3

Lunch: Reheat leftover chicken from last night, wrapped in romaine leaves and served with avocado and cilantro. Dinner: Chili with sour cream and cheese (both optional) with a side salad

Day 4

Lunch: Leftover chili Dinner: Eggplant pizza with a side salad

Day 5

Lunch: Leftover eggplant pizza or chicken salad Dinner: Fajita salad

Day 6

Lunch: Fajita tacos (using leftover fajita meat) wrapped in romaine with avocado, salsa, cheese and sour cream Dinner: Reheated meatballs and salad

Day 7

Lunch: Tuna salad on spinach or carrot sticks. Dinner: Whatever is leftover!

Snacks

When you’re in need of a quick snack, reach for one of these ready-to-eat nibblers:

Nuts

Deviled eggs

Sliced cucumber, celery sticks or carrot sticks with cream cheese or a healthy hummus

Tuna salad

Fruit

This grocery store shopping list will give you a rough idea of what to buy for a week. Adjust as necessary. It is designed for two people, so just double (or triple or quadruple) depending on family size.

Produce:

2 avocados

2 heads romaine lettuce, kale, or other greens

1 big bag spinach

4 large sweet peppers, any color

1-3 lb bag onions

Fruit, like berries or grapes

2 zucchini or summer squash

1 bag carrot sticks

2 cucumbers

1 large eggplant

1 butternut squash

Cilantro

Dairy:

2-3 dozen eggs

1 lb butter

1 container (8 oz or bigger) of full-fat, plain organic yogurt (either Greek or regular)

1 package cream cheese

1 block of your favorite cheese (this is optional on everything, so just get what you want)

Sour cream (optional)

(If you’re wondering where I draw the line on dairy, see this post.)

Nuts:

Canned Food:

1 can (organic) diced tomatoes

1 BIG (15 oz or bigger) can of tomato sauce

1 can salmon or 2 cans tuna

1 jar of pasta sauce (check ingredients, no added sugar or grains)

1 jar salsa (check ingredients)

Spices:

Meat:

1 lb frozen shrimp (or fresh, just pre-cooked)

1 package bacon (optional)

2 lbs ground beef or turkey

5 chicken breasts or boneless thighs (I get all meat I can’t get from local farms from ButcherBox)

Frozen Aisle:

2 (1 lb) bags frozen broccoli

Batch Cooking: Prep Day Instructions

It will simplify your life tremendously (and make it easier to stick to a healthy eating lifestyle) if you can pre-cook your family meals in one or two big batches. I try to prep everything on Saturday so it is ready for the week, but you can do simple ingredient prep first and save meal assembly for later.

Single-Step Prep:

Cover the chicken breasts in butter and spices and bake at 350 for 30 minutes. Cube two of them and slice three.

Hard boil 6-8 eggs (per egg eater in family).

Pre-cut zucchini, squash, onions, peppers, cucumbers, and other veggies. Store in separate containers or bags.

Cut the butternut squash in half and discard the seeds. Cover in 1-2 tablespoons of butter and spices. Bake open side up on a cookie sheet at 325 degrees until soft (usually about 45 minutes). Store in foil for re-heating.

Peel the eggplant and cut into ½ inch slices. Cook on a greased cookie sheet at 375 degrees until well browned on both sides.

Make the salmon or tuna salad by mixing well-drained fish with ½ package of cream cheese and spices like dill. Store closed in fridge.

Meal Assembly:

Shrimp Stir Fry. Heat butter in a skillet and add 1 pre-cut onion and 1 pre-cut pepper, cook 2 mins. Add pre-cut zucchini or squash and cook 2 mins. Add 1 lb frozen broccoli, cook 2 mins. Add frozen shrimp and cook until veggies are tender and shrimp is heated. Add desired spices (garlic, basil, salt, pepper, etc). Right before eating, add ½ package of cream cheese and stir until melted (optional). Here is the full recipe.

Chicken Salad. Use part of the cubed roasted chicken and combine following this recipe. Store in an airtight container in the fridge.

Chili. Combine 1 pound of the ground meat with 1 can diced tomatoes, ½ can tomato sauce, 1 chopped onion, cumin, and other spices to taste. Find the recipe here.

