Healthy Meal Share!

So, I thought it would be fun to see some pictures and recipes of healthy meals that you guys are making at home! This is all a journey and it is so nice to get insight as to what different combinations we can come up with regarding dinner meals.
I'm asking anyone that reads this to challenge yourself! Photograph your healthy dinner,  give me the recipe and I will post in right here on the blog. This should be fun, so please participate. Just share whatever you think is a healthier meal for a family. I'm so excited about this!!!
My email address is:

Thishungrymom@gmail.com

So I just need the recipe and instructions, along with a photo... and a comment about your meal.
Happy cooking!

Blessings,

Dani

1500 Calorie Meal Plan

http://www.brighamandwomens.org/Patients_Visitors/pcs/nutrition/services/healtheweightforwomen/eating/mealPlans/1500_calorie.aspx


I just found this great website that has meal plans for every day of the week. To see a plan laid out sometimes helps us to stay on track. This meal plan really gives us a good look at what 1500 calories per day looks like. A lot of times, we go way over, and maybe everyday.This is why people gain weight so fast. I think we need to start being honest with ourselves and take control over our eating. I know that I feel so much better, eating healthy food and giving my body what it needs and not what tastes good. With the plan to start eating better, and incorporating exercise in your daily routine, it will help you lose the extra weight as you remain faithful to the plan.

 Obesity has been linked to several serious medical conditions, including:

• Heart disease and stroke.
• High blood pressure.
• Diabetes.
• Cancer.
• Gallbladder disease and gallstones.
• Osteoarthritis.
• Gout.
• Breathing problems, such as sleep apnea (when a person stops breathing for a short episodes during sleep) and asthma.

I think it is so important to take control now, and stop living to eat, and EAT to LIVE. 

Blessings, 

Dani

Lentil & Black Bean Soup

I just made THE most amazing soup! So good! Very high in protein... and I think that just about everyone would love it! Please give it a shot, it was so easy to make and just very satisfying. My kids ate it, I ate it, Aaron had 2 bowls... it was a hit! This soup is going in the books for sure! Let me know how yours turned out! 
Comfort foods do not need to be high fat or high calorie. Soup is a great example. You can make delicious, nutritious, and satisfying soups such as this Lentil and Black Bean soup, which is packed full of low-fat, high-fiber goodness. If you choose to use vegetable broth, this makes a great vegetarian lunch.

Cook Time: 30 minutes

Total Time: 30 minutes

Ingredients:

• 2 tsp canola oil (I always use Extra Virgin Olive Oil)
• 1 1/2 cups finely chopped onion
• 1 large celery stalk, diced
• 1 Green Bell Pepper
• 2 cloves garlic, minced
• 1 tbsp ground cumin
• 1 tbsp chili powder
• 1 cup lentils, rinsed and picked through
• 2 15-ounce cans reduced-sodium black beans, drained and rinsed
• 1 14.5-ounce can diced tomatoes
• 4 cups fat-free, low-sodium vegetable or chicken broth

Preparation:

In a large pot, heat oil on medium heat. Sauté onions, celery, bell pepper, and garlic until softened, about 4-5 minutes. Sprinkle cumin and chili powder, cook for 1 minute until fragrant. Add lentils, black beans, tomatoes and broth. Bring to a boil, then cover and simmer for 25 minutes, or until lentils are tender.

I topped mine with some chopped fresh spinach and a dash of fresh mozzarella! ENJOY!

Serves 8

Per Serving: Calories 127, Calories from Fat 14, Total Fat 1.6g (sat 0.1g), Cholesterol 0mg, Sodium 503mg, Carbohydrate 22.2g, Fiber 7.1g, Protein 6g

Blessings, 


Dani

Flax Seed

http://www.lifeaftercarbs.com/2011/08/flax-seed-meal-revisited-nutritious-and-low-carb/

I figured this would help out a lot. I know there are a lot of questions regarding flax seed and if you should or shouldn't buy it ground. Hope this helps!


