tag:blogger.com,1999:blog-52658609979176938402024-02-06T18:26:37.747-08:00Nutrition TransitionsUnknownnoreply@blogger.comBlogger171125tag:blogger.com,1999:blog-5265860997917693840.post-81413522141485081892015-03-25T15:23:00.001-07:002015-03-25T15:23:16.830-07:00Intern Post - Spring Rolls of Spring<span style="font-family: Trebuchet MS, sans-serif;">Hi everyone! Wow, there has been far too much space since our last post. Again. Le sigh.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Since late fall I have worked on launching two businesses and also got pregnant! Lots of change 'round these parts. Check out our newly revamped <a href="http://www.findyourtransition.com/">Nutrition Transitions website</a>!</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Both of my interns have been wonderfully patient in helping me during this transitional time. They always step up to the plate and do whatever I need done. Kayla and Macy, you are my life savers!</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Check out a new post from Kayla, perfect for spring eating and really fun for kids!</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">*M*</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;">----------------------------</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<i><span style="font-family: Trebuchet MS, sans-serif;">From Kayla:</span></i><br />
<i><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></i>
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<span style="font-family: Trebuchet MS, sans-serif;">What better way to welcome spring and the change of seasons
than with some <b style="mso-bidi-font-weight: normal;">spring</b> rolls? I think
there is no better way. So let’s do it. <o:p></o:p></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Spring roll nights are always so fun for me. Loading these
babies up is an activity I can share with my boyfriend (and not get OCD with
him sharing the kitchen with me). I went to visit my mom this past week and
made these with her. She not only loved how they tasted, but we really enjoyed
building them together!<o:p></o:p></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">This is a great activity for the whole family to enjoy. The
assembly is very simple, and you can lay out all of the ingredients before
preparing. A little bit of this, a lot of that… none of that—everyone has their
choice of what goes in their rolls. Make sure there are lots of colors to
choose from! Kiddos will love stuffing their rolls with a little bit of all of
the colors—ensuring a nutrient dense meal that’s mighty tasty and mother
approved. <o:p></o:p></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">As for the dipping, you could go simple and put some soy
sauce or tamari on the side. You could even buy or prepare a peanut sauce.
Maybe an avocado-lime dressing (1 avocado, ½ cup water, 2 Tbs lime, pinch of
salt)? The possibilities are endless. I’ve included what I prepared, along with
some links to some sauces you could use. I’ve found that these often don’t <b style="mso-bidi-font-weight: normal;">need</b> sauce, especially if you use
plenty of fresh herbs like mint, basil and/or cilantro—but the dipping is part
of the fun. <o:p></o:p></span></div>
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<div class="MsoTitle" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: large;">Spring Rolls of Spring</span><o:p></o:p></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Brown Rice
Wrappers<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">A shallow
baking dish, at least 2 inches thick<o:p></o:p></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Water,
previously boiled<o:p></o:p></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Fresh
veggies, shredded or julienned—here’s what I used: <o:p></o:p></span></div>
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<ul>
<li><span style="font-family: Trebuchet MS, sans-serif;"><span style="text-indent: -0.25in;"><span style="font-size: 7pt; font-stretch: normal;"> </span></span><span style="text-indent: -0.25in;">Shredded or whole basil, mint and cilantro </span></span></li>
<li><span style="font-family: Trebuchet MS, sans-serif;"><span style="text-indent: -0.25in;"><span style="font-size: 7pt; font-stretch: normal;"> </span></span><span style="text-indent: -0.25in;">Red cabbage</span></span></li>
<li><span style="font-family: Trebuchet MS, sans-serif;"><span style="text-indent: -0.25in;"><span style="font-size: 7pt; font-stretch: normal;"> </span></span><span style="text-indent: -0.25in;">Carrots, shredded</span></span></li>
<li><span style="font-family: Trebuchet MS, sans-serif;"><span style="text-indent: -0.25in;"><span style="font-size: 7pt; font-stretch: normal;"> </span></span><span style="text-indent: -0.25in;">Thinly sliced avocado</span></span></li>
<li><span style="font-family: Trebuchet MS, sans-serif;"><span style="text-indent: -0.25in;"><span style="font-size: 7pt; font-stretch: normal;"> </span></span><span style="text-indent: -0.25in;">Cucumber, julienned</span></span></li>
<li><span style="font-family: Trebuchet MS, sans-serif;"><span style="text-indent: -0.25in;"><span style="font-size: 7pt; font-stretch: normal;"> </span></span><span style="text-indent: -0.25in;">Bell pepper, julienned</span></span></li>
</ul>
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<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Sweet
potato, cooked and thinly sliced in strips (leave out if you want all fresh
veggies)<o:p></o:p></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Nori seaweed<o:p></o:p></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Sesame seeds
(for topping)<o:p></o:p></span></div>
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<br /></div>
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<em><span style="line-height: 105%;"><span style="font-family: Trebuchet MS, sans-serif;"><b>Other ideas: </b><span style="font-size: 10pt;"><o:p></o:p></span></span></span></em></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Mango,
orange or strawberries<o:p></o:p></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Shrimp <o:p></o:p></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Crispy or
fresh tofu strips<o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Brown or
sushi rice<o:p></o:p></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Quinoa<o:p></o:p></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Vermicelli
or rice noodles<o:p></o:p></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Beets,
asparagus, radishes, green onions, Swiss chard, spinach, kale, zucchini,
sprouts…<o:p></o:p></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><i></i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><b>Assembly</b>: <o:p></o:p></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">I like to lay out all of my filling possibilities on a
cutting board and line up my rice paper, water dish, assembly board or plate
and nori so that I can just go in order.</span></div>
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<ul>
<li><span style="font-family: Trebuchet MS, sans-serif;"><span style="text-indent: -0.25in;">Dip the rice paper in the water, massaging until
it becomes pliable. Flip and massage the other side. You should feel the paper
start to soften. Remove after about 15-20 seconds or so.</span><span style="text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">This really depends on how hot the water is.</span></span></li>
<li><span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;">Lay the paper flat. If using, add the nori to
the center. Then add a few pieces of each of the desired fillings. Align in the
middle so they are all going in a line across the paper. (e.g.: 6-8 carrot
shreds, 3-4 cucumber pieces, 1-2 avocado slices, 3-4 pepper slices, small pinch
of mint and basil, a big pinch of cilantro [because it’s my favorite], big
pinch of cabbage)</span></span></li>
<li><span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;">Fold in the short ends over the filling. Roll to
close, like a burrito.</span></span></li>
<li><span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;">Sprinkle with sesame seeds and serve.</span></span></li>
</ul>
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<span style="font-family: Trebuchet MS, sans-serif;">Dipping sauces: <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><a href="http://minimalistbaker.com/vietnamese-spring-rolls-with-crispy-tofu/">Almond
Butter Dipping Sauce</a> from Minimalist Baker<o:p></o:p></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><a href="http://www.foodnetwork.com/recipes/alton-brown/thai-shrimp-spring-rolls-recipe.html">Soy
Ginger Dipping Sauce</a> from Alton Brown<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><a href="https://bounteous.wordpress.com/2010/12/30/fresh-spring-rolls-with-thai-dipping-sauce/">Hot
Chili and Nahm Jeem Gratiem Sauces</a> from Bounteous<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><a href="http://thirstyfortea.com/2014/05/26/rainbow-spring-rolls/">Sweet &
Sour Orange Oolong Sauce</a> from Thirsty for Tea<o:p></o:p></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><a href="http://ohmyveggies.com/quinoa-sushi-rolls-with-miso-sesame-dipping-sauce/">Miso-Sesame
Dipping Sauce</a> from Oh My Veggies<o:p></o:p></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Enjoy, and have fun! <o:p></o:p></span></div>
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<i><span style="font-family: Trebuchet MS, sans-serif;">Kayla</span></i></div>
Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-5265860997917693840.post-50995428426645183192014-11-26T20:38:00.001-08:002014-11-26T20:39:18.704-08:00Stuffed Acorn Squash<span style="font-family: Trebuchet MS, sans-serif;">Happy Thanksgiving! The holiday season is in full swing, and our decorations are already up! We have never decked the halls pre-Turkey Day...first time for everything, I suppose. </span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">I hope your Thanksgiving preparations are well underway. If not and you need some inspiration (or perhaps will be cooking the rest of the weekend), check out this delicious acorn squash from my intern Macy!</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<br />
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM12YGKTDaDICmVnSnxUClf_rDkXa_oFW3TGF42LCmc04-v0yv2iET3UjHQTWZh-2wUfQRRnyD6vgcmxlhLbpQA1atj1o5qSGRRbjTh6f8BC7Vi5y-r-Mz5ytl7sbZKmnzX6arKMGOIUU/s1600/IMG_5561.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black; font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgM12YGKTDaDICmVnSnxUClf_rDkXa_oFW3TGF42LCmc04-v0yv2iET3UjHQTWZh-2wUfQRRnyD6vgcmxlhLbpQA1atj1o5qSGRRbjTh6f8BC7Vi5y-r-Mz5ytl7sbZKmnzX6arKMGOIUU/s1600/IMG_5561.jpeg" height="400" width="400" /></span></a></div>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></b><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-size: 14.3999996185303px; line-height: 19.4039993286133px;"><span style="font-family: Trebuchet MS, sans-serif;">4 acorn squash cut in half and seeds removed</span></span><br />
<span style="font-size: 14.3999996185303px; line-height: 19.4039993286133px;"><span style="font-family: Trebuchet MS, sans-serif;">Olive oil spray</span></span><br />
<span style="font-size: 14.3999996185303px; line-height: 19.4039993286133px;"><span style="font-family: Trebuchet MS, sans-serif;">1 cup uncooked quinoa/brown rice mixture (you can use one or the other)</span></span><br />
<span style="font-size: 14.3999996185303px; line-height: 19.4039993286133px;"><span style="font-family: Trebuchet MS, sans-serif;">1 1/2 cups reduced sodium chicken broth</span></span><br />
<span style="font-size: 14.3999996185303px; line-height: 19.4039993286133px;"><span style="font-family: Trebuchet MS, sans-serif;">1/2 lbs of organic lean ground turkey</span></span><br />
<span style="font-size: 14.3999996185303px; line-height: 19.4039993286133px;"><span style="font-family: Trebuchet MS, sans-serif;">1/2 tbsp olive oil</span></span><br />
<span style="font-size: 14.3999996185303px; line-height: 19.4039993286133px;"><span style="font-family: Trebuchet MS, sans-serif;">1/2 large white onion, diced</span></span><br />
<span style="font-size: 14.3999996185303px; line-height: 19.4039993286133px;"><span style="font-family: Trebuchet MS, sans-serif;">1 clove of garlic, minced</span></span><br />
<span style="font-size: 14.3999996185303px; line-height: 19.4039993286133px;"><span style="font-family: Trebuchet MS, sans-serif;">2 large carrots peeled and chopped</span></span><br />
<span style="font-size: 14.3999996185303px; line-height: 19.4039993286133px;"><span style="font-family: Trebuchet MS, sans-serif;">2 stalks of celery, chopped</span></span><br />
<span style="font-size: 14.3999996185303px; line-height: 19.4039993286133px;"><span style="font-family: Trebuchet MS, sans-serif;">1/3 C tomato sauce</span></span><br />
<span style="font-size: 14.3999996185303px; line-height: 19.4039993286133px;"><span style="font-family: Trebuchet MS, sans-serif;">2 sage leaves, chopped</span></span><br />
<span style="font-size: 14.3999996185303px; line-height: 19.4039993286133px;"><span style="font-family: Trebuchet MS, sans-serif;">Parsley, for garnish</span></span><br />
<span style="font-size: 14.3999996185303px; line-height: 19.4039993286133px;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span>
<span style="font-size: 14.3999996185303px; line-height: 19.4039993286133px;"><span style="font-family: Trebuchet MS, sans-serif;"><b>Instructions:</b></span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<br />
<div style="background-color: white; font-size: 12.8000001907349px;">
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: 14px; line-height: 19.4039993286133px;">Preheat oven to 350°F. Spray the cut side of squash with olive oil and season with salt and pepper. Place in a baking dish and add 1/4 cup water to the bottom of the pan. Cover and bake for 50 minutes. Uncover and bake an additional 10 minutes. Remove from oven and allow to cool before serving. </span><span style="font-size: 14px; line-height: 19.4039993286133px;">Meanwhile, cook quinoa/brown rice in chicken broth according to package directions.</span></span></div>
<div style="background-color: white;">
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: 13.63636302948px; line-height: 19.4039993286133px;"><br /></span></span></div>
<div style="background-color: white;">
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwmTtzIDtB3aYwIfo5b-gSu5-ZhaBVhTTCalGiMfrxvL0LNnP4iq68xNvvtml4lB3HoDqC30qA8oUKI3NlyH8nZUFTXohfRHDqfJ8hQiMCSyl3BXzToW_V63LyDFHbfl3zNyOZgcbjwRw/s1600/IMG_5545.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black; font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwmTtzIDtB3aYwIfo5b-gSu5-ZhaBVhTTCalGiMfrxvL0LNnP4iq68xNvvtml4lB3HoDqC30qA8oUKI3NlyH8nZUFTXohfRHDqfJ8hQiMCSyl3BXzToW_V63LyDFHbfl3zNyOZgcbjwRw/s1600/IMG_5545.jpeg" height="400" width="400" /></span></a></div>
<div style="font-size: 12.8000001907349px;">
</div>
<span style="font-size: 14px; line-height: 19.4039993286133px;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div style="background-color: white;">
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: 14px; line-height: 19.4039993286133px;">While the quinoa/brown rice is cooking, brown ground turkey in a sauté pan then set aside.</span><br style="font-size: 14px; line-height: 19.4039993286133px;" /><br style="font-size: 14px; line-height: 19.4039993286133px;" /><span style="font-size: 14px; line-height: 19.4039993286133px;">Add olive oil to the pan and add the onion and garlic. Sauté 1 minute, add the celery, carrots salt and pepper to taste; cook until vegetables are soft, about 8 to 10 minutes.</span><br style="font-size: 14px; line-height: 19.4039993286133px;" /><br style="font-size: 14px; line-height: 19.4039993286133px;" /><span style="font-size: 14px; line-height: 19.4039993286133px;">Add tomato sauce and sage to the pan, stirring 5 minutes, then cook covered for about 2 minutes. Return the ground turkey and the cooked quinoa/brown rice to the sauté pan and mix well. </span></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: 14px; line-height: 19.4039993286133px;"><br /></span></span>
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT-7nsil-KAENKRStYBeLkr74ACQdjym2R8nUM9yGPNFM1uZZRLft4HaMx0GYftaHDq0qClxDef0eVVXFZ0BszjS6DmhKkC6fCtg0hFqNj9jX7b4kFYZiQUqqwpOPYWSEv5sbHF0oFGc8/s1600/IMG_5560.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="color: black; font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgT-7nsil-KAENKRStYBeLkr74ACQdjym2R8nUM9yGPNFM1uZZRLft4HaMx0GYftaHDq0qClxDef0eVVXFZ0BszjS6DmhKkC6fCtg0hFqNj9jX7b4kFYZiQUqqwpOPYWSEv5sbHF0oFGc8/s1600/IMG_5560.jpeg" height="400" width="400" /></span></a></div>
<span style="font-size: 14px; line-height: 19.4039993286133px;"><span style="font-family: Trebuchet MS, sans-serif;"></span></span><br />
<div style="background-color: white;">
<span style="font-size: 14px; line-height: 19.4039993286133px;"><span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: 14px; line-height: 19.4039993286133px;"><br /></span></span></span></div>
<span style="font-size: 14px; line-height: 19.4039993286133px;"><span style="font-family: Trebuchet MS, sans-serif;">
Fill the cooked squash and enjoy!</span></span></div>
<div style="background-color: white;">
<span style="font-size: 14px; line-height: 19.4039993286133px;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div style="background-color: white;">
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: 14.3999996185303px; line-height: 19.4039993286133px;">*M*</span></span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5265860997917693840.post-77374525713538225052014-10-30T21:07:00.001-07:002014-10-30T21:07:12.470-07:00October Pumpkin Series: Pumpkin Spice Smoothie<span style="font-family: Trebuchet MS, sans-serif;">It's Halloweeeeeeeeeeeeeen! Today is my second favorite holiday, after Christmas (of course). My parents always go a bit overboard on holidays, and Halloween is no exception. Every year our house was transformed into a spooky set-up where my parents would mess with the the pre-teens but take off their masks and turn on the lights for the babes. I associate Halloween with smells - pumpkin slime on my hands, a pillowcase full of chocolate, plastic costumes. It also reminds me of cinnamon and nutmeg, two staples of this Pumpkin Spice Smoothie from intern Macy. Tonight may be all about candy, so fuel up this AM with a protein and pumpkin! <i>This also makes a great breakfast or snack for kids!</i></span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">*M*</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<i><span style="font-family: Trebuchet MS, sans-serif;">From Macy:</span></i><br />
<i><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></i>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsCckMsHJUQVpdrVjqKD9KnMLcro9Gkb0rweC5186Ziu8JDk_9YAVVN8wf-yC6QUNsXEN1YVwMqjai-ZsAly98zy58RPPHUbJ5NIxrzDfu7P9lP59kMhRQxFZYBpZ3-rfmtU4lNPrH4vI/s1600/Pumpkin+Spice+Smoothie.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjsCckMsHJUQVpdrVjqKD9KnMLcro9Gkb0rweC5186Ziu8JDk_9YAVVN8wf-yC6QUNsXEN1YVwMqjai-ZsAly98zy58RPPHUbJ5NIxrzDfu7P9lP59kMhRQxFZYBpZ3-rfmtU4lNPrH4vI/s1600/Pumpkin+Spice+Smoothie.png" height="400" width="400" /></span></a></div>
<div style="text-align: center;">
<i><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></i></div>
<i><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></i>
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b>
<span style="font-family: Trebuchet MS, sans-serif;">1 cup plain Greek yogurt </span><br />
<span style="font-family: Trebuchet MS, sans-serif;">1/2 cup almond or coconut milk </span><br />
<span style="font-family: Trebuchet MS, sans-serif;">1/2 cup pumpkin puree (not pumpkin pie puree)</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">1 T pure maple syrup (or honey, blackstrap molasses, coconut sugar) or stevia to taste</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">1 tsp. cinnamon</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">1 tsp. nutmeg</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">1 tsp. pumpkin pie spice</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">1 tsp. all-spice</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">Ice cubes</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<b><span style="font-family: Trebuchet MS, sans-serif;">Instructions:</span></b><br />
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b>
<span style="font-family: Trebuchet MS, sans-serif;">Blend all ingredients until smooth. Top with a dash of cinnamon and slurp out of your favorite glass.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Enjoy!</span><br />
<i><span style="font-family: Trebuchet MS, sans-serif;">Macy</span></i><br />
<br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5265860997917693840.post-73781851789966245372014-10-28T15:03:00.000-07:002014-10-30T20:44:09.147-07:00October Pumpkin Series: Pumpkin Maple Granola<span style="font-family: Trebuchet MS, sans-serif;">Happy Hallo-week! We're almost to the end of October, but my interns have two more great recipe adaptations to share. This Pumpkin Maple Granola, adapted from Minimalist Baker, is sure to please and is a great option for nursing mamas since it contains galactogogues oats and flaxseed. Dig in!</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">*M*</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<i><span style="font-family: Trebuchet MS, sans-serif;">From Kayla: </span></i><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<br />
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">I’ve always
loved fall. When blessed with the vision of fall colors, I’m absolutely in a
state of bliss. The crisp air refreshes my lungs as I inhale the warm smells of
the season. Living in Tennessee, we had three huge trees in our front yard. I
would volunteer myself to rake the leaves; at a young age, I’d discovered the
feeling of pure Zen. My parents would buy the trash bags with jack-o-lantern
faces on them. After jumping into the leaf piles a few times, I would stuff
these bags with the leaves I’d raked. We would have enough leaves to line our ½
acre long driveway with these bags. I loved dressing up for Halloween, and you
better believe my costumes were always on point. But my best memories of fall
were not of candy or scary masks, but of good home cooked comfort food and the
array of colors outside my southern childhood home. </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">These days,
I have my own ideas of comfort food. Thick oatmeal, creamy pasta, steamy
lattes, rustic soup and chunky granola are among the front runners. This
pumpkin maple granola was adapted from the Minimalist Baker, using what I had
on hand. While they match the pumpkin them much more, I was out of pepitas. So I
added cashews and macadamia nuts, along with a couple tablespoons of flax seeds
to boost the omega-3. I replaced regular sugar with brown sugar to incorporate
a deeper, rich molasses hint. I also used a roasting pan for my granola and
baked it all in one batch. I brought some of this to share with my coworkers
and it was a huge hit! I hope you enjoy.</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj55Nbd8ioE3lvA-hpgckhZFP_liHMB6LEb_SqxDLPK72rQ7Z-X6yHemTCnKVHBBUtwv_5M06gV5efjtZSrUvKKvrMrdGWP4VT0rGrglGjjS_82ACUIzxRY25tuMZBF9JaZr7eS9dvDScg/s1600/IMG_0956.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj55Nbd8ioE3lvA-hpgckhZFP_liHMB6LEb_SqxDLPK72rQ7Z-X6yHemTCnKVHBBUtwv_5M06gV5efjtZSrUvKKvrMrdGWP4VT0rGrglGjjS_82ACUIzxRY25tuMZBF9JaZr7eS9dvDScg/s1600/IMG_0956.JPG" height="400" width="300" /></span></a></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<u><span style="font-family: Trebuchet MS, sans-serif;">Pumpkin
Maple Granola</span></u></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Adapted from <a href="http://minimalistbaker.com/pumpkin-maple-pecan-granola/">Minimalist Baker</a></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></b></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">3 cups
rolled oats</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 ½ cups raw
pecans</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">½ cup
cashews</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">¼ cup
macadamia nuts</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">2
tablespoons flax seeds</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">3
tablespoons brown sugar</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">¼ teaspoon
sea salt</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">¾ teaspoon
pumpkin pie spice</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">½ teaspoon
cinnamon</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">¼ cup
coconut oil</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1/3 cup
maple syrup</span></div>
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<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">1/3 cup pumpkin puree</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;">Instructions:</span></b></div>
<div class="MsoNormal">
<i><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></i></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Preheat oven
to 340 F. Mix oats, nuts,
spices, sugar and salt together in a large bowl. In a small
saucepan over medium-low heat, warm the coconut oil, maple syrup and pumpkin
puree and whisk. </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Pour over the dry ingredients and incorporate with a wooden
spoon.</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Spread
evenly onto two baking sheets or in a large roasting pan. Bake for 23-33
minutes. For chunky granola, don’t worry about stirring. If you like it more
consistent, stir halfway through. </span></div>
<div class="MsoNormal">
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<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXP7JzASBmMkviw_JHXTTMKNnYUrOpF7FOUolcp2c5jbEe8rIi4c519fEVIKvz4bNiI654N6JU_yVLv9778b1EX_4to9fq7pgTK7-JL3LBubGQsOTur_VnsQqxlssNBuicH35dAge_sEs/s1600/IMG_0938.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgXP7JzASBmMkviw_JHXTTMKNnYUrOpF7FOUolcp2c5jbEe8rIi4c519fEVIKvz4bNiI654N6JU_yVLv9778b1EX_4to9fq7pgTK7-JL3LBubGQsOTur_VnsQqxlssNBuicH35dAge_sEs/s1600/IMG_0938.JPG" height="400" width="300" /></span></a></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Remove from
oven when granola is golden brown and let cool completely. It will crisp up as
it cools.</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjq8D_y3CAMtr-AXVxwowJv6WunuGs6IJ0IjrRIp2Ld4pVpRSXaA7vh26WZ17Qy2KsTKjXFdhrSvTrpDIDocIVCBDbP5DD_SxwE8ytVqu9CoEMQ4VGhDbu8zf-0Mmtnb0Bla8v6wKADnY/s1600/IMG_0955.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjq8D_y3CAMtr-AXVxwowJv6WunuGs6IJ0IjrRIp2Ld4pVpRSXaA7vh26WZ17Qy2KsTKjXFdhrSvTrpDIDocIVCBDbP5DD_SxwE8ytVqu9CoEMQ4VGhDbu8zf-0Mmtnb0Bla8v6wKADnY/s1600/IMG_0955.JPG" height="400" width="300" /></span></a></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: left;">
<i><span style="font-family: Trebuchet MS, sans-serif;">Enjoy!</span></i></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: left;">
<span style="font-family: Trebuchet MS, sans-serif;">Kayla</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5265860997917693840.post-73219752056639535432014-10-13T08:53:00.001-07:002014-10-13T08:53:53.856-07:00October Pumpkin Series: Paleo Pumpkin Pancakes<div class="MsoNormal" style="background: white; line-height: 21.0pt; margin-bottom: .1pt; margin-left: 0in; margin-right: 0in; margin-top: .1pt; mso-para-margin-bottom: .01gd; mso-para-margin-left: 0in; mso-para-margin-right: 0in; mso-para-margin-top: .01gd; vertical-align: baseline;">
<span style="color: #414141;"><span style="font-family: Trebuchet MS, sans-serif;">October Pumpkin Series is <i> back!</i> Check last year's awesome pumpkin recipes, like <a href="http://nutritiontransitions.blogspot.com/2013/10/october-pumpkin-series-paleo-pumpkin.html">Pumpkin Bread</a>, <a href="http://nutritiontransitions.blogspot.com/2013/10/october-pumpkin-series-pumpkin-chili.html">Pumpkin Chili</a>, and <a href="http://nutritiontransitions.blogspot.com/2013/10/october-pumpkin-series-no-bake-pumpkin.html">No Bake Pumpkin Cookies</a>, or take a gander at my favorite pumpkin recreation - my <a href="http://nutritiontransitions.blogspot.com/2010/10/healthy-pumpkin-spice-lattesz.html">Healthy Pumpkin Spice Latte</a>. This year, interns Macy and Kayla are hard at work adapting and experimenting with some of the most delicious pumpkin recipes of the blogosphere. It may be October 13th already, but we have plenty of October left to feature these amazing orange gourds. </span></span></div>
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<span style="color: #414141;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
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<span style="color: #414141;"><span style="font-family: Trebuchet MS, sans-serif;">Do you have a favorite pumpkin recipe that you want us to adapt?</span></span></div>
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<span style="color: #414141;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
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<span style="color: #414141;"><span style="font-family: Trebuchet MS, sans-serif;">*M*</span></span></div>
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<span style="color: #414141;"><span style="font-family: Trebuchet MS, sans-serif;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span></span></div>
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<span style="color: #414141; font-family: Trebuchet MS, sans-serif;"><b>Paleo Pumpkin Pancakes</b></span></div>
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<span style="color: #414141; font-family: Trebuchet MS, sans-serif;"><i>Adapted from <a href="http://paleogrubs.com/pumpkin-pancakes-recipe">Paleo Grubs</a></i></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivlf-lDM7dNGb2QbZETLzi0-bPl8ZEw6uWX-JeW7GSBIUwz-e3cvaK8b95gR8KwmZhd3sWWWdnWhrdtWX3-gk79HRdBVU2-az5G3jluaiGiqUb0lw37y4xu-ncARhkPILyDI3yfnVs2vo/s1600/Pumpkin+Pancakes+1.png" imageanchor="1" style="line-height: normal; margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivlf-lDM7dNGb2QbZETLzi0-bPl8ZEw6uWX-JeW7GSBIUwz-e3cvaK8b95gR8KwmZhd3sWWWdnWhrdtWX3-gk79HRdBVU2-az5G3jluaiGiqUb0lw37y4xu-ncARhkPILyDI3yfnVs2vo/s1600/Pumpkin+Pancakes+1.png" height="400" width="400" /></span></a></div>
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<span style="color: #414141; font-family: Trebuchet MS, sans-serif;"><br /></span></div>
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<span style="color: #414141; font-family: Trebuchet MS, sans-serif;"><b>Ingredients:</b></span></div>
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<span style="color: #414141;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
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<span style="color: #414141;"><span style="font-family: Trebuchet MS, sans-serif;">1/4
cup pumpkin puree<o:p></o:p></span></span></div>
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<span style="color: #414141;"><span style="font-family: Trebuchet MS, sans-serif;">¼ C almond
milk<o:p></o:p></span></span></div>
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<span style="color: #414141;"><span style="font-family: Trebuchet MS, sans-serif;">1
tbsp honey<o:p></o:p></span></span></div>
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<span style="color: #414141;"><span style="font-family: Trebuchet MS, sans-serif;">3
eggs<o:p></o:p></span></span></div>
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<span style="color: #414141;"><span style="font-family: Trebuchet MS, sans-serif;">1
tbsp coconut oil, melted, plus additional for pan<o:p></o:p></span></span></div>
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<span style="color: #414141;"><span style="font-family: Trebuchet MS, sans-serif;">1
tsp vanilla<o:p></o:p></span></span></div>
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<span style="color: #414141;"><span style="font-family: Trebuchet MS, sans-serif;">1/4
cup coconut flour<o:p></o:p></span></span></div>
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<span style="color: #414141;"><span style="font-family: Trebuchet MS, sans-serif;">1
tsp cinnamon<o:p></o:p></span></span></div>
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<span style="color: #414141;"><span style="font-family: Trebuchet MS, sans-serif;">Pinch
of pumpkin pie spice<o:p></o:p></span></span></div>
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<span style="color: #414141;"><span style="font-family: Trebuchet MS, sans-serif;">Pinch
of nutmeg<o:p></o:p></span></span></div>
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<span style="color: #414141;"><span style="font-family: Trebuchet MS, sans-serif;">1/2
tsp salt<o:p></o:p></span></span></div>
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<!--StartFragment-->
<span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #414141;">1/4 tsp baking soda</span><!--EndFragment-->
</span><br />
<span style="color: #414141;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span>
<span style="color: #414141;"><b><span style="font-family: Trebuchet MS, sans-serif;">Instructions:</span></b></span><br />
<span style="color: #414141;"><b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></span>
<span style="color: #414141; font-family: Trebuchet MS, sans-serif;">Assemble ingredients:</span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBIiQdYsjAZtWc5T8T799VSa7x-KOqYyUSDDOMLtq31iGMLh3cWMwdZd8Db79RYbTGus-YEGNS8GSB34ogeu_J_n8yeswCyYzBIz3Caid9agizpv3ZEgsPc1fEVn_9hscR1bjETEnkDX0/s1600/Pumpkin+Pancakes+2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBIiQdYsjAZtWc5T8T799VSa7x-KOqYyUSDDOMLtq31iGMLh3cWMwdZd8Db79RYbTGus-YEGNS8GSB34ogeu_J_n8yeswCyYzBIz3Caid9agizpv3ZEgsPc1fEVn_9hscR1bjETEnkDX0/s1600/Pumpkin+Pancakes+2.png" height="400" width="400" /></span></a></div>
<div style="text-align: center;">
<span style="color: #414141; font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<span style="color: #414141; font-family: Trebuchet MS, sans-serif;"><br /></span>
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<span style="color: #414141;"><span style="font-family: Trebuchet MS, sans-serif;">In a
large bowl, whisk together the dry ingredients – the coconut flour, cinnamon, pumpkin
pie spice, nutmeg, salt, and baking soda. Then in a separate bowl, whisk
together the wet ingredients – the pumpkin puree, almond milk, honey, eggs,
oil, and vanilla. Add the dry ingredients to the wet ingredients. Stir together
until just combined.<o:p></o:p></span></span></div>
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<br /></div>
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<span style="color: #414141;"><span style="font-family: Trebuchet MS, sans-serif;">Heat
a griddle or non-stick skillet to medium heat. Coat pan with coconut oil. Pour about 1/4 cup of batter onto the skillet. Cook for 3-5 minutes until
the bottom is cooked through, and then flip. Cook for another 3-4 minutes until
lightly browned. Repeat with remaining batter. Serve warm topped with sliced almonds, sunflower seed butter, a drizzle of maple syrup, smashed raspberries, banana slices, chocolate chips - the possibilities are endless!<o:p></o:p></span></span></div>
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<span style="color: #414141;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
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<span style="color: #414141;"><i><span style="font-family: Trebuchet MS, sans-serif;">Enjoy!</span></i></span></div>
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<span style="color: #414141; font-family: Trebuchet MS, sans-serif;">Macy</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5265860997917693840.post-84144996473025830032014-09-29T09:36:00.002-07:002014-09-29T09:40:36.240-07:00Crockpot Craziness! <div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">I tasked intern Kayla with compiling simple, real food ingredient-based crockpot recipes from all across the interwebs. Below are her recommendations. I hope you find something tasty, enjoyable and <i>fast</i> for your family!</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">*M*</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">~~~~~~~~~~~~~~~~~~~~~~~~</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Most crock-pot recipes are loaded with processed
ingredients, all for the sake of making simple and labor-free even more so.