Eggplant Pizza. Top the cooked eggplant slices with a small amount of tomato sauce, spices, cheese, chopped onions, peppers, or whatever other toppings you like. Store in foil to re-heat. This is also fast to make fresh if you don’t want to make it ahead! So simple I don’t have a recipe for it!

Meatballs. Roll up the meatballs using 1 pound ground meat, Parmesan, garlic, basil, or whatever you prefer. You can also try these Greek meatballs. Bake for about 30 minutes at 350, then coat in pasta sauce. Store covered in the fridge.

Fajita Salad. This one you can prep right before you eat! Heat your remaining sliced chicken breast with remaining sliced onions and peppers in a greased skillet. Season with cumin and serve over greens with avocado, salsa, cheese, and sour cream (optional). Save the recipe to use again and again here.

Deviled Eggs. Carefully slice the hard boil eggs lengthwise and remove the yolks. Mash the yolks with ½ an avocado and season with mustard, dill, or other spices to taste. Scoop the filling back into the eggs and top with bacon crumbles (optional). You can also follow this easy deviled eggs recipe.

Note: The above meal plan is great for any time of year, but I recommend sticking to whatever is in season whenever possible. I talk about my seasonal meal plans in this podcast.

How to Customize Your Batch Cooking Meal Plan

The sample meal plan menu above has worked great for me, but you might not be a fan of all of those options. In that case, you can always customize to create a meal plan you’re excited about! The more you enjoy the meals you’re making, the more likely you are to stick to the plan.

Here are a few other ideas for batch cooking for those busy weeknights:

Make use of your slow cooker or pressure cooker. You can set these up the night before, or have dinner ready super quick in the pressure cooker. Try adding this chuck roast or meatloaf to the rotation! You can also check out these freezer-friendly slow cooker recipes. (If you haven’t tried an Instant Pot yet, you should!… I give my full review here.

Grab a bunch of sweet potatoes. Roast them ahead of time, and then you can slice them for breakfast, stuff them with avocado, of even whip up this sweet potato casserole.

Grab a head of cauliflower. This is another great versatile veggie perfect for meal prepping. Pulse it into cauliflower rice, or roast it in spices ahead of time.

Get basil and make pesto. It only lasts a few days in the fridge, but it makes a great accompaniment to whatever you’re cooking up. This is my basil pesto recipe and I also make pesto with cilantro. Bonus, as a pesto these herbs lasts for up to two weeks without going bad, unlike fresh herbs on their own which only stay fresh a few days in the produce drawer.

Make (and freeze) a big batch of pasta sauce. It’s great for veggie pizzas. You can also use up some ground meat by making it into a bolognese! Get my homemade pasta sauce recipe here.

Got a hodgepodge of food leftover? Make burrito bowls with cauliflower rice, meat, avocado, cilantro, or whatever you have on hand.

Make grain-free paleo muffins! They’re great to have on hand for breakfast, as a snack, dessert, or even as a side dish. I make these grain-free apple cinnamon muffins regularly as well.

Cookbooks That Help

A good cookbook is worth its weight in gold. I use a combination of the following for batch cooking:

The Wellness Mama Cookbook: These are my best 30 minute, 1 pan meals!

Cook Once, Eat All Week: I love these recipes. It gives adaptations for grain free, gluten free, or dairy free diets and has shopping lists and step by step prep lists that my husband or kids can follow. (Have kids take the Kids Cook Real Food e-course first for knife skills, etc.) Tip: I usually double the veggies called for when I use this cookbook.

Real Plans: This app takes the place of my cookbooks most weeks, since it contains all of my recipes and other healthy recipes from some of the bloggers and chefs I love most.

I’ve found batch cooking to save me hours of time each week. If you’re as busy as I am (or even if you’re not but still want to save time!), I definitely recommend giving meal planning and bulk cooking a try!

Also try my batch cooking meal plan for vacation!

Have you ever tried batch cooking? Do you know any time-saving cooking tips? Share below!

Source: https://wellnessmama.com/1106/batch-cooking-meal-plan/

[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.

[fangirlfitness]

Hi!!! After ages I'm back as I had another question I wanted to ask. I'm going back to college next week and I wanted for advice on eating healthy and also meal prep? Because I know I'll be busy this year but I still want to eat well and stay away from processed foods!

