Easy Healty Recipes - Fruit Salad Dressing

Fresh, in-season fruit is delicious! Eat more fruit. Eat it raw. Eat it baked, broiled, or grilled. However you enjoy fruit, get more into your diet! Here is a simple recipe for adding a little flair to basic fruit salad. Use whatever fresh, seasonal fruit is available. Do not be afraid of getting creative with the flavors. Try cayenne pepper, sea salt, nutmeg, or garlic. Have fun!

INGREDIENTS

1 Large bowl of fresh seasonal fruit cut into bite-sized chunks

1/2 Teaspoon organic Vietnamese cinnamon ground

1 Teaspoon organic vanilla extract

1/2 Organic lemon juiced

DIRECTIONS

1. Cut fruit into bite-sized chunks and place fruit into a large bowl

2. Uae fork to whisk cinnamon, vanilla, and juice from lemon in a small bowl

3. Mix fruit and dressing together. Enjoy! 

Easy Healthy Recipes - Artichoke Dip

Artichokes are extremely healthy vegetables that are a great source for folate, dietary fiber, vitamins C and K. And they are packed with antioxidants! Prepare this healthy recipe below and enjoy on rye bread or as a veggie dip.

PREHEAT OVEN TO 350 DEGREES

INGREDIENTS

1/2 Cup organic mayonnaise

1/2 Cup organic freshly grated Parmesan cheese

15 Ounces organic artichoke hearts, drained

DIRECTIONS

1. Preheat oven to 350 degrees

2. Drain artichokes and squeeze each one to remove excess liquid

3. Finely chop artichokes into small pieces

4. Mix mayonnaise and Parmesan cheese in a medium bowl

5. Add artichokes to bowl and mix ingredients together  

6. Spread into a medium baking dish. Bake in the oven 20 minutes or until brown and bubbly. Enjoy!

Easy Healthy Recipes - Mashed Potatoes

INGREDIENTS

6-8 Medium organic Yukon Gold potatoes 

3-4 Cloves organic garlic

4 Tablespoons organic grass-fed butter

3/4 Cup whole organic grass-fed milk

1 Tablespoon organic sea salt

1 Teaspoon organic ground black pepper

1 Teaspoon organic dill weed

OPTIONAL: Fresh chives finely chopped for garnish

DIRECTIONS

1. Cut potatoes with skins on into 1/2" thick slices. Place into a large pot. 

2. Peel garlic cloves, remove rough stem end, and add to pot with potatoes. 

3. Boil 20-30 minutes until potatoes are easily pierced with a fork. Drain potatoes. 

4. Add butter, milk, salt, pepper, and dill to pot. Whip potatoes and ingredients together until smooth and creamy. Top with freshly chopped chives. Enjoy!

Easy Healthy Recipes - Peas and Carrots

This is a classic combination - peas and carrots! My family often enjoys these veggies for breakfast. For this meal, we paired them with some organic kielbasa sausage, an organic whole wheat bagel with organic American cheese, organic Navel oranges, and organic raw carrots and bell peppers for added crunch. Note the portion sizes! The healthy recipe below is quick and easy.

INGREDIENTS

1/2 Bag organic frozen peas and carrots

1 Tablespoon organic grass-fed butter

1 Teaspoon organic, unfiltered olive oil

1 Clove garlic passed through a press

2 Pinches organic sea salt

DIRECTIONS

1. Boil 1/2 cup water in a pan. Once boiling, add a pinch of sea salt, garlic, and frozen vegetables. 

2. Boil vegetables 3-5 minutes. Drain vegetables in colander. 

3. Add olive oil and butter to pan over low heat. Melt butter and return vegetables to pan. Add pinch of salt. Enjoy!

Easy Healthy Recipes - Grass-Fed Beef Tacos

Ok. So this recipe is more mixing, than cooking. But that is alright - it is delicious! You will never buy that neon orange taco mix spice packet again. This recipe is quick, easy, and loaded with fruits, veggies, protein, fiber, and all sorts of nutritional powerhouses. 

INGREDIENTS

1 LB. 85-90% lean Grass-Fed ground beef

1 8-ounce can organic black beans. Look for a can with a BPA-free liner!