However, just because you want a “set it and forget it” recipe, doesn’t mean
you have to sacrifice using fresh ingredients. Here is a list of some hearty
recipes utilizing fresh, healthy ingredients in the crock-pot.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<h1 align="center" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Black Bean, Sweet Potato and Quinoa
Chili</span></h1>
<div align="center" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Revised from original recipe from <a href="http://www.epicurious.com/recipes/food/views/Black-Bean-Chili-with-Butternut-Squash-363715">Bon
Appétit</a>, revised by <a href="http://www.thekitchn.com/vegetarian-recipe-black-bean-sweet-potato-and-quinoa-chili-166739">The
Kitchn</a></span></div>
<div align="center" class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in; text-align: center;">
<br /></div>
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<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Calories: 337<o:p></o:p></span></span></b></div>
</td>
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<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Fat: 5.7g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 1; text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;">Sat Fat 0.9g</span><span style="color: #31849b;"><o:p></o:p></span></span></b></div>
</td>
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<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Carbs: 58.7g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 1; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Fiber: 14 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in; mso-yfti-cnfc: 1; text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;">Sugars 6.2 g</span><span style="color: #31849b;"><o:p></o:p></span></span></b></div>
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<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Protein 6.2g<o:p></o:p></span></span></b></div>
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<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Sodium: 1248.5 mg<o:p></o:p></span></span></b></div>
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<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Serves 4-6</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoSubtitle">
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></b></div>
<div class="MsoSubtitle">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tablespoon olive oil</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 onion, chopped</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">5 garlic cloves, chopped</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 ½ tablespoons chili powder</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tablespoon ground coriander</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 14.5-oz can fire-roasted tomatoes</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">½ pound dried black beans, rinsed well (soaked overnight for best
results)</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 chipotle chili from canned chipotle chilies in adobo, minced</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 teaspoons dried oregano</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">2 teaspoons salt + more to taste</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 ½ cups sweet potatoes (2-3 small), cut into 1/2-inch cubes</span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: Trebuchet MS, sans-serif;">¼ cup quinoa, rinsed and drained</span></div>
<div class="MsoSubtitle" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoSubtitle" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="font-family: Trebuchet MS, sans-serif;">Toppings:</span></b></div>
<div class="MsoSubtitle" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Sour cream or Greek yogurt</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Green onions, chopped</span></div>
<div class="MsoNormal" style="line-height: normal;">
<span style="font-family: Trebuchet MS, sans-serif;">Fresh cilantro</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="font-family: Trebuchet MS, sans-serif;">Instructions:</span></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Heat the oil
in heavy large skillet over medium heat. Add the onion and cook until soft and
beginning to brown, 6-7 minutes. Add garlic, chili powder and coriander and
stir. Cook together for 1 minute. </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Add to crock pot.</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Stir in
tomatoes with their juices, beans, chipotle pepper and oregano. Add 5 cups of
water and cook on high for about 4 hours. </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">After about 4
hours, add the sweet potatoes, quinoa and salt. Allow to cook on high for 2-3
more hours until beans are plump and tender, sweet potatoes are soft, and
quinoa begins to resemble spaceships (that means it’s done!)Add water if
necessary. Season with salt and pepper to your liking. </span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Portion out to serve and top with the desired toppings.</span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<i><span style="font-family: Trebuchet MS, sans-serif;">High fiber, Vegan/Vegetarian, Gluten-free, Grain-free</span></i></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="line-height: normal; margin-bottom: .0001pt; margin-bottom: 0in;">
<i><span style="font-family: Trebuchet MS, sans-serif;"><span style="text-indent: 0.5in;">This recipe utilizes dried beans
instead of canned. Canned beans, even if they are low sodium, contain high
amounts of added salt for preservation and shelf-stability purposes. Take
control of the salt content in your recipes, and keep your wallet plump, by
purchasing bulk dried beans instead of the cans. Just keep in mind: dried beans
need to be soaked at least 6 hours, preferably overnight, prior to cooking.
This, along with rinsing with fresh water after soaking, reduces the cooking
time </span><b style="text-indent: 0.5in;">and</b><span style="text-indent: 0.5in;"> the after meal flatulence
commonly experienced with the musical fruit. Also note, dried beans will take
longer to cook than canned, so consider this when adjusting recipes.</span></span></i></div>
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<span style="text-indent: 0.5in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">***************************************************************************</span></div>
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<h1 align="center" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Sweet Potato Lentils</span></h1>
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<!--StartFragment-->
<br />
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Recipe by <a href="http://pinchofyum.com/crockpot-sweet-potato-lentils">Pinch of Yum</a></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div align="center">
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableLightShadingAccent5" style="border-collapse: collapse; border: none; mso-border-bottom-alt: solid #4BACC6; mso-border-bottom-themecolor: accent5; mso-border-top-alt: solid #4BACC6; mso-border-top-themecolor: accent5; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 487px;">
<tbody>
<tr style="height: 36.8pt; mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;">
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Calories: 326<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Fat: 11.6g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;">Sat Fat 9.7 g</span><span style="color: #31849b;"><o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Carbs: 44.8 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Fiber: 14.5 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;">Sugars 7 g</span><span style="color: #31849b;"><o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 117.45pt;" valign="top" width="117"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Protein 13.5g<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 101.7pt;" valign="top" width="102"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Sodium: 469 mg<o:p></o:p></span></span></b></div>
</td>
</tr>
</tbody></table>
</div>
<div class="MsoNormal" style="margin-top: 12.0pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Serves 6-8</span></div>
<div class="MsoSubtitle">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoSubtitle">
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></b></div>
<div class="MsoSubtitle">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">3 large
sweet potatoes, diced (~6 cups)</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">3 cups
vegetable broth</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 onion,
minced</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">4 cloves
garlic, minced</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">2 teaspoons
ground coriander</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">2 teaspoons
garam masala</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">2 teaspoons
chili powder</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">½ teaspoon
salt</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 ½ cups
uncooked red lentils</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 can full
fat coconut milk, or Greek yogurt</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 cup water,
if needed</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="font-family: Trebuchet MS, sans-serif;">Instructions:</span></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Add sweet
potatoes, vegetable broth, onion, garlic, and spices to crock-pot. Cook on high
for 3 hours, until vegetables are soft. </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Add the
lentils and stir once. Replace the lid and cook on high for an additional one
and half hours. </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Stir in the
coconut milk (and water, if needed) to reach the desired consistency.</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<i><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></i></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<i><span style="font-family: Trebuchet MS, sans-serif;">Vegan/Vegetarian, High Fiber, High Protein,
Gluten-free</span></i></div>
<div class="MsoQuote">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;">Carrots aren’t the only superstar in the A-league - Vitamin A
that is! Enter sweet potatoes. Sweet, yet versatile, this potato powerhouse has
its “roots” in all sorts of dishes and dining. Beta carotene is most known for
its benefits to eyesight, especially at night time or in dim lighting, when the
rods give the cones a rest. But did you know that good Vitamin A status
promotes excellent immune health and cellular growth and division. It is also
an important playing in the maintenance of major organs like your skin (yes,
your skin is an organ!), the heart, the lungs and the kidneys in proper
functioning. Vitamin A is a fat-soluble vitamin, meaning it needs, yes <b>needs</b> fat in order for its superpowers
to be unleashed. You could say Vitamin A is the super hero, and fat is the
sidekick. The sidekick in this recipe is the full fat coconut milk, which will
enhance the absorption of the micronutrient.</span></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<o:p><span style="font-family: Trebuchet MS, sans-serif;">***************************************************************************</span></o:p></div>
<div class="MsoNormal">
<br /></div>
<h1 align="center" style="margin-top: 0in; text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Curried
Vegetable and Chickpea Stew</span></h1>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Revised from the
original recipe from <a href="http://www.myrecipes.com/recipe/vegetable-chickpea-curry-10000000701091/">Cooking
Light</a>, adapted by <a href="http://www.thekitchn.com/slowcooker-recipe-curried-vege-67520">The Kitchn</a></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div align="center">
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableLightShadingAccent5" style="border-collapse: collapse; border: none; mso-border-bottom-alt: solid #4BACC6; mso-border-bottom-themecolor: accent5; mso-border-top-alt: solid #4BACC6; mso-border-top-themecolor: accent5; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 487px;">
<tbody>
<tr style="height: 36.8pt; mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;">
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Calories: 278<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Fat: 10.3g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;">Sat Fat 5.8 g</span><span style="color: #31849b;"><o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Carbs: 39.6 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Fiber: 3.7 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;">Sugars 6.9 g</span><span style="color: #31849b;"><o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 117.45pt;" valign="top" width="117"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Protein 11.7g<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 101.7pt;" valign="top" width="102"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Sodium: 1206.8 mg<o:p></o:p></span></span></b></div>
</td>
</tr>
</tbody></table>
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Serves 8-10</span></div>
<div class="MsoSubtitle">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoSubtitle">
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></b></div>
<div class="MsoSubtitle">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 teaspoon olive oil</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 large onion, diced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 baking potato, diced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 cup carrots, sliced ¼” thick</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tablespoon salt</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tablespoon brown sugar, succanat or coconut sugar</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1-inch piece of ginger, peeled and grated (about 1 tablespoon)</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1/8 teaspoon cayenne pepper</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 cups vegetable broth</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 (16 oz) cans, or 4 cups cooked chickpeas, drained and rinsed well</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 green bell pepper, deiced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 red bell pepper, diced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 medium head of cauliflower, cut into bite-sized florets</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 (28 oz) can diced tomatoes with their juices</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">¼ teaspoon black pepper</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 cups baby spinach</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 stalk rainbow swiss chard, chopped</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 cup coconut milk</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<o:p><b><span style="font-family: Trebuchet MS, sans-serif;">Instructions:</span></b></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<o:p><b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Heat oil in a skillet over medium heat. Sauté the onion with one
teaspoon of salt until translucent, about 5 minutes. Add the potatoes and
another teaspoon of salt, and sauté until just translucent around the edges. </span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Stir in the curry, brown sugar, ginger, garlic, and chili and cook
until fragrant, about 30 seconds. Pour in ¼ cup of broth to deglaze pan. Pour
mixture into the crock-pot. </span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Add the rest of the broth, chickpeas, bell pepper, cauliflower,
tomatoes with their juices, pepper and the final teaspoon of salt to the
crock-pot. Stir to combine. Cover and cook for 4 hours on high. </span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Stir in the spinach, Swiss chard and coconut milk. Cover with lid for 1
minute to allow the greens to wilt. Taste and adjust salt and other seasonings
as needed. </span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Serve over cauliflower rice, brown rice quinoa or orzo pasta, or let it
shine on its own!</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<i><span style="font-family: Trebuchet MS, sans-serif;">Vegan/Vegetarian, Gluten-free, Paleo</span></i></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;">Make sure you use fresh minced ginger in this dish for the
full scope of benefits. Full of magnesium, potassium and vitamin C, ginger has
been used historically in many cultures for medicinal uses. Ever had a stomach
ache and reached for a ginger ale? Ginger is commonly used for digestive
relief, linking the common beverage to ginger’s historical applications.
Current research suggests cancer patients utilize ginger intake while under
chemotherapy to decrease nausea side effects. Ginger is referred to as a carminative,
which means it assists in relief of intestinal gas. It also relaxes and soothes
the intestinal tract. Ginger is also linked to inflammation relief in
conditions such as arthritis or simply joint or muscle pain after an intense
workout. <b>Source: </b><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=72"><b>World’s Healthiest Foods</b> </a><b>and </b><b><a href="http://www.fruitsandveggiesmorematters.org/ginger-root">Fruits and Veggies More Matters</a>.</b></span></i></div>
<div class="MsoQuote">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoQuote">
<span style="font-family: Trebuchet MS, sans-serif;">***************************************************************************</span></div>
<h1 align="center" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Chana Masala</span></h1>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Recipe by <a href="http://cookinginwestchester.com/2013/02/super-simple-seriously-good-slow-cooker-chana-masala.html">Cooking
In Westchester</a></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div align="center">
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableLightShadingAccent5" style="border-collapse: collapse; border: none; mso-border-bottom-alt: solid #4BACC6; mso-border-bottom-themecolor: accent5; mso-border-top-alt: solid #4BACC6; mso-border-top-themecolor: accent5; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 487px;">
<tbody>
<tr style="height: 36.8pt; mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;">
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Calories: 298<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Fat: 10.5g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;">Sat Fat 6.3 g</span><span style="color: #31849b;"><o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Carbs: 42.9 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Fiber: 12.1 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;">Sugars 10.1 g</span><span style="color: #31849b;"><o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 117.45pt;" valign="top" width="117"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Protein 11.7g<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 101.7pt;" valign="top" width="102"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Sodium: 24 mg<o:p></o:p></span></span></b></div>
</td>
</tr>
</tbody></table>
</div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Serves 4</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoSubtitle">
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></b></div>
<div class="MsoSubtitle">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 cup dried chickpeas</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 ½ cups water</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Salt to taste</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">½ teaspoon turmeric</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 red onion, diced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 tablespoons oil</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 teaspoon cumin</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 teaspoon coriander</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">3 tomatoes</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 inch piece peeled fresh ginger</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 green chilies</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 teaspoon garam masala</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 lemon or lime</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">¾ cup chopped scallions </span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 tablespoons chopped cilantro</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<o:p><b><span style="font-family: Trebuchet MS, sans-serif;">Instructions:</span></b></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<o:p><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Place the chickpeas, water, salt, and turmeric in the crock-pot and set
to high for 6 hours. </span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">After about 4 hours, add the onions, oil, cumin and coriander. Grind
the tomatoes, ginger and green chilies into a puree in a blender and add to
crock-pot. Let this cook for the remaining 2 hours. </span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Once the chickpeas are soft and the sauce is thick, turn off the slow
cooker and stir in the garam masala. Let the mixture rest for 15 minutes. </span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Juice the lime (or lemon) into the mixture. Stir in the scallions,
saving some for garnish, as well as the cilantro. </span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Serve and devour!</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<i><span style="font-family: Trebuchet MS, sans-serif;">Very low sodium with lots of flavor, Cholesterol free,
High fiber, Vegan, Gluten-Free</span></i></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoQuote">
<span style="font-family: Trebuchet MS, sans-serif;"><i>Don’t let the pretty color fool you! Turmeric is no sissy
ingredient—it packs a serious nutritional punch. Similar to ginger in its
benefit profile, turmeric has been studied in uses for IBD and other
gastrointestinal discomforts, cancer fighting and palliative care, along with
menstrual care for the ladies, and defense against colon cancer for the gents.
With a taste as warm and bright as its hue, it’s a great addition to hearty
dishes such as this one! <b>Source: </b><b><a href="http://www.whfoods.com/genpage.php?tname=foodspice&dbid=78">World’s Healthiest Foods</a>.</b></i><b><o:p></o:p></b></span></div>
<div class="MsoQuote">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoQuote">
<span style="font-family: Trebuchet MS, sans-serif;">***************************************************************************</span></div>
<h1 align="center" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Black Bean Espresso Chili</span></h1>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Revised from the
original recipe from <a href="http://www.epicurious.com/recipes/food/views/Black-Bean-and-Espresso-Chili-107639">Bon
Appétit</a>, adapted by <a href="http://www.thekitchn.com/recipe-review-black-bean-espre-109472">The Kitchn</a></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div align="center">
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableLightShadingAccent5" style="border-collapse: collapse; border: none; mso-border-bottom-alt: solid #4BACC6; mso-border-bottom-themecolor: accent5; mso-border-top-alt: solid #4BACC6; mso-border-top-themecolor: accent5; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 487px;">
<tbody>
<tr style="height: 36.8pt; mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;">
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Calories: 612<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Fat: 16.2g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;">Sat Fat 2.3g</span><span style="color: #31849b;"><o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Carbs: 95.9 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Fiber: 21.8 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;">Sugars 24.3 g</span><span style="color: #31849b;"><o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 117.45pt;" valign="top" width="117"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Protein 29.4g<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 101.7pt;" valign="top" width="102"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Sodium: 1229.2 mg<o:p></o:p></span></span></b></div>
</td>
</tr>
</tbody></table>
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Serves 4</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoSubtitle">
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></b></div>
<div class="MsoSubtitle">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">¼ cup olive oil </span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">3 onions, chopped</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1/8 cup instant espresso powder or 1-2 oz dark brewed coffee</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1/8 cup chili powder</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1/8 cup ground cumin</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 28-oz can crushed tomatoes</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">3 tablespoons honey</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">3 large garlic cloves, minced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 cups dried black beans, pre-soaked and cooked or 3 15-oz cans</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 cup water</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 ½ teaspoons salt</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">¼ teaspoon chipotle chili powder</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Pinch of ground cinnamon</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoSubtitle" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="font-family: Trebuchet MS, sans-serif;">Toppings: </span></b></div>
<div class="MsoSubtitle" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Sour cream</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Fresh
cilantro</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Chopped
green onions</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Shredded
cheese</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Sliced
jalapenos</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Shaved
bittersweet chocolate</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Heat oil in
large skillet over medium-high heat. Sauté onions for about 8 minutes. </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Mix in the
espresso powder, 1/8 cup chili powder and cook for 1 minute. </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Transfer
onion mix into slow cooker. Add tomatoes, honey and garlic. Heat on high for
about 1 hour. Add beans, 1 cup water, salt, chipotle chili powder and cinnamon.
Cook for another 2 hours, (4 hours if using dried beans), stirring every so
often until it is thick.</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;">You’re in for a true adventure with the flavor profile of
this dish. We all know from the experience of a café mocha that coffee and
chocolate go fantastic with espresso, black beans make the best brownies even
better, and cinnamon and chili in an Mexican hot chocolate warms the soul and
melts the heart. Why not roll all of these together into a delicious chili to
cuddle up with?</span></i></div>
<div class="MsoQuote">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoQuote">
<span style="font-family: Trebuchet MS, sans-serif;">***************************************************************************</span></div>
<h1 align="center" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Crock Pot Indian Spiced Lentils</span></h1>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Recipe from <a href="http://thediva-dish.com/uncategorized/crock-pot-indian-spiced-lentils/">The
Diva Dish</a></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div align="center">
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableLightShadingAccent5" style="border-collapse: collapse; border: none; mso-border-bottom-alt: solid #4BACC6; mso-border-bottom-themecolor: accent5; mso-border-top-alt: solid #4BACC6; mso-border-top-themecolor: accent5; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 487px;">
<tbody>
<tr style="height: 36.8pt; mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;">
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Calories: 481<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Fat: 1.7g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Carbs: 83.5 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Fiber: 38.8 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;">Sugars 6.9 g</span><span style="color: #31849b;"><o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 117.45pt;" valign="top" width="117"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Protein 33 g<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 101.7pt;" valign="top" width="102"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Sodium: 146 mg<o:p></o:p></span></span></b></div>
</td>
</tr>
</tbody></table>
</div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Serves 4</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoSubtitle">
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></b></div>
<div class="MsoSubtitle">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 ½ cups cooked lentils</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 sweet potato, peeled and finely diced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 medium onion, finely diced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 15-oz can tomato sauce</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">½ tsp ground ginger</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 tsp. ground cumin</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">¼ tsp cayenne (can add more for additional heat)</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tsp. ground turmeric</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 tsp. paprika</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tbs. ground coriander</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tsp. garam masala</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2/3 c. vegetable broth</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Juice of 1 lemon</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Salt and pepper to taste</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Trebuchet MS, sans-serif;">Instructions:</span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Mix all ingredients together, and throw into the crock pot. Set on high
for 3 hours, or until sweet potatoes are soft and cooked. </span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span class="SubtitleChar"><span style="font-size: 12.0pt;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><span class="SubtitleChar"><span style="font-size: 12.0pt;">Serving
suggestion:</span></span> Serve with brown rice and naan bread. </span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">High in Fiber, Rich in Manganese, Phosphorus, Thiamin, and
Vitamin C. Excellent source of Vitamin B6</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<i><span style="font-family: Trebuchet MS, sans-serif;">Vegan, Gluten-free</span></i></div>
<div class="MsoQuote">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;">Lentils are truly diamonds in the rough. Found in a few
different varieties, all colors and sizes of lentils pack a serious healthy
punch. High in protein and fiber, low in fat and relatively low in calories,
they are an excellent addition to hearty dishes or as a compliment to other
menu items. The fiber in lentils clings to bad cholesterol in the body,
flushing it down the pipes, and assists in the regulation of homocysteine
levels in the blood; an important risk factor for heart disease. Lentils are
chocked full of magnesium and folate, which are important in heart health as
well. Almost 30% of the lentil is protein, making it a great plant based
protein option for herbivores and omnivores alike! It also is considered a
complex carbohydrate, promoting regulation of blood sugar and sustained energy.
</span></i></div>
<div class="MsoQuote">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoQuote">
<span style="font-family: Trebuchet MS, sans-serif;">***************************************************************************</span></div>
<h1 align="center" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Slow Cooker Butternut Squash Coconut
Chili</span></h1>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Recipe from <a href="http://thefigtreeblog.com/2012/11/slow-cooker-butternut-squash-coconut-chili.html">The
Fig Tree</a></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div align="center">
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableLightShadingAccent5" style="border-collapse: collapse; border: none; mso-border-bottom-alt: solid #4BACC6; mso-border-bottom-themecolor: accent5; mso-border-top-alt: solid #4BACC6; mso-border-top-themecolor: accent5; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 487px;">
<tbody>
<tr style="height: 36.8pt; mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;">
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Calories: 299<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Fat: 13.4g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Carbs: 40.8 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Fiber: 9.1 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;">Sugars 9.7 g</span><span style="color: #31849b;"><o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 117.45pt;" valign="top" width="117"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Protein 9.2g<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 101.7pt;" valign="top" width="102"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Sodium: 605 mg<o:p></o:p></span></span></b></div>
</td>
</tr>
</tbody></table>
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Serves 8 </span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoSubtitle">
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></b></div>
<div class="MsoSubtitle">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 small onion, peeled and finely chopped</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 stalks celery, chopped</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 carrots, peeled and chopped</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 medium apples, peeled and diced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 cups butternut squash, peeled and diced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">4 cloves garlic, peeled and finely minced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 can black beans, rinsed and drained</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 can chickpeas, rinsed and drained</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 can (400 ml) light coconut milk</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 teaspoons chili powder</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tablespoons ground cumin</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 teaspoon dried oregano</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 cups vegetable broth</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 tablespoons tomato paste</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Salt and pepper to taste</span></div>
<div class="MsoSubtitle" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Serving
suggestions: </span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Cooked basmati rice</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Chopped fresh cilantro, parsley or chives (for garnish)</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Shredded, unsweetened coconut (for garnish)</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<o:p><b><span style="font-family: Trebuchet MS, sans-serif;">Instructions:</span></b></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<o:p><b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Place all ingredients in slow cooker. Cook on high for 4-6 hours or on
low for 8 hours. During the last hour, taste the chili and season with salt and
pepper. Add more chili powder as desired. Add a pinch of cayenne pepper if you
like chili on the spicy side. In the last 45 minutes of cooking, open the lid
to allow the chili to thicken. Add broth if too dry. </span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Serve over rice and garnish with fresh herbs and shredded coconut.</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;">Every food tastes better when it’s in season! Your wallet
stays satisfied if you buy produce in season, also! With the fall season among
us, there’s no better time to utilize the harvest of fall gourds for more than
just decoration and funny faces. Butternut squash can be used in many recipes
where sweet potatoes or carrots typically are used. Similar to these
aforementioned ingredients, butternut squash is also packed with vitamin A for
immune and cell health. A sweet, buttery bite of butternut squash is perfectly
complimented with the refreshing crunch of celery and cilantro, slightly sweet
and creamy coconut, and the sugary bite of apples and carrots. </span></i></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<o:p><span style="font-family: Trebuchet MS, sans-serif;">***************************************************************************</span></o:p></div>
<h1 align="center" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Slow Cooker White Chili</span></h1>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Recipe from <a href="http://www.wholefoodsmarket.com/recipe/slow-cooker-white-chili">Whole
Foods</a></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div align="center">
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableLightShadingAccent5" style="border-collapse: collapse; border: none; mso-border-bottom-alt: solid #4BACC6; mso-border-bottom-themecolor: accent5; mso-border-top-alt: solid #4BACC6; mso-border-top-themecolor: accent5; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 487px;">
<tbody>
<tr style="height: 36.8pt; mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;">
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Calories: 300<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Fat: 6 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Saturated Fat:
1.5 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Carbs: 42g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Fiber: 9 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;">Sugars 8 g</span><span style="color: #31849b;"><o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 117.45pt;" valign="top" width="117"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Protein 22 g<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 101.7pt;" valign="top" width="102"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Sodium: 600 mg<o:p></o:p></span></span></b></div>
</td>
</tr>
</tbody></table>
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Serves 10-12</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoSubtitle">
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></b></div>
<div class="MsoSubtitle">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">6 boneless, skinless chicken thighs</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">16 oz dried cannellini beans</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">16 oz frozen Sweet White Corn</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 poblano peppers (or 2 green bell peppers), chopped</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 head cauliflower, trimmed and cut into small florets</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 yellow onion, chopped</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 quarts low-sodium chicken broth</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 ½ tablespoon ground cumin</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tablespoon chili powder</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">½ cup sour cream</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 teaspoons sea salt</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Trebuchet MS, sans-serif;">Instructions:</span></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Arrange chicken at the bottom of slow cooker.</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Top with beans, corn, poblanos, cauliflower, onion, broth, cumin and
chili powder. Cover and cook on low until beans are very tender and cauliflower
has fallen apart, about 10 hours. </span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Stir in sour cream and salt. Ladle into bowls and serve!</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;">This is the perfect “set it and forget it” recipe. Throw
everything in the crock-pot in the morning before work, and move on with your
day. When you finally get home from work, soccer practice, ballet recital,
piano lessons, grocery shopping… no matter what’s on the list, you’ll have a
rich, nutritious dinner waiting for you!</span></i></div>
<div class="MsoQuote">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoQuote">
<span style="font-family: Trebuchet MS, sans-serif;">***************************************************************************</span></div>
<h1 align="center" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Pumpkin and Coconut Curried Black
Beans</span></h1>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Recipe from <a href="http://getalonghome.com/2011/01/pumpkin-coconut-curried-black-beans-rice/">Get
Along Home</a></span></div>
<div align="center">
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableLightShadingAccent5" style="border-collapse: collapse; border: none; mso-border-bottom-alt: solid #4BACC6; mso-border-bottom-themecolor: accent5; mso-border-top-alt: solid #4BACC6; mso-border-top-themecolor: accent5; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 487px;">
<tbody>
<tr style="height: 36.8pt; mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;">
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Calories: 241<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Fat: 1.5g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Carbs: 45.5 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Fiber: 11.7 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;">Sugars 5.7g</span><span style="color: #31849b;"><o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 117.45pt;" valign="top" width="117"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Protein 14 g<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 101.7pt;" valign="top" width="102"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Sodium: 1174 mg<o:p></o:p></span></span></b></div>
</td>
</tr>
</tbody></table>
</div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Serves 4</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoSubtitle">
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></b></div>
<div class="MsoSubtitle">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 green pepper</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 cloves garlic</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 lb uncooked black beans, soaked and rinsed</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 cups pumpkin puree</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">4 tablespoons tomato paste</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tablespoon curry powder</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 teaspoon cayenne pepper</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 teaspoon cumin</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 bay leaf</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 can coconut milk</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tablespoon salt</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">3 cups chicken stock, low sodium</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">3 cups water</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<o:p><b><span style="font-family: Trebuchet MS, sans-serif;">Instructions:</span></b></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<o:p><b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Sauté green pepper and onion for 5 minutes. Add garlic and sauté for
another minute.</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Add sautéed vegetables and all other ingredients to slow cooker. Set
the slow cooker on high and cook 8 hours.</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Check water level occasionally, adding water if necessary to prevent
burning. </span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Garnish with cilantro and a dollop of plain yogurt and serve over rice,
quinoa or cauliflower rice.</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;">Move over pumpkin pie, this gourd’s got spicier shoes to
fill! Pumpkin is a great source of Vitamin A and Vitamin C, making this a great
option for kicking a cold, or protecting you from the plague erupting in the
office at work. The heat from the cumin, curry and cayenne will surely clear up
that congestion, shortly before unleashing their digestive assistance further
down the GI tract. Thanks to the coconut milk, all the fat soluble vitamins,
such as Vitamin A from the pumpkin and vitamin K from the tomato, are easily
put to work in the body. </span></i></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">***************************************************************************</span></div>
<h1 align="center" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Hodgepodge Crock Pot Chicken</span></h1>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Recipe From <a href="http://www.stacymakescents.com/hodgepodge-crock-pot-chicken">Stacy Makes
Cents</a></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div align="center">
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableLightShadingAccent5" style="border-collapse: collapse; border: none; mso-border-bottom-alt: solid #4BACC6; mso-border-bottom-themecolor: accent5; mso-border-top-alt: solid #4BACC6; mso-border-top-themecolor: accent5; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 487px;">
<tbody>
<tr style="height: 36.8pt; mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;">
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Calories: 312<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Fat: 11 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Carbs: 7.4g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Fiber: 2.4 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;">Sugars 4.0 g</span><span style="color: #31849b;"><o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 117.45pt;" valign="top" width="117"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Protein 43.1g<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 101.7pt;" valign="top" width="102"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Sodium: 284 mg<o:p></o:p></span></span></b></div>
</td>
</tr>
</tbody></table>
</div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Serves 4-6</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoSubtitle">
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></b></div>
<div class="MsoSubtitle">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 whole chicken</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 red pepper, sliced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 stalks celery, chopped</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">½ onion, sliced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">¾ cup baby carrots</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 cloves garlic</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">¼ teaspoon sea salt</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">¼ teaspoon ground cumin</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">¼ teaspoon oregano</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Pepper to taste</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<o:p><b><span style="font-family: Trebuchet MS, sans-serif;">Instructions:</span></b></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<o:p><b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Slice and prepare all veggies in a layer at the bottom of the crock
pot. </span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Place chicken on top of veggies and sprinkle seasonings all over.</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Add 1 cup filtered water.</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Cover and cook on high for 4-5 hours, or until chicken is cooked through.
</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<i><span style="font-family: Trebuchet MS, sans-serif;">Paleo, Gluten-free</span></i></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;">This recipe provides a great source of selenium from the
chicken. Selenium is important in antioxidant processes, as well as endocrine
and immune health. It has also been shown to prevent cognitive decline.