Thanks for coming back! :)

There’s a billionty different diets out there, because there are a billionty people who want your money, but really there are just 3 basic rules for eating clean (courtesy of Michael Pollan):

1. Eat food.

This means veggies, fruits, lean proteins, healthy fats, and whole grains. When you go food shopping, stick to the perimeter of the store - this is where they keep all the refrigerated stuff that can’t sit on shelves for 3 years… So that means it’s real food. Real food has about 1-5 ingredients, and all of them are pronouncable. Only eat stuff with ingredients you can pronounce, and avoid food that has added sugar. If you like making soups, frozen veggies are hella cheap, and easy to throw into a pot (technically frozen stuff is in the middle of the store, but as long as you buy the bags that ONLY have the vegetables (no added sugar or salt) you’re still eating clean). If you’re a lazy cook like me who buys broth instead of making it, make sure the broth has a short list of pronouncable ingredients. Instead of soda, drink sparkling water (and please read the ingredient list to make sure they’re not adding aspartame or other artificial flavors or colors). Instead of the typical chips, buy snacks that have short pronouncable ingredient lists. Or better yet, bring apple slices/cucumber slices/carrots/celery sticks with some nuts/nut butter (and yes nuts and nut butter can have junk added to them, so just read the ingredients of everything…). Greek yogurt is also a fantastic portable snack that’s high in protein, but again, be sure to read those ingredient labels (Trader Joe’s, Chobani, and Fage are all clean brands I know off-hand).

If you’ve got a little more money, I recommend the Orgain Whole Meal protein powder. It’s yummy, loaded with nutrients, free of nasty stuff, and you can throw it in a shaker with milk (either dairy or nondairy) for an easy protein shake to take with you.

If you’ve got more of a “savory-tooth”, I highly recommend these all natural delicious jerky bars - the chicken sriracha is my favorite, and having one on hand has been a lifesaver basically every day…

2. Not too much.

Use salad plates instead of dinner plates, keep your smoothies 8-12oz (basically 1 to 1 ½ cups), and stay tuned into your body during and after eating. There are portion guides you can find online, so if you find those kinds of things helpful, go for it. Personally, I like to just listen to my body, eat slowly, and stop eating when I’m full. Of course I understand that can be hard to do in between classes, so there are adorable stainless steel lunch containers that can help with portion control.

3. Mostly plants.

Plants are so freaking good for you, and naturally have real flavor. Literally the only reason we’re not all coo-coo for cucumbers or growling about how great strawberries are is marketing. There’s no money put into advertising for veggies or fruits, so we forget that they’re real food with real flavor. Most of what we “crave” and think of as having so much flavor is actually flavorless food that has had flavor added to it. For example, take pizza. The crust is flavorless flour that has had salt added to it. The sauce, if it’s real sauce, is basically veggies with seasoning (in other words, a real food). And the cheese is milk (a real food) that has been fermented and seasoned. So remove the fake food from the equation (the crust), and add veggies instead. Put some broccoli on a plate, dribble some 5-ingredient tomato sauce on there, maybe add a little diced garlic, toss on a serving or two of low-fat cheese (fat is NOT bad, but when it comes to dairy the lower-fat option is usually healthier), broil it for a bit, and you got yourself a real meal.

Instead of a sub, remove the top and seeds from a bell pepper, throw some (already cooked) seasoned beef or chicken inside with some cheese, and bake until the cheese is all melty. If you’re vegetarian, quinoa and beans can work too!

Instead of boring old cereal and milk, throw some berries into a bowl with a serving of 5-ingredient granola, a serving of greek yogurt, a spoonful of peanut butter, and a square or two of 5-ingredient dark chocolate. Way more delicious…

If you approach every meal with the mindset of adding as many colors, and therefore as many veggies and fruits, as possible then clean eating will feel very easy very quickly.

(btw I say “5-ingredient” a lot but that’s just to reiterate how important it is to buy foods that have short, pronouncable ingredient lists that are all around 5)

In terms of prep, I honestly don’t do much. I’m a ridiculously lazy cook, so everything I make only involves chopping and throwing in a blender, a pot, or a bowl. I make protein shakes with fruit, protein powder, and greek yogurt. I make veggie soups with chicken broth, toasted sesame oil (but olive oil works too), beans, and whatever veggies I have in the fridge. And I make A LOT of salads…

I regularly chop up a cornucopia of fresh veggies and fruits (mostly sturdier produce, like carrots and beets and kale, so they stay fresh even after being chopped up) in a giant bowl. Then I just throw a portion of that in my lunch container, plus some form of protein (chicken, beans, salmon, etc), and I’m good to go. I end up having to prepare 2 giant salads a week, which isn’t that bad.

