I smiled when I got this out of the fridge a few minutes ago. It's all nice and chilled. Just goes back to my point about picking healthy things YOU enjoy. Any who, back to work! Salud!
A single sista's blog about healthy eating and tasty treats on a limited budget.
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Monday, April 22, 2013
Thursday, April 18, 2013
The Salad I Can Eat Every Day
Hello lovelies! So let me start by saying that I have started my 10K/half marathon training!! As a result, I have really tightened the reigns on my diet (what I eat) so that I can make my runs more effective.
Below you will find the salad that I can eat everyday. Yes, everyday! In fact, in 2012 while working in a previous position, I ate some variation of this salad everyday for 5 months straight! It took all the guess work out of planning my meals for the week. Today's version has spinach, grilled chicken, cucumbers, and beets. The dressing (in the little white container) is a WONDERFUL creation from Trader Joe's called Champagne Pear Vinaigrette. On the occassion I will add a few walnuts or almonds and/or a boiled egg. Oh and I like to dice up a red pepper.
So why am I saying all this? Basically this is all related back to my previous post about finding your snack. Find what YOU like. I like cucumbers as an afternoon snack and salads for lunch. Again, that's me. Once you figure out what works for your stick with it. Your body will thank you AND so will your wallet :)
Until next time, Salud!
Below you will find the salad that I can eat everyday. Yes, everyday! In fact, in 2012 while working in a previous position, I ate some variation of this salad everyday for 5 months straight! It took all the guess work out of planning my meals for the week. Today's version has spinach, grilled chicken, cucumbers, and beets. The dressing (in the little white container) is a WONDERFUL creation from Trader Joe's called Champagne Pear Vinaigrette. On the occassion I will add a few walnuts or almonds and/or a boiled egg. Oh and I like to dice up a red pepper.
So why am I saying all this? Basically this is all related back to my previous post about finding your snack. Find what YOU like. I like cucumbers as an afternoon snack and salads for lunch. Again, that's me. Once you figure out what works for your stick with it. Your body will thank you AND so will your wallet :)
Until next time, Salud!
Thursday, April 11, 2013
Are you getting enough vitamin D?? You need it!!
I think supplements are very important, in addition to a healthy and active lifestyle. This article talks about the connection between vitamin D deficiency and several diseases.
Wednesday, April 10, 2013
Find YOUR Snack!
By now we ALL know that we should be snacking on fruit and vegetables. But the trick is finding one that you can eat consistently. Take me for instance, I can't stand melons (watermelon, cantaloupe, honey dew, etc)! I have tried over and over to enjoy them but I think they are AWFUL! I enjoy berries but I am not always in the mood for them and you want to eat them when they are in season. Bananas are a BIG no no in my life. I enjoy mangoes but they are not always in season, buying them pre-cut is rather pricy, and I do not always cut them correctly when I buy them whole. And the list goes on and on. WELL, I had a few friends over a little while back and I cut up some seedless cucumbers to serve with some hummus. There were a few cucumber slices left over after they left so I bagged them up and took them to work with me. Wouldn't you know I left the hummus at home! But I wanted my snack! I was hitting my afternoon lull and I needed something! I popped one of the plain raw cucumbers in my mouth and it was wonderful! Just a plain raw seedless cucumber!! Since then, I eat cucumbers every day around 3:00pm or 4:00pm.
The moral of this story, figure out what you like and stick with it! Cucumbers are my go to snack every day. I cut them up every night and take them in to work. Figure out your staple fruit or veggie and make sure when you go to the store you get that every time. Take the time out to do this for yourself and your body will not only thank you, but it will start to expect the healthy snack. And your wallet will thank you.
Until next time, Salud!
Monday, April 8, 2013
Have You Taken Your Meds Today?
"The forest not only hides man's enemies but its full of man's medicine, healing power and food." – African Proverb
Wednesday, April 3, 2013
Breaking it DOWN to the Cents!
Someone just shared this blog with me and I really like it! People often complain that they spend more money cooking than they do eating out and I have been trying to counter that belief. This blogger breaks down how much a portion costs you. Check out Buget Bytes and let me know what you think.
