Seize The Day Blog

Health & Wellness Articles & Recipes

Archives for September 2015

What Katie Reads: New Cookbook!

cookbook

 

I’ve been stuck in a cooking rut lately, weary of my usual meals and particularly eager to spice things up! Reinventing my recipe repertoire seemed like the obvious solution, but accomplishing the task is much more challenging than one would think. Yes, the Internet provides plenty of options for recipes, in general, but they are severely lacking in the “Healthy, Toxic Ingredient Free” recipe department.

cookbook-spine

 

The truth is, it’s difficult finding yummy dishes that do not require some amount of unhealthy ingredients and can actually be made by someone other than Julia Child. If you have been feeling the same way lately, fear not! While shopping at Anthropologie last week I stumbled upon a cookbook called “What Katie Ate on the weekend…” It was love at first sight, but I hesitated to buy it because of its price…$40 for a cookbook? Let’s be realistic here, if I’m in Anthropologie and I have an extra $40 to spend, it’s going toward another piece of clothing.

cookbook-katie

It turns out that waiting to buy this beauty of a cookbook actually paid off big time because I found it for $25 on Amazon instead! Whoo hoo!!! Anyway, I’m writing an entire post on this because it is filled with tons of amazing recipes and the compilation is supplemented with photographs from all over the world, making it absolutely beautiful! Ā The author, Katie Quinn Davies, also includes vegan and vegetarian friendly dishes. If you’re gluten intolerant, no need to worry! Katie conveniently provides a gluten free substitute whenever necessary.

 

I finally had time today to sit down and go through the entire book, marking (what I found to be) eye catching recipes with neon sticky notes. Long story short, my cookbook now has A LOT of sticky notes peeking out along the tops of the pages and I am super excited to begin tackling every single one of these recipes! I will be sure to post any progress that I make (Hopefully it will be good progress šŸ˜‰ )!

cookbook-quinoacookbook-salad

 

 

 

 

 

 

 

The author of this charming publication also has a blog that displays many of the same recipes found within the cookbook, itself. So, you do have the option to look up individual recipes online. I, personally, prefer a hard copy of the cookbook so that I have all of the recipes in front of me all the time. There’s food, there’s photography, and there’s even a little bit of an exotic quality present throughout the it’s 310 pages.Ā I recommend checking out both the book and the associated blog, <WhatKatieEats.com>. Every recipe looks mouth watering good, so be prepared for a growling stomach after you’re done flipping or scrolling through Katie’s recipes.

Who’d a thought I’d find my new favorite cookbook in a clothing store? Thank you, life, for these unexpected, yet lovely happenings.

cookbook-brownies

From My Recipe Box to Yours: Mango Protein Shake

 

I know this is my third protein shake related post, but figuring out the right ingredient combinations can be a tad challenging. So, since I’ve got plenty of firsthand experience with these protein shakes, I figured, why not share it all with you? After all, it could be helpful (at least I hope it will be!). Any information I might have left out in the first two posts is guaranteed to be in this one! I hope it helps with your own protein shake assembly process!

First, it’s important to consider the homemade protein powder when you’re deciding which fruit to add to your shake (if you’re using the recipe). The quinoa and brown rice have a very mild flavor, but the dried oats are a bit stronger. The flavor isn’t overpowering, so there’s no need to worry about that ruining the taste of your protein shake, but it is present.

 

If you would like to add some vanilla flavor to your powder, cut a whole vanilla bean in half and scrape the vanilla beans from only one side into the powder. Another option is to cut the it in half longways and stick the entire whole vanilla bean into your powder. This will allow the bean to gradually flavor the entire batch. Both ways work very well so it’s about personal preference if you choose to add flavoring.

Another piece of advice when creating your protein shake masterpiece is to go easy on the blueberries. I learned the hard way that blueberries and homemade protein powder do not mix well. For some reason the two flavors together produce one funky aftertaste! Everyone has different tastes, of course, but in case your taste is similar to mine, consider yourself warned.

 

Okay, now that I’ve covered all the important tid bits I might have missed in previous posts, I would like to share one more recipe. It’s a little more on the tropical side with the main ingredient being mango. If you would like to upgrade the tropical quality of your shake to Hawaii status, I recommend reducing the 1 cup of mango to 1/2 cup instead and replacing the other half with 1/2 cup of pineapple. It’s healthy and bursting with flavor!! And who doesn’t want to try a healthy protein shake that is basically Hawaii in a cup??

Here is the recipe, bon appetit and good luck with your own personal shake making!!