If you ever need recipe ideas, Thug Kitchen’s got your back

Also, here’s my shameless plug for the recipe tag on my blog, which has the recipes for the above pictured salad and below pictured smoothie

I hope this helps!!

[formeryelpers]

Kantine, 1906 Market St, San Francisco, CA 94102

Scandinavian café serving organic, sustainable, farm-friendly breakfast, brunch, lunch, coffee & fresh baked goods?  Loved the concept of Kantine before even stepping foot inside. The food is seasonal and made from scratch. They make their own bread and even their own yogurt!

The pastry case looked appealing: cookies, Swedish cinnamon knots, morning buns, loaves of bread and pastries like grovbirkes (a seedy flaky pastry that they’re known for). Heart Coffee Roasters (Portland roaster) is served.  

The menu includes porridge, sandwiches, smorrbrod open faced sandwiches, soup, etc. You can also build your own brunch (5 items for $16 or 7 items for $20).

Build your own brunch with porridge sourdough bread (1 slice), runny organic egg with creamy spinach, cured McFarland Springs trout & fennel, housemade yogurt with granola & fruit compote, and a 3-lentill hummus with toasted sesame seeds ($16 + $3 extra for trout). Beautiful presentation on a wood board and the items were a good size. I could imagine sharing with another person if neither is that hungry. Every item looked fresh and colorful. The bread was soft with firm edges. It held the toppings well. The egg was runny and the pureed spinach a nice addition. The trout was similar in texture to tuna salad – a bit mushy but with small chunks of trout, the briny pop of capers, fresh dill, and pickled onions. Better than tuna salad. The lentil hummus wasn’t as smooth as chickpea hummus but I liked how it had fresh dill and even flower petals, plus extra flavor from the toasted sesame seeds on top. The housemade yogurt was very good – runnier European style, unsweetened and quite tangy, topped with a crunchy, seedy not to sweet granola and fresh tangy cloudberries. Really enjoyed the different textures and flavors, not to mention the housemade, top notch quality.

The space looks light and minimalist/modern with white tiles, light wood and big windows. Indoor and outdoor seating are available. The dishes come from IKEA (cute touch). Parking is not easy to find in the area.

4.5 out of 5 stars

By Lolia S.

[petitbakes]

maple cinnamon granola

This is a delicious maple cinnamon granola filled with sweet crunchy clusters. The process is quite simple and comes together rather quickly. I've always been a cereal lover, whether it be for breakfast, snack or just because I usually have a bowl (or mug) ready. 

We have some pretty good stuff here like maple syrup, olive oil, and coconut sugar. The granola clusters come together from adding oat flour which helps bind the granola, you can also use almond flour. I recently added in some quinoa for more crunch, and plus more protein? 

This is my favorite granola to date.I usually make a batch at the beginning of the week to enjoy but it'll probably be gone before the week is done because you will not be able to stop eating it!  

Also, you can change out the ingredients to fit what's in your pantry. For instance, use almonds instead of pepitas or honey instead of maple syrup etc.

1/3c pepitas

1/4c oat flour

3c old fashioned oats

1/2 tsp sea salt

1/3c coconut sugar 

1/3c maple syrup

 3 tbsp olive oil

1 tbsp vanilla extract 

1/4c quinoa

preparation

Preheat oven to 350F In a food processor or high powered blender pulse 1/4c of oats to make your oat flour. Next, add the whole oats, salt, coconut sugar in the bowl and stir to combine. In a pan heat together maple syrup and olive oil. Once everything is warm add in vanilla and cinnamon. I love cinnamon hence the full tsp you can tone it down if you like. Pour the wet mixture into the bowl then stir until everything is evenly coated. Spread over parchment paper or a baking mat and bake for 5 minutes. After 5 minutes stir the oats and continue to bake for an additional 5 until golden. Remove from oven and allow to completely cool. 

Break the granola into clusters then store in an airtight container or mason jar. Enjoy with milk or as a topping over yogurt and smoothies :) Makes 4 cups