Blessings, 
Dani

Sweet Potato Oatmeal Bars

What's great about this recipe is that you can change it up and make it your own. If you dont like Raisins, dont add them... If you dont want to use oil, DONT! Use Apple sauce or pear sauce whatever you would use as an oil substitute.  They Smell great! A little crumbly, but that could be because I used applesauce. Taste good! Great for the sweet potato fan! Happy baking ya'll!
Blessings, Dani

Sweet Potato Oatmeal Bars
2 cups cooked, mashed sweet potatoes (microwave and peel)
1/4 cup maple syrup
1 1/2 teaspoons cinnamon, divided
1/4 cup maple syrup
1/4 canola oil ( I used apple sauce)
1/4 cup water
2 cups rolled oats
1 cup chopped walnuts(This is the fun part where you can add other nuts/raisins)
1 cup whole wheat pastry flour (I used Organic Brown Rice Flour and a little bran)

Serves: 8 Cooking Time: 30 minutes - one hour
Instructions:
Preheat oven to 350 degrees. Place sweet potatoes, maple syrup and 1 teaspoon cinnamon in a food processor and mix until smooth. Set aside. In a medium bowl, mix oats, nuts, flour and 1/2 teaspoon cinnamon. Set aside. Mix maple syrup, oil, and water separately and add to dry. Mix. Divide dough in half. Oil an 8x8 baking dish and press half of dough in the bottom. Spread the sweet potato mixture over the dough evenly. Crumble the remaining half of dough evenly over the sweet potato. Press gently. Bake for 20 minutes, until slightly crisp on top and golden. Let cool before serving

Silk Pure Almond Milk

I have been looking for an alternative for milk, not that I am completely switching from dairy to something else... but just something to put in my coffee, cereal, recipes, etc... Well I came across this product in the store and figured I would give it a shot. So far so good, we love it. It's Silk Pure Almond Milk. Here is some info on the product from their website. 

Q. What are the nutritional benefits of Silk Pure Almond almondmilk?

A. Silk Pure Almond almondmilk is a refreshing, delicious and versatile choice for a healthy lifestyle.

• We've fortified our almondmilk so that it contains 450 mg of calcium per 8-ounce serving, which provides 50% more calcium than a glass of dairy milk.¹
• Silk Pure Almond almondmilk is an excellent source of antioxidant vitamin E, supplying 50% of the recommended daily value in an 8-ounce serving.
• Silk Pure Almond Unsweetened contains no added sugars or sweeteners and has only 35 calories per 8-ounce serving; Silk Pure Almond Original contains 60 calories per serving; Silk Pure Almond Vanilla contains 90 calories; and Silk Pure Almond Dark Chocolate has 120 calories.
• Our almondmilk provides as much vitamin D as dairy milk: 25% of the recommended daily value.²
• Silk Pure Almond almondmilk is a great source of vitamin B12, providing 50% of the recommended daily value in an 8-ounce serving.
• There is no saturated fat in Silk Pure Almond almondmilk.
• Our almondmilk is cholesterol-free, soy-free, dairy-free, lactose-free and completely vegan.

Ingredients and Processing

Q. Where do the almonds used in Silk Pure Almond almondmilk come from?

A. All of the almonds used in our almondmilk are grown in the United States, which is the world's largest producer of almonds.

Q. Is Silk Pure Almond almondmilk natural?

A. Yes. It is produced without artificial ingredients and meets the same high standards of quality and integrity as the rest of the Silk product line. We keep processing to a minimum, beginning with whole, all natural almonds. The nuts are lightly roasted and ground to produce creamy almond butter. Then we blend in filtered water, natural sweetener, natural flavorings, vitamins and minerals. (Pure Almond Unsweetened contains no added sugar or sweeteners.) In addition, Silk Pure Almond almondmilk is certified by the Non-GMO Project, the nation's first system designed to test whether a product's ingredients have met defined standards for the absence of genetically modified organisms, or GMOs.

Q. What are GMOs?

A. Genetically modified organisms (GMOs) have been created using the gene-splicing techniques of biotechnology (also called genetic engineering, or GE). This relatively new science allows DNA from one species to be injected into another species in a laboratory, creating combinations that do not occur in nature or through traditional crossbreeding methods.

Q. What is the Non-GMO Project?

A. The Non-GMO Project is a nonprofit collaboration of stakeholders in the natural products industry--including manufacturers, retailers, farmers and consumers--dedicated to the shared mission of ensuring the availability of non-GMO food and beverage choices.