 

MANGO PROTEIN SHAKE

The Final Product!

 

From My Recipe Box to Yours: Strawberry Protein Shake

 

I’ve recently added protein shakes to my diet and while I’m loving all of the nutritional value this meal gives me, it can sometimes be challenging to get my shake to the right consistency. I prefer my protein shakes to have a milkshake-like texture, you know, nice and creamy. But, many recipes give tend to give a watery final product…yuck.

 

This morning, I skipped the recipes I previously found on the Internet and created one of my own instead. To my delight (and surprise) it actually turned out really good! The shake was packed with flavor, but was also mild enough to enjoy for breakfast.

The best part? You only need 5 ingredients to make this deliciously creamy shake!

 

Want to avoid the toxic ingredients typically found in store bought protein powder? Here’s a tried and true recipe for homemade protein powder!

 

STRAWBERRY PROTEIN SHAKE RECIPE

Bon Appetit!

 

Protein, It’s Kind of Important

berries 2Blender-Color Splash ImageBerries1

Do you frequently visit the gym? Are you seriously into lifting weights? Are you a health nut? If you answered “no” to all three of those questions, guess what? Protein is still crucial for your diet and overall wellbeing! I feel like the word “protein” has become associated with a very specific stereotype, you know who I’m talking about…the kind of people whose ultimate fitness goal is looking like Arnold Schwarzenegger in his prime. I have absolutely nothing against this stereotype; if I could say one thing to these people it would be “more power to you!” However, I am frustrated with how often people walk around with the misconception that protein, in general, is limited to this group of people.Ā As if the only purpose in consuming protein is to build muscle (Ha!). I’m here to tell you that protein is a seriously misunderstood food group and is actually a fantastic source for the nutrients your body desperately needs to remain in a healthy state.

How big of a role does protein play in your daily diet? If you consume any protein at all, how good is the quality of that protein? The fact of the matter is, if your source of protein lies within meats, you’re only consuming a healthy android quality protein if you are eating Organic meats free of antibiotics and GMOs. So, stop and reevaluate your current source of protein…is it 100% healthy or does it come with some not so great chemical and/or hormonal additives?

 

For those of you who are vegetarians or vegans, how do you make protein a key part of your diet? It is challenging enough for those of us who do eat meat and dairy products to find acceptable protein. Unfortunately, it is all too common for food companies to automatically add preservatives and chemical ingredients instead of using the real thing. Our food industry has developed a habit that severely hurts us, the consumers, in the long run. You see more and more people developing serious health disorders these days. Autism is becoming too common among children, as is epilepsy.

I developed epilepsy as a teen and I thought I was perfectly healthy at the time! The saying, “don’t judge a book by its cover” is very appropriate for my situation because my insides would have told a VERY different story from my “healthy” exterior! My poor brain was struggling and I had no idea. It’s going on 7 years since I was first diagnosed and I’ve learned quite a bit about the cause of my epilepsy during that time. While I started out thinking it was simply my brain “misfiring,” I’ve come to learn that the human body rarely “misfires.” No, there is always an underlying cause that is to blame for one’s poor state of health. This underlying cause could be a multitude of things including deficiencies, diet, lifestyle, environment, etc. (the list goes on and on).

 

Discovering the cause of my seizures to be a hormone imbalance was my first step toward figuring out how to return to a state of good health. Some people are content to simply take their medication and listen to everything their doctors have to say. I don’t know about you, but I refuse to be one of those people. I don’t want to take my medication forever and I certainly don’t plan on dealing with seizures for the rest of my life. IĀ have found that considering all factors as a cause of poor health is the best way to think beyond doctors and actually get to the root of the problem.

It was this very thinking that led me to consider my diet as a contributing factor to my hormone imbalance and my seizures. Once I began my own research on the quality of those foods I frequently ate, it was no longer a mystery why my hormones were so unstable and why I had multiple deficiencies.

raspberries

From the nasty preservatives to the synthetic ingredients, I was basically eating junk on a daily basis. Processed foods may taste good, but they certainly aren’t doing your body any favors. None of these foods have any nutritional value (despite what the box says!). The fruits and veggies I typically bought were not organic; therefore I was filling my body with pesticides. All the meat and dairy products I consumed were treated with antibiotics, hormones, and who knows what else because they also were not Organic.

After learning about all of the horribly toxic ingredients I was consuming during every meal, it’s a shock I hadn’t started growing an extra limb. After switching completely to Organic foods and carefully looking over every ingredient label before buying anything, my health improved immensely. However, I realized that one challenge still remained: providing my body with the appropriate amount of protein.