16 Ounces pre-made pico de gallo from the produce or prepared foods section at the grocery store

1/2 organic lime

1 Tablespoon organic ground cumin

1 Tablespoon organic ground paprika

1 Tablespoon organic sea salt

DIRECTIONS

1. Drain and thoroughly rinse beans in fine mesh strainer.

2. Brown meat in a large pot over medium-high heat.

3. Add beans and mash into meat with potato masher.

4. Add cumin, paprika, salt, and juice from lime. Mix thoroughly.

5. Pour in pico de gallo and mix well. 

Serve with smashed avocado (recipe on blog) and tortilla chips.  Be sure to round out the meal with some fresh fruit and veggies. Or serve as an appetizer at parties. Make ahead as a great after-school snack for kids to reheat and eat with quesadillas. Enjoy!

Easy Healthy Recipes - Sautéed Spinach

Spinach is amazing. It is loaded with calcium, iron, and vitamin C. My family eats spinach for breakfast 2-3 times per week. Above is a picture of a typical breakfast in our home: organic, grass-fed burgers, organic pineapple, smashed avocado (see recipe on blog), whole wheat bread, and sautéed spinach with diced organic red bell peppers. Note the portion sizes. Use the recipe below and you will be shocked at how easy it is to make healthy, delicious spinach a regular part of your diet!

INGREDIENTS

1/2 Bag organic chopped or whole leaf frozen spinach

1 Clove organic garlic passed through press

1 Tablespoon organic grass-fed butter

1 Tablespoon organic unfiltered olive oil

Sea salt to taste

DIRECTIONS

1. Squeeze garlic through press onto butter and allow to rest 10 minutes on a spatula or wooden spoon.  

2. In a medium pot, bring 1-2 cups of water to a boil. Place a fine mesh colander into pot, suspended above water. Add frozen spinach and cover with lid. Steam spinach for 5 minutes. 

3. Remove colander with spinach and pour the green water from pot over the spinach. 

4. Pour olive oil, butter, and garlic into pot and cook for 1 minute over low heat.

5. Gently press excess liquid out of spinach. Add spinach to pot with a three-finger pinch of salt. Stir everything together. Serve over diced bell peppers for added crunch and a nutritional boost. Enjoy! 

Easy Healthy Recipes - Root Vegetable and Chicken Soup

Root vegetables come into season after the first frost of fall. This makes them a fresh option for hearty winter soups. Play with the recipe below to customize the flavors and texture. Most root vegetables will pair nicely in the soup. Enjoy!

INGREDIENTS

4 Organic cage-free boneless skinless chicken thighs seared, cooked, and diced 

1 Bunch organic celery sliced thin

1 Bunch organic carrots sliced thin

1 Organic parsnip sliced thin

1 Organic rutabaga shredded

1 Organic turnip shredded

1 Organic yellow onion diced

1/2 Bunch organic red kale

8 Ounces organic whole wheat penne pasta

2 Tablespoons organic unfiltered olive oil

1 Clove organic garlic

1 Can organic white beans in BPA-free can rinsed and drained

1 Tablespoon organic dried basil

1 Teaspoon organic dried oregano

48 Ounces organic cage-free chicken broth

1 Tablespoon organic sea salt

1 Tablespoon organic freshly ground black pepper

1 Tablespoon organic paprika

DIRECTIONS

1. Heat olive oil in large pot over medium heat. Add onions, carrots, celery and sauté until onions are translucent. Add turnip, rutabaga, parsnip and sauté 5 minutes. Add garlic, kale, beans, chicken, salt, pepper, paprika, basil, oregano and sauté 5 minutes.

2. Add chicken stock and pasta and bring to a boil. Lower heat and simmer 10 minutes. Enjoy!

Easy Healthy Recipes - Gently Fried Chicken

Classic comfort food. Fried chicken, mashed potatoes, broccoli with butter and garlic, and a tart Granny Greensmith apple. The best! The recipe below is a healthy twist on classic fried chicken. It cooks quickly and is satisfying. Be sure to load your plate with a mound of vegetables and some fruit!

INGERDIENTS

2 Organic cage-free chicken breasts

2 Cups whole wheat panko breadcrumbs

1 Clove organic garlic

1 Teaspoon Dill

2 Organic cage-free eggs

2 Tablespoons organic grass-fed milk  

1 Teaspoon mustard

1 Teaspoon fresh ground black pepper

1 Teaspoon organic sea salt

1 Cup organic whole wheat pastry flour

1/4 Cup organic unrefined olive oil  

DIRECTIONS

PREHEAT OVEN TO 350 DEGREES

1. Heat olive oil in large pan over low heat. Put tin foil on a large baking sheet.

2. Pound chicken breasts until they have a similar thickness and size.  

3. Place flour into a medium bowl. Place eggs, milk, mustard, and pepper into a second bowl. Whisk together. In a third bowl, place breadcrumbs, garlic, and dill - mix thoroughly. 