The Nutritional Value of Almond Milk

Almond milk is one of the most nutritionally valuable milk substitutes available today. It is high in a number of vitamins and minerals, including vitamin E, manganese, magnesium, phosphorous, potassium, selenium, iron, fiber, zinc and calcium. Almond milk is low in calories, at only 40 calories per eight ounce serving, and low in fat. It contains only three grams of fat per eight ounce serving. Almond milk is lactose, gluten, casein and cholesterol free; it's also free of saturated fats.

The Nutritional Value of Cow's Milk

Whole cow's milk is a very nutritious food. It's high in protein, with eight grams per serving. One eight ounce cup of milk meets 28% of your daily requirement of calcium, and fortified milk helps to fulfill your daily vitamin A and D requirements. However, whole milk is high in fat, with eight grams per serving, and saturated fat, with five grams per serving. Milk also contains 24 mg of cholesterol per serving, and contains 146 calories per serving.

Obviously, people are going to have their own opinion on what milk to use. I think that for what I am looking for it is going to be great. I tried it in my coffee this morning and it was very good! 

Blessings! 

Dani

Dani's Branni's

Here is a recipe I made up this morning after having not a lot of luck finding a recipe for muffins that is kid-friendly! These muffins are delicious. I made them for the kids and they love them! Beats a cupcake right? these ingredients might seem random but its because its what I had!

Blessings, Dani

Dani's Branni's :)

1 1/2 cups rice flour

1 cup Oat Bran

1/2 cup whole wheat flour

1 tbsp cinnamon 

2 tsp baking soda

2 tsp baking powder

1 tbsp freshly ground flax seed

2 eggs

1 cup 100% orange juice

1/2 cup RAW sugar

1/4 brown sugar unrefined if possible

1/2 oil or oil substitute (I used mostly applesauce and added 2 tsp oil)

1 banana chopped

1/2 cup raisins or chocolate chips

Baked them at 400 degrees for 15-17 minutes.

 Makes 20 muffins

Forks Over Knives Official trailer

http://www.youtube.com/watch?v=O7ijukNzlUg


Please take a moment to watch this video.
Dani

Tradition

My family and I have a tradition. We eat at The Old Farmhouse Restaurant every Friday morning. The kids look forward to it, as do Aaron and I. We talked about abandoning our tradition and replacing it with eating a healthier meal at home, but have decided to keep it. The kiddos are happy! So this last Friday, we spoiled our kids with pancakes bigger then their heads and hot cocoa.  Aaron and I stayed on track and got oatmeal with blueberries, walnuts, cinnamon, and some honey. Very delicious. I have to say that my husband is the health nut. I don't know where we would be if he weren't passionate about staying healthy and actually caring about our bodies, from the inside out!  Staying healthy is something that I know I need to do, but when your other half 'knows' as well, it helps keep everyone on board.  
Have a blessed day all!

Dani

Whole Wheat Pancakes

I just tweaked a whole wheat pancake recipe that I found online. Here is my ingredient list:

3 Cups Whole Wheat Flour

2 Tbsp Baking Powder

6 Tbsp RAW sugar

4 egg yolks

3 Cups Nonfat milk

6 Tbsp apple sauce

3 Tbsp FRESHLY ground Flax Seed

Mix everything together and cook in a non stick pan or lightly oiled cast iron pan.

These pancakes were amazing! My kids LOVED them. For perfect sizes I used my measuring cup that measures 1/3 cup. The Apple Sauce is replacing the oil that would have been used in the recipe,(I used some of Romans baby food berry apple mixture), the non fat milk replaces 2%, and I added the freshly ground flax seed which I just learned I could grind in my coffee grinder. I learned yesterday as I was doing some research that flax seed has a fresh oil that is released when you grind it, and that it can go rancid fast. So, if you buy it already ground... chances are it has WAY less nutrition as a freshly ground seed. Good info to know! Sometimes we spend a lot of money on things that are already ground and we don't realize that it doesn't have as much nutritional value. This makes a ton of pancakes, so feel free to half the recipe.

It made me think of a coffee bean, and how much tastier it is from a freshly ground bean!

Well, that is my post for the day! 

Blessings!

