Food Challenge Tips

GYG Food Challenge Reminders & Tips

We are not food experts, but we have done a lot of research!  These challenges are only meant to educate yourselves on the many benefits of eating primarily plant based!  We've done all 3 Challenges in the past 3 years and have found the following tips below to be good reminders!  We live very closely to the food challenge rules most of the time, but have found that our bodies need a challenge once or twice a year for us to re-evalutate where we are with food!  We will be committing to the challenge this February and invite you to join us!

E2 Challenge (Fire Cadet & Fire Fighter)

THE E2 CHALLENGE

Based on Rip Esselstyn’s Book, The Engine 2 Diet

If you have already done a clean food challenge or want to just dive right in, then the E2 Challenge is for you!  You will be eating 100% plant based!  

Cleaning Eating Challenge

CLEAN EATING CHALLENGE

We are issuing 3 Food Challenges this month.  The first is to eat CLEAN for a month.  Basically you will eat whole foods - foods that only contain ONE ingredient, the food itself.  Think vegetables, fruits, nuts, whole grains, & water! 

What is Clean Eating?   Clean Eating is eating foods closest to the state in which they are found in nature. The majority of “clean” foods can typically be found in the outer aisles of the supermarket where fruit, vegetables, unprocessed nuts, organic eggs, etc. are located.  Clean food is any food that could be made by a person with reasonable skill in a home kitchen with readily available, whole-food ingredients.  Most processed foods have been chemically altered through additives such as flavor enhancers, binders, colors, fillers, preservatives, stabilizers, emulsifiers, etc.   To summarize:  Read ingredient lists, NOT the nutritional label.  If there is an ingredient that is not a whole food, or that you cannot pronounce, put it back!

Asparagus Soup

A green soup that is sure to warm you up this winter!

Creamy Asparagus Soup

1 1/2 lbs. asparagus spears, trimmed, cut into 1 inch pieces
1 1/2 tbs. olive oil (or use vegetable broth)
1 1/2 cups finely chopped shallots (or a combination of shallots and onions)
1/2 lb. boiling potatoes, peeled and cut into small cubes
2 vegetable bouillon cubes
Salt & Pepper

In medium saucepan heat oil (or vegetable broth) over medium heat.  Add shallots/onions & cook, stirring often, until beginning to brown, 8 - 10 minutes.

Add potatoes, cut up asparagus and 4 cups of water.  Cover and bring to a boil over high heat.  Add bouillon and 1 tsp. salt.  Reduce heat and simmer, partially covered, until potatoes are tender, about 10 minutes.

In food processor or blender, process soup in small batches until smooth and creamy.  Return to pot and add salt and pepper to taste.  Serve hot.  Enjoy!

Time in the Kitchen

Sunday I spent about 2 1/2 hours preparing foods for the week and prepping for dinner that evening.  As I was noticing the clock ticking by, I felt a tad bit of guilt creeping in that I was not engaged with my girls playing or spending time with my husband.  Mind you the girls were happy and content and did not need me.  My husband was preparing for a business trip and did not need me.  Then why would I feel guilty for prepping nutrient dense, healthy food for my family?

Black Bean Brownies

These decadent brownies are from Chocolate Covered Katie.  Their secret ingredient - black beans!  And, if no one told me, I would never know they were in there!  These are yummiest right out of the oven, gooey and warm.  My kids think these are the best 'Happy Friday' after school treat.  

1 15oz. can black beans, rinsed and drained very well

3 T. unsweetened cocoa powder

1/2 c. quick cook oats

1/4 t. salt

1/2 c. maple syrup

1/4 c. coconut oil (melt before combining with other ingredients)

2 t. vanilla extract

1/2 t. baking powder

1/2-2/3 c. dark chocolate chips

optional:  more chips for presentation

Preheat oven to 350.  Combine all ingredients, except chocolate chips, in food processor.  Blend really well until smooth.  Stir in the chips, then pour into an 8x8 pan sprayed with olive oil.  Sprinkle extra chocolate chips on top for presentation.  Cook brownies 15-18 minutes.  Allow to cool at least 10 minutes before cutting.  

Enjoy!

Dawn

Magic Kale Salad

This is a recipe from Sarah Matheny at what used to be her Peas & Thank You blog.  Sadly for us, she posted a 'farewell' several months ago, and the website is no longer online.   She said goodbye to her successful blog, Peas & Thank You, to give more time to her kids and adopt a child from Guatemala.    Can't imagine how hard that decision was, but how rewarding it will be.  The following is her recipe.  If you are like me and like lots of dressing (original recipe is just enough for a thin coating), double the dressing ingredients.       

1 bunch dinosaur or lacinto kale (or really any kind of kale works fine), chopped

          (I like to use a bag of  Organic Tuscan Kale from Trader Joe's) 

2 T. lemon juice (~1 large lemon juiced)

1 t. sesame oil

1 T. extra virgin olive oil

2 t. dijon mustard

1.5 t. honey

1/4 t. salt

1 apple

1/4 c. pistachio kernels or chopped walnuts

In a small bowl, whisk lemon juice, oils, mustard, honey, and salt.  Pour over kale in a large salad bowl.  Massage dressing into kale with your hands.  Add diced apples and nuts.  I also like to add 1/4 c. feta cheese to ours.  This tastes best if you make it ahead and give it time to chill in the fridge.  It is also great leftover the following day.  Stir before serving.

Dawn

Up for a Challenge?

I know most of you to come to this blog looking for recipes, and I promise we will have more recipes SOON!  But sometimes we like to share other stuff too :).

I called Dawn yesterday on my drive to my hometown for my grandmother's funeral (amazing woman in my life who I miss dearly but rejoice she is at home with Jesus now) to share three things.  I think a lot when I drive and when I run.  (more on running in a blog that's turned into a novel)

G-BOMBS

I am not quite sure how in all our reading about food, LeAnne and I have never heard this term before, but our friend Joelle (who happens to be the Whole Foods Cary Healthy Eating Specialist!) dropped this on us at a meeting today.  G-BOMBS.

G-BOMBS:  Greens, Beans, Onions, Mushrooms, Berries, Seeds - the most nutrient dense, health promoting, cancer preventative foods on the planet.  Cool, right!  We should be eating these foods every day and they should make up a large portion of our diet.

Read more from Dr Fuhrman at:
http://www.drfuhrman.com/library/gbombs.aspx

dawn

Orzo Salad with Feta, Olives and Peppers

16 oz. whole wheat orzo

1/4 c. olive oil

6 oz. crumbled basil & tomato flavored feta cheese

1 red bell pepper, diced

1 yellow bell pepper, diced

1/2 c. pitted kalamata olives, chopped

4 green onions, chopped

3 T capers, drained

3 T fresh lemon juice

1 T white vinegar

1 T minced garlic

1.5 t. oregano

1 t. dijon mustard

1 t. cumin

3 T. pine nuts, toasted

Cook orzo in water as directed.  Whole wheat orzo is hard to find, at least in my experience.  I have only been able to find it at Whole Foods.  Drain, rinse with cold water.  Drain well.  Transfer to large bowl.  Toss with a very small amount of olive oil to prevent sticking.  Add feta, peppers, olives, green onions and capers.  

Combine lemon juice, vinegar, garlic, oregano, dijon mustard and cumin in a small bowl.  Gradually whisk in 1/4 c. olive oil.  Season dressing to taste with salt and pepper.  

Add dressing mixture to orzo salad and toss.  Cover and refrigerate for at least a few hours.  Garnish before serving with toasted pine nuts.  Yumm!

This is adapted from an epicurious recipe. 

Happy 2014 - May it be full of fresh food and fitness!

dawn