Adequate levels of selenium in the body can assist in protective events
whenever duty calls. Selenium can bind to mercury and deactivate its harmful
effects. Good selenium status can also play a role in cancer prevention as
well. </span></i></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;"><b>Source: </b><a href="http://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/"><b>http://ods.od.nih.gov/factsheets/Selenium-HealthProfessional/</b></a><b><o:p></o:p></b></span></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><o:p></o:p></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">***************************************************************************</span></div>
<h1 align="center" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Slow Cooker Balsamic Chicken with
Olives</span></h1>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Recipe from <a href="http://shrinkingkitchen.com/slow-cooker-balsamic-chicken-with-olives/">Shrinking
Kitchen</a></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div align="center">
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableLightShadingAccent5" style="border-collapse: collapse; border: none; mso-border-bottom-alt: solid #4BACC6; mso-border-bottom-themecolor: accent5; mso-border-top-alt: solid #4BACC6; mso-border-top-themecolor: accent5; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 487px;">
<tbody>
<tr style="height: 36.8pt; mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;">
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Calories: 253<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Fat: 7.9g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Sat Fat 0.6g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Carbs: 12.7g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Fiber: 1.7 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;">Sugars 6.5g</span><span style="color: #31849b;"><o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 117.45pt;" valign="top" width="117"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Protein 32.2g<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 101.7pt;" valign="top" width="102"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Sodium: 801 mg<o:p></o:p></span></span></b></div>
</td>
</tr>
</tbody></table>
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Serves 6</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></b></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 lbs boneless, skinless chicken breasts</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 can diced tomatoes</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 can tomato sauce</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 onion, thinly sliced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">4-6 garlic cloves, whole</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">½ cup balsamic vinegar</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 tablespoons olive oil</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">12 pitted Kalamata olives</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tablespoon thyme</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tablespoon basil </span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tablespoon rosemary</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tablespoon oregano</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Ground black pepper and salt to taste</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<o:p><b><span style="font-family: Trebuchet MS, sans-serif;">Instructions:</span></b></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<o:p><b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Pour olive oil into the bottom of the slow cooker.</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Place the chicken breasts into the slow cooker. Season with salt and
pepper.</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Top each breast with sliced onion, garlic cloves and herbs. Pour in vinegar, tomatoes and tomato sauce.</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Cook on high about 4 hours.</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Remove chicken breasts, slice on the bias, and place back into the
tomato/vinegar sauce.</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Add olives and let them warm through for about 10 minutes.</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Serve over whole wheat spaghetti, polenta, or other starch of your
choice. Sprinkle with grated parmesan or a little crumbled light feta. </span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;">Tomatoes are full of lycopene. Lycopene is what gives red
tomatoes their signature color, and is a carotenoid studied to lower the risk
of some cancers, assist with heat health by lowering the LDL (bad cholesterol),
and promote good immune health. But the magic isn’t unleashed until the plump
ruby red fruit is cooked. Well, good thing we are doing just that! <b>Source: </b><b><a href="http://www.cancer.org/treatment/treatmentsandsideeffects/complementaryandalternativemedicine/dietandnutrition/lycopene">American Cancer Society</a></b></span></i></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></i></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">***************************************************************************</span></div>
<h1 align="center" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Sweet & Spicy Slow Cooker Stew</span></h1>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Recipe by <a href="http://popularpaleo.com/2013/02/26/sweet-spicy-slow-cooker-stew/">Popular
Paleo</a></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div align="center">
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableLightShadingAccent5" style="border-collapse: collapse; border: none; mso-border-bottom-alt: solid #4BACC6; mso-border-bottom-themecolor: accent5; mso-border-top-alt: solid #4BACC6; mso-border-top-themecolor: accent5; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 487px;">
<tbody>
<tr style="height: 36.8pt; mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;">
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Calories: 304<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Fat: 9.2g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Sat Fat 3.2g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Carbs: 18.8<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Fiber: 6.9 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;">Sugars 11.2 g</span><span style="color: #31849b;"><o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 117.45pt;" valign="top" width="117"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Protein 37.3g<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 101.7pt;" valign="top" width="102"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Sodium: 840 mg<o:p></o:p></span></span></b></div>
</td>
</tr>
</tbody></table>
</div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Serves 8</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients: </span></b></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 ½ cups chopped carrot</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 cups chopped sweet bell peppers (mix of yellow, red and orange—not
green!)</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 large onion, diced (about 2 cups)</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">5-6 cloves garlic, chopped or sliced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 pound ground beef</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 bound beef, cubed (steak, roast, stew meat, etc)</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">3-4 chipotles in adobo, chopped</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 28 ounce can crushed tomatoes</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 14.5 ounce can diced tomatoes</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 cup beef stock</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 teaspoon sea salt</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 teaspoon garlic powder</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">½ teaspoon onion powder</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 teaspoon ground coriander</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">½ teaspoon cumin</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Fat of choice (try ghee, butter, or avocado oil)</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoSubtitle" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="font-family: Trebuchet MS, sans-serif;">Toppings: </span></b></div>
<div class="MsoSubtitle" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Fresh diced tomatoes</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Avocados</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Cilantro</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Heat
large sauté pan to medium-high. Meanwhile, mix spices together in small bowl.
Add fat to sauté pan and drop pound of ground beef. Sprinkle half the spice
blend over ground beef and cook until nearly done. Dump in the slow cooker. </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Keep the
pan hot, add more fat, and the other pound of beef that has been cubed. Pour
remainder of spices over cubed beef and cook until nearly done. </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">While the
cubed beef cooks up, prep the veggies. Peel the carrots, chop them up along
with the peppers, onions, garlic and chipotles. Add the veggies and chipotles
directly to the slow cooker to join the ground beef. Add the cubed beef to the
slow cooker. </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Add all
three cans of tomatoes and stock. Mix together in pot, set on low and cook for
5-6 hours. </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Garnish and
serve!</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<i><span style="font-family: Trebuchet MS, sans-serif;">Paleo, Gluten-free</span></i></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoQuote" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<i><span style="font-family: Trebuchet MS, sans-serif;">This stew is
the common cold’s worst enemy, and the seasonal sufferer’s dream come true. You
will find cold fighting nutrients swarming in this hearty dish, like iron, vitamin
C, zinc and vitamin A. Bell peppers are one of the best sources for vitamin C.
Zinc has been proven to minimize the duration of the common cold by 2-3 days!
Vitamin A and vitamin C work together to deactivate toxins. Low iron status may
attribute to susceptibility to colds or the flu. The presence of vitamin C gets
the iron ready for better absorption and use within the body. </span></i></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;"><b>Source: </b><b><a href="http://www.nhs.uk/news/2012/05may/Pages/Zinc-shortens-common-cold.aspx">http://www.nhs.uk/news/2012/05may/Pages/Zinc-shortens-common-cold.aspx</a></b><b><o:p></o:p></b></span></i></div>
<div class="MsoQuote">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoQuote">
<span style="font-family: Trebuchet MS, sans-serif;">***************************************************************************</span></div>
<h1 align="center" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Slow Cooker Chili Verde</span></h1>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Recipe from <a href="http://www.agirlworthsaving.net/2014/01/slow-cooker-chili-verde.html">A
Girl Worth Saving</a></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div align="center">
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableLightShadingAccent5" style="border-collapse: collapse; border: none; mso-border-bottom-alt: solid #4BACC6; mso-border-bottom-themecolor: accent5; mso-border-top-alt: solid #4BACC6; mso-border-top-themecolor: accent5; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 487px;">
<tbody>
<tr style="height: 36.8pt; mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;">
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Calories: 334<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Fat: 12.2g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Sat Fat 2.4 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Carbs: 32.2g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Fiber: 12.6 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;">Sugars 18.2 g</span><span style="color: #31849b;"><o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 117.45pt;" valign="top" width="117"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Protein 28.3<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 101.7pt;" valign="top" width="102"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Sodium: 860 mg<o:p></o:p></span></span></b></div>
</td>
</tr>
</tbody></table>
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Serves 8</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 cups beef broth</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tablespoon dried cilantro</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 teaspoon cumin</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 teaspoon salt</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">½ teaspoon oregano</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">½ teaspoon black pepper </span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">¼ cup olive oil</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">¾ pound Anaheim chilies, seeds removed and finely diced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 jalapenos, remove seeds and dice</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 medium onion, diced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">6 cloves garlic, minced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 ½ pounds pork tenderloin, diced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Trebuchet MS, sans-serif;">Instructions: </span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Add the broth, olive oil and spices to the slow cooker and mix. Then add the rest of the ingredients and set your slow cooker on high
to cook for 6 hours.</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;">The best chili verde can draw crowds. My uncle actually made
a business from his chili verde recipe! It’s high in protein, low in fat and
sodium (relative to most chili verde recipes), and moderately low calories, all
utilizing whole food ingredients. Pair with warm corn tortillas and top with
fresh cilantro. Muy bien!</span></i></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></i></div>
<div class="MsoQuote">
<span style="font-family: Trebuchet MS, sans-serif;">***************************************************************************</span></div>
<h1 align="center" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Slow Cooker Pork
Shanks</span></h1>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Recipe
from <a href="http://meatified.com/slow-cooker-pork-shanks/">Meatified</a></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div align="center">
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableLightShadingAccent5" style="border-collapse: collapse; border: none; mso-border-bottom-alt: solid #4BACC6; mso-border-bottom-themecolor: accent5; mso-border-top-alt: solid #4BACC6; mso-border-top-themecolor: accent5; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 487px;">
<tbody>
<tr style="height: 36.8pt; mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;">
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Calories: 589<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Fat: 37.8g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Sat Fat 14.5g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Carbs: 11.9g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Fiber: 3.2 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;">Sugars 5.3 g</span><span style="color: #31849b;"><o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 117.45pt;" valign="top" width="117"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Protein 48.5g<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 101.7pt;" valign="top" width="102"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Sodium: 424 mg<o:p></o:p></span></span></b></div>
</td>
</tr>
</tbody></table>
</div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 ½ tablespoon coconut oil divided</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">3 pounds bone in pork shanks (about 9)</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">3 cups onion, diced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 cups carrot, diced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">4 cloves garlic, minced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">3 cups mushrooms, chopped</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tablespoon fresh oregano leaves, minced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 teaspoon fresh thyme leaves</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 tablespoon fresh basil leaves, chopped finely</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tsp salt</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 lemons, zest and juice, divided</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">14 oz chopped tomatoes</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">¾ cup chicken or pork stock (unsalted)</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;">Instructions:</span></b></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><span style="text-indent: -0.25in;">Pat the pork shanks dry with paper towel. </span><span style="text-indent: -0.25in;">Add ½ tablespoon coconut oil to large skillet
over medium heat. Brown half the pork shanks until golden brown (about 8
minutes on each side). Set aside.</span></span></div>
<div class="MsoNormal">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;">Repeat with other ½ tablespoon and remaining
pork shanks. Set aside with other pork shanks.</span></span></div>
<div class="MsoNormal">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><span style="text-indent: -0.25in;">If required, add the last ½ tablespoon coconut
oil, then add the onion, carrot, and garlic to the pan and soften, about 5
minutes. </span><span style="text-indent: -0.25in;">Add the onion mixture to the bottom of a large
slow cooker. Nestle the pork shanks on top.</span></span></div>
<div class="MsoNormal">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;">Return the skillet to the stove over a low heat
and use the juice of one lemon to deglaze the pan. Add the pan drippings to the
slow cooker.</span></span></div>
<div class="MsoNormal">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;">Add the mushrooms, oregano, thyme, basil, salt,
and lemon zest to the slow cooker.</span></span></div>
<div class="MsoNormal">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;">Pour over both the chopped tomatoes and stock.
Cook on High for 4 hours.</span></span></div>
<div class="MsoNormal">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;">Remove pork shanks and set them aside, covered
to keep them warm. </span></span></div>
<div class="MsoNormal">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;">Remove
all the cooking liquid and half the vegetables, adding them to a blender. Add
the juice of the remaining lemon and puree until smooth. Check your seasoning
to see if any extra salt is necessary.</span></span></div>
<div class="MsoNormal">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;">Return
the vegetable puree to the slow cooker, stirring the remaining vegetables
through the sauce. Add the pork shanks and cook further for 30 minutes to an
hour on low.</span></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<i><span style="font-family: Trebuchet MS, sans-serif;">Gluten-Free, Paleo, High Protein</span></i></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><i>This recipe requires a little bit more preparation than your
average crock pot recipe, but the result is surely crowd pleasing. You can turn
to these pork shanks for a brain power dinner during a night of studying, or as
a perfect leftover lunch before a 3-hour work meeting. Thiamin, rich in pork,
assists in the conversion of carbohydrates to energy, particularly to be used
by the brain and nervous system. <b>Source:
</b><b><a href="http://www.nlm.nih.gov/medlineplus/ency/article/002401.htm">Medline Plus</a></b></i><b><o:p></o:p></b></span></div>
<div class="MsoNormal">
<i><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></i></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">***************************************************************************</span></div>
<h1 align="center" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">White Acorn Squash Soup</span></h1>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Recipe from <a href="http://paleopot.com/2013/10/white-acorn-squash-soup-slow-cooker-one-pot/">PaleoPot</a></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div align="center">
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableLightShadingAccent5" style="border-collapse: collapse; border: none; mso-border-bottom-alt: solid #4BACC6; mso-border-bottom-themecolor: accent5; mso-border-top-alt: solid #4BACC6; mso-border-top-themecolor: accent5; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 487px;">
<tbody>
<tr style="height: 36.8pt; mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;">
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Calories: 318<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Fat: 16.5g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Sat Fat 5.2 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Carbs: 15.1g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Fiber: 2.3 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;">Sugars 1.9 g</span><span style="color: #31849b;"><o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 117.45pt;" valign="top" width="117"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Protein 32.9g<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 101.7pt;" valign="top" width="102"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Sodium: 889 mg<o:p></o:p></span></span></b></div>
</td>
</tr>
</tbody></table>
</div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Serves 4-6</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients: </span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 pound of ground turkey or chicken</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tablespoon of coconut oil or grass fed butter</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 white acorn squash, peeled and diced into cubes</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">4 cups of chicken stock</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">4-6 cups of water</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 medium red onion, diced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 cloves of garlic, minced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 teaspoons of dried parsley</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Salt and black pepper to taste</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<o:p><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<o:p><span style="font-family: Trebuchet MS, sans-serif;"><b>Instructions:</b> </span></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><span style="text-indent: -0.25in;">Add your cooking fat of choice to stock pot on
the stove and set to Medium. </span><span style="text-indent: -0.25in;">Add your ground meat, garlic, parsley, salt and
pepper and stir.</span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: 7pt; text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: 7pt; text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Cook meat until browned yet not fully cooked,
then add your squash. </span><span style="text-indent: -0.25in;">Add 1 cup of chicken stock to deglaze the pot
and stir well.</span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><span style="text-indent: -0.25in;">Transfer contents to slow cooker. </span><span style="text-indent: -0.25in;">Add the rest of the chicken stock and water to
slow cooker.</span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-size: 7pt; text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><span style="font-size: 7pt; text-indent: -0.25in;"> </span><span style="text-indent: -0.25in;">Cook on low for 4-6 hours.</span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;">Not to be confused by squirrel’s nut of choice, acorn squash
is a highly understated gourd. Buy it during its prime season, winter, for
optimal quality. What could be better than scuffling in from a white flurry,
welcomed by the scent of this soup? Imagine it calling for you to ladle a
portion from its wintery white pool of edible comfort! Though this scene would
be a true winter miracle here in Arizona, a hopeless romantic can dream!</span></i></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></i></div>
<div class="MsoQuote">
<span style="font-family: Trebuchet MS, sans-serif;">***************************************************************************</span></div>
<h1 align="center" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Slow Cooker Chipotle Pork with
Pineapple Coleslaw</span></h1>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Recipe from <a href="http://www.primallyinspired.com/slow-cooker-chipotle-pork-with-pineapple-coleslaw/">Primally
Inspired</a></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div align="center">
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableLightShadingAccent5" style="border-collapse: collapse; border: none; mso-border-bottom-alt: solid #4BACC6; mso-border-bottom-themecolor: accent5; mso-border-top-alt: solid #4BACC6; mso-border-top-themecolor: accent5; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 487px;">
<tbody>
<tr style="height: 36.8pt; mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;">
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Calories: 744<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Fat: 32.1g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Sat Fat 11.5g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Carbs: 19.7 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Fiber: 2.4 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;">Sugars 7 g</span><span style="color: #31849b;"><o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 117.45pt;" valign="top" width="117"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Protein 88.7g<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 101.7pt;" valign="top" width="102"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Sodium: 775 mg<o:p></o:p></span></span></b></div>
</td>
</tr>
</tbody></table>
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Serves 4-6</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">4 pounds pork roast</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tablespoon black pepper</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 teaspoon sea salt</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 teaspoon chipotle chili powder</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">¼ cup balsamic vinegar</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 cups chicken stock</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 teaspoon all natural liquid smoke</span></div>
<div class="MsoSubtitle" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoSubtitle" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="font-family: Trebuchet MS, sans-serif;">Toppings: </span></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Avocado,
cilantro, barbeque sauce</span></div>
<h3>
<span style="font-family: Trebuchet MS, sans-serif;"><em>Pineapple Coleslaw (combine and stir!): </em><em><span style="color: windowtext; font-weight: normal;"><o:p></o:p></span></em></span></h3>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">4 cups
coleslaw (1/2 head green cabbage, ½ head red cabbage, 2 carrots: shredded)</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">½ cup
mayonnaise, sour cream or plain Greek yogurt</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 ½
tablespoon apple cider vinegar</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">2 cups fresh
pineapple </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Sea salt and
pepper to taste</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<o:p><b><span style="font-family: Trebuchet MS, sans-serif;">Instructions:</span></b></o:p></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><span style="text-indent: -0.25in;">Combine the spices for the pork in a small bowl. </span><span style="text-indent: -0.25in;">Rub the entire pork with the spices. </span><span style="text-indent: -0.25in;">Place in the slow cooker.</span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;"><span style="text-indent: -0.25in;">Add the stock, balsamic, and liquid smoke. </span><span style="text-indent: -0.25in;">Stir and cover the crockpot to cook for 8 hours
on low.</span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;">When it is finished cooking, take the pork out
of the slow cooker to shred it. Add ¼-1/2 cup of juice from slow cooker if
desired to the pork.</span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;">Serve with pineapple coleslaw and any additional
toppings.</span></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<i><span style="font-family: Trebuchet MS, sans-serif;">High Protein, Paleo, Gluten-Free</span></i></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<i><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></i></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;">Enjoying cabbage
in its slightly steamed or raw state, such as in the pineapple coleslaw of this
recipe, is the optimal way to benefit from its cancer-fighting characteristics.
It contains a great amount of polyphenols and vitamin C, which are powerful
antioxidants. Green cabbage has a milder, more refreshing taste, while red
cabbage has a much deeper flavor. Both contain their benefits, but red cabbage
is nearly 2-4 times more nutritionally dense than its green sibling. </span></i></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></i></div>
<div class="MsoQuote">
<span style="font-family: Trebuchet MS, sans-serif;">***************************************************************************</span></div>
<h1 align="center" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Slow Cooker Chocolate Chicken Mole</span></h1>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Recipe From <a href="http://stupideasypaleo.com/2014/03/16/chicken-mole-from-paleo-foodie/">Stupid
Easy Paleo</a></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div align="center">
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableLightShadingAccent5" style="border-collapse: collapse; border: none; mso-border-bottom-alt: solid #4BACC6; mso-border-bottom-themecolor: accent5; mso-border-top-alt: solid #4BACC6; mso-border-top-themecolor: accent5; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 487px;">
<tbody>
<tr style="height: 36.8pt; mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;">
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Calories: 489<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Fat: 24.8g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Sat Fat 6.3 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Carbs: 17.1 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Fiber: 2.9 g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;">Sugars 11.1 g</span><span style="color: #31849b;"><o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 117.45pt;" valign="top" width="117"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Protein 48.2g<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 101.7pt;" valign="top" width="102"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Sodium: 636 mg<o:p></o:p></span></span></b></div>
</td>
</tr>
</tbody></table>
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Serves 4-6</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">2 pounds
chicken pieces, bone in, skins removed</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Salt and
pepper</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">2
tablespoons olive oil</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 medium
onion, chopped</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">4 cloves
garlic, crushed</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">6-7 whole
tomatoes, peeled, seeded and chopped</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">5 dried New
Mexico chili peppers, rehydrated and chopped</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">¼ cup almond
butter</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">2-1/2 ounces
dark chocolate (70% or above)</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 teaspoon
sea salt</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 teaspoon
cumin</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">½ teaspoon
cinnamon </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">½ teaspoon guajillo
chili powder</span></div>
<div class="MsoSubtitle" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoSubtitle" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="font-family: Trebuchet MS, sans-serif;">Toppings: </span></b></div>
<div class="MsoSubtitle" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Avocado</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Cilantro</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Jalapeno</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<o:p><b><span style="font-family: Trebuchet MS, sans-serif;">Instructions:</span></b></o:p></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><span style="text-indent: -0.25in;">Generously salt and pepper chicken. </span><span style="text-indent: -0.25in;">Place a pan over medium heat and add oil. Once
the oil has warmed add the chicken and brown on all sides. This may need to be
done in batches. Move chicken to slow cooker.</span></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;">Add onion to same pan and sauté until translucent.
Add garlic and sauté for 1-2 minutes until fragrant. Transfer onion and garlic
to slow cooker.</span></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;">Add the tomatoes, chili peppers, almond butter,
dark chocolate, salt and spices to slow cooker.</span></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;">Cook on low for 4-6 hours until chicken is
tender and pulls apart easily. If you are home when making the dish, lift the
lid once to stir to make sure ingredients are well combined.</span></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;">Remove chicken bones (reserve to make stock
later!)</span></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;">Top with mole, avocado, cilantro, and jalapeno
before serving.</span></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<i><span style="font-family: Trebuchet MS, sans-serif;">Gluten-Free, Paleo</span></i></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></i></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;">No need to feel guilty enjoying chocolate for dinner; or any
time of the day for that matter (in moderation of course!). Flavanoids in dark
chocolate and cocoa defend the heart by lowering blood pressure and improving
cholesterol levels. Chocolate has even been been linked to increased insulin
sensitivity; good news for diabetics! The flavanoids are also responsible for
protection of the skin from UV damage from the sun. Feeling cranky? There’s a
reason you’re craving chocolate! Chocolate consumption releases feel-good
endorphins, putting you in a better mood upon consumption. <b>Source: </b><a href="http://www.huffingtonpost.com/2012/03/28/chocolate-health-benefits_n_1383372.html"><b>Huffington Post</b> </a> </span></i></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></i></div>
<div class="MsoQuote">
<span style="font-family: Trebuchet MS, sans-serif;">***************************************************************************</span></div>
<h1 align="center" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Slow Cooker Chicken Breast with Figs
and Squash</span></h1>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;">Recipy by <a href="http://realhealthyrecipes.com/2013/04/26/slow-cooker-chicken-breast-with-figs-squash/">Diana
Keuilian</a></span></div>
<div align="center" class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div align="center">
<table border="1" cellpadding="0" cellspacing="0" class="MsoTableLightShadingAccent5" style="border-collapse: collapse; border: none; mso-border-bottom-alt: solid #4BACC6; mso-border-bottom-themecolor: accent5; mso-border-top-alt: solid #4BACC6; mso-border-top-themecolor: accent5; mso-padding-alt: 0in 5.4pt 0in 5.4pt; mso-yfti-tbllook: 1184; width: 487px;">
<tbody>
<tr style="height: 36.8pt; mso-yfti-firstrow: yes; mso-yfti-irow: -1; mso-yfti-lastrow: yes;">
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Calories: 389<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Fat: 7g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<br /></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 89.15pt;" valign="top" width="89"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Carbs: 27g<o:p></o:p></span></span></b></div>
<div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b; font-size: 9.0pt; mso-bidi-font-size: 11.0pt;"><span style="font-family: Trebuchet MS, sans-serif;">Fiber: 2g<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 117.45pt;" valign="top" width="117"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Protein 48 g<o:p></o:p></span></span></b></div>
</td>
<td style="border-bottom: 1.0pt; border-bottom: solid #4BACC6; border-left: none; border-right: none; border-top: 1.0pt; border-top: solid #4BACC6; height: 36.8pt; mso-border-bottom-themecolor: accent5; mso-border-top-themecolor: accent5; padding: 0in 5.4pt 0in 5.4pt; width: 101.7pt;" valign="top" width="102"><div align="center" class="MsoNormal" style="margin-bottom: 0.0001pt; text-align: center;">
<b><span style="color: #31849b;"><span style="font-family: Trebuchet MS, sans-serif;">Sodium: 400 mg<o:p></o:p></span></span></b></div>
</td>
</tr>
</tbody></table>
</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></b></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tablespoon olive oil</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 small red onion, chopped</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 small yellow onion, chopped</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">3 garlic cloves, minced</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">3 pounds boneless, skinless chicken breasts</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">Salt and pepper</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">12 dried figs, chopped</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 cup butternut squash, chopped</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 cup chicken broth</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">1 teaspoon dried rosemary</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 tablespoons fresh tarragon, chopped</span></div>
<div class="MsoNormal" style="margin-bottom: 0.0001pt;">
<span style="font-family: Trebuchet MS, sans-serif;">2 tablespoons fresh sage</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<o:p><b><span style="font-family: Trebuchet MS, sans-serif;">Instructions:</span></b></o:p></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;">In a large skillet, heat the olive oil on medium
heat. Add the onions, garlic, and sauté for 5 minutes.</span></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="text-indent: -0.25in;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><span style="text-indent: -0.25in;">Rinse the chicken and pat dry. Season with salt
and pepper. Add to the skillet, browning each side for about 5 minutes. </span><span style="text-indent: -0.25in;">Transfer the contents of the skillet to your
slow cooker and top with the remaining ingredients. Cook on low for 6 hours.</span></span></div>
<div class="MsoQuote">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;">Talk about a hidden gem: figs are fantastic snacks and superb
in desserts. But what about an application in a savory dish? The answer is YES!
Fresh figs are hard to come by, especially if they aren’t in season (which is Summer
to early Fall). But dried figs are usually pretty easily attainable, so it’s
great this recipe allows for the adversity of an out of season craving!
Starting with dried also allows for the flavors to slowly combine and the figs
to plump up, impregnated with the rest of the ingredients’ flavors. Figs are
rich in potassium, which is a major component of sodium control. High potassium
foods are recommended for treatment and prevention of heart disease, as in the
DASH diet, which is often recommended to CVD patients. </span></i></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></i></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;">Enjoy!</span></i></div>
<div class="MsoQuote">
<i><span style="font-family: Trebuchet MS, sans-serif;">Kayla</span></i></div>
<!--EndFragment--></div>
<div>
<br /></div>
Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-5265860997917693840.post-1441423154022547612014-09-22T13:35:00.001-07:002014-09-22T13:37:30.560-07:00Arizona Local Pastured Meats and Eggs<span style="font-family: Trebuchet MS, sans-serif;">Growing up in the midwest, I assumed as a child that all cows ate corn. After all, grain fed beef made for the tastiest, most tender, and most prized burger at the time. (It's funny to think of it now. How would a cow have access to corn, soy, and other domesticated crops in the wild? Apparently I didn't spend enough time on a farm.) </span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpli3mWFwK9ZHhZXgrzU_yaNpzhPO6Z_mu9Rao1UEOak9q0KzkNocoWg2Hvkwc3kIdm21qvv5xHmT2ZVkoA9mRAOpVxXDXMHXgiaeUX8P6g0TA-dZxRMQTuKw2yq_MxVN5mm4SsH71MdM/s1600/Cow+grazing.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpli3mWFwK9ZHhZXgrzU_yaNpzhPO6Z_mu9Rao1UEOak9q0KzkNocoWg2Hvkwc3kIdm21qvv5xHmT2ZVkoA9mRAOpVxXDXMHXgiaeUX8P6g0TA-dZxRMQTuKw2yq_MxVN5mm4SsH71MdM/s1600/Cow+grazing.jpg" height="266" width="400" /></a></div>
<div style="text-align: center;">
<br /></div>
<span style="font-family: Trebuchet MS, sans-serif;">As it turns out, cows and other ruminant animals like goats and sheep are meant to eat grass and pasture plants. They tend to become quite ill eating something they're not biologically designed to digest, and they often require antibiotic treatment for subsequent infection. Grain feed can damage the liver and can cause them to bloat excessively, something that - if left untreated - can suffocate a cow by placing too much pressure on its heart and lungs. For more on these practices, check out <a href="http://www.pbs.org/wgbh/pages/frontline/shows/meat/interviews/pollan.html">this interview with Michael Pollan</a>.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Meat and milk from animals who eat what they're supposed to is healthier for us. This makes sense, but do we usually evaluate what the things that we eat <i>eat?</i> It's just as important. Grass fed beef has up to five times as much omega-3 fat and double the amount of CLA (conjugated linoleic acid), a potent anti-inflammatory that may have anti-cancer and reproductive health benefits. What's the takeaway? Beef is back...but make sure that it doesn't dominate your plate - after all, variety and lots of veggies are still important - and go for grass-fed when you can. Eggs from pastured hens have similar health, ecological and ethical benefits as grass-fed bovine products. </span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">What about milk from grass fed cows? Many companies are now selling pastured milk, and Kerrygold is my personal favorite brand of butter and cheese. It is even carried at Costco! Check the specialty cheese section for both products.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">I tasked Intern Macy with researching sources of pastured animal products in Arizona. Many of these farmers sell at local markets or to restaurants. The more we support ranchers who are using ethical, sustainable animal husbandry techniques, the more the demand for these products will flourish. You can also find pastured meat and/or eggs at Whole Foods, Sprouts, Trader Joes and many chain grocery stores.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Keep in mind that most conventionally raised (feed lot) cows are grass fed for the first 6 months of life but are then switched to grain to increase their growth rate and fat composition. Thus, it's imperative to talk to a rancher, if available, and ask if the animals receive anything besides grass, including antibiotics.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">As <a href="http://authoritynutrition.com/grass-fed-vs-grain-fed-beef/">Authority Nutrition</a> states, "Just eat real food <b>that eats real food.</b>"</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">*M*</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Benefits of meat, eggs and milk products from pastured animals:</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">- Free from antibiotics, hormones and other added products</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">- Better fat profile</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">- High in omega-3 fatty acids and CLA</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">- Healthier for animals</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">- Beneficial antioxidants, vitamins and minerals</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">- "Green," earth-friendly, less disruptive to the environment</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">- Supports local farming and community in general</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">- Less stress to the animal</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">- More cardioprotective</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Arizona ranches and farms that practice pasture feeding: </span><br />
<div class="MsoListParagraphCxSpFirst" style="mso-list: l0 level1 lfo1; text-indent: -.25in;">
<!--[if !supportLists]--><span style="mso-list: Ignore;"><span style="font-family: Trebuchet MS, sans-serif;">·</span></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><a href="http://www.doublecheckranch.com/beyond-organic.html">http://www.doublecheckranch.com/beyond-organic.html</a><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Double Check Ranch is a family ranch featuring all natural grass fed
beef on the western side of Lower San Pedro River valley. The diet these cattle
consume is purely local pasture on which they roam and graze. They do not use any
chemicals on their lands. The only fertilizer that is used is made using
legumes and natural compost. Occasionally the cows are supplemented with grass
hay and salt. They also do all their own slaughtering in their state-inspected
packing house, so you will know everything about them from birth to well,
plate! They also sell their products at many local farmers markets; check their
website for details.<o:p></o:p></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><a href="http://www.jhgrassfed.com/store.php">http://www.jhgrassfed.com/store.php</a><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">JH Grass Fed is a local family-owned farm. They provide grass fed
and grass finished beef and lamb. Their meats are completely void of hormones,
antibiotics, grains, and other feed by-products, just the way we like them! These
animals are able to live how they did hundreds of years ago. They are not
injected with anything or fed anything that doesn’t come from the ground they
walk on. They are located on a farm near Cave Creek, but they are one of the
many great vendors at the Scottsdale Farmers Market!<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<a href="http://www.adamsnaturalmeats.com/"><span style="font-family: Trebuchet MS, sans-serif;">http://www.adamsnaturalmeats.com/</span></a></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><a href="http://www.shop.adamsnaturalmeats.com/">http://www.shop.adamsnaturalmeats.com/</a><o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Adams Natural Meats raises a lot of their own bison and beef. The
animals that are raised on their farm are all grass fed and grass finished.
They do work with other nearby farms and sell beef and bison that is partially
grain fed for the customers that like more marbling in their meets. They completely
distinguish between the two and you will know exactly what you are getting.
Their farm is located in Buckeye, but the great thing is that they are a part
of farmers markets close by! In fact, they will even be at the Central Farmers’
Market Saturday September 20<sup>th</sup>.<o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<a href="http://chileacres.com/"><span style="font-family: Trebuchet MS, sans-serif;">http://chileacres.com/</span></a></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Chile Acres Farm sells an assortment of items, including
natural eggs from 100% pastured chicken.<span style="mso-spacerun: yes;">
</span>They sell their eggs by the dozen also including quail and duck eggs.