 

I’ve had people tell me to use protein powder, such as whey or pea, to solve this problem, but it is nearly impossible to find a product without toxic ingredients and harmful preservatives. So, do I carry on being deficient in protein or do I consume a healthy amount of protein and compromise my health by also pumping it full of toxins??? It sounds like quite the dilemma, I know, but I can happily answer this question with an alternative solution…make your own protein powder instead! Thanks to a brilliant recipe from Back to Her Roots, you only need three ingredients and a coffee grinder to do this! Here is a breakdown of the protein powder recipe:

 

PROTEIN POWDER RECIPE

NUTRITIONAL INFORMATION:

Homemade Protein Powder (per 1/4 cup of powder):

-130 calories

-8g protein

-1g fat

-24g carbs

Store Bought Protein Powder (per 1/4 cup of powder):

-80 calories

-14g protein

-0g fat

-5g carbs

(Recipe and nutritional information courtesy of Back to Her Roots)

I know that the levels of calories, fat and carbs are a bit higher in the homemade powder, but it is also free of toxic ingredients, artificial flavorings and preservatives, so this truly is the better option. Thanks to the brilliant resources available on the Internet, you will have no trouble finding recipe ideas for protein shakes! Here’s a link I have found helpful: 48 Delicious Protein Shake Recipes. You will be shocked at how delicious and filling these shakes are (I certainly was!). Protein shakes, in particular, tend to be thought of as exclusively for weight lifters, but they truly are an excellent way to get protein into your diet and to start your day off right! Plus, they’re great for vegetarians, vegans, and meat eaters!

FullSizeRender-3

If you could use some more protein in your diet, seize the day and implement more of it into your diet whether your source is (Organic, antibiotic-free) meats and dairy, protein rich grains (like Chia seeds and Quinoa), or protein shakes.

 

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

 

Medical Disclaimer:

The information posted on Seize the Day Blog, including but not limited to, articles, images, recipes, text and other material are shared for informational purposes only. None of the writings should be looked upon as advice meant to replace that of an actual medical professional. If you suspect you have a serious medical condition you should seek help from a healthcare professional immediately. Please be aware that the author of this website is posting information simply to inform NOT to recommend others about health-related topics. Before following any information (i.e. undertaking a new healthcare or diet routine) found here on Seize the Day Blog, you should always consult a medical professional first. Please be sure to never disregard any medicinal advice because of something you have read on this website.Ā 

Hydrating with Extraordinary Flavor: Strawberry, Lime, Cucumber and Mint Water

 

I am constantly trying (and usually failing) to drink more water throughout the day. It should be a daily essential in every person’s diet. For those of you who, like me, live in Southern California or some other region with a dry climate, keeping water with you both at home and on the go is as important for your health as a good night’s sleep. Unfortunately, life gets in the way and before you know it, you’ve gone the entire day without drinking even one full glass of water. Why is something that should be so simple such a challenge to manage? Because we’re in the habit of not drinking the amount of water we should be! This task has dropped on our list of priorities, therefore, we’re also in the habit of forgetting to maintain this act.

Could we also not drink enough water because there are so many other drinks available that taste much better than water? It’s undeniably tempting to choose the sugary soda bursting with flavor over the mundane water. Your taste buds might thank you, but your body certainly won’t. What if I could make it easier for you to choose the healthier option instead of the “tastier” option? While exploring a blog called, Back to Her Roots, I stumbled across a recipe for Strawberry, Lime, Cucumber and Mint Water. I, of course, had to try making this delicious sounding water and the results were anything but mundane!

 

I’m a huge supporter of clean eating (Organic, no synthetic or toxic ingredients like MSG and GMOs) so being able to flavor my water with natural ingredients is a huge triumph for me! You need four ingredients for this recipe: strawberries, cucumbers, limes and fresh mint leaves (in addition to the water, of course). You will be amazed by the refreshing flavor your water will have after adding these simple ingredients! Plus, it’s too pretty not to pour yourself a glass instead of grabbing a can of soda.

Happy Hydrating!

 

Strawberry, Lime, Cucumber and Mint Water

Ingredients:

1 cup sliced strawberries

1 cup sliced cucumbers

2 limes, sliced

1/4 cup fresh mint leaves

Ice cubes

Water

Instructions:

1. In a half-gallon jar, or a 2 quart pitcher, layer the strawberries, cucumbers, lime slices, and mint leaves with the ice cubes. Fill Jar or Pitcher with water. Let chill for 10 minutes, and then enjoy!

