tag:blogger.com,1999:blog-60196509670253532252024-03-19T01:48:02.667-07:00Juicing Recipes - Ultimate Juice Recipe ResouceMWhttp://www.blogger.com/profile/09653252864158995072noreply@blogger.comBlogger27156125tag:blogger.com,1999:blog-6019650967025353225.post-43709488587990135372024-01-26T04:49:00.001-08:002024-01-26T04:49:40.995-08:00Favorite Wellness Products<div>
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<p>This post might feel like a page – because that’s what I hope it will be! I wanted to create a page to reference that rounds up my favorite wellness products plus the codes and links that offer a discount. Here you go! </p>
<p><span>There are so many choices when it comes to products for wellness, home, beauty, and fitness. Here are my favorite wellness brands + products with promo codes when applicable! Thank you for supporting my blog.</span> <span><em>Affiliate links included.</em></span></p>
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<p>Thomas and I started taking AG1 last fall in an attempt to give our bodies the absolute best nutrition possible. Our weekday morning green smoothies have been an awesome "no brainer" health habit that we intend to continue for the long term. AG1 includes so many essential nutrients to ensure we're getting optimum nutrition daily.</p>
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<p>These nonalcoholic beers would pass a blind taste test! They're the perfect way to enjoy the taste of beer without the dehydration or hangover, especially on a hot summer day or as a shower beer after a hard workout!</p>
<p><strong><em>10% off your first order with code KATHEATS.</em></strong></p>
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<p>Beautycounter is a B corp beauty company with a mission to change the beauty industry with safer products for everyone. I've worked with them as a Brand Advocate for years now, and absolutely love their products - especially the anti-aging ones. If you'd like skincare or makeup recommendations from me, fill out this form.</p>
<p><em><strong>Get 20% off your first order with the code CLEANFORALL20.</strong></em></p>
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<p>My favorite nontoxic cookware and baking sheets also happen to be beautiful! I love the minis for single serving eggs and oatmeal and the larger pans and baking sheets are great for everyday cooking. The ceramic coating is nonstick without PFAS or Teflon. Read my review <a rel="follow noopener noreferrer" href="https://www.katheats.com/caraway-cookware-review">here</a>.</p>
<p><em><strong>Get $150 off a cookware or bakeware set when you shop through my link.</strong></em></p>
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<p>Daily Harvest makes it easy to eat healthy from your freezer with a variety of smoothies and savory foods made from real food superfood ingredients. I love the Acai and Cherry and Mint Cacao smoothies, the harvest bowls, and the flatbread "pizzas" for a vegetarian lunch.</p>
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<p>Dropps is my favorite laundry + cleaning brand. They are a certified B Corporation and make laundry pods, fabric softener, and dishwasher drops that are sustainably made and plant based.</p>
<p><em><strong>New customers use code KATH25 for 25% off.</strong></em></p>
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<p>The best food storage containers. Made with glass, nor plastic. Dishwasher and microwave safe. Stackable with snap on lids. Easy to clean!</p>
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<p>This mat is designed to give benefits of infrared heat and grounding PEMF waves while you work! (Or you can use it on the floor). Turning on the infrared heat feels so good in the winter. The PEMF waves mimic the earth and can help relax, calm, destress, and boost creativity depending on the setting.</p>
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<p>I don’t usually use dryer sheets (we have wool balls) but these smelled SO GOOD I had to have them! They are compostable and made from plants and essential oils. The vanilla lavender that I have smell so good I would wear the scent as perfume! (Fun fact: it doesn’t smell much like lavender to me – this is a softer more “laundryish” scent.) I leave the used sheets in my clothing drawers to keep the smell paying it forward. They have a <a rel="nofollow sponsored" href="https://amzn.to/46FXQMc" target="_blank">whole shop of laundry and home products</a> that I’m excited to try more of.</p>
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<p>Grow is a company making home fragrance products made from plants with none of the harmful chemicals found in traditional petroleum-based products. All ingredients are transparent and their candles come with aluminum inserts you can swap out and recycle. Use the sprays as an air freshener, laundry spritz, for stinky areas, and more. I love to give the candles as gifts.</p>
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<p>I am absolutely obsessed with my sauna blanket! It's a warm cocoon of infrared light that has multiple health benefits including detoxification through sweating, increased blood flow and circulation, faster fitness recovery, reduction in inflammation, glowing skin, and even calorie burn. I turn on a guided meditation and melt stress away.</p>
<p><em><strong>Use code KATHEATS for 15% off.</strong></em></p>
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<p>Ladywell is designed for women of all ages to balance hormones related to PMS, PMDD, PCOS, fertility, postpartum recovery and perimenopause. The supplements are formulated by doctors, women's health experts, and herbalists to bridge the philosophies of ancient Chinese Medicine and modern Functional Medicine to treat hormonal health imbalances. Everything is plant-based, third-party tested and totally free of artificial ingredients.</p>
<p>Choose between an adaptogenic latte mix in a delicious vanilla bean that you can mix into warm milk or your morning coffee or simple capsules. I found the vanilla latte to be delicious!</p>
<p><strong>Get 20% off with the code KATH20.</strong></p>
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<p>I love this brand for kids supplements made from real fruit with no added sugar. They're also certified organic. We take the Elderberry all winter long.</p>
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<p>Wine on a wellness page? If you're going to have some, this is a great brand to support! Maker is a woman-owned wine company that supports female and minority-led winemakers. Their wines are high quality and are ideal for portion control to have just one at a time.</p>
<p><strong>Get 15% off every order you place with my link (not just your first order!).</strong></p>
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<p>They are 2 mg and just the right amount to “feel it” but not feel it too much. I love the big cans too so you get a lot to drink. The grapefruit is my favorite of the flavors. Try the mixed pack.</p>
<p>You can get 35% off with my link and the code SAVE35.</p>
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<p>These smoothies are use all organic ingredients. There are six flavor options that include a ton of super healthy ingredients, including one called Green! From cauliflower and sweet potato to hemp seeds and coconut, the ingredients are superfood based and mixed into a delicious combo that serves 2. My kids loved the Mango one, and Berry is my favorite. You can buy as a subscription or buy one and pause or cancel at any time.</p>
<p><strong>Use code KATHEATS for $35 off your first box.</strong></p>
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<p>No Ziploc bags needed! We've repalced most of our single use plastic bags with Stasher bags for food storage, traveling, and more!</p>
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<p>Surely is my favorite wine company if you want a nonalcoholic option! Their sparkling canned wines taste very authentic and are not sweet at all. I love them for weeknights when I want something in my wine glass that will support my quest for healthy living.</p>
<p>Check out <a rel="follow noopener noreferrer" href="https://www.katheats.com/best-nonalcoholic-wines-and-beers">this blog post</a> for all my favorite NA drinks.</p>
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<p>My favorite protein powder for smoothies. Made with only 4 clean ingredients: organic dairy whey protein concentrate, organic vanilla, organic sunflower lecithin, organic stevia leaf extract. I love the bourbon vanilla!</p>
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<p>I have tried a LOT of electrolyte powders and this is my very favorite! It tastes so good and comes in a tiny canister that holds 90 servings. I like ones that aren't fizzy and tend to explode out of my bottle 🙂 I put it in my water bottle when going to the gym.</p>
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<p>Vitamix sent me the Ascent series A3500, which is their latest and greatest edition of Vitamix, in the color white – to match our new kitchen! This is the one appliance is out on our kitchen counters because we use it every single day. Vitamix is THE best blender on the market, and they are worth the investments (my OG one is still going strong after 14 years at my parents' house).</p>
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<p>If you're looking for more favorites, I have many more linked in my Amazon Storefront : )</p>
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<h4>You might also like: </h4>
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<h2>Reader Interactions</h2>
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from Kath Eats https://ift.tt/tTdGyCm</div>
Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-27768020300674127772024-01-24T22:49:00.001-08:002024-01-24T22:49:30.243-08:00Strawberry Chia Pudding Recipe<div>
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<p>This post may contain affiliate links. Read my</p>
<a href="https://www.thegraciouspantry.com/privacy-statment/">Privacy Policy.</a>
<p>As an Amazon Associate I earn from qualifying purchases.</p>
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<p><strong>This strawberry chia pudding recipe makes a wonderful breakfast or snack on the go. It’s perfect for fast meal prep because all you have to do is pack it into single-serving containers and store it in the fridge.</strong></p>
<p>If you haven’t tried chia pudding yet, get busy! This easy-to-make stuff is so delicious and so good for you that you’ll wonder why you didn’t try it sooner.</p>
<figure class="wp-block-image"><source type="image/webp" /><img alt="Two glasses on a marble countertop. On on the counter and one on a cutting board. Both are filled with Strawberry Chia Pudding." src="https://www.thegraciouspantry.com/strawberry-chia-pudding-recipe/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="Two glasses on a marble countertop. On on the counter and one on a cutting board. Both are filled with Strawberry Chia Pudding." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/strawberry-chia-pudding-recipe-v-10--683x1024.jpg" /></div>
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<h2 class="wp-block-heading">What Is Chia Pudding</h2>
<p>Chia pudding is a pudding-like dish made from chia seeds. The seeds are added to a liquid or wet ingredient and, as a result, become gel-like. This creates a pudding-like consistency. If seasoned properly, it’s quite good.</p>
<h2 class="wp-block-heading">What Does Chia Pudding Taste Like</h2>
<p>Chia pudding tastes like whatever you add to it. On its own, it doesn’t have much of a flavor. So it really comes down to what you add to it.</p>
<h2 class="wp-block-heading">How Long Does Chia Pudding Last</h2>
<p>Chia pudding kept in the fridge can last up to a full week. Again, what you add to it can affect this, but by itself, it can last up to seven days.</p>
<h2 class="wp-block-heading">How Long Does Chia Pudding Take To Set?</h2>
<p>In my experience, it takes about 20 minutes or so if left at room temperature. However, if you store it in the fridge immediately, it can take longer. I have heard some people say it took them up to two hours, though I have a hard time believing that.</p>
<figure class="wp-block-image"><source type="image/webp" /><img alt="A side view of a clear glass filled with Strawberry Chia Pudding." src="https://www.thegraciouspantry.com/strawberry-chia-pudding-recipe/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="A side view of a clear glass filled with Strawberry Chia Pudding." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/strawberry-chia-pudding-recipe-v-5--683x1024.jpg" /></div>
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<h2 class="wp-block-heading">Can I Use Something Other Than Yogurt?</h2>
<p>Yes, you can. Start with a quarter cup of liquid and add more as needed after the chia has thickened. Possible options are:</p>
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<li>Unsweetened almond milk</li>
<li>Unsweetened Coconut milk</li>
<li>Unsweetened cashew milk</li>
<li>Unsweetened hemp milk</li>
<li>Unsweetened rice milk</li>
<li>Unsweetened soy milk</li>
<li>Any type of nut milk</li>
<li>Cow’s milk</li>
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<h2 class="wp-block-heading">What Other Things Can I Add To Chia Pudding?</h2>
<p>There are any number of additions you can make to chia pudding, especially fresh fruit. Try any of these:</p>
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<li>Pure vanilla extract</li>
<li>Oats</li>
<li>Maple syrup</li>
<li>Hemp seeds</li>
<li>Flax</li>
<li>Nut butter, such as peanut butter or almond butter</li>
<li>Stevia</li>
<li>Cacao</li>
<li>Raspberry fruit spread or fresh raspberries</li>
<li>Mango</li>
<li>Unsweetened cocoa powder</li>
<li>Shredded coconut or coconut flakes</li>
<li>Pineapple</li>
<li>Bananas</li>
<li>Acai</li>
<li>Blackberries</li>
<li>Ginger</li>
<li>Chopped pitted dates</li>
<li>Granola</li>
<li>Blueberries or blueberry fruit spread</li>
<li>Apples</li>
<li>Cherries</li>
<li>Medjool dates</li>
</ul>
<h2 class="wp-block-heading">What To Serve With Chia Pudding</h2>
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<li>Chia pudding goes with a lot of things. Some suggestions are:</li>
<li>Breakfast smoothies or even a green smoothie</li>
<li>Oatmeal</li>
<li>Breakfast quinoa</li>
<li>Muffins</li>
<li>Pancakes</li>
<li>Crepes</li>
<li>Parfaits</li>
<li>Waffles</li>
<li>Berry bowls</li>
</ul>
<figure class="wp-block-image"><source type="image/webp" /><img alt="A partially overhead view of a glass filled with Strawberry Chia Pudding, sitting on a cutting board." src="https://www.thegraciouspantry.com/strawberry-chia-pudding-recipe/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="A partially overhead view of a glass filled with Strawberry Chia Pudding, sitting on a cutting board." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/strawberry-chia-pudding-recipe-v-7--683x1024.jpg" /></div>
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<h2 class="wp-block-heading">Vegan Chia Pudding</h2>
<p>This can easily be made vegan or plant-based. Instead of honey, use maple syrup or some other vegan sweetener of your choosing. Use either a vegan yogurt or plant-based milk to thicken the chia seeds. Everything else is vegan.</p>
<p>This recipe is already vegetarian.</p>
<h2 class="wp-block-heading">About The Chia Pudding Recipe Ingredients</h2>
<p><strong>Fresh strawberries</strong> – You’ll want to wash them, remove the stems, and cut them on the smaller side for the best overall texture. You can even mash them if you prefer.</p>
<p><strong>Plain yogurt</strong> – This can be dairy-based or non-dairy yogurt, as needed, as long as it’s plain.</p>
<p><strong>Chia seeds</strong> – You can find these in many stores these days. But if all else fails, find a local health food store or order them online.</p>
<p><strong>Honey</strong> – Any type of honey will work here.</p>
<p><strong>Ground cinnamon</strong></p>
<p><strong>Walnuts</strong> – As with the strawberries, you’ll want to chop these small for the best texture. You can also use almonds, cashews, pecans, seeds, or any other nut you prefer.</p>
<h2 class="wp-block-heading">How To Make Chia Pudding</h2>
<h3 class="wp-block-heading">Instructions</h3>
<figure class="wp-block-image"><source type="image/webp" /><img alt="Strawberry Chia Pudding Recipe ingredients sitting on a marble countertop in individual bowls." src="https://www.thegraciouspantry.com/strawberry-chia-pudding-recipe/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="Strawberry Chia Pudding Recipe ingredients sitting on a marble countertop in individual bowls." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/strawberry-chia-pudding-recipe-step-1--1024x682.jpg" /></div>
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<p>Gather and measure all your ingredients.</p>
<h3 class="wp-block-heading"> Yogurt Chia Layer</h3>
<figure class="wp-block-image"><source type="image/webp" /><img alt="Chia mix ingredients in a bowl." src="https://www.thegraciouspantry.com/strawberry-chia-pudding-recipe/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="Chia mix ingredients in a bowl." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/strawberry-chia-pudding-recipe-step-2--1024x682.jpg" /></div>
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<p>Add yogurt, honey, chia, and ½ tsp of cinnamon in a medium-sized bowl. Mix well until the ingredients are combined. Let it “soak” for about 10 – 15 minutes.</p>
<h3 class="wp-block-heading">Walnuts And Berries</h3>
<figure class="wp-block-image"><source type="image/webp" /><img alt="Chopped walnuts in a bowl." src="https://www.thegraciouspantry.com/strawberry-chia-pudding-recipe/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="Chopped walnuts in a bowl." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/strawberry-chia-pudding-recipe-step-3--1024x682.jpg" /></div>
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<p>Chop the walnuts into small pieces and mix them with ½ tsp cinnamon and 1 tsp honey. Stir and add water to cover them. Let them soak until the chia is ready. When done, drain the water from the walnuts.</p>
<figure class="wp-block-image"><source type="image/webp" /><img alt="Chopped strawberries on a cutting board." src="https://www.thegraciouspantry.com/strawberry-chia-pudding-recipe/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="Chopped strawberries on a cutting board." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/strawberry-chia-pudding-recipe-step-4--1024x682.jpg" /></div>
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<p>Chop the strawberries. Chop them small or mash them to get a good consistency. Large chunks do not make a great texture here.</p>
<h3 class="wp-block-heading">Serving</h3>
<figure class="wp-block-image"><source type="image/webp" /><img alt="Two clear glasses filled with strawberry chia pudding sitting on a counter with a towel and some spoons." src="https://www.thegraciouspantry.com/strawberry-chia-pudding-recipe/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="Two clear glasses filled with strawberry chia pudding sitting on a counter with a towel and some spoons." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/strawberry-chia-pudding-recipe-h-3--1024x682.jpg" /></div>
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<p>Put walnuts in the bottom of the jar. Then add 2 tbsp or more strawberries. Followed by a yogurt chia layer about 2-3 tbsp. Garnish with strawberries and chopped walnuts on top, and sprinkle with some cinnamon.</p>
<p>Notes: You can do these steps in the evening and refrigerate overnight. In the morning you will enjoy a nice breakfast.</p>
<h3 class="wp-block-heading">Storage</h3>
<p>Store these in the fridge for up to three or four days, well covered.</p>
<h3 class="wp-block-heading">Freezing</h3>
<p>Freezing is not recommended for this recipe.</p>
<h2 class="wp-block-heading">More Healthy Pudding Recipes</h2>
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<ul>
<li><span>½</span> <span>cup</span> <span>strawberries</span> <span>(diced small)</span></li>
<li><span>1½</span> <span>cups</span> <span>plain yogurt</span> <span>(dairy or non-dairy works)</span></li>
<li><span>2</span> <span>tbsp.</span> <span>chia seeds</span></li>
<li><span>2</span> <span>tbsp.</span> <span>honey</span></li>
<li><span>1</span> <span>tsp.</span> <span>ground cinnamon</span></li>
<li><span>¼</span> <span>cup</span> <span>chopped walnuts</span> <span>(or walnut pieces)</span></li>
</ul>
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<h4> Yogurt Chia Layer</h4>
<ul>
<li>
<p><span>Add yogurt, honey, chia, and ½ tsp of cinnamon in a medium-sized bowl. Mix well until the ingredients are combined. Let it "soak" for about 10 – 15 minutes.</span></p>
</li>
</ul>
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<div><span>Notes: You can do these steps in the evening and refrigerate overnight. Assemble in the morning for a fast and delicious breakfast.</span><span><em>Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.</em></span></div>
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<p><span><span>Serving:</span> <span>0.5</span><span>the recipe</span></span> <span>|</span> <span><span>Calories:</span> <span>344</span><span>kcal</span></span> <span>|</span> <span><span>Carbohydrates:</span> <span>37</span><span>g</span></span> <span>|</span> <span><span>Protein:</span> <span>11</span><span>g</span></span> <span>|</span> <span><span>Fat:</span> <span>19</span><span>g</span></span> <span>|</span> <span><span>Saturated Fat:</span> <span>5</span><span>g</span></span> <span>|</span> <span><span>Polyunsaturated Fat:</span> <span>10</span><span>g</span></span> <span>|</span> <span><span>Monounsaturated Fat:</span> <span>3</span><span>g</span></span> <span>|</span> <span><span>Trans Fat:</span> <span>0.01</span><span>g</span></span> <span>|</span> <span><span>Cholesterol:</span> <span>24</span><span>mg</span></span> <span>|</span> <span><span>Sodium:</span> <span>88</span><span>mg</span></span> <span>|</span> <span><span>Potassium:</span> <span>468</span><span>mg</span></span> <span>|</span> <span><span>Fiber:</span> <span>6</span><span>g</span></span> <span>|</span> <span><span>Sugar:</span> <span>28</span><span>g</span></span> <span>|</span> <span><span>Vitamin A:</span> <span>199</span><span>IU</span></span> <span>|</span> <span><span>Vitamin C:</span> <span>23</span><span>mg</span></span> <span>|</span> <span><span>Calcium:</span> <span>329</span><span>mg</span></span> <span>|</span> <span><span>Iron:</span> <span>2</span><span>mg</span></span></p>
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Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-40420833161171030222024-01-24T04:49:00.001-08:002024-01-24T04:49:48.593-08:00Ways I’m Prioritizing My Health<div>
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<p><em>Since turning 40 my health has become even more of a priority. Here are some ways I’m prioritizing my health this year. Affiliate links included.</em></p>
<h3>40 was a turning point</h3>
<p>I don’t know if it was something physical or just the psychological effect of crossing “over the hill,” but within the last year, I’ve really started to want to optimize my health in a more deliberate way. I think this is common for people around my age, who might be done having kids and are well into their adulting years. I’ve listened to a lot of <a rel="noopener nofollow sponsored" href="https://jennakutcherblog.com/behindthescenes/" target="_blank">Jenna Kutcher’s health story</a> on her podcast, and much of what she has said resonates with me. </p>
<p>When I was younger, I felt like the glass was half full. It appeared that real food, movement, and fresh air were all I needed to sustain good health. But now that I’m feeling my body age, I feel the need to help it along the way. Enter: a few more supplements, tools, and routines to achieve that goal.</p>
<h4>You’ve seen the memes about sleep as you age:</h4>
<ul>
<li>In your 20s you just need a couch and a pillow.</li>
<li>In your 30s you need a bed with a pillow and nice sheets, perhaps a duvet.</li>
<li>And in your 40s you need a dark room at 65 degrees with white noise, blackout curtains, a Tempur-Pedic mattress, and melatonin. (Actually, if I just don’t drink alcohol, most of my sleep problems are solved!)</li>
</ul>
<p>And speaking of alcohol, there’s <a rel="noopener nofollow sponsored" href="https://www.instagram.com/reel/CznHQSlMbqs/?igsh=MXdhYXdxcXh0MDAzbQ==" target="_blank">this hilarious Reel</a>. I’ve been open about how I have significantly cut back on alcohol over the past few years. </p>
<h2>Ways I’m Prioritizing My Health</h2>
<h3>Routines</h3>
<p>Life used to feel more <a rel="follow noopener noreferrer" href="https://www.katheats.com/the-squiggly-line-effect">like a squiggly line</a>. These days I crave a more even feeling. I want a consistent bedtime and wake time, routines in my exercise schedule, and an easy-to-manage diet based on real food. The only night I stayed up close to midnight this last year was for the Survivor finale. Even on New Year’s I was asleep at my normal bedtime. Getting out of balance throws me off, and sticking to my weekly healthy habits makes me feel my best. You know you have some good routines in place when you come home from vacation craving some regular rhythms. </p>
<h3>Ladywell</h3>
<p><i><span>Sponsored by</span></i> <i><span>Ladywell. Use the code KATH20 for 20% off.</span></i></p>
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<p><span>I recently was introduced to</span> <a rel="nofollow sponsored noopener" href="https://track.revoffers.com/aff_c?offer_id=408&aff_id=7647" target="_blank"><span>Ladywell</span></a>, a new product <span>that aims to balance and maintain hormone health. As I am now in my 40s with perimenopause on the horizon, I am more interested in learning about how hormone imbalances affect our bodies.</span></p>
<h4><span>Hormones can impact:</span></h4>
<ol>
<li><span>Fertility</span></li>
<li><span>Mood & Emotions</span></li>
<li><span>Metabolism</span></li>
<li><span>Libido</span></li>
<li><span>Sleep</span></li>
<li><span>Headspace</span></li>
<li><span>Stamina & Energy</span></li>
<li><span>Weight Loss/Gain</span></li>
</ol>
<p>Ladywell is designed for women of all ages to balance hormones related to PMS, PMDD, PCOS, fertility, postpartum recovery and perimenopause. The supplements are formulated by doctors, women’s health experts, and herbalists to bridge the philosophies of ancient Chinese Medicine and modern Functional Medicine to treat hormonal health imbalances. Everything is plant-based, third-party tested, and totally free of artificial ingredients.</p>
<p><span>Choose between an adaptogenic latte mix in a delicious vanilla bean that you can mix into warm milk or your morning coffee, or simple capsules. I found the vanilla latte to be delicious! I used my Nespresso frother to mix it up with milk for a warm afternoon snack.</span></p>
<h4><b>The Ingredients</b></h4>
<p><span>Here are some of the ingredients inside of Ladywell products:</span></p>
<ul>
<li><b>Adaptogens</b> <span>– If there’s too much of one hormone, for instance, the adaptogens help to lower it. On the flip side, if there isn’t enough of a hormone, adaptogens can help replenish its levels.</span></li>
<li><b>Herbs –</b> <span>Nervine</span> <span>herbs specifically help support the nervous system. They help ease anxiety, depression, overwhelm, irritability, sleep issues and on-edginess. There are also superherbs with a long history of beneficial use.</span></li>
<li><b>Amino acids</b> <span>– These are the building blocks of hormones that ensure you have what your body needs to build the hormones you rely on.</span></li>
<li><b>Phytoestrogens</b> <span>–</span> <span>Phytoestrogens are plant compounds that can act like estrogens in the body. These flex to offer gentle support when estrogen is too low or too high.</span></li>
</ul>
<p><span>Read about some of the specific ingredients</span> <a rel="nofollow sponsored noopener" href="https://getladywell.com/pages/ingredients" target="_blank"><b>here</b></a><b>.</b></p>
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<p><span>I met with Ashley Rocha, the founder of Ladywell, to ask a few questions.</span></p>
<p><b>Are Ladywell products safe to use if you’re using hormonal birth control?</b></p>
<p><span>Yes, these products do not contain hormones nor do they treat conditions. They simply act to support and balance the natural processes in your body. If you don’t have a deficiency or excess, your body will continue along its same path.</span></p>
<p><b>At 41, I’m probably getting close to perimenopause. Would you recommend Ladywell for me?</b></p>
<p><span>Yes, for sure! During perimenopause the level of estrogen — the main female hormone — in your body rises and falls unevenly. Ladywell can help to stabilize this swing and minimize the symptoms many women experience.</span></p>
<p><b>Who is Ladywell for?</b></p>
<p><span>If stabilizing hormone health is something you think you might benefit from, ask your doctor if</span> <a rel="nofollow sponsored noopener" href="https://track.revoffers.com/aff_c?offer_id=408&aff_id=7647" target="_blank"><span>Ladywell</span></a> <span>is a good fit for you.</span></p>
<h3>Biohacking Wellness Products</h3>
<p>I’ve also mentioned recently that I’ve discovered the magic that is HigherDose. I also learned about these from Jenna’s podcast, and love that they are both a wellness product and a feel-good product in one. It’s a win-win. I bought the sauna blanket myself, and the company sent me the PEMF Go mat as a review product. Obviously I am <a rel="nofollow sponsored noopener" href="https://shareasale.com/r.cfm?b=1350612&u=1023983&m=87497&urllink=&afftrack=" target="_blank">sauna blanket obsessed</a>. I’ve been getting in it almost daily for 20-40 minutes. I only have great things to say about how I feel when I get out of the sauna! </p>
<p>The <a rel="nofollow sponsored noopener" href="https://shareasale.com/r.cfm?b=1768497&u=1023983&m=87497&urllink=&afftrack=" target="_blank">PEMF Go mat</a> has been on our desk chair for a few weeks now. I usually turn the heat on low (it gets pretty warm sitting here!) and the frequency of the PEMF (pulse electromagnetic field) to Level 4. This is the 23 hz beta brain wave that helps stimulate mental function, increase concentration, and help with focus. I’ve also come down to sit in the chair on Level 1-2, which is the delta brain waves to help recharge and ground when I’m feeling frazzled. It’s hard to say if the waves are working magic because mental energy is so subjective, but sitting on the mat always makes me feel better! </p>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/ways-im-prioritizing-my-health" /></p>
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<h3>AG1</h3>