The sell their items at the Downtown Phoenix Public Market every Saturday, Town
and Country Market every Wednesday, and Urban Bean Café.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><a href="https://www.facebook.com/pages/Camis-Farm/203724593054152">Cami’s Farm</a></span><br />
<span style="font-family: 'Trebuchet MS', sans-serif;">Cami’s Farm is located in Douglas Arizona and is a family
farm of 25 years. They specialize in natural pasture raised chicken eggs. Their
hens are raised free of pesticides, hormones, and antibiotics. Cami’s Farm does
not have an official website but you can check them out on Facebook. They are
one of the venders at the phoenix public market, so you can also check them out
and pick up you fresh eggs there!</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Enjoy!</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Macy</span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5265860997917693840.post-53040689280875029992014-09-09T14:02:00.003-07:002014-09-09T14:03:09.581-07:00Lentil Summer Salad {and new intern Macy!}<span style="font-family: Trebuchet MS, sans-serif;">Wow, I'm a seriously lucky chick. I get not one, but <i>two</i> fabulous interns this year. These girls are going to help me at an integral time for Nutrition Transitions, and I'm thrilled to have their help. (Of course, I hope they don't mind me running them ragged!)</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Macy is my second, but equally as cool, ASU intern who comes to Arizona from the midwest - just like me. She will make an awesome dietitian! I love that she just made up this awesome recipe, below.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">~~~~~~~~~~~~~~~~~~</span><br />
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: left;">
<span style="font-family: Trebuchet MS, sans-serif;">My name is Macy, I am 21 years old and currently in my senior year of dietetics at Arizona State University.</span></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-DRo_oomUqSv6fGfkqR14buICbgJKAet_CrooRo_sd8l2OhwwYr3E3KO1SqtakVAC8Zh2Q8OJUxehLoH_D62S-xssBA8tC05H36XQYZU3rOSLa-dr8H1ypuAz_QfS_Hm8MFF4nKXNUFc/s1600/Macy+post+1+pic+1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-DRo_oomUqSv6fGfkqR14buICbgJKAet_CrooRo_sd8l2OhwwYr3E3KO1SqtakVAC8Zh2Q8OJUxehLoH_D62S-xssBA8tC05H36XQYZU3rOSLa-dr8H1ypuAz_QfS_Hm8MFF4nKXNUFc/s1600/Macy+post+1+pic+1.png" height="400" width="400" /></span></a></div>
<div class="MsoNormal" style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">I grew up in a small town
in Illinois and moved here last year to chase my dreams of becoming a
registered dietitian. I work as a health technician at the VA hospital in
Phoenix, discussing meal choices with our veterans. I love my job and my chosen
career due to the satisfaction that comes from helping and educating people.</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">I have always had a deep adoration and true passion for
food, nutrition, and wellness. It all came full circle when I was diagnosed
with a stomach disease three years ago. I can now only tolerate non-processed
whole foods, which is not necessarily a bad thing! I just remember my mom
saying to me “this happened for a reason, it will help you educate and
understand individuals that will seek your help as a dietitian”.<span style="mso-spacerun: yes;"> </span>Now, here I am doing just that. I am
thrilled to be chosen to assist Megan this year, soaking up all her inspiring
nutritional knowledge! I am also excited to share some of my favorite recipes
with you all. I love experimenting in the kitchen and letting my creativity and
curiosity get the best of me.</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;">Lentil Summer Salad</span></b></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></b></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 cup dry
green lentils </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">2 bay leaves</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tsp dried
thyme</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">¾ cup peeled
and diced carrots</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1/3 cup peeled and diced celery</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1/3 cup
diced red & yellow bell peppers</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">¼ cup diced
red onion</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1/3 cup
minced fresh flat leaf Italian parsley</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 clove
minced garlic</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 lemon zest
and juiced</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 T.
citrus olive oil (regular works too)</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Sprinkle of
salt, pepper, and red wine vinegar</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<o:p><b><span style="font-family: Trebuchet MS, sans-serif;">Instructions:</span></b></o:p></div>
<div class="MsoNormal">
<o:p><b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></o:p></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Cook lentils with the thyme and bay leaves for 15 minutes
then add to bowl of finely diced vegetables and serve at any desired
temperature (I think it is best refrigerated).</span></div>
<div class="MsoNormal">
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<span style="font-family: Trebuchet MS, sans-serif;">There’s nothing like a quick, easy,
refreshing, protein packed summer salad!</span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-Ru1oUjO7-1o0SWERANAfV7fQGhE9cHfNNlp0X3VSEV4H8akKTinnH6nlVaG5GiipifY-PqrwclEogheUYOB4VoxMDkgSr9O8eheN0ln4p4VzipejKLPFMYZmyt5rAkEH4nDinAqmN0w/s1600/Macy+post+1+pic+2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-Ru1oUjO7-1o0SWERANAfV7fQGhE9cHfNNlp0X3VSEV4H8akKTinnH6nlVaG5GiipifY-PqrwclEogheUYOB4VoxMDkgSr9O8eheN0ln4p4VzipejKLPFMYZmyt5rAkEH4nDinAqmN0w/s1600/Macy+post+1+pic+2.png" height="400" width="400" /></a></span></div>
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<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><i><br /></i></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Trebuchet MS, sans-serif;"><i>Enjoy!</i></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Trebuchet MS, sans-serif;"><i>Macy</i></span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5265860997917693840.post-36761600171535886782014-08-19T13:12:00.001-07:002014-08-19T13:12:49.588-07:00Island Shrimp Bowl {and new intern Kayla!}<span style="font-family: Trebuchet MS, sans-serif;">Meet Kayla.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpJZ8h4NFnPUAHrz-2Ygo3QrDpOTpuDRuVr_ilGapLfY8BgDyF1SCj_4HgbybvDWBvOAPytH91S3gdsZt3hgJ9bk1E1TV_6U0z0v8OUIS-htRDKETjQ7XYjSKcm09TvEIswGa_ix3xurY/s1600/Kayla+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhpJZ8h4NFnPUAHrz-2Ygo3QrDpOTpuDRuVr_ilGapLfY8BgDyF1SCj_4HgbybvDWBvOAPytH91S3gdsZt3hgJ9bk1E1TV_6U0z0v8OUIS-htRDKETjQ7XYjSKcm09TvEIswGa_ix3xurY/s1600/Kayla+1.jpg" height="400" width="400" /></span></a></div>
<div style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<span style="font-family: 'Trebuchet MS', sans-serif;">She's one of two interns we have this academic year at <a href="http://www.findyourtransition.com/">Nutrition Transitions</a>. You will meet our other intern, Macy, soon.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">I'm thrilled to have some extra hands around here. We are working on a big, exciting launch of a pediatric feeding business this fall in collaboration with a supremely talented occupational therapist. I have been engaged in some really fun, challenging projects, and I am loving the diversity in the work I am very lucky to have.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Anyway, back to Kayla and her delicious Island Shrimp Bowl. As you will see, she's a perfect addition to the Nutrition Transitions team. She loves real food, is sensitive to those with sensitivities, and likes to get creative in the kitchen!</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">*M*</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">-------------------</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">My name is Kayla, and I am excited to have the opportunity to assist Megan this year. I was born in Murfreesboro, Tennessee and am a southern girl with all my heart. At 22 years old, I am currently in my final year of pursuing my bachelor’s degree in Nutrition and Dietetics, set to graduate this upcoming Spring 2015. I am employed at Scottsdale Healthcare Shea as a Diet Representative. </span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">I have a wide scope of interests and experience, however within the past year I have been able to zero in on a focus. I have deep personal attachments to pursuit of alternative therapeutic diets, as I myself suffer from several food intolerances and allergies. Due to my restrictions, I took on the challenge of finding different methods and ingredients to prepare delicious meals for myself and those around me. Since I started my journey with my alternative nutrition, I have developed a true passion for sharing these discoveries with others and helping others become empowered in taking care of their health by taking control of what they put in their bodies. </span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUdOmAbHfD_CE41ciKem7GoNc7XkqE-Za-Z9YRVyR8Zp_86gMDLhTd4ZoHqbnerDZAXFuN9fXNBshT7y9d7bGdgA9t7wRUg6GIj3eP8Z8hP9EEh6ucVOSWvDxHmtOBgrgtFGCSbv60I_k/s1600/Kayla+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgUdOmAbHfD_CE41ciKem7GoNc7XkqE-Za-Z9YRVyR8Zp_86gMDLhTd4ZoHqbnerDZAXFuN9fXNBshT7y9d7bGdgA9t7wRUg6GIj3eP8Z8hP9EEh6ucVOSWvDxHmtOBgrgtFGCSbv60I_k/s1600/Kayla+2.jpg" height="400" width="300" /></span></a></div>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">While alternative nutrition has been a several year pursuit, it wasn’t until the past year when I </span><span style="font-family: 'Trebuchet MS', sans-serif;">discovered my intrigue for maternal and pediatric nutrition and health. Once again, I am so grateful for the opportunity to dive into all that Megan is about, and I am ready to learn everything she has to teach me!</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipdX9yBWPmWBdC1xM8VtRm7udrPulRyjJX9Od7yBnCfKbTEaaqOrRXFLNcT-vULyUhaFBoc6Jv6nMSfkKUh-5NtvTXg1aKU_WgHa19uD3t-bskv0ydJjnxU3vlg3nQjTUz8p3hPVnsBBc/s1600/Kayla+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipdX9yBWPmWBdC1xM8VtRm7udrPulRyjJX9Od7yBnCfKbTEaaqOrRXFLNcT-vULyUhaFBoc6Jv6nMSfkKUh-5NtvTXg1aKU_WgHa19uD3t-bskv0ydJjnxU3vlg3nQjTUz8p3hPVnsBBc/s1600/Kayla+3.jpg" height="400" width="296" /></span></a></div>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<b><span style="font-family: Trebuchet MS, sans-serif;">Island Shrimp Bowl</span></b><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Amidst the sweltering heat of Phoenix, one could do nothing
other than day dream of a cool, serene island beach somewhere NOT here. I
wasn’t able to book a getaway, but I was able to let my taste buds embark on an
island adventure. Meet the Island Shrimp Bowl: a perfect blend of sweet and
spicy, creamy and crunchy, bold and beautiful. Just look at the colors!</span></div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVzbHkeX37tB2pVzfcp836f_0bfU-DFpcwFETWngAUU5BnVbn-ySNG9ZW4ScNQnjSK3TfD0ZFG1gFOUakg8lbLDOPEDDcfLvOClC48BBOfdeWH94xHx8BvIpSjSqSyYFXr1gxpWGt1AXs/s1600/DSCN1483.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVzbHkeX37tB2pVzfcp836f_0bfU-DFpcwFETWngAUU5BnVbn-ySNG9ZW4ScNQnjSK3TfD0ZFG1gFOUakg8lbLDOPEDDcfLvOClC48BBOfdeWH94xHx8BvIpSjSqSyYFXr1gxpWGt1AXs/s1600/DSCN1483.JPG" height="300" width="400" /></span></a></div>
<br />
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Ready to dive in? </span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;">Island Shrimp Bowl</span></b></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Serves 2</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Prep Time:
20 Min</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Cook Time:
20 Min</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<i><span style="font-family: Trebuchet MS, sans-serif;">Inspired by
the Coconut Rice recipe from the book Color Me Vegan</span></i></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">½ cup brown
rice</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">¾ cup
coconut milk, full fat</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">½ cup water</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 tsp. coconut extract (optional…but recommended!)</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">2 T. olive
oil </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">½ yellow
bell pepper, julienned and then halved</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">½ red bell
pepper, julienned and then halved</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 zucchini
squash, julienned and then halved</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">½ cup
eggplant, julienned and then halved</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">8 oz frozen
shrimp, cooked, deveined and tails removed</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1-2 T. chili garlic sauce</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">2 mangos,
diced</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">1 avocado,
diced</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Optional to
garnish: </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">¼ cup green
onions</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">3-4 lime
wedges</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">¼ cup
cilantro</span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">First, get
the rice cooking. I used my rice cooker (set it and forget it!), but you can
definitely get it going on the stovetop. In the rice cooker, simply add the
rice, coconut milk, water and coconut extract to the magic pot. Push the red
button and RUN! Just kidding, just turn it on. And distract yourself with
preparing the rest of the dish… don’t just sit there and stare… you’ll annoy
the rice. </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">If you
choose to be a rebel and go with the stove, add the aforementioned ingredients
(rice, coconut milk, water and extract) to a sauce pan. Bring to a boil, then
cover and reduce heat to simmer for about 15-20 minutes until all the liquid is
absorbed. Fluff the rice, waft the coconut goodness into your nasal passages
and feel yourself floating away to the sandy shore. </span></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Wait come
back! You can keep the grass skirt on, just come make the rest of the dish.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="line-height: 115%;">Meanwhile, in a large sauté pan, heat the olive oil on medium-low heat
until it sizzles when you splash water in the pan. Add the peppers and sauté
for about 5-7 minutes. Add the zucchini and eggplant and sauté about 5 minutes
more. Add the shrimp and sauté until shrimp is warmed through—about 5 more
minutes. Finally, dollop in the chili garlic sauce for the final round of
sautéing: you guessed it, about 5 minutes. </span><!--EndFragment--></span></div>
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<!--StartFragment--><span style="line-height: 115%;"><span style="font-family: Trebuchet MS, sans-serif;">Now for the fun part: Lay a bed of rice on each
plate. Top with half the shrimp and veggie mixture.</span></span></div>
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<!--StartFragment-->
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0in;">
<span style="font-family: Trebuchet MS, sans-serif;">Sprinkle
with the diced mango and avocado, and add any of the optional garnishes mentioned.
I only used what I had on hand from my nearly naked struggling-student pantry,
but I thought green onions, cilantro and lime would have perfectly complimented
the dish!</span></div>
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<br /></div>
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<br />
<span style="font-family: Trebuchet MS, sans-serif;">Ok, go ahead and dip your toes in the sand. I can hear ya’ll saying: Jamaican me hungry mon!</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
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<br /></div>
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<span style="line-height: 16.866666793823242px;"><i><span style="font-family: Trebuchet MS, sans-serif;">Enjoy!</span></i></span></div>
<div class="separator" style="clear: both; text-align: left;">
<span style="line-height: 16.866666793823242px;"><i><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></i></span></div>
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<span style="line-height: 115%;"><i><span style="font-family: Trebuchet MS, sans-serif;">Kayla</span></i></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<i><span style="font-family: Trebuchet MS, sans-serif;">*M*</span></i><br />
<i><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></i>
<span style="font-family: Trebuchet MS, sans-serif;">-------------------</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">I have really been in a dessert mood lately. I have been
making <a href="http://nutritiontransitions.blogspot.com/2014/01/gf-peanut-butter-dark-chocolate-bars.html">Megan’s GF Peanut Butter Dark Chocolate Bars</a> on a regular basis and they
have been satisfying my sweet tooth! I decided to test out a new dessert/snack from <a href="http://www.gimmesomeoven.com/no-bake-energy-bites/">Gimme Some Oven</a> that incorporates sweet items such a chocolate but is also very nutritious. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">I have always liked chia seeds but never realized how good
they were for you until about a year ago. This ancient super-seed has more
omega-3 fatty acids than salmon, ounce for ounce.<span style="mso-spacerun: yes;"> </span>Omega-3 fatty acids build new cells and regulate various
processes of the body. Unfortunately, our bodies cannot make omega-3 fatty
acids, so we must consume them. When I find myself consuming high amounts of
essential fatty acids, I always see a difference in the growth of my hair and
nails. This is because they can aid in beautiful hair and nails. This seeds can
also contribute to heart health. In addition, chia seeds can help<a href="https://www.blogger.com/null" name="_GoBack"></a> curb your appetite and add fiber to your diet. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">You can have these as a snack between meals or even as a
dessert like I do! </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;">No Bake Energy Bites<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="mso-bidi-font-weight: bold;"><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:<o:p></o:p></span></span></i></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="mso-bidi-font-weight: bold;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></i></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">1 cup dry oatmeal (I used old-fashioned oats)</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">2/3 cup coconut flakes</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">½ cup peanut butter</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">½ cup ground flaxseed</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">½ cup chocolate chips or cacao nibs </span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">1/3 cup honey or maple syrup</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">1 tablespoon chia seeds</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">1 teaspoon vanilla extract</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="mso-bidi-font-weight: bold;"><span style="font-family: Trebuchet MS, sans-serif;">Instructions:<o:p></o:p></span></span></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-weight: bold;"><span style="font-family: Trebuchet MS, sans-serif;">Assemble
ingredients. <o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtNI1DBsXWZEtxzVEn5HFvVNhg7iZIyuQdEk0wRv_01JSnavbrPS-t04OpIJ-4EjuXUwBa0aBBKxie_XomcIenlgFHt6vRtp5mXV7op2XXuwPfbVIP1tY3vs_neLsZurWxpqUtpEtR4TE/s1600/Energy+Bites+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtNI1DBsXWZEtxzVEn5HFvVNhg7iZIyuQdEk0wRv_01JSnavbrPS-t04OpIJ-4EjuXUwBa0aBBKxie_XomcIenlgFHt6vRtp5mXV7op2XXuwPfbVIP1tY3vs_neLsZurWxpqUtpEtR4TE/s1600/Energy+Bites+2.JPG" height="300" width="400" /></span></a></div>
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<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Mix all ingredients together in a medium bowl until
thoroughly mixed. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioiXchmHyqFh3CV3hDrHfhmZHYQYA3d2Xov8lmVUptxYLe1UsoxdfPRQUaOjJaOT7pG87xDsDO_DH_Msh5uNdaduuyejoFkhL6SKYgUU6YaHqds4ijGRDYBrSTvW-Ow8gjdZMq1Ugi3Aw/s1600/Energy+Bites+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEioiXchmHyqFh3CV3hDrHfhmZHYQYA3d2Xov8lmVUptxYLe1UsoxdfPRQUaOjJaOT7pG87xDsDO_DH_Msh5uNdaduuyejoFkhL6SKYgUU6YaHqds4ijGRDYBrSTvW-Ow8gjdZMq1Ugi3Aw/s1600/Energy+Bites+1.JPG" height="400" width="300" /></a></span></div>
<br />
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Cover and let sit in fridge for approximately 30 minutes. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Then roll into balls and store in an airtight container and
keep refrigerated for up to a week.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
<o:p><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvqm3hc_bpwHAy4ZTAk4Drhr4s3FE0nIc125DWe_CXwxsU5fli5BiGIIhx4R3DOeyCUyuyHbVgsHhFBJWEL-d5TBe8Uq7jwLCedotboKzuoT-mDMFZMeDMapZX_wctGmLHEnjZnXOQVsU/s1600/Energy+Bites+3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvqm3hc_bpwHAy4ZTAk4Drhr4s3FE0nIc125DWe_CXwxsU5fli5BiGIIhx4R3DOeyCUyuyHbVgsHhFBJWEL-d5TBe8Uq7jwLCedotboKzuoT-mDMFZMeDMapZX_wctGmLHEnjZnXOQVsU/s1600/Energy+Bites+3.JPG" height="400" width="300" /></span></a></o:p></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Makes about 20-25 energy bites.</span></div>
<div class="MsoNormal">
<o:p><span style="font-family: Trebuchet MS, sans-serif;"> </span></o:p><i><o:p><span style="font-family: Trebuchet MS, sans-serif;"> </span></o:p></i></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Enjoy! </span></div>
<div class="MsoNormal">
<br /></div>
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<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="font-family: Trebuchet MS, sans-serif;">Kelsey</span></i></div>
Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-5265860997917693840.post-80907051676535208902014-03-25T17:55:00.000-07:002014-03-25T17:55:13.224-07:00All Hail Kale Salad
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<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">We are <i>back! </i>I just finished my first of two lactation educator course on my road to becoming an IBCLC (International Board Certified Lactation Consultant - basically a breastfeeding expert). I don't think I have been so busy in my life! Balancing teaching online for ASU, teaching Karve classes and prenatal nutrition classes, seeing clients, and making Milk Miracles cookies <i>plus</i> at least 12 hours of course work per week - <i>on top of being a "stay at home mom" - </i>makes me grateful that I survived the last few months!</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Intern Kelsey is almost no longer a student intern. Soon she will be a dietetic intern and will be on her on road toward being a registered dietitian. I am so proud of her! We find out what program she matches to in a few weeks, and I am confident that she will find the perfect spot for her!</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<i><span style="font-family: Trebuchet MS, sans-serif;">Megan</span></i></div>
<div class="MsoNormal">
<i><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></i></div>
<div class="MsoNormal">
<i><span style="font-family: Trebuchet MS, sans-serif;">********************</span></i></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<i><span style="font-family: Trebuchet MS, sans-serif;">From Kelsey:</span></i></div>
<div class="MsoNormal">
<i><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></i></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">I am very excited to be sharing with you this recipe I found
online from one of my favorite restaurants, Veggie Grill. Veggie Grill was a
new discovery by my family and me a few years ago when we were shopping at The
Grove in Los Angeles, California. Sadly, there are no locations in Arizona yet,
but we are hoping that this will change soon! This past December I was able to
go to San Diego and my family and I ate there three out of the four nights. The
restaurant is completed vegan and, like this salad, is appealing to almost
everyone. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Another reason I LOVE this salad is because it contains one
of my most favorite super foods, which is kale. Let me give you a little
background on how good kale is for you. It is low in calorie, high in fiber and
has zero fat. Kale is high in iron, Vitamin K, Vitamin C and calcium. In
addition, it is a great anti-inflammatory food, containing 10% of the RDA of omega-3
fatty acids. Omega-3 fatty acids can help fight arthritis, asthma and
autoimmune disorders. If that isn’t enough to make you want to try some kale,
let me just tell you that this salad contains the most amazing caramelized walnuts. Yep, I thought that might do the trick! Hope you all enjoy this nutritiously astounding
salad from <a href="http://detoxinista.com/2013/01/all-hail-kale-salad-copycat-recipe/">The Detoxinista’s blog page</a>. </span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;">All Hail Kale Salad</span></b></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAhjzA9UiMhisM-vwAkrzGJ2bcYznP1ytXNPJBXcLU35NkjC2ZJJxqZHYWAYJMBySCxn6qw5KNNlTTy_t17QH2NehyJDV9RSq6z5wZnA1oh_-_g9BzfKtfGE1zX0e44VtmeR-SxXsdDu8/s1600/photo+3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAhjzA9UiMhisM-vwAkrzGJ2bcYznP1ytXNPJBXcLU35NkjC2ZJJxqZHYWAYJMBySCxn6qw5KNNlTTy_t17QH2NehyJDV9RSq6z5wZnA1oh_-_g9BzfKtfGE1zX0e44VtmeR-SxXsdDu8/s1600/photo+3.JPG" height="300" width="400" /></span></a></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;">Maple Glazed Walnuts<o:p></o:p></span></b></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:</span></b></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="mso-bidi-font-weight: bold;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></i></div>
<div class="MsoNormal">
<span style="mso-bidi-font-weight: bold;"><span style="font-family: Trebuchet MS, sans-serif;">2 cups walnuts<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-weight: bold;"><span style="font-family: Trebuchet MS, sans-serif;">1/3 cup pure maple
syrup<o:p></o:p></span></span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-weight: bold;"><span style="font-family: Trebuchet MS, sans-serif;">1/8 teaspoon fine
sea salt<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-weight: bold;"><b><span style="font-family: Trebuchet MS, sans-serif;">Instructions:<o:p></o:p></span></b></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-weight: bold;"><span style="font-family: Trebuchet MS, sans-serif;">In a large skillet
over medium heat, combine the walnuts, maple syrup and salt.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal" style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTnyoaxgxxrZY4lMY0e8sdA7fkFx5mw3HxKDC-MRwyf9VzW-MCAF-PzgCMBlm1faRWU_2eBF8_15ZwCusgFz-4hT98zKqundfpnEC1SSvyefH7tc5sW5FQS3HP4OpMHZwJAFIZkBbUHDU/s1600/photo+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTnyoaxgxxrZY4lMY0e8sdA7fkFx5mw3HxKDC-MRwyf9VzW-MCAF-PzgCMBlm1faRWU_2eBF8_15ZwCusgFz-4hT98zKqundfpnEC1SSvyefH7tc5sW5FQS3HP4OpMHZwJAFIZkBbUHDU/s1600/photo+2.JPG" height="320" width="240" /></span></a></div>
<div class="MsoNormal">
<span style="mso-bidi-font-weight: bold;"><o:p><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></o:p></span></div>
<div class="MsoNormal" style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTTHXkhiMM7pPR1gcBvedGCrIruhya8IwE3UIQYNoRT5DfwWwOYPamkSekYObjp9s3X1_eS_0GIZO7_Q8MJSBnwU7RFX7Ho5_Tgb8prYchlVFOm0DU-WrAxHh3xNh_w0kikd6v7W9wQSY/s1600/photo+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTTHXkhiMM7pPR1gcBvedGCrIruhya8IwE3UIQYNoRT5DfwWwOYPamkSekYObjp9s3X1_eS_0GIZO7_Q8MJSBnwU7RFX7Ho5_Tgb8prYchlVFOm0DU-WrAxHh3xNh_w0kikd6v7W9wQSY/s1600/photo+1.JPG" height="400" width="300" /></span></a></div>
<div class="MsoNormal">
<span style="mso-bidi-font-weight: bold;"><o:p><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></o:p></span></div>
<div class="MsoNormal">
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<span style="mso-bidi-font-weight: bold;"><span style="font-family: Trebuchet MS, sans-serif;">Stir often, until
the walnuts are toasted and the maple syrup is caramelized, about 3-5 minutes.</span></span></div>
<div class="MsoNormal">
<span style="mso-bidi-font-weight: bold;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;">Papaya Ginger Dressing<o:p></o:p></span></b></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="mso-bidi-font-weight: bold;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></i></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><b>Ingredients:</b><i><o:p></o:p></i></span></div>
<div class="MsoNormal">
<i style="mso-bidi-font-style: normal;"><span style="mso-bidi-font-weight: bold;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></span></i></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">½ cup papaya chunks</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">¼ cup fresh lime juice</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">2 Tablespoons apple cider vinegar</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">2 Tablespoons extra virgin olive oil</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">¼ cup honey</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">¼ teaspoon fine sea salt</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">¼ cup water, or more to thin</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;">Instructions:</span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
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<span style="font-family: Trebuchet MS, sans-serif;">In a high-speed blender, combine all of the ingredients and
blend until completely smooth and silky.</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWgaU_7KiK1je1glTe_YSHZfaN8NR7AReq9ZoihAdnjGa1deb5qVkE2cW48Cgvvgt1N9MJYhLdDIfDcyJM49e1gZjgvEsAImFTWZ2vnKnBEo_N80bCzZKnLJRMPwJPhjWhcB6OzpGT_F4/s1600/photo+4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWgaU_7KiK1je1glTe_YSHZfaN8NR7AReq9ZoihAdnjGa1deb5qVkE2cW48Cgvvgt1N9MJYhLdDIfDcyJM49e1gZjgvEsAImFTWZ2vnKnBEo_N80bCzZKnLJRMPwJPhjWhcB6OzpGT_F4/s1600/photo+4.JPG" height="400" width="300" /></span></a></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLNA6W3ZJj7Dn2z3MEcxfzgWhDbhz1OEEBqNEEYX79ZJrCpAYQ9ymn2jj66vVvD_Ky9GOb4uvjLqiPchcFQ18UvhFervdMT-xVYP9GB1oambdtGvRTD9T-URKRjhqyi586ByL3IMLL04g/s1600/photo+5.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLNA6W3ZJj7Dn2z3MEcxfzgWhDbhz1OEEBqNEEYX79ZJrCpAYQ9ymn2jj66vVvD_Ky9GOb4uvjLqiPchcFQ18UvhFervdMT-xVYP9GB1oambdtGvRTD9T-URKRjhqyi586ByL3IMLL04g/s1600/photo+5.JPG" height="400" width="300" /></span></a></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Trebuchet MS, sans-serif;">Salad<o:p></o:p></span></b></div>
<div class="MsoNormal">
<b style="mso-bidi-font-weight: normal;"><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><b>Ingredients:</b><i><o:p></o:p></i></span></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">1 bunch curly green kale</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Mango Pineapple Salsa, from Trader Joe’s (or any salsa of
choice)</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Papaya Ginger Dressing</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Shredded cabbage</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Maple Glazed Walnuts</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-weight: bold;"><span style="font-family: Trebuchet MS, sans-serif;"><b>Instructions:</b><o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="mso-bidi-font-weight: bold;"><span style="font-family: Trebuchet MS, sans-serif;">In a medium bowl,
toss the shredded cabbage in a bit of the Papaya Ginger dressing, and coat
well. Set aside.<o:p></o:p></span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Scoop some of the Mango Pineapple Salsa or any salsa of your
choice onto the salad. </span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Top the kale leaves with a bit of the Ginger Papaya dressing, then use your hands to massage
