1/2 cup peeled chopped cucumber 1 cup frozen strawberries 1/4-1/2 inch piece of peeled fresh or frozen ginger 3/4 cup coconut water ( substitute regular water if you don’t have coconut water) 1/2 teaspoon honey, or to taste Blend all ingredients in blender until smooth. Makes 1 serving. [supersocialshare networks=”facebook,google,twitter,linkedin,pinterest” url=”https://www.heidirothnutrition.com/2014/04/21/strawberry-gin…umber-smoothie/” open=”true” orientation=”line” angle=”0″ title=”Heidi’s Kitchen — Strawberry Ginger Cucumber...
Read More
Some people love New Year resolutions, others hate them. Either way, recent research shows that only about 8% of people keep them. So maybe you’ve set some resolutions in the past but haven’t been all that successful. How about setting some challenges for yourself instead? Most people like some sort of challenge vs. a resolution that feels like something we must do. Not sure where to start? Here are some suggestions for challenges you can adopt this year. Pick one or two to concentrate on, keep it simple, and keep your eye on the prize! Eat at least one serving of LEAFY greens per day Cut out processed food Eat no more than 24 grams of added sugars per day Practice gratitude daily Meditate 5 minutes per day Stop eating in front of the TV, computer or whatever else that distracts you Eat more real food Get outside for some fresh air every day, even in the winter Get 7-8 hours of sleep per night Try a new superfood every month (chia seeds, hemp seeds, goji berries…) Fill half your plate with fruits and veggies at lunch and dinner Close the kitchen after dinner Practice positive self-talk Eat when you are hungry, stop when you are 80% full Sign up for a 5K, color run, ruckus or marathon Form a walking group at work and walk daily during lunch Some tips: Set appropriate challenges. Challenge yourself enough so that its fun, but don’t make it impossible. Does this mean that you shouldn’t set a jaw-dropping, take your breath away goal? Of course not! By all means, if that inspires you and makes you want to jump out of bed in the morning do it. Just don’t forget that small changes really add up. Resolve to do it your way. There is an overwhelming amount of information available to help you with your challenge. Do your due diligence and research, but then find something that works for you. So, pick something you enjoy, and be SPECIFIC about how you will achieve it. Here’s to a happy and healthy New Year! ...
Read More
I like to think of this as a “beginners” green smoothie. Mildly sweet, and dairy-free but still with a creamy consistency from the cashews. If your blender won’t get them to a smooth consistency you can just leave them out and substitute a quarter of an avocado instead. The Chia seeds provide an extra 4 grams of fiber and a good dose of omega 3s. 1 cup kale, fibrous stem removed 1/2 cup water 1 TB Chia seeds (optional) 1/4 banana 1/2 cup fruit (use white, yellow or green fruit if you want a gorgeous green color) 7-10 raw, unsalted cashews Ice, about 1/2 cup Put all ingredients in blender. Make sure lid is on tightly! Blend until smooth and creamy. ...
Read More
I’ve been working on this chili recipe for the last several years now, and I think I’ve finally perfected it! I love this recipe because it uses very little meat – only 1 pound of turkey for about 6-8 servings. The trick with this chili is to cut the eggplant into small pieces – no bigger than 1/2 inch. The soy sauce provides “umami” which is Japanese for “deliciousness!” 1 eggplant, peeled and cut into ½ inch dice * 1 onion, diced 3 TB chili powder 1 pound ground turkey 28 oz can diced tomatoes 8 oz can tomato sauce 1 (16oz) can black beans, rinsed and drained 1 (16oz) can pinto beans, rinsed and drained 2 stalks celery, diced into 1/4 inch pieces 1 green pepper, diced 3 garlic cloves, minced 3 TB low-sodium soy sauce 1 TB cumin 1 tps dried oregano 1/4 tsp cayenne or ground chipotle pepper (depending on how spicy you like it!) Heat 1 TB olive oil over medium heat. Add eggplant, onion and chili powder and cook until vegetables are tender, stirring frequently, about 7 minutes. Take out of pan and put in a bowl. Add turkey to the pan and cook until no longer pink, breaking up with back of spoon, about 5 minutes. Add back the eggplant and rest of ingredients and bring to simmer. Cover and simmer on low heat for about 30 minutes, stirring occasionally, until vegetables are soft. Season to taste with salt and pepper. Serve topped with low fat cheddar cheese, cilantro and avocados if desired. *Eggplant is loaded with soluble fiber which can be very helpful in lowering cholesterol levels, and is also an excellent source of manganese, a bone-building mineral, as well as several antioxidants. The trick with this recipe is to cut the eggplant is small enough pieces so it blends well with the other ingredients and cooks in time. This chili freezes beautifully and is great to have on hand for busy weeknights. Also good as a topping on a baked potato for an alternative dinner. [supersocialshare networks=”facebook,google,twitter,linkedin,pinterest” url=”https://www.heidirothnutrition.com/2013/11/18/spicy-eggplant-chili/” open=”true” orientation=”line” angle=”0″ title=”Heidi’s Kitchen — Spicy Turkey Eggplant...
Read More
