What I ate Wednesday.

For breakfast today I had oatmeal with maple sugar. I splurged and added some Brown sugar too.
For lunch I made a Red Lentil Dal  and had it over rice. This is a picture of what was left that I will have for lunch over the next few days. No cooking lunch for a while!

Dinner tonight is steamed butternut squash and pasta with a taste of butter  and some parmesan. 

Breakfast is ready for tomorrow too. I soaked 1/2 cup of quinoa today. I drained the water and covered the quinoa in my thermos with boiling water. In the morning it will be cooked and delicious!

Food Diary 1-13-15

I am focusing on one goal a month. This month my goal is keeping my eating window at 8 hours. I start eating a noon and end at 8. I started doing this more than a year ago but was not 100% consistent so I am working on it. You can read more about the benefits of Intermittent Fasting and find out why I think it is awesome. When I took my course through the School of Natural Healing I learned about how the body digests and assimilates food and  I was taught that eating nothing, or just fruit until noon is optimal. That was years ago and now scientists are catching on to it. Interesting how that happens.

I started this blog in 2010 by journaling what I was eating. I have decided to continue on with that for a while. It will help me to keep honest in walking the walk that I teach and maybe it will give you some ideas on how to get more whole foods into your diet too!

  • Noon: my daily protein shake after exercising It has 1 cup water, 1/2 cup mixed berries, 1 T. flax, 1 T. hemp seed, 1/2 teaspoon Moringa powder, 1 scoop Amazing Grass greens, and 1 scoop Sun Warrior blend protein powder. I blend it in my Magic Bullet.
  • Today’s raw veggies were cucumbers and carrots. I made hummus to dip them in. The recipe was 1 undrained can of chickpeas, 1/4 cup tahini, 2 Tablespoons olive oil, the juice from 1 lemon, 1 teaspoon salt and a small garlic clove. I tossed it all in the food processor. It is a bit runny because of not draining the chickpeas which means it mixes well and dips well. I think I’ll make it thicker next time.
  • Dinner was Veggie Pot Pie with whole grain bisquit topping. Yum. I also cooked up some frozen peas and broccoli with some onion and a bit of butter.

That’s it for today. Actually, maybe I should log what exercise I am doing too. Today was an off day for exercise. I take Wednesday and Sunday off but I did work on my planking goal and did 30 seconds. I also did the Tabata method of High Intensity Interval Training with my Hula Hoop ! 🙂 Fun.

Buttery Beets

I have fallen in love with beets again this year! The ones coming from my garden are heirloom, organic Detroit Dark Red and Chiogga. The Chiogga ones look like a bulls eye. So cool. Together they make a beautiful delicious pair. 

The first time I saw the beets were ready to start harvesting, I brought a bunch home and cooked them in a simple but very satisfying way. I didn’t bring home nearly enough, so we each only got to sample them. I will be cooking them like this again, that is for sure.

First, clean and peel your beets. Then slice them to about 1/4 inch per slice.

Put the beets in a frying pan with butter! Isn’t it sounding divine already!!?

Fry the beets until they are starting to brown, then put about 1/4 cup of water in the pan and top with a lid.

Let the beets simmer/steam until they are soft.

Sprinkle with some sea salt or salt replacer and dish up.