the dressing well into the leaves. The kale will soften and wilt as you go!</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
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<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Transfer the massaged kale onto a serving plate; top with
marinated cabbage, salsa and the Maple Glazed Walnuts. Mmmmmmmmmmmm.</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal" style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCPjmG5xNqMz7Fipu8iKmBjypZ_x5c6zhcK7u9pmlA5ZOMhO6oEq6av9D0noFWr42U1c_TQBrBMH76uN1sTN3_Q3peTI1d_0Z5_x2Wib0v28QgPs6QyxYHEoQHxoVAIrbj7GQmo7BuCGo/s1600/photo+(14).JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCPjmG5xNqMz7Fipu8iKmBjypZ_x5c6zhcK7u9pmlA5ZOMhO6oEq6av9D0noFWr42U1c_TQBrBMH76uN1sTN3_Q3peTI1d_0Z5_x2Wib0v28QgPs6QyxYHEoQHxoVAIrbj7GQmo7BuCGo/s1600/photo+(14).JPG" height="300" width="400" /></span></a></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Enjoy!</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<i><span style="font-family: Trebuchet MS, sans-serif;">Kelsey</span></i></div>
<div class="MsoNormal" style="text-align: right;">
<br /></div>
<!--EndFragment-->Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5265860997917693840.post-74609545629530174272014-01-12T20:21:00.001-08:002014-01-12T20:22:13.057-08:00GF Peanut Butter Dark Chocolate Bars - Revamped<span style="font-family: Trebuchet MS, sans-serif;">My all-time favorite baked good is this delicious <a href="http://nutritiontransitions.blogspot.com/2010/12/peanut-butter-m-cookies-gluten-free.html">gluten-free peanut butter chocolate chip cookie</a>. It can be made with different types of mix-ins (including dark chocolate, peanuts, or dye-free chocolate candies - instead of M&Ms) <a href="http://nutritiontransitions.blogspot.com/2011/09/gluten-free-peanut-butter-chocolate.html">stuffed with peanut butter cups</a>, or can be made into bars by pressing into a baking dish. I like them because they're simple (everything is in increments of "2") and I always have the ingredients on hand, but they always contained regular ol' brown sugar.</span><br />
<br />
<span style="font-family: Trebuchet MS, sans-serif;">Until now.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Enter coconut sugar. </span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<br />
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPJZK0x0H1ixCFekPKKAkwB1Kz3LLIp1VFss50ki6TlBYYFc6Zw2N1lcu1ybxBF91kcyR3RV3hvNNYfkj-KdxwNJohGq8Nd25XoM4hJL0kaOIEhKephEurwkKkU9hcWmYlj9o0RytA83k/s1600/IMG_4846.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPJZK0x0H1ixCFekPKKAkwB1Kz3LLIp1VFss50ki6TlBYYFc6Zw2N1lcu1ybxBF91kcyR3RV3hvNNYfkj-KdxwNJohGq8Nd25XoM4hJL0kaOIEhKephEurwkKkU9hcWmYlj9o0RytA83k/s1600/IMG_4846.jpg" height="400" width="300" /></span></a></div>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<br />
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq-94xvgB1sAtBdH2i1K0FPFPYNpyXc5-6ijUOwcYO1_KbASg3h6hixFan7cVpbgAWJ0RuJOPjfP-xV7pjmE88jUD2LBS2kHx1rUmO8Emefeg14wImd2MWbNNO8lJvJnCfI632EEV4LdI/s1600/IMG_4845.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjq-94xvgB1sAtBdH2i1K0FPFPYNpyXc5-6ijUOwcYO1_KbASg3h6hixFan7cVpbgAWJ0RuJOPjfP-xV7pjmE88jUD2LBS2kHx1rUmO8Emefeg14wImd2MWbNNO8lJvJnCfI632EEV4LdI/s1600/IMG_4845.jpg" height="400" width="300" /></span></a></div>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Coconut sugar is made from the sap of the coconut plant. It is less processed than brown sugar, has more nutrients, and may have a lower glycemic index. Should we be putting coconut sugar on everything? No. But it's better than brown sugar, and since this is my favorite dessert I'm thrilled to have a slightly healthier alternative that works just as well.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">My Karve FUEL Challengers went nutso about this treat on Saturday as we practiced eating mindfully and intentionally. I am ever so happy to indulge their chocolate and peanut butter combo craving.</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<b><span style="font-family: Trebuchet MS, sans-serif;">Peanut Butter Dark Chocolate Bars</span></b><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;"><i>Ingredients</i>:</span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">2 cups smooth peanut butter</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">2 cups coconut sugar</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">2 eggs</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">2 tsp. baking soda</span><br />
<span style="font-family: Trebuchet MS, sans-serif;">1 1/2 - 2 cups dark chocolate chips or chocolate chunks - try Enjoy Life brand </span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<i><span style="font-family: Trebuchet MS, sans-serif;">Instructions:</span></i><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Cream peanut butter, coconut sugar, eggs and baking soda until smooth. Stir in chocolate. </span><br />
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<br />
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhthzXSEdhxymwGfY75D0Wxmq8tOZHGx831rMw7-CWqq73_XcKc7Tfd7OEZp6A7R6hEXBOwaNWYLhr5qT3k6R_Sda83n6s4Vy9sIGOqmf8RCnzEbQlZTaVWmCPHSBCvVozQDPkGDlK-VDA/s1600/IMG_4847.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhthzXSEdhxymwGfY75D0Wxmq8tOZHGx831rMw7-CWqq73_XcKc7Tfd7OEZp6A7R6hEXBOwaNWYLhr5qT3k6R_Sda83n6s4Vy9sIGOqmf8RCnzEbQlZTaVWmCPHSBCvVozQDPkGDlK-VDA/s1600/IMG_4847.jpg" height="400" width="300" /></span></a></div>
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<span style="font-family: Trebuchet MS, sans-serif;">Press into an 8x8 baking dish and bake at 350 degrees for ~30-35 minutes or until slightly browned.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJVLdcc_KpPy8g8e5eAotebsYBnEsEDDdi90bsUHFd3SdG2RBEYBmRybLKz3vqnBwlT_XCtjBYDP9rQ5-atnZqR7f0jTfJFL2_-3U3FRonM9_BC_5i5ZZnE1eeazkCbuML2zARDAtYjwU/s1600/IMG_4848.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJVLdcc_KpPy8g8e5eAotebsYBnEsEDDdi90bsUHFd3SdG2RBEYBmRybLKz3vqnBwlT_XCtjBYDP9rQ5-atnZqR7f0jTfJFL2_-3U3FRonM9_BC_5i5ZZnE1eeazkCbuML2zARDAtYjwU/s1600/IMG_4848.jpg" height="400" width="300" /></span></a></div>
<div style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div style="text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0CWnHVS56vTfGTlVBhp1P61HyQSOuFp2EVxQn3l_gjtKtVmTDqc7fhbune8sP0b6Oqa5R4T2pE9go1BfWPRg5SPhHKVNcdqGLD6MWKgWRSPqNbc8rdpcGVpHuLqwqwrE01_Xz67_7s8k/s1600/IMG_4849.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg0CWnHVS56vTfGTlVBhp1P61HyQSOuFp2EVxQn3l_gjtKtVmTDqc7fhbune8sP0b6Oqa5R4T2pE9go1BfWPRg5SPhHKVNcdqGLD6MWKgWRSPqNbc8rdpcGVpHuLqwqwrE01_Xz67_7s8k/s1600/IMG_4849.jpg" height="400" width="300" /></span></a></div>
<div style="text-align: center;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: Trebuchet MS, sans-serif;">So. Good.</span></div>
<div style="text-align: left;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: Trebuchet MS, sans-serif;">Enjoy!</span></div>
<div style="text-align: left;">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div style="text-align: left;">
<span style="font-family: Trebuchet MS, sans-serif;">*M*</span></div>
Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-5265860997917693840.post-80474400271745730812013-12-31T13:54:00.001-08:002013-12-31T13:54:27.162-08:00Chocolate Gogi Sea Salt Drops
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<i><span style="font-family: Trebuchet MS, sans-serif;">What a year! I can't believe 2013 is almost over. It has been the most wonderful and eye-opening year for us here at Nutrition Transitions, yet we look forward to the change and renewal that 2014 will bring. May you find peace in your thoughts about food and yourself in 2014.</span></i></div>
<div class="MsoNormal">
<i><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></i></div>
<div class="MsoNormal">
<i><span style="font-family: Trebuchet MS, sans-serif;">*M*</span></i></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<i><span style="font-family: Trebuchet MS, sans-serif;">******From Intern Kelsey******</span></i></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">I am very excited to be sharing with you one of the best
tasting cookies I have ever tried! The holidays always sneak up on
me. I usually make a bunch of different types of homemade cookies for
Christmas, but this year I was extremely busy preparing for the GRE
and getting my registered dietitian internship applications ready. Luckily, I
found <a href="http://foodbabe.com/2011/12/22/cookie-swap-chocolate-goji-sea-salt-drops/">these cookies on FoodBabe</a>. I am a big fan of goji berries. They are not
only packed with powerful antioxidants and vitamin A, they also taste very
good! By mixing them with chocolate, this just doubles the amazingness of these
berries! Also, this recipe only needs<a href="" name="_GoBack"></a> four ingredients
and are very easy to make. Even though I wasn't able to make all my
homemade cookies this year, my family was disappointed with these! </span></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;"><br /></span></b></div>
<div class="MsoNormal">
<b><span style="font-family: Trebuchet MS, sans-serif;">Chocolate Goji Sea Salt Drops<o:p></o:p></span></b></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:<o:p></o:p></span></i></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">2 bags or 20 ounces of chocolate chips</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">4-6 ounces of goji berries</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">8 ounces of almonds chopped in half</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">¼ teaspoon sea salt plus additional for sprinkling</span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<i><span style="font-family: Trebuchet MS, sans-serif;">Instructions:<o:p></o:p></span></i></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Assemble
ingredients. <o:p></o:p></span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Fill a small pot with ¼ water and heat to simmer.</span></div>
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<br /></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Place a large bowl on top of the pot. This will create a
double boiler.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Fill bowl with chocolate chips and slowly melt.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Once all chocolate is melted, stir in sea salt, goji berries
and almonds.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Use a tablespoon to drop mixture onto wax paper.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Top each drop with a small sprinkle of sea salt.</span></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;"><br /></span></div>
<div class="separator" style="clear: both; text-align: center;">
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<span style="font-family: Trebuchet MS, sans-serif;">Refrigerate and allow the chocolate to cool.</span></div>
<div class="MsoNormal" style="text-align: center;">
<br /></div>
<div class="MsoNormal">
<span style="font-family: Trebuchet MS, sans-serif;">Enjoy! </span></div>
<div class="MsoNormal">
<br /></div>
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<i style="mso-bidi-font-style: normal;"><span style="font-family: Trebuchet MS, sans-serif;">Kelsey</span></i></div>
<!--EndFragment-->Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5265860997917693840.post-26406205981068348352013-10-29T16:59:00.002-07:002013-10-29T16:59:22.483-07:00Healthy Halloween Bark<span style="font-family: "Trebuchet MS",sans-serif;">Halloween kicks off the best time of year - the holiday season! Regular ol' candy never makes me feel good, but I look forward to trying this healthier option without all the strange additives. Let us know what you think if you try it!</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif;">*M*</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif;">************</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif;"><i>From Kelsey:</i></span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><i> </i><br />We are ending the October series
with an easy and fun Halloween treat! <span style="mso-spacerun: yes;"> </span>Halloween has always been one of my favorite holidays not
only because you get loads of candy, but also because you get to come up with fun
creative recipes to make. Also, you get to carve pumpkins! </span><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvag0bjZF9zH9cuF8BRV5rqtDkFxDe2M5oTEvCgOUygKRbsu9uQdKjrQoNYwyIAXGtO9H-86KyMQ1WfalG_ziRbIn2XeVLA090XTh6aa7dhMnhIfGdhFSU4vUhQK5l4_fO55remeiwOA0/s1600/photo+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjvag0bjZF9zH9cuF8BRV5rqtDkFxDe2M5oTEvCgOUygKRbsu9uQdKjrQoNYwyIAXGtO9H-86KyMQ1WfalG_ziRbIn2XeVLA090XTh6aa7dhMnhIfGdhFSU4vUhQK5l4_fO55remeiwOA0/s400/photo+1.JPG" width="300" /></a></span></div>
<span style="font-family: "Trebuchet MS",sans-serif;"> </span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">This Healthy
Halloween Bark is extremely easy to make, only taking about five minutes with only
contains six ingredients. This is amazing compared to other regular
candies/desserts that are packed with countless ingredients. <span style="mso-spacerun: yes;"> </span>It is perfect for those of you wanting a
healthy alternative to the artificial and chemical-packed candy.<span style="mso-spacerun: yes;"> </span>The Sunspire chocolate pieces used in
this recipe look exactly like Reese’s Pieces but contain no artificial coloring
or GMO’s. Their natural coloring makes them the perfect item to use when
creating a dessert for Halloween or Thanksgiving. I encountered this exceptional
dessert from <a href="http://foodbabe.com/2013/10/15/how-to-make-a-healthy-halloween-dinner-dessert/">Food Babe’s</a> blog.<span style="mso-spacerun: yes;"> </span></span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><i><style> </style></i></span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "Trebuchet MS",sans-serif;"><i><style>We </style></i></span></div>
<div class="MsoNormal" style="text-indent: .5in;">
<span style="font-family: "Trebuchet MS",sans-serif;"><br /><span style="mso-spacerun: yes;"></span></span></div>
<span style="font-family: "Trebuchet MS",sans-serif;">Hopefully this dessert will be a
hit in your house so that you can stay away from the processed ones. I hope
everyone has a great Halloween!!
</span><div class="MsoNormal">
<br /></div>
<span style="font-family: "Trebuchet MS",sans-serif;">
</span><div class="MsoNormal">
<span style="font-family: "Trebuchet MS",sans-serif;"><b>Healthy Halloween Bark</b></span></div>
<span style="font-family: "Trebuchet MS",sans-serif;">
</span><div class="MsoNormal">
<br /></div>
<span style="font-family: "Trebuchet MS",sans-serif;">
</span><div class="MsoNormal">
<span style="font-family: "Trebuchet MS",sans-serif;"><i style="mso-bidi-font-style: normal;"><span style="mso-bidi-font-weight: bold;">Ingredients:</span></i></span></div>
<span style="font-family: "Trebuchet MS",sans-serif;">
</span><div class="MsoNormal">
<span style="font-family: "Trebuchet MS",sans-serif;">1 cup almond butter<span style="mso-no-proof: yes;"><img height="3" src="file://localhost/Users/meganmcnamee/Library/Caches/TemporaryItems/msoclip/0/clip_image002.png" width="3" /></span> (can sub other nut or seed butters)</span></div>
<span style="font-family: "Trebuchet MS",sans-serif;">
</span><div class="MsoNormal">
<span style="font-family: "Trebuchet MS",sans-serif;">3 T. coconut oil</span></div>
<span style="font-family: "Trebuchet MS",sans-serif;">
</span><div class="MsoNormal">
<span style="font-family: "Trebuchet MS",sans-serif;">1 tsp. vanilla extract</span></div>
<span style="font-family: "Trebuchet MS",sans-serif;">
</span><div class="MsoNormal">
<span style="font-family: "Trebuchet MS",sans-serif;">1/2 tsp. salt </span></div>
<span style="font-family: "Trebuchet MS",sans-serif;">
</span><div class="MsoNormal">
<span style="font-family: "Trebuchet MS",sans-serif;">1½ T. maple syrup </span></div>
<span style="font-family: "Trebuchet MS",sans-serif;">
</span><div class="MsoNormal">
<span style="font-family: "Trebuchet MS",sans-serif;">1/4 cup Sunspire sun drops chocolate pieces </span></div>
<span style="font-family: "Trebuchet MS",sans-serif;">
</span><div class="MsoNormal">
<br /></div>
<span style="font-family: "Trebuchet MS",sans-serif;">
</span><div class="MsoNormal">
<span style="font-family: "Trebuchet MS",sans-serif;"><i style="mso-bidi-font-style: normal;"><span style="mso-bidi-font-weight: bold;">Instructions:</span></i></span></div>
<span style="font-family: "Trebuchet MS",sans-serif;">
</span><div class="MsoNormal">
<br /></div>
<span style="font-family: "Trebuchet MS",sans-serif;">
</span><div class="MsoNormal">
<span style="font-family: "Trebuchet MS",sans-serif;"><span style="mso-bidi-font-weight: bold;">Assemble
ingredients. </span></span></div>
<span style="font-family: "Trebuchet MS",sans-serif;">
</span><div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivI1epK1Kdf8T2eZpaqjSlEmUSi1hLp385jB2No2olROtw2xfTmk2HdTPKzD0qNkmDC8eJoPSIvmpitNYpR_tWq01KpaEXN6acsAGdxEqtK-2KnswndfIrtb9vDdebOTnfjWqdljd-0ck/s1600/photo+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivI1epK1Kdf8T2eZpaqjSlEmUSi1hLp385jB2No2olROtw2xfTmk2HdTPKzD0qNkmDC8eJoPSIvmpitNYpR_tWq01KpaEXN6acsAGdxEqtK-2KnswndfIrtb9vDdebOTnfjWqdljd-0ck/s400/photo+2.JPG" width="400" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">Combine almond butter, coconut oil, salt, vanilla and maple
syrup and stir well.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio3euGQiWaq_EmJKuUVbFlKAEGih6Y9uLCcOhiFGW9uaB4BNkFSyVANkhEk1mRSRZVMwZ39E2qAuZtHbIpyv1ydfzTHO0gg3S7A69iUOjYNJOpTcrjDsUuLoL9B2sV9njNw6YbpkaiBlM/s1600/photo+3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio3euGQiWaq_EmJKuUVbFlKAEGih6Y9uLCcOhiFGW9uaB4BNkFSyVANkhEk1mRSRZVMwZ39E2qAuZtHbIpyv1ydfzTHO0gg3S7A69iUOjYNJOpTcrjDsUuLoL9B2sV9njNw6YbpkaiBlM/s400/photo+3.JPG" width="300" /></a></span></div>
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<br /></div>
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-</style></div>
<div class="MsoNormal">
<style> </style><span style="font-family: "Trebuchet MS",sans-serif;">Line an 8 x 8 pan with parchment paper and place the mixture
in it.</span></div>
<div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBj9mHKLIrWDvRqC8UZcFkLNqaz37l9I6w7OqKMuPqmHfVvNlautCIsOnTsKzKTmgrGTZ_VDyKof-HktsEQjjonPRLEffUiFxaXwE09eydYMnszpPTfoc0iiIXFbz_aZSal3niU3YnR5s/s1600/photo+4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBj9mHKLIrWDvRqC8UZcFkLNqaz37l9I6w7OqKMuPqmHfVvNlautCIsOnTsKzKTmgrGTZ_VDyKof-HktsEQjjonPRLEffUiFxaXwE09eydYMnszpPTfoc0iiIXFbz_aZSal3niU3YnR5s/s400/photo+4.JPG" width="300" /></a></span></div>
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<br /></div>
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<div class="MsoNormal">
<span style="font-family: "Trebuchet MS",sans-serif;">Top <span style="mso-no-proof: yes;">with the Sunspire
chocolate pieces. </span></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Trebuchet MS",sans-serif;"><span style="mso-no-proof: yes;"></span></span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLuXmKw4H8SCQkfkAczgFEyk9vbQIFQy0_GUHGh_4x1IStgZLcyyFzRogfGqu-G3JmKLmTCbw2mZz9T3PV0GtlSv4EIUm9QsdQaPybVoq4bqWocarhdf3JlFrfI_grFyyYAEgRxFuz56c/s1600/photo+5.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLuXmKw4H8SCQkfkAczgFEyk9vbQIFQy0_GUHGh_4x1IStgZLcyyFzRogfGqu-G3JmKLmTCbw2mZz9T3PV0GtlSv4EIUm9QsdQaPybVoq4bqWocarhdf3JlFrfI_grFyyYAEgRxFuz56c/s400/photo+5.JPG" width="300" /></a></div>
<br />
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<div class="MsoNormal">
<span style="font-family: "Trebuchet MS",sans-serif;">Place in freezer for at least 3 hours or overnight.</span></div>
<span style="font-family: "Trebuchet MS",sans-serif;">
</span><div class="MsoNormal">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIaNu0LfaOkyMyoOzWYblBNx8nM1HRWnAllLPRtOkZG8eDYUm1XDicrsEL4t770za-5e_x0M5hF7Rz1Lsa1QjDcdfA-ISObjjJR6UHASww_pXyedLMDtvI0K1ky36aMTt_s3lMUluYoLM/s1600/photo+6.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIaNu0LfaOkyMyoOzWYblBNx8nM1HRWnAllLPRtOkZG8eDYUm1XDicrsEL4t770za-5e_x0M5hF7Rz1Lsa1QjDcdfA-ISObjjJR6UHASww_pXyedLMDtvI0K1ky36aMTt_s3lMUluYoLM/s400/photo+6.JPG" width="300" /></a></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
<span style="font-family: "Trebuchet MS",sans-serif;"><span style="mso-no-proof: yes;"><br /></span></span></div>
<span style="font-family: "Trebuchet MS",sans-serif;">
</span><div class="MsoNormal">
<span style="font-family: "Trebuchet MS",sans-serif;">Enjoy!</span></div>
<div class="MsoNormal">
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<span style="font-family: "Trebuchet MS",sans-serif;"><i>Kelsey </i></span></div>
<i> </i>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-5265860997917693840.post-43669566360800881712013-10-22T12:22:00.003-07:002013-10-22T12:23:22.562-07:00October Pumpkin Series: Paleo Pumpkin Bread<span style="font-family: Trebuchet MS, sans-serif;">Pumpkin bread - gluten-free, Paleo, and vegan (depending on what you consider honey). Looks delicious! </span><br />
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<i><span style="font-family: Trebuchet MS, sans-serif;">From Kelsey:</span></i><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="text-indent: 0.5in;">I am so excited to share with you all one of my favorite pumpkin
bread recipes. I am always interested in trying different Paleo recipes because
this type of diet is fascinaing to me. I have never fully been Paleo, but
I have been gluten free for a month having tried it during a previous
internship I had</span><a href="http://www.blogger.com/blogger.g?blogID=5265860997917693840" name="_GoBack" style="text-indent: 0.5in;"></a><span style="text-indent: 0.5in;">, and I definitely benefited from it physically.
I had more energy, my skin was clearer and my overall health was better. Since going gluten free, I have basically white and wheat flour from my diet.
Instead, I choose flours such as almond, coconut and oat. It is fun
experimenting with all the different options out there so I encourage everyone
to try it!</span></span><br />
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<span style="font-family: Trebuchet MS, sans-serif;"><span style="mso-tab-count: 1;"> </span>While perusing through Facebook, I came across
this amazing recipe from <a href="http://www.megsvegucation.com/#!bestpaleopumpkinbread/cxj4">Megsvegucation</a>. This recipe instantly caught my
attention with the fact that it was gluten free, dairy free, refined sugar free
and Paleo. It also states that it is mostly vegan. I knew that this was
something I had to try. I made it and everyone loved it. It makes me extremely
happy when I can make healthier options for my family to enjoy. The fact that
it is pumpkin is an added bonus! I plan on making as many pumpkin recipes as I
can this season.<o:p></o:p></span></div>
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<span style="mso-bidi-font-weight: bold;"><span style="font-family: Trebuchet MS, sans-serif;">Hope everyone enjoys
this marvelous pumpkin bread as much as I did!<o:p></o:p></span></span></div>
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<b><span style="font-family: Trebuchet MS, sans-serif;">Paleo Pumpkin Bread<o:p></o:p></span></b></div>
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<i style="mso-bidi-font-style: normal;"><span style="mso-bidi-font-weight: bold;"><span style="font-family: Trebuchet MS, sans-serif;">Ingredients:<o:p></o:p></span></span></i></div>
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<span style="font-family: Trebuchet MS, sans-serif;">2/3 cup coconut flour</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">1/2 teaspoon salt</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">1/2 teaspoon baking soda</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">1 teaspoon cinnamon</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">1 teaspoon pumpkin pie spice (or ginger, nutmeg, etc. will
also do)</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">1/2 cup pumpkin puree or canned pumpkin</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">2-3 small very ripened bananas</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">1/4 cup honey</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">1 teaspoon vanilla extract</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">½ cup almond milk</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">1/2 cup nuts or raisins (optional, I sprinkled some walnuts on
top)</span></div>
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<i style="mso-bidi-font-style: normal;"><span style="mso-bidi-font-weight: bold;"><span style="font-family: Trebuchet MS, sans-serif;">Instructions:<o:p></o:p></span></span></i></div>
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<span style="mso-bidi-font-weight: bold;"><span style="font-family: Trebuchet MS, sans-serif;">Assemble
ingredients. <o:p></o:p></span></span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUoYOa7NQE4sj04JwI3ZhZrrwJxTpq8q-uJYnOZUpVRhfxuOhxWOk_BV_7i4d9zGTIWUjgP6q5MKGGNG079oGtcA1jtp0_kZ96yZfq0XL0EjMfheJozA-Fc26T8uxoOlz4VPqrSYK7omY/s1600/photo+7.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUoYOa7NQE4sj04JwI3ZhZrrwJxTpq8q-uJYnOZUpVRhfxuOhxWOk_BV_7i4d9zGTIWUjgP6q5MKGGNG079oGtcA1jtp0_kZ96yZfq0XL0EjMfheJozA-Fc26T8uxoOlz4VPqrSYK7omY/s400/photo+7.JPG" width="400" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Preheat oven to 350 degrees.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Combine dry ingredient (coconut flour, salt, baking soda, cinnamon, pumpkin pie spice).</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnaomcCvFc3uQ-JCrg_f8-6rl_A96CKdTAaD0xF0wainpV_l59eRXMAnuwMIVYn3dgETsJFxFaU8uaR0bQZz8Q-eOggs-IyMz3lK1qnWko3vvhcM1DDFLj3F-wmqJ3GeUR8RbvLWaAJTo/s1600/photo+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjnaomcCvFc3uQ-JCrg_f8-6rl_A96CKdTAaD0xF0wainpV_l59eRXMAnuwMIVYn3dgETsJFxFaU8uaR0bQZz8Q-eOggs-IyMz3lK1qnWko3vvhcM1DDFLj3F-wmqJ3GeUR8RbvLWaAJTo/s400/photo+1.JPG" width="300" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Combine wet ingredients in a separate bowl (pumpkin, bananas, honey, vanilla, almond milk) and mix until smooth.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQQGsJAVBMCge6Ke8PQfhhceFY2D5gkgmMVhHOG9WaaREqX8grtvDekyHIdHqWN_3iS4jTIwdi-cZaz_A9zE7fKvg79-TB3dr7sLU6-vo2izKjf7yRDEFN6EIMDUEO0Rd3XGiXhugd-Kg/s1600/photo+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQQGsJAVBMCge6Ke8PQfhhceFY2D5gkgmMVhHOG9WaaREqX8grtvDekyHIdHqWN_3iS4jTIwdi-cZaz_A9zE7fKvg79-TB3dr7sLU6-vo2izKjf7yRDEFN6EIMDUEO0Rd3XGiXhugd-Kg/s400/photo+2.JPG" width="300" /></span></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyUcxrMuTrtvPQzOZ1Fu6fGBOFgqAeASKBFjp3xeMlHMhCJocJ4u-dbY4PP3WDI6uuoC7raLf7PobNEQEK975gEuQKCc9ajb-YiOCksP4Gszak9crb4xSsqulgW17RDCR1IE4ab2tv7cI/s1600/photo+3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiyUcxrMuTrtvPQzOZ1Fu6fGBOFgqAeASKBFjp3xeMlHMhCJocJ4u-dbY4PP3WDI6uuoC7raLf7PobNEQEK975gEuQKCc9ajb-YiOCksP4Gszak9crb4xSsqulgW17RDCR1IE4ab2tv7cI/s400/photo+3.JPG" width="300" /></span></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhirAeqsvM_t3D-g8VfA9HhLPy6Rl0xz1LP5I_yYhyphenhyphenrH0Ll9sp-H0HH1Sx5-pRXBcuobZFxFd57Py9xPTvwe1CnzrkrCzHdzkYZVRkVCgKmMr7VJonEpxpCz_5_Rv1Jdab0Xtkt0ZzTeNw/s1600/photo+4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhirAeqsvM_t3D-g8VfA9HhLPy6Rl0xz1LP5I_yYhyphenhyphenrH0Ll9sp-H0HH1Sx5-pRXBcuobZFxFd57Py9xPTvwe1CnzrkrCzHdzkYZVRkVCgKmMr7VJonEpxpCz_5_Rv1Jdab0Xtkt0ZzTeNw/s400/photo+4.JPG" width="300" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Add dry ingredients to wet ingredients and mix well.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMlOA_2JWkl224_pz5zuWOE55a9wRCAL9CXDE9-ZkcLF2-9NN4382f2YnvZ57mt8FB835eua6VTLV3spT-2kxKTAu3fmUqlgL2cLLnbRD-VrVAbjnMzPRDhhr-QuSzDcZdeHpywo5g9r8/s1600/photo+5.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMlOA_2JWkl224_pz5zuWOE55a9wRCAL9CXDE9-ZkcLF2-9NN4382f2YnvZ57mt8FB835eua6VTLV3spT-2kxKTAu3fmUqlgL2cLLnbRD-VrVAbjnMzPRDhhr-QuSzDcZdeHpywo5g9r8/s400/photo+5.JPG" width="300" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Spray pan with coconut oil or line with parchment paper.</span></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Pour bread into bread pan and sprinkle walnuts (if desired) on top.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKOHePfMj5XBtzomz_BTmNoCXB7tv6pCt-v_xrHg1QPB1p3nCmbqu21OmIjHK9i20QKNNeTGUNXQGt-Oq7euEyJS0JeuzgA79vNA7V9aH-BjDfkp9w3RSwv-7b1jSdgI-zTntghPVA0eI/s1600/photo+6.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKOHePfMj5XBtzomz_BTmNoCXB7tv6pCt-v_xrHg1QPB1p3nCmbqu21OmIjHK9i20QKNNeTGUNXQGt-Oq7euEyJS0JeuzgA79vNA7V9aH-BjDfkp9w3RSwv-7b1jSdgI-zTntghPVA0eI/s400/photo+6.JPG" width="300" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Cook bread 45 minutes (mine took approximately 35 minutes).</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid3HOIHgj8VHhYCIVuj_psFrDjrBbHjRWsOL07vTAPv9fFodgTqOsi6IMeiu9fzY854rN5seRFh-cAzaMzKvsDp-hxvOPmS_ijf-mDNwno-8DTxRiteK9Qq_6c0jSd-NWEkbvqBrQi_wU/s1600/photo+8.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Trebuchet MS, sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEid3HOIHgj8VHhYCIVuj_psFrDjrBbHjRWsOL07vTAPv9fFodgTqOsi6IMeiu9fzY854rN5seRFh-cAzaMzKvsDp-hxvOPmS_ijf-mDNwno-8DTxRiteK9Qq_6c0jSd-NWEkbvqBrQi_wU/s400/photo+8.JPG" width="300" /></span></a></div>
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<span style="font-family: Trebuchet MS, sans-serif;">Enjoy!</span></div>
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<i><span style="font-family: Trebuchet MS, sans-serif;">Kelsey</span></i></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5265860997917693840.post-79286668106372836522013-10-15T19:58:00.001-07:002013-10-15T19:58:55.781-07:00October Pumpkin Series: Pumpkin Chili
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<span style="font-family: "Trebuchet MS",sans-serif;">Intern Kelsey's second pumpkin post - yum, chili! I bet this would be awesome with some homemade <a href="http://chocolatecoveredkatie.com/2012/01/18/totally-addictive-cornbread/">healthy cornbread</a>...</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">*M*</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><i>From Kelsey:</i></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">This time of the year is my absolute favorite. The weather
is cooling down, Halloween is in a few weeks and then it will be my favorite
holiday of the year, Thanksgiving. I might be a little more excited for
Thanksgiving this year due to my birthday being the day after! I cannot even
remember the last time I had my birthday off.<span style="mso-spacerun: yes;"> </span>I almost always have an exam, school or work on my birthday
so I’m looking forward to relaxing and maybe traveling somewhere this year. </span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">So, if you haven’t been able to tell from my previous post,
I am pretty much obsessed with pumpkin. My obsession, however, has only led me
to try pastry/dessert pumpkin items such as pies, cookies, puddings, frozen
yogurt, etc. When Megan gave me the idea of doing a savory pumpkin item, I was
unsure of what I would pick. She was then kind enough to send me some ideas,
one of them being this AMAZING pumpkin chili from the blog <a href="http://wellnessmama.com/7154/pumpkin-chili/">Wellness Mama</a>. As my
mom would say, amazing does not even begin to describe it. The flavors are
incredible and the pumpkin aroma instantly fills the house. I tweaked the
recipe a little bit, adding some organic great northern beans to it. Adding
beans, along with the pumpkin puree, will give you a good amount of fiber,
which then means this recipe will keep you full for awhile. The only downside was
that I could not eat any of my pumpkin no bake cookies I had made earlier in
the day or the pumpkin bread I had also made (will be on blog next week). But
it was well worth it!! And yes, I did make three pumpkin items in one day. </span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">Hope you all enjoy this recipe as much as my family and I
do! This dish is perfect to make during this wonderful AZ weather we have been