Salud!
Salud!
Tuesday, April 2, 2013
Homemade Flavored Water
A co-worker and I were talking last week about some of the things we enjoy about summer. One of things that she mentioned she enjoyed doing was making her own flavored water. We all know that drinking water is IMPORTANT in achieving and maintain good
health. I have a few friends, however, that simply do not like to drink water
because, let's face it, it has NO flavor. I enjoy water but this conversation with my co-worker inspired me to go to the lab.
Since we had a little taste of spring this past weekend I decided make some flavored water to enjoy after I walked my dog. I picked up some mint leaves, lemons, and ginger from the store. I already had some strawberries, blueberries, and mandarin oranges.
Here are my recommendations for 35oz of water (I store my water in Weck Jars but you can use any vessel you have).
1. Using a mortar, mash/blend about 5-6 mint leaves with some fresh ginger (at least 2 tablespoons but you can use more) and then add 1/4 cup of lemon juice. If you do not have a mortar, put the ingredients in a small bowl and mash/blend with a spoon and/or fork.
2. Instead of OR in addition to the ginger, mix in 2 or 3 strawberries and/or 7-8 blueberries. You can also use some mandarin oranges (I recommend this without the ginger, mint, and lemon juice).
3. You can add a little, just a little honey or stevia to the mix. Again, this is supposed to be a flavored water. By a little I mean 1 to 2 teaspoons of honey or stevia and no more.
4. Once you have decided on your flavor(s), put them in the bottom of your vessel and add some filtered water to it. Cover and let the water chill in the refrigerator for at least 12 hours.
5. Pop the top and Enjoy!
Salud!
Since we had a little taste of spring this past weekend I decided make some flavored water to enjoy after I walked my dog. I picked up some mint leaves, lemons, and ginger from the store. I already had some strawberries, blueberries, and mandarin oranges.
Here are my recommendations for 35oz of water (I store my water in Weck Jars but you can use any vessel you have).
1. Using a mortar, mash/blend about 5-6 mint leaves with some fresh ginger (at least 2 tablespoons but you can use more) and then add 1/4 cup of lemon juice. If you do not have a mortar, put the ingredients in a small bowl and mash/blend with a spoon and/or fork.
2. Instead of OR in addition to the ginger, mix in 2 or 3 strawberries and/or 7-8 blueberries. You can also use some mandarin oranges (I recommend this without the ginger, mint, and lemon juice).
3. You can add a little, just a little honey or stevia to the mix. Again, this is supposed to be a flavored water. By a little I mean 1 to 2 teaspoons of honey or stevia and no more.
4. Once you have decided on your flavor(s), put them in the bottom of your vessel and add some filtered water to it. Cover and let the water chill in the refrigerator for at least 12 hours.
5. Pop the top and Enjoy!
Salud!
Wednesday, February 27, 2013
Adults Age 20 to 39 Eat the Most Fast Food
I heard about this STUDY over the weekend on the radio. The good news is that fast food consumption is going down overall in the U.S. HOWEVER, the groups that consume the most fast food are 20 to 39 year olds and non-Hispanic Blacks.
As a member of both of these groups I have to wonder what is contributing to this. Since I am a researcher I know income and education are two major factors. But what else is going on? Is it that we do not have time to cook? Is cooking something that people in the 20 to 39 age group don't do?
Just curious! Would love to hear (read) your thoughts!
As a member of both of these groups I have to wonder what is contributing to this. Since I am a researcher I know income and education are two major factors. But what else is going on? Is it that we do not have time to cook? Is cooking something that people in the 20 to 39 age group don't do?
Just curious! Would love to hear (read) your thoughts!
Spices 101 - Top 10 Must Have Spices
I have been asked several times what spices do I use regularly. Just to give you a taste, this is what my spice cabinet looks like:
It's not as bad as you think! And no, I did not go out and buy all of these all at once. But there are a few spices that I use quite regularly. And the most important thing to note is that these spices are not expensive. One of the best places to get spices is the farmers' market or places that you can buy it in bulk.