4. Coat chicken with flour on both sides. Next dip chicken in egg mixture an coat. Finally, cover chicken with breadcrumbs. Place chicken onto baking sheet. Repeat with additional chicken breast. Dash both sides of chicken with salt. 

5. Place chicken into oil and gently fry for 1 minute. Flip and fry 1 minute more. Remove chicken from pan and place onto baking sheet. 

6. Bake chicken on oven at 350 degrees for 20 minutes. Flip half way through cooking to evenly crisp. Enjoy!

Easy Healthy Recipes - Whipped Cream

INGREDIENTS

8 Ounces organic grass-fed heavy whipping cream

2 Tablespoons powdered sugar

DIRECTIONS

1. Place a medium bowl and beaters into the freezer for 5 minutes. 

2. Remove cold bowl and beaters from freezer. Immediately add cold cream and powdered sugar to bowl.

3. Beat on medium speed for 2-3 minutes. When cream begins to stiffen, remove beater and scrape sides of bowl. Gently fold looser cream into stiffer cream. Beat on medium another 1-2 minutes until stiff peaks form. 

4. Refrigerate immediately. 

We love whipped cream with fresh berries, on homemade Belgian waffles, or straight out of the container! Simple and decadent. Enjoy!

Easy Healthy Recipes - Farro

Farro is a ancient grain similar to barley that is sold dried, cooked until soft, but still amazingly crunchy. It is hearty and healthy with 7 grams of dietary fiber and 7 grams of protein per serving. Serve topped with meat or veggies. Here is a recipe great for pairing with fried chicken (recipe on blog). 

INGREDIENTS

1 Cup Farro

3 Cups organic cage-free chicken stock

2 Tablespoons organic grass-fed butter

2 Tablespoons organic unfiltered olive oil

1 Clove garlic passed through a press

1/4 Organic lemon juiced

Organic sea salt and pepper to taste

DIRECTIONS

1. Rinse Farro in a mesh strainer

2. Place Farro and chicken stock into a medium pot over high heat. Bring to a boil. Turn heat to low and simmer 30 minutes  

3. Drain Farro in mesh strainer

4. Sauté garlic in olive oil and butter. Add Farro, salt and pepper, and juice from lemon. Mix well. Enjoy! 

Raise Healthy Kids

People are always curious what our family eats. Here you go! For lunch today, the 3 and 5 year old are having a quarter of a turkey sandwich, carrot, bell pepper, banana, nuts, tortilla chips, dark chocolate, and water. Note the portion sizes! #RaiseHealthyKids

Sitting is a Death Trap # 2

Sitting too long can cause nonalcoholic fatty liver disease.

Easy Healthy Recipes - Leeks and Mushrooms

INGREDIENTS

1 Organic large leek

1 LB. Organic mushrooms

1 Tablespoon organic unfiltered olive oil 

2 Tablespoons organic, grass-fed butter

1 Tablespoon organic soy sauce

DIRECTIONS

1. Remove top and bottom of leek with knife. Slice leek in half lengthwise. Rinse leek thoroughly to remove dirt from grooves. Slice leek on the bias. 

2. Rinse mushrooms. Cut into 1/4" slices.

3. Pour olive oil into pan over medium heat. Add leeks and sauté 3-4 minutes until slightly soft. 

4. Add mushrooms, butter, and soy sauce to pan. Stir, cover, and steam 3-4 minutes. Uncover and simmer another 2-3 minutes. Enjoy!

Clean Eating - Practical Approach to Nutrition

There is a lot of chatter and opinions on how to define healthy eating. What should we eat? When should we eat? How much should we eat? Where should we eat? Why do we eat? It is no wonder most people simply throw their hands up and choose the most convenient form of sustenance when selecting what to stuff into their maw. It is also no surprise that a third of Americans are now clinically obese.

I have read numerous books, magazines, and articles, as well as spoken with various nutritionists and experts on the topic of food. I am continually trying to answer the questions above and develop a reasonable eating pattern for my family. While the details continually change, the basis for my family's healthy food consumption is Clean Eating.

What is Clean Eating? Below is the most concise outline I have uncovered. It comes from Clean Eating magazine. I strongly encourage anyone interested on developing a healthy, positive relationship with food to explore CleanEating.com or ToscaReno.com and her Eat Clean series of cookