Posts tagged ‘Diet’

Jan 22

Super Foods Power Smoothie

2012 © copyright Savory Simple, all rights reserved

This is my daily breakfast. It’s very filling and so healthy. I like this smoothie so much that I used it to kick my morning caffeine habit. I used to look forward to coffee. Now I crave my smoothie.

May I talk about flax seed for a moment? One of the most common nutrition complaints I hear from people is that they don’t get enough fiber in their diet. Indeed, it can be quite difficult to get the recommended 20-35 grams per day, especially if you don’t eat a lot of fruits and veggies. 1 1/2 tablespoons of flax seed has 4 grams of fiber! That’s the same as eating a cup of brussels sprouts. In addition to containing fiber, flax seed has omega-3 essential fatty acids and lignans, which have antioxidant properties. There’s evidence that flax seed may help reduce the risk of cancer, heart disease, stroke and diabetes. Adding flax seeds to a smoothie is a perfect way to incorporate natural, healthy fiber into your diet. I recently discovered roasted flaxand prefer the flavor and texture over standard flax seed. But either will work fine.

This recipe is totally customizable. I like using almond milk and butter because almonds are another super food. But feel free to swap out the almond milk for soy or coconut (coconut milk tastes amazing with the other ingredients and is a healthy fat). Use any nut butter you prefer. You can also add more nut butter for decadence. I know a lot of people are squeamish about green smoothies, but I promise you won’t notice the kale. It’s so good for you and this is any easy way to fill your tummy and add nutrition. I freeze individual servings of banana and kale so I simply drop them into the blender. The kale chops up better when frozen. Read more

Jan 8

61 Comments

Basil Apple Lime Juice

I don’t know about you, but I’m still feeling really stuffed from the holidays. Getting back into my work and exercise routine has been slow moving, to say the least. At times it has been downright painful. Since returning home I’ve been watching my processed sugar and gluten intake to try and detox from all of the heavy food I consumed for 11 days straight. I’ve also dusted off my juicer. A glass of fresh juice can do wonders when I’m feeling rough around the edges.

This basil apple lime juice is very refreshing and full of health benefits. Basil contains antioxidants, can improve digestion and aid in stress relief. Lime juice is a great source of Vitamin C. Apples are believed to have cancer fighting properties. I feel almost like new after enjoying a glass!

Almost.

Nov 18

70 Comments

Homemade Coconut Milk

2011 © copyright Savory Simple, all rights reserved

Things have been a bit quiet here at Savory Simple. It’s because I’m currently doing a 7 day detox from Baltimore Health Coach! No sugar, dairy, gluten, caffeine, soy, corn, or processed foods for one week. The first few days were rough, but now I’m feeling great! It’s amazing how much the foods we consume effect our bodies. I’m waking up without coffee and my night time sugar cravings are gone. I feel clear-headed and energized. I think I may do this once per month since I work with sugar and gluten so often.

As you can imagine, it’s been difficult to cook and bake for the blog this week. Next time I detox I really need to bank some entries in advance. However, I’ve been wanting to make coconut milk ever since I made raw almond milk. This was the perfect week to try. And it was so easy and delicious. It has a consistency similar to regular milk, but tastes like the canned variety. Canned coconut milk is much thicker and I tend to use it in curries and ice cream. I’d recommend this version for cereal and smoothies, or wherever you might use regular milk. You can store it in the refrigerator for a few days but I wouldn’t let it sit too long. Natural separation will occur, so shake it before using. I store my milk in a mason jar for easy shaking.

Nov 2

67 Comments

Almond Butter

Since I now regularly make raw almond milk, I decided to invest in bulk almonds to save money. Totally worth it! I can now make milk for pennies on the dollar. It got me wondering what else I could do with them, and I decided to try homemade almond butter. It’s unbelievably easy and incredibly economical.

Oct 11

55 Comments

Raw Almond Milk

I recently watched the documentary ‘Forks Over Knives’ and it was a life changer. The movie provides some stunning scientific evidence supporting the relationship between animal product consumption and disease. I want to live a long healthy life! I’m nowhere close to maintaining an exclusively plant-based diet, but I’m making changes. For example, I’ve never been a big meat eater but I consume quite a bit of dairy. To offset this, I’ve been alternating between milk and non-dairy alternatives.

Out of the wide array of non-dairy milk alternatives available, my favorite is almond milk. It has a mild, smooth flavor and works great in cereal, coffee and smoothies. I have yet to try baking with it but I’ve heard many success stories. I decided to try making my own to see how it compared to store brands such as Almond Breeze.

Oct 9

42 Comments

Apple Chutney

I love making chutneys. They’re simple to make and pair perfectly with chicken or pork for a tasty weeknight meal. Many chutney recipes use raisins; I decided to use dried cherries instead.

