Two super easy, super healthy recipes!

Happy Saturday Everyone! I hope you are enjoying a restful and relaxing weekend. You deserve it! Today I wanted to share with you two super yummy, super easy recipes I've enjoyed lately. Before I do though, make sure to follow me on Twitter and Facebook for the latest updates/ fun wellness stuff! @JMartinez621 and https://www.facebook.com/BeWellLoveJulie  .

Ok, now for the deliciousness! This first recipe was inspired by a Tara Stiles Video (aka  it is basically the same, but I didn't have actual curry sauce- which actually probably makes this version lighter) So, credit to her! Yes, she is my new favorite person. I just read Yoga Cures on my kindle, and it was amazing. Simple, eye opening, life changing. I'll have to do another book list soon!

Curried Rice and Lentils with Veggies ! 

You'll need: 

- A lentils and rice mixture, or any grain of your choice. I did a medley of brown rice, wild rice, and lentils from whole foods

- Vegetable broth

- Earth Balance, olive oil, or a non-stick cooking spray

-Orange Bell Pepper 

-Red Onion

-Celery

-Greens of your choice 

-Any other veggies you desire/ would like to substitute with 

- Curry Powder

- Chilli Powder

- Ground Tumeric 

-Salt and Pepper

As usual, my recipes are more like guidelines. I'm not a professional chef, and everyone's appliances and tastes are different. Alter this as necessary to make it work for you, choosing the correct amount of ingredients for your portion size!

1. Prepare grains per package instructions. I like to use vegetable broth instead of water to give it more flavor. Make a big batch and save leftovers for later in the week! I use a half cup as one serving 

2. Heat a large pan on medium high heat, add a tablespoon or so of Earth Balance (or other choice). Just enough to add some flavor without adding mega calories. 

3. Chop onions and add them to the pan.

4. Do the same with the peppers and celery. 

5. Let these sauté a while until they are nice and soft.

 6. Once the veggies are at their desired texture, turn down the heat a little bit and add grains. 

7. Add a pinch of curry powder, chilli powder, and ground tumeric. Add any more depending on your tastes. 

8. Add the greens, sauté until everything is nice and warm. 

9. Salt and pepper/ season more to taste

10. Enjoy this nutritious and flavorful meal! 

Lemon Pepper Zucchini with Quinoa and Marinara Sauce 

This one is something I just whipped up on my own with random pre-made things I had in my fridge. I love making lemon pepper zucchini and having it ready to throw into any recipe. Also, having a good quality marinara sauce is a wonderful way to easily add flavor to any meal. I like Whole Foods 365 and search for types with no crazy ingredients. I apologize for the messy plating! It didn't occur to me that I should blog about this when I took the picture!

What you'll need: 

- Quinoa

-Vegetable Broth

-Zucchini

-Fresh Garlic

-Greens of Choice

-Marinara Sauce

-Olive Oil

-Lemon Pepper Seasoning

-Italian Seasoning

-Fresh Lemon Juice

-Salt and Pepper 

1. Prepare quinoa per instructions with vegetable broth. 

2. Chop up a few gloves of garlic, depending on portion size

3. In large pan, heat a small amount of olive oil (again, just enough for flavor) and garlic. Use a medium heat so things don't burn! 

4. Meanwhile, chop up zucchini and add to the pan 

5. Sauté zucchini on medium high heat, adding lemon pepper and italian seasoning as desired per your taste. 

6. Squeeze in a little bit of juice from a lemon and continue to sauté zucchini until it reaches desired texture. 

7. Salt and Pepper to taste.

8. Reduce heat and portion out the amount you would like to save as left overs. 

9. To the amount remaining in pan, add quinoa, greens, and marinara sauce. 

10. Stir until everything is warm and delicious

11. Enjoy! 

I also make this by throwing all the left over components into a bowl and microwaving! Do whatever works for you that day =) 

I hope you enjoy these quick and easy recipes! They are simple, and full of whole, nutritious, satisfying ingredients. Why bother with anything else? As I'm sure you can tell, there is an easy formula behind these two recipes. Grain, veggie, greens, seasoning. What other combos can you come up with? Experiment with your favorite flavors! Mexican, Asian, Mediterranean? The possibilities are endless. I'll continue to post anything I find extra easy and delicious! 

Be Well.