Dani

Mighty Muffin Success!

Alright, so I took a picture! I stored these Mighty Muffins in the fridge last night because of a current 'ant problem' that we are having. I just took them out to try one cold... they are great! The flavor of the banana and apple really stand out.  So these little guys, ARE in fact mighty because they are loaded with potassium, Vitamin A, C & E, also I threw in some flax seed which studies show that flax seed may help fight everything from heart disease to diabetes to breast cancer.  I added some oats to my muffins as well, so these are a great fiber source. 
Blessings,

Dani

Brown Rice!

This was dinner tonight. Very simple and packed with flavor! Brown rice which is a staple for us, loaded with veggies, cilantro, onion. I baked some quartered corn tortillas at 400 degrees for about 7-10 minutes and sprayed them with fresh lime. This was a great meal! Needed some protein but I didn't have any beans left.

Every Sunday afternoon, I make a pot of brown rice. About 32 ounces of brown rice and that gets us through most of the work week. Its great to keep in the fridge, so that you can have it on hand and ready to add to whatever healthy meal that you are trying to make! Just wanted to share our dinner idea. The chips were so good and perfect with this combo! Have a good night everyone!

Mighty Muffins

Going to make these Mighty Muffins! Excited to see how they turn out and maybe freeze some for a quick, on-the-go snack! These are from another great site, http://www.forksoverknives.com/mighty-muffins-for-mothers-day/

From the Inside Out

In September 2011, I watched a documentary called, 'The Incredible Human Machine'.  It was amazing, and after watching the entire thing... I had to pick my chin up off the floor! It was life changing and really opened my eyes to what I was consuming, and how I was 'fueling' my body. 

My husband and I hardly ever eat fast food. Its just something that we have always stayed away from. When we travel, we pack food, and stop at grocery stores to get something healthy to snack on.  After realizing that I wanted to make a big change, I did... and it lasted a whole 70 days. I gradually got back into eating the way I was before.  

Aaron (spouse), and I recently watched another documentary called 'Forks over Knives' and we decided that this is the way we needed to start eating. So I am starting this blog, for anyone to read and hopefully get helpful fun ideas to feed a family based on a whole foods, plant based diet. 

I am not a writer, I am just hungry and excited to learn about eating the best I can.  Below is a helpful list of a whole foods, plant based diet. I hope you all find some of this information helpful and I hope you all start feeling better, from the inside out.  

(Engine2diet.com)

Cooking oil substitutes

Fat-free cooking spray, such as Spectrum

Vegetable stock

Fresh produce

Choose a wide variety from this category, and focus especially on 

dark leafy greens.

Fruit 

Vegetables

Herbs, such as parsley and cilantro

Whole grains

Brown rice

Wild rice

Risotto

Whole grain breads/pita

Whole grain baking mixes

Whole grain pancake mix

Whole wheat pasta

Dried and canned goods

Select items without added salt, sugars, or preservatives. 

Beans - including black, kidney, pinto, and 

northern varieties

Lentils - including red, green, and brown varieties

Fruits - including raisins, apricots, pineapples, 

strawberries, dates, figs, and mangoes 

Spices

Tomatoes

Nuts

Avoid roasted varieties.

Walnuts

Cashews

Almonds

Pistachios

Meat Substitutes

Meal-starter crumbles

Tempeh

Tofu

Seitan

Wheat Gluten

Lentils

Milk Substitutes

Choose varieties that do not contain added oils.

Almond milk

Multi-grain milk

Oat milk

Rice milk

Soy milk

Sweeteners

Molasses

Maple syrup

Honey

Banana and apple sauce can replace sugar in recipes

Vinegars

Balsamic

Fruit

Oriental

28 DAY TOOLBOX:  Kitchen Must-Haves… to get Plant-Strong!

Make snacks and meal preparation 

easier by keeping these staples handy.

In the fridge

Cooked brown rice

Cooked beans/legumes

Hummus

Salad

Sliced fruits and vegetables

In the freezer

Watch the fat and sodium content of prepared frozen 

foods, especially meat substitutes.

Corn tortillas

Fruits and vegetables

E2 approved breads

Meat substitutes, such as veggie burgers 

and veggie dogs

Pita bread

Pizza crusts

Blessings,