experiencing!</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><b style="mso-bidi-font-weight: normal;">Pumpkin Chili</b></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><i style="mso-bidi-font-style: normal;">Ingredients:</i></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">1 pound organic grass-fed ground beef </span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">2 onions</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">1 (16 ounce) can of BPA free diced tomatoes (drained)</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">1 (15/16 ounce) can or jar of tomato sauce</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">1 (15/16 ounce) can of pureed pumpkin </span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">1 cup organic beef broth </span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">1 tablespoon chili powder</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">2 teaspoons garlic powder</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">1 teaspoon Himalayan salt</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">1 teaspoon black pepper</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">½ teaspoon cinnamon powder </span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">1 avocado</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">Cheese and sour cream to top</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">*I also added one can of great northern beans</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><i style="mso-bidi-font-style: normal;">Instructions:</i></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">Assemble Ingredients.</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO34SsSKJ8mBaLoPDypVjsIJmugxbmHQE_O9_uzDpGukAGCx7Gq7JCACAgNG7frPUjSoX1CBRwc8SCHDA26K-A7eppW6sCPQUPq8Ojmdc0N53O_ds895GMTVC6afRtTV67xeEnjrD5S9U/s1600/Pumpkin+chili+1.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiO34SsSKJ8mBaLoPDypVjsIJmugxbmHQE_O9_uzDpGukAGCx7Gq7JCACAgNG7frPUjSoX1CBRwc8SCHDA26K-A7eppW6sCPQUPq8Ojmdc0N53O_ds895GMTVC6afRtTV67xeEnjrD5S9U/s400/Pumpkin+chili+1.JPG" width="400" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">Brown beef in a large pot.</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqbiHHatkSRuX8dp4hQftbBd_RJIySYo2tmMJoqZAAqhjpHauWe5tRd5W9ztxOLqTEPTAR6SYPKGSY9-FRH1xGUJMmwNayFgdG_prKVJkvIvltBRwLpSfZl3H_xlRzb-vFClLk42k5TVI/s1600/Pumpkin+chili+2.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqbiHHatkSRuX8dp4hQftbBd_RJIySYo2tmMJoqZAAqhjpHauWe5tRd5W9ztxOLqTEPTAR6SYPKGSY9-FRH1xGUJMmwNayFgdG_prKVJkvIvltBRwLpSfZl3H_xlRzb-vFClLk42k5TVI/s400/Pumpkin+chili+2.JPG" width="400" /></a> </span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">When beef is almost completely cooked, add the onions and
cook until soft.</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">Add the pureed pumpkin, diced tomatoes, tomato sauce, stock,
beans and spices.</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0fJh8EWIBsCQf164pPTIWmMFSiOQcKO7AJMRJLkteqYUbdthTpHrxespqpaNPXp-C5XNXSp7f5CZUqT8zrL5hCnjs3CB8QoD638TKD7g7hxDwboqQ4ZSfl8cs9CdfXJ4anEJYkuvQ-rU/s1600/Pumpkin+chili+3.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0fJh8EWIBsCQf164pPTIWmMFSiOQcKO7AJMRJLkteqYUbdthTpHrxespqpaNPXp-C5XNXSp7f5CZUqT8zrL5hCnjs3CB8QoD638TKD7g7hxDwboqQ4ZSfl8cs9CdfXJ4anEJYkuvQ-rU/s400/Pumpkin+chili+3.JPG" width="300" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">Simmer for 10 minutes until heated through. </span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipQfaQ6r39g6wB5zOp3Yv4JMRyfnwjan2hyphenhyphen5Um11_17IXFX8e-wxxkSNOEFT0y9nvQEmGTeD-6k89pARjvilK5uQ96FdYTJQumidaSbGLnwtHK6dp750X-vDGFhoTOXWWRAkUMDLqebKg/s1600/Pumpkin+chili+4.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipQfaQ6r39g6wB5zOp3Yv4JMRyfnwjan2hyphenhyphen5Um11_17IXFX8e-wxxkSNOEFT0y9nvQEmGTeD-6k89pARjvilK5uQ96FdYTJQumidaSbGLnwtHK6dp750X-vDGFhoTOXWWRAkUMDLqebKg/s320/Pumpkin+chili+4.JPG" width="320" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">Top with cheese or avocado slices.</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRevXsTADNPsvlOYNYnz7MSqFMXxjmmU58M4dpVXs7jywDXNFolM5OJ0F8osaqOKJS8S7s22UnWWJdfTjDrwHrvSQIial8BvINWK9wnidgJtudMxeds9-0zMAS_aJ5RqHy1R8NVR7K1Sc/s1600/Pumpkin+chili+5.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRevXsTADNPsvlOYNYnz7MSqFMXxjmmU58M4dpVXs7jywDXNFolM5OJ0F8osaqOKJS8S7s22UnWWJdfTjDrwHrvSQIial8BvINWK9wnidgJtudMxeds9-0zMAS_aJ5RqHy1R8NVR7K1Sc/s400/Pumpkin+chili+5.JPG" width="300" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">Enjoy!</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><i>Kelsey</i> </span></div>
Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-5265860997917693840.post-90282812559784263092013-10-06T21:13:00.002-07:002013-10-06T21:13:52.298-07:00October Pumpkin Series - No Bake Pumpkin Cookies<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Oh hey there, fall! Welcome back! It's still a wonderful 90+ degrees here in the Valley of the Sun, but we are all itching for the temperature to fall below 80 so we can whip out our boots and sweaters. (No, seriously. That's considered "cool" around here.)</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Here's my little pumpkin with her very first pumpkin.</span><br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeD53fa2GmkEShprUidYCZIc2C6XeSyZiyClvPr4jjYiZJkol9Qdo1Tc9G_GMoOPJ-J59dG2Fb4hTAa-gSryl3L5mPN1KIxhl9y4hAd6lEgi2HkpCP4SoxwYRY5l2jzQanz2WXMpAjvh0/s1600/IMG_7248.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjeD53fa2GmkEShprUidYCZIc2C6XeSyZiyClvPr4jjYiZJkol9Qdo1Tc9G_GMoOPJ-J59dG2Fb4hTAa-gSryl3L5mPN1KIxhl9y4hAd6lEgi2HkpCP4SoxwYRY5l2jzQanz2WXMpAjvh0/s400/IMG_7248.jpg" width="266" /></a></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Even though we don't have beautiful multi-colored trees and roads lined with fallen leaves, we can still get into the autumn spirit with some healthy pumpkin recipes. Intern Kelsey has a treat for our readers - a month full of pumpkin! Each week we will spotlight a new, healthy pumpkin recipe from some amazing food bloggers that will help you fall-ify your palette. Let's get cookin'...or in the case of these no-bake cookies, let's just eat! Wouldn't these be awesome with our <a href="http://nutritiontransitions.blogspot.com/2010/10/healthy-pumpkin-spice-lattesz.html">healthy pumpkin spice latte</a>?</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">*M*</span><br />
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">******************</span><br />
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span></div>
<i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">From Kelsey:</span></i><div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><i><br /></i>I am a huge fan of pumpkin. Pumpkin bread, pumpkin spice lattes, you name it and I bet I have tried it and LOVED it! I was so excited when Megan came up the idea for me to do a different pumpkin recipe for each week in October. I immediately began the search for the ultimate pumpkin recipes. Enter the No Bake Pumpkin Cookies from <a href="http://mywholefoodlife.com/2013/09/29/no-bake-pumpkin-pie-cookies/">My Whole Life</a>. These are absolutely delicious. Without a doubt, they are one of the best pumpkin items I have ever had. Also, they require no flour, no dairy and no baking. I did not even have to buy any of the ingredients because I had them all in the pantry. As if these cookies could not get any better, they also have tremendous amounts of nutrients in them. <br /><br />Pumpkin has long been over-looked as a good source of fiber. It contains approximately three grams per one cup. Fiber can help keep you feeling fuller longer, which makes these cookies the perfect go to snack. Pumpkin can also help refuel you after a workout, since it contains more potassium than a banana! Lastly, since we are getting into cold and flu season, I thought I would mention that pumpkin has a substantial amount of Vitamin C to help prevent colds and even the flu! I hope that you enjoy these cookies as much as I do! <br /> <br /><b>No Bake Pumpkin Cookies </b><br /><br /><i>Ingredients<b>: </b></i></span></div>
<div>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><b><i><br /></i></b>1 cup raw pecans<img border="0" src="file:///Users/meganmcnamee/Library/Caches/TemporaryItems/msoclip/0clip_image002.png" /> <br />1 cup raw almonds<img border="0" src="file:///Users/meganmcnamee/Library/Caches/TemporaryItems/msoclip/0clip_image004.png" /> <br />10 medjool dates<img border="0" src="file:///Users/meganmcnamee/Library/Caches/TemporaryItems/msoclip/0clip_image006.png" /> (pitted)<br />3 TBSP pumpkin seeds <br />1/2 cup pumpkin<img border="0" src="file:///Users/meganmcnamee/Library/Caches/TemporaryItems/msoclip/0clip_image008.png" /> <br />1 tsp cinnamon<img border="0" src="file:///Users/meganmcnamee/Library/Caches/TemporaryItems/msoclip/0clip_image010.png" /> <br />1/2 tsp nutmeg<img border="0" src="file:///Users/meganmcnamee/Library/Caches/TemporaryItems/msoclip/0clip_image012.png" /> <br />1/4 tsp ginger<img border="0" src="file:///Users/meganmcnamee/Library/Caches/TemporaryItems/msoclip/0clip_image014.png" /> <br />1/4 tsp ground cloves<br /></span>
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<i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Instructions:</span></i></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Assemble ingredients.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmrzZp7MMMys8iMEcqtbjZMhuezyK9cYVhAYiQ-dpVMp3tjBX00t9f2-UoQr1bRsG4p91gulIPdUYrs4fHwz8SQ2ez2mjraf7V3H-iy3YzErbtiWm274yvFhbDegxcOEjmRa8-FTiXzwE/s1600/Pumpkin+cookies+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmrzZp7MMMys8iMEcqtbjZMhuezyK9cYVhAYiQ-dpVMp3tjBX00t9f2-UoQr1bRsG4p91gulIPdUYrs4fHwz8SQ2ez2mjraf7V3H-iy3YzErbtiWm274yvFhbDegxcOEjmRa8-FTiXzwE/s400/Pumpkin+cookies+3.jpg" width="400" /></span></a></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Grind up almonds, pecans, pumpkin seeds, and spices using a food processor.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbuNbbuFdbsRBiiL36IZmdPgN71LEDg2V6wO_sLVYKWxmmUyNrJsde3mSv2yi3R_fea39zRW0WyilVTH3CGAKlXecEnlx_2Rph2HDo8OAWZXq3-XTWgIzPdtehWJLyuMWWxLLOX6Gqlos/s1600/Pumpkin+cookies+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbuNbbuFdbsRBiiL36IZmdPgN71LEDg2V6wO_sLVYKWxmmUyNrJsde3mSv2yi3R_fea39zRW0WyilVTH3CGAKlXecEnlx_2Rph2HDo8OAWZXq3-XTWgIzPdtehWJLyuMWWxLLOX6Gqlos/s400/Pumpkin+cookies+2.jpg" width="300" /></span></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2KRKcpSe5Rwjke5Zbli71b8JvPEK0QK-YEPFQtO1kAYA2YQXgi632Fh6NARDpBtdNKHsMktVIJH4TSZex-C6yCCkAHdgNa9CU2oAPzv7Z7CRuKsC0BGQHBwQ40DjKL318og6xBwx2K7U/s1600/Pumpkin+cookies+4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2KRKcpSe5Rwjke5Zbli71b8JvPEK0QK-YEPFQtO1kAYA2YQXgi632Fh6NARDpBtdNKHsMktVIJH4TSZex-C6yCCkAHdgNa9CU2oAPzv7Z7CRuKsC0BGQHBwQ40DjKL318og6xBwx2K7U/s400/Pumpkin+cookies+4.jpg" width="300" /></span></a></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Add in dates and continue to grind. Finally, add pumpkin and mix until dough forms.</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT9fpvJLVvujFM6sgl8CvMqkpqo9P13JOrtHNSMrN1YYzqqHp1axY6MFYQPY3SNfWo2a9Ul0yoCbIA7nRZzyXvrDcHzCNdAEspPLqur9I4fbKuRJN9-x0v6OS0jtMwrpNTEqlklQQ4_9A/s1600/Pumpkin+cookies+5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjT9fpvJLVvujFM6sgl8CvMqkpqo9P13JOrtHNSMrN1YYzqqHp1axY6MFYQPY3SNfWo2a9Ul0yoCbIA7nRZzyXvrDcHzCNdAEspPLqur9I4fbKuRJN9-x0v6OS0jtMwrpNTEqlklQQ4_9A/s400/Pumpkin+cookies+5.jpg" width="400" /></span></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBWE1o2S3U1tEDPf3xTdzv1ilqwYRKwK0SMWEPctvkxkFQWoU3BQmGjYaHwR9Wrn6-iaZk8zXB-mGMsSd9u3zNFTcz848iOowk9o8ElLH5qIMZxngU0xm1-xkwh5jDgQECSc1UHwwp0sE/s1600/Pumpkin+cookies+6.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjBWE1o2S3U1tEDPf3xTdzv1ilqwYRKwK0SMWEPctvkxkFQWoU3BQmGjYaHwR9Wrn6-iaZk8zXB-mGMsSd9u3zNFTcz848iOowk9o8ElLH5qIMZxngU0xm1-xkwh5jDgQECSc1UHwwp0sE/s400/Pumpkin+cookies+6.jpg" width="300" /></span></a></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Let sit in the refrigerator for approximately one hour. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaSUL6PvcB0-4nNtfFYwgfRLW-N6jWpcWe162Sx58jsDvebXu25Uh3CwdqTxWxyT2JqSypfEvL1tnYA4pL2565NJhN2PeKKLCslC-NWHMS1WKRsaSdM-Z9Dx_gDTOG5qwF_uNhUzSYTX0/s1600/Pumpkin+cookies+7.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaSUL6PvcB0-4nNtfFYwgfRLW-N6jWpcWe162Sx58jsDvebXu25Uh3CwdqTxWxyT2JqSypfEvL1tnYA4pL2565NJhN2PeKKLCslC-NWHMS1WKRsaSdM-Z9Dx_gDTOG5qwF_uNhUzSYTX0/s400/Pumpkin+cookies+7.jpg" width="300" /></span></a></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Roll into balls and use your palm to flatten into cookies. </span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ4e0QaNNW-6_tNw69460ieMGlz7P5Z4i2UYuTonX-ppYlX1vmPciMj1cvlOZpiKsWucQ6_ICdefntoUM2Xp8so-uqbIMy__69tQWH_Hs2CNano2G-CqsQc0gSJr3e7kPCswq9zkIQAYc/s1600/Pumpkin+cookies+8.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ4e0QaNNW-6_tNw69460ieMGlz7P5Z4i2UYuTonX-ppYlX1vmPciMj1cvlOZpiKsWucQ6_ICdefntoUM2Xp8so-uqbIMy__69tQWH_Hs2CNano2G-CqsQc0gSJr3e7kPCswq9zkIQAYc/s400/Pumpkin+cookies+8.jpg" width="300" /></span></a></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Then eat! Enjoy!</span></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">*Kelsey*</span></div>
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<i><b><br /></b></i></div>
Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-5265860997917693840.post-6398285903475303732013-09-30T17:11:00.002-07:002013-09-30T17:11:18.547-07:00Grain-free Banana Nut Waffles (Paleo-friendly)<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">My intern Kelsey is at it again! This girl loves to cook, and she has been making some delicious recipes for her family. When I was in college, my specialties were salads with sliced tofu and Lean Pockets (ugh). I'm so glad she got the "real foods" message at a much earlier age than I did, plus her time in the kitchen will be so helpful when she's an RD one day!</span><br />
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">These waffles are gluten-free and can be refrigerated and reheated for future meals. I have a feeling my Baby-led Weaning friends will love this for their littles ones!</span><br />
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">************</span><br />
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<i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">From Kelsey:</span></i><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">When I was younger, my least favorite meal of the day was breakfast. I have no clue what changed, but now I absolutely <i>love </i>breakfast. In high school I would let myself sleep in until the last second, usually grabbing a bar or something quick to eat on my way to school. Even though I now wake up earlier, I give myself a good 30 minutes to eat breakfast. I guess my habit changed once I started taking nutrition classes and learned just how important breakfast really is for you. It basically "jump starts" your metabolism for the entire day. This is why I started doing research into different kinds of breakfast foods.<i></i></span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">I got this recipe for Banana Nut Waffles from <a href="http://foodbabe.com/2013/03/01/banana-nut-waffles/">FoodBabe</a>. She has some amazing recipes, and I found this one while skimming through her page. I hope you all enjoy them as much as I do. They are such a big hit with my family that we even make them for dinner.</span><br />
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<i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Ingredients:</span></i><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">4 eggs, slightly beaten</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">2 mashed ripe bananas</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">1 teaspoon vanilla extract</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">1/4 cup water</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">1 cup almond flour</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">1/4 teaspoon sea salt</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">1 teaspoon baking soda</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">1/2 teaspoon cinnamon</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">1/4 cup walnuts, chopped</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Maple syrup for serving</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<i><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Instructions:</span></i><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Assemble ingredients.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivPCmvsBVPQ1OhASlIy0HsA2J6rLjOMg8tR_KqERx9YoVANIPCbkFfys7SzxtZot479r9Q_P7ua9syFzg3wzoUOsLIxfO-ZJ8TclyHQoEaJjSFWvUhRSaU1Li8izSOZUtsYzgBb7KyxoI/s1600/Banana+waffles+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><img border="0" height="248" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEivPCmvsBVPQ1OhASlIy0HsA2J6rLjOMg8tR_KqERx9YoVANIPCbkFfys7SzxtZot479r9Q_P7ua9syFzg3wzoUOsLIxfO-ZJ8TclyHQoEaJjSFWvUhRSaU1Li8izSOZUtsYzgBb7KyxoI/s400/Banana+waffles+1.jpg" width="400" /></span></a></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Preheat waffle iron. Assemble wet ingredients: eggs, bananas, vanilla, and water.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBIZAfaqzJm4qwLwqDA9Zghp0DWwS-irIXkIkcR5tFIrTI5TvF5ijA_jSMwpSE0Y3K9qJjdG8ZaVozQqY7AccUZrGTfvZ6k60_Ksl9EYhcdeCr4uhWyx5srM-nHi_2J8Iqhg4XMRG2zcU/s1600/Banana+waffles+2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBIZAfaqzJm4qwLwqDA9Zghp0DWwS-irIXkIkcR5tFIrTI5TvF5ijA_jSMwpSE0Y3K9qJjdG8ZaVozQqY7AccUZrGTfvZ6k60_Ksl9EYhcdeCr4uhWyx5srM-nHi_2J8Iqhg4XMRG2zcU/s400/Banana+waffles+2.jpg" width="400" /></span></a></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Add the dry ingredients: almond flour, sea salt, baking soda, cinnamon, walnuts.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK1hNKk_952I0KthJ7IpMhXVeUZ9HNrMqz_2aBn-Rc4vwnsW2SPkoWvoFoKSFfU_ts8hz_HyFxlHqXb2d7kCKhdJp4dK2zdPWHKEcptL1vzPBkpPoXd0unB69L8WbwWDTZQZQXjwptDxo/s1600/Banana+waffles+3.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgK1hNKk_952I0KthJ7IpMhXVeUZ9HNrMqz_2aBn-Rc4vwnsW2SPkoWvoFoKSFfU_ts8hz_HyFxlHqXb2d7kCKhdJp4dK2zdPWHKEcptL1vzPBkpPoXd0unB69L8WbwWDTZQZQXjwptDxo/s400/Banana+waffles+3.jpg" width="300" /></span></a></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Grease preheated waffle iron with cooking spray. (I used the coconut oil spray from Trader Joe's.)</span><br />
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Spoon batter onto hot waffle iron. Cook approximately four minutes or until timer goes off.</span><br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCSG3jeb2pq5cp3c-Tl9TmwFO-qhXR0Tc4n4rdsHP_WfFui3IIululvtqxndp7_Vhil0Jrl2jrqqFJdJfiioWY0OzoM2Anm9Ir-IjKTX-takVvlZPhd__AhXzXI8yX4a4ffT13ADOmTS4/s1600/Banana+waffles+4.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCSG3jeb2pq5cp3c-Tl9TmwFO-qhXR0Tc4n4rdsHP_WfFui3IIululvtqxndp7_Vhil0Jrl2jrqqFJdJfiioWY0OzoM2Anm9Ir-IjKTX-takVvlZPhd__AhXzXI8yX4a4ffT13ADOmTS4/s400/Banana+waffles+4.jpg" width="400" /></span></a></div>
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Mmmmmm....</span><br />
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<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">Enjoy!</span><br />
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;"><br /></span>
<span class="Apple-style-span" style="font-family: 'Trebuchet MS', sans-serif;">*M*</span>Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-5265860997917693840.post-76437629124121148962013-09-05T16:37:00.001-07:002013-09-05T16:49:37.061-07:00All About Oats Part 3: Overnight Oats (Guest Blogger)<style>
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</style><span style="font-family: "Trebuchet MS",sans-serif; font-size: large;">Meet Kelsey.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiif_wvZoIdNXLH9nWNEcnVekgqjAl48qlcM-NksPjkskGOJFqWgwHErSK4g4HEdtiJOz5Z7sCxRczftq6Uoo0UFla_nNkgtz3396TxdpVCbsQjCK2rgpYlDcagaPWrS_RFr-s8wOBS1kI/s1600/kelsey.jpeg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiif_wvZoIdNXLH9nWNEcnVekgqjAl48qlcM-NksPjkskGOJFqWgwHErSK4g4HEdtiJOz5Z7sCxRczftq6Uoo0UFla_nNkgtz3396TxdpVCbsQjCK2rgpYlDcagaPWrS_RFr-s8wOBS1kI/s400/kelsey.jpeg" width="230" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;">Kelsey is my wonderful intern. I'm so excited to have her help! Her sister Angie and I have been friends since college, and I have gotten to know their wonderful family over the years. Kelsey will make an awesome RD soon. Below is her first blog post about super popular Overnight Oats. Enjoy!</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;">*M*</span></div>
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<span style="font-size: large;">**********</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;">I am both excited and grateful to be a guest blogger and
intern for this amazing site! I would like to share with you one of my favorite
breakfast recipes. This recipe is essential to me since I am constantly rushing
out the door in the morning, yet I still know that I need to eat something for
breakfast (the most important meal of the day some will say). Right now I am a
full time student at ASU, a volunteer at a hospital and a dance/tumbling
instructor. My days consist of waking up and rushing out the door to the gym,
rushing to get to school and rushing to get to work. I do find time to relax
and do pilates and yoga every once in awhile!</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;">I was first introduced to overnight oats at the Gilbert
Farmer’s Market: Uprooted Kitchen. I was a bit skeptical because I was unsure if
I would like oats that were chilled. After I tasted the first bite, I
absolutely loved them. I then did a great deal of research on different recipes
and found that the flavor possibilities were endless. I thought to myself, “I
could make this every morning for breakfast and never get tired of it!” I am thrilled
to share with you the favorite recipe that I have found for overnight oats. I
have, no joke, been eating these for breakfast for the last week.</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;">Overnight oats are a super quick and easy meal that will
please anyone who likes flavored oats.<b style="mso-bidi-font-weight: normal;"> </b></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;"><b style="mso-bidi-font-weight: normal;">Peanut Butter Banana
Overnight Oats</b></span></div>
<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;">
</span><br />
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<span style="font-size: large;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;"><i>Ingredients</i>:</span><br />
<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;">¼ cup Old Fashioned Oats (not the quick, instant or steel
cut)</span><br />
<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;">1/3 cup almond milk</span><br />
<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;">1 ½ teaspoon chia seeds</span><br />
<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;">¼ cup greek yogurt</span><br />
<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;">1 tablespoon PB2 (peanut butter powder)</span><br />
<span style="font-size: large;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;">Optional:</span><br />
<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;">1/4 cup walnuts</span><br />
</div>
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<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;">In the morning add:</span><br />
<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;">1 banana</span><br />
<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;">1 tablespoon hemp seeds</span><br />
<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;"> <i> </i></span><br />
<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;"><i>Instructions:</i></span><br />
<span style="font-size: large;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;">Assemble ingredients<i>. </i> </span></div>
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<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiArreraDhYPhxV5j_dd2tSwJvnxaq8mGAQFmSuN6ckLL555QkHWWOyHoUpT6RWuMdvs2fc3d4gUL3xldTlQeNxDFG1JDArA9emFyF8_zHhYrVMOcrA9uUe2dV2OfjMeGJEMJFu14_VEyc/s1600/Overnight+Oats+5.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="295" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiArreraDhYPhxV5j_dd2tSwJvnxaq8mGAQFmSuN6ckLL555QkHWWOyHoUpT6RWuMdvs2fc3d4gUL3xldTlQeNxDFG1JDArA9emFyF8_zHhYrVMOcrA9uUe2dV2OfjMeGJEMJFu14_VEyc/s400/Overnight+Oats+5.jpg" width="400" /></a> </span></div>
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<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;">Combine all ingredients in a jar and <a href="http://www.blogger.com/null" name="_GoBack"></a>shake/stir
it together. Let it sit overnight in the refrigerator or up to three days and
enjoy! </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPB1K4IhU8icWjVKB6JJ4I9L8s0gwBvt-LE8jlbVpN0_Q2CzVcs0jp8X5swSeip9iiZC9B6RaC5KzXW8sYzh02YsMhGzyWJwyTZivw-D0wCqR35dUCZvHA0QGZXMWqNN1QErvcW5xJboQ/s1600/Overnight+Oats+2.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPB1K4IhU8icWjVKB6JJ4I9L8s0gwBvt-LE8jlbVpN0_Q2CzVcs0jp8X5swSeip9iiZC9B6RaC5KzXW8sYzh02YsMhGzyWJwyTZivw-D0wCqR35dUCZvHA0QGZXMWqNN1QErvcW5xJboQ/s400/Overnight+Oats+2.jpg" width="400" /></a> </span></div>
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<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhELMOknV3cQCQ8vqJuRLqJqDr8aE4MMdwCdOnVZBaFghDseO9as2cz1HQz7Pz2JdMO09iFCkuaTuKv2SOIqZzPR2FJB1eQjOrLRGQIw2bx1uhM9XOn0vGnY8AEoPfXlRk50ISD4zi7syw/s1600/Overnight+Oats+3.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhELMOknV3cQCQ8vqJuRLqJqDr8aE4MMdwCdOnVZBaFghDseO9as2cz1HQz7Pz2JdMO09iFCkuaTuKv2SOIqZzPR2FJB1eQjOrLRGQIw2bx1uhM9XOn0vGnY8AEoPfXlRk50ISD4zi7syw/s400/Overnight+Oats+3.jpg" width="400" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;">Once I take it out in the morning, I add a banana and 1
tablespoon hemp seeds for an extra crunch and protein. </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio4nHNqd4BJ3RpUDUcQJ5vtv48XuP6Lx9ss7-3aeRvy1jNNVJUt59rwPjS1buhSMetqcAYcJaGL2vAWlDlOlWXGizzhdtDaCs7ydrvKmWYNvLFfXYflj9FbKVailrr2ThB1Xn67w_ST4w/s1600/Overnight+Oats+1.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio4nHNqd4BJ3RpUDUcQJ5vtv48XuP6Lx9ss7-3aeRvy1jNNVJUt59rwPjS1buhSMetqcAYcJaGL2vAWlDlOlWXGizzhdtDaCs7ydrvKmWYNvLFfXYflj9FbKVailrr2ThB1Xn67w_ST4w/s400/Overnight+Oats+1.jpg" width="300" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;">Do not be afraid to try other ideas! I have only made the
peanut butter banana but once I move pass my obsession with this flavor, I want
to try blueberry maple, apple cinnamon, banana cocoa, etc.!!</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif; font-size: large;">Have fun and be creative! Hope you all enjoy!</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: large;"><i>Kelsey</i></span> </span></div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5265860997917693840.post-27554489256632421672013-07-24T18:28:00.002-07:002013-07-24T18:28:59.502-07:00New Product - Milk Miracles Healthy Lactation Cookies<span style="font-family: "Trebuchet MS",sans-serif;">I have learned to never doubt the power of positive thinking. Since being laid of from a medical device start-up in January (yes, at 37 weeks pregnant), my 3 1/2 year full-time job, I wondered which direction my career would take in the post-Hannah world. I was sure of one thing: I would never again compromise myself or my true passions, nutrition and wellness, and I would only take jobs that were in the best interest of my family. I knew that if I kept a positive attitude and an open mind, something great would happen.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Something great didn't happen. <i>Many things </i>great happened. After going to a mommy group at <a href="http://www.babymooninn.com/">Babymoon Inn</a>, where my doula works, I was asked to join their team. I now teach nutrition classes and meet privately with expectant and postpartum moms. I had worked in maternal/child health before and was so excited to be in a positive, family-friendly environment surrounded by health-oriented people. Oh, and did I mention the best part? <i>I can bring Hannah with me. </i>Yup, baby chills in her Ergo (or in the arms of other mommies or staff) while I teach and consult. </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">My dream has always been to have a lot of part-time jobs so that I could diversify my skills and enjoy different aspects of the nutrition and health field. I am lucky to continue to teach regular <a href="http://www.karvestudio.com/">Karve</a> classes at both the North Scottsdale and Old Town locations. Additionally, I work for an online start-up called MyDietitian, and I just secured a great online teaching job with a major university (more on that later). All of this can be done from home, or at least while my hubby is home, so I haven't had to rely on anyone but family for childcare. "Blessed" doesn't even begin to describe how I feel.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Enter lactation cookies. I was looking for a recipe to bake healthy lactation-promoting cookies for a friend who was struggling with milk supply. What is a lactation cookie, you say? Certain foods may help nursing moms create more breast milk. These foods, including oats, flaxseed, and nutritional or brewer's yeast, are called "galactogogues." Lactation cookies are simply cookies that contain these milk-promoting foods. <i>(In case you're wondering, and I know you are, no - they don't make you lactate if you aren't doing so already. And they won't make your boobs bigger. But they do taste good and are healthy for anyone!)</i></span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">There are many commercially available lactation cookies on the market, but none of them are really "healthy." They all seem to contain white flour and lots of refined sugar. I was frustrated and decided on a whim that I would try to make my own healthy recipe. I spent days baking and tasting various combinations using dates and a dash of stevia for sweetness and a variety of healthy substitutes for white flour, such as sweet potatoes, bananas, and coconut flour. I spent more money than I care to admit at Whole Foods.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLimK2jWhEy4VepdpuS6Gd32PNmp1So2_OL0O200Sw3aOSln3pJrjWszXG7MmwImWQ6SWX7XAmvsuUIW9lu8ucwS9liy5-PGSYH302Kw2H4uP2A3_C_m7fttk3e_h1bGjBecIyyEJ9jvs/s1600/IMG_2260.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhLimK2jWhEy4VepdpuS6Gd32PNmp1So2_OL0O200Sw3aOSln3pJrjWszXG7MmwImWQ6SWX7XAmvsuUIW9lu8ucwS9liy5-PGSYH302Kw2H4uP2A3_C_m7fttk3e_h1bGjBecIyyEJ9jvs/s400/IMG_2260.JPG" width="400" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">My sous chef:</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"> </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTWT81AA4Cz0J8TwPL4_lUoX37H6XZBWmUz1oLH3e-3pqFncotb6RUOiALTD0ghgMVpm45yJL_Zf3l1RTreLu4sfwrLCSZMKfC4xaF7sWZzw2X8PaCK6H3lSxYIpjK7smey-w7SOZ2wMM/s1600/IMG_2261.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTWT81AA4Cz0J8TwPL4_lUoX37H6XZBWmUz1oLH3e-3pqFncotb6RUOiALTD0ghgMVpm45yJL_Zf3l1RTreLu4sfwrLCSZMKfC4xaF7sWZzw2X8PaCK6H3lSxYIpjK7smey-w7SOZ2wMM/s400/IMG_2261.jpg" width="300" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">I couldn't get it quite right, and I was about to give up on my little idea. On my last try, I decided to add ingredients to one another and judge based on <i>feel</i> and <i>taste</i> of the batter, not worrying too much about what I knew <i>should </i>work. Fortunately, I wrote down what I did, because they were good! A few tweaks later and I had a recipe I was actually proud of...<i>and they taste great too.</i></span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">The best part? They work. I would wake up swimming in milk and was able to pump far more than I normally did during my once-daily pumping session. Since I'm with Hannah all the time, I only pump to keep a freezer stash. I never had a supply issue, but I had noticeably more milk and cut down on my pumping time dramatically.<i> </i></span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><i>To clarify, if baby is making adequate wet dipes and is growing well, a breastfeeding mom has enough milk. Sometimes moms need help with supply if they are struggling with latch at the beginning, have to pump at work, or are under a lot of physical or emotional stress. I never want to imply that all breastfeeding women need these cookies.</i></span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">I started giving away cookies to friends to see what they thought. The reactions were even more positive than I expected. "I didn't think I would like a 'healthy' cookie, but these are addicting," said one friend. "I have milk for days!" said another. Yet another pumping mom texted me a few days after getting her batch: "The last 2 days I have had no problem producing enough for her at
daycare the next day! Last week I had to supplement twice and today I
even have an extra 3 oz. so far.