So without further delay, here is my list of 10 must have spices!
1. Kosher salt
You may be surprised to find yourself using less of this to season your food. It is not a substitute for table salt (although you really won't need table salt if you season your dish while you are preparing it).
2. Black pepper
Tends to go hand and hand with the salt.
3. Rosemary
Excellent on chicken, lamb, and potatoes.
4. Thyme
In addition to meat, it adds a nice kick to eggs.
5. Nutmeg
Can be used for sweet and savory dishes.
6. Cinnamon
Can also be used for sweet and savory dishes.
7. Basil
Excellent in soups and stews.
8. Garlic Powder
Good for veggies, starches, and meats.
9. Red Pepper Flakes
Add a little spice to your stews, meat, and sauteed greens.
10. Paprika
If you can find the smoked paprika, you will add an additional layer flavor to your dish.
It's that simple! There are a few other spices that I would recommend but I think this is a good list to start with for now.
It's not as bad as you think! And no, I did not go out and buy all of these all at once. But there are a few spices that I use quite regularly. And the most important thing to note is that these spices are not expensive. One of the best places to get spices is the farmers' market or places that you can buy it in bulk.
So without further delay, here is my list of 10 must have spices!
1. Kosher salt
You may be surprised to find yourself using less of this to season your food. It is not a substitute for table salt (although you really won't need table salt if you season your dish while you are preparing it).
2. Black pepper
Tends to go hand and hand with the salt.
3. Rosemary
Excellent on chicken, lamb, and potatoes.
4. Thyme
In addition to meat, it adds a nice kick to eggs.
5. Nutmeg
Can be used for sweet and savory dishes.
6. Cinnamon
Can also be used for sweet and savory dishes.
7. Basil
Excellent in soups and stews.
8. Garlic Powder
Good for veggies, starches, and meats.
9. Red Pepper Flakes
Add a little spice to your stews, meat, and sauteed greens.
10. Paprika
If you can find the smoked paprika, you will add an additional layer flavor to your dish.
It's that simple! There are a few other spices that I would recommend but I think this is a good list to start with for now.
Salud!
Saturday, January 19, 2013
Quick Fix!! Sauteed Brussels Sprouts
I have decided on a new blog feature that I am calling Quick Fixes. These are basically meals that you can prepare quickly (hence the name) and require minimal ingredients. So, try to hang on to those New Year's Resolutions a little longer because I have a yummy and healthy treat for you!
Now, before you turn your nose up at Brussels sprouts, let me assure you that these will rock your world (yea I said it)! I had a few friends over for dinner and I served these. One had never eaten Brussels sprouts before that night and she was asking if she could take some home with her. Trust me when I tell you that you will want to start making these every week.
1/2 cup diced onions OR shallots
1 tablespoon of minced garlic
1 cup of diced bacon (good quality turkey or pork)
2 pounds of Brussels sprouts, rough chopped or shredded (some stores already sell them chopped or shredded)
Kosher salt and ground pepper
Now, before you turn your nose up at Brussels sprouts, let me assure you that these will rock your world (yea I said it)! I had a few friends over for dinner and I served these. One had never eaten Brussels sprouts before that night and she was asking if she could take some home with her. Trust me when I tell you that you will want to start making these every week.
Ingredients
1/4 cup extra-virgin olive oil1/2 cup diced onions OR shallots
1 tablespoon of minced garlic
1 cup of diced bacon (good quality turkey or pork)
2 pounds of Brussels sprouts, rough chopped or shredded (some stores already sell them chopped or shredded)
Kosher salt and ground pepper
Directions
In a large skillet, heat oil over medium-high heat. Add onions/shallots and garlic, and cook for 2-3 minutes, stirring frequently. Add the bacon and cook for another 5-6 minutes (the bacon will start to brown). Add the Brussels sprouts and mix all the ingredients together well by folding all the ingredients on top of each other. Season with salt and pepper, and cook, stirring frequently, until caramelized, about 8 to 10 minutes. Add 1/3 cup water and cook until evaporated, about 2 minutes. Serve immediately.
Salud!
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