Recipe courtesy of Back to Her Roots

 

~~~~~~~~~~~~~~~~~~~~

 

Medical Disclaimer:

The information posted on Seize the Day Blog, including but not limited to, articles, images, recipes, text and other material are shared for informational purposes only. None of the writings should be looked upon as advice meant to replace that of an actual medical professional. If you suspect you have a serious medical condition you should seek help from a healthcare professional immediately. Please be aware that the author of this website is posting information simply to inform NOT to recommend others about health-related topics. Before following any information (i.e. undertaking a new healthcare or diet routine) found here on Seize the Day Blog, you should always consult a medical professional first. Please be sure to never disregard any medicinal advice because of something you have read on this website.Ā 

 

From My Recipe Box to Yours: JalapeƱo Popper Grilled Cheese Sandwiches

 

JalapeƱo Popper Grilled Cheese SandwichesĀ 

I’m all about healthy eating, but I’m also all about eating good food. One of the biggest misunderstandings when it comes to dieting is the idea that you have to surrender all yummy foods for boring low carb dishes composed mostly of fat free ingredients. The truth? For starters, fat free ingredients are actually very unhealthy for you (I am going to do an entire article on this very subject and why you should avoid fat free foods like the plague, so keep an eye out for that!). Also, it is important to remember that if you truly want to eat healthy, your biggest focus should be on portion control. You could be eating nothing but veggies, fruits and yogurt for each meal, but if you’re eating enough for three people you are never going to see the results you so desperately want.

I have found that the only foods I NEED to give up are the ones with poor ingredients like Monosodium Glutamate (MSG), preservatives, chemicals and hormone additives. If you would like to learn more about the quality of foods and their poor ingredients, click here, to read my latest article “Quality of Foods: The Key to Healthy Living Begins With Your Diet.” It is unbelievable to discover how many foods contain terrible ingredients! On a more encouraging note, it is also so much fun when you discover food products that are both healthy and of good quality. Don’t panic, these foods do exist! You just have to find them. I recommend going to Organic grocery stores like Whole Foods Market, Trader Joe’s, and Sprouts Market to find the best selection of products.

Now that I have transformed my diet to be 99% Organic and 100% MSG free, my motto for eating is “everything in moderation.” I have found that I can stay healthy while still eating the comfort foods I love by monitoring my portions. Now, I’m not saying it’s okay to eat greasy, fried foods for every meal. I simply mean that it’s okay to eat some foods like this every once in a while without beating yourself up afterward. The only ingredients I have removed from my diet are MSG, synthetic contents, hormone additives and as many chemicals possible. I eat “fattening” foods like bread and pasta, but I manage to maintain a healthy weight of 114 pounds through portion control.

In fact, one of my favorite meals to both cook and eat happens to be grilled cheese sandwiches. So, when I found an entire blog entry dedicated to various gourmet-grilled cheeses, it instantly became a red-letter day. This list was composed of some pretty amazing creations, but there was one in particular that stood out to me: JalapeƱo Popper Grilled Cheese Sandwich. It was the picture that initially caught my eye. Layers of bacon strips and baked jalapeƱo peppers in between sourdough bread, one side coated in goat cheese, the other in apricot jam. Enough to make your mouth water, right?

You can visit the full article for this recipe or you can scroll down to find it with step-by-step directions complete with pictures. In addition to sharing this delicious recipe, I’m also going to give you a few tips on what products to use so that you can avoid unhealthy ingredients like MSG, therefore making a grilled cheese that is actually healthy for you! Who knew that was possible???

If you would like to visit the full list of gourmet grilled cheese you can here: 8 Innovative Ways to Eat a Grilled Cheese!

Here’s an extra link to some extraĀ recipes if you’re grilled cheese obsessed like me: 31 Grilled Cheeses That Are Better Than a Boyfriend!

 

 

 

Okay, so there are five key ingredients to this recipe: sourdough bread, bacon, jalapeƱo peppers, goat cheese, and apricot preserves. My first tip for this recipe is to be extra careful with the brand of bacon you use. When I first removed MSG from my diet, grocery shopping became challenging, but finding good quality bacon was impossible! After searching and searching, I finally found Applegate Sunday Bacon. It’s free of MSG, chemical additives, dextrose and many other toxic ingredients commonly found in most bacon. The best part? You can find it at Target! I use two different types of Applegate bacon: Good Morning Bacon (which is a thicker cut of bacon, closer to what you typically find in Europe) and Sunday Bacon (the thinner cut of bacon commonly found here in the United States).