Sep 20

17 Comments

Apple Picking at Larriland Farms

As much as I love warm weather, I look forward to fall every year. Apple picking is my cherished yearly tradition signaling autumn leaves, cool weather, cider, winter squash, and holidays with family.

Sep 13

23 Comments

Alcohol-Free Mojito Spritzer

As I mentioned in my hot toddy post, I’m not much of a drinker these days. Maybe I’ve developed a mild allergy to alcohol over the years, because most of time it gives me a headache that ranges from mild to severe. It’s a shame, because I’ve always loved good wine and beer. And, you know, drinking is fun… but in the end I’ve found it’s not worth the pain. I usually stick with cocktails when I do hit the booze because I’ve had the best luck staying headache-free with hard liquor. The mojito is my absolute favorite cocktail, so why should I be limited to enjoying them on rare occasions?

I’ve adapted a healthy recipe from Canyon Ranch, which they refer to as an “Almosjito Limeade.” The recipe contains several juices that I prefer not to keep around, so I’ve swapped them all out for the fresh squeezed variety. I usually have red-seedless grapes on hand and since the original recipe calls for 1/4 cups white grape juice, I juiced grapes into a measuring cup with a garlic press over a fine mesh strainer. Voila, fresh grape juice!

The results are so delicious. I can drink this everyday without the least bit of guilt or pain! And if you want to turn it into a regular mojito, simply add a shot of rum.

Sep 10

34 Comments

Strawberry Mango Yogurt Pops

I’ve been making homemade pops quite a bit recently. I go through phases where I get major sugar cravings in the evening (these phases seem directly related to carb and sugar intake during the day). Homemade popsicles have become my answer! They’re healthy, filling, and they satisfy my sweet tooth. I already keep Greek yogurt and frozen fruit handy to make smoothies. For pops, I typically make the same smoothie I would have for a daytime snack and then freeze the contents into my Tovolo Green Star Ice Pop Molds.

It helps to have a good sturdy blender for this. If your blender can’t puree frozen fruit, use fresh fruit. My pop molds use approximately 2 1/3 cups of smoothie to fill all of the molds. This recipe makes a bit extra in case you’re using a larger mold. Drink the excess, it’s delicious. And experiment with the ingredients! I often use strawberries and mangoes because I love the flavor combination, but you can use any fruits you prefer. Play around with the recipe and make a healthy, homemade pop that’s so much better than anything you’ll buy in the store.

Sep 8

22 Comments

Whole Wheat Apple Orange Muffins

I’ve always been the type of person who thinks ‘what do I feel like cooking or baking this week?’ I brainstorm some ideas and then I’m off to the grocery store to pick up whatever I need. It occurred to me recently that such thinking, while gratifying, isn’t exactly economical. I have an entire pantry and fridge full of supplies. Why not simply search around for ingredients I have on hand and go from there? This is probably what the rest of the universe already does, but sometimes I look past the obvious. Since we’re on a bit of a restricted budget right now, it’s my new plan. And that is how this entry came to be.

I hesitate to call these Whole Wheat Apple Orange Muffins because the orange flavor didn’t come through as much as I expected it to. But it was there. I added 2 tablespoons of fresh orange juice and 1 tablespoon of orange zest. I contemplated adding 1 tsp of pure orange extract but went against my better judgement. Next time I’ll definitely add that and I recommend you do the same if you want an orange flavor that stands up to the apples. All that being said I think the orange ingredients definitely brightened up the recipe with a delicate aftertaste. The final product was ridiculously moist and the brown sugar topping added the perfect crunch.

I’ve adapted this recipe from King Arthur Flour. Aside from the oranges, I also added more apples.

Aug 26

64 Comments

Salads 101: Everything You Need to Know

This summer I’ve become a salad fanatic. Believe it or not, I was terrible at making salads before I went to culinary school. It was my shameful secret. I knew about the different tastes (sweet/salty/bitter/sour) but I didn’t realize that paying attention to such a simple cooking principle would have such a dramatic effect on my final product. I also didn’t realize the importance of adding texture and color or that the trick to making salads truly filling was to add protein and healthy fat.

I’m going to break everything into categories to describe how I make salads. Even the picky eaters in my family enjoy my salads, so I think you will too! Pick and choose from this list, but try to add something from as many categories as possible to create a good balance.

Posts tagged ‘Diet’

Super Foods Power Smoothie

Basil Apple Lime Juice

Homemade Coconut Milk

Almond Butter

Raw Almond Milk

Apple Chutney

Apple Picking at Larriland Farms

Alcohol-Free Mojito Spritzer

Strawberry Mango Yogurt Pops

Whole Wheat Apple Orange Muffins

Salads 101: Everything You Need to Know

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