<p>Incorporating <a rel="nofollow sponsored noopener" href="https://track.revoffers.com/aff_c?offer_id=357&aff_id=7647" target="_blank">AG1</a> into my daily life has been perhaps one of the most significant changes. It’s the most expensive for the long-term as well. Thomas and I started taking AG1 as an experiment to see if we liked how we felt or if we noticed a difference in energy. Turns out we DID love it. Since the fall we’ve been having AG1 green smoothies almost every day for breakfast. These have: banana, spinach, whole milk, peanut butter, whey protein, and AG1. Nutritionally I feel really good about getting greens for breakfast, and the other ingredients provide a good base of protein, carbs, and fat for the day. These smoothies keep us full all morning long (because they aren’t light on calories and are packed with all the macros!). You can also drink it mixed with water, which I do when we skip our smoothie. </p>
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<p><a rel="nofollow sponsored noopener" href="https://track.revoffers.com/aff_c?offer_id=357&aff_id=7647" target="_blank">AG1</a> gets my nutritional endorsement because it packs so much into a scoop with 75 ingredients your body can easily absorb:</p>
<p>Do I think everyone <em>needs</em> this to be healthy? Definitely not. But if you’re wanting to optimize, I think it’s a great add on (obviously at a cost). And since it’s a multivitamin and probiotic in one, you can skip taking those supplements in addition. </p>
<p><source type="image/webp" /><img alt="Athletic Greens | Friday Fuel Roundup" src="https://www.katheats.com/ways-im-prioritizing-my-health" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="Athletic Greens | Friday Fuel Roundup" src="https://www.katheats.com/wp-content/uploads/2023/09/Sept-13-01.jpg" /></div>
<h3>Drinking Is Fun</h3>
<p>But alcohol is not necessary! I have realized how much I love having a drink at 5:00 to “end the day” and that drink does not need to contain alcohol to make me happy. While I most certainly did not participate in Dry January while in Mexico, the rest of the month has been very dry! Having a ton of nonalcoholic options makes this so much easier. I had Uncool NA beers while out with friends. At home, <a rel="nofollow sponsored noopener" href="https://drinkallay.com/?dt_id=1116824" target="_blank">Allay</a>, <a rel="nofollow sponsored noopener" href="https://www.drinksurely.com/?rfsn=6918326.15af21b&utm_source=refersion&utm_medium=affiliate&utm_campaign=6918326.15af21b" target="_blank">Surely</a>, Trail Magic, <a rel="nofollow sponsored noopener" href="https://athletic-brewing-co.sjv.io/Ao4q6J%20" target="_blank">Athletic Brewing</a> and Spindrift have been having a moment in our house. I can’t wait to see what NA options come out next! </p>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/ways-im-prioritizing-my-health" /></p>
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<h3>Room For Improvement?</h3>
<p>There is always room for improvement in my eating patterns. Breakfasts and dinners are solid, but I need to do a better job planning ahead with lunches. And of course the “sugar after a meal” habit that is more about a palate cleanser than anything else. I’m also always fighting for more yoga / stretching / meditation in my life. The obstacle is almost always time, and I think as my kids continue to get older, that door to do those activities will open wider. I can’t believe Birch is well on his way to 6! </p>
<h4>I’d love to hear how you’re putting your health first in 2024.</h4>
</div>
</div>
</div>
</div>
</div>
<br />
<br />
from Kath Eats https://ift.tt/gnoJxRd</div>
Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-19232052443145484622024-01-23T06:49:00.001-08:002024-01-23T06:49:35.294-08:00Ep210: Finding the Balance Between More and Less with Ulcerative Colitis<div>
<p>In this episode, Tina shares her personal experience of finding balance between “more” and “less” while navigating the challenges of ulcerative colitis. Over the years, she sought natural healing methods—everything from functional testing and protocols to extreme diets and supplements—in the pursuit of remission.</p>
<p>While her quest for healing seemed like the right path, Tina found herself feeling more and more hopeless and disappointed. She shares details about this emotional rollercoaster—constantly seeking, doing more, and trying so many different approaches— and how she eventually realized that the reason she continued to struggle for so long was because she didn’t fully trust herself or her body, which led to an endless cycle of searching for new solutions.</p>
<p>Tina discusses:</p>
<p>– Her personal journey with accepting a chronic disease<br />
– Constantly searching for solutions and its emotional impact<br />
– The harmful effects of restrictive diets<br />
– The importance of nourishing the body for healing<br />
– Unlearning what she thought worked for gut health<br />
– Mistakes she made in her journey with ulcerative colitis<br />
– Her new approach for health and healing</p>
<p>Apply for functional testing & 1:1 coaching: https://ift.tt/jRW9mo6</p>
<p>Connect with Tina Haupert:</p>
<blockquote class="wp-embedded-content" data-secret="hQRVw4Y2hi">
<p><a href="https://carrotsncake.com/">Home</a></p>
</blockquote>
<p><iframe data-secret="hQRVw4Y2hi" src="https://carrotsncake.com/embed/#?secret=bb1D3JlQfz#?secret=hQRVw4Y2hi" title="“Home” — Carrots 'N' Cake" width="600" class="wp-embedded-content" height="338"></iframe><br />
Facebook: https://ift.tt/Gws0gqu<br />
Instagram: https://ift.tt/HLTBE48<br />
YouTube: https://www.youtube.com/user/carrotsncake<br />
Pinterest: https://ift.tt/wPlgvHm</p>
<p>About Tina Haupert:</p>
<p>Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P).</p>
<p>Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.</p>
<p>The post <a rel="nofollow" href="https://carrotsncake.com/ep210-finding-the-balance-between-more-and-less-with-ulcerative-colitis/">Ep210: Finding the Balance Between More and Less with Ulcerative Colitis</a> appeared first on <a rel="nofollow" href="https://carrotsncake.com">Carrots 'N' Cake</a>.</p>
<br />
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from Carrots 'N' Cake https://ift.tt/7k9YMVE</div>
Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-85545271283696176042024-01-23T04:49:00.001-08:002024-01-23T04:49:21.083-08:00HigherDose Sauna Blanket Review<div>
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<p><em>I’ve had my sauna blanket for a while now and LOVE IT. Here’s my HigherDOSE sauna blanket review and all the details you need to know before trying it out. Get 20% off with the code KATHEATS20 and <a rel="nofollow noopener sponsored" href="https://shareasale.com/r.cfm?b=1350612&u=1023983&m=87497&urllink=&afftrack=" target="_blank">my affiliate link</a> this week only! Offer good through 1/30.</em></p>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/higherdose-sauna-blanket-review" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2024/01/Screenshot-2023-12-10-at-9.34.13-AM-1024x756.png" /></div>
<p>I have had my eye on the <a rel="nofollow noopener sponsored" href="https://shareasale.com/r.cfm?b=1350612&u=1023983&m=87497&urllink=&afftrack=" target="_blank">HigherDOSE Infrared Sauna Blanket</a> for years now. I kept convincing myself we didn’t need one at home because we have access to a steam sauna at our gym.</p>
<p>Thomas and I are both sauna people who love a good sweat and love using our gym sauna all year long (definitely more in the winter). So I’ve had some interest in getting a home sauna for a while, but I kept convincing myself that being able to use the gym steam sauna a few times a week was “good enough.”</p>
<p>But what finally sold me on the HigherDOSE sauna blanket was listening to the HigherDOSE founders, Lauren and Katie, on <a rel="noopener" href="https://podcasts.apple.com/au/podcast/the-power-of-biohacking-how-these-founders-changed/id1178704872?i=1000634606821" target="_blank">the Goal Digger podcast</a>. I knew I would love the warmth of a sauna at home, but I didn’t realize there were so many benefits of infrared light. Cozy, relaxing spa vibes AND health benefits? Sign me up! Plus I love that it is a small and portable, so it was a good way to see if we liked a sweat session at home without the upfront cost of putting in a huge wood sauna in the basement. </p>
<p>I bought my sauna blanket over Black Friday when it was 20% off. If you missed that sale, you can get 20% off with <a rel="nofollow sponsored noopener" href="https://shareasale.com/r.cfm?b=1350612&u=1023983&m=87497&urllink=&afftrack=" target="_blank">my affiliate link</a> and code KATHEATS20 anything at the HigherDOSE site <em>this week only</em>! Good through 1/30. </p>
<h2>HigherDOSE Sauna Blanket Review</h2>
<p>HigherDOSE creates products that use light technology to support wellness. This is one form of biohacking, which is using technology or tools to affect your health on a cellular level. In addition to the sauna blanket, their red light face mask and infrared PEMF grounding mats are very popular products. </p>
<p>HigherDOSE also focuses on using low tox and medical grade materials as well as making products with a very low EMF so the radiation coming off isn’t cancelling out the benefits (not all sauna blankets have this in mind!)</p>
<p>The blanket says “Get High Naturally” on the side and I can attest that a session leaves me very zenned out. That’s where the name HigherDOSE comes from. A natural high + DOSE = Dopamine, Oxytocin, Serotonin, and Endorphins. All the feel good chemicals. </p>
<h4>The Benefits of Infrared</h4>
<p>The older I get, the more I feel the need to help my body and cells repair and function at their best. Workout recovery time has increased and I’m stiffer than I used to be. Infrared can help with these! Infrared light creates heat. Unlike a steam sauna which heats the air which then heats you from the outside in, the infrared sauna heats you directly so you are warmed from the inside out. You know when you feel chilled to the bone in the winter? This is the solution you need.</p>
<p>You might think that the sauna blanket is only about getting a good sweat (I did!), but the benefits of infrared include:</p>
<div>
<ul>
<li>Increased <span>blood flow and circulation <br /></span></li>
<li>Faster muscle recovery, due to the increase in blood flow</li>
<li>Increased heart rate (aka boosting metabolism and burning calories while you relax) </li>
<li>Possible decrease in chronic pain</li>
<li>Reduced oxidative stress</li>
<li>Detoxification through sweating</li>
<li>Reduced stress through relaxation</li>
</ul>
<p>Read more about benefits <a rel="noopener" href="https://health.clevelandclinic.org/infrared-sauna-benefits" target="_blank">at the Cleveland Clinic</a>. Unless you are sick or pregnant, there is really no downside to a sauna, so why not give it a go and see how your body does!</p>
<h4>What I’ve Experienced</h4>
</div>
<ul>
<li>I have an Apple Watch and measured my heart rate at rest and while using the sauna. My resting HR is about 60 and during peak sauna use it was consistently at 74-76 bpm. So I definitely saw a spike. Is that going to born 400 calories? Probably not. But it was a sign the heat did have an effect on my circulatory system and was doing what it says it does!</li>
<li>My skin isn’t as dry. Super hot showers and baths are one way to warm up your core, but they leave my skin dry. The sweat in the blanket has helped my skin maintain more of its moisture and help promote glowing skin rather than the crocodile look I sometimes get in the winter. </li>
<li>Extreme relaxation!!! I read that the sauna can “enhance the quality of your relaxation” and that is 100% true for me. More on that below. </li>
<li>This upcoming soccer season will be a really test for me and my foot that gets so stiff after games. </li>
<li>And even if everything above is a placebo effect, placebos work. A cozy meditation session carved out of a busy day is always worth doing, infrared or not. The infrared just makes me want to do it. </li>
</ul>
<h3>How Does The HigherDOSE Infrared Sauna Blanket Work?</h3>
<p>The blanket is like an electric blanket laced with infrared light. There are multiple layers:</p>
<ul>
<li><strong>Leather Layer</strong>: The wipe-dry layer that touches you is made of a low-EOC leather</li>
<li><strong>Far-infrared Heat Layer:</strong> all that good heat!</li>
<li><strong>Charcoal and Clay Layers</strong>: deepen your detox, emits negative ions, and balances the heat.</li>
<li><strong>Magnetic Layer</strong>: A grounding medical-grade magnetic strip improves blood flow and circulation.</li>
<li><strong>Crystal Layer</strong>: that emits negative ions and does some other woo-woo things!</li>
</ul>
<h4>To use it:</h4>
<ul>
<li>Unroll, plug it in, and turn it on to your desired temp level. I started with 5 and worked up to 7. Make sure you’re on a heat resistant surface, although I’ve found carpet is fine. </li>
<li>Once it is preheated it will chime a few times. </li>
<li>You’ll want a barrier between you and the blanket, whether that is loose fitting clothing, your own towels around you, or one of the <a rel="nofollow noopener sponsored" href="https://shareasale.com/r.cfm?b=1336029&u=1023983&m=87497&urllink=higherdose%2Ecom%2Fcollections%2Fall%2Fproducts%2Finfrared%2Dsauna%2Dblanket%2Dinsert&afftrack=" target="_blank">HigherDOSE sleeping bag-style towels</a>. </li>
<li>Slide in and totally relax. I normally start to sweat in about 15 minutes and feel like I’ve reached a happy point around 35-45 minutes. </li>
</ul>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/higherdose-sauna-blanket-review" /></p>
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<h3>HigherDOSE Infrared Sauna Blanket Pros and Cons</h3>
<h4>Pros</h4>
<ul>
<li><strong>Convenience</strong>: As far as home infrared saunas go, this couldn’t be more convenient. When not in use, it takes up about 2 feet of space and can easily slide under a bed. Check out <a rel="noopener" href="https://www.youtube.com/watch?v=0N68RdB6SKs&t=23s" target="_blank">my YouTube video</a> for how easy it is to store!</li>
<li><strong>You Get To Lie Down:</strong> Something I didn’t really think about as I was sitting upright in our gym sauna is how much more relaxing it is to sweat lying down. In my opinion it’s one of the greatest pros of the blanket. Lying on the floor is grounding, relaxing, and comfortable. </li>
<li><strong>Heats Up Quickly</strong>: Since the blanket only has to heat up a small sliver of volume, it heats up super fast. I have heard this is a big drawback of bigger saunas – you have to heat them for a long time to get them hot enough. </li>
<li><strong>VERY HOT!</strong> I really didn’t know if I’d be able to get a good sweat because I am actually not much of a natural sweater. This thing gets very hot. You will sweat!</li>
<li><strong>Forced Relaxation: </strong>I originally imagined myself multitasking or working on my laptop in here, but I find it’s so relaxing and the heat can be somewhat intense that it’s a forced relaxation for me. Even listening to a podcast can feel a bit overwhelming. This is the first time in my life I’ve had a meditation practice. </li>
</ul>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/higherdose-sauna-blanket-review" /></p>
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<h4>Cons</h4>
<ul>
<li><strong>Cost:</strong> Compared to a walk-in sauna, the cost is probably a huge pro, but I know the blanket isn’t inexpensive for most people. I did just learn that HigherDOSE is now HSA supported, meaning you can use your HSA/FSA accounts towards your purchase! More on that <a rel="nofollow sponsored noopener" href="https://shareasale.com/r.cfm?b=1336029&u=1023983&m=87497&urllink=higherdose%2Ecom%2Fpages%2Ffsa%2Dhsa%3F%5Fpos%3D1%26%5Fsid%3Dac5523ab7%26%5Fss%3Dr&afftrack=" target="_blank">here</a>.</li>
<li><strong>Towels</strong>: I tried to get by without their towels and wish it came with one! I ended up buying one and do like using it. I’d say half the time I get it in my workout / cozy clothes and half the time (when I’m planning to stay in a while) I use the towel. <a rel="nofollow sponsored noopener" href="https://shareasale.com/r.cfm?b=1336029&u=1023983&m=87497&urllink=higherdose%2Ecom%2Fcollections%2Fall%2Fproducts%2Finfrared%2Dsauna%2Dblanket%2Dinsert&afftrack=" target="_blank">The towels</a> are quite big and cumbersome to wash and dry, however, for the best sweat session I do recommend them. </li>
<li><strong>Shower Required:</strong> Some might call this a pro, but the fact that sweat means you want to shower after means that for me the times of day I can use the blanket are somewhat limited by whether or not I’ll be able to do a shower after (especially if I have on makeup, hair done, etc.) However, sometimes I just get in and stay in until I’m warm but not sweaty (usually 10-15 minutes) and that means I get the benefits without needing a shower. </li>
</ul>
<h3>Honest HigherDOSE Sauna Blanket Review</h3>
<h4>Physical benefits</h4>
<p>I’ve been using the sauna blanket since November and absolutely love it! The relax benefits are immediate. The cellular benefits are much harder to track. While there are too many variables in my life to say that one thing helped, I will say that my body has felt good and nimble since starting to use it. My skin feels less dry this winter, and I am DEFINITELY less cold!!! I will turn it on for a quick sauna blanket session at all times of the day just to warm up. My kids love it for this reason too and use it on a lower temp setting for about 10 minutes as well. </p>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/higherdose-sauna-blanket-review" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2023/12/Seasons-Greetings-18-768x1024.jpg" /></div>
<h4>Mental benefits</h4>
<p>The mental benefits are also compounding. I’ve written before that I mostly use <a rel="follow noopener noreferrer" href="https://www.katheats.com/reading-to-relax">reading to relax</a> because it helps me turn off my mind. When I start a sauna session, I usually find a guided meditation on Apple Music (<a rel="noopener" href="https://music.apple.com/us/playlist/guided-meditation/pl.84d78a058d1744208f63004b66e4d857" target="_blank">this playlist has a huge variety</a>) and choose one that is 25-30 minutes. The time FLIES by and my brain is truly empty. It’s been great for me! Most often I get in the blanket at the tail end of a workout, so I am already in my workout clothes and can either hop in as is or get into a towel in my underwear. I do shorter sessions when combined with a workout and longer sessions on rest days. I’d say I use the blanket 4 out of 7 days a week. Time is the number one reason I do it more. </p>
<h4>The Investment</h4>
<p>Investing is your health is priceless. Prior to getting the blanket, I always wanted to go to a spa just so I could relax on a table with spa music playing. This sauna blanket creates the same vibe at home, and it costs the same as ONE spa day yet I can use it over and over again. So while it’s an investment, it’s something that you can gift to yourself on repeat. The ROI on you is worth it!</p>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/higherdose-sauna-blanket-review" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2024/01/Sauna-blanket-2-768x1024.jpg" /></div>
<h3>Where To Buy The HigherDOSE Sauna Blanket</h3>
<ul>
<li>Buying it at the HigherDOSE website will get you the 20% off using <a rel="nofollow sponsored noopener" href="https://shareasale.com/r.cfm?b=1350612&u=1023983&m=87497&urllink=&afftrack=" target="_blank">my link</a> and <strong>KATHEATS20</strong>. You can save 20% off site wide and it works on everything but <a rel="nofollow sponsored noopener" href="https://shareasale.com/r.cfm?b=2296262&u=1023983&m=87497&urllink=&afftrack=" target="_blank">the bundles</a>, which are discounted already! Those are a good option if you want everything that comes with too. </li>
<li>You can also buy it <a rel="nofollow sponsored noopener" href="https://amzn.to/3RHElgY" target="_blank">through Amazon</a> if that’s easier for you. </li>
<li><a rel="nofollow sponsored noopener" href="https://rstyle.me/+jvuIsIAos4nDdrC-hA4nUg" target="_blank">CurrentBody</a> often has a great price on the blanket, so cross check there for a good deal. </li>
<li>It’s also at <a rel="nofollow sponsored noopener" href="https://rstyle.me/+lHlX-KlNsPpX0oCE0GRP-Q" target="_blank">Nordstrom</a> if you’re a frequent shopper there. </li>
</ul>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/higherdose-sauna-blanket-review" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2023/11/Thanksgiving-2023-35-768x1024.jpg" /></div>
<h4>Stay cozy and warm!!</h4>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/higherdose-sauna-blanket-review" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2023/12/Seasons-Greetings-22-768x1024.jpg" /></div>
</div>
</div>
</div>
</div>
</div>
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<br />
from Kath Eats https://ift.tt/OQkGFRS</div>
Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-91921134850756875332024-01-22T22:49:00.001-08:002024-01-22T22:49:46.861-08:00Date and Oat Energy Balls<div>
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<p><strong>These oatmeal date balls are wonderful snacks. Energy balls (or energy bites) are high-density snacks meant to keep you on the go on busy days without having to stop for long to eat.</strong></p>
<p>Energy balls with dates and oats make a great breakfast on the go, too. If eating in the car is your only option, these breakfast balls are a great way to start the morning. Just add your favorite cup of coffee, and you’re ready to hit the road. Enjoy just one energy bite, and you get why these are so great.</p>
<figure class="wp-block-image"><source type="image/webp" /><img alt="An up-close side view of an open glass jar full of Date And Oat Energy Balls." src="https://www.thegraciouspantry.com/date-and-oat-energy-balls/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="An up-close side view of an open glass jar full of Date And Oat Energy Balls." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/oat-and-date-energy-balls-recipe-v-4--683x1024.jpg" /></div>
</figure>
<h2 class="wp-block-heading">How To Make Perfect Energy Balls Every Time</h2>
<p>As with most recipes, there is a ratio for each type of ingredient. For energy balls, the ratio is as follows:</p>
<ul>
<li><strong>Nuts and Seeds</strong>: 2 parts (e.g., mixed nuts, seeds)</li>
<li><strong>Dried Fruits</strong>: 1 part (e.g., Medjool dates)</li>
<li><strong>Flavor Enhancers</strong>: 1 part (e.g., cocoa powder, vanilla extract)</li>
</ul>
<h2 class="wp-block-heading">Other Ingredients For Date Balls With Oats</h2>
<ul>
<li><strong>Coatings</strong>: To taste (e.g., shredded coconut, cocoa powder, crushed nuts)</li>
<li><strong>Protein Boosters</strong>: Optional, based on preference (e.g., nut butter, protein powder)</li>
<li><strong>Flour and Grains</strong>: Optional, based on preference (e.g., oats)</li>
<li><strong>Natural Sweeteners</strong>: To taste (e.g., honey, maple syrup)</li>
<li><strong>Unique Flavors</strong>: To taste (e.g., dark chocolate chunks, spices)</li>
</ul>
<figure class="wp-block-image"><source type="image/webp" /><img alt="An overhead view of a glass jar full of Date And Oat Energy Balls." src="https://www.thegraciouspantry.com/date-and-oat-energy-balls/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="An overhead view of a glass jar full of Date And Oat Energy Balls." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/oat-and-date-energy-balls-recipe-v-1--683x1024.jpg" /></div>
</figure>
<h2 class="wp-block-heading">What About The Nut Butter?</h2>
<p>While you don’t need nut butter to make energy balls, it sure makes the whole process easier. A good ratio is typically about 1 to 2 tablespoons of nut butter per cup of nuts or dried fruits. This can vary based on your preferences and the ingredients you use. Nut butter is both a binder and a way to add some creamier texture to the finished energy balls.</p>
<h2 class="wp-block-heading">Nut-Free Energy Balls</h2>
<p>If you can’t have nuts, that’s not a problem. You can omit them completely and still make great energy balls with dates as the “glue” that holds them together.</p>
<h2 class="wp-block-heading">Energy Ball Variations</h2>
<p>There are so many ways to switch up the flavors of energy balls. The list of things you can add or switch out is almost endless. Here are some ideas to get you started:</p>
<figure class="wp-block-image"><source type="image/webp" /><img alt="A side view of a glass canning jar, open, and full of Date And Oat Energy Balls." src="https://www.thegraciouspantry.com/date-and-oat-energy-balls/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="A side view of a glass canning jar, open, and full of Date And Oat Energy Balls." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/oat-and-date-energy-balls-recipe-v-2--683x1024.jpg" /></div>
</figure>
<div class="wp-block-columns wp-container-core-columns-layout-1 wp-block-columns-is-layout-flex">
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<h3 class="wp-block-heading"><strong>Nuts and Seeds</strong></h3>
<ol>
<li>Sunflower seeds</li>
<li>Pumpkin seeds</li>
<li>Chia seeds</li>
<li>Flaxseeds</li>
<li>Hemp seeds</li>
<li>Almond slices</li>
<li>Pistachios</li>
<li>Pecans</li>
<li>Cashew pieces</li>
<li>Pine nuts</li>
<li>Walnuts</li>
<li>Macadamia nuts</li>
</ol>
<h3 class="wp-block-heading"><strong>Flavor Enhancers</strong></h3>
<ol>
<li>Groun cinnamon</li>
<li>Ground nutmeg</li>
<li>Ground cardamom</li>
<li>Ground espresso powder</li>
<li>Matcha powder</li>
<li>Ginger powder</li>
<li>Almond extract</li>
<li>Orange zest</li>
<li>Lemon zest</li>
</ol>
<h3 class="wp-block-heading"><strong>Protein Boosters</strong></h3>
<ol>
<li>Protein powder</li>
<li>Peanut butter powder</li>
<li>Almond flour</li>
<li>Almond meal</li>
</ol>
<h3 class="wp-block-heading"><strong>Natural Sweeteners</strong></h3>
<ol>
<li>Coconut sugar</li>
<li>Maple syrup</li>
<li>Honey</li>
<li>Molasses</li>
</ol>
</div>
<div class="wp-block-column wp-block-column-is-layout-flow">
<h3 class="wp-block-heading"><strong>Dried Fruits</strong></h3>
<ol>
<li>Raisins</li>
<li>Cranberries</li>
<li>Apricots</li>
<li>Goji berries</li>
<li>Dried mango, chopped</li>
</ol>
<h3 class="wp-block-heading"><strong>Coatings</strong></h3>
<ol>
<li>Melted dark chocolate drizzle</li>
<li>Shredded coconut</li>
<li>Cocoa powder</li>
<li>Crushed nuts</li>
<li>Crushed pretzels</li>
<li>Mini chocolate chips</li>
<li>Granola clusters</li>
<li>Crushed graham crackers</li>
<li>Dried coconut flakes</li>
<li>White chocolate chips</li>
</ol>
<h3 class="wp-block-heading"><strong>Flour and Grains</strong></h3>
<ol>
<li>Oats</li>
<li>Rice cereal</li>
<li>Quinoa puffs</li>
<li>Coconut flour</li>
<li>Muesli</li>
</ol>
<h3 class="wp-block-heading"><strong>Unique Flavors</strong></h3>
<ol>
<li>Dark chocolate chunks</li>
<li>Spirulina powder</li>
<li>Maca powder</li>
<li>Acai powder</li>
<li>Turmeric powder</li>
</ol>
</div>
</div>
<figure class="wp-block-image"><source type="image/webp" /><img alt="A front close-up of Date And Oat Energy Balls in a glass jar." src="https://www.thegraciouspantry.com/date-and-oat-energy-balls/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="A front close-up of Date And Oat Energy Balls in a glass jar." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/oat-and-date-energy-balls-recipe-v-3--683x1024.jpg" /></div>
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<h2 class="wp-block-heading">Ingredients For Oat Date Balls</h2>
<p><strong>Pitted Medjool dates</strong> – You can use any type of date, but Medjool dates work best.</p>
<p><strong>Cashews</strong> – You can use any type of nut here. Almonds, hazelnuts, or even macadamia nuts will work well here.</p>
<p><strong>Oats</strong> – Use traditional oats or quick-cooking oats. While the latter is processed, they do add a nice texture. So the choice is yours.</p>
<p><strong>Unsweetened cocoa powder</strong> – This is optional but tasty.</p>
<p><strong>Almond butter</strong> – If you prefer, you can use cashew butter, natural peanut butter, or seed butter. The type you use is up to you.</p>
<p><strong>Pure vanilla extract</strong> – Use the real stuff, not vanilla flavoring.</p>
<p><strong>Salt</strong> – I used pink Himalayan salt. But you can use whichever type of salt you normally cook or bake with.</p>
<h3 class="wp-block-heading">Optional For Coating Date Oatmeal Balls</h3>
<ul>
<li>Shredded coconut – These should be unsweetened.</li>
<li>Cocoa powder – No sugar added.</li>
<li>Crushed nuts – These should be finely ground or chopped.</li>
</ul>
<h2 class="wp-block-heading">How To Make Energy Balls With Dates And Oats</h2>
<figure class="wp-block-image"><source type="image/webp" /><img alt="Date And Oat Energy Balls Recipe ingredients gathered in bowls and measuring cups on a cutting board." src="https://www.thegraciouspantry.com/date-and-oat-energy-balls/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="Date And Oat Energy Balls Recipe ingredients gathered in bowls and measuring cups on a cutting board." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/oat-and-date-energy-balls-recipe-step-1--1024x682.jpg" /></div>
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<p>Gather and measure all your ingredients.</p>
<figure class="wp-block-image"><source type="image/webp" /><img alt="Date And Oat Energy Ball dough in a bowl." src="https://www.thegraciouspantry.com/date-and-oat-energy-balls/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="Date And Oat Energy Ball dough in a bowl." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/oat-and-date-energy-balls-recipe-step-3--1024x682.jpg" /></div>
</figure>
<p>Place all the ingredients in a food processor and blend for at least 5 minutes or until the mixture starts to ball up. Blend it as smooth as you want it. If it’s too dry, you can add a tablespoon of virgin coconut oil. Your dough should be kneadable when done.</p>
<figure class="wp-block-image"><source type="image/webp" /><img alt="A setup work space for making Date And Oat Energy Balls. A parchment-lined baking sheet, a bowl of dough and a plate of shredded coconut." src="https://www.thegraciouspantry.com/date-and-oat-energy-balls/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="A setup work space for making Date And Oat Energy Balls. A parchment-lined baking sheet, a bowl of dough and a plate of shredded coconut." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/oat-and-date-energy-balls-recipe-step-4--1024x682.jpg" /></div>
</figure>
<p>Set up your workstation.</p>
<p>Take 1 tbsp. portions of the dough and roll them into bite-sized balls. If desired, roll the energy balls in shredded coconut, cocoa powder, or crushed nuts for coating.</p>
<figure class="wp-block-image"><source type="image/webp" /><img alt="A full baking sheet of Date And Oat Energy Balls lined up in three rows." src="https://www.thegraciouspantry.com/date-and-oat-energy-balls/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="A full baking sheet of Date And Oat Energy Balls lined up in three rows." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/oat-and-date-energy-balls-recipe-step-8--1024x682.jpg" /></div>
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<p>Place the coated energy balls on a parchment-lined baking sheet or plate. Refrigerate or freeze the energy balls for at least 30 minutes to allow them to firm up.</p>
<figure class="wp-block-image"><source type="image/webp" /><img alt="A closeup of Date And Oat Energy Balls in an open, glass jar." src="https://www.thegraciouspantry.com/date-and-oat-energy-balls/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="A closeup of Date And Oat Energy Balls in an open, glass jar." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/oat-and-date-energy-balls-recipe-h-1--1024x682.jpg" /></div>
</figure>
<p>Enjoy one bite at a time.</p>
<h2 class="wp-block-heading">Storage</h2>
<p>To store date and oat balls, place them in layers in a container with a piece of parchment between each layer. Make sure you use an airtight container with a tight-fitting lid, and keep these in the fridge in the fridge for up to 5 days.</p>
<h2 class="wp-block-heading">Freezing</h2>
<figure class="wp-block-image"><source type="image/webp" /><img alt="A side view of a storage container full of Date And Oat Energy Balls." src="https://www.thegraciouspantry.com/date-and-oat-energy-balls/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="A side view of a storage container full of Date And Oat Energy Balls." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/oat-and-date-energy-balls-recipe-step-13--1024x682.jpg" /></div>
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<p>These freeze really well and can be eaten straight from the freezer. Frozen, they will last up to 2 months if packed well, as shown above.</p>
<h2 class="wp-block-heading">More Energy Ball Recipes</h2>
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</a></figure>
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<ul>
<li><span>2</span> <span>cup</span> <span>Medjool dates</span> <span>(pitted)</span></li>
<li><span>1</span> <span>cup</span> <span>cashews</span></li>
<li><span>1</span> <span>cup</span> <span>whole oats</span></li>
<li><span>2</span> <span>tbsp.</span> <span>unsweetened cocoa powder</span> <span>(optional, but tasty!)</span></li>
<li><span>½</span> <span>cup</span> <span>unsweetened almond butter</span></li>
<li><span>2</span> <span>tsp.</span> <span>pure vanilla extract</span></li>
<li><span>1</span> <span>pinch</span> <span>salt</span></li>
</ul>
</div>
<div>
<h4>Optional Coating For Date Oatmeal Balls</h4>
<ul>
<li><span>shredded coconut</span> <span>(unsweetened)</span></li>
<li><span>unsweetened cocoa powder</span> <span>(you can mix it with natural sweetener if you think it will be too bitter)</span></li>
<li><span>crushed nuts</span> <span>(any type you prefer)</span></li>
</ul>
</div>
</div>
<div>
<p><span><em>Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.</em></span></p>
</div>
<p><span><span>Serving:</span> <span>1</span><span>ball</span></span> <span>|</span> <span><span>Calories:</span> <span>83</span><span>kcal</span></span> <span>|</span> <span><span>Carbohydrates:</span> <span>11</span><span>g</span></span> <span>|</span> <span><span>Protein:</span> <span>2</span><span>g</span></span> <span>|</span> <span><span>Fat:</span> <span>4</span><span>g</span></span> <span>|</span> <span><span>Saturated Fat:</span> <span>1</span><span>g</span></span> <span>|</span> <span><span>Polyunsaturated Fat:</span> <span>1</span><span>g</span></span> <span>|</span> <span><span>Monounsaturated Fat:</span> <span>2</span><span>g</span></span> <span>|</span> <span><span>Sodium:</span> <span>2</span><span>mg</span></span> <span>|</span> <span><span>Potassium:</span> <span>134</span><span>mg</span></span> <span>|</span> <span><span>Fiber:</span> <span>2</span><span>g</span></span> <span>|</span> <span><span>Sugar:</span> <span>7</span><span>g</span></span> <span>|</span> <span><span>Vitamin A:</span> <span>14</span><span>IU</span></span> <span>|</span> <span><span>Vitamin C:</span> <span>0.02</span><span>mg</span></span> <span>|</span> <span><span>Calcium:</span> <span>23</span><span>mg</span></span> <span>|</span> <span><span>Iron:</span> <span>1</span><span>mg</span></span></p>
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from https://ift.tt/ufSLVqW</div>
Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-32994162323001773602024-01-20T22:49:00.001-08:002024-01-20T22:49:51.116-08:00Chunky Fish Stew Recipe<div>
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<p><strong>If you love a chunky stew, this fish stew should be right up your alley. It’s hearty and filling, and the flavor is mild but tasty</strong> <strong>and definitely comforting.</strong></p>
<p>Living in Maine, it’s hard not to include more seafood in your everyday cooking. I have fought against it for a long time because I always struggle with overcooking seafood. In fact, it’s darn near a well-honed talent.</p>
<p>But through trial and error, I have found that making fish soups or seafood stews sidesteps much of that issue for me, so I’m now making a lot more of them, and I couldn’t be happier with the results. I get soft, tender seafood every time.</p>
<h2 class="wp-block-heading">Why You’ll Love This Easy Fish Stew Recipe</h2>
<ol>
<li><strong>Quick And Easy</strong> – Aside from some chopping, this is an easy fish stew that comes together quickly. You won’t have to spend hours in the kitchen. In fact, you can prep the veggies ahead of time or purchase them already diced to make this even faster.</li>
<li><strong>Hearty And Comforting</strong> – This is one of those stews where you know you’ve had a full and healthy meal once your bowl is empty. You won’t feel the need to eat more. It’s comfort food in a bowl that truly satisfies.</li>
<li><strong>Family Style Eating</strong> – This is a big pot of soup that is mild enough for the whole family to enjoy but flavorful enough for people to ask for the recipe.</li>
</ol>
<h2 class="wp-block-heading">Can I Use Other Types Of Fish For This Fish Stew?</h2>
<p>Absolutely! If cod and shrimp aren’t a combo you think you’ll enjoy, try any of these. You can also add some of this in addition to the cod and shrimp if you want even more seafood in your stew.</p>
<ol>
<li><strong>Salmon</strong> – Salmon adds a rich, robust flavor that works best as an addition to this stew rather than a substitute for any of the other seafood in the recipe.</li>
<li><strong>Halibut</strong> – Halibut has a mild flavor and adds variety to the mix. I recommend using this as a substitute for cod since the flavors of the two fish are both mild. But you can also add it in addition to the shrimp and cod, if you prefer.</li>
<li><strong>Sea Bass</strong> – Sea bass adds a delicate flavor and can be added in addition to, or as a substitute for, the cod.</li>
<li><strong>Haddock</strong> – Similar to cod, Haddock has a mild flavor. You can use it as a substitute for cod or include it for more variety. From personal experience, Haddock is a heartier fish that will hold up well.</li>
<li><strong>Mahi-Mahi</strong> – This is a firm fish with a slightly sweet flavor. This makes a great addition to the stew rather than a substitute.</li>
<li><strong>Scallops</strong> – Scallops can be a great addition to this stew. They can also be used as a substitute for the shrimp.</li>
<li><strong>Lobster</strong> – Lobster tail chunks are a great addition to this stew.</li>
<li><strong>Snapper</strong> – Snapper fillet can be cut into chunks and added additionally to this stew.</li>
<li><strong>Tilapia</strong> – Tilapia fillet pieces can be included, but some folks feel strongly against it. Use your conscious here.</li>
</ol>
<p>The most important part of choosing the fish you want to use is to opt for fresh-caught fish. Try to avoid farmed fish as much as possible.</p>
<h2 class="wp-block-heading">Optional & Additional Seasoning For This Fish Stew Recipe</h2>
<p>If you want to round out the flavors even further, try adding any of the following:</p>
<ul>
<li>A quarter to half teaspoon of red pepper flakes for some kick.</li>
<li>Add a small can of tomato paste to get a thicker, heavier tomato flavor and texture.</li>
<li>Dill adds great flavor to this stew. Try adding one teaspoon to start. You can add more to taste.</li>
<li>Grated lemon zest can brighten up the stew. Add it towards the end of cooking.</li>
</ul>
<h2 class="wp-block-heading">About The Fish Stew Recipe Ingredients</h2>
<p><strong>Fish stock</strong> – Make sure there is no added sugar.</p>
<p><strong>Extra virgin olive oil</strong> – You can also use avocado oil or any mild-flavored oil you’re comfortable using.</p>
<p><strong>Red onion</strong> – While yellow onion will work, I highly recommend red onion for its sweeter flavor.</p>
<p><strong>Garlic cloves</strong> – Use large, fresh cloves. The flavor is best if you press the garlic. But if you don’t have a garlic press, the next best thing is to finely mince the garlic.</p>
<p><strong>Carrots</strong> – Dice these on the smaller side for the best texture.</p>
<p><strong>Celery stalks</strong> – Here again, dice them small for the best texture.</p>
<p><strong>Diced tomatoes</strong> – No sugar added.</p>
<p><strong>Potatoes</strong> – I used fingerling potatoes, but yellow potatoes or red potatoes will work well here. You can use russet potatoes, but the overall texture will be better with a sturdier potato.</p>
<p><strong>Dried thyme</strong></p>
<p><strong>Dried oregano</strong></p>
<p><strong>Bay leaves</strong> – Use larger leaves.</p>
<p><strong>Frozen, cooked shrimp</strong> – I get mine at Trader Joe’s. I’ve never cooked raw shrimp before, so I always buy them pre-cooked. If you know how to use raw shrimp, go for it! Either way, use large shrimp. Small ones will get rubbery too easily.</p>
<p><strong>Fresh cod fillet</strong> – If it has skin on it, ask the butcher to remove it. While cod skin is edible, I find it doesn’t add the best texture to this stew. If you don’t have cod, pretty much any mild white fish will do.</p>
<p><strong>Cooked Great Northern beans</strong> – You can also use cannellini beans or any mild white bean. Add as much or as little as you like of these.</p>
<p><strong>Salt</strong> – To taste after cooking. Taste before adding. Some fish stock is saltier than others.</p>
<p><strong>Ground black pepper</strong> – To taste after cooking.</p>
<p><strong>Fresh parsley</strong> – This is a delicious garnish. Try not to skip it. Chop the parsley finely. Either type of parsley will work, but Italian (flat-leaf) parsley tastes best.</p>
<h2 class="wp-block-heading">How To Make Fish Stew</h2>
<p>Gather and measure all your ingredients.</p>
<p>In a large soup pot, heat olive oil over medium heat. Add diced onion, carrots, and celery. Cook for about 5-7 minutes or until the vegetables just begin to soften. Stir constantly.</p>
<p>In the last minute of cooking, add the garlic and continue stirring.</p>
<p>Pour in the fish stock and add the diced tomatoes with their juices. Also, add the potatoes, dried thyme, dried oregano, and bay leaves. Stir well and simmer for 15-20 minutes or until the potatoes are tender.</p>
<p>Add the frozen, cooked shrimp and fresh cod fillet pieces to the pot. Cook for an additional 5-7 minutes until the seafood is heated through and the cod is cooked.</p>
<p>Season with salt and pepper and adjust the herbs to taste. Remove the bay leaves. Serve the chunky fish stew hot, garnished with fresh chopped parsley.</p>
<h2 class="wp-block-heading">How To Store Leftover Fish Stew</h2>
<p>Store leftovers in an airtight container and store them in the fridge at all times for up to three days.</p>
<h2 class="wp-block-heading">Freezing Fish Stew</h2>
<p>While you can certainly freeze this stew, I wouldn’t do it for long. The texture of the fish changes in freezing. I would limit the time to one month, tops.</p>
<h2 class="wp-block-heading">Reheating Fish Stew</h2>
<p>This is easily reheated in a pot on the stovetop. While a microwave will do the trick, it does tend to make the seafood more rubbery.</p>
<h2 class="wp-block-heading">More Healthy Fish Recipes</h2>
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<div class="feedlyNoScript"><source type="image/webp" /><img alt="A wood bowl filled with Chunky Fish Stew. A bunch of fresh parsley sits behind it with a head of garlic." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/fish-stew-recipe-v-2--500x500.jpg" /></div>
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<li><span>1</span> <span>lb.</span> <span>frozen, pre-cooked, large shrimp</span></li>
<li><span>1</span> <span>lb.</span> <span>fresh cod filet</span> <span>(cut into stew chunks)</span></li>
<li><span>4</span> <span>cans</span> <span>fish stock</span> <span>(approximately 60 oz. in total, give or take)</span></li>
<li><span>2</span> <span>cups</span> <span>diced red onion</span></li>
<li><span>6</span> <span>large</span> <span>garlic cloves</span> <span>(pressed or minced)</span></li>
<li><span>1</span> <span>cup</span> <span>diced carrots</span></li>
<li><span>½</span> <span>cup</span> <span>diced celery</span></li>
<li><span>14</span> <span>oz.</span> <span>canned diced tomatoes</span> <span>(do not drain)</span></li>
<li><span>4</span> <span>cups</span> <span>diced potatoes</span></li>
<li><span>2</span> <span>tsp.</span> <span>dried thyme</span></li>
<li><span>2</span> <span>tsp.</span> <span>dried oregano</span></li>
<li><span>2</span> <span>large</span> <span>bay leaves</span></li>
<li><span>3</span> <span>cups</span> <span>cooked Great Northern beans</span> <span>(cannelini or any mild, white eans work too)</span></li>
<li><span>salt and pepper</span> <span>(to taste)</span></li>
<li><span>fresh, chopped parsley</span> <span>(for garnish)</span></li>
</ul>
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<ul>
<li>
<p><span>Gather and measure all your ingredients.</span></p>
</li>
<li>
<p><span>In a large soup pot, heat olive oil over medium heat. Add diced onion, carrots, and celery. Cook for about 5-10 minutes or until the vegetables just begin to soften. Stir constantly.</span></p>
</li>
<li>
<p><span>In the last minute of cooking, add the garlic and continue stirring. Pour in the fish stock and add the diced tomatoes with their juices. Also, add the potatoes, dried thyme, dried oregano, and bay leaves. Stir well and simmer for 15-20 minutes or until the potatoes are tender.</span></p>
</li>
<li>
<p><span>Add the frozen, cooked shrimp and fresh cod fillet pieces to the pot. Cook for an additional 5-10 minutes until the seafood is heated through and the cod is cooked.</span></p>
</li>
<li>
<p><span>Season with salt and pepper and adjust the herbs to taste. Remove the bay leaves. Serve the chunky fish stew hot, garnished with fresh chopped parsley.</span></p>
</li>
</ul>
</div>
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<p><span><em>Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.</em></span></p>
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<p><span><span>Serving:</span> <span>1</span><span>cup</span></span> <span>|</span> <span><span>Calories:</span> <span>162</span><span>kcal</span></span> <span>|</span> <span><span>Carbohydrates:</span> <span>24</span><span>g</span></span> <span>|</span> <span><span>Protein:</span> <span>15</span><span>g</span></span> <span>|</span> <span><span>Fat:</span> <span>1</span><span>g</span></span> <span>|</span> <span><span>Saturated Fat:</span> <span>0.2</span><span>g</span></span> <span>|</span> <span><span>Polyunsaturated Fat:</span> <span>0.3</span><span>g</span></span> <span>|</span> <span><span>Monounsaturated Fat:</span> <span>0.1</span><span>g</span></span> <span>|</span> <span><span>Trans Fat:</span> <span>0.003</span><span>g</span></span> <span>|</span> <span><span>Cholesterol:</span> <span>55</span><span>mg</span></span> <span>|</span> <span><span>Sodium:</span> <span>257</span><span>mg</span></span> <span>|</span> <span><span>Potassium:</span> <span>707</span><span>mg</span></span> <span>|</span> <span><span>Fiber:</span> <span>5</span><span>g</span></span> <span>|</span> <span><span>Sugar:</span> <span>3</span><span>g</span></span> <span>|</span> <span><span>Vitamin A:</span> <span>1661</span><span>IU</span></span> <span>|</span> <span><span>Vitamin C:</span> <span>18</span><span>mg</span></span> <span>|</span> <span><span>Calcium:</span> <span>84</span><span>mg</span></span> <span>|</span> <span><span>Iron:</span> <span>2</span><span>mg</span></span></p>
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from https://ift.tt/2yHCau1</div>
Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-21503700379656615022024-01-19T04:49:00.001-08:002024-01-19T04:49:34.153-08:00Chase vs Capital One Travel Cards: Get Both!<div>
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<p><em>When it comes to travel cards, there are a few that stand out in the mix. Here’s an overview of Chase vs Capital One travel cards and why I have both in my wallet! This post includes affiliate links to the cards I recommend. </em></p>
<p>Thomas and I should be in Mexico right now at the Andaz Mayakoba! This trip is costing us almost nothing thanks to travel rewards! We paid for our flight and hotel with Chase Ultimate Rewards points (before we left) and we’re paying for our food and drinks (charged to the room) with Capital One Venture Reward Miles. This post will explain how these two points currencies work together to cover travel before and during your trip! </p>
<h2>Chase vs Capital One Travel Cards</h2>
<p>Whenever I friend asks me about using <a rel="follow noopener noreferrer" href="https://www.katheats.com/how-to-travel-using-credit-card-points">credit card points to travel for free</a>, I always tell them that ultimately they probably want both a Chase Sapphire and a Capital One Venture in their wallet. While those just getting started are always a little weary of getting multiple new cards, rest assured you don’t need to rush into getting them. You can get one per year and keep them forever as your travel cards. </p>
<p>The main reason I recommend both is because they earn different points currencies and you spend points in different ways. The Sapphire is great for <em>before trips</em> and the Venture is great for <em>on and after the trip. </em></p>
<h4>Premium or Ultra Premium?</h4>
<p>Both Chase and Capital One have two levels of their Sapphire/Venture cards:</p>
<p>Which level you get is up to your comfort level of annual fee and how often you travel / how often you’ll use the card. I’m going to focus on the premium level for this post, but know either is an option! The currencies will work together and balance out the same. </p>
<h3>Here’s a quick overview of Sapphire vs Venture Rewards:</h3>
<p><strong><a rel="nofollow sponsored noopener" href="https://my.travelfreely.com/card?id=7&ref=kew" target="_blank">Chase Sapphire Preferred</a></strong></p>
<ul>
<li><strong>Currency</strong>: Earns Chase Ultimate Rewards that you can either use to <strong>book travel</strong> for 1.25 points per dollar in the Chase portal OR transfer to travel partners like Hyatt, Marriott, British Airways, United, and Jet Blue.</li>
<li><strong>Current bonus offer worth $750</strong>: 60,000 Chase Ultimate Rewards Points after you spend $4,000 in the first 3 months</li>
<li><strong>What to use it on:</strong> this card earns 3x points on restaurants, so this is my primary dining out card</li>
<li>1x points on everything else</li>
</ul>
<p><strong><a rel="nofollow sponsored noopener" href="https://my.travelfreely.com/card?id=28&ref=kew" target="_blank">Capital One Venture Rewards</a></strong></p>
<ul>
<li><strong>Currency</strong>: Earns Capital One Rewards Miles that you can erase travel with a statement credit with <strong><em>after</em> you travel</strong> OR you can book travel in the Cap One portal OR you can transfer to partners like Air France/KLM Flying Blue, British Airways Avios, Choice Privileges and Wyndham Rewards </li>
<li><strong>Current bonus offer worth $750</strong>: 75,000 Capital One Miles after you spend $4,000 in the first 3 months</li>
<li><strong>What to use it on</strong>: everything except dining!</li>
<li>2x points on everything else</li>
</ul>
<p>Both cards have other perks like trip cancellation insurance, perks for rental cars, a $50 hotel credit (Sapphire only), TSA PreCheck credit (Venture only), and a $95 annual fee. </p>
<p><em>The view at the <a rel="follow noopener noreferrer" href="https://www.katheats.com/four-seasons-anguilla-trip">Four Seasons Anguilla</a></em></p>
<p><source type="image/webp" /><img alt="Four Seasons Anguilla review" src="https://www.katheats.com/chase-vs-capital-one-travel-cards-get-both" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="Four Seasons Anguilla review" src="https://www.katheats.com/wp-content/uploads/2022/12/Anguilla-006.jpg" /></div>
<h3>Booking In The Portals: Chase Wins</h3>
<p>Both cards allow you to book in portals and also transfers to their selection of travel partners. In my opinion, Chase wins the portal game because you get 1.25 points per dollar vs. the 1 to 1 with Capital One. Because of this, when we need to book travel – flights, sometimes hotels – we always use Chase! It’s very easy to book in the Chase portal – just search for your hotel or flights and when you check out, you’ll just pay with points. Put any remaining balance on your Sapphire and you’ll earn 5x points on that spend. </p>
<p>If you’re going to transfer points, Chase wins for this too because I’d much rather stay at a Hyatt resort than the hotel choices for Cap One. Travel Freely reports that the value of Chase points go up to about 1.8 when transferring points to travel partners. So you’re getting more than $1 per point. Thus the Chase points are considered very valuable because they are worth so much. That said, it’s a little more complicated to book travel with Chase than with Capital One where you simply erase any travel expenses you incur! See below. </p>
<h3>Erase Travel After You Get Home With The Venture</h3>
<p><span>The Purchase Eraser lets you book right on a hotel/airline website and then erase the purchase from your statement with points. That’s ultimate flexibility!</span></p>
<p>The Venture is also great for all expenses that aren’t the base trip costs: shuttles, rental cars, food and drinks on property, and anything you charge to your room (like a massage!). With the Points Eraser, you will find a list of travel expenses in your Capital One app that you’ve incurred in <strong>the past 90 days</strong>. You select the ones you’d like to erase, select how many points to put towards it, and BOOM you get a refund on your card in a day or so! </p>
<p>Keep in mind that the expenses need to be defined by Capital One as travel before they can be erased. A few things you might think are travel but aren’t: airport parking and gas. But anything hotel related will be. And I’ve had several shuttles come through as travel (our Disney shuttles, our Mexico shuttles, and the BHI ferry!) </p>
<p><span>The Purchase</span><span> Eraser</span> <span>is also key if you love staying at Airbnbs!</span> <span>Anything coded as travel counts – from Airbnb to Uber rides to the Bald Head Ferry. This is a HUGE perk of the Venture X if you love boutique hotels or staying in houses.</span> <a rel="noopener" href="https://thriftytraveler.com/guides/points/capital-one-purchase-eraser/#Step_1_Put_Travel-Related_Purchases_on_Your_Card" target="_blank">Here’s an article</a> <span>on using the points eraser.</span></p>
<h3>The Balance: Chase Before + Venture After Travel</h3>
<p><span>I love the balance between accumulating Chase Ultimate Reward points for flights and bigger hotel stays and using my Capital One points to erase smaller travel expenses that I wouldn’t otherwise be able to use points for. Paying for food on trips has always been a drawback to the free travel world because if you’re like us, you can rack up some food and drinks! Sure having your flight/hotel be free might mean you can put more budget towards food, but being able to charge the food to your room and then erase the cost is kind of like staying at an all-inclusive : ) For example, we book our hotel and flights to Mexico in the Chase Portal and then charged all of our food and drinks to our room and used Capital One points to erase that cost! This means our trip was totally free minus a few incidentals!</span></p>
<p><em>Lunch at The Half Shell, Anguilla</em></p>
<p><source type="image/webp" /><img alt="Half Shell Bar" src="https://www.katheats.com/chase-vs-capital-one-travel-cards-get-both" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="Half Shell Bar" src="https://www.katheats.com/wp-content/uploads/2022/12/Anguilla-032.jpg" /></div>
<h3>How To Earn More Points</h3>
<p>After you get the initial $750 sign up bonus, there are a few ways to earn more points so you can keep this runway going:</p>
<ul>
<li><strong>Refer friends</strong> – You’ll get 15,000-25,000 points per friend up to 100k points per year (this varies per card). That’s up to $250 per friend/family member. </li>
<li><strong>Spend money</strong> – Obviously when you use your cards for everyday things you’ll earn money. I’m the friend to drop my card at a restaurant and have people Venmo me back. Gotta earn those points! Remember I use Chase for all things food/groceries and Cap One for everything else because it earns 2x as much as Chase for everything else (medical bills, taxes, subscriptions, Christmas gifts, etc.) </li>
<li><strong>Mix in business cards</strong> – See below! This is the best way to travel a lot if you have a business owner in your family. </li>
</ul>
<h3>Chase + Capital One Business Cards</h3>
<p>If you have a business, and the word business is very loosely defined, you can earn even more points. Thomas and I are both business owners, so we have both gotten several <a rel="nofollow sponsored noopener" href="https://my.travelfreely.net/card?id=192&ref=kew" target="_blank">Chase Ink business cards</a> and tons of points that way. You don’t need to have a storefront or need a EIN to be considered a business. If you drive for Uber or make jewelry, you have a business. The business cards usually have higher spending requirements to get the sign up bonus, but the bonuses are usually higher too. </p>
<p>Here is the best part: You can <em><strong>transfer</strong> </em>your business points to your Sapphire or Venture and then use them for your trips! So because you’re earning the points for buying printer ink for your home office, you can move them to the Venture card and then erase a pina colada you charge to your room on your vacay. </p>
<h4>Chase Business Cards</h4>
<h4>Capital One Business Cards:</h4>
<h3>More Cards To Get</h3>
<p>Chase has a handful of other cards (like the <a rel="nofollow sponsored noopener" href="https://my.travelfreely.com/card?id=633&ref=kew" target="_blank">Freedom card</a>) that earn Ultimate Rewards and you can transfer those to your Sapphire. So if you have a Sapphire and a Venture and want to boost your points, you can apply for more cards and then move those points to your primary travel card (since the Sapphire gets that 1.25-1.8 point valuation!)</p>
<h3>The Must Have Travel Card App</h3>
<p>If you’re starting out in this travel card world, you need the <a rel="noopener" href="https://my.travelfreely.net/signup?bref=kew" target="_blank">Travel Freely Card Tracker</a>. It’s free to use, and it will tell you a summary of each card’s perks which will help you know which cards to use and when. You can put in the cards you have and it will keep track of your application date, annual fees, and when it’s time for a new card. The <a rel="noopener" href="https://travelfreely.net/best-offers-for-kath-eats-real-food/" target="_blank">card genie</a> is also a nice perk to recommend which card to get next. You can also put in personal and business to best stagger those as well.</p>
<h3>What About Amex?</h3>
<p>I have yet to dabble in Amex, so I can’t speak much to how it would fit into this plan. If and when I feel that we’re low on points and could use a boost, I may work my way into the world of Amex. I’ve heard the <a rel="nofollow sponsored noopener" href="https://my.travelfreely.com/card?id=30&ref=kew" target="_blank">Amex Gold</a> is a very good card. If you’re already tapped into Amex family of points, you can see the best offers for Amex cards <a rel="noopener" href="https://travelfreely.net/best-offers-for-kath-eats-real-food/" target="_blank">here</a>.</p>
<h3>In Summary</h3>
<ul>
<li><strong>Before a trip:</strong> Use all cards that earn Ultimate Rewards to pool points to the Sapphire and book flights and hotels either in the portal or transfer to partners</li>
<li><strong>After a trip</strong>: Use your Capital One points to erase food, drinks, and transportation costs you incurred during your trip!</li>
<li>Apply for a Chase Sapphire Preferred <a rel="nofollow sponsored noopener" href="https://my.travelfreely.com/card?id=7&ref=kew" target="_blank"><strong>here</strong></a></li>
<li>Apply for a Capital One Venture Rewards Card <a rel="nofollow sponsored noopener" href="https://my.travelfreely.com/card?id=28&ref=kew" target="_blank"><strong>here</strong></a></li>
<li>Consider getting the <a rel="nofollow sponsored noopener" href="https://my.travelfreely.com/card?id=91&ref=kew" target="_blank">Chase Sapphire Reserve</a> or <a rel="nofollow sponsored noopener" href="https://my.travelfreely.com/card?id=726&ref=kew" target="_blank">Capital One Venture X</a> too! (I have the Venture X and love the extra perks that come with it like lounge access). </li>
</ul>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/chase-vs-capital-one-travel-cards-get-both" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2024/01/Cards-1-768x1024.jpg" /></div>
<h3>Where are you traveling first!?</h3>
<h4>More travel rewards posts:</h4>
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from Kath Eats https://ift.tt/tkrvmpA</div>
Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-45414137311575075022024-01-17T22:49:00.001-08:002024-01-17T22:49:04.476-08:00Easy Crab Crostini Recipe<div>
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<p>This post may contain affiliate links. Read my</p>
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<p><strong><strong>Impress your guests with this simple and tasty crab crostini recipe. You can create a delicious appetizer for any occasion with just a few ingredients. It’s finger food at its best.</strong></strong></p>
<p>Whether serving this to a crowd or making an appetizer for two, this crab crostini is an excellent choice for sharing. Think of it as crab bruschetta. It’s a great starter course for a seafood meal.</p>
<h2 class="wp-block-heading">How To Select The Freshest Crab</h2>
<ol>
<li>Always opt for the freshest crab. A crab that has been caught that day is best.</li>
<li>If crab meat is fresh, it will have a clean, briny smell that will remind you of the ocean. Any crab meat with a strong, unpleasant odor is old and should be avoided. Follow your nose!</li>
<li> Check the color of the crab meat. It can vary from species to species, but it should be bright white or pink overall.</li>
<li> Squeeze that crab meat! Fresh crab meat should be firm and plump in texture. Never use mushy crab meat.</li>
<li> If you purchase crab meat in a package, make sure the package is undamaged and has no unusual bulges. With some packaging, you can smell the crab. Make sure it smells okay.</li>
<li>Read labels. Look for wild-caught or sustainably sourced crab, and avoid crab meat with added ingredients.</li>
<li>Watch for shells. Well-handled crab meat should not have shell fragments, but it’s always good to double-check to be safe.</li>
<li>Taking a small taste of the crab meat you’ve purchased is a good idea. One tiny bite will tell you everything you need to know about whether you have good crab meat. If it tastes bad, spit it out and throw it away.</li>
</ol>
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<figure><source type="image/webp" /><img alt="An overhead close-up view of a few slices of Crab Crostini ." src="https://www.thegraciouspantry.com/easy-crab-crostini-recipe/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="An overhead close-up view of a few slices of Crab Crostini ." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/crab-crostini-recipe-v-5--683x1024.jpg" /></div>
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<h2 class="wp-block-heading">What Bread Should I Use For Crostini?</h2>
<p>A baguette is always the best choice. Whole-grain baguettes can be hard to find, though. Your best bet is to look at a health food store. They will often have healthier versions.</p>
<h2 class="wp-block-heading">How To Slice A Baguette</h2>
<p>The trick to slicing a baguette for crostini is to cut it at an angle. This elongates the slices, giving you more room for your toppings.</p>
<h2 class="wp-block-heading">How To Make Balsamic Glaze</h2>
<p>Making your own balsamic glaze is quite simple. Mix 1 cup balsamic vinegar with a ¼ cup maple syrup or honey in a pot. Heat the pot, but don’t let the mixture boil. Keep it at a simmer and let it cook down by half. It will slowly become a thick glaze. The more you allow it to cook down, the thicker the glaze.</p>
<h2 class="wp-block-heading">How to Serve Crab Crostini</h2>
<p>Make the salad and the crostini, but wait until just before serving to top the crostini with the crab mixture. This way, the bread will stay as crisp as possible for serving guests.</p>
<h2 class="wp-block-heading">Recipe Variations</h2>
<ol>
<li><strong>Citrus Twist</strong> – Add citrus zest (lemon or orange) to the crab mixture.</li>
<li><strong>Spicy Kick</strong> – Add a pinch of red pepper flakes or finely diced jalapeños to give the crab mix some heat.</li>
<li><strong>Avocado</strong> – Top each crostini with a slice of ripe avocado before topping it with the crab mix. Or try mixing some diced avocado into the crab mix.</li>
<li><strong>Creamy Crab Spread</strong> – Mix some cream cheese into the crab mix for a rich and creamy crostini topping.</li>
<li><strong>Cucumber</strong> – Add finely diced cucumber to the crab mix for a refreshing and crunchy texture.</li>
</ol>
<h2 class="wp-block-heading">About The Ingredients</h2>
<p><strong>Roma Tomatoes</strong> – Seeded and diced small.</p>
<p><strong>Yellow Onion</strong> – Dice these as fine as you can.</p>
<p><strong>Garlic</strong> – You can mince or press the garlic. Whichever is easiest for you.</p>
<p><strong>Extra Virgin Olive Oil</strong> – You can use any oil that is light in flavor.</p>
<p><strong>Italian Seasoning</strong> – This can be found at any grocery store in the spice aisle.</p>
<p><strong>Balsamic Vinegar</strong> – So sugar or flavoring added.</p>
<p><strong>Maple Syrup</strong> – Use the real stuff, not pancake syrup.</p>
<p><strong>Crab Meat</strong> – The freshest you can find.</p>
<p><strong>Fresh Basil</strong></p>
<p><strong>Salt and Pepper</strong> – Add to taste</p>
<p><strong>Baguette</strong> – a whole-grain baguette with no added sugar.</p>
<p><strong>Balsamic Glaze</strong></p>
<h2 class="wp-block-heading">How To Make Crostini</h2>
<p>Crostini can be made in three simple steps:</p>
<ol>
<li>Slice the baguette at an angle.</li>
<li>Brush both sides of each slice with olive oil.</li>
<li>Cook the crostini in a skillet for 5-7 minutes or in a 425-degree oven for 10-12 minutes until they become lightly golden brown on each side, flipping as needed.</li>
</ol>
<h2 class="wp-block-heading">How To Make Crab Crostini </h2>
<p>In a small 2-quart crockpot, combine tomatoes, onion, garlic, olive oil, Italian seasoning, salt, pepper, balsamic vinegar, and maple syrup. Stir to combine. Cover and cook on LOW for two hours. </p>
<p>Add crab meat and basil to the crockpot. Stir gently, and try not to break the crab lumps up too much. Cover and cook on low for one more hour. </p>
<p>Serve warm over the crostini and drizzle with balsamic glaze. </p>
<h2 class="wp-block-heading">Storage</h2>
<p>Wrap leftovers well in plastic wrap and store them in the fridge for up to three days. However, keep in mind that the bread will get soggy.</p>
<h2 class="wp-block-heading">Freezing</h2>
<p>You can freeze the bread and the crab mix separately if you pack them well. The bread will freeze for up to 2 months, and the crab mix will freeze for up to 3 months. That said, the texture will change a bit in the freezer. So, only freeze this if you absolutely have to. It’s not the best option for storage. This is a dish best eaten fresh.</p>
<h2 class="wp-block-heading">More Healthy Appetizer Recipes</h2>
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<div><source type="image/webp" /><img alt="A white platter filled with multiple crab crostini." src="https://www.thegraciouspantry.com/easy-crab-crostini-recipe/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="A white platter filled with multiple crab crostini." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/crab-crostini-recipe-v-1--500x500.jpg" /></div>
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<ul>
<li><span>6</span> <span>medium</span> <span>Roma tomatoes</span> <span>(seeded and diced)</span></li>
<li><span>½</span> <span>medium</span> <span>yellow onion</span> <span>(diced fine)</span></li>
<li><span>1</span> <span>tbsp.</span> <span>minced garlic</span> <span>(or pressed)</span></li>
<li><span>¼</span> <span>cup</span> <span>extra virgin olive oil</span></li>
<li><span>½</span> <span>tsp.</span> <span>Italian seasoning</span></li>
<li><span>2</span> <span>tbsp.</span> <span>balsamic vinegar</span></li>
<li><span>2</span> <span>tbsp.</span> <span>unprocessed sweetener</span> <span>(maple syrup works great)</span></li>
<li><span>1</span> <span>lb.</span> <span>crab meat</span> <span>(picked through for shells)</span></li>
<li><span>⅓</span> <span>cup</span> <span>fresh, minced basil</span></li>
<li><span>salt and pepper</span> <span>(to taste)</span></li>
<li><span>1</span> <span>large</span> <span>baguette</span> <span>(sliced about 1 inch thick)</span></li>
<li><span>balsamic glaze</span></li>
</ul>
</div>
</div>
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<div>
<ul>
<li>
<p><span>In a small 2-quart crockpot, combine tomatoes, onion, garlic, olive oil, Italian seasoning, salt, pepper, balsamic vinegar, and maple syrup. Stir to combine. Cover and cook on LOW for two hours.</span></p>
</li>
<li>
<p><span>Add crab meat and basil to the crockpot. Stir gently, and try not to break the crab lumps up too much. Cover and cook on low for one more hour.</span></p>
</li>
<li>
<p><span>Serve warm over the crostini and drizzle with balsamic glaze.</span></p>
</li>
</ul>
</div>
</div>
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<p><span><em>Please note that the nutrition data given here is a ballpark figure. Exact data is not possible. Data will vary with the bread you use.</em></span></p>
</div>
<p><span><span>Serving:</span> <span>1</span><span>serving</span></span> <span>|</span> <span><span>Calories:</span> <span>75</span><span>kcal</span></span> <span>|</span> <span><span>Carbohydrates:</span> <span>4</span><span>g</span></span> <span>|</span> <span><span>Protein:</span> <span>6</span><span>g</span></span> <span>|</span> <span><span>Fat:</span> <span>4</span><span>g</span></span> <span>|</span> <span><span>Saturated Fat:</span> <span>1</span><span>g</span></span> <span>|</span> <span><span>Polyunsaturated Fat:</span> <span>0.4</span><span>g</span></span> <span>|</span> <span><span>Monounsaturated Fat:</span> <span>3</span><span>g</span></span> <span>|</span> <span><span>Cholesterol:</span> <span>13</span><span>mg</span></span> <span>|</span> <span><span>Sodium:</span> <span>258</span><span>mg</span></span> <span>|</span> <span><span>Potassium:</span> <span>139</span><span>mg</span></span> <span>|</span> <span><span>Fiber:</span> <span>0.4</span><span>g</span></span> <span>|</span> <span><span>Sugar:</span> <span>3</span><span>g</span></span> <span>|</span> <span><span>Vitamin A:</span> <span>243</span><span>IU</span></span> <span>|</span> <span><span>Vitamin C:</span> <span>6</span><span>mg</span></span> <span>|</span> <span><span>Calcium:</span> <span>24</span><span>mg</span></span> <span>|</span> <span><span>Iron:</span> <span>0.3</span><span>mg</span></span></p>
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Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-30209610860599067442024-01-17T04:49:00.001-08:002024-01-17T04:49:05.929-08:00Teuxdeux Review: My Favorite Planner App<div>
<p>There's a new post on Kath Eats!</p>
<p>I’ve been using TeuxDeux for years as an awesome clean and simple to-do app. Here’s my TeuxDeux review on my favorite features and why you should give it a try! What is TeuxDeux? First off, if it’s not abundantly clear, TeuxDeux is pronounced “to-do” because it is the best to-do list app there is! I...</p>
<p>READ: <a rel="follow noopener noreferrer" href="https://www.katheats.com/teuxdeux-review-my-favorite-planner-app" data-wpel-link="internal">Teuxdeux Review: My Favorite Planner App</a></p>
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Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-67722410232130388102024-01-16T14:49:00.001-08:002024-01-16T14:49:54.301-08:00Ep209: My Top Picks for a Healthier New Year<div>
<p>In <a rel="noopener nofollow" href="https://podcasts.apple.com/us/podcast/ep209-my-top-picks-for-a-healthier-new-year/id1539296304?i=1000641869594" target="_blank">this episode</a>, Tina shares family, business, and personal updates as well as some of her favorite wellness and fitness products that help her stay motivated and support her health journey. From a game-changing walking pad and affordable, stylish leggings to her favorite supplements and go-to protein and electrolyte powders, these items have made a real difference in her daily routine.</p>
<p>Tina discusses:</p>
<ul>
<li>The pug’s magical new medication</li>
<li>What Quinn and Mal are loving lately</li>
<li>The fascinating world of lizard companionship</li>
<li>Business updates and reflection on 2023</li>
<li>Personal body composition goals for 2024</li>
<li>How a walking pad is different from a treadmill</li>
<li>Favorite places to shop for discounted workout gear</li>
<li>Go-to supplements for energy, weight loss, and more</li>
</ul>
<p>Walking pad: <a rel="noopener nofollow" href="https://rstyle.me/+Xz-1AOb3RNVu3i-0T7DtjA" target="_blank">https://rstyle.me/+Xz-1AOb3RNVu3i-0T7DtjA</a></p>
<p>Stand-up desk for walking pad: <a rel="noopener nofollow" href="https://rstyle.me/+N6iOtmKAN5BlSF7Wo16MeA" target="_blank">https://rstyle.me/+N6iOtmKAN5BlSF7Wo16MeA</a></p>
<p>Leggings: <a rel="noopener nofollow" href="https://rstyle.me/+GiAUPqhuEiQ1RUMp8vBVKA" target="_blank">https://rstyle.me/+GiAUPqhuEiQ1RUMp8vBVKA</a></p>
<p>ThredUp [save 45%]: <a rel="noopener nofollow" href="https://www.thredup.com/r/ZAYPH8" target="_blank">https://www.thredup.com/r/ZAYPH8</a></p>
<p>Paleovalley [save 15%]: <a rel="noopener nofollow" href="https://www.paleovalley.com/?pc=pvpartners&oid=26&affid=882" target="_blank">https://www.paleovalley.com/?pc=pvpartners&oid=26&affid=882</a></p>
<p><span>Connect with Tina Haupert:<br /></span> <a href="https://carrotsncake.com/"><span>https://carrotsncake.com/</span></a><br />
<span>Facebook:</span> <a rel="nofollow noopener" href="https://www.facebook.com/carrotsncake" target="_blank"><span>Carrots ‘N’ Cake</span></a><br />
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<p>About Tina Haupert:</p>
<p>Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P).</p>
<p>Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.</p>
<p>The post <a rel="nofollow" href="https://carrotsncake.com/ep209-my-top-picks-for-a-healthier-new-year/">Ep209: My Top Picks for a Healthier New Year</a> appeared first on <a rel="nofollow" href="https://carrotsncake.com">Carrots 'N' Cake</a>.</p>
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Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-79088394774157784642024-01-15T22:49:00.001-08:002024-01-15T22:49:38.389-08:00Quick And Simple Mediterranean Bowl Recipe<div>
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<a href="https://www.thegraciouspantry.com/privacy-statment/">Privacy Policy.</a>
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<p><strong>This quick and simple Mediterranean bowl makes a fantastic lunch thanks to being so portable, but it will also make a very satisfying dinner.</strong></p>
<p>You’re missing out if you haven’t experimented with hummus bowls yet. These are delicious and are a fantastic way to use up items in your fridge before they go bad while actually enjoying them.</p>
<p>Whether you are following a Mediterranean diet or not, this dish makes an excellent meal for almost any eating style. These are similar to a Buddha bowl. You can opt for fresh or roasted vegetables, but fresh veggies will give you more of a crunch. Either way, it’s delish.</p>
<h2 class="wp-block-heading">A Basic Mediterranean Bowl</h2>
<p>This is a basic recipe you can enjoy as is or use to build upon. Don’t let the list of recipe ingredients limit you. There are a ton of additional toppings you can add to this to round out your Mediterranean bowl for a hearty meal.</p>
<h2 class="wp-block-heading">The Perfectly Balanced Mediterranean Bowl</h2>
<p>The perfectly balanced bowl has several components you should consider adding. Remember that these should be added to what the recipe already calls for to create an outstanding balance of flavors, textures, and nutrients.</p>
<ol>
<li><strong>Base of Grains or Greens</strong> – The base in the recipe is hummus. But you can also try quinoa, farro, or millet. If you prefer to use leafy greens, try spinach or kale to create a base for your Mediterranean bowl.</li>
<li> <strong>Lean Protein</strong> – Add lean protein to your base. The recipe below uses chicken, but it can also be something like fish or beans. Consider salmon or chickpeas for protein. Roasted chickpeas can be delicious here. They add a nice crunch and give you plenty of plant-based protein.</li>
<li> <strong>Colorful Vegetables</strong> – Here is where you want to add the rainbow to your bowl. Add veggies of every color to get a broad range of healthy nutrients. In addition to the tomatoes, cucumbers, and onions recommended below, try adding bell peppers, carrots, or raw broccoli.</li>
<li> <strong>Healthy Fats</strong> – While you never want to overdo fats (even healthy ones), the fats we get should be as healthy as possible. Try adding olives, avocado, seeds such as pepitos, or nuts such as pine nuts. The dressing will also provide healthy fats.</li>
<li> <strong>Cheese or Dairy</strong> – While dairy isn’t necessarily a significant component of the Mediterranean bowl, you can add small amounts of feta cheese or Greek yogurt to add a bit of tang.</li>
<li> <strong>Herbs and Spices</strong> – Fresh herbs are always a good idea. Try herbs such as fresh chopped parsley, mint, or oregano.</li>
<li> <strong>Pickled or Fermented Foods</strong> – Pickled or fermented foods are always great for digestion. Things like artichoke hearts, pitted Kalamata olives, or pickled red onions are great ways to get some healthy probiotics into your Mediterranean bowl.</li>
</ol>
<div class="wp-block-image">
<figure><source type="image/webp" /><img alt="A closeup of a white bowl filled with this Mediterranean Bowl Recipe. Extra hummus and pita chips sit behind the bowl in their own bowls." src="https://www.thegraciouspantry.com/mediterranean-bowl-recipe/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="A closeup of a white bowl filled with this Mediterranean Bowl Recipe. Extra hummus and pita chips sit behind the bowl in their own bowls." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/mediterranean-bowl-v-2--683x1024.jpg" /></div>
</figure>
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<h2 class="wp-block-heading">Dietary Concerns</h2>
<h3 class="wp-block-heading">Vegan Bowl</h3>
<p>This dish can be made vegan by omitting the chicken and adding whole grains, beans, and more veggies. See suggestions below.</p>
<h3 class="wp-block-heading">Gluten-Free Bowl</h3>
<p>This recipe is naturally gluten-free, so you only have to ensure that the individual ingredients (such as spices or store-bought hummus) are labeled gluten-free. There is no added wheat or wheat-based products in this recipe.</p>
<h3 class="wp-block-heading">Lower-Carb Bowl</h3>
<p>While this dish isn’t low-carb, you can make some lower-carb substitutions. Try using cauliflower rice instead of a whole grain. Add extra meat and use low-carb veggies.</p>
<h3 class="wp-block-heading">Sugar-Free Bowl</h3>
<p>This recipe is naturally sugar-free. However, if you are purchasing your hummus, you will need to make sure there is no added sugar.</p>
<h2 class="wp-block-heading">Mediterranean Bowl Toppings And Variations</h2>
<p>Need more ideas for what to add? Here’s a long list of ingredients to consider adding to your Mediterranean bowl.</p>
<figure class="wp-block-table">
<table>
<tbody>
<tr>
<td><strong>Category</strong></td>
<td><strong>Ingredients</strong></td>
</tr>
<tr>
<td><strong>Nuts and Seeds</strong></td>
<td>Almonds, Walnuts, Sunflower seeds, Pomegranate seeds, Toasted sesame seeds, Crushed pistachios, or Harissa-spiced almonds.</td>
</tr>
<tr>
<td><strong>Grains</strong></td>
<td>Bulgur, Couscous, Saffron-infused rice.</td>
</tr>
<tr>
<td><strong>Leafy Greens</strong></td>
<td>Spinach, Kale, Shredded iceberg lettuce, Shredded cabbage, Red cabbage slaw, Radicchio, Watercress, Arugula, Microgreens.</td>
</tr>
<tr>
<td><strong>Herbs</strong></td>
<td>Basil, Dill, Cilantro</td>
</tr>
<tr>
<td><strong>Citrus and Acids</strong></td>
<td>Lemon wedges, Balsamic glaze</td>
</tr>
<tr>
<td><strong>Spices</strong></td>
<td>Black pepper, Roasted garlic, Red chili flakes, Sumac, Za’atar, Dukkah, Aleppo pepper, Smoked paprika, Turmeric, Red pepper flakes.</td>
</tr>
<tr>
<td><strong>Pickled and Marinated</strong></td>
<td>Roasted red peppers, Capers, Marinated artichokes, Roasted cherry peppers, Capers.</td>
</tr>
<tr>
<td><strong>Sauces and Condiments</strong></td>
<td>Tahini sauce, Sundried tomato pesto, Greek feta dressing, Greek tzatziki sauce, Greek vinaigrette, Harissa sauce, Taramasalata (fish roe spread)</td>
</tr>
<tr>
<td><strong>Vegetables</strong></td>
<td>Grated carrots, Roasted eggplant, Zucchini ribbons, Cherry pepper rings, Diced mango, Shaved Brussels sprouts, Diced celery, Caramelized onions, Roasted beets, Roasted butternut squash, Green beans (blanched or roasted)</td>
</tr>
<tr>
<td><strong>Miscellaneous</strong></td>
<td>Orange zest, lemon zest</td>
</tr>
</tbody>
</table>
</figure>
<div class="wp-block-image">
<figure><source type="image/webp" /><img alt="A white bowl from overhead filled with this Mediterranean Bowl Recipe. Hummus, chicken, cucumbers, tomatoes and onions fill the bowl." src="https://www.thegraciouspantry.com/mediterranean-bowl-recipe/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="A white bowl from overhead filled with this Mediterranean Bowl Recipe. Hummus, chicken, cucumbers, tomatoes and onions fill the bowl." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/mediterranean-bowl-v-3--683x1024.jpg" /></div>
</figure>
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<h2 class="wp-block-heading">Meal Prep</h2>
<p>These can be made ahead of time in individual containers. Make these up to three days in advance of eating them. Use portable food storage containers with tight-fitting lids. If you are using softer greens, pack the dressing separately. If you use more robust greens such as kale, add the dressing when meal prepping.</p>
<h2 class="wp-block-heading">About The Ingredients</h2>
<h3 class="wp-block-heading">Mediterranean Bowl Ingredients</h3>
<p><strong>Chicken tenders</strong> – You can also cut up a chicken breast in a pinch.</p>
<p><strong>Extra virgin olive oil</strong> – If you are worried about smoke points, use avocado oil instead. Either will work well here.</p>
<p><strong>Ground cumin</strong></p>
<p><strong>Ground paprika</strong></p>
<p><strong>Salt</strong></p>
<p><strong>Prepared hummus</strong> – You can <strong><a href="https://www.thegraciouspantry.com/clean-eating-hummus-4/">make your own hummus</a></strong> or purchase some at the store. If you buy it, make sure there is no added sugar. Hummus ingredients can vary a lot from brand to brand. So make sure you read the ingredient lists on the packages.</p>
<p><strong>Red onion</strong> – Cut these to a size you will enjoy eating.</p>
<p><strong>Cucumber</strong> – Cut these to a size you will enjoy eating.</p>
<p><strong>Tomatoes</strong> – Cut these to a size you will enjoy eating. You can also use whole cherry tomatoes (or grape tomatoes) and leave them whole or cut them in half.</p>
<h3 class="wp-block-heading">Dressing Ingredients</h3>
<p><strong>Extra virgin olive oil</strong> – You won’t have to worry about smoke points for the dressing, so EVOO is highly encouraged here.</p>
<p><strong>Lemon juice</strong> – This was the juice from one lemon. But you can use bottled juice, too, if you prefer that.</p>
<p><strong>Garlic granules</strong> – You can also use garlic powder if that’s what you have.</p>
<h3 class="wp-block-heading">Serve With</h3>
<p><strong>Baked pita chips</strong> – If you can’t find healthy ones, make your own or use whole-grain crackers.</p>
<h2 class="wp-block-heading">How To Make A Mediterranean Bowl With Chicken</h2>
<p>Preheat the boiler to 425℉. and gather all the recipe ingredients.</p>
<p>Cut tenders into small 1” pieces and add them to a large mixing bowl with the olive oil, cumin, salt, and paprika. Mix well to combine.</p>
<p>Place chicken on a foil-lined baking sheet and cook for 15-20 minutes, or until the chicken reaches 165℉ on a meat thermometer. Because the thickness of chicken tenders can vary, it’s essential to ensure they reach the right temperature. Cook them for as long as they need to reach that temperature.</p>
<h4 class="wp-block-heading">Dressing</h4>
<p>Mix olive oil, lemon juice, and garlic powder in a small bowl and whisk to combine. </p>
<h4 class="wp-block-heading">Prep And Assemble The Salad</h4>
<p>Chop the cucumbers, tomatoes, and red onion. </p>
<p>Place half of the hummus on the bottom of a dinner bowl. Top with the chicken and veggies and drizzle with dressing.</p>
<p>Serve with baked pita chips. </p>
<h2 class="wp-block-heading">Storage</h2>
<p>Store leftovers in an airtight container and store in the fridge for up to 3 days.</p>
<h2 class="wp-block-heading">Freezing</h2>
<p>Freezing is not recommended for this recipe once everything is combined. However, you can freeze the chicken separately by packing it well and storing it in the freezer for up to 4 months.</p>
<h2 class="wp-block-heading">Reheating</h2>
<p>The only part of this dish you should reheat is the chicken. Reheating an assembled Mediterranean bowl is not recommended. It’s best to eat it cold.</p>
<h2 class="wp-block-heading">More Healthy Bowl Recipes</h2>
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<p>1 Mixing Bowl</p>
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<p>1 baking pan</p>
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<p>2 dinner bowls</p>
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<h4>Bowl Ingredients</h4>
<ul>
<li><span>1</span> <span>lb.</span> <span>chicken tenders</span></li>
<li><span>2</span> <span>tbsp.</span> <span>olive oil</span></li>
<li><span>¾</span> <span>tsp.</span> <span>ground cumin</span></li>
<li><span>1</span> <span>tsp.</span> <span>paprika</span></li>
<li><span>¼</span> <span>tsp.</span> <span>salt</span></li>
<li><span>1</span> <span>cup</span> <span>prepared hummus</span></li>
<li><span>½</span> <span>cup</span> <span>chopped red onion</span></li>
<li><span>½</span> <span>cup</span> <span>chopped cucumber</span></li>
<li><span>½</span> <span>cup</span> <span>chopped tomatoes</span></li>
</ul>
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<h4>Dressing Ingredients</h4>
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<li><span>1</span> <span>tbsp.</span> <span>olive oil</span></li>
<li><span>1</span> <span>tbsp.</span> <span>lemon juice</span></li>
<li><span>½</span> <span>tbsp.</span> <span>garlic powder</span></li>
</ul>
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<h4>Prep And Assemble The Salad</h4>
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<p><span><em>Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.</em></span></p>
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<p><span><span>Serving:</span> <span>0.33</span><span>the recipe</span></span> <span>|</span> <span><span>Calories:</span> <span>459</span><span>kcal</span></span> <span>|</span> <span><span>Carbohydrates:</span> <span>18</span><span>g</span></span> <span>|</span> <span><span>Protein:</span> <span>40</span><span>g</span></span> <span>|</span> <span><span>Fat:</span> <span>26</span><span>g</span></span> <span>|</span> <span><span>Saturated Fat:</span> <span>4</span><span>g</span></span> <span>|</span> <span><span>Polyunsaturated Fat:</span> <span>5</span><span>g</span></span> <span>|</span> <span><span>Monounsaturated Fat:</span> <span>15</span><span>g</span></span> <span>|</span> <span><span>Trans Fat:</span> <span>0.02</span><span>g</span></span> <span>|</span> <span><span>Cholesterol:</span> <span>97</span><span>mg</span></span> <span>|</span> <span><span>Sodium:</span> <span>685</span><span>mg</span></span> <span>|</span> <span><span>Potassium:</span> <span>920</span><span>mg</span></span> <span>|</span> <span><span>Fiber:</span> <span>6</span><span>g</span></span> <span>|</span> <span><span>Sugar:</span> <span>2</span><span>g</span></span> <span>|</span> <span><span>Vitamin A:</span> <span>628</span><span>IU</span></span> <span>|</span> <span><span>Vitamin C:</span> <span>10</span><span>mg</span></span> <span>|</span> <span><span>Calcium:</span> <span>58</span><span>mg</span></span> <span>|</span> <span><span>Iron:</span> <span>3</span><span>mg</span></span></p>
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Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-74249137299594705272024-01-15T04:49:00.001-08:002024-01-15T04:49:35.385-08:00My YNAB Budget Categories<div>
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<p><em>I love hearing how other people organize their money, so here’s a glimpse into my YNAB budget categories!</em></p>
<h3>This one’s for the Budget Nerds!</h3>
<p>This post will probably not appeal to the majority of you who do not use YNAB. But those who do – you will love it! This one is for the budget nerds out there, like me. I LOVE the YNAB Budget Nerds Podcast hosted by Ben and Ernie. You can find it <a rel="nofollow sponsored noopener" href="https://podcasts.apple.com/us/podcast/budget-nerds/id1606054345" target="_blank">here on Apple Podcasts</a>, <a rel="nofollow sponsored noopener" href="https://open.spotify.com/show/0H1u8pqYrvz6zj6noHbkB3?si=4806c58a8adf4bcd" target="_blank">here on Spotify</a>, and <a rel="nofollow sponsored noopener" href="https://www.youtube.com/playlist?list=PLq0_N-XTl2yAFuHf8vJFgw6WWkruuM5wz" target="_blank">here on YouTube</a>!</p>
<p>Last fall they <a rel="nofollow sponsored noopener" href="https://www.youtube.com/watch?v=-UdcZdCPb1U&list=PLq0_N-XTl2yAFuHf8vJFgw6WWkruuM5wz&index=3" target="_blank">aired an episode featuring Lee</a>, who went line-by-line through his budget and shared his category structure including everything from emojis to why he chose certain category names. I <em>completely</em> geeked out over the episode. So much so that I emailed Ben and Ernie and told them I would enthusiastically love to be on the podcast to do the same thing! Much to my surprise, they agreed, and this week we will be recording the episode. I will let you all know when it is published!</p>
<h4>What a budget tells you</h4>
<p>While some of you may already be falling asleep at your desk, others of you might be curious what’s so cool about seeing someone’s budget. What you spend your dollars on reflects what you value. While I won’t be sharing real numbers (that would be the juiciest, wouldn’t it?!), by sharing my category groups, names, and spending plan, you can get a good idea of what I value most. Moreover, I have STRONG opinions about how I organize my budget. I hope you can feel my excitement on this topic wafting off the page!</p>
<h4>Our Household Snapshot</h4>
<p>In case you are new here, here’s a snapshot of our household to help understand our budget:</p>
<ul>
<li>Married couple in our 40s</li>
<li>Two incomes, each small business owners (I’m a blogger; he’s a general contractor)</li>
<li>Two kids, ages 11 and 5</li>
<li>Joint checking with a side account for Thomas’s fun money</li>
<li>I’m the “money person” so I do most of the YNABing! </li>
</ul>
<h3>What is YNAB?</h3>
<p>I’ve been using YNAB since I was first introduced in a sponsored post opportunity in 2016. Here is <a rel="follow noopener noreferrer" href="https://www.katheats.com/we-needed-a-budget">my first impression post</a> and <a rel="follow noopener noreferrer" href="https://www.katheats.com/what-ive-learned-in-6-months-with-ynab">what I learned after 6 months of using it</a>. I even <a rel="follow noopener noreferrer" href="https://www.katheats.com/create-wedding-budget-ynab">created our wedding budget</a> in YNAB, and I use it for my business expenses, too. I absolutely love that it lets you divide your money into a pie, plan for the future, and know in an instant exactly what money is set aside for what goal. If you haven’t tried it before, <a rel="nofollow sponsored noopener" href="https://ynab.com/referral/?ref=zlvUy4WYhhd3iAHk&utm_source=customer_referral" target="_blank"><strong>my link will get you a free month</strong></a>. I honestly cannot imagine life without it – I feel that strongly! </p>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/budget" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2024/01/KathHouseProject-149.jpg" /></div>
<h3>How I organize my budget</h3>
<p>I love to organize things, and organizing our joint checking account is no different. Before I start to go through my categories, I wanted to take a minute to talk about how I organize my budget. I have listened to others talk about their category groups (on podcasts, YouTube, etc.) and I have tried a lot of different strategies: no groups (one long alphabetical list), groups by topic (food, kids, pets), and groups by transaction type or date.</p>
<p>Ultimately, I like mirroring <a rel="nofollow sponsored noopener" href="https://www.iwillteachyoutoberich.com/" target="_blank">Ramit Sethi’s guidelines</a> in his conscious spending plan divided into: fixed costs, short term savings, guilt-free spending, and investing. These four buckets as percentages are a great guideline to follow for a solid financial position, and I like knowing the number we spend in each group off the top of my head. Combine my monthly and annual expenses together for fixed costs and then add savings and travel together for short-term savings. </p>
<h4>My Category Groups:</h4>
<ul>
<li>Savings (at the very top, to encourage growth!)</li>
<li>Spending (all wants)</li>
<li>Monthly Expenses (needs, goes to zero each month)</li>
<li>Annual Expenses (needs, carries a balance each month, has a target)</li>
<li>Travel (all wants but needs its own group due to high cost when used)</li>
<li>Adulting (holding / reporting categories that rarely get money assigned)</li>
</ul>
<p>Generally these go down the page from most to least used / significant:</p>
<ul>
<li>Savings gets the top spot because I want to feel the most motivated by it growing! I also think the psychology of seeing it most often reminds me of my goals when I open my budget to spend. </li>
<li>The Spending group is near the top for easy access because it’s the one I access and spend from the most.</li>
<li>The Monthly Expenses group is mostly automated, but I do check to make sure transactions are coming out and the balances are going to $0.</li>
<li>The Annual Expenses group gets the least action because these are lumpy / true expenses that are sinking funds for things that are necessary and expected but once or a few times a year expenses. I check this section the least of the four mentioned. </li>
<li>Travel is near the bottom, but it gets pinned to the top if we are on a trip. Technically, this is part of the short-term savings group, but I like to pull it out because it’s so discretionary compared to cash reserves. </li>
<li>And the Adulting group is really just a way to track money that flows through my budget for taxes, investing, or reimbursements. </li>
</ul>
<h4>Emojis</h4>
<p>In the YNAB world, there are some strong opinions about where the emojis go! I have to have mine at the end of the line. I have tried the beginning and hated it because it took my eye too long to find the word to read. But I do love having the color and symbol of an emoji there, so I have them on almost all of my categories. The emoji is strategically chosen, of course 🙂 </p>
<h2>My YNAB Budget Categories</h2>
<p>So let’s go through each category group and see how the pie is split up! </p>
<h3>Savings</h3>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/budget" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2023/12/YNAB-Budget-Categories4.png" /></div>
<p>The Savings category group is at the very top of my budget to be a constant reminder of the most important thing: saving more! There are two main buckets here:</p>
<ol>
<li><strong>Slush is the bottom of my checking account</strong>. I keep a base amount of cash here as a buffer so that we’re never getting close to $0 if all bills are paid on the same day. I also use this Slush to cover overspending and then top it back off the following month. I like for it to be an even whole number at the beginning of the month so I am less tempted to take from it. That forces me to whack-a-mole (WAM) other categories before taking from the slush. </li>
<li><strong>Cash is our emergency fund – aka cash reserves.</strong> I used to have it labeled emergency fund but seeing the word “emergency” at the top of my budget was alarming, so I changed it to cash which has a nice cozy and safe feel! The goal for the Cash line is for it to grow and for extra to get skimmed off the top for non-retirement investments or fun spending, like a trip.</li>
</ol>
<p>This cash reserves are held in a 5% high-interest savings account. While I’m very happy to be earning interest on this money, having a separate account to transfer in and out of goes against the simplicity I try to fight for.</p>
<p>Our retirement investments come out of our paychecks / businesses, so I don’t have a line item for those at the top, but I DO filter some of them through our joint checking account as transfers (from my business to my Solo 401k account or investment account) so I have a line in Adulting for Retirement for tracking purposes. See more on that below! </p>
<h3>Spending</h3>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/budget" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2023/12/YNAB-Budget-Categories5.png" /></div>
<h4>Wants vs. Needs</h4>
<p>Now the fun stuff: Spending! I mentioned above that my category groups are balanced between “wants” and “needs” because I like to be able to know off the top of my head what dollar amount we spend per month is discretionary. This helps me have an idea of what our baseline fixed expenses are and what we could cut out if we needed to. I am constantly fighting the balance of simplicity and data. I’ve experimented with breaking our spending into sub groups and that just complicated things. All I really need to know here is this whole group is discretionary! </p>
<h4>Where is Thomas?</h4>
<p>You might think that my husband has no fun money. On the contrary! He has a personal checking account that gets funded each month directly from his paycheck. Since he is not in the weeds of the budget day to day like I am, it works out perfectly for him to have his own place to play. I never have to see his transactions, which is great because I’d probably question them all! Haha. He pays for haircuts, golf, gifts, lunches out, and toys with his account. </p>
<h4>Assigning Money</h4>
<p>This category group has the most variation month to month. Sometimes I don’t even fund a line (like Spa – that one gets the least attention!). There is also the most WAM happening between these categories, stealing from dining out to buy something, or most often not buying something because we dined out too much! I feel strongly that these categories go to zero at the end of the month so that I can refund them the next month and keep our assigned money even. My goal is always to have something left to roll into savings, but that doesn’t happen much. </p>
<h4>Dining Out</h4>
<p>At one point I tried to divide up Dining Out into: Kath lunches, date nights, family meals, and bars and it was just <em>too much dividing! </em>I wanted the data, but I didn’t want to have to micromanage the categories, so I ended up rolling everything back into a big Dining Out category. </p>
<h4>Family Spending vs. Activities</h4>
<p>Family Spending includes purchases that benefit us as a couple that are not necessary purchases. Frivolous things. Consumable things like a new NA wine to try. Tickets to concerts that we go to together, etc. Activities, on the other hand, are family-friendly fun things we do with the kids. Movies. Ice cream (it’s more of an activity than a food!). The trampoline park. Etc. </p>
<h4>Gifts</h4>
<p>Lastly, Gifts is our giving category. We sponsor a family through Holt International and that is a regular expense. And then there are birthday/wedding/baby shower gifts. And then there are giving opportunities like to support people’s causes. That all goes under this category. The two gift types that don’t go under here are Birthdays and Christmas – those are annual expenses below! </p>
<h3>Monthly Expenses</h3>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/budget" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2023/12/YNAB-Budget-Categories6.png" /></div>
<p>The Monthly expenses group is about as boring as they come. The “big three” are at the top – Groceries, Mortgage, Preschool. We only have a few more months of paying for preschool, and that will be such a huge celebration for the budget! These categories get funded pretty evenly month to month, and every category should be zero at the end of the month. That’s how I can keep an eye on what bills have been auto-drafted since most of these are auto-drafted. The only category that is somewhat flex in here is Household, which is where I put all 100% necessary house purchases, like toilet paper or laundry detergent. I have debated putting those with Groceries, but I do like keeping the food separate. </p>
<p>I have Fitness and Cleaning in this category which you may think are “wants” not “needs” but they are here because they are the last things we would let go of in an emergency life situation. Fitness covers our gym membership and Peloton which is different from the Sports category in annual expenses below. </p>
<h3>Annual Expenses</h3>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/budget" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2023/12/Annual-Expenses-329x1024.png" /></div>
<p>This category includes all the surprise expenses that shouldn’t really be surprises! YNAB calls these lumpy, often annual expenses, “True Expenses.” They are sinking funds to pay for things that you know are coming (Insurance every August! Christmas every December!). These are a mix of wants and needs, but I’d say they lean on the needs side, so I consider them part of my fixed expenses. </p>
<h4>Life is Lumpy</h4>
<p>On Choose FI, Brad likes to say “life is lumpy.” My goal is life is a smooth budget with no lumps! While of course there will be some unexpected expenses along the way, if I <em>can</em> plan for it, I <em>want</em> to plan for it. We pay our accountant, auto taxes, credit card annual fees, insurance, vet bills, pest control, summer pool, trash and YNAB (!!) once or twice a year. I used to hate it when a “lumpy month” happened. But since falling in love with YNAB, I’ve prorated everything! These categories all have a YNAB Target set so I just click one button to fund 1/12 of the amount I need each month. </p>
<h4>Birthdays and Holidays</h4>
<p>More recently I turned these into Annual Expenses. Save $100 a month for 12 months and you have the cash for all of your holiday giving. The same for our birthday season (Q4!).</p>
<h4>Dental and Medical</h4>
<p>I am not one of those people who keeps their whole family deductible sitting in my medical budget. I usually see what appointments we have coming up and put some dollars towards them, plus one extra visit if someone was sick. If we were to have an ER visit or bigger expense, I’d use my cash reserves (emergency fund) and then work to replenish that after. For dental, I take the four of us and the cost of our appointments and add them up, and then divide by 12. </p>
<h4>Gus The Dog</h4>
<p>I have the predictable dog food in the Monthly category, so this line is for anything lumpy that Gus needs – his annual vet bills, flea medicine, and 2 weeks a year of dog sitting when we travel. </p>
<h4>Sports</h4>
<p>I keep sports and fitness separate because of the kids’ sports. The fitness category in monthly is our gym and Peloton. We have no intention of ever cancelling them. But this sports category covers registration fees for 2 adults of year round soccer. And then the kids fees are in there as well for spring and fall. </p>
<h3>Travel</h3>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/budget" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2023/12/YNAB-Budget-Categories8.png" /></div>
<p>This could easily be grouped into Savings or Annual Expenses or even the Spending group, but it is separate because it’s the one area where I do like to have some extra reporting <em>and</em> it tends to be super lumpy! We don’t travel every month, so I don’t want it cluttering the top of the budget OR mixed into the “needs” section because travel is 100% a want. Thus, it gets its own area. I have experimented with budgeting a monthly amount to this category, but if we don’t have a trip planned, then I end up just WAMing that money elsewhere. So I don’t budget to this category until we have a trip planned (usually at least a few months out). </p>
<p>Also because we use <a rel="follow noopener noreferrer" href="https://www.katheats.com/how-to-travel-using-credit-card-points">credit card rewards</a> for most of our base travel, the travel category isn’t as baller as it would be if we used all cash! We are mostly budgeting for food on trips and some incidentals for the travel part (airport parking, etc.) so that’s why I separated out food and trip. </p>
<p>Lastly, we do usually take a family beach trip every summer that is a predictable, regular amount that I prorate all year, so that beach trip gets its own category. I want to know that I can spend the travel trip to zero if I’m on another trip and never want to be doing mental math to subtract out funds reserved. Beach has been in the Annual Expenses group before, but it moved under Travel when I decided to get better about reports. </p>
<h3>Adulting</h3>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/budget" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2024/01/Adulting.png" /></div>
<p>Think of the Adulting category as a reporting / transfer group more than a group where I assign money each month.</p>
<ul>
<li><strong>Ally + Joint Taxes:</strong> The two taxes lines are for holding and paying estimated quarterly taxes for my business. The name signifies which account they are in (I move them back and forth from the Ally account because that’s the 5% interest account! Sometimes I miss just having one account at zero interest, hahaha).</li>
<li><strong>Cash</strong> is cash out of the ATM, which I rarely get. If I do, it’s often for a babysitter or a gift, so it goes in that category. This cash line is mostly if I just randomly get some out but don’t know how I’ll spend it.</li>
<li><strong>Invest</strong> is an obvious one – it’s any money we send to the investment account.</li>
<li><strong>On Hold</strong> is a line item for reimbursements. A few years ago I was in charge of paying for the family beach house and my fam venmoed me large sums of money. <span>I didn’t want it to mix with mine, so it parked it in here.</span></li>
<li><strong>KERF</strong> is a line item in case a KERF expense runs through the personal budget. It happens. </li>
</ul>
<h3>Focus Groups</h3>
<p>YNAB has a new-ish feature called Focus Groups, and they are awesome because they allow you to group categories together that you might have in a different group structure in your budget. I created some of my own:</p>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/budget" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2023/12/YNAB-Budget-Categories3-1024x73.png" /></div>
<ul>
<li><strong>Kids expenses</strong> – pulled from all different groups</li>
<li><strong>Fixed</strong> – combines monthly and annual expenses</li>
<li><strong>Sinking Funds</strong> – all savings accounts without a clear expense timeline (aka Birthdays, Christmas, Car Maintenance) </li>
<li><strong>Guilt Free</strong> – pulls all the spending from all the categories despite the assigned group </li>
</ul>
<p>I love the ones YNAB has auto-populated too!</p>
<h3>There you have it!</h3>
<p>If you made it to the end of this post, great job! You must be a huge nerd like me!</p>
<p><strong>If you have questions about my categories, budgeting in general, or have strong opinions about why your structure is the best, please write a comment! </strong></p>
<h3>More Financial Blog Posts: </h3>
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from Kath Eats https://ift.tt/FIDfKB6</div>
Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-60809146497678974152024-01-13T22:49:00.001-08:002024-01-13T22:49:17.479-08:00Quick And Healthy Spaghetti Recipe<div>
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<p>This post may contain affiliate links. Read my</p>
<a href="https://www.thegraciouspantry.com/privacy-statment/">Privacy Policy.</a>
<p>As an Amazon Associate I earn from qualifying purchases.</p>
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<p><strong>If a simple spaghetti dinner sounds like it’ll hit the spot for you or the whole family, nothing beats a simple homemade spaghetti recipe that comes together quickly and is easy to make.</strong></p>
<p>The best spaghetti recipe is one you can make again and again with ease and never get tired of. This is the spaghetti recipe I’ve made for years for Mini Chef and I. It’s my stand-by dinner when nothing else sounds good or feels doable.</p>
<h2 class="wp-block-heading">Is Made-From-Scratch Spaghetti Easy To Make?</h2>
<p>Definitely! But there are ways to make it even easier.</p>
<p>This is one of those recipes where mise en place is your most efficient approach. Start your pasta, then prep all your sauce ingredients before cooking the sauce.</p>
<p>Once you start on it, it comes together in a rapid-fire sequence. So, having everything ready is the best and fastest way to go.</p>
<h2 class="wp-block-heading">Balance Acid In The Sauce</h2>
<p>You can add extra sweetener if the sauce tastes too acidic.</p>
<h2 class="wp-block-heading">Do You Need To Add Wine To Make Good Spaghetti Sauce?</h2>
<p>No. In fact, the substitution for wine in spaghetti sauce is precisely what I’ve added to this recipe. Sweetener and balsamic vinegar. This is a classic substitute for wine in cooking.</p>
<h2 class="wp-block-heading">Add Umami To The Sauce</h2>
<p>Add more coconut aminos (or soy sauce) to deepen the umami in this dish. Simply add to taste, one tablespoon at a time.</p>
<h2 class="wp-block-heading">Kid-Friendly Spaghetti</h2>
<p>If you make this for kids, omit the crushed red pepper flakes. Most kids won’t appreciate the spicy kick this can add to the dish.</p>
<h2 class="wp-block-heading">Tips For Making The Best Spaghetti</h2>
<p>There are some ways to make sure spaghetti turns out fabulous each and every time.</p>
<ol>
<li><strong>Salt The Pasta Water</strong> – This is a critical step for the final flavor of the dish. Salting water brings out good flavor in your pasta. This step is essential for any pasta dish unless you have a medical reason for avoiding salt.<br /></li>
<li><strong>Adjust The Flavor</strong> – To adjust the overall flavor of this dish, you’ll want to play around with the sweetener/vinegar/coconut amino combination. Reducing this or adding more of this combination will quickly adjust the overall flavor of the sauce.<br /></li>
<li><strong>Add Fresh Herbs</strong> – The best time to add fresh herbs is just before you turn off the heat on the stove. Add the in the last 30 seconds or so of cooking. You want to give them just enough time to wilt without being overcooked.</li>
</ol>
<h2 class="wp-block-heading">What Can I Add To Spaghetti? Easy Recipe Variations To Try</h2>
<ol>
<li><strong>Additional Vegetables</strong> – You can add more vegetables to the sauce. Try diced carrots, bell peppers, or mushrooms. Sauté these vegetables along with the onions.</li>
<li><strong>Tomato Varieties</strong> – Try using a combination of crushed, diced, or whole tomatoes for a chunkier texture. San Marino tomatoes are excellent in spaghetti sauce if you can find them.</li>
<li><strong>Spices and Seasonings</strong> – Experiment with the seasonings. Add extra basil leaf, oregano, or a bay leaf. Adjust or omit the amount of red pepper flakes for more, less, or no heat.</li>
<li><strong>Cream or Butter</strong> – For a creamier or richer sauce, add a splash of heavy cream or a tablespoon or two of butter towards the end of cooking.</li>
<li><strong>Different meats</strong> – Make the sauce without ground turkey and make meatballs instead. You can also shred a rotisserie chicken and stir that in after making the sauce.</li>
<li><strong>Cheese</strong> – While parmesan cheese is a classic addition to Italian spaghetti, you can also try mozzarella cheese for extra cheesy spaghetti.</li>
</ol>
<h2 class="wp-block-heading">How To Cook Spaghetti</h2>
<p>Cook your package of spaghetti according to the package directions. However. you’ll need to add salt to the water for the best overall flavor.</p>
<p><strong>DO NOT BREAK THE SPAGHETTI!</strong><br />
If your spaghetti is larger than your pot, put the pasta into the pot, and then, as it softens, use a wooden spoon to push the ends into the water. It doesn’t take long for the pasta to soften enough to be able to do this.</p>
<h2 class="wp-block-heading">Gluten Pasta Vs. Gluten-Free Pasta</h2>
<p>The type of pasta you use will require different treatment. Wheat pasta is treated slightly differently than gluten-free pasta.</p>
<h2 class="wp-block-heading">About The Ingredients For This Spaghetti Recipe</h2>
<p><strong>Extra virgin olive oil</strong> – Avocado oil is also a great choice for this recipe.</p>
<p><strong>Red onion</strong> – Chop small for the best overall texture.</p>
<p><strong>Ground turkey</strong> – Or lean, ground beef.</p>
<p><strong>Italian seasoning</strong> – You can use store-bought or homemade Italian seasoning.</p>
<p><strong>Garlic granules</strong> – Or use 6 cloves of garlic. Mince them or press them. You can use garlic powder, too.</p>
<p><strong>Canned tomato paste</strong> – No sugar added.</p>
<p><strong>Canned crushed tomatoes</strong> – No sugar added.</p>
<p><strong>Coconut aminos</strong> – Or soy sauce.</p>
<p><strong>Balsamic vinegar</strong> – Use the regular stuff, nothing flavored.</p>
<p><strong>Pure maple syrup</strong> – Use the real stuff. Not pancake syrup.</p>
<p><strong>Red pepper flakes</strong> – Adjust to taste or omit to avoid spiciness.</p>
<p><strong>Salt</strong></p>
<p><strong>Ground black pepper</strong></p>
<p><strong>Vegetable broth</strong> – Or chicken broth, no sugar added</p>
<p><strong>Fresh, chopped basil leaves</strong> – Or use chopped, fresh parsley. Stir it in at the very end, or use fresh for garnish.</p>
<h2 class="wp-block-heading">How To Make This Spaghetti Recipe</h2>
<p>Cook the noodles to package directions in salted water.</p>
<figure class="wp-block-image"><source type="image/webp" /><img alt="Adding oil to a skillet." src="https://www.thegraciouspantry.com/quick-and-healthy-spaghetti-recipe/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="Adding oil to a skillet." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/spaghetti-recipe-step-7--1024x682.jpg" /></div>
</figure>
<p>Heat the olive oil in a large saucepan or pot over medium heat.</p>
<p>Add the finely chopped onion and sauté until it becomes translucent and a bit caramelized, about 5-6 minutes.</p>
<p>If you use fresh garlic, add the minced garlic to the skillet and sauté for another minute. Now add the ground turkey.</p>
<p>Add the dried spices and stir well to combine as you brown the meat.</p>
<p>Quickly stir in the tomato paste, making sure to distribute it well through the meat.</p>
<p>Pour in the diced tomatoes and stir well.</p>
<p>Now add the coconut aminos, balsamic vinegar, maple syrup, and crushed pepper flakes (if using). Stir well.</p>
<figure class="wp-block-image"><source type="image/webp" /><img alt="Broth added to spaghetti sauce in a skillet." src="https://www.thegraciouspantry.com/quick-and-healthy-spaghetti-recipe/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="Broth added to spaghetti sauce in a skillet." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/spaghetti-recipe-step-14--1024x682.jpg" /></div>
</figure>
<p>Add the broth to the sauce. You can add more or less as needed to create the consistency you want in the finished sauce.</p>
<p>Season the sauce with salt and pepper to taste. If the tomatoes are too acidic, you can add another tablespoon of maple syrup to balance the flavors.</p>
<p>Bring the sauce to a gentle simmer, then reduce the heat to low. Let the sauce simmer uncovered for about 20 minutes, stirring occasionally, allowing the flavors to meld and the sauce to thicken.</p>
<p>If it starts to dry out too much, add a little extra broth as needed. If you are adding fresh herbs, stir them in in the last 30 seconds of cooking.</p>
<figure class="wp-block-image"><source type="image/webp" /><img alt="Pasta added to spaghetti sauce in a skillet." src="https://www.thegraciouspantry.com/quick-and-healthy-spaghetti-recipe/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="Pasta added to spaghetti sauce in a skillet." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/spaghetti-recipe-step-17--1024x682.jpg" /></div>
</figure>
<p>Remove the sauce from the heat. Add the pasta to the skillet.</p>
<p>Toss well and serve with some parmesan cheese.</p>
<h2 class="wp-block-heading">Storing Homemade Spaghetti</h2>
<p>Store any leftovers in an airtight container and keep it in the fridge for up to three days.</p>
<h2 class="wp-block-heading">Freezing Spaghetti Sauce</h2>
<p>You can freeze the sauce but not the pasta. Leftover sauce can be frozen in portions for easy future use.</p>
<h2 class="wp-block-heading">How To Reheat Spaghetti</h2>
<p>The best way to reheat spaghetti is in the microwave. But if you need to reheat it on the stovetop, put it into a pot and add a splash of broth to keep things from burning. Stir constantly until warmed through.</p>
<h2 class="wp-block-heading">More Easy Spaghetti Recipes</h2>
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<div>
<div>
<div><source type="image/webp" /><img alt="An overhead view of a white plate with a nest of of spaghetti and a fork standing up in the pasta." src="https://www.thegraciouspantry.com/quick-and-healthy-spaghetti-recipe/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="An overhead view of a white plate with a nest of of spaghetti and a fork standing up in the pasta." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/spaghetti-recipe-v-1--500x500.jpg" /></div>
</div>
<div>
<div>
<ul>
<li>
<p>1 large pasta pot</p>
</li>
<li>
<p>1 Large Skillet</p>
</li>
</ul>
</div>
<div>
<div>
<ul>
<li><span>2</span> <span>tbsp.</span> <span>olive oil</span></li>
<li><span>1½</span> <span>cups</span> <span>chopped red onion</span></li>
<li><span>1</span> <span>lb.</span> <span>ground turkey</span> <span>(or lean ground beef)</span></li>
<li><span>2</span> <span>tbsp.</span> <span>Italian seasoning</span></li>
<li><span>2</span> <span>tbsp.</span> <span>garlic granules</span> <span>(or garlic powder – or 6 cloves of fresh, minced or pressed garlic)</span></li>
<li><span>6</span> <span>oz.</span> <span>can tomato paste</span> <span>(no sugar added)</span></li>
<li><span>28</span> <span>oz.</span> <span>can diced tomatoes</span> <span>(no sugar added)</span></li>
<li><span>2</span> <span>tbsp.</span> <span>coconut aminos</span> <span>(or soy sauce)</span></li>
<li><span>1</span> <span>tbsp.</span> <span>balsamic vinegar</span></li>
<li><span>1</span> <span>tbsp.</span> <span>pure maple syrup</span></li>
<li><span>¼</span> <span>tsp.</span> <span>crushed red pepper flakes</span> <span>(optional and adjustable)</span></li>
<li><span>1</span> <span>tsp.</span> <span>salt</span> <span>(or to taste)</span></li>
<li><span>1</span> <span>tsp.</span> <span>ground black pepper</span> <span>(or to taste)</span></li>
<li><span>1</span> <span>cup</span> <span>vegetable broth</span> <span>(or chicken broth – no sugar added)</span></li>
<li><span>fresh basil or Italian parsley</span> <span>for garnish</span></li>
</ul>
</div>
</div>
<div>
<div>
<ul>
<li>
<p><span>Cook the pasta to package directions in salted water.</span></p>
</li>
<li>
<p><span>Heat the olive oil in a large saucepan or pot over medium heat.</span></p>
</li>
<li>
<p><span>Add the finely chopped onion and sauté until it becomes translucent and a bit caramelized, about 5-6 minutes.</span></p>
</li>
<li>
<p><span>If you use fresh garlic, add the minced garlic to the skillet and sauté for another minute. Now add the ground turkey.</span></p>
</li>
<li>
<p><span>Add the dried spices and stir well to combine as you brown the meat.</span></p>
</li>
<li>
<p><span>Quickly stir in the tomato paste, making sure to distribute it well through the meat.</span></p>
</li>
<li>
<p><span>Pour in the diced tomatoes and stir well.</span></p>
</li>
<li>
<p><span>Now add the coconut aminos, balsamic vinegar, maple syrup, and crushed pepper flakes (if using). Stir well.</span></p>
</li>
<li>
<p><span>Add the broth to the sauce. You can add more or less as needed to create the consistency you want in the finished sauce.</span></p>
</li>
<li>
<p><span>Season the sauce with salt and pepper to taste. If the tomatoes are too acidic, you can add another tablespoon of maple syrup to balance the flavors.</span></p>
</li>
<li>
<div><span>Bring the sauce to a gentle simmer, then reduce the heat to low. Let the sauce simmer uncovered for about 20 minutes, stirring occasionally, allowing the flavors to meld and the sauce to thicken.</span><span>If it starts to dry out too much, add a little extra broth as needed. If you are adding fresh herbs, stir them in in the last 30 seconds of cooking.</span></div>
</li>
<li>
<p><span>Remove the sauce from the heat. Add the pasta to the skillet.</span></p>
</li>
<li>
<p><span>Toss well and serve with some parmesan cheese.</span></p>
</li>
</ul>
</div>
</div>
<div>
<p><span><em>Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.</em></span></p>
</div>
<p><span><span>Serving:</span> <span>0.25</span><span>the recipe</span></span> <span>|</span> <span><span>Calories:</span> <span>330</span><span>kcal</span></span> <span>|</span> <span><span>Carbohydrates:</span> <span>33</span><span>g</span></span> <span>|</span> <span><span>Protein:</span> <span>32</span><span>g</span></span> <span>|</span> <span><span>Fat:</span> <span>10</span><span>g</span></span> <span>|</span> <span><span>Saturated Fat:</span> <span>2</span><span>g</span></span> <span>|</span> <span><span>Polyunsaturated Fat:</span> <span>2</span><span>g</span></span> <span>|</span> <span><span>Monounsaturated Fat:</span> <span>6</span><span>g</span></span> <span>|</span> <span><span>Trans Fat:</span> <span>0.02</span><span>g</span></span> <span>|</span> <span><span>Cholesterol:</span> <span>62</span><span>mg</span></span> <span>|</span> <span><span>Sodium:</span> <span>1673</span><span>mg</span></span> <span>|</span> <span><span>Potassium:</span> <span>1331</span><span>mg</span></span> <span>|</span> <span><span>Fiber:</span> <span>6</span><span>g</span></span> <span>|</span> <span><span>Sugar:</span> <span>17</span><span>g</span></span> <span>|</span> <span><span>Vitamin A:</span> <span>1118</span><span>IU</span></span> <span>|</span> <span><span>Vitamin C:</span> <span>32</span><span>mg</span></span> <span>|</span> <span><span>Calcium:</span> <span>147</span><span>mg</span></span> <span>|</span> <span><span>Iron:</span> <span>5</span><span>mg</span></span></p>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
<br />
<br />
from https://ift.tt/cDOoI6M</div>
Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-23363865422540568122024-01-13T08:49:00.001-08:002024-01-13T08:49:08.271-08:00Semaglutide, Psoriasis, Magnesium Supplementation | THRR175<div>
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<hr />
<h2><span><strong>News Topic:</strong></span></h2>
<p><strong><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357957/">Too Late and Not Enough: School Year Sleep Duration, Timing, and Circadian Misalignment Are Associated with Reduced Insulin Sensitivity in Adolescents with Overweight/Obesity</a></strong></p>
<h2><span><strong>Show Notes:</strong></span></h2>
<p><strong><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8016365/">Effect of Very-Low-Calorie Ketogenic Diet on Psoriasis Patients: A Nuclear Magnetic Resonance-Based Metabolomic Study</a></strong></p>
<p><strong><a href="https://www.medicalnewstoday.com/articles/316890">Gluten free</a></strong></p>
<p><strong><a href="https://www.dietvsdisease.org/psoriasis-treatment-diet/#:~:text=Patient%20testimonials%20suggest%20that%20the,reported%20to%20worsen%20psoriasis%20symptoms.">AIP</a></strong></p>
<p><strong><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8736331/#:~:text=Semaglutide%20improves%20the%20efficiency%20of,as%20postprandial%20glucose%20%5B26%5D.">Semaglutide, a glucagon like peptide-1 receptor agonist with cardiovascular benefits for management of type 2 diabetes</a></strong></p>
<p><strong><a href="https://info.nydig.com/hubfs/2023-Stone-Ridge-Investor-Letter.pdf">Stone Ridge Investor letter </a></strong></p>
<hr />
<h2><strong>Questions: </strong></h2>
<p> </p>
<p><b>Magnesium Supplementation</b></p>
<p><span>Charles writes</span></p>
<p><span>Hi Robb and Nikki, I have a question about Magnesium intake. For years I’ve supplemented 400 mg of Mg nightly based on Rhonda Patrick’s recommendation. I always use a highly bioavailable form (e.g. Glycinate or Malate). Recently I’ve had some discussions with people online who brought to my attention that supplemental Mg *at best* provides like 15% elemental Mg (i.e. a 400 mg supplement gives you 50-60 mg Magnesium). I thought this was fine since I eat a paleo diet rich in fruits and vegetables, which presumably provide a few hundred milligrams of Mg, and I supplement LMNT; but some argue that with our modern soil situation plus anti-nutrients in other foods (not sure if that applies to Paleo people) means that our dietary Mg intake is effectively zero.</span></p>
<p><span>My questions:</span></p>
<p><span>1) Can you get most of your Mg from food in a reasonably simple Paleo diet?</span></p>
<p><span>2) If supplementing, is 400 mg (The Rhonda Patrick recommendation; 50 mg elemental) Mg enough if you do (1)?</span></p>
<p><span>3) Can you supplement hundreds of milligrams of elemental Mg without shitting your pants?</span></p>
<p><span>Keep up the good work.</span></p>
<p><span>Charles</span></p>
<p> </p>
<p><b>Psoriasis</b></p>
<p><span>Steve writes: </span></p>
<p><span>Any evidence on any particular dietary solutions to help with psoriasis? I turned 50 and it hit me, mainly my right hand and right foot. Makes lifting difficult. Chalk, Wash, leather up with doc spartan and repeat. I am on a medication, lowest dose. Prefer not to use meds at all, it helps, keeps the tearing pain to an acceptable level to keep moving forward.</span></p>
<p> </p>
<p><b>Semaglutide</b></p>
<p><span>Trevor writes: </span></p>
<p><span>What’s the deal with semaglutide? I’ve read that it slows down stomach emptying, but wonder what the health risks might be?</span></p>
<p><span>I have a family member who legitimately needs to lose about 100 pounds. They have some orthopedic and neurological issues that make exercise pretty difficult right now. Some version of semaglutide seems pretty appealing right now, if just to get the weight loss ball rolling.</span></p>
<p><span>Thanks to you both for your podcast.</span></p>
<p> </p>
<h2>Sponsor:</h2>
<p>The Healthy Rebellion Radio is sponsored by our electrolyte company, <a href="http://drinklmnt.com/robb"><strong>LMNT</strong></a>.<br />
Proper hydration is more than just drinking water. You need electrolytes too! Check out The Healthy Rebellion Radio sponsor <a href="http://drinklmnt.com/robb"><strong>LMNT</strong></a> for grab-and-go electrolyte packets to keep you at your peak! They give you all the electrolytes want, none of the stuff you don’t. <a href="http://drinklmnt.com/robb"><strong>Click here to get your LMNT electrolytes</strong></a></p>
<h2><strong>Transcript:<br /></strong></h2>
<p>Coming soon…</p>
<p> </p>
<p> </p>
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Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-85310756434442415202024-01-11T04:49:00.001-08:002024-01-11T04:49:40.153-08:0010 Best Greens For Smoothies<div>
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<p><em>Uncover the best greens for smoothies – from collard greens to baby spinach. Elevate your health with nutrient-packed, deliciously green smoothies.</em></p>
<h4>I don’t know if green smoothies will ever go out of style! 😉</h4>
<p>Remember when in the late 00’s they were lovingly called “Green Monsters?” </p>
<p>Thomas and I both enjoy green smoothies multiple times per week as they are such an easy <a rel="follow noopener noreferrer" href="https://www.katheats.com/5-ways-to-sneak-in-greens">way to get in greens</a>. I always put greens into my kids’ smoothies too. Just enough not to turn the whole thing green, and always baby spinach because it’s the easy to hide the flavor (more on that below!) </p>
<p>There is a good reason why greens are so popular in smoothies – you most always can not taste them when they are blended with all of the other ingredients (like milk, frozen fruit, nut butter, protein, and the like) and you don’t have to do all the chewing that some of the heartier greens require. </p>
<p>Leafy greens are the cornerstone of any green smoothie, packing a nutritional punch that supports overall health and wellbeing. They are rich in vitamins A, C, and K, as well as minerals like iron and calcium, contributing to improved immunity, bone health, and skin vitality. They add fiber and micronutrients while being low in calories. </p>
<p>Today’s post is a roundup of the best greens for smoothies—those that seamlessly blend into your smoothies, enhancing both their nutritional content and your overall wellbeing. </p>
<p><source type="image/webp" /><img alt="Best Greens For Smoothies" src="https://www.katheats.com/best-greens-for-smoothies" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="Best Greens For Smoothies" src="https://www.katheats.com/wp-content/uploads/2023/12/MintSmoothies-STEP1.jpg" /></div>
<h2>10 Best Greens For Smoothies</h2>
<p>Consider the following list of the most nutrient-dense greens when making your next green smoothie. While I don’t think you need to run out and buy beet greens, you never know when you’ll have some of these leftover from a recipe in the fridge, in your CSA box, or when your neighbor offers you extras. Be bold and give them a mix into your favorite smoothie!</p>
<p>Note: go easy at first in case you find them too overpowering. I’ve found that a chocolate protein powder is a little stronger and helps mask the greens flavor in anything on the stronger side. </p>
<h4>1. Collard Greens</h4>
<p>With their robust flavor and sturdy texture, collard greens are rich in vitamins A, C, and K, as well as fiber. Collard greens add a nutritional punch without overpowering the taste. I love the glasses this <a rel="noopener" href="https://www.liveeatlearn.com/collard-green-smoothie/" target="_blank">collard greens smoothie recipe</a> is served in. </p>
<h4>2. Beet Greens</h4>
<p>Often overlooked, beet greens are a hidden gem in the world of leafy greens. Packed with iron, magnesium, and potassium, beet greens bring a slightly earthy taste that pairs well with sweet fruits in a smoothie. This <a rel="noopener" href="https://www.blenderbabes.com/lifestyle-diet/dairy-free/beet-you-never-thought-youd-eat-your-greens-smoothie/" target="_blank">beet greens smoothie recipe</a> is pink from berries but gives off beet vibes!</p>
<h4>3. Baby Spinach</h4>
<p>With a very mild taste and high water content, baby spinach is perfect for those new to veggie smoothies. It blends seamlessly, adding a boost of iron, folate, and antioxidants without dominating the flavor profile. </p>
<h4>4. Swiss Chard</h4>
<p>With its colorful stems and tender leaves, Swiss chard is both visually appealing and nutritious. It’s rich in vitamins A, K, and C, as well as magnesium and potassium. This <a rel="noopener" href="https://itsavegworldafterall.com/swiss-chard-smoothie/" target="_blank">swiss chard smoothie</a> is mixed with tropical fruits. </p>
<h4>5. Kale</h4>
<p>Curly kale or Lactino kale, your choice! Incorporating kale into your smoothies adds vitamins A, C, and K, along with potent antioxidants, fiber for digestive health, and the potential to support heart health and reduce inflammation. I can’t think of anything healthier than this <a rel="noopener" href="https://feelgoodfoodie.net/recipe/heart-healthy-green-kale-smoothie/" target="_blank">detox kale smoothie</a> : ) </p>
<h4>6. Dandelion Greens</h4>
<p>While somewhat unconventional for smoothies, dandelion greens offer health benefits like digestion support. Here’s a <a rel="noopener" href="https://www.wholesomelicious.com/dandelion-green-smoothie/" target="_blank">Dandelion Greens Smoothie recipe</a>!</p>
<h4>7. Mint</h4>
<p>Don’t forget about the herbs! They have good nutrition too. And if you have mint in your herb garden, be sure to make this <a rel="follow noopener noreferrer" href="https://www.katheats.com/mint-smoothie-recipe">Mint Smoothie.</a> Mint comes with iron, vitamin A, Manganese, and folate. </p>
<h4>8. Basil</h4>
<p>Similarly, basil is delicious in a smoothie! Think a watermelon or summery blend with basil mixed in. Herbs are also a great source of antioxidants that fight against free radicals in the body. Check out this <a rel="noopener" href="https://riseshinecook.ca/breakfast/tropical-pineapple-basil-green-smoothie/" target="_blank">tropical basil smoothie recipe</a>!</p>
<h4>9. Romaine Lettuce</h4>
<p>Typically we think about the heartier greens for smoothies, but romaine lettuce has a high water content and is very refreshing blended up. Romaine is high in minerals, such as calcium, phosphorous, magnesium, and potassium along with vitamin C, vitamin K, and folate. This <a rel="noopener" href="https://realfoodwholelife.com/recipes/lettuce-smoothie/" target="_blank">5-Minute Lettuce Smoothie</a> looks so healthy!</p>
<h4>10. Arugula</h4>
<p>For the adventurous eater, arugula is one of the more flavor-packed greens. But if you tend to like spicy and savory flavors, give an arugula smoothie a try! Here is a recipe for an <a rel="noopener" href="https://www.breesveganlife.com/arugula-smoothie/" target="_blank">arugula smoothie with pineapple and mango</a>. </p>
<p><strong>RD Tip: Add Healthy Fats</strong></p>
<p>To elevate your veggie smoothie game, consider incorporating healthy fats. While fruits and vegetables contribute vitamins and minerals, healthy fats enhance the absorption of these nutrients and provide sustained energy. For a creamy texture and added nutritional benefits, try adding nut butter and/or avocado.</p>
<h3>AG1 by Athletic Greens</h3>
<p>Another way I’ve been sneaking greens in is with <a rel="noopener" href="https://athleticgreens.sjv.io/Vm2Zb6" target="_blank">AG1</a> (<em>affiliate link</em>). While I like it plain with water (it tastes a bit like apple juice), I love it in a smoothie an an all-in-one breakfast. Thomas and I have both been having an <a rel="nofollow sponsored noopener" href="https://track.revoffers.com/aff_c?offer_id=357&aff_id=7647" target="_blank">AG1</a> smoothie weekday mornings since the fall. </p>
<h4>Our AG1 Smoothie Recipe (serves 2)</h4>
<p>This smoothie has over 20 grams of protein, 6 grams of fiber, 20 grams of mostly healthy fats, and about 450 calories. It will keep me full all morning.</p>
<p><img alt="" src="https://www.katheats.com/best-greens-for-smoothies" class="wp-image-201621" /></p>
<div class="feedlyNoScript"><img alt="" src="https://www.katheats.com/wp-content/uploads/2024/01/Lately-11.16-58-scaled-1-scaled.webp" class="wp-image-201621" /></div>
<h4>How To Add Greens To Smoothies</h4>
<ul>
<li><strong>Wash Thoroughly:</strong> Before adding them to the blender, ensure your greens are clean; wash them thoroughly to remove any dirt.</li>
<li><strong>Remove Stems:</strong> Depending on the greens (like kale and collard greens), you’ll want to remove tough stems to improve the texture of your smoothie.</li>
<li><strong>Use Sweet Fruits: </strong>To balance the earthy notes of leafy greens and add natural sweetness, incorporate sweet frozen fruits, like mango and pineapple, into your veggie smoothies.</li>
<li><strong>Fresh or Frozen:</strong> If you don’t have fresh greens, frozen greens work well in smoothies too.</li>
</ul>
<h3>Green Smoothie Recipes</h3>
<p>You may also enjoy:</p>
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from Kath Eats https://ift.tt/bdBkAJ2</div>
Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-22424017798070609442024-01-10T22:49:00.001-08:002024-01-10T22:49:05.009-08:00Roasted Butternut Squash Recipe With Delicious Herbs And Spices<div>
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<p><strong>This oven-roasted butternut squash makes a simple side dish for almost any main course, especially in the fall and winter months. It’s soothing, comforting, and delicious.</strong></p>
<p>This roasted or baked butternut squash recipe is a straightforward, easy recipe I learned to make in Germany. The family for whom I was an au pair was focused on clean eating, even though they didn’t know to call it that. Much of the food in their house was grown in their yard or purchased at an organic and biodynamic store.</p>
<p>Going out to eat was a once-a-year event, and nothing (and I do mean nothing) processed ever entered the house.</p>
<p>They didn’t do it because of dieting; it was simply about health and wellbeing. They wanted to raise healthy kids, so they ate healthy. It was as simple as that.</p>
<p>They typically served this with a whole grain and maybe a sausage or other meat. This dish would even be great with some salmon or steak.</p>
<p>I could eat this all by itself with no problem. It makes a great side dish to just about any fall or winter meal and is very filling. The mix of herbs brings out the flavor of the squash.</p>
<h2 class="wp-block-heading">How To Cut Butternut Squash</h2>
<h3 class="wp-block-heading">1. Peel The Squash</h3>
<p>Butternut squash is easiest to peel with a Y-peeler because you can peel in a back-and-forth motion instead of in just one direction. It makes peeling them much easier. Either way, make sure you use a sharp vegetable peeler. Dull blades are not safe blades.</p>
<p>Make sure you peel the white layer just under the skin. You want to see the color of the squash meat. If it looks white-ish, you need to take more off. Leaving on that white layer will give the squash a bitter flavor.</p>
<h3 class="wp-block-heading">2. Cut The Ends</h3>
<p>Cut off just enough of the top and bottom to remove the inedible parts.</p>
<h3 class="wp-block-heading">3. Cut The Squash In Half</h3>
<p>Cut the squash in half lengthwise on a sturdy cutting board and using a sharp chef’s knife.</p>
<h3 class="wp-block-heading">4. Scoop The Seeds</h3>
<p>Scoop out the seed. Taking out the seeds is simplest and cleanest with a cookie scoop, but you can use whatever you have handy.</p>
<h3 class="wp-block-heading">5. Slice The Squash</h3>
<p>Turn the squash, cut side down, and slice into half-inch thick slices. You can bake them this way or take it a step further and “cube” them.</p>
<h3 class="wp-block-heading">6. Cube The Squash</h3>
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<h4 class="wp-block-heading">The Top Half Slices</h4>
<figure class="wp-block-image"><source type="image/webp" /><img alt="A slice of butternut squash cut into cubes and laying on a cutting board." src="https://www.thegraciouspantry.com/clean-eating-herb-baked-butternut-squash-recipe/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="A slice of butternut squash cut into cubes and laying on a cutting board." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/roasted-butternut-squash-step-9--1024x682.jpg" /></div>
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<h4 class="wp-block-heading">The Bottom Half Slices</h4>
<figure class="wp-block-image"><source type="image/webp" /><img alt="A half circle slice of butternut squash sliced on a cutting board." src="https://www.thegraciouspantry.com/clean-eating-herb-baked-butternut-squash-recipe/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="A half circle slice of butternut squash sliced on a cutting board." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/roasted-butternut-squash-step-10--1024x682.jpg" /></div>
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<p>Cut the slices into half-inch “cubes.” I use that term lightly because the area around the seeds turns out more like triangles than cubes. Just do your best to cut them all about the same size so they cook evenly.</p>
<h2 class="wp-block-heading">How To Roast Butternut Squash</h2>
<p>They get the best “crust” on them if you do <em>not</em> use parchment. The direct contact with the metal sheet pan does a better job of roasting the squash. Cleanup is easy if you soak the pans before cleaning them.</p>
<h2 class="wp-block-heading">Easy Healthy Butternut Squash Variations</h2>
<p>If this particular blend of spices doesn’t do it for you, there are other variations you can try with roasted butternut squash.</p>
<p>Combine all the ingredients in a mixing bowl, toss with the cubed butternut squash, then bake according to the directions below.<br />
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Feel free to adjust any measurements to taste.</p>
<ol>
<li><strong>Maple Cinnamon Glaze</strong>d <strong>Roasted Butternut Squash</strong>
<ul>
<li>¼ cup pure maple syrup</li>
<li>1 teaspoon ground cinnamon</li>
<li>¼ teaspoon ground nutmeg</li>
<li>A pinch of cayenne pepper (adjust to taste)<br /></li>
</ul>
</li>
<li><strong>Garlic Herb Butter</strong> <strong>Roasted Butternut Squash</strong>
<ul>
<li>½ cup melted butter</li>
<li>4 cloves garlic, minced</li>
<li>1 tablespoon fresh thyme leaves (or 1 teaspoon dried)</li>
<li>1 tablespoon fresh rosemary, finely chopped (or 1 teaspoon dried)</li>
<li>Zest of 1 lemon<br /></li>
</ul>
</li>
<li><strong>Curry Spice</strong> <strong>Roasted Butternut Squash</strong>
<ul>
<li>2 tablespoons curry powder</li>
<li>1 teaspoon ground cumin</li>
<li>1 teaspoon ground coriander</li>
<li>½ teaspoon ground turmeric</li>
<li>½ teaspoon paprika<br /></li>
</ul>
</li>
<li><strong>Rosemary and Parmesan</strong> <strong>Roasted Butternut Squash</strong>
<ul>
<li>¼ cup olive oil</li>
<li>2 tablespoons minced fresh rosemary</li>
<li>¼ cup grated Parmesan cheese</li>
<li>Salt and pepper to taste</li>
</ul>
</li>
</ol>
<h2 class="wp-block-heading">Can I Make Roasted Butternut Squash In An Air Fryer?</h2>
<p>You absolutely can. It’s quite good made that way.</p>
<p>Follow the instructions below, but instead of putting the seasoned squash on a baking pan, put a single layer of squash in your air fryer basket.</p>
<p>Note that you will need to make several batches because you will only fit some of the squash in the basket.</p>
<p>Cook at 400 F. for 20 minutes. After that, roast them in 1 to 2-minute intervals if you want them cooked further. Make sure to stir at least once through the cooking process.</p>
<h2 class="wp-block-heading">What To Serve Roasted Butternut Squash With</h2>
<p>While this list is far from all-inclusive, here are a few ideas for what to serve this roasted butternut squash with.</p>
<ol>
<li>Grilled Chicken Breast</li>
<li>Quinoa Salad</li>
<li>Roast Pork Tenderloin</li>
<li>Sautéed Kale or Spinach</li>
<li>Wild Rice Pilaf</li>
<li>Salmon Fillets</li>
<li>Mushroom Risotto</li>
<li>Mixed Greens Salad</li>
<li>Pasta Dish</li>
<li>Turkey Roast</li>
</ol>
<h2 class="wp-block-heading">About The Ingredients</h2>
<p><strong>Butternut squash</strong> – Choose a firm squash with good color.</p>
<p><strong>Extra Virgin Olive oil</strong> – You can use any oil you prefer. For roasting, good choices are avocado oil or virgin coconut oil.</p>
<p><strong>Garlic granules</strong> – You can also use garlic powder. Avoid garlic salt.</p>
<p><strong>Dried marjoram</strong></p>
<p><strong>Dried parsley</strong></p>
<p><strong>Onion granules</strong> – You can also use onion powder.</p>
<p><strong>Salt</strong></p>
<p><strong>Ground black pepper</strong></p>
<h2 class="wp-block-heading">How To Make Roasted Butternut Squash With Delicious Herbs</h2>
<p>Preheat your oven to 425 F. Peel, scoop, and cube the butternut squash as instructed above and transfer it to a large mixing bowl.</p>
<p>Combine the squash and remaining ingredients in a large mixing bowl and toss well to coat the squash in oil and spices.</p>
<p>Transfer the butternut squash cubes to a large baking sheet or two smaller baking sheets and make sure they are in a single layer.</p>
<p>Stir at least once halfway through the roasting process. Several times is better.</p>
<p>Bake until tender in the center and golden brown, and caramelized on the outsides. (about 35-45 minutes).</p>
<p>Let cool a bit and serve.</p>
<h2 class="wp-block-heading">How To Store Leftovers</h2>
<p>Keep the roasted squash in an airtight container in the fridge for up to 5 days.</p>
<h2 class="wp-block-heading">How To Freeze Roasted Butternut Squash</h2>
<p>You can freeze this, but the texture will change slightly. Once you have frozen and thawed this, you’ll want to toss this in with other things such as quinoa salad, rice salad, or a green salad.</p>
<h2 class="wp-block-heading">How To Reheat Roasted Butternut Squash</h2>
<p>This dish reheats well in a microwave, or you can briefly reheat it in the oven at 350 F. until warmed through. I recommend reheating this with a layer of parchment paper on the pan. Keep an eye on it and stir it frequently so you don’t burn the squash.</p>
<h2 class="wp-block-heading">More Butternut Squash Recipes</h2>
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<li><span>4</span> <span>lb.</span> <span>butternut squash</span> <span>(any size)</span></li>
<li><span>¼</span> <span>cup</span> <span>olive oil</span></li>
<li><span>1</span> <span>tbsp.</span> <span>garlic powder</span></li>
<li><span>1</span> <span>tbsp.</span> <span>marjoram</span></li>
<li><span>1</span> <span>tbsp.</span> <span>parsley</span></li>
<li><span>1</span> <span>tbsp.</span> <span>onion powder</span></li>
<li><span>salt and pepper</span> <span>to taste at serving</span></li>
</ul>
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<p><span><em>Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.</em></span></p>
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<p><span><span>Serving:</span> <span>1</span><span>cup (approximate)</span></span> <span>|</span> <span><span>Calories:</span> <span>135</span><span>kcal</span></span> <span>|</span> <span><span>Carbohydrates:</span> <span>22</span><span>g</span></span> <span>|</span> <span><span>Protein:</span> <span>2</span><span>g</span></span> <span>|</span> <span><span>Fat:</span> <span>6</span><span>g</span></span> <span>|</span> <span><span>Saturated Fat:</span> <span>1</span><span>g</span></span> <span>|</span> <span><span>Polyunsaturated Fat:</span> <span>1</span><span>g</span></span> <span>|</span> <span><span>Monounsaturated Fat:</span> <span>4</span><span>g</span></span> <span>|</span> <span><span>Sodium:</span> <span>9</span><span>mg</span></span> <span>|</span> <span><span>Potassium:</span> <span>660</span><span>mg</span></span> <span>|</span> <span><span>Fiber:</span> <span>4</span><span>g</span></span> <span>|</span> <span><span>Sugar:</span> <span>4</span><span>g</span></span> <span>|</span> <span><span>Vitamin A:</span> <span>19337</span><span>IU</span></span> <span>|</span> <span><span>Vitamin C:</span> <span>39</span><span>mg</span></span> <span>|</span> <span><span>Calcium:</span> <span>95</span><span>mg</span></span> <span>|</span> <span><span>Iron:</span> <span>2</span><span>mg</span></span></p>
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<p><em>This recipe from the Gracious Pantry® archives, originally posted on 10/17/2009.</em></p>
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from https://ift.tt/Id4UWoa</div>
Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-17389646960118019512024-01-10T04:49:00.001-08:002024-01-10T04:49:50.882-08:00Mint Smoothie Recipe<div>
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<p><em>This mint smoothie recipe is cool and refreshing yet filling and nutrient-dense with protein, Greek yogurt, fresh spinach, and creamy banana. </em></p>
<h4>Why I Love Smoothies </h4>
<p>Smoothies stand out for their ability to pack a nutritional punch. They are a harmonious blend of wholesome ingredients, resulting in a drink that is both healthy and delicious. You can effortlessly integrate a variety of vitamins, minerals, and antioxidants into your diet, all while enjoying a refreshing and satisfying drink with a straw – the easiest way to eat breakfast!</p>
<p>Unlike shakes, which may include ice cream or lack in protein, smoothies often rely on natural sweetness from fruits, making them a healthier option. I almost always put some frozen bananas in mine to bring that perfect creamy texture. If you’re not a banana fan, avocado can give the same effect. If you’re feeling a shake vibe, add some chocolate chips and coconut whip to the top!</p>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/mint-smoothie-recipe" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2023/12/Mint-Smoothie10-683x1024.jpg" /></div>
<p>I think the best thing about smoothies is that you can blend in foods you might not normally want to chew for an easy-to-consume format. My favorite way to enjoy mint is in a mint julep! But that won’t work for breakfast (usually, haha) so rather than chew on mint leaves, they get blended up into this green smoothie packed with protein and healthy ingredients.</p>
<p>I came up with this recipe idea inspired by the Mint Cacao Smoothie from <a rel="nofollow noopener" href="https://dailyharvest.pxf.io/q4Okdy" target="_blank">Daily Harvest</a>. It’s one of my favorites, and I absolutely love the minty flavor. It pairs perfectly with baby spinach, so bring on the green on green! This Mint Smoothie recipe is not only easy to make but something off the well-beaten path of the typical berry smoothie.</p>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/mint-smoothie-recipe" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2023/12/Mint_Smoothie00005-1024x683.jpg" /></div>
<h2>Mint Smoothie Recipe</h2>
<p>Fresh mint leaves bring a unique twist to the classic green smoothie. The fresh flavor of mint adds a delightful cooling effect. If you don’t have fresh mint in your garden or the grocery store, you can also use a little more peppermint extract to get a similar flavor. Similarly, if you can’t find mint extract, just use a few more mint leaves.</p>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/mint-smoothie-recipe" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2023/12/Mint-Smoothie4-683x1024.jpg" /></div>
<p>Blended with the mint and baby spinach is vanilla Greek yogurt (you can also use plain) and some vanilla protein powder. I find all the vanilla flavor goes really well with the mint, but you can also try this with chocolate protein powder or leave it out altogether. </p>
<p>Make it dairy free by using almond milk and coconut milk yogurt. </p>
<h3>How to Make This Mint Smoothie</h3>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/mint-smoothie-recipe" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2023/12/MintSmoothies-INGREDIENTS-683x1024.jpg" /></div>
<h4>Ingredients</h4>
<ul>
<li>1/2 cup whole milk</li>
<li>1 frozen banana, sliced</li>
<li>2 tablespoons chopped fresh mint leaves, plus more for garnish</li>
<li>1 cup fresh baby spinach</li>
<li>1/4 cup vanilla Greek yogurt</li>
<li>1 scoop vanilla protein powder (I like <a rel="nofollow sponsored noopener" href="https://amzn.to/3P3h1I8" target="_blank">Tera’s Whey</a>)</li>
<li>1/2 teaspoon mint extract</li>
<li>Optional: mini chocolate chips and coconut whip for garnish</li>
</ul>
<h4>Instructions</h4>
<h5>Step 1: Add ingredients to the blender</h5>
<p>1. In a blender, combine milk, frozen banana, 2 tablespoons of chopped fresh mint leaves, spinach, yogurt, vanilla protein powder and mint extract.</p>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/mint-smoothie-recipe" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2023/12/MintSmoothies-STEP1-1024x683.jpg" /></div>
<h5>Step 2: Blend away</h5>
<p>2. Blend all the ingredients until smooth and creamy. You might need to use the blender’s plunger to ensure an even blend or add a bit more milk if you need to. </p>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/mint-smoothie-recipe" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2023/12/MintSmoothies-STEP2-683x1024.jpg" /></div>
<source type="image/webp" /><img alt="" src="https://www.katheats.com/mint-smoothie-recipe" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2023/12/MintSmoothies-STEP4-1024x683.jpg" /></div>
<h5>Step 3: Pour into glass</h5>
<p>3. Pour the mint smoothie into a glass. I love a mug with a handle so your hand doesn’t get cold! </p>
<h5>Step 4: Add garnishes</h5>
<p>4. Garnish with additional fresh mint leaves, chocolate chips, or coconut whip for a decorative touch. Enjoy!</p>
<h4>Adjust to Your Liking</h4>
<p>Feel free to adjust the thickness by adding more milk if desired. Customizing sweetness is easy—simply tweak the amount of banana or choose a sweetened protein powder.</p>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/mint-smoothie-recipe" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2023/12/Mint-Smoothie8-683x1024.jpg" /></div>
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<h2>Mint Smoothie Recipe</h2>
<p>This mint smoothie recipe is cool and refreshing yet filling and nutrient dense with protein, Greek yogurt, fresh spinach, and creamy banana. </p>
<div>
<div><span>Course</span> <span>Breakfast, Smoothie</span></div>
<div><span>Keyword</span> <span>baby spinach, banana, greek yogurt, mint</span></div>
</div>
<div>
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<ul>
<li><span>1/2</span> <span>cup</span> <span>whole milk</span></li>
<li><span>1</span> <span>frozen banana</span> <span>sliced into at least 2 pieces before freezing</span></li>
<li><span>2</span> <span>tablespoons</span> <span>chopped fresh mint leaves</span> <span>plus more for garnish</span></li>
<li><span>1</span> <span>cup</span> <span>fresh baby spinach</span></li>
<li><span>1/4</span> <span>cup</span> <span>vanilla Greek yogurt</span></li>
<li><span>1</span> <span>scoop vanilla protein powder</span></li>
<li><span>1/2</span> <span>teaspoon</span> <span>mint extract</span></li>
<li><span>Optional: mini chocolate chips and coconut whip for garnish</span></li>
</ul>
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<ul>
<li>
<p>In a blender, combine milk, frozen banana, 2 tablespoons of chopped fresh mint leaves, spinach, yogurt, vanilla protein powder and mint extract.</p>
</li>
<li>
<p>Blend all the ingredients until smooth and creamy.</p>
</li>
<li>
<p>Pour the mint smoothie into a glass.</p>
</li>
<li>
<p>Garnish with additional fresh mint leaves, chocolate chips, or coconut whip for a decorative touch. Enjoy!</p>
</li>
</ul>
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<h3>More Smoothie Ideas:</h3>
<p><source type="image/webp" /><img alt="Kath Younger blending purple berry smoothie in a Vitamix blender." src="https://www.katheats.com/mint-smoothie-recipe" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="Kath Younger blending purple berry smoothie in a Vitamix blender." src="https://www.katheats.com/wp-content/uploads/2020/11/KathSummer2020Photos0051.jpg" /></div>
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from Kath Eats https://ift.tt/Cqc9pMj</div>
Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-44601604084918701472024-01-09T13:49:00.001-08:002024-01-09T13:49:19.416-08:00Ep208: Understanding Burnout-Related Weight Loss Resistance With Megan Brynok, FDN-P<div>
<p>In this episode, Tina speaks with Megan Brynok, a Board Certified Holistic Health Practitioner, and an FDN Practitioner on the Carrots ‘N’ Cake coaching team. She discusses the importance of understanding your body better, especially in relation to stress, burnout, and weight loss.</p>
<p>Megan discusses:</p>
<ul>
<li>What motivated her to become a functional practitioner</li>
<li>Her personal experience with metabolic damage</li>
<li>How stress affects weight gain and weight loss resistance</li>
<li>What burnout feels like and its associated symptoms</li>
<li>What to do when the body stops responding to weight loss efforts</li>
<li>What burnout looks like on functional tests</li>
<li>Actionable steps to start improving your health now</li>
<li>Her advice for staying motivated when progress is slow</li>
<li>How to use cycle syncing to support your fitness goals</li>
</ul>
<p>Apply for functional testing & 1:1 coaching: <a rel="noopener nofollow" href="https://forms.gle/JT74yhBgxQZRQvgZA" target="_blank">https://forms.gle/JT74yhBgxQZRQvgZA</a></p>
<p>5 Why’s Exercise: <a rel="noopener nofollow" href="https://docs.google.com/document/d/1q9v0nwfE8APo4PCHCNWcUubSfXDG1v4rmPT-BROoZpI/edit?usp=sharing" target="_blank">https://docs.google.com/document/d/1q9v0nwfE8APo4PCHCNWcUubSfXDG1v4rmPT-BROoZpI/edit?usp=sharing</a></p>
<p>Cycle Syncing Masterclass: <a rel="noopener" href="https://programs.carrotsncake.com/offers/zo9eeghA" target="_blank">https://programs.carrotsncake.com/offers/zo9eeghA</a></p>
<p><span>Connect with Tina Haupert:<br /></span> <a href="https://carrotsncake.com/"><span>https://carrotsncake.com/</span></a><br />
<span>Facebook:</span> <a rel="nofollow noopener" href="https://www.facebook.com/carrotsncake" target="_blank"><span>Carrots ‘N’ Cake</span></a> <span><br /></span> <span>Instagram:</span> <a rel="nofollow noopener" href="https://www.instagram.com/carrotsncake" target="_blank"><span>carrotsncake</span></a> <span> </span><span><br /></span> <span>YouTube:</span> <a rel="nofollow noopener" href="https://www.youtube.com/user/carrotsncake" target="_blank"><span>Tina Haupert</span></a> <span> </span><span><br /></span> <span>Pinterest:</span> <a rel="nofollow noopener" href="https://www.pinterest.com/carrotsncake/" target="_blank"><span>Carrots ‘N’ Cake Hormone Testing & Nutrition Coaching</span></a> <span> </span></p>
<p>About Tina Haupert:</p>
<p>Tina Haupert is the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P).</p>
<p>Tina and her team use functional testing and a personalized approach to nutrition to help women find balance within their diets while achieving their body composition goals.</p>
<p>Connect with Megan:<br />
Instagram: <a rel="noopener nofollow" href="https://www.instagram.com/meganjoy_wellness/" target="_blank">https://www.instagram.com/meganjoy_wellness/</a> </p>
<p>About Megan Brynok:</p>
<p>Megan Joy Brynok is a Board Certified Holistic Health Practitioner, Functional Diagnostic Nutrition Practitioner, and Founder of “Her Lifestyle Medicine”, where she specializes in hormones, gut health, and metabolic health. She has been a passionate advocate in the health, fitness, and medical space since 2011 serving patients and clients with experience in nursing, ultrasound, personal training, health & nutrition coaching, being on a clinical advisory board to support other practitioners, and even years of bikini bodybuilding competitions.</p>
<p>Megan’s mission is based in educating and empowering other health-conscious women to take their power back and take control of their health,</p>
<p>Megan has coupled her unique story of her own health struggles with her robust education, professional experiences, and her passion for empowering women to embark on what she feels is a necessary and revolutionary movement in women’s health.</p>
<p>As a sought-after health expert, her work can be seen in publications such as Authority Magazine, Thrive Global, Women’s Health Magazine, amongst many podcasts and virtual health summits.</p>
<p>The post <a rel="nofollow" href="https://carrotsncake.com/ep208-understanding-burnout-related-weight-loss-resistance-with-megan-brynok-fdn-p/">Ep208: Understanding Burnout-Related Weight Loss Resistance With Megan Brynok, FDN-P</a> appeared first on <a rel="nofollow" href="https://carrotsncake.com">Carrots 'N' Cake</a>.</p>
<br />
<br />
from Carrots 'N' Cake https://ift.tt/RnTjr5U</div>
Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-40763959050182845392024-01-09T04:49:00.001-08:002024-01-09T04:49:40.607-08:00How To Make An Acai Bowl<div>
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<p><em>Creating a delicious açaí bowl is easy and customizable. Here are tips on how to make an acai bowl, with simple step-by-step instructions, that can be tailored to your taste. </em></p>
<h3>It’s smoothie week!</h3>
<p>You know I love a <a rel="follow noopener noreferrer" href="https://www.katheats.com/kaths-tribute-to-oatmeal/smoothie-in-a-bowl">smoothie in a bowl</a> (and <a rel="follow noopener noreferrer" href="https://www.katheats.com/overnightoats">overnight oats</a> as a “doughy” smoothie bowl), and that I have a ton of <a rel="follow noopener noreferrer" href="https://www.katheats.com/category/recipes/smoothie-recipes">smoothie recipes</a> on KERF! They are both an easy way to get in a ton of nutrients in and an easy-to-digest meal. Smoothie bowls are a great way to get a head start on your nutrition when they are the first meal of your day. </p>
<h2>How To Make An Acai Bowl</h2>
<p>I believe açaí bowls were some of the very first smoothie bowls to go mainstream (maybe followed by the popular Green Monster smoothies?!). They have a great thick, frozen texture and are packed with antioxidants from açaí fruit. I’ve seen them more on the west coast when I’ve traveled, like this one from <a rel="follow noopener noreferrer" href="https://www.katheats.com/san-diego-the-over-21-version">Juice Wave in San Diego.</a> Look at that peanut butter swirl!</p>
<p><img src="https://www.katheats.com/how-to-make-an-acai-bowl" /></p>
<div class="feedlyNoScript"><img src="https://www.katheats.com/wp-content/uploads/2018/08/29.jpg" /></div>
<p>As seen above with all the berries and hemp seeds, açaí bowls are also known for their decorative toppings from fresh fruit to granola to seeds to coconut flakes. I took a stab at a <a rel="follow noopener noreferrer" href="https://www.katheats.com/mermaid-smoothie-bowl">decorated Mermaid bowl</a> a few years ago!</p>
<p><img src="https://www.katheats.com/how-to-make-an-acai-bowl" /></p>
<div class="feedlyNoScript"><img src="https://www.katheats.com/wp-content/uploads/2018/07/QuakerMermaidBowl-9-of-11.jpg" /></div>
<p>If you don’t have access to açaí, you can use any frozen berry you do have. The more purple the better!</p>
<p>Here’s how you can make a customizable, nutritious, and delicious açaí smoothie bowl at home. </p>
<h3>What Is An Acai Bowl?</h3>
<p><em><strong>Açaí: The correct pronunciation is ah-sah-EE.</strong></em></p>
<p>An açaí bowl is a popular and nutritious dish made from the açaí berry, a fruit native to Central and South America, particularly the <a rel="nofollow sponsored noopener" href="https://www.amazon.com/shop/katheats" target="_blank">Amazon</a> rainforest. The açaí berry is known for its dark purple color and health benefits. It is rich in antioxidants, fiber, healthy fats, and various vitamins and minerals.</p>
<h3>How To Make Acai Bowl At Home</h3>
<p>To make an açaí bowl, frozen açaí puree (or powder) is blended with other fruits and liquids to create a thick, smoothie-like base. The mixture is then poured into a bowl and topped with an assortment of toppings, such as granola, fresh fruits, nuts, seeds, coconut flakes, and honey. The result is a visually appealing and delicious bowl that offers a blend of flavors, textures, and nutritional benefits.</p>
<p><source type="image/webp" /><img alt="How To Make An Acai Bowl // acai bowl ingredients" src="https://www.katheats.com/how-to-make-an-acai-bowl" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="How To Make An Acai Bowl // acai bowl ingredients" src="https://www.katheats.com/wp-content/uploads/2023/08/VBX3wIzg.jpeg" /></div>
<h3>Acai Berry Smoothie Bowl Recipe</h3>
<h4>Ingredients</h4>
<ul>
<li>2 frozen bananas</li>
<li>1/4 cup açaí powder</li>
<li>1 cup frozen strawberries</li>
<li>1/2 cup frozen blueberries</li>
<li>2 Tbsp maple syrup</li>
<li>1/4 cup Greek yogurt</li>
</ul>
<p>Toppings:</p>
<ul>
<li>1 Tbsp chia seeds</li>
<li>1 banana, sliced</li>
<li>1/4 cup diced mango</li>
<li>1/4 cup fresh blueberries</li>
<li>1 kiwi, sliced</li>
<li>2 Tbsp pumpkin seeds</li>
<li>coconut flakes (optional)</li>
</ul>
<h4>Instructions</h4>
<h5>Step 1</h5>
<p>In a food processor or high speed blender with a plunger (so you can get a thick texture), combine the frozen bananas, açaí powder, frozen strawberries, frozen blueberries, maple syrup, and Greek yogurt.</p>
<p><source type="image/webp" /><img alt="How To Make An Acai Bowl // pouring maple syrup into blender" src="https://www.katheats.com/how-to-make-an-acai-bowl" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="How To Make An Acai Bowl // pouring maple syrup into blender" src="https://www.katheats.com/wp-content/uploads/2023/08/cwTUFw7Q-scaled.jpeg" /></div>
<h5>Step 2</h5>
<p>Blend the ingredients until smooth and well combined.</p>
<p><source type="image/webp" /><img alt="How To Make An Acai Bowl // overhead shot of acai bowl ingredients in blender" src="https://www.katheats.com/how-to-make-an-acai-bowl" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="How To Make An Acai Bowl // overhead shot of acai bowl ingredients in blender" src="https://www.katheats.com/wp-content/uploads/2023/08/FYGQZcTQ.jpeg" /></div>
<h5>Step 3</h5>
<p>Pour the smoothie into a bowl.</p>
<p><source type="image/webp" /><img alt="How To Make An Acai Bowl // blended acai bowl ingredients in blender" src="https://www.katheats.com/how-to-make-an-acai-bowl" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="How To Make An Acai Bowl // blended acai bowl ingredients in blender" src="https://www.katheats.com/wp-content/uploads/2023/08/eamu6DDQ-2.jpeg" /></div>
<h5>Step 4</h5>
<p>Arrange the toppings on the smoothie. Sprinkle chia seeds, sliced banana, diced mango, fresh blueberries, and sliced kiwi on top.</p>
<h5>Step 5</h5>
<p>Finally, add pumpkin seeds and coconut flakes as desired.</p>
<h5>Step 6</h5>
<p>Serve immediately and enjoy!</p>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/how-to-make-an-acai-bowl" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2023/08/qVWF06RQ.jpeg" /></div>
<h3><strong>Açaí</strong> Bowl Ideas</h3>
<h4>Look for Açaí packets</h4>
<p>Açaí packets can be found in the frozen section at the grocery store, near the frozen fruit. This is the easiest way to get the base for your bowl. </p>
<h4>Up the protein</h4>
<p>Add a scoop of your favorite protein powder to the açaí mixture. My favorite at the moment is <a rel="nofollow sponsored noopener" href="https://amzn.to/3P3h1I8" target="_blank">Tera’s Whey Bourbon Vanilla</a>. It’s made from grass-fed milk and tastes great. </p>
<h4>Add some greens!</h4>
<p>I add baby spinach to almost every smoothie. Why not get a little bit more green in your life!? The color might go deeper, but you can’t taste it at all. </p>
<h4>Make it dairy free / sub other milks</h4>
<p>If you don’t have yogurt on hand, you can use almond milk or your milk of choice.</p>
<h4>A little frozen banana…</h4>
<p>Goes a long way! I love frozen banana to make smoothie bowls extra fluffy and creamy. Add half of one with your acai for the best texture. </p>
<h4>Here are some other delicious recipes!</h4>
<p><em><strong>Have you made your own açaí bowl? Do you have any favorite toppings?</strong></em></p>
<p>You may also enjoy:</p>
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from Kath Eats https://ift.tt/Cw6ajPJ</div>
Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-78507284570210353552024-01-08T22:49:00.001-08:002024-01-08T22:49:21.309-08:00How To Start A Mediterranean Diet<div>
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<p>This post may contain affiliate links. Read my</p>
<a href="https://www.thegraciouspantry.com/privacy-statment/">Privacy Policy.</a>
<p>As an Amazon Associate I earn from qualifying purchases.</p>
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<p><strong>If you’ve ever struggled with how to start a Mediterranean diet, you aren’t alone. It can feel very foreign to make these kinds of changes. But changes are manageable when we take them a few steps at a time.</strong></p>
<p>Many people don’t like to think about what they are eating at all. They just want to eat and get on with their day. But what you eat day after day can really add up if you aren’t eating things that are good for you.</p>
<div class="wp-block-image">
<figure><source type="image/webp" /><img alt="An overhead view of a wood crate holding fresh fruits and vegetables." src="https://www.thegraciouspantry.com/how-to-start-a-mediterranean-diet/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="An overhead view of a wood crate holding fresh fruits and vegetables." src="https://www.thegraciouspantry.com/wp-content/uploads/2023/09/fruits-and-veggies-v--672x1024.jpg" /></div>
<figcaption class="wp-element-caption">Photo Credit: Elena Veselova/Shutterstock.</figcaption>
</figure>
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<h2 class="wp-block-heading">Why The Mediterranean Diet?</h2>
<p>The Mediterranean Diet is well known the world over for its great health benefits (especially for heart health) and for its life-extending tendencies.</p>
<p>If you’ve never heard of the <strong><a href="https://www.thegraciouspantry.com/heres-why-you-might-want-to-try-the-blue-zone-lifestyle/">blue zone</a></strong> before, it’s worth a quick Google search. These are places around the world where people live healthy, vibrant lives, many of them well past 100 years old, with significantly lower rates of disease.</p>
<p>Now, I’m not saying everyone wants to live past 100 (I’m sure it’s not for the faint of heart!), but if you could eke out a few more years of your life feeling great, wouldn’t it be worth making a few changes to your daily habits?</p>
<h2 class="wp-block-heading">What Is The Mediterranean Diet</h2>
<p>The Mediterranean diet is a diet focused on heart health and longevity. Its focus is on plant-based eating and includes proteins such as seafood and lean chicken in moderation.</p>
<p>On this diet, you will enjoy:</p>
<ul>
<li>Whole grains such as quinoa, millet, brown rice, whole wheat, and oats.</li>
<li>Fresh fruits of any kind are welcome.</li>
<li>Beans and legumes such as chickpeas and lentils are enjoyed in abundance.</li>
<li>Good quality olive oil is the primary source of oil for things like homemade salad dressings or for cooking. But keep the heat low when cooking with olive oil.</li>
<li>Healthy fats from avocados, nuts, and seeds.</li>
<li>Dairy is consumed in moderation and is usually not milk. Most dairy on this eating plan is Greek yogurt or some sort of cheese.</li>
<li>Moderate amounts of eggs and fatty fish such as salmon, mackerel, and sardines, as well as poultry, are included.</li>
<li>Herbs and spices, both fresh and dried.</li>
</ul>
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<figure><img alt="A white bowl of frozen peas." src="https://www.thegraciouspantry.com/how-to-start-a-mediterranean-diet/" class="wp-image-110449" />
<div class="feedlyNoScript"><img alt="A white bowl of frozen peas." src="https://www.thegraciouspantry.com/wp-content/uploads/2023/06/frozen-vegetables-.jpg" class="wp-image-110449" /></div>
<figcaption class="wp-element-caption">Photo Credit: Adriana Marteva/Shutterstock.</figcaption>
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<h2 class="wp-block-heading">What Foods Are Not Allowed On The Mediterranean Diet?</h2>
<p>There isn’t really a list of “can’t haves.” It’s more like a list of things you want to severely limit.</p>
<p>You’ll avoid red meat significantly. But If you follow this way of eating all year but want to have a steak for your birthday or for Christmas dinner, there is no issue with that.</p>
<p>The key is to drastically reduce, not completely eliminate. We all know the second we say we can’t have something, it’s the only thing we want to eat. So don’t do that to yourself.</p>
<p>You will also need to significantly reduce your intake of processed foods. Cook food from scratch using real food, most of which shouldn’t require an ingredient list at all. (I might know a great website that can help with that. 😉 Psst… you’re on it!)</p>
<p>Significantly reduce your intake of sugar in general, but especially of processed sugar. A couple of drops of honey in your cup of tea is fine. 5 to 6 processed sugar cubes in your coffee is not.</p>
<h3 class="wp-block-heading">About The Wine</h3>
<p>There is much conflicting information out there about drinking alcohol. Some say that drinking any alcohol is a major cause of cancer, while others point to blue zones and say that wine, especially red wine, is fine in moderation.</p>
<p>I do not promote alcohol on this site, so I will leave that decision to you and your doctor or dietitian.</p>
<figure class="wp-block-image"><source type="image/webp" /><img alt="Table with fresh vegetables and a sign of local products" src="https://www.thegraciouspantry.com/how-to-start-a-mediterranean-diet/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="Table with fresh vegetables and a sign of local products" src="https://www.thegraciouspantry.com/wp-content/uploads/2023/12/local-produce-1-1024x576.jpg" /></div>
<figcaption class="wp-element-caption">Photo Credit: StockMediaSeller/Shutterstock.</figcaption>
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<h2 class="wp-block-heading">I Still Don’t Know What To Eat On A Mediterranean Diet</h2>
<p>If your fridge and cupboards are bare, it’s a great time to head to the store to replenish with healthy foods. In fact,</p>
<p>I even put together a full list for you here on <strong><a href="https://www.thegraciouspantry.com/stocking-your-mediterranean-pantry/">how to stock your pantry for the Mediterranean Diet.</a></strong></p>
<p>If you’re still confused, that’s probably because the Mediterranean Diet isn’t really a diet. While there are plenty of books on the market that will give you outlines and lists, these really aren’t necessary. But if lists are what you want, here’s something to get you started:</p>
<h3 class="wp-block-heading">Fresh Produce</h3>
<ul>
<li>Any fresh fruits you like best</li>
<li>Any fresh or frozen veggies you like best. Eat a variety of veggies throughout your day and include plenty of dark, leafy greens.</li>
</ul>
<h3 class="wp-block-heading">Lean And Fatty meats</h3>
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<li><strong>Lean meats</strong> – Chicken, eggs, cod, and any other lean seafood.</li>
<li><strong>Fatty meats</strong> – This is mostly salmon and sardines.</li>
</ul>
<h3 class="wp-block-heading">Healthy Fats</h3>
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<li>Healthy fats – This will be from good quality olive oil and things like avocados, nuts and seeds.</li>
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<h3 class="wp-block-heading">Whole Grain Carbs</h3>
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<li>Any whole grains will do. Try farro, quinoa, millet, whole oats, and any number of whole grains available. There is a whole world beyond wheat.</li>
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<figure><source type="image/webp" /><img alt="A man sits on a yoga mat, meditating in a park." src="https://www.thegraciouspantry.com/how-to-start-a-mediterranean-diet/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="A man sits on a yoga mat, meditating in a park." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/meditate--1024x682.jpg" /></div>
<figcaption class="wp-element-caption">Photo Credit: voronaman/Shutterstock.</figcaption>
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<h2 class="wp-block-heading">The Mediterranean Diet Lifestyle</h2>
<p>Yes, there is a lifestyle that goes with this diet. Health isn’t just about what you put in your mouth. It’s about a balance of many things, including exercise, social activities, hydration, adequate sleep, stress management, and, for some people, faith.</p>
<p>The Mediterranean diet is a well-rounded approach to living a better, more well-balanced life overall. It’s not about giving you a no-no list. It’s about balance.</p>
<h2 class="wp-block-heading">Lifestyle Adjustments: 20 Ways To Improve Your Quality Of Life Without Spending A Penny</h2>
<p>Don’t overwhelm yourself with changes. Little changes here and there throughout your day really add up. Build up to the lifestyle you are working towards. Overnight changes will never last. Some ideas for self care are:</p>
<ul>
<li>Mindful Breathing</li>
<li>Daily Stretching or Yoga</li>
<li>Nature Walks</li>
<li>Journaling</li>
<li>Reading</li>
<li>Creative Expression (Art, Drawing, etc.)</li>
<li>Listening to Music or Podcasts</li>
<li>Digital Detox</li>
<li>Aromatherapy</li>
<li>DIY Spa Day</li>
<li>Cooking Nutritious Meals</li>
<li>Social Connection (Phone Calls, Video Chats)</li>
<li>Mindfulness Exercises</li>
<li>Decluttering</li>
<li>Plant Care</li>
<li>Body Scan Meditation</li>
<li>Dance or Movement</li>
<li>Volunteering or Acts of Kindness</li>
<li>Gratitude Practice</li>
<li>Setting Boundaries</li>
</ul>
<h2 class="wp-block-heading">The Money Issue</h2>
<p>I always run into people who tell me that eating healthy is expensive. And please know that I am fully aware of food desserts and complete poverty when I say this. But eating healthy is not expensive. Especially these days when prices are going through the roof.</p>
<p>So many people are spending $30-$40 at the drive-through for one meal while I’m at home, opening a $2.99 bag of dried lentils to make lentil soup that might cost me a total of $15-$20 to make and will last me for many more meals than one.</p>
<p>If budgeting is a serious concern, I get it. I’m not trying to tell you what you can and can’t afford. So please don’t come at me.</p>
<p>What I am saying is that with a bit of planning, forethought, and a few simple recipes, you can eat a lot cheaper than most people think or want to believe.</p>
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<figure><source type="image/webp" /><img alt="An older couple lifting weights in a gym." src="https://www.thegraciouspantry.com/how-to-start-a-mediterranean-diet/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="An older couple lifting weights in a gym." src="https://www.thegraciouspantry.com/wp-content/uploads/2023/10/workout-.jpg" /></div>
<figcaption class="wp-element-caption">Photo Credit: NDAB Creativity/Shutterstock.</figcaption>
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<h2 class="wp-block-heading">Overcoming Challenges And Staying Consistent</h2>
<p>The best way to stay on track is to find a buddy. Somebody you can confide in and maybe even go for walks with (or any activity that will give you social time). Support is always a great way to keep improvements moving forward.</p>
<h2 class="wp-block-heading">Figure Things Out</h2>
<p>Get clear about why you are doing this. List 3 top reasons, and then ask yourself “why” for each one. Once you have this answer, ask yourself “why” another 6 times. Doing this 7 times is a technique that works for many. By the time you’ve gotten to your seventh “why,” you’ve pretty well nailed down your core reasons for making these changes. These will be better than any surface reason you could give.</p>
<p>So, for example:</p>
<ol>
<li>Why do I want to do this? I want to feel better.</li>
<li>Why do I want to feel better? Because I want to be around for my kids.</li>
<li>Why do I want to be around for my kids? Because family is important to me.</li>
<li>Why is family important to me? They are my base of support that I can’t live without.</li>
<li>Why can’t I live without their support? Because I base much of my self-worth on their thoughts and opinions. They matter to me.</li>
<li>Why do their thoughts and opinions matter to me? Because they are the reason I get up every morning.</li>
<li>Why are they the reason I get up every morning?…..</li>
</ol>
<p>The real reason you want to do this will be that very last answer.</p>
<p>This is very simplified, of course, but it’s a useful exercise in getting down to your core values and your real reasons for making this change. Wanting to feel better is a great reason, but it would just be a surface goal in this example. Not a real reason that would sustain your efforts.</p>
<h2 class="wp-block-heading">Tracking Progress And Making Adjustments</h2>
<p>Find some way to track the most important aspects of this journey. Firstly, because it’s a great way to see progress. Secondly, if we aren’t seeing the progress we hoped for, it allows us to look back to see where we could tweak things a bit to get the needle moving again.</p>
<h2 class="wp-block-heading">Not Just A Diet</h2>
<p>As you can see, the Mediterranean diet isn’t really a diet at all. It’s an all-encompassing method for changing your health for the better. And we could all use more of that, don’t you think?</p>
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from https://ift.tt/AoLbwPu</div>
Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-70366083583441906182024-01-08T04:50:00.001-08:002024-01-08T04:50:10.213-08:00What To Eat With Smoothies For Breakfast<div>
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<p><em>Curious what to eat with smoothies for breakfast? Elevate your morning with easy recipes that complement your favorite smoothie, creating the ideal balance between convenience and chew-worthy satisfaction.</em></p>
<p><source type="image/webp" /><img alt="What To Eat With Smoothies For Breakfast" src="https://www.katheats.com/what-to-eat-with-smoothies-for-breakfast" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="What To Eat With Smoothies For Breakfast" src="https://www.katheats.com/wp-content/uploads/2021/11/Veggie-Smoothies-For-Toddlers4.jpg" /></div>
<h3>It’s Smoothie Week!</h3>
<p>This week I’m sharing four smoothie-themed posts. Get ready for a beautiful acai bowl and a chocolate mint smoothie recipe!</p>
<p>It’s no secret that I l-o-v-e smoothies. I have a lot of <a rel="follow noopener noreferrer" href="https://www.katheats.com/category/recipes/smoothie-recipes">smoothie recipes</a> on KERF, especially my beloved <a rel="follow noopener noreferrer" href="https://www.katheats.com/kaths-tribute-to-oatmeal/smoothie-in-a-bowl">smoothie bowls</a>, but I know that a smoothie for breakfast doesn’t always satisfy all appetites since they don’t have the chew factor.</p>
<p>Smoothies are quick, convenient, and pack a powerful punch of vitamins, nutrients, and fiber. But if you typically crave a more satisfying, chewable start to the day, I am sharing several ideas of what foods pair perfectly with your breakfast smoothies, allowing you to enjoy the best of both worlds.</p>
<h3>Ingredients For A Filling + Healthy Smoothie</h3>
<p><strong>Greek Yogurt:</strong> Take creaminess to the next level by adding a big spoonful of whole milk Greek yogurt. Brimming with protein, satisfying fat, and gut-friendly probiotics, it enhances texture, keeps you full, and supports healthy digestion.</p>
<p><strong>Frozen Fruit:</strong> Whatever you have on hand! We always have frozen bananas and berries in our freezer. My kids especially love frozen mangos in their smoothies. </p>
<p><strong>Almond Milk:</strong> While we use whole cow’s milk in our smoothies, unsweetened almond milk is a non-dairy option. I like the vanilla ones with added protein (<a rel="nofollow sponsored noopener" href="https://amzn.to/3TMES2D" target="_blank">like this one</a>) since almond milk on its own is basically almond water (haha). </p>
<p><strong>Coconut Water:</strong> If I have it on hand, I like adding some coconut water to my smoothies for a tropical flavor. Beyond adding sweetness, coconut water delivers essential electrolytes.</p>
<p><strong>Protein Powder:</strong> Smoothies are one of the easiest ways to get in a heaping serving of protein. Whether you prefer plant proteins, or reach for collagen or whey, they are ideal for muscle maintenance and satiety. My current favorite is <a rel="nofollow sponsored noopener" href="https://rstyle.me/+FV-IFbJLal26Id7qrZw06w" target="_blank">Simply Tera’s Organic Whey in Bourbon Vanilla</a>.</p>
<p><strong>Maple Syrup:</strong> I typically don’t like to <em>add</em> sugar, because I find that between all the frozen fruits, smoothies are already fairly high in sugar (natural sugar!) as it is. But, a drizzle of pure maple syrup does enhance the flavor in say a <a rel="noopener" href="https://allthehealthythings.com/healthy-pumpkin-pie-smoothie/" target="_blank">seasonal pumpkin pie smoothie</a>. It’s also my go-to if I make a smoothie for me that is quite un-sweet and want to sweeten it a smidge for the boys.</p>
<h3>Favorite Blender</h3>
<p>I have had two <a rel="nofollow noopener" href="https://www.kqzyfj.com/click-7481644-15100329?url=https%3A%2F%2Fwww.vitamix.com%2Fus%2Fen_us%2Fshop%2Fsmart-system-blenders" target="_blank">Vitamix</a> blenders and now have the <a rel="nofollow sponsored noopener" href="https://www.kqzyfj.com/click-7481644-15100329?url=https%3A%2F%2Fwww.vitamix.com%2Fus%2Fen_us%2Fshop%2Fsmart-system-blenders" target="_blank">Ascent series A3500</a>, which is their latest and greatest edition of <a rel="nofollow noopener" href="https://www.kqzyfj.com/click-7481644-15100329?url=https%3A%2F%2Fwww.vitamix.com%2Fus%2Fen_us%2Fshop%2Fsmart-system-blenders" target="_blank">Vitamix.</a> All it takes it an attempt to blend spinach in a rental house blender to remind me how amazing the <a rel="nofollow noopener" href="https://www.kqzyfj.com/click-7481644-15100329?url=https%3A%2F%2Fwww.vitamix.com%2Fus%2Fen_us%2Fshop%2Fsmart-system-blenders" target="_blank">Vitamix</a> is. We use ours nearly everyday.</p>
<h3>Some of my favorite smoothie recipes:</h3>
<h2>What To Eat With Smoothies For Breakfast</h2>
<p>When all macronutrients are accounted for, healthy breakfast smoothies can be a meal replacement in and of themselves, but I totally understand if you’d rather enjoy your smoothie with a chewable accompaniment. I try to consider which food groups or macros I have already covered in my smoothie and complement them with the side. So if your smoothie is mostly fruit, have hard-boiled eggs or nut butter toast with it. Or if you have a mostly green smoothie made with protein, enjoy a muffin on the side. Here are some suggestions!</p>
<p>Start your day by pairing a small smoothie with avocado toast–a classic! Opt for whole-grain bread for added fiber, and top it with sliced tomatoes. </p>
<p>Another favorite is this <a rel="follow noopener noreferrer" href="https://www.katheats.com/banana-smash-toast">Banana Smash Toast</a> – with peanut butter drizzle and chia seed sprinkling for a dose of healthy fats.</p>
<h3><strong>Homemade Muffins</strong></h3>
<p>Bake up a batch of healthy muffins to enjoy alongside your smoothie. We love these <a rel="follow noopener noreferrer" href="https://www.katheats.com/eating-in-the-middle-morning-glory-muffins">Morning Glory Muffins</a> and these <a rel="follow noopener noreferrer" href="https://www.katheats.com/instant-pot-banana-chocolate-chunk-muffins">Banana Chocolate Chunk Muffins</a> (that are made int he Instant Pot!).</p>
<p><source type="image/webp" /><img alt="" src="https://www.katheats.com/what-to-eat-with-smoothies-for-breakfast" /></p>
<div class="feedlyNoScript"><source type="image/webp" /><img alt="" src="https://www.katheats.com/wp-content/uploads/2024/01/Foodblog-5-of-11-2.jpg" /></div>
<h3>Eggs!</h3>
<p>The go-to breakfast food for protein. Here’s my <a rel="follow noopener noreferrer" href="https://www.katheats.com/perfect-scrambled-eggs">perfect scrambled eggs</a> recipe or hard-boil a few to grab and go. Or if you’re feeling like a big breakfast, try a <a rel="follow noopener noreferrer" href="https://www.katheats.com/scrambled-egg-sandwich-with-avocado"><b>Scrambled Egg Sandwich</b></a>. This scrambled egg sandwich with avocado is one of my favorite savory breakfasts or lunches. You can use whole eggs or egg whites, your preference!</p>
<p><img alt="" src="https://www.katheats.com/what-to-eat-with-smoothies-for-breakfast" class="wp-image-201579" /></p>
<div class="feedlyNoScript"><img alt="" src="https://www.katheats.com/wp-content/uploads/2024/01/Scrambled-Egg-II-1.webp" class="wp-image-201579" /></div>
<p>These mini egg pies are so simple (just four ingredients!) and are easy to eat on the go with a smoothie. </p>
<h3><img alt="" src="https://www.katheats.com/what-to-eat-with-smoothies-for-breakfast" class="wp-image-201581" /></h3>
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<h3><img alt="" src="https://www.katheats.com/wp-content/uploads/2024/01/IMG_5441.webp" class="wp-image-201581" /></h3>
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<p>This is a fun one, especially if you’re having company – or perhaps just have a houseful of kids who like to graze!</p>
<p><img alt="" src="https://www.katheats.com/what-to-eat-with-smoothies-for-breakfast" /></p>
<div class="feedlyNoScript"><img alt="" src="https://www.katheats.com/wp-content/uploads/2024/01/Charcuterie-Board-For-Breakfast-15.webp" /></div>
<h4>You may also enjoy:</h4>
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from Kath Eats https://ift.tt/SdOjAoF</div>
Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-92166580752984517722024-01-06T22:49:00.001-08:002024-01-06T22:49:07.926-08:00Spinach Lentil Soup For Cold Winter Nights<div>
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<p>This post may contain affiliate links. Read my</p>
<a href="https://www.thegraciouspantry.com/privacy-statment/">Privacy Policy.</a>
<p>As an Amazon Associate I earn from qualifying purchases.</p>
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<p><strong>If you come home feeling chilled to the bone, this warm and comforting spinach lentil soup is just the bowl of soup to warm you up from head to toe.</strong></p>
<p>This delicious soup is the epitome of comfort food. It’s healthy, easy to make, and goes great with just about anything.</p>
<p>Lentils are a very healthy addition to your eating plan. They are high in fiber and many other nutrients with very little fat. They also have plenty of plant-based protein in them.</p>
<p>This recipe is simple and uses basic ingredients you can find in any grocery store. In fact, you may already have all the ingredients you need at home.</p>
<h2 class="wp-block-heading">FAQs</h2>
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<h2>Can I Use Different Types Of Lentils?</h2>
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<p>You can, but you’ll need to adjust the cooking time. This recipe calls for brown lentils.<br />
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Green lentils, if used, will take about 20-25 minutes longer to cook and may need more liquid as a result.</p>
<p>Red lentils can be used but require a shorter cooking time, so you’ll need to be sure your vegetables get cooked fully in that time. They only need about 20-25 minutes of cooking time at most, especially if they are split.</p>
<p>Please note that older lentils take longer to cook.</p>
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<h2>Are There Any Substitutes For The Spinach?</h2>
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<p>You can use any dark, leafy greens you prefer. Or you can omit the green completely. Your choice.</p>
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<h2>Can I Used Canned Lentils Instead Of Dried Lentils?</h2>
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<p>This should work if you cook everything else in the broth first, stirring in the lentils in the last 5 minutes of cooking just to warm them up.</p>
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<h2>Do I Need To Soak The Lentils Before Cooking Them?</h2>
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<p>You can if that’s your standard practice, but it’s not required for this recipe. Soaking may shorten the cooking time a bit, so keep an eye on it if you do.</p>
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<h2>Can I Make This In An Instant Pot Or Slow Cooker?</h2>
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<p>You could, but this is such a simple stovetop recipe that it seems kind of pointless to do that.</p>
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<h2>Can I Blend The Soup For A Smoother Texture?</h2>
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<p>You can blend the soup once everything is cooked. Blend until it reaches your desired texture.</p>
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<h2>Does This Spinach Lentil Soup Work For The Mediterranean Diet?</h2>
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<p>Yes, it does. While the flavor profile is not Mediterranean, the recipe itself fits perfectly for this style of eating.</p>
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<h2>Can I Make This Spinach Lentil Soup Spicy?</h2>
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<p>You can. Add some cayenne pepper or crushed red chili flakes to the soup with the other spices. Start small and taste to adjust.</p>
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<h2>My Soup Turned Out Too Thick. How Can I Thin It Out?</h2>
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<p>This can happen if the lentils soak up extra liquid in storage or if you cook the soup for too long, cooking down the broth. To remedy this, simply add more vegetable broth when you heat the soup.</p>
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<h2>What Kind Of Texture Does This Spinach Lentil Soup Have?</h2>
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<p>It’s a hearty, chunky soup that is soft and tender in texture.</p>
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<h2 class="wp-block-heading">Dietary Concerns</h2>
<p><strong>Vegan</strong> – This recipe is naturally vegan.</p>
<p><strong>Vegetarian</strong> – This recipe is naturally vegetarian.</p>
<p><strong>Dairy-Free</strong> – This recipe is already dairy-free. No adjustments are needed.</p>
<p><strong>Sugar-Free</strong> – You won’t find any sugar added here!</p>
<h2 class="wp-block-heading">Serving Suggestions</h2>
<p>This soup can be enjoyed at home or taken to work or school in a thermos. It’ll go great with any of the following:</p>
<ul>
<li>As a first course to any multi-course dinner.</li>
<li>With garlic bread</li>
<li>With a side salad</li>
<li>With a sandwich</li>
<li>With a wrap</li>
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<h3 class="wp-block-heading">Suggested Serving Size</h3>
<ul>
<li>1 cup will be plenty for a child</li>
<li>1½ cups makes a light but filling lunch for an adult.</li>
<li>2 cups make a hearty and very filling meal for an adult.</li>
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<h3 class="wp-block-heading">Flavorful Additions And Variations</h3>
<p>Try adding any of these if you feel your soup isn’t seasoned well enough.</p>
<ul>
<li>Extra thyme -1 teaspoon should do the trick.</li>
<li>Cumin – 1-2 teaspoons.</li>
<li>Paprika – 1 teaspoon.</li>
<li>Garam Masala – Start with 1 teaspoon and move up to taste for a more Indian flavor profile.</li>
<li>Coconut milk – If you want this to have more of an Indian flavor profile, you can easily make this a creamier soup with the addition of coconut milk.</li>
<li>Red pepper flakes – Start with a quarter teaspoon and move up from there.</li>
<li>Fresh herbs for garnish – Try parsley, cilantro, or fresh thyme.</li>
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<h2 class="wp-block-heading">About The Ingredients</h2>
<p><strong>Dried brown lentils</strong> – Rinsed and drained.</p>
<p><strong>Olive oil</strong> – Or any oil you prefer to cook with.</p>
<p><strong>Onion</strong> – Chop this fine.</p>
<p><strong>Garlic cloves</strong> – Or 1 tbsp. garlic granules</p>
<p><strong>Carrots</strong> – Slice these thin.</p>
<p><strong>Celery</strong> – Slice these thin.</p>
<p><strong>Vegetable broth</strong> – No sugar added.</p>
<p><strong>Canned diced tomatoes</strong> – No sugar added.</p>
<p><strong>Dried thyme</strong> – You can use fresh if you prefer.</p>
<p><strong>Bay leaves</strong> – Opt for larger leaves.</p>
<p><strong>Salt and pepper</strong> – To taste</p>
<p><strong>Fresh baby spinach leaves</strong> – Or whatever greens you prefer to use. Larger leaves should be chopped into smaller pieces.</p>
<p><strong>Lemon juice</strong> – Fresh is best, but bottled will do.</p>
<p><strong>Fresh parsley</strong> – Or cilantro for garnish.</p>
<h2 class="wp-block-heading">How To Make Spinach Lentil Soup</h2>
<p>In a large pot, heat olive oil over medium heat. Add chopped onions and sauté until translucent, about 3-4 minutes. Add minced garlic and cook for an additional minute.</p>
<figure class="wp-block-image"><source type="image/webp" /><img alt="Sliced carrots and celery added to chopped onions and oil in a pot." src="https://www.thegraciouspantry.com/spinach-lentil-soup-for-cold-winter-nights/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="Sliced carrots and celery added to chopped onions and oil in a pot." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/spinach-lentil-soup-recipe-step-5--1024x682.jpg" /></div>
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<p>Stir in diced carrots and celery. Sauté for 5-7 minutes until the vegetables begin to soften.</p>
<p>Add rinsed lentils, vegetable broth, diced tomatoes (if using), dried thyme, bay leaves, salt, and pepper. Bring the mixture to a boil. Reduce heat to low, cover the pot, and simmer for 20-25 minutes or until the lentils are tender.</p>
<p>Add fresh chopped spinach to the soup and let it simmer for an additional 5 minutes until the spinach wilts.</p>
<figure class="wp-block-image"><source type="image/webp" /><img alt="An overhead view of a white bowl filled with Spinach Lentil Soup, surrounded by produce and dried lentils." src="https://www.thegraciouspantry.com/spinach-lentil-soup-for-cold-winter-nights/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="An overhead view of a white bowl filled with Spinach Lentil Soup, surrounded by produce and dried lentils." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/spinach-lentil-soup-recipe-h-1--1024x682.jpg" /></div>
</figure>
<p>Taste the soup and adjust the seasoning if needed. If you like, add a small splash of lemon juice to brighten up the flavor. No more than 1 tbsp. is needed. This is optional.</p>
<p>Ladle the soup into bowls and garnish with fresh parsley or cilantro, if desired, before serving.</p>
<h3 class="wp-block-heading">Storage</h3>
<p>Store leftovers in an airtight container in the fridge for up to 4 or 5 days.</p>
<h3 class="wp-block-heading">Freezing</h3>
<p>This can be frozen for up to 6 months without affecting the texture of the soup. I recommend freezing in individual portions for easy meals.</p>
<h3 class="wp-block-heading">Reheating</h3>
<p><strong>From frozen</strong> – Thaw in the fridge for a full 24 hours, or defrost in a microwave.</p>
<p><strong>From fridge</strong> – Reheat in a pot on the stove or in a microwave-safe bowl in the microwave.</p>
<h2 class="wp-block-heading">More Healthy Bean Soup Recipes</h2>
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<div><source type="image/webp" /><img alt="A white bowl filled with Spinach Lentil Soup sits on a saucer plate surrounded by carrots, celery and dried lentils." src="https://www.thegraciouspantry.com/spinach-lentil-soup-for-cold-winter-nights/" />
<div class="feedlyNoScript"><source type="image/webp" /><img alt="A white bowl filled with Spinach Lentil Soup sits on a saucer plate surrounded by carrots, celery and dried lentils." src="https://www.thegraciouspantry.com/wp-content/uploads/2024/01/spinach-lentil-soup-recipe-v-1--500x500.jpg" /></div>
</div>
<div>
<div>
<div>
<ul>
<li><span>1½</span> <span>cups</span> <span>dried brown lentils</span> <span>(rinsed and drained)</span></li>
<li><span>1</span> <span>tbsp.</span> <span>oil</span> <span>(I used olive oil)</span></li>
<li><span>1</span> <span>cup</span> <span>chopped yellow onion</span> <span>(white onion works too)</span></li>
<li><span>6</span> <span>large</span> <span>garlic cloves</span> <span>(minced – or 1 tbsp. garlic granules)</span></li>
<li><span>2</span> <span>medium</span> <span>carrots</span> <span>(sliced thin)</span></li>
<li><span>2</span> <span>medium</span> <span>celery stalks</span> <span>(sliced thin)</span></li>
<li><span>6</span> <span>cups</span> <span>vegetable broth</span> <span>(no sugar added)</span></li>
<li><span>14</span> <span>oz.</span> <span>can diced tomatoes</span> <span>(no sugar added)</span></li>
<li><span>1</span> <span>tsp.</span> <span>dried thyme</span></li>
<li><span>2</span> <span>large</span> <span>bay leaves</span></li>
<li><span>5</span> <span>oz.</span> <span>fresh baby spinach leaves</span></li>
<li><span>salt and pepper</span> <span>to taste</span></li>
<li><span>lemon juice</span> <span>(optional)</span></li>
<li><span>fresh parsley or cilantro</span> <span>for garnish</span></li>
</ul>
</div>
</div>
<div>
<div>
<ul>
<li>
<p><span>In a large pot, heat olive oil over medium heat. Add chopped onions and sauté until translucent, about 3-4 minutes. Add minced garlic and cook for an additional minute.</span></p>
</li>
<li>
<p><span>Stir in diced carrots and celery. Sauté for 5-7 minutes until the vegetables begin to soften.</span></p>
</li>
<li>
<div><span>Add rinsed lentils, vegetable broth, diced tomatoes (if using), dried thyme, bay leaves, salt, and pepper. Bring the mixture to a boil. Reduce heat to low, cover the pot, and simmer for 20-25 minutes or until the lentils are tender.</span><span>Add fresh chopped spinach to the soup and let it simmer for an additional 5 minutes until the spinach wilts.</span></div>
</li>
<li>
<div><span>Taste the soup and adjust the seasoning if needed. If you like, add a small splash of lemon juice to brighten up the flavor. No more than 1 tbsp. is needed. This is optional.</span><span>Ladle the soup into bowls and garnish with fresh parsley or cilantro, if desired, before serving.</span></div>
</li>
</ul>
</div>
</div>
<div>
<p><span><em>Please note that the nutrition data given here is a ballpark figure. Exact data is not possible.</em></span></p>
</div>
<p><span><span>Serving:</span> <span>1</span><span>cup</span></span> <span>|</span> <span><span>Calories:</span> <span>162</span><span>kcal</span></span> <span>|</span> <span><span>Carbohydrates:</span> <span>28</span><span>g</span></span> <span>|</span> <span><span>Protein:</span> <span>10</span><span>g</span></span> <span>|</span> <span><span>Fat:</span> <span>2</span><span>g</span></span> <span>|</span> <span><span>Saturated Fat:</span> <span>1</span><span>g</span></span> <span>|</span> <span><span>Polyunsaturated Fat:</span> <span>0.3</span><span>g</span></span> <span>|</span> <span><span>Monounsaturated Fat:</span> <span>0.2</span><span>g</span></span> <span>|</span> <span><span>Sodium:</span> <span>722</span><span>mg</span></span> <span>|</span> <span><span>Potassium:</span> <span>578</span><span>mg</span></span> <span>|</span> <span><span>Fiber:</span> <span>11</span><span>g</span></span> <span>|</span> <span><span>Sugar:</span> <span>5</span><span>g</span></span> <span>|</span> <span><span>Vitamin A:</span> <span>4185</span><span>IU</span></span> <span>|</span> <span><span>Vitamin C:</span> <span>13</span><span>mg</span></span> <span>|</span> <span><span>Calcium:</span> <span>65</span><span>mg</span></span> <span>|</span> <span><span>Iron:</span> <span>4</span><span>mg</span></span></p>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
</div>
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Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-10258737202167152082024-01-05T15:49:00.001-08:002024-01-05T15:49:35.881-08:00Collagen Type, Blood Pressure as Paraplegic, Diatomaceous Earth | THRR174<div>
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<hr />
<h2><span><strong>News Topic:</strong></span></h2>
<p> </p>
<p><strong><a href="https://pubmed.ncbi.nlm.nih.gov/38118410/">The anabolic response to protein ingestion during recovery from exercise has no upper limit in magnitude and duration in vivo in humans</a></strong></p>
<h2><span><strong>Show Notes:</strong></span></h2>
<p><strong><a href="https://www.youtube.com/watch?v=w6w99R4XsdA">The most important protein study of the year! | Dr. Gabrielle Lyon and Dr. Don Layman</a></strong></p>
<p><strong><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5077167/#:~:text=Tetraplegic%20participants%20showed%20an%20increase,after%20the%20ingestion%20of%20caffeine">Acute Effects of Caffeine on Heart Rate Variability, Blood Pressure and Tidal Volume in Paraplegic and Tetraplegic Compared to Able-Bodied Individuals: A Randomized, Blinded Trial</a></strong></p>
<p><strong><a href="https://www.instagram.com/basis_ny/">Basis NY instagram</a></strong></p>
<p><strong><a href="https://www.instagram.com/strangegrayson/">Grayson Strange instagram</a></strong></p>
<hr />
<h2><strong>Questions: </strong></h2>
<p> </p>
<p><b>Collagen Type</b></p>
<p><span>From Eric: </span></p>
<p><span>Hi,</span></p>
<p><span>I’ve seen some recent research indicating collagen supplementation doesn’t help with joint repair.</span></p>
<p><a href="https://examine.com/research-feed/study/1wY2A9/"><span>https://examine.com/research-feed/study/1wY2A9/</span></a></p>
<p><a href="https://examine.com/research-feed/study/dbXgr0/"><span>https://examine.com/research-feed/study/dbXgr0/</span></a></p>
<p><span>However, they were testing types I and III. Perhaps type II is required?:</span></p>
<p><a href="https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-48"><span>https://jissn.biomedcentral.com/articles/10.1186/1550-2783-10-48</span></a></p>
<p><span>Types I and III can be purchased in bulk powder form, but type II appears to be only easily available in small doses via capsules or mixed in with types I and III in unknown, probably small amounts.</span></p>
<p><span>I suffered a massive ankle injury from a bike accident, so am looking for as much extra help healing as I can get. I’m already getting 1 gram of protein per pound of bodyweight and eating paleo plus lots of homemade bone broth. Maybe the extra collagen isn’t necessary?</span></p>
<p><span>Thanks,</span></p>
<p><span>Eric</span></p>
<p> </p>
<p><b>Diatomaceous Earth for Silica and Heavy Metal Detox</b></p>
<p><span>Nate writes:</span></p>
<p><span>Hey Robb and Nicki,</span></p>
<p><span>Appreciate all you do. Long time reader and listener.</span></p>
<p><span>Have you dug into (or tinkered around with) diatomaceous earth as a supplement?</span></p>
<p><span>I’ve been hearing about how consuming a food grade version of this at low doses (~a teaspoon a day) can detox heavy metals from your body, and that it is high in silica, which has been claimed to have health benefits of its own.</span></p>
<p><span>As more and more metals are discovered in our food, our foods packaging (such as aluminum cans), our water supply, and really in our environment all around us, do you see the consumption of diatomaceous earth as an effective and also safe way to help rid your body of some, or any of these metals?</span></p>
<p><span>Thanks guys.</span></p>
<p><span> </span></p>
<p><b>Exercise and Blood Pressure as T-10 paraplegic</b></p>
<p><span>Eric writes:</span></p>
<p><span>Robb and Nicki, thanks so much for your balanced approach to all the questions you answer. And thanks for all the wisdom you dispense. It’s truly appreciated.</span></p>
<p><span>A rundown on myself: I’m a 35yo male, 5”10 and 155lbs. I’ve been a T-10 paraplegic for 20 years. I had a MVA when I was 15, which resulted in my spinal cord injury (SCI). I’ve been eating paleo for about 3 years now with great success. I’ve never felt better and I’ve never been more regular. Being regular can be a very difficult thing when you have a neurogenic bowel.</span></p>
<p><span>I recently had bloodwork done. Cholesterol 215. Triglycerides 34. HDL 69. LDL 136. Non HDL 146. Coronary risk ratio 3.12. Hemoglobin A1C 5.2. Mean glucose 103. Insulin 5.3. Every man in my family seems destined to have a heart attack or need a stint at age 50, so I’ve really tried to be as healthy as possible.</span></p>
<p><span>I feel like I’m doing pretty good. If not, please tell me. I work 40 hours a week and try to be as active as possible. I also have an 18 month old so she keeps me moving. But I have a couple concerns.</span></p>
<ol>
<li><span>Exercise: it feels like, damned if you do and damned if you don’t. I know it’s important, but every single time I try to exercise regularly, I always end up pulling something. EVERY DAY IS ARM DAY. And when that’s the case, it takes forever for things to heal up. I’ll inevitably have to take 2 or 3 entire weekends where I do nothing but sit on the couch and watch movies all day, trying to rest the injury as much as possible. This is on top of regular “wheelchair life” repetitive stress injuries. I can’t help but feeling like the juice just isn’t worth the squeeze. I’m probably better off staying as generally active as possible. I’d love to hear your thoughts.</span></li>
</ol>
<p><span>Maybe one just inevitably has a shorter lifespan as a paraplegic. If so, I’m okay with that. It’d just be nice to know.</span></p>
<ol start="2">
<li><span>The second question is about blood pressure. Coffee and tea seem to raise my top number between 130-150, and it typically stays elevated within that range throughout the day. The bottom number will get up to about 80. When off caffeine my BP is typically 120/70. Should I be worried about this? Also, what the heck? This is from one 12oz cup of black coffee a day. It doesn’t mess with my sleep or anything else. Just BP. Could there be a way to counteract it? Please don’t tell me I need to give up the nectar of the gods.</span></li>
</ol>
<p> </p>
<p><span>Eric</span></p>
<p> </p>
<h2>Sponsor:</h2>
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<h2><strong>Transcript:<br /></strong></h2>
<p>Coming soon…</p>
<p> </p>
<p> </p>
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Anonymoushttp://www.blogger.com/profile/11685077238952578606noreply@blogger.com0tag:blogger.com,1999:blog-6019650967025353225.post-77919359580830484302024-01-05T08:49:00.001-08:002024-01-05T08:49:40.731-08:00Easy Ways to Stay Fit When Traveling Abroad<div>
<p><span>Do you want to stay fit while traveling abroad? If so then this is the guide for you. Here you will find out how you can maintain your level of fitness without having to worry about compromising your vacation. Here are some Easy Ways to Stay Fit When Traveling Abroad!</span></p>
<p> </p>
<p><b>Strategically Pack your Gear</b></p>
<p> </p>
<p><span>Before you even think about zipping your suitcase, make sure that you give some thought to your shorts, vests and even your running shoes. Having them with you could be the one thing that inspires you to hit the gym at your hotel or even for you to venture out for a morning run. At the end of the day, if you can give yourself the chance to workout without any fuss then you are more likely to stick to the routine you have at home.</span></p>
<p> </p>
<p><b>Hit Local Gyms</b></p>
<p> </p>
<p><span>If your hotel does not have a gym, then do a bit of research to find new fitness centers nearby. This is a fantastic way for you to maintain your level of fitness while also keeping you with the routine you have now. You never know, you may find that you end up experiencing a new environment and that you get to meet new people. If you want to keep things consistent then you may be able to sign up with a gym membership that allows you access to clubs across the region you are visiting. If this is the case then you should be able to access a gym of your choosing with ease.</span></p>
<p><img sizes="(max-width: 1006px) 100vw, 1006px" src="http://carrotsncake.com/wp-content/uploads/2024/01/Easy-Ways-to-Stay-Fit-When-Traveling-Abroad.png" alt="" width="1006" srcset="https://carrotsncake.com/wp-content/uploads/2024/01/Easy-Ways-to-Stay-Fit-When-Traveling-Abroad.png 1120w, https://carrotsncake.com/wp-content/uploads/2024/01/Easy-Ways-to-Stay-Fit-When-Traveling-Abroad-768x512.png 768w, https://carrotsncake.com/wp-content/uploads/2024/01/Easy-Ways-to-Stay-Fit-When-Traveling-Abroad-600x400.png 600w" class="wp-image-264027" height="670" /></p>
<p> </p>
<p><a rel="nofollow noopener" href="https://www.pexels.com/photo/woman-pointing-at-sky-on-seashore-1117493/" target="_blank"><span>Source: Pexels (CC0 License)</span></a></p>
<p> </p>
<p><b>Outdoor Workouts</b></p>
<p> </p>
<p><span>Outdoor workouts are a great way for you to make the most out of each and every session. Whether you are at home or away, outdoor workouts are a great way for you to get some fresh air while maintaining your fitness routine. If you do not have access to a hotel gym then there’s nothing wrong with using your environment. It may be that you go for a run on the beach or that you partake in a game of volleyball with the locals. If you want to go sightseeing after then this can also be done as a way to get more steps in. If you don’t want to haul your luggage or workout gear with you when you travel then one thing you can do is look into</span> <a rel="nofollow noopener" href="https://radicalstorage.com/luggage-storage/london" target="_blank"><span>luggage storage</span></a><span>.</span></p>
<p> </p>
<p><b>No-Equipment Sessions</b></p>
<p> </p>
<p><span>Believe it or not, your body weight is a great tool if you want to practice strength or endurance training. This means you can easily work up a sweat without having to visit the gym. Squats, burpees and even push-ups are great because they work and they do not require any equipment at all. Make sure that you try your hand at inventive or no-equipment routines where possible. You can also do a cardio HIIT workout if you want. You can do this in your hotel room or you can do it in a small space. The best thing is, it’ll only take you around half an hour.</span></p>
<p> </p>
<p><b>Unwind by Doing Yoga</b></p>
<p> </p>
<p><span>Several hours on a plane can cause you a great deal of stress. The best way for you to relieve this stress would be for you to practice yoga. You can shake off the stress of a long journey with ease and you can also carve out a bit of time to relax too. It’s not just about physical relief either, it’s about mental relief. Yoga can bring you down to the current moment and it can also give you a moment of tranquility. This is ideal if you have a packed itinerary.</span></p>
<p> </p>
<p><b>Schedule Workouts</b></p>
<p> </p>
<p><span>As you plan your trip, you do need to make sure that you block out certain slots to work out. You need to do this in the same way that you would for a meeting or even planning a trip to the museum. It doesn’t matter where you are either, because if you can make a fixed appointment then you will be obligated to attend it. This is a great way for you to make sure that you are not missing out on anything. </span></p>
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<p><b>Go Sightseeing</b></p>
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<p><span>Believe it or not, you can enjoy the best of both worlds. You can easily walk or even hike between</span> <a rel="nofollow noopener" href="https://www.kids-world-travel-guide.com/top-10-famous-landmarks.html" target="_blank"><span>landmarks</span></a><span>. You can also rent a bike if you want to cover a bit more ground. This is the best way for you to get your exercise in and you would be surprised at how easy it is for you to burn calories on the go. On top of this, active sightseeing helps you to make the most out of your holiday, so keep that in mind.</span></p>
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<p><b>Join an Online Workout</b></p>
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<p><span>The convenience of a virtual workout means that you do not have to miss out on your exercise routine. It doesn’t matter where you are either because you will be able to take part in a variety of online classes with ease. You can do relaxation activities too if you want, all from the comfort of your hotel room. If you have never thought about online workouts before then one thing you can do is sign up with an app. You can type in your</span> <a href="https://carrotsncake.com/3-principles-for-getting-toned-in-perimenopause/"><span>fitness</span></a> <span>goals and the app will then suggest workouts for you based on your current level of intensity, which is great, to say the least. Remember, that at the end of the day, it doesn’t matter where you are in the world because you can always keep up with your routine if you have a reliable schedule, and apps are a great way for you to achieve that.</span></p>
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<p><span>Maintaining your fitness routine doesn’t have to be difficult, nor does it have to be monotonous either. If you want to make the most out of your routine then it’s important to stick to what you know and to apply the same principles of fitness that you do at home. Whether it’s going for a swim in your hotel pool or whether it is joining a gym, it’s easier for you to stay fit if you know what is available to you so be mindful of that.</span></p>
<p>The post <a rel="nofollow" href="https://carrotsncake.com/stay-fit-when-traveling-abroad/">Easy Ways to Stay Fit When Traveling Abroad</a> appeared first on <a rel="nofollow" href="https://carrotsncake.com">Carrots 'N' Cake</a>.</p>
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