Bacon2

 

I prefer cooking my bacon in the oven, so I place the strips side by side in glass pans and cook them for about 25 minutes at 350 degrees, sometimes more or less depending on the bacon.

 

While the bacon is cooking, you can start on the jalapeƱo peppers. I like to begin by slicing off the top of the pepper where the stem is located. I then continue to slice the jalapeƱos in half so that I can remove the seeds. Once the seeds are completely removed, I place them in rows in a 9×13 inch glass pan (although any size will do, 9×13 prevents overcrowding, giving the peppers plenty of room to bake).

 

I recommend cooking these little guys for at 350 degrees for 20-25 minutes or until the outer skins are starting to brown. The original source for this recipe suggests peeling the outer skin off each jalapeƱo pepper, but after trying it and struggling to accomplish this task, I tried leaving the skins on and found that it tastes exactly the same! So, peeling the skins is completely up to you, but it really makes no difference in the flavor or the texture of the sandwich (and it saves you time in the kitchen, who doesn’t love that?).

Now that our bacon and jalapeƱos are finished cooking, we can start assembling our grilled cheeses. For the sourdough bread, I use the Trader Joe’s brand Artisan Bread Sourdough Boule. It’s not Organic, unfortunately, but it is baked fresh daily and free of toxic ingredients. I also use Trader’s Joe’s brand goat cheese, it’s delicious! As for the apricot jam, I get mine from a local bakery exclusive to my area so for those of you outside of the Southern California area I recommend trying to find a locally grown product, as well. IfĀ you can’t find a local jam, look for an Organic brand with a small list of ingredients. This will give you the best chance at finding a “clean” product, free or almost free of toxic ingredients.

For each sandwich you make, be sure to butter the outsides of both pieces of bread for when you cook them in the skillet. On the inside of one piece of bread, spread an even layer of goat cheese and do the same with the apricot jam on the other piece. Add the jalapeƱos and bacon to complete the assembly process. In the picture below you can only see one layer of bacon, but I actually like to add a second layer on top of the jalapeƱos for a little extra crunch. The amount of bacon you add is really up to you and your preference because they’re delicious either way!

Apricot Jelly & Goat Cheese

 

Peppers & Bacon Added…Now it’s time to cook!

And now you’re ready to put your sandwiches into the skillet! If you cook them on Medium Low heat, it will take about 8-10 minutes for the bread to become golden brown, which is exactly what you want! Be sure to flip the grilled cheeses once halfway through so that both sides are thoroughly toasted.

And voila! Your JalapeƱo Popper Grilled Cheese Sandwiches are now ready to eat! After one bite, I’m sure this will become one of your favorite meals! Happy Cooking!!!

 

JalapeƱo Popper Grilled Cheese Sandwiches:Ā 

Ingredients:

2 slices sourdough bread

2 ounces goat cheese, softened to room temp

4 slices crisp bacon

3 whole fresh jalapeƱo peppers

1 Tbsp apricot preserves

2 Tbsp butter

Directions:

Slice each jalapeƱo in half lengthwise, and remove stem, ribs and seeds.

Place cut-side-down on a baking sheet, and broil until skins blacken and blister, about five minutes. Remove jalapeƱos from broiler (or oven), and transfer immediately into a plastic bag or other sealed container.

Seal and let steam until cool enough to handle, about 10-20 minutes. Remove blacked skins by pinching them between your thumb and forefinger, and discard.

Spread one of the slices of bread with goat cheese. Top with roasted jalapeƱo peppers, then bacon.

Spread the other piece of bread with the apricot preserves, and add to sandwich. Butter each side of the sandwich, and toast in saucepan over medium low heat until bread is toasted, about 2-3 minutes a side.

Recipe courtesy of Beantown Baker

~~~~~~~~~~~~~~~~~~~~~

 

Medical Disclaimer:

The information posted on Seize the Day Blog, including but not limited to, articles, images, recipes, text and other material are shared for informational purposes only. None of the writings should be looked upon as advice meant to replace that of an actual medical professional. If you suspect you have a serious medical condition you should seek help from a healthcare professional immediately. Please be aware that the author of this website is posting information simply to inform NOT to recommend others about health-related topics. Before following any information (i.e. undertaking a new healthcare or diet routine) found here on Seize the Day Blog, you should always consult a medical professional first. Please be sure to never disregard any medicinal advice because of something you have read on this website.Ā