Chances are you will want more than you made, so be prepared to do it again. 🙂

Happy Healthy,

Saeurkraut Mysteries Unveiled

To start a good sauerkraut, you will need cabbage. Peel off the outer leaves, wash them and set them aside for later. Cut the cabbage up until it is a size that will fit in your food processor chute. (If you don’t have a food processor just start slivering slices of cabbage and then chop it until fine.)
When you have finished slivering it or sending it through the processor, put it in the largest bowl you have. These large stainless steel bowls work great. You need a big one to fit all of the cabbage at once. (For this, many other home cooking projects and that huge bowl of popcorn for party night!) 
I run the cabbage one head at a time through my food processor and then dump it into the bowl. I like to use 4 or 5 heads of cabbage to make a bunch of sauerkraut. I love doing things in bulk to save time in the long run. (Check out my Whole Foods Binder recipes in the background – Ha Ha!)
When you have all of the cabbage shredded you can shred other veggies to add to it if you want. This time I added some shredded carrots. You can add kale, a small amount of garlic, cucumbers, or beets. Even green apples can be yummy in it but beware that onions are to pungent to use this way. Stir all of the veggies together and sprinkle it with salt. You will know you have the right amount when your vegetables taste salted but not overpoweringly so.
Now you can start packing your vegetable mix into the jars. Put about an inch at a time into the jar and press down with your fist or another object. Doing this step one inch at a time helps to get the juices flowing from the cabbage and for a brine to start forming. When your jar is a couple inches from being full, stuff a leaf or two of the cabbage that was set aside earlier onto the mixture. This does a couple of things. It keeps the kraut under the brine so it can ferment and it keeps air from reaching the kraut.
I love how the jars start to look at this point. 🙂  When you have your jars filled and there is a good brine forming, put lids loosely on the jars. You want the lids loose so the gasses can escape the jars. Clean the jars off and put them in an out of the way place. You will want to check on them periodically to make sure the brine is still covering the sauerkraut. If you need to add moisture, make a brine of 2 cups water and a Tablespoon of water and add it to the jar as needed.
When you have let your jars sit out for 4-7 days, you can tighten the lids and transfer them to the fridge where they will last for months. I have let mine ferment on the counter for 4 weeks with great results and then put it in the fridge. I am not a licensed professional explaining these processes to you so if you have doubts or questions please research it a little further for your own health and safety. I have been doing this for several years now with no ill side effects but please use common sense and education to ensure your own success. I like to have some with every meal to give my body the digesting enzymes and probiotics I need. I also use kefir for this which I will explain another day.

If you liked this information, you may enjoy these other sources on fermenting foods.
I once had the pleasure of being taught how to ferment vegetables for a couple of days by a true Japanese woman. She would slice vegetables very thin, usually bok choy, carrots, and cucumbers though I am sure the options are vast, and she would sprinkle salt between the layers of vegetables as she added them to her cool vegetable press. The press would then be turned so there was pressure holding the vegetables down and the brine would rise up above them. She actually gave  me a press and I used it a ton. The vegetables can be added to stirfry’s for awesome flavor or as a side dish.

Cooking a spaghetti squash

Did you know you can put a whole spaghetti squash in the oven and bake it without cutting it? Wow,it is so easy. It is recommended to punch a few holes in it for steam to escape so it doesn’t blow up in your oven but I haven’t done the holes the last few times and its been fine…….
I put a whole squash in an oven that is 375 degrees. Then I leave it for 60-90 minutes.
Then take it out of the oven carefully and let it cool for an hour or so, being careful even after the cooling time for possible escaping steam.
Scoop out the seeds, then scoop out the flesh.
To this squash I added garlic butter, sea salt,pepper and parmesan. It was heavenly. I ate most of it myself:)


We have been enjoying  a lot of hummus lately. Cucumbers dipped in hummus, hummus slathered on bread with tomatoes and cucumbers, chips dipped in hummus, and green peppers filled with hummus.
Sometimes I buy it, but I like to have it home made best. The flavor is best when homemade in my opinion and I can have quality control. Here is my recipe.

First I soak the beans overnight for increased nutrition and easier digestion.
Then, I let them simmer on the stove for a couple of hours until they are soft. I have tried making hummus with raw sprouted garbanzo beans but it turned out really grainy. I am going to try sprouting them for longer next time and low heat them and see how that goes.

When they are soft I add a couple cups of the sprouted beans and water to cover them into the blender. I blend them thoroughly and add about a Tablespoon of lemon juice, a Tablespoon of tahini, and a couple teaspoons of  Vegesal . I then add garbanzo beans until it blends into the right consistency. Voila! Hummus!

There are all kinds of things you can add to the hummus for different flavors like roasted red peppers or garlic. That’s the beauty of home made. You tailor it to what you like!

Happy Healthy, Elisa