Love, Julie

What's in my kitchen ?!?!

I have been waiting for this moment for years, and it has arrived at last! I finally have my own kitchen. * Jumps for Joy * Literally, this was one of the things I was most excited about in coming to grad school.

Go ahead. Question my priorities.

 Anyway, I wanted to show you just how I stock my lovely new space, keeping it full of nutritious ingredients that will properly fuel me through the long days of graduate study. Maybe you’ll get some ideas of things to try out yourself!

 Ready to prepare oats, quinoa, rice and lentils. I will often have oatmeal for breakfast or a snack, and make big batches of quinoa or rice to have on hand all week for quick dinners! And of course, my kitchen would not be complete with some vino.

 In this bowl of fun I have spaghetti squash, which is also great to prepare and enjoy all week long, bananas, vegan dark chocolate, Lara bars, and Luna Fiber bars. Although I do prefer to only eat “whole foods”, where I recognize all ingredients, Luna Fiber Bars are not a bad option when I’m on the go and need some nourishment. I like them because they have less calories and fat than Lara Bars, yet are bigger!

 Spices! In preparing food without a lot of fat, spices are super important to amp up the flavor in every meal. I honestly don’t know what a bunch of these even taste like, but I am going to experiment and find out!

 My fridge! In my fridge I have tons of fresh produce; apples, clementines, grapes, berries, cantaloupe, carrots, lettuce, tomatoes, peppers, onion, lemons, ginger etc. I have some zucchini and corn ready to make for dinners, some tofu, hummus, and some quinoa I made earlier this week. Although I don’t eat that much bread, I have fallen in love with Ezekiel Bread. It is made completely of sprouted whole grains that are easy to digest, with no preservatives or strange ingredients (Look at your bread. Do you know what’s in it?). I have been enjoying the flax seed variety lately, which offers a bunch of omega-3! I also have some mustard, almond milk, and non-soy earth balance in there.

 In my freezer I have a bunch of items for when I’m running low on time. Amy’s Low Sodium California Veggie Burgers (non-soy), Amy’s dairy and gluten free burritos (nutritious and filling for 240 calories!), some microwavable veggies and quinoa from Whole Foods, a Kashi Frozen dinner with black beans, kale, and polenta, and more! I also have some fresh veggies I froze. It’s nice to have some things that you don’t have to cook right away, but can give you a great, fresh, option when your ready.

 My pantry is nice and full too! Here I keep all of my herbal teas (Pukka is a fabulous brand). These teas literally cured me of some stomach issues this summer and I swear by them (more on that later)! I also have my Vega One plant-based protein shakes, dandelion root instant coffee replacer, and of course all natural cocoa for a comforting warm drink!

I also have some ready to go meals from Dr. McDougall. I love his Pad Thai, curried lentils, and soups. By getting his products, you know you are purchasing wholesome meals without any additives, excessive oils/fats etc. I also have vegetable broth for cooking, pretzels for guests to snack on, more almond milk (unsweetened and Vitamin B12 fortified), almonds, beans for salads and dinner, and some peanut butter my mom bought.

Finally I have some cooking oils and pasta sauce to give my meals lovely flavor! I feel that oils are ok to have in moderation, just make sure you only use the bare minimum that you need =). On this shelf I also have some fresh garlic. Let me tell you, fresh always beats minced. Put in the extra effort!

And that’s it! I try to eat as many whole foods as possible. When I do buy pre-made meals, I am very particular about the ingredients etc., always buying from trusted brands such as Dr. McDougall’s, Amy’s, and Kashi. I make sure I understand basically everything that is in there, and that goes into my body! I like to keep my diet simple. I don’t do fake meats or soy cheeses, ice creams, and yogurts. I don’t snack on many crackers or cookies. To me they’re just not necessary.

What does your kitchen look like? Could you simplify a little? Do you know what’s going into your body? Remember, our entire body regenerates itself all of the time (different areas do so at different rates). So, what you fuel your body with is literally what makes up those new cells. It’s a little scary to think about when we’re not eating the best. However, it also gives us a huge opportunity to start again! I used to live off sweets, chicken nuggets, mac and cheese, and milk. That’s what my body was made of, then. But now, almost a year and a half after going plant-based, I know my body is made up of nutritious fuel instead of refined sugars and fat, and I feel better than ever. It’s never too late! Our bodies have the miraculous capability to heal them selves, given the proper care.

Be Well.

Love, Julie

Recipe for a Happy, Healthy Day

Hi everyone!

Check out my latest contribution to Beauty of Becoming! This site is full of awesome health and wellness inspiration, tips, and motivation.


http://www.beautyofbecoming.com/9/post/2013/03/recipe-for-a-happy-healthy-day.html

Hope you enjoy!

Be Well.

Love, Julie 

12 Terrific Health and Wellness Books

Hi everybody!

I am constantly reading books! Since I became very interested in my health and well-being, I have been devouring all of the knowledge I can to educated myself. Here are a few of my favorites! I am sure there will be another post like this to come, as I will probably forget a few! If you have some free time, pick one up, and learn how to be an even better you!

1. Blue Zones by, Dan Buettner. I wrote an entire post on this book in December. Blue Zones tells of the regions in the world in which people live the longest, most quality lives. It discovers the reasons for this great level of longevity and develops a plan in which we can implement these practices into our daily lives!

        

2. Thrive by, Dan Buettner- Thrive does the same as Blue Zones, but examines the happiest people in the world, and what about their lifestyles makes them so happy. It is very interesting in that it contradicts many of America's social norms. However, the research doesn't lie! This book will definitely make you think. 

     

3. The Seven Spiritual Laws of Success by, Deepak Chopra . You know this is one of my favorites. We have one law left in our review of this book! A great resource in learning how to reach your fullest potential and manifest your dreams. 

  

4. The Seven Spiritual Laws of Yoga by Deepak Chopra and David Simon- I am reading this book right now and absolutely love it. It teaches many of the basic principles of yoga philosophy. It then applies the Seven Spiritual Laws of Success to your yoga practice. In addition, it explains the many health benefits of yoga and why it should definitely be included somehow in your wellness routine! 

    

5. Slim, Calm, Sexy Yoga by Tara Stiles- This book tells of how yoga can truly benefit our minds and bodies. It focuses on how yoga can eliminate stress in our lives, which is directly related to weight gain and disease. Yoga keeps you fit, while keeping your mind calm and centered, cultivating a sense of ease which overflows into every aspect of your life.

   

6. Thrive: The Vegan Nutritional Guide to Optimal Performance in Sports and Life by, Brendan Brazier- I've talked about Brendan Brazier before. He is an unbelievable resource for plant-based nutrition. This book focuses on the science behind how different foods fuel our bodies. It busts any myths that vegan's are weak and malnourished. A professional triathlete, Brendan shares how a plant-based diet provides our bodies with pure and efficient fuel to live life to its fullest. 

     

7. Thrive Foods by, Brendan Brazier- Thrive Foods is Brendan's most recent book. It again offers tons of scientific nutritional and environmental information. The main purpose of the book is to provide wonderful cookbook of nutritious, performance enhancing, plant based recipes. 

         

8. The Starch Solution by,  John and Mary McDougall- This is another wonderful book on plant-based nutrition. It provides detailed scientific research and testimonials on the medical benefits of a plant-based diet and tips on how to eat towards better health. Dr. McDougall is very much connected to the group of medical professionals behind the film Forks Over Knives. 

  

9. The Happy Herbivore Cookbook- Happy Herbivore is my absolute favorite plant-based cookbook series. The recipes are easy and delicious. They are all low fat and use no added oils. Also, nutritional information is included for each recipe! Check out Everyday Happy Herbivore, Happy Herbivore Abroad , and her website too! 

10. The complete idiot's guide to Plant-based Nutrition by, Julieanna Hever- This one is pretty self- explanatory. The book provides a complete nutritional overview of a plant-based diet. It busts all of the protein and calcium myths, provides guidelines on how to cover all of your nutritional bases, and has special sections dedicated to exercise, pregnancy, and children! Great resource to have on hand. 

11. The Alchemist by, Paulo Coelho- I also wrote an early post on this book. It is a simply beautiful allegorical tale about following your dreams. It will shake any beliefs that you are not in control of your own destiny. Wonderful, wonderful book. 

  

12. Eat This, Not That Series- I wrote a post about these books in december, but never published it. Eat this, Not That educates readers about the nutritional information of chain restaurants and processed foods in America. Overall, I really advocate for a Whole Food, Plant Based diet which avoids most of these things. However, I did read these books before I became a vegan, and they were a great stepping stone in my wellness journey. The books reveal many of the nutritional downfalls of foods that so many Americans eat every day. If you do regularly go to chain restaurants and buy processed foods, this series will help you make the best choices. I hope it will open many people's eyes to what this kind of "food" really is. So, take a look, but strive towards natural, whole ingredients! 

         

Whewf! That was a lot. Whenever I feel that I need a little extra push in my wellness motivation, I will pick one of these books up again to get back on track. I hope you read a few and find your own inspiration! 

Be Well. 

Love, Julie

The Film That Changed My Life: Forks Over Knives

I have told you that my wellness journey has been, well a journey! Let’s go back about 10 months ago. I was at my friend’s house for a small get together when one of my fellow health-nut girlfriends shared with me how she had recently gone vegan. I recalled seeing her tweet about a film called Forks Over Knives, and had looked into the film. Seeing that it focused on veganism (which I knew little about), I decided to ignore it. However, I couldn’t ignore her when I saw her. She shared a little of her reasoning with me, who responded:

“I’m way too much of an athlete. I need meat”

It’s funny looking back on that conversation. Now I am the one who tries to clear up unreasonable myths about protein, calcium etc. But that day, it was me who needed convincing. My friend gave me a short and sweet schpeil and simply encouraged me to watch the film.

And so, that night, I did.

My life changed forever. 

Forks Over Knives takes a look at the rising epidemics of obesity and chronic disease in America, and how it relates to the average American diet, and the American food system. The film is based off the research of Doctor T. Collin Campbell, and Doctor Caldwell Esseylsten, two men who grew up on cattle farms, but who’s professional medicinal research showed that the products of these farms were direct causes of cancer and chronic disease. The film does not focus on animal cruelty or anything like that. It focuses on people, and their health. In summary, animal protein, whether it be in the form of meat, dairy, eggs, or fish , along with refined processed foods, is scientifically, directly related to the emergence of cancer and chronic disease. When people in the film removed these things from their diet, they were able to heal themselves, get off of medications, halt cancer progression, maintain a healthy weight, reverse heart disease and diabetes, and live longer, better quality lives.

Hence, I am not vegan for the animals. I am vegan for me. I don’t want to get cancer. I don’t want to have clogged arteries. I don’t want to feel sluggish and sick. I want to live long. I want to live well. I never want to be held back because I abused my body, and it has given out on me. I want to fuel myself with pure, whole foods, filled with nutrients and healing properties. I do not want to fill my body with fat, refined sugars, chemicals, things I can’t pronounce, and animal proteins that have been proven in countless studies to be detrimental to my health.

Here are a few things the film focuses on:

The China Study- An immense study done by Dr. T Collin Campbell, which outlines the amount of each type of Cancer in each region of China. There was unbelievable statistical evidence consistent amongst populations of millions, which showed that rural areas who lived off a natural, plant based diet, had the lowest instances of cancer, while more urbanized and animal protein consuming areas had astoundingly high instances of disease.

Research of Caldwell Essylsten- His laboratory research showed how animal protein actually activated cancer genes, while its removal “turned cancer genes off” .

Calcium and Osteoporosis- America consumes the most dairy in the world. Yet we also have the highest occurrence of Osteoporosis in the world. But isn’t calcium necessary for bone health? In reality, the animal protein, casein, found in milk causes an acidic reaction in the body. Our body then tries to combat and buffer this reaction. It does so by drawing minerals and substance from our bones, often time leading to osteoporosis. There are plenty of plant-based sources of calcium which do not cause this acidic reaction, and truly promote bone health.

Protein- You really can’t be protein deficient without being calorie deficient. Our culture (driven by government subsidized industries) has taught us that we require way more protein than we actually do. Tons of athletes, from triathletes to UFC fighters are plant-based, and bulging with muscle. There is some amount of protein in every plant based food. Believe it or not, it adds up!

How to follow a whole-food, plant –based diet. – It is possible to be a junk food vegan. I mean ,Oreos are technically vegan. This film shares how to prevent and cure disease through the best medicine of all, whole, natural food, without any added sugars, fats, chemicals, or harmful proteins. It focuseson maintaining a lifestyle with a diet of fruits, vegetables, whole grains, nuts, and legumes. It is more than possible to enjoy delicious meals, while taking care of yourself too!

This film is truly incredible and offers hard to ignore information with real world examples . I’ve only covered maybe 5% of it here. If you are interested in taking the next step in improving your health and well-being, watch the film. It truly changed my life. Since, I have more energy, require less sleep, perform better during workouts, am less anxious about what I’m eating, and never have feelings of guilt about my diet. It took some trial and error, but soon became second nature. Now, I barely even think about how I haven’t had meat in 10 months. 

Check it out here: http://www.forksoverknives.com/

If you can take a step to protect yourself from cancer, heart disease, and more, why wouldn’t you take it?

Be Well.

Love, Julie

Fun new things I bought this week

This week was very exciting on the shopping front! I found a few new things I wanted to share with everyone!

1. Organic Pink Lady and Cameo Apples 
              At the end of break I was in a panic. The wonderful Honey Crisp apples I had fallen in love with were gradually disappearing from my Whole Foods Market. What was going on! The Honey Crisp had become a staple snack of mine and I didn't know what to do! What I learned was that Honey Crisps were going out of season. Apparently, Whole Foods was rejecting most of the Honey Crisps they received due to quality. And so, I roamed the apple section unsure of what to do. As I said in my post "New Love" the Honey Crisp was the only apple I had enjoyed! It was like someone knew my predicament that day, and nicely had Whole Foods offer Cameo apple samples. I took a bite and loved it! Yay! Another option and another winner. They are a little less sweet than Honey Crisps, but still super refreshing and full of flavor.

 

When I arrived back in Miami, I searched for my new go to. 

No cameos. 

So, naturally, I turned to google to tell me which  apple was the closest in taste to a Honey Crisp. The answer I got was the Pink Lady. These are a little smaller and softer than Honey Crisps, and very sweet. However, they definitely make an excellent substitute. Thank goodness I found them! I do not buy all of my produce organic quite yet because of budget reasons. However, apples are very important to buy organic because of their status on the Dirty Dozen! Also, they taste so much better! 

 

2. Vega Vibrancy Bars 

I've been trying to find these for so long and was lucky to stumble upon them on sale in my Whole Foods this week. I swear they're not always there, but hope they will be from now on! To me, they are a wonderful dessert chocolatey bar. In reality, it is a blend of plant-based super foods like sprouted buckwheat, raw almonds, white chia, hemp seeds and Vega SaviSeed (sacha inchi) oil. Little will you know, when you are enjoying the chocolatey treat, you are getting 10 grams of protein, 1 gram of Omega 3's, and 40% of your day's fiber, without any artificial flavors or sugar. That makes it so much more enjoyable!

  

 
   

3. Foam Roller! 

 After last night's post, I took the plunge and decided to buy my own foam roller! Now anytime I feel tight or sore I can roll it on out without having to go to the gym. I decided to go for a little 18" one, figuring it would do the job for me! I was surprised to find one while at target for only $20! Great deal! Made by GAIAM, the innocent looking green cylinder of intense power came with a dvd to guide you through different exercises. It was interesting, not exactly what I was looking for, but interesting! I think it's worth taking a look at to get an idea of different exercises. Then you can go off on your own! I also purchased a few tennis balls (couldn't find lacrosse). So we will see how my experimenting with that goes . 

                 

I'm super excited about this week's purchases, and highly recommend looking into them! It's always fun to have new things to get you excited about your health!

Coming up next...getting back into Deepak!!!

Have a wonderful Monday!

Be Well. 

Love, Julie

Feel Good Food- Boston Style

Hello from thousands and thousands of miles up in the air! I am writing to you from my seat aboard my flight to Miami. Words cannot describe how ecstatic I am to return to my favorite city. This break was wonderful in the relaxation, family, and friend department. But let’s just say it is unlikely I will be living up north in the winter seasons… ever.

As school begins again, along with internships and the running of my wellness organization on campus, my posts likely will be a little more sporadic. I hope to still do several a week at least, just maybe not daily. It’s been just about a month since I began writing and I’ve had such fun sharing the random wellness adventures of my life. I look forward to making this baby fabulous! Speaking of adventures, I have a few healthy foodie finds for any of you in the Boston area (or in an airport).