The only bad part is I just want to eat cookies all day...." (I will take this as a <u>good</u> problem!)</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Oh, and did I mention that they're actually healthy? Gluten-free, dairy-free, no added sugars (except for the chocolate chips, of course), no salt, no refined flours. The ingredient list is simple: dates, oats, virgin coconut oil, almond meal, chocolate chips, eggs, flaxseed meal, nutritional yeast, chia seeds, vanilla, aluminum-free baking powder, and stevia. Think Lara bar with oats, but better. Why eat a less than healthy cookie when trying to feed your baby the best?</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">{Please pardon my amateur - and really quickly done - photography!} </span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7d1KZlML4gVEf1rX_VNfCchoRpxxO6qmbtwenXWzzYaEc7PdVQYn0nyeiY5AYCVyKWyXEUZFW_E8Vwk9TSZN5dQciZAXQbpqtfHBk1emEu6pyxNT8CxsDIrxHztuIR-5ZFoL8I3hILIw/s1600/IMG_7008.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7d1KZlML4gVEf1rX_VNfCchoRpxxO6qmbtwenXWzzYaEc7PdVQYn0nyeiY5AYCVyKWyXEUZFW_E8Vwk9TSZN5dQciZAXQbpqtfHBk1emEu6pyxNT8CxsDIrxHztuIR-5ZFoL8I3hILIw/s400/IMG_7008.JPG" width="400" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXAQlNsyPgtnillFEbIi_-U6xpCxxEi6W9x-tfILOICgsJURChn4HAQu7pPmtiSBvH2qDOeMKaEjGBv8RS02glZNbeP5ojT-Mj3ZrIig5SU-nWnTsNRSbNzm8PwWzs7XP0Kca2YQ_6qZ8/s1600/IMG_7010.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiXAQlNsyPgtnillFEbIi_-U6xpCxxEi6W9x-tfILOICgsJURChn4HAQu7pPmtiSBvH2qDOeMKaEjGBv8RS02glZNbeP5ojT-Mj3ZrIig5SU-nWnTsNRSbNzm8PwWzs7XP0Kca2YQ_6qZ8/s400/IMG_7010.JPG" width="400" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">I call them Milk Miracles, as they have been a miracle in many ways for me. They also remind me of what a miracle my little Hannah is, and how miraculous it is to be able to feed her from my body. </span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">I'm selling them to Arizona residents only for the time being, since I bake them in my home as allowed under Arizona's Cottage Law. Eventually I hope to acquire access to a commercial kitchen and sell them across the country. They are $20 + tax for 14 cookies, which is generally a 2 week supply. Compare this to Milkin' Cookies ($21.99) or Milk Makers ($30 for 20 cookies), and I think they're a great deal. Plus, these competitors aren't nearly as healthy as my Milk Miracles.</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">This is just the beginning of my journey, and I appreciate your support as I build this whole new element of my business. If you are interested in purchasing cookies and live in Arizona, please email me at Megan@FindYourTransition.com or call/text 480-510-9634.</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">Enjoy!</span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">*M*</span></div>
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<br />Unknownnoreply@blogger.com11tag:blogger.com,1999:blog-5265860997917693840.post-30038885462602917462013-07-01T10:53:00.001-07:002013-07-01T11:04:12.171-07:00All About Oats Part 3: Oatmeal Baked Chicken<span style="font-family: "Trebuchet MS",sans-serif;">I haven't blogged in a month because I'm working on a new special project in the kitchen. I promise I will share it with you soon, as I'm really excited about it. Until then, how about some chicken? </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">As you know, I have been cooking with oatmeal a lot more lately since oats are considered galactagogues (foods that help with breastmilk supply). I haven't had any supply issues, but since I'm pumping every day to build up a freezer stash I'm trying to keep my supply really strong. Plus, oats are a great way to sneak in soluble fiber and B vitamins, and they are a great substitute for breadcrumbs in many recipes.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">The recipe below is adapted from <a href="http://www.tasteofhome.com/Recipes/Oatmeal-Baked-Chicken">Taste of Home</a> but has been tweaked because I'm avoiding cow's milk. It has a nice, hearty texture and was given the big thumb's up by the Mister. I also didn't use nearly as much chicken as originally called for and made the recipe with organic chicken thighs.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><b>Oatmeal Baked Chicken</b></span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><b>Ingredients</b>:</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">1 cup rolled or quick cooking oats (can opt for gluten-free oats as well)</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">1 T paprika</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">1 T garlic powder</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">1 T chili powder</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">1 tsp. sea salt</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">1/2 tsp. ground cumin</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">1/4 tsp. black pepper</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">1 1/2 lb. organic boneless, skinless chicken thighs</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">1 egg, beaten </span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">2 T melted pasture butter </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><b>Instructions</b>:</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Here's my sous chef with ingredients:</span><br />
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<div style="text-align: center;">
<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG_sfTAXuSow6rJnKBylAEEZ6OSOZcd4UPfu8gGSlVyXbUUZ-rlO7ZfqC1HY5SM931PZQG87AUXeDLT7C1_38aTOujU0Dx-HK3nB-3RHv2NewvZwl1TtmI3KP-kFJvZ0UHjV4Twh8k6rQ/s1600/IMG_6852.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG_sfTAXuSow6rJnKBylAEEZ6OSOZcd4UPfu8gGSlVyXbUUZ-rlO7ZfqC1HY5SM931PZQG87AUXeDLT7C1_38aTOujU0Dx-HK3nB-3RHv2NewvZwl1TtmI3KP-kFJvZ0UHjV4Twh8k6rQ/s400/IMG_6852.jpg" width="266" /></a> </span></div>
<br />
<span style="font-family: "Trebuchet MS",sans-serif;">Coat a 8x8 inch baking dish with cooking spray or a bit of melted butter;
set aside. In a shallow bowl or large resealable plastic bag, combine
oats, paprika, chili powder, salt if desired, garlic powder, cumin and
pepper. </span><br />
<br />
<div style="text-align: center;">
<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim-ckU8QXbraDuXNvFQhGKIXFtpnGGLmvSbNsw3IBusIOSdskOCeJDm6uhoLQ8rArp9ye6iL30yEGJwNpXYDHD3FDjfXoEdK-q3vyrdZH1wsxQwjeKRXdll-gxjnJGexNLFh8Tm8o8lzs/s1600/IMG_6854.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEim-ckU8QXbraDuXNvFQhGKIXFtpnGGLmvSbNsw3IBusIOSdskOCeJDm6uhoLQ8rArp9ye6iL30yEGJwNpXYDHD3FDjfXoEdK-q3vyrdZH1wsxQwjeKRXdll-gxjnJGexNLFh8Tm8o8lzs/s400/IMG_6854.JPG" width="400" /></a> </span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">In a separate bowl, dip chicken in egg, then coat with oat mixture. I forgot to snap a photo, so here's one of my helper.</span><br />
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<div style="text-align: center;">
<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6otS7lsg_TU-_3Fd2LtSrO40SqpremPWwiXOJwnCe70WbW7b07jcqDoWnrVTp7a9kZTZGUNjqLeguMu6uHgsANSYq7Z29zSJTedu0SZyQ-4-iOXmH-4PWN12ROQL6rLtEU_4GrF5lGZ0/s1600/IMG_6856.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh6otS7lsg_TU-_3Fd2LtSrO40SqpremPWwiXOJwnCe70WbW7b07jcqDoWnrVTp7a9kZTZGUNjqLeguMu6uHgsANSYq7Z29zSJTedu0SZyQ-4-iOXmH-4PWN12ROQL6rLtEU_4GrF5lGZ0/s400/IMG_6856.JPG" width="400" /></a> </span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">When I'm around hot surfaces I put her in her play gym on the floor, away from anything that could fall or splatter. Safety around kiddos is imperative while cooking.</span><br />
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<div style="text-align: center;">
<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb5nEUfPQ1hyphenhyphenRIYyS2nARbNz0GzE_YKjq-nPSfIZejInGrcjUsuNtRMmrdw9mWhs0nC35XAMnueqajRlPiDAkfUZ_HJsflPpZ3x-X4-0V_EIwWrnDYooraMbtSYnrPlUM531hfFVoTitQ/s1600/IMG_6862.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhb5nEUfPQ1hyphenhyphenRIYyS2nARbNz0GzE_YKjq-nPSfIZejInGrcjUsuNtRMmrdw9mWhs0nC35XAMnueqajRlPiDAkfUZ_HJsflPpZ3x-X4-0V_EIwWrnDYooraMbtSYnrPlUM531hfFVoTitQ/s400/IMG_6862.JPG" width="400" /></a> </span></div>
<br />
<span style="font-family: "Trebuchet MS",sans-serif;">Place in
prepared baking dish. Drizzle with butter. (I simply cut up little pieces of butter and placed on top.)</span><br />
<br />
<div style="text-align: center;">
<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLNEESQIESkI5if3hZQ5UdBnkxxrzjn0NlCibRH8GPdjKlL4F9qYk0kqAjLORinhsavAaQTCZ0_OAs57bWHul8sJ6zg5gVHcHtzsgZ0T1yUBP8AVtZkWUUv4Y5SGyDy-2dYcuExKeg__M/s1600/IMG_6864.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLNEESQIESkI5if3hZQ5UdBnkxxrzjn0NlCibRH8GPdjKlL4F9qYk0kqAjLORinhsavAaQTCZ0_OAs57bWHul8sJ6zg5gVHcHtzsgZ0T1yUBP8AVtZkWUUv4Y5SGyDy-2dYcuExKeg__M/s400/IMG_6864.JPG" width="400" /></a> </span></div>
<br />
<span style="font-family: "Trebuchet MS",sans-serif;">Bake, uncovered, at 375° for 35-40 minutes or until juices run clear. Serves 6.</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"> </span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">While baking, prepare your side dishes...or just play with your 2- and 4-legged friends. </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLNEESQIESkI5if3hZQ5UdBnkxxrzjn0NlCibRH8GPdjKlL4F9qYk0kqAjLORinhsavAaQTCZ0_OAs57bWHul8sJ6zg5gVHcHtzsgZ0T1yUBP8AVtZkWUUv4Y5SGyDy-2dYcuExKeg__M/s1600/IMG_6864.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">Nom nom, no?</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Serve with a big green salad and sliced sweet potatoes drizzled with coconut oil and seasoned with cinnamon and sea salt.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">She doesn't get to taste it (directly), but she loves to watch as we eat. Family meals start early around here!</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmoMCo9NuX7HgmTT660cpc4nhZ0YBfV_vGF_eCPB6QyOIn7atrSgRm1PKXUG7M5hYDgT26_jXMLJiz0ksQAZ-3tiNvxCmUkwQDlEZ7mw9MxT1N0lmob7kckOr3IJHMfnq-xxKqLeY5h5c/s1600/IMG_6877.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmoMCo9NuX7HgmTT660cpc4nhZ0YBfV_vGF_eCPB6QyOIn7atrSgRm1PKXUG7M5hYDgT26_jXMLJiz0ksQAZ-3tiNvxCmUkwQDlEZ7mw9MxT1N0lmob7kckOr3IJHMfnq-xxKqLeY5h5c/s400/IMG_6877.JPG" width="400" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">All done!</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjApHnNicMt-txPHynJ_xCM95SJSnfQhodjDtkamza544OCELFfxXH2mT3ICO7iYxpqfrA8y3xS4Uls29spzHFXoZ1iAotFpHYp9wVhrSJF5Uu4cYRAaveGyF2el7EeRxAOGcDOAd5t2Os/s1600/IMG_6885.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjApHnNicMt-txPHynJ_xCM95SJSnfQhodjDtkamza544OCELFfxXH2mT3ICO7iYxpqfrA8y3xS4Uls29spzHFXoZ1iAotFpHYp9wVhrSJF5Uu4cYRAaveGyF2el7EeRxAOGcDOAd5t2Os/s400/IMG_6885.jpg" width="266" /></a></span></div>
<span style="font-family: "Trebuchet MS",sans-serif;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif;">Enjoy!</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">*M*</span><br />
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<br />Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-5265860997917693840.post-42574100865996577172013-05-28T21:42:00.000-07:002013-05-28T22:40:33.080-07:00My Next Thirty Years<span style="font-family: "Trebuchet MS",sans-serif;">I am just hours away from the big 3-0. (In fact, by the time you read this, I may be well <i>into my thirties.</i>) As a late May baby I have always been young for my grade, and I was usually one of the youngest employees in all the jobs I have held. Getting older never really bothered me since I was happy with the direction my life was going, and heck - getting older sure beats the alternative. </span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif;">As a new mom I am acutely, painfully aware of the quick passage of time during especially wonderful experiences. Every day I am stunned when the clock strikes 5 pm. <i>How did the day pass so quickly? </i>I remember recent times in an unfulfilling job when I couldn't wait for 5 pm, and now each day I both celebrate and mourn yet another sunset, another bedtime cuddle. Turning 30 has reminded me that time is fleeting and days are not to be wasted. For this reason, I am a bit sad to hit this aging milestone. I am no longer truly "young," and time will only pass more quickly from here on out. </span><br />
<br />
<span style="font-family: "Trebuchet MS",sans-serif;">Though turning thirty is bittersweet, it also provides me with an opportunity to reflect on my evolution, my personal nutrition transition, during the last decade. I think back ten years, to my twenty-year-old self, and reflect on what a completely different person I was in so many ways. I was well into my education to become a dietitian, but my motives were so different then than they are now. My habits and behaviors, while seemingly healthy to an outsider, were destructive and depleting. I am so grateful that time, experience, mentors, and trial-by-fire have completely transformed my daily thoughts, feelings, patterns and routines. Below I will share some of these changes from 10 years ago (exactly!) to now in the hopes that you appreciate the transitions you have made with your own health. </span><br />
<br />
<span style="font-family: "Trebuchet MS",sans-serif;"><b>Home</b></span><br />
<br />
<span style="font-family: "Trebuchet MS",sans-serif;"><u>Then</u> - living with my parents for the summer after finishing sophomore year at U of A.</span><br />
<br />
<span style="font-family: "Trebuchet MS",sans-serif;"><u>Now</u> - living with my husband, daughter, and 2 crazy pups in the house we have owned for almost 5 years.</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif;"><b>Work</b></span><br />
<br />
<span style="font-family: "Trebuchet MS",sans-serif;"><u>Then</u> - diet rep at Scottsdale Healthcare Osborn; taking 2 summer school classes at SCC.</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif;"><u>Now</u> - mish-mash of various baby-friendly jobs, including Babymoon Inn nutritionist, Karve instructor, My Dietitian RD, and consultant.</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif;"><b>Diet</b></span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif;"><u>Then</u> - RESTRICTIVE! I thought that healthy meant low calorie, no matter what it was made out of. My diet consisted of lots of low-calorie, fake foods, processed soy, diet sodas, sugar-free coffee drinks, fat-free salad dressings, and microwaved meals. I never used salad dressing (besides vinegar or some fat-free crap), and I avoided nuts and other high-fat foods like the plague. My favorite snack? Fat-free microwaved popcorn sprayed with "I Can't Believe It's Not Butter" spray. (I'm cringing as I write this.) Right at this time I decided to "slim down for summer" and ate so restrictively that I had to take a nap every afternoon to accommodate my exhaustion. I lost 10 pounds, but I gained a messed-up relationship with food that took years to heal.</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif;"><u>Now</u> - real, yet flexible. I love food and try to avoid anything fake. My diet consists of vegetables, fruits, sustainably-raised animal products, nuts, seeds, healthy oils, whole grains, and chocolate (usually in the form of cocoa powder). I haven't touched soda in years and enjoy 2-3 glasses of red wine per week. I minimize dairy and gluten because it helps me feel my best, but I love trying and enjoying all types of food. Most importantly, I listen to my body. I eat when I'm hungry. I stop eating when I'm comfortably full (usually). I try my best to eat slowly and mindfully, though that's a pattern that I'm still working on. Food is no longer scary - it's exciting, but it's in its place.</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif;"><b>Exercise</b></span><br />
<br />
<span style="font-family: "Trebuchet MS",sans-serif;"><u>Then</u> - hour-long walks in the heat twice a day, plus 1-2 hour sweat sessions at the gym, usually involving a torturous round on the stair climber.</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif;"><u>Now</u> - 45ish minute walks with the dogs, baby and hubby; 3-4 weekly Karve classes (plus teaching 2-3 times per week). I love the exercise I do now and find it necessary for my sanity and energy levels.</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif;"><b>Hydration</b></span><br />
<br />
<span style="font-family: "Trebuchet MS",sans-serif;"><u>Then</u> - water out of plastic bottles, SF-vanilla Starbucks lattes, SF flavored soy milk, diet sodas, far too much alcohol.</span> <br />
<span style="font-family: "Trebuchet MS",sans-serif;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif;"><u>Now</u>
- water out of glass/stainless steel, kombucha, green/herbal tea, occasional coffee, moderate alcohol.</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif;"><b>Self-Image</b></span><br />
<br />
<span style="font-family: "Trebuchet MS",sans-serif;"><u>Then</u> - very negative; all I cared about was what my body <i>wasn't</i>, not who I <i>was</i>. I let my poor body-image get in the way of really enjoying myself that summer. I avoided dinners out with friends and hated hanging by the pool.</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif;"><u>Now</u>
- much improved; I am so amazed that my body could grow, birth (without medication, no less) and breastfeed a wonderful little person. No number on the scale or pair of jeans could ever compare.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">**********</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">When you become frustrated that you missed a workout session or ate just a bit too much cake, think back to how far you have come on your health journey. I hope you are proud of your own nutrition (and health) transitions. Your thirty-year-older self will thank you one day.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">*M* </span> <br />
Unknownnoreply@blogger.com4tag:blogger.com,1999:blog-5265860997917693840.post-33318475260750265072013-05-16T15:06:00.000-07:002013-05-16T15:06:13.150-07:00All About Oats Part 2: Old-Fashioned Meatloaf<span style="font-family: "Trebuchet MS",sans-serif;">Meatloaf goes over really well in my house. My mother-in-law made it often for my husband when he was a kid, so he associates meatloaf with feel-good family memories. When I look at traditional meatloaf recipes, however, I am not thrilled with the ingredients. Enter <a href="http://www.pauladeen.com/recipes/view2/old_fashioned_meat_loaf_aka_basic_meatloaf">this recipe</a>, (surprisingly) from Paula Deen. As usual, I have adapted it slightly to include ingredients I prefer.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">I like this recipe because everything goes into a bowl, which is then transferred into a pan. There is no pre-cooking or extra steps, so it only takes a few minutes to assemble. Plus, you can double the recipe and freeze the raw, prepared meatloaf to pop in the oven after you it has thawed in the fridge weeks (or months) later. Plus, it contains oats, which are not only a good source of soluble fiber but may help improve milk supply for those who are nursing.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Make sure to use grass-fed beef, which can be found at your local farmer's market and many health food and grocery stores. Grass-fed beef, as opposed to corn/grain-fed beef, contains 3 times higher omega-3 fatty acids and is a great source of conjugated linoleic acid (CLA), which is anti-inflammatory, cancer preventive, and may help with fertility. When the animal eats what is meant to eat, the meat from the animal is much healthier. You really<i> are </i>what you eat.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">When choosing ketchup, check the label. Many "mainstream" ketchup brands contain high fructose corn syrup, which increases your risk for fatty liver disease, heart disease, and overall inflammation based on the way it is metabolized by the liver. I usually pick up organic ketchup from Trader Joe's, but even some mainstream brands are starting to switch back to plain ol' sugar instead of HFCS. I think companies are starting to listen. If you want to get really adventurous and make your own ketchup, check out <a href="http://www.naturalnews.com/034294_ketchup_recipes.html">this recipe</a>.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEialcLy7_w6pLLWMthCQZIqXYtV9JN6H4iYv8OsxYUTt072eryN1WIHopdS_e9pZhXBZXMzUeRh4jDWrcqFg2wfYxtMG8LdUXkUs7wwzCLWHBpmWGc-PwUtgCL94NIlMF4rMpY8ewCHYY4/s1600/Ketchup.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEialcLy7_w6pLLWMthCQZIqXYtV9JN6H4iYv8OsxYUTt072eryN1WIHopdS_e9pZhXBZXMzUeRh4jDWrcqFg2wfYxtMG8LdUXkUs7wwzCLWHBpmWGc-PwUtgCL94NIlMF4rMpY8ewCHYY4/s400/Ketchup.jpeg" width="400" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">To avoid BPA, a potential carcinogen, buy canned foods from manufacturers who avoid using BPA in their can liners. Muir Glen, Eden Organics, and Amy's, all found at Whole Foods, Sprouts, and other health food stores, are BPA free. Check out <a href="http://bpafreecannedfood.wordpress.com/bpa-free-canned-food-brands/#muirglen">this interesting blog post</a> regarding BPA in your favorite brands.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjmZO_pKBpHdQv1KAuB1jsxeReSjDfWsQy-6jtMYVJLMWAjzKr2lJEfSb_uBIZWUBLrz4mlur_DZGpDmuTNLSZCHF-AaTvEhci_vGdkzsmP3zHfWPfbtdnsEiSZLUEyqZUAxEAl4up-bg/s1600/Diced+tomatoes.jpeg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgjmZO_pKBpHdQv1KAuB1jsxeReSjDfWsQy-6jtMYVJLMWAjzKr2lJEfSb_uBIZWUBLrz4mlur_DZGpDmuTNLSZCHF-AaTvEhci_vGdkzsmP3zHfWPfbtdnsEiSZLUEyqZUAxEAl4up-bg/s320/Diced+tomatoes.jpeg" width="320" /></a> </span></div>
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<b><span style="font-family: "Trebuchet MS",sans-serif;"></span></b><span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;"><b>Ingredients:</b> </span></span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">1 lb ground grass-fed beef<br />
1 1/4 teaspoon salt <br />
1/4 teaspoon ground black pepper <br />
1/2 cup chopped onion <br />
1/2 cup chopped bell pepper <br />
1 egg, lightly beaten <br />
8 ounces canned diced tomatoes (without juice) - I used Muir Glen Fire Roasted<br />
1/2 cup quick-cooking oats<span style="font-size: small;"> - I used old fashioned<span style="font-size: small;"> oats</span></span></span></span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;"><i>Topping:</i></span></span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;"><i> </i> <br />
1/3 cup HFCS-free ketchup<br />
2 tablespoons <span style="font-size: small;">raw honey (can use <span style="font-size: small;">less or sprink<span style="font-size: small;">le stevia)</span></span></span><br />
1 tablespoon prepared mustard
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<span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Inst<span style="font-size: small;">ructions:</span></span></span></h2>
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</span><span style="font-size: small;">Preheat oven to 375 degrees F.</span><span style="font-size: small;"><span style="font-size: small;"> </span>Mix all meat loaf ingredients well and place in a baking dish. <span style="font-size: small;">(Note: I doubled the recipe in these photos.)</span></span></span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX4dMEnXJVn0rBfpt3sORWnYM8UFWgh6yYFe2kiEtcGLOXj1sY0bfl0-NYc3f_PbtMZQopDqVqVLqCOPfRzuS0hRDAeBenWCryEDvrjlTIscwhUkdJh2NdMvjovnNN6LJlT-pVOs1gi9I/s1600/IMG_1611.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiX4dMEnXJVn0rBfpt3sORWnYM8UFWgh6yYFe2kiEtcGLOXj1sY0bfl0-NYc3f_PbtMZQopDqVqVLqCOPfRzuS0hRDAeBenWCryEDvrjlTIscwhUkdJh2NdMvjovnNN6LJlT-pVOs1gi9I/s400/IMG_1611.jpg" width="300" /></a> </span></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Shape into a loaf <span style="font-size: small;">or use a loaf pa<span style="font-size: small;">n</span></span>. </span></span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAkNAllIUbBe_0x-cXxGN3mxKl2kIZ4-e9LtifPa0lfkOADFgpR3q3S4rkKOF5RPM3mxNzEgjvyeriBoKbDj0zwNx2eeG8BfkGndHLv4mHZrXBubkgaf05e7UFwzSNP2wHlMkAUpFC9S8/s1600/IMG_1612.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAkNAllIUbBe_0x-cXxGN3mxKl2kIZ4-e9LtifPa0lfkOADFgpR3q3S4rkKOF5RPM3mxNzEgjvyeriBoKbDj0zwNx2eeG8BfkGndHLv4mHZrXBubkgaf05e7UFwzSNP2wHlMkAUpFC9S8/s400/IMG_1612.jpg" width="300" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Mix ingredients for topping and spread on loaf. Bake for 1 hour. <span style="font-size: small;">Remove from the oven, let cool slightly, and cut into slices.</span></span></span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">This is what you <span style="font-size: small;">get<span style="font-size: small;">, <span style="font-size: small;">especially if you fail to cut your <span style="font-size: small;">onions into small pieces...</span></span></span></span></span></span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTGOEKRocOdaLMtMyRbJI1YzDmeFiOmHPIaYhFGWrUKLRFBCgWy6QyF6e7RabgQOaTg90fJyp-H14NSYaKhDTpqI9GHCn4TgRL2qvZZoae0Mh6koV_Dho5eqUusDct8AplrhaGGWhlmmE/s1600/IMG_1618.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjTGOEKRocOdaLMtMyRbJI1YzDmeFiOmHPIaYhFGWrUKLRFBCgWy6QyF6e7RabgQOaTg90fJyp-H14NSYaKhDTpqI9GHCn4TgRL2qvZZoae0Mh6koV_Dho5eqUusDct8AplrhaGGWhlmmE/s400/IMG_1618.jpg" width="300" /></a> </span></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN3WYOImQsAn5vslb3yXpRmAHsgGc2BTQyvPbqHbBHHv2l4oQnksfCan2okNJk5nos7YrOjwPUeteSN59M0GQ1Xn4bu-O1Tg3qdgH6ZLbeTYKuzGwEeWZOuxjG5SN6vPXj1w4_rCu3zcc/s1600/IMG_1617.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiN3WYOImQsAn5vslb3yXpRmAHsgGc2BTQyvPbqHbBHHv2l4oQnksfCan2okNJk5nos7YrOjwPUeteSN59M0GQ1Xn4bu-O1Tg3qdgH6ZLbeTYKuzGwEeWZOuxjG5SN6vPXj1w4_rCu3zcc/s400/IMG_1617.jpg" width="300" /></a> </span></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">I served this awesome meatloaf with roasted Brussel sprouts, gluten-free bread (Pamela's GF bread mix), and a strawberry spinach salad with goat cheese and walnuts. I even got fancy and lit some candles...not a usual occurrence with a 3-month old at home! However, small touches like these help make the meal more of an enjoyable "event" than just a time to refuel. When you enjoy your food, you're more likely to eat just enough of it - <i>not more than your body actually needs.</i></span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-CyfvYfv1mhz2qiwZ6MAlEwTol3ZSTuPH1mu-aSpnsw1lLRXGO7-dwLn7DKsxdOlR0y95EXSgwBsDzcvIo8CsRbDhexOOBtm_hEvaZkzxH59nIPPUxAOsA-GB07YkDkpHYvwDM0rLL-o/s1600/IMG_1616.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg-CyfvYfv1mhz2qiwZ6MAlEwTol3ZSTuPH1mu-aSpnsw1lLRXGO7-dwLn7DKsxdOlR0y95EXSgwBsDzcvIo8CsRbDhexOOBtm_hEvaZkzxH59nIPPUxAOsA-GB07YkDkpHYvwDM0rLL-o/s400/IMG_1616.jpg" width="300" /></a> </span></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><span style="font-size: small;">Enjoy!</span></span></div>
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<span style="font-size: small;"><span style="font-family: "Trebuchet MS",sans-serif;">*M*</span></span></div>
Unknownnoreply@blogger.com1tag:blogger.com,1999:blog-5265860997917693840.post-39382917213222178482013-05-02T20:09:00.001-07:002013-05-02T20:09:53.745-07:00All About Oats Part 1: Homemade Granola<span style="font-family: "Trebuchet MS",sans-serif;">Granola has long held the reputation as a "natural health food," yet the nutritive benefits of most store bought granola are greatly diminished by high quantities of refined sugar and inflammatory vegetable oils. Enter this homemade granola, adapted by yours truly from <a href="http://www.foodnetwork.com/recipes/alton-brown/granola-recipe/index.html">Alton Brown's Food Network recipe</a>. Oats can be a great way to add soluble fiber, magnesium, and immune-boosting beta glucans to your diet, but sometimes plain old oatmeal can get a little routine. (Getting bored with your oatmeal? Check out <a href="http://www.bostonmagazine.com/health/blog/2013/03/05/healthy-oatmeal-recipes/">this post</a> on creative ways to spice up your oatmeal.) Side note: make sure to always add some protein to your oatmeal, perhaps in the form of nuts, stirred in peanut butter, or even some protein powder to make your breakfast more well rounded and satisfying and to prevent a mid-morning blood sugar crash. </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">I have been eating and baking with oats more often lately because <a href="http://kellymom.com/bf/got-milk/supply-worries/oatmeal/">they may help with breastmilk supply</a>, and with four close friends having April babies I'm trying my hand at more oat-based recipes as gifts. I love this adapted recipe, below, because it combines oats with dried fruits, dried unsweetened coconut, coconut oil, and nuts - all nutrient powerhouses. Plus, with the fat and protein in the nuts and sweetness from a bit of honey, maple syrup and stevia, it causes much less of an insulin spike than your typical bagged granola. Enjoy this granola atop organic Greek yogurt, mixed with almond milk and sliced banana, or just plain out of the bowl as a snack. It stores well and makes a great gift, too!</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><u><b>Healthier Homemade Granola</b></u></span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Serves 6</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><b>Ingredients:</b></span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><br /></span>
<span style="font-family: "Trebuchet MS",sans-serif;">3 cups rolled oats</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">2 cups raw or dry roasted nuts (I used walnuts, almonds and cashews)</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">3/4 cup unsweetened shredded coconut or coconut flakes</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">1/4 cup honey</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">1/4 cup real maple syrup</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">1/3 cup organic coconut oil</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">1/2 to 1 cup raisins, cranberries or other dried fruit </span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">3/4 teaspoon sea salt </span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">Dash stevia</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">Cinnamon to taste</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><b>Instructions:</b></span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Preheat oven to 250 degrees F. In a large bowl, combine oats, nuts, coconut and dried fruit. </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrvwCB9kX1jaucHZlTDsPvvuvCPVQeQedHjCNORMLkfkkOmg3n_om-9bCojFNpbkIMwx46x3aTrhuZXmmf4H7QVFIvgz_Psb8O24XZk9ijuiZr38O-Mipc_m2POmJZ3SSPelQWNl7bPVY/s1600/IMG_1605.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrvwCB9kX1jaucHZlTDsPvvuvCPVQeQedHjCNORMLkfkkOmg3n_om-9bCojFNpbkIMwx46x3aTrhuZXmmf4H7QVFIvgz_Psb8O24XZk9ijuiZr38O-Mipc_m2POmJZ3SSPelQWNl7bPVY/s400/IMG_1605.jpg" width="300" /></a> </span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">Combine all other ingredients in a separate bowl. </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHoWluzJyaYmrKOEmzKIyFBhneOFIwdXMkZZQEPxGTIL-r6q3u-BPdwz5N07OsS_HVsf-qJsD4DMLxgUclbIFg4h1ievM03SLcEAO74W2abGu50l1v9Aehn5uXJ_sWrFaZhn-eu7a7odQ/s1600/IMG_1606.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHoWluzJyaYmrKOEmzKIyFBhneOFIwdXMkZZQEPxGTIL-r6q3u-BPdwz5N07OsS_HVsf-qJsD4DMLxgUclbIFg4h1ievM03SLcEAO74W2abGu50l1v9Aehn5uXJ_sWrFaZhn-eu7a7odQ/s400/IMG_1606.jpg" width="300" /></a> </span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">Pour liquid mixture over oat mixture and pour onto two sheet pans. </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis_RRLCDgTE7fb6QJ4QVQH5Y4WS0_lzVfx1VH_Mv7NcWiQl68r8mGrRD059zuv-lpHgcPt6rg_84ku8nMjCe6q-ElGeFevL9pj1eWy8qK0p2Mmrj5sAYgtzw_KLBIw7W6HBayOjuy1tnY/s1600/IMG_1607.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEis_RRLCDgTE7fb6QJ4QVQH5Y4WS0_lzVfx1VH_Mv7NcWiQl68r8mGrRD059zuv-lpHgcPt6rg_84ku8nMjCe6q-ElGeFevL9pj1eWy8qK0p2Mmrj5sAYgtzw_KLBIw7W6HBayOjuy1tnY/s400/IMG_1607.JPG" width="400" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJNdNV2H5Xdb94s2zP1M4wJluLN7GfNJ4s9KyHxejuKyHg5SeT2MGgQGWqt7UTOBVaxd7ImCi90ExbG4jYhNwEcLJBIRGmUUUK-Qni65ZdG2YprqZJ2hsmpztcWiJpSovbX_cRSTj0MsE/s1600/IMG_1608.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJNdNV2H5Xdb94s2zP1M4wJluLN7GfNJ4s9KyHxejuKyHg5SeT2MGgQGWqt7UTOBVaxd7ImCi90ExbG4jYhNwEcLJBIRGmUUUK-Qni65ZdG2YprqZJ2hsmpztcWiJpSovbX_cRSTj0MsE/s400/IMG_1608.JPG" width="400" /></a> </span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSGx3NKaZwk3IoAYOOrN4O3KzXr-GYZ1aXWHjU000wvJZK8wGA48QHUUB8Ewb8ujI2__Nv_4IJiqvwu7iNyrF1uX0V0WCgRNwmdzaW0OYvYdlkNPuN3m-49SL2uElVwpcTU-lo0j3saU8/s1600/IMG_1609.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSGx3NKaZwk3IoAYOOrN4O3KzXr-GYZ1aXWHjU000wvJZK8wGA48QHUUB8Ewb8ujI2__Nv_4IJiqvwu7iNyrF1uX0V0WCgRNwmdzaW0OYvYdlkNPuN3m-49SL2uElVwpcTU-lo0j3saU8/s400/IMG_1609.JPG" width="400" /></a> </span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">Cook for 1 hour 15 minutes to achieve an even color. Mmmmmm...can't you smell that coconutty goodness already? (Yes, coconutty is a word!)</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiav4eUHM1-iWzQ_rIoXBmQoNkx8EPxNH_WdVXEgfR5UrEJF7PzOsCUp3chJ116eLAHqNUWXS0bnqNBC6iEeFeTDqGsN4-Cpxl7ADiW02dEJHIgdFwo09-L6U1rbGXE3pVF0iCapLydTkE/s1600/IMG_1613.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiav4eUHM1-iWzQ_rIoXBmQoNkx8EPxNH_WdVXEgfR5UrEJF7PzOsCUp3chJ116eLAHqNUWXS0bnqNBC6iEeFeTDqGsN4-Cpxl7ADiW02dEJHIgdFwo09-L6U1rbGXE3pVF0iCapLydTkE/s400/IMG_1613.jpg" width="300" /></a> </span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">Remove from oven, cool, and store in a glass bowl or containers.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZG0lCPLlZSeDny4eipq0SDXuWKkfNGzirF6Hg5wTmNs13li1gQQqb5GkBhBseFX0r6CcxxY8vt-auJbKyPxyGumB8FZTDWJ-Wk5mylqE_WdtmqXocwP2IEiiDZ6fXle2waaVCQjxLP6I/s1600/IMG_1614.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiZG0lCPLlZSeDny4eipq0SDXuWKkfNGzirF6Hg5wTmNs13li1gQQqb5GkBhBseFX0r6CcxxY8vt-auJbKyPxyGumB8FZTDWJ-Wk5mylqE_WdtmqXocwP2IEiiDZ6fXle2waaVCQjxLP6I/s400/IMG_1614.jpg" width="300" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">Here was my breakfast - granola, almond milk, and bananas! It was super fast, satisfying and definitely fulfilled my granola craving. Plus, I am getting plenty of healthy fats - especially lauric acid from the coconut - which is so important for breastmilk quality. (Not breastfeeding? Coconut <a href="http://www.huffingtonpost.com/dr-mercola/coconut-oil-benefits_b_821453.html">is awesome for</a> your immune system, thyroid, and metabolism.)</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEialYcfkSKz-0yki1QaoqE80NlXuxHPiGg-EQ7waVad65PsTLEySXPNTenCc5vfvsBJZtaK0enMUNxXm5XsuF-5x0kDpGOR9wJjbH-n1VMgwDavXBOG6D2n7hIXEAkq_1pIK-Loy76jZR4/s1600/IMG_1619.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEialYcfkSKz-0yki1QaoqE80NlXuxHPiGg-EQ7waVad65PsTLEySXPNTenCc5vfvsBJZtaK0enMUNxXm5XsuF-5x0kDpGOR9wJjbH-n1VMgwDavXBOG6D2n7hIXEAkq_1pIK-Loy76jZR4/s400/IMG_1619.jpg" width="300" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">Enjoy!</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">*M*</span>Unknownnoreply@blogger.com2tag:blogger.com,1999:blog-5265860997917693840.post-49878888148848799032013-04-23T21:43:00.001-07:002013-04-23T21:43:58.332-07:00Nutrition After Baby<span style="font-family: "Trebuchet MS",sans-serif;">It's great to be back! Thank you for all of your love and support for our family during the birth of our daughter, Hannah Grace, who was born on January 30th, 2013. She arrived weighing in at 7 lb. 15.5 ounces, 20.5 inches long, and 8 days past her due date. I had an unmedicated, doula-assisted hospital birth and was in labor for over 24 hours. It was quite the whirlwind but went exactly as I had hoped, and for that I am so grateful.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Here's our little family, about a half hour after birth. I was a bit misty-eyed having just starting nursing for the first time. As you can imagine, it was something I had thought and dreamed about for many years, and we were so lucky that it was off to a good start.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhahjnSJWGktz2uS5icNtyc1GJZ38p76uZ0n4EpcRX6tksJUyqf30wW3IbylGpx5did-ciqxEDF3TAqh1_QP5-lV_iUTP1je9_On1R3CdVW9SnoeXZT7K8XHR-hAHeD8Mhm8j-ZvyJ44y4/s1600/DSC_1685.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhahjnSJWGktz2uS5icNtyc1GJZ38p76uZ0n4EpcRX6tksJUyqf30wW3IbylGpx5did-ciqxEDF3TAqh1_QP5-lV_iUTP1je9_On1R3CdVW9SnoeXZT7K8XHR-hAHeD8Mhm8j-ZvyJ44y4/s400/DSC_1685.JPG" width="400" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">Here's our Hannah girl, one day old:</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2CFUeNR2NfhMWjnAQQ_qVvl-mtHsshfE3Xzr8aAs2IiZ1ssM-Co9WeqSbZTr9EInLwspcQS4lex3WEp8XOXA0FbfSo8RyiyJMELetMBGw_Zbbbq4Ruz9M2vINIj8GUOddm4bb3wNp44Q/s1600/IMG_2919-10_2.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2CFUeNR2NfhMWjnAQQ_qVvl-mtHsshfE3Xzr8aAs2IiZ1ssM-Co9WeqSbZTr9EInLwspcQS4lex3WEp8XOXA0FbfSo8RyiyJMELetMBGw_Zbbbq4Ruz9M2vINIj8GUOddm4bb3wNp44Q/s400/IMG_2919-10_2.jpg" width="400" /></a></span> </div>
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<span style="font-family: "Trebuchet MS",sans-serif;">So sleepy! She still loves to nap through much of the day. In fact, she's napping in her swing as I type!</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT-M4X7qntA5Og1CL6-7CMXqLq0Ew7K1zI2uH-HOCc7c0lD89KVqt1dPbY0EmFp6e4Mfeh1bhTwM6Z3N2N_urh3JqoGYIFbNBryNw6TyMb4c7G2AhD11WVcqbi5uatn9CnZSElIzbI4C4/s1600/McNamee_44.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhT-M4X7qntA5Og1CL6-7CMXqLq0Ew7K1zI2uH-HOCc7c0lD89KVqt1dPbY0EmFp6e4Mfeh1bhTwM6Z3N2N_urh3JqoGYIFbNBryNw6TyMb4c7G2AhD11WVcqbi5uatn9CnZSElIzbI4C4/s400/McNamee_44.jpg" width="400" /></a></span> </div>
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<span style="font-family: "Trebuchet MS",sans-serif;">She loves to smile, and her happiness is infectious. </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYSa8S4MaSFiztMdPsyD_B12VYiSWMS9PGMaHZQMZRbsBZmomj2kXK1LUb4IbBlmHJSXx5Gey-QGxUtbVV3SnA6B-hFHHjvDLLInTC7JsP2S7hThQjFLS_Uz5hIPTslt-lx8SSMbJgWb4/s1600/IMG_1048.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYSa8S4MaSFiztMdPsyD_B12VYiSWMS9PGMaHZQMZRbsBZmomj2kXK1LUb4IbBlmHJSXx5Gey-QGxUtbVV3SnA6B-hFHHjvDLLInTC7JsP2S7hThQjFLS_Uz5hIPTslt-lx8SSMbJgWb4/s400/IMG_1048.jpg" width="300" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">This little devilish grin is going to cause trouble in a few years... </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV-bB7-AEuCpf2ByBRca_KyAfEf-3camck0_fJa9q8kRtGOLuYel-vwXmpoXes-2jGiHSDRQuBHPn6sdHL6Y3BsmbDxLRGSJHRl3sHWUFsfm2VxI53HRCYFep1IVjSZkhgFtOCYa9Wdwk/s1600/IMG_1152.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgV-bB7-AEuCpf2ByBRca_KyAfEf-3camck0_fJa9q8kRtGOLuYel-vwXmpoXes-2jGiHSDRQuBHPn6sdHL6Y3BsmbDxLRGSJHRl3sHWUFsfm2VxI53HRCYFep1IVjSZkhgFtOCYa9Wdwk/s400/IMG_1152.JPG" width="400" /></a></span></div>
<span style="font-family: "Trebuchet MS",sans-serif;">OK, one more...</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXfjiBTEDeqalSRe5NTiKbxURSxxoibhSy3QWOLi8vjdIn0vB9koh8s9YcGu4-nxP5gKLO8OIDBjstYa_bd4M5oCqlp_ddUWMe1ygqMAOvhdyNTnnPB5jQ8TPk_QU6H3Ap50vYLLP9d7s/s1600/IMG_1164.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXfjiBTEDeqalSRe5NTiKbxURSxxoibhSy3QWOLi8vjdIn0vB9koh8s9YcGu4-nxP5gKLO8OIDBjstYa_bd4M5oCqlp_ddUWMe1ygqMAOvhdyNTnnPB5jQ8TPk_QU6H3Ap50vYLLP9d7s/s400/IMG_1164.jpg" width="300" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2CFUeNR2NfhMWjnAQQ_qVvl-mtHsshfE3Xzr8aAs2IiZ1ssM-Co9WeqSbZTr9EInLwspcQS4lex3WEp8XOXA0FbfSo8RyiyJMELetMBGw_Zbbbq4Ruz9M2vINIj8GUOddm4bb3wNp44Q/s1600/IMG_2919-10_2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><br /></a></span></div>
<span style="font-family: "Trebuchet MS",sans-serif;">Can you tell I'm a proud mama? I am really lucky to not have to go back to work full time. I no longer work at the medical device company and can devote all of my effort - when I'm not with Hannah - to private practice. I am excited to consult with a few different businesses and their clients, including people struggling with eating disorders, pregnant women, busy athletes, and executives. I am now able to see private Nutrition Transitions clients without the restriction of a separate full time job.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">I have written about nutrition as it relates to fertility and pregnancy before, as I went through each stage myself. If you haven't checked out my other posts about these topics, please start at the links below:</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="http://nutritiontransitions.blogspot.com/2011/10/prepping-for-pregnancy-what-to-eat.html">Prepping for Pregnancy</a></span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><a href="http://nutritiontransitions.blogspot.com/2012/08/nutrition-in-first-trimester.html">Nutrition in the First Trimester</a></span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><a href="http://nutritiontransitions.blogspot.com/2012/10/food-diary-of-pregnant-dietitian.html">Food Diary of a Pregnant Dietitian</a></span><br />
<span style="font-family: "Trebuchet MS",sans-serif;"><a href="http://nutritiontransitions.blogspot.com/2012/12/healthy-solutions-for-pregnancy.html">Healthy Solutions for Pregnancy </a></span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Healthy eating need not take a back seat when the baby is born. Good nutrition is imperative during the postpartum period, especially during recovery. A woman's body goes through a lot during birth - sleeplessness, fluid and blood loss, physical strain from pushing, and mental/emotional exhaustion. I personally dealt with nausea and vomiting all throughout labor, which further increased my fluid and nutrition needs. Yup, it's normal. Nope, it's not fun. (Interestingly, just minutes after Hannah was born I was ravenous and thirsty, and I was able to tolerate anything I ate and drank from there on out.) Furthermore, the sleeplessness that ensues while baby is young make it that much more important for mom to stay well nourished. Excessive fatigue AND lack of nutrients are not a good combo.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Breastfeeding also increases a woman's hydration and nutrition needs. Once my milk came in about 2 days after Hannah's birth, I noticed an immediate increase in my appetite and thirst. My body was putting together the pieces to make nourishing, life-sustaining breast milk, and it required all of the building blocks to do so. The first few days of a newborn's life a woman's body makes colostrum, which is a thin, yellow-ish substance that is perfect for a baby's teeny tummy until mom's body creates milk. Colostrum is truly liquid gold, as it is full of antibodies, nutrients, proteins, growth factors, and a host of other goodies that pack a powerful punch in a small volume - perfect for a baby's immature digestive system. Now that I'm making enough milk to feed a quickly growing baby and store 5+ ounces a day in the freezer, I am especially aware of what I'm taking in so that I can sustain my milk supply and supply Hannah with the nutrition she needs.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Here are my tips - from personal and professional experience - for good once baby is here: </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><b>1. Trust your body and your instincts. </b>Having your first child opens the door for a smattering of emotions: excitement, elation, fear, anxiety, wonder, worry and self-doubt. It's easy to second guess yourself, especially when you hear horror stories about traumatic births, breastfeeding problems, colicky babies or marital issues post-baby. When it comes to all things in mama-hood, especially feeding in nutrition, trust your gut. If something doesn't feel right to you, it probably isn't. I really wanted a medication-free birth and had specified that I would drink water instead of have a preservative-laden IV for fluids during labor. However, after vomiting intermittently for 12 of my 24 hours of labor, I demanded IV fluids. I knew that I wouldn't be able to keep down any water, and my biggest concern was my baby's hydration status and my own strength after losing fluids and electrolytes. The moment the IV was placed, I felt immediately invigorated and ready to tackle the last few hours of natural birth.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Trusting your body is extremely important during breastfeeding. When a newborn feeds almost constantly, as they tend to do with easily-digestible breast milk, it's easy to assume that you're not making enough milk or that your milk isn't adequately nourishing. However, when you think about it, if you needed to double your weight in 6 months, you would have to eat almost round the clock as well! Breastfed babies eat frequently because the milk doesn't sit heavily in their teeny tummies and instead can be very easily utilized for fuel and growth. Formula fed babies seem more full and satisfied (and can often sleep longer through the night at first), but this is because formula takes longer to digest. Think about how you feel when you have a very heavy meal in your belly - it sits like a rock. If your baby is gaining weight and having enough wet diapers, he is getting enough food. Plus, adding formula only decreases your breast milk supply, as your baby is not emptying the breast and telling your body to make more. Breastfeeding is definitely a commitment and takes a lot of patience at the beginning, but it's really, really worth it, so trust your body that it knows what to do. Most of the time, it does. (Again, it is extremely important to listen to your instincts and work with your pediatrician and lactation consultant if you have any questions or concerns about breastfeeding or if baby's growth or feeding doesn't seem right.)</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">This is Hannah just moments after finishing a feeding. Even while "milk drunk," she would flash a side smile, as if to say thanks for the grub. </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXtAJpUYlpCA_vvuXMZLaIzGw7jcqN2HufheKfraUldIUFPRTj99C_ihTI-zP97PrQmw8yusq8bzcIn2cx9KYyXzea46XjUEfJy8W6RhLyrHUUqJKb_pyWhrtJyRupAd0u-TdPPB7Gs-M/s1600/IMG_0465.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXtAJpUYlpCA_vvuXMZLaIzGw7jcqN2HufheKfraUldIUFPRTj99C_ihTI-zP97PrQmw8yusq8bzcIn2cx9KYyXzea46XjUEfJy8W6RhLyrHUUqJKb_pyWhrtJyRupAd0u-TdPPB7Gs-M/s400/IMG_0465.jpg" width="300" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;"><b>2. Don't worry too much about fitting in your skinny jeans, especially
if you're nursing.</b> Your body goes through a lot after baby. You are
still recovering from birth, and depending on the experience you had it
can be somewhat rough on you physically. The last thing you need to worry about is weight loss, especially in the first 6 weeks. </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">I was lucky to have a great
birth experience, despite the fact that I was in labor for 24 hours and
was vomiting intermittently for about half that time. I felt weak and a bit dizzy for almost a week after Hannah was born, and I had to be careful to not stand for too long or do much more than feed baby, feed myself, and rest. It was imperative that I eat regular meals and snacks and drink plenty of fluids to help my body heal and make sure my milk came in. It was surprisingly difficult - I remember my mom literally hand feeding me sushi and meatballs during the Super Bowl while I nursed because it was easy for me to focus on the baby and forget about feeding myself. Plus, when you're learning to breastfeed, you definitely need two hands, and I found it hard to eat! However, I can't stress enough how important adequate calories, protein, and fat are after baby to help your body heal and assemble breast milk.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">In the first few months following birth, don't worry too much about losing your pregnancy weight quickly. If you're breastfeeding it will likely come off either quickly or slowly, but don't be discouraged if you don't notice big changes immediately. Starting a rigorous exercise program and/or severely restricting calories can affect the quality and quantity of your milk. My doc was comfortable with me starting easy exercise when I felt ready because I was healing so well, but I waited until almost 6 weeks to take my first Karve class and did only brisk walking or free weights prior to that. (Most doctors don't allow any exercise until after the 6 week check-up.) </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">I was a <u><b>very</b></u> unique case in that I shed many of my 25 pregnancy pounds within the first week due to fluid and blood volume loss (and delivery of an 8 pound baby), and I just reached my pre-pregnancy weight 11 weeks after birth. However, the scale is never a great indicator of body composition. My body is much different than it was before - my hips are wider and everything is softer. I am still working on building back muscle tone that I lost, and my abs may never have the strength they did before. You know what? I'm OK with it. With regular activity, breastfeeding, and balanced eating my body will settle at a place that's good for me at this point in my life, and all of these physical changes are a great reminder of the gift I have been given. Not every woman, however, has this same experience, and many of my clients stay at a higher weight or larger size(s) for many months or years after having a child. As much as it is important to take care of yourself and your body, no special event or pair of jeans are worth sacrificing your health, sanity, or breast milk in those early months. </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><b>3. Let people help - and feed - you. </b>One thing I learned in my <a href="http://babymooninn.com/community/education/">Birth Journey workshop</a> with doula Dianne Hamre was that if people want to come visit the baby during the first few weeks, they must bring food. Of course, we didn't ask that of anyone, but most people did just so. We were so grateful to be well fed during a time where we didn't quite know how to prepare anything for ourselves. Some wonderful people even made freezer meals for us to store, and both sets of parents cooked up a storm and brought us food from our favorite restaurants. </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Grandpas hard at work in my parents' kitchen: </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY3Fzq5GYyqMnTkTgOWevC7gR4a5CcKTJ5q7dH4VfpBlRhBRixEdTvKd_7xeuR7MqmMVf6Tlj4KmiBam4BbkMaQVhhdWduPzZSheP0REX5CLRth1LzE-_3_ldBuD_aVP1yLdB9SM87eyk/s1600/IMG_0262.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY3Fzq5GYyqMnTkTgOWevC7gR4a5CcKTJ5q7dH4VfpBlRhBRixEdTvKd_7xeuR7MqmMVf6Tlj4KmiBam4BbkMaQVhhdWduPzZSheP0REX5CLRth1LzE-_3_ldBuD_aVP1yLdB9SM87eyk/s400/IMG_0262.JPG" width="300" /></a> </span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">First sushi in 9 months!</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk0gGv8-WO98h4e8K323Q0MEDsP4QK3gFj6w2lomBHozcAD45zVAYyF5e8iZZ3dGQ43yp5ZUIRpEQEXpQMd7GxxaTPKM8xf8l6CLyi17Lw5z7S0Fg7Avj9ym7ILhRDmD5-caSRgV766v4/s1600/IMG_6583.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhk0gGv8-WO98h4e8K323Q0MEDsP4QK3gFj6w2lomBHozcAD45zVAYyF5e8iZZ3dGQ43yp5ZUIRpEQEXpQMd7GxxaTPKM8xf8l6CLyi17Lw5z7S0Fg7Avj9ym7ILhRDmD5-caSRgV766v4/s400/IMG_6583.jpg" width="266" /></a> </span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">Both grandmas did my grocery shopping during the first few weeks as well - they were so sweet to abide by my rather specific list! When Hannah was about 10 days old, I decided I needed to go to Whole Foods just to feel normal. My mom came with me to push the stroller while I manned the cart. I'm just now feeling more comfortable figuring out how to grocery shop with a baby - it's somewhat challenging when they can't sit up in a cart - but it's getting so much easier. Up until about a month ago, my family was still bringing me lunch at least 3 days a week. It was a great way for us to bond, plus they loved holding Hannah so I could eat!</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbar_U-sMB7hLkw-b6FTn3lP81xkynM12usQChZUnWzPHpKiK__BQ-4AN2dyATpYNKtj1G1vxFURlvXAxVo9JPRtX6S7Mm2yScuvqWUQGXyfP1pls-74r1dv_5YelkhH-ojpVeFy2bavs/s1600/IMG_1040.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhbar_U-sMB7hLkw-b6FTn3lP81xkynM12usQChZUnWzPHpKiK__BQ-4AN2dyATpYNKtj1G1vxFURlvXAxVo9JPRtX6S7Mm2yScuvqWUQGXyfP1pls-74r1dv_5YelkhH-ojpVeFy2bavs/s400/IMG_1040.JPG" width="400" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">Even if you don't have a lot of family in town, take advantage of those who offer to feed you during the first few weeks of your baby's life. Most of the time, these wonderful souls know just what it feels like to go through this experience and want to help in one of the most important ways. This was my favorite post-baby gift of food from some dear friends:</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9uNqKrd0zObNq_inIc7ag6xzmgGZngaW37aR39sGjs8XgHehfV6Td6rkqFJu2tfbxv-HV8DfyLh22GSv-lu_FWFREOZNISjFOZyznM9aLxkFNuAkSuVfF_OkFCa7SvKGr1ai7Y49LHGY/s1600/IMG_0250.JPG" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh9uNqKrd0zObNq_inIc7ag6xzmgGZngaW37aR39sGjs8XgHehfV6Td6rkqFJu2tfbxv-HV8DfyLh22GSv-lu_FWFREOZNISjFOZyznM9aLxkFNuAkSuVfF_OkFCa7SvKGr1ai7Y49LHGY/s320/IMG_0250.JPG" width="320" /></a></span></div>
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<span style="font-family: "Trebuchet MS",sans-serif;">If you have time (and energy) while pregnant, double up on some recipes so you have enough to freeze. I made <a href="http://nutritiontransitions.blogspot.com/2010/04/crockpot-turkey-with-bulgur-feta-and.html">Crockpot Turkey with Bulgar, Feta and Olives</a>, <a href="http://nutritiontransitions.blogspot.com/2010/03/saturday-lunch.html">Great Northern Bean Soup</a>, <a href="http://nutritiontransitions.blogspot.com/2011/09/baked-polenta-with-spinach-and-chicken.html">Baked Polenta with Spinach and Chicken Apple Sausage</a>, and <a href="http://nutritiontransitions.blogspot.com/2011/03/chicken-and-butternut-squash-millet.html">Chicken and Butternut Squash Millet Risotto</a> before baby and stuck extras in the freezer. We were still eating off our stash over a month after Hannah was born! I always made sure to have bagged spinach, cherry tomatoes, avocados,
and Bragg's Healthy Vinaigrette on hand so I could throw together a
salad with an entree. We also enjoyed takeout using gift cards we were grateful to receive, and if I was especially tired I would call Jimmy John's to get sandwiches delivered. </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Now that Hannah is older and does well being worn in the Ergo or playing in her little gym on the kitchen floor, I am able to make more meals from scratch. I still employ the same techniques I used when I was pressed for time while working multiple jobs pre-baby: make plenty of crockpot meals, double recipes and freeze (or refrigerate) extras for later, assemble casserole-type dishes and refrigerate for 24-48 hours before popping in the oven, and use one type of prepared food (say, cooked chicken) for many different meals (in fajitas or atop salads or bean soup).</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><b>4. Continue taking your prenatal vitamins (and other prenatal supplements). </b>This is especially imperative while nursing. As I did during pregnancy, I currently take the following:</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">2 Nordic Naturals ProDHA fish oils (1,000 mg DHA)</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">1 Seroyal HMF Forte probiotic</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">4 Innate Response Baby & Me Trimester III/Post-partum (2 am, 2 pm - 4 is the serving size of this whole-food multivitamin/mineral)</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">4 Dr. Ben Kim Greens</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">4 drops Bio-D Mulsion Forte (8,000 IU - vitamin D is still low despite high supplementation)</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">I sometimes take extra minerals if I'm not getting much calcium in my diet, and I have started playing around with different types of probiotics (<a href="http://www.douglaslabs.com/pdf/pds/9302.pdf">S.B.C. by Douglas Labs</a> and <a href="http://www.vitacost.com/natures-way-primadophilus-reuteri-90-vcaps-1">Reuteri</a>) because of their importance during breastfeeding - more in a future post. </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">At minimum, I recommend that all pregnant women take a high quality DHA supplement (preferably from fish oil, but know <a href="http://www.nordicnaturals.com/en/About_Us_portal/Why_Nordic_Naturals/626#multiPatent">how it is processed</a>), a probiotic, a prenatal vitamin/mineral, and vitamin D if blood levels are low. This may seem like a lot of pills to swallow, but so many of us do not get these key nutrients in our diet. Research is consistently suggesting how important DHA, probiotics, and vitamin D are to a developing baby.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">If you have questions, concerns, or would like to purchase professional grade supplements, please <a href="http://findyourtransition.com/contactus/">contact me</a>! </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><b>4. Focus on lots of veggies/fruits, high quality protein, and plenty of fat. </b> I always advocate for balanced eating at any stage in life. After baby, especially while breastfeeding, protein and fat are crucial. Protein needs are still increased during lactation (to about <a href="http://www.ncbi.nlm.nih.gov/pubmed/9240917">20 grams more than pre-pregnancy</a>), which is why it's a good idea to eat protein-rich foods at each meal. Sustainably raised chicken, beef, turkey, and other meats, eggs, beans, lentils, nuts, seeds and dairy products all great protein sources. I usually don't recommend soy, especially soy protein isolate or non-organic (genetically modified) soy products, because of their effects on the thyroid and endocrine systems.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Breast milk is made of 50% fat, which is why maternal fat intake is crucial. (I know what you're thinking..."I have to eat fat? Darn it!") Even though it's debatable whether the amount of fat in breast milk changes with maternal diet, it is well documented that the types of fat do. Mothers who eat more inflammatory omega-6 fatty acids in the form of corn, soy and other vegetable oils make breast milk that's lower in healthy monounsaturated fat. I strongly urge breastfeeding women to stick to foods high in monounsaturated fatty acids (olive oil, avocados, almonds), omega-3 fatty acids (walnuts, fatty fish, flaxseed, chia seed), and quality saturated fats (coconut oil, pasture butter, eggs, raw organic cheese, and grass-fed beef). </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Veggies and fruit provide a wide range of vitamins, minerals, and plant chemicals that help baby's organs, bones, and brain grow. Plus, they're high in water content, which helps mom with fluid needs. I try to make one refrigerator-friendly salad each week so I have something quick and easy to grab. Salads usually don't require two hands to eat, and if I top them with protein I have a complete meal. Check out my <a href="http://nutritiontransitions.blogspot.com/2011/08/kale-waldorf-salad.html">Kale Waldorf Salad</a>, <a href="http://nutritiontransitions.blogspot.com/2012/11/raw-kale-salad-whole-foods-inspired.html">Raw Kale Salad</a>, and <a href="http://nutritiontransitions.blogspot.com/2012/11/raw-kale-salad-whole-foods-inspired.html">Peanut Coleslaw</a>. They all keep in the fridge with dressing for about 3 days. Keep durable fruits like apples and oranges in the refrigerator, and don't discount frozen fruits like berries, peaches and papayas that can be thrown in a smoothie or thawed and spread on whole grain bread with almond butter as a wholesome alternative to jelly.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><b>5. Drink up!</b> Breastfeeding requires a ton of water. There have been days where I have hardly gone to the bathroom if I hadn't had enough fluid, but thankfully it never affected my milk supply. Now I guzzle down water all day, plus I also have one Kombucha and one large iced green tea. Some caffeine is OK, but too much can be passed to the baby and can be dehydrating, so stick to just a few cups o' joe (or tea) when nursing. I also do about 2 glasses of red wine a week. Alcohol does pass into breast milk, but it clears in a few hours. So, if you have a drink just after (or during) a feeding there is less of a risk. The rule of thumb is that if you are feeling the effects of alcohol and your baby nurses, he or she may receive small amounts of it too. According to the AAP, 1-2 drinks by mom are safe for a breastfed baby. If you hadn't had any alcohol in 9+ months, 1-2 drinks are plenty! </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><b>6. Work with a lactation consultant, even if everything seems OK.</b> Demand one at the hospital. Meet with one within baby's first week. Breastfeeding can go from great to difficult pretty quickly if baby doesn't have the latch down just right. The good news? A lactation consultant can usually spot a problem from a mile away and can help a new mom troubleshoot any nursing issues. Far too many people stop breastfeeding because they lack the knowledge and support to continue. (In fact, check out <a href="http://www.divinecaroline.com/life-etc/top-ten-breastfeeding-myths">this awesome post</a> about 10 myths about breastfeeding.) Yes, breastfeeding is one of the most natural and beautiful things of life - but it is a skill that has to be learned by both mother and baby. There was a time when everyone breastfed, so family members and friends would teach mom what to do. We all still need that help and encouragement, and a lactation consultant, preferably one with the IBCLC (international board certified lactation consultant) credential. Your pediatrician may also be helpful if they are well trained in breastfeeding, like our ped Dr. Agarwal of Agave Pediatrics, but most will recommend a LC.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">I saw the wonderful, amazing Amey Clark at <a href="http://babymooninn.com/">Babymoon Inn</a> twice during the first few weeks to deal with a fast letdown and oversupply, which was causing Hannah to slide off the breast and cause nipple damage (read: OWWWW!). She was so understanding and helpful, and after following her advice I was completely healed and had some great strategies to mitigate our issues. We were only in the hospital for 24 hours so never got to work with a LC there, but we did have a great postpartum nurse who was really helpful with teaching me different breastfeeding holds and ensuring a good latch.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">This is our first time nursing. I had thought about what this experience would be like for years, and I was so glad Hannah latched on right away and went to town! She continues to be a great eater and knows how to tell me she's done - she throws her head back, smacks her lips, and exhales deeply. So dramatic. </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">By the way, breastfeeding may seem like more work than formula feeding at first, but it is far easier, cheaper, and oh so much healthier once you are in your groove. Of course, every baby must eat and each mom has to choose the best way to do that, but I urge new mommies to at least try breastfeeding. Aside from having a baby, it is by far the coolest thing my body has ever done. I'm still in awe of the fact that not only did my body create this little creature from almost nothing, but it can now sustain her exclusively for 6 months and in conjunction with solid foods for 1-2 years! If that's not enough, there are some <a href="http://www.scarymommy.com/reasons-to-breastfeed/">slightly selfish reasons</a> to do it too...</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;"><b>7. Pay attention to baby's response to breast milk.</b> Let's talk a bit about poop. I know, it's gross, but as a dietitian I discuss it (often in great detail) with most of my clients. Plus, if you're reading this as a mom-to-be, you will experience this and many other really gross things, so be prepared. </span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Breastfed baby poop is supposed to be yellow after the first few weeks once the meconium cleared baby's system. Fortunately, it doesn't smell nearly as bad as formula poop, and many say it doesn't smell at all. Sometimes it can turn green for a host of different reasons, including a hindmilk/foremilk imbalance, jaundice, sensitivity to something in mom's diet, or for no reason at all. We had ruled out serious issues and assumed her poop was green because of my high intake of spinach and kale (it does happen!). After speaking with another mom, however, I decided to eliminate dairy from my diet, and what do you know...yellow poop all around. Funny enough, I personally felt a lot better not eating dairy! My digestive tract seemed so much healthier, and my allergies greatly decreased. I was only eating one serving of cheese daily and 2 or 3 lattes a week, but apparently that was enough to affect both Hannah and myself. I won't go without cheese forever, but for right now I'm staying away as much as possible. I'm not sure if Hannah was ever bothered by her green poop, but I feel better knowing that her digestion has been optimized.</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Sometimes it's necessary to eliminate certain foods while breastfeeding, but fortunately it's not forever. The most common culprit is dairy, so if you notice excess gas or spitting up, green poop, or a skin rash, consider cutting out dairy for a week to see what happens. You may be pleasantly surprised in more ways than one!</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">It's all worth it for this smile, no?</span><br />
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<span style="font-family: "Trebuchet MS",sans-serif;">Enjoy!</span><br />
<span style="font-family: "Trebuchet MS",sans-serif;">*M*</span>Unknownnoreply@blogger.com5