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Crackers and Veggie Spread

5/20/2018

 
Need a snack?  Make your own veggie spread using Kite Hill's Cream Cheese Style Spread (plain).  I added minced red bell pepper and red onion, sprinkled in some garlic powder, dried parsley, original Mrs. Dash and fresh ground pepper.  You may customize veggies and seasonings to your preference and serve on your favorite gluten-free crackers.  I like Julian Bakery Paleo Salt and Pepper crackers.  Simple Mills Almond Flour crackers are also a good choice.

Kale, Quinoa and White Bean Soup

5/19/2018

 
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This soup includes Thrive Life (TL) Freeze Dried Vegetables.  Thrive Life is more than food storage it's perfect for everyday uses.  For soups you just toss, cook and enjoy.

If not using homemade vegetable broth, be sure to determine you and your family's preference.  It's amazing how one of your favorite soups can turn out completely different by using a different broth.  

Simple Mills has a great line of gluten-free, no refined sugar crackers, artisan bread and other baked goods.  Available online at iHerb.com or Vitacost.com.

Serves: 4-6

Adapted from https://simple-veganista.com/2015/09/kale-quinoa-white-bean-soup.html

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Banana Walnut Muffins

5/13/2018

 
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​Ripe bananas mean it's time to make some of these muffins.  They are a great addition to breakfast or a snack and they freeze well.  These muffins are so easy to make since you toss most of the ingredients in a blender.  Currently my favorite muffin!

Servings: 9
Prep Time: 10 minutes
Cook Time: 25 minutes
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Adapted from ​https://www.theroastedroot.net/grain-free-banana-walnut-muffins-paleo/ 

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Go To Smoothie

5/13/2018

 
Here's a delicious and quick breakfast or snack.
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Serving: 1

Ingredients:

8 oz of Unsweetened Almond Milk
1/4 cup of Unsweetened Plain Goat or Plant-Based Yogurt
1/2 - 1 cup of fruit (frozen, fresh or freeze-dried)
1 serving of plant-based unsweetened protein powder

Optional:

Add in 1/2 Tablespoon Unsweetened Bob's Red Mill Toasted Carob Powder and/or Rupunzel Organic Cocoa Powder

Method:
Use blender measure markings to add the cup of Almond Milk, add other ingredients to your high speed blender and blend until the desired consistency is reached.  Pour and enjoy.

Egg Substitutes (vegan)

5/12/2018

 
While I started out on a strict vegan diet last year, I have been able to gradually add ingredients such as cage free eggs.  For any recipes, note that if you are avoiding eggs, please use the following for a few alternatives.  I've used flax "eggs" successfully in baking so don't be afraid to give these options a try.
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Start Here

5/8/2018

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Well, you've decided to make a lifestyle change or just want to redefine your process and wondering where/how to start.  Here's a few thoughts, tips, etc.
  • Focus on what you can eat.  Instead of thinking about and communicating what you have decided not to eat, focus on what you can eat.  I've often told myself and others that it's not that I can't eat something but that I'm actively choosing not to eat it.  Positive self-talk and good attitude is what it's all about.
  • It's a lifestyle not a diet.  Diets come and go while a lifestyle change, is well, for a lifetime.  
  • Eat more of what you choose to eat.  If you are only eating fruits, vegetables, nuts, seeds and limited grains then you may need to rethink portions based on the standard serving size.  I found myself still thinking in the 'diet' mode of limiting food by serving size.  Let's face it, there aren't that many calories in fruits and vegetables compared to meats and dairy.  To keep from losing too much weight too fast, I now eat two breakfasts.  Yes, I live like the Hobbits and typically have a smoothie (almond milk, plant-based protein powder, plant-based yogurt, frozen or Thrive Life fruit) and either grain-free muffins, waffles, granola, etc.  Recipes to follow.
  • Get ready to read ingredients.  I hope to save you some of the time my Mom and I have spent reading ingredients on almost every possible product in the several grocery stores in our area.  I would see "gluten-free" and think, yeah something I can eat.  Only to see SUGAR, POTATO STARCH, etc. thrown in the mix.  If anyone finds sweet potato fries without sugar, please let me know.  Why do you need to add sugar to sweet potatoes?  It's still a mystery.  HINT:  Look for organic versions of products such as ketchup and other basics if you are avoiding sugar.
  • Get ready to revise recipes.  If you're searching for recipes online or in books, don't skip over something just for one or two ingredients that are not part of your lifestyle.  There may be an acceptable substitution.  Many of the recipes I'll share are adapted, meaning I've swapped out some ingredients for others.  As you do this and the results taste good, you'll gain more confidence and be cooking up delicious meals or snacks and feel fantastic.
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Introduction

5/6/2018

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Welcome.  I'm Laurie Copps.  Starting this blog to share my wellness journey and highlight recipes and products that have been extremely helpful to provide nutritious and delicious meals.  Please note that I am not a nutritionist nor health coach and sharing any post only for educational purposes.  Please try recipes or products as you deem suitable for your lifestyle and seek medical advise from a healthcare professional knowledgeable in your area of concern.  I hope you will be encouraged to prepare meals for yourself and family.  Let's make meal-time enjoyable again.


Photo credit: B Henderson Photo

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    Author

    Just someone on a mission to eat healthy and share what I've learned.

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