Exhibit A: The U Food Grill at Logan airport (and I’m assuming other locations)

As I prepared for my trip today, I knew I was going to be dealing with lunch time right before my flight. Just in case I had no luck finding something, I filled my carry on with Kind Bars, Whole Wheat Tortillas, almonds, an apple, Belvita Biscuits, and vegan chocolate chips! It’s all about being prepared. As an active person, you want to always be able to fuel yourself like an athlete (and your metabolism will require you to) , no matter where you are. Sometimes it just takes a few seconds to throw some things in your bag before leaving.

               

 In the airport, I often find bananas or fruit cups for sale. I’ll sometimes come across a salad, or veggie sub.  Today, even the little news shop was selling Kind Bars. When I walked into the food court I was extremely excited to come across The U Food Grill. They focus on having delicious meet nutritious, and offer a huge variety of healthy sandwiches, salads, soups, and more. Everything on the menu had its calories listed next to it, so customers could make informed choices about what they pick. So here was my “airport lunch”.

Not bad, huh?

I chose to go with a variety of sides. I got a side salad, side of steamed broccoli, and a side of black beans (which was a huge portion, so I eye-balled what was normal for me). It was super delicious, and fit right into my usual clean eating routine.  I always find it very exciting to discover a place like this! If you come across one in your travels, know that it is a safe bet for a delicious feel good meal.

Exhibit B: Life Alive Urban Oasis & Organic Café – 765 Mass Ave, Cambridge

Last week my friend and I decided to brave the cold and venture into Cambridge and Harvard Square. He had just returned from Tel Aviv, which has a very similar climate to Miami. Needless to say, this outdoor excursion was a big deal for both of us. It turned out to be absolutely wonderful. After weeks of hibernation, walking around the city felt amazing (warm socks make a big difference). My friend is on the same page as me when it comes to health, wellness, and diet, and so looked up fun vegan friendly places we could check out, which led us to the coolest urban zen clubhouse ever. 

I fell in love. The décor was colorful and artistic, and the food was AMAZING. Their menu is full of salads, bowls, juices, smoothies, wraps, and “coffees”. They describe their offerings as “vibrant, therapeutic food; healing for your body and delicious in your mouth”. It is all as organic, local, sustainable and unprocessed as possible.

I ordered a demi size of  “The Alchemist” (funny since I just read that!), their smaller portion of a combination of sweet corn, carrots, kale, sprouted legumes, sun sprouts, and sesame seeds over quinoa with a Ginger Nama Shoyu sauce. This was just one of a dozen bowls they offer, and I’m sure each is equally delicious. I could likely eat here every meal, every day for quite some time and be the happiest person in the world. There is nothing like pure, whole, organic, delicious food. I truly aspire to be able to recreate some of their items. I think the key is in the sauces! 

We finished our meals with their Dandi-Blend Coffee substitute. It is a combination of dandelion, beet, and chicory root which tastes like coffee, while actually being healthy and detoxifying! We each downed a decadent Dandi-Mocha Latte with soy milk. Simply amazing. The world needs more places like this. 

Check out their website at www.LifeAlive.com

Exhibit C: Samba Steak and Sushi, Framingham Route 9

Since going vegan, sushi is a hit or miss thing for me. Some places have amazing vegan sushi, others not so much. I was so happy to come across Samba this summer. They focus on organic ingredients and offer a variety of delicious vegan options. My two personal favorites are the Mixed Organic Greens roll, with sweet potato, tofu, and brown rice, and the Tropical Fruit roll with avocado, mango, papaya, and brown rice. Top them with a bit of ginger and enjoy a wonderful sushi meal. I also love their fun drink menu and club-like atmosphere. Samba provides great dining experience where, with the right choices, you can enjoy a super healthy meal. 

If you’re in the Boston area, check these places out! I have a ton of favorite spots in Miami that I cannot wait to share with you all too. As I always say, it is more than possible to be an adventurer, enjoy great dining experiences, while staying true to your wellness goals and values. Enjoy!!!

Be Well.

Love, Julie

Super Simple Winter Sides

What do you usually have as side dishes for dinner? Mac and Cheese? Mashed Potatoes with milk and butter? Veggies? Sure, they may not be the star of the meal, but side dishes need love too! They play a very important role in making sure your meal stays healthy and wonderful for you. What’s the point of that healthy main course if it is surrounded by calorie-laden sides? Luckily, it’s super simple to make delicious additions to your meal that fill you up, without all of the extra bulk of added fat, artificial ingredients, and extra calories. As I have mentioned before, I am far from being a gourmet chef. However, even I have some tips to share in this department!

Let’s start with Brussels sprouts (just figured out it’s “Brussels’, not “brussel”…weird). For some reason, I always remember old sitcoms documenting people talking about how much they hated Brussels sprouts. Was it maybe in an American Girl Book too? I’m not sure. Anyway, ever since my palate matured, I absolutely love them, and am quite unsure of why they were so taboo. So, go ahead to the grocery store and get yourself a bunch. Did you know they sometimes come on something like this…?

I didn’t until my mother brought this thing home recently. I couldn’t quite tell you what it is. Is it a stalk? A stem? Again, I’m not sure. If they come on this…thing…just snap them on off, and follow these instructions:

You will need: Brussels sprouts, fresh garlic, white onion, salt and pepper, olive oil, a baking sheet or baking stone

1. Preheat the oven to 400 degrees

2. Prep your sprouts. Rinse. Make sure to remove any gross leaves from the outside. Chop off the stubby stem, and halve or quarter them, depending on your preference. Place them into a large mixing bowl.

3. Peel a few cloves of garlic (enough to have a uniform presence throughout however many sprouts you are preparing). Then, crush/mince/or chop the garlic up into small pieces and add to the bowl. I personally love to smash it with the side of a large chopping knife like they do on the Food Network. However, per usual with my “recipes”, there is no exact science to this. Just chop it =)

4. Take about a third (or more depending on the size batch) of the onion. I like to leave the onion in long, skinny pieces, simply separating the layers. If you don’t like onion, it’s perfectly fine to leave this out. Add to the bowl.

5. Then, very gradually, pour in a small amount of olive oil a little at a time, mixing it into the sprouts. I usually use my hands just to toss it. You want just enough to lightly coat everything. We don’t need over oily/soppy sprouts!

6. Give a light sprinkling of both salt and pepper.

7. Place on either a cooking stone or baking sheet with foil and roast in the oven for about a half hour, or until there is a light char/crispiness to your dish. All ovens are different, so it’s best to just keep an eye on them, testing them, and taking them out when you prefer. 

Up Next: Roasted Butternut Squash!

This one is even easier. I have not yet experimented with super intense flavor combos, but when this squash is roasted, it is completely wonderful on its own. For this all you need is cubed butternut squash (a little bigger than home fry size), cooking spray, salt, pepper, and a baking stone or cooking sheet.

1. Preheat oven to 400

2. Place your cubed butternut squash on either a baking stone or cooking sheet with foil

3. Give your squash one spray of cooking spray, to gently coat the batch.

4. Salt and Pepper

5. Flip the squash cubes over and repeat on the other side.

6. Pop in the oven for around a half an hour, or until tender.

Want something even easier? How about a sweet potato?

Potatoes get a bad rap. I will discuss this in more depth in a future post, but the reason is mainly because of how we prepare them. Try just having a plain old baked sweet potato. Indulge in the simple orange goodness. I usually have one half at a time. I poke a few holes in the skin with a knife or fork, and simply cook it in the microwave either on the baked potato pre-set, or for about 3 minutes at a time. It will start to steam, so per usual, cook it just a few minutes at a time, rotate it, and keep an eye on when it becomes tender. Then, I simply cut it open, and sprinkle on some pepper. Boom. Perfect, whole food, wonderful, filling, nutritious side dish.

One last side suggestion I have is soup!

I absolutely love Dr. McDougall’s organic, whole food soups. My favorite is the low sodium chunky tomato. It is made with all natural and whole ingredients. Dr. McDougall is a plant based nutrition expert and author of The Starch Solution, an amazing resource for plant based nutrition. Therefore, I truly trust all of his products. Enjoy a cup of this warm soup for only 90 calories!

And there you have it! A few simple ideas for guilt-free side dishes! Tweak them as you like, spices don’t add calories. If you have a favorite spice combo for your squash or potatoes, go for it! Just avoid the extra butter, cheese, excess oil etc! The key is to recognize that we can enjoy the same flavors without all of the extra add-ins that take a toll on our health. Try simplifying your favorite dishes, and get to know the natural taste of your food!

Be Well.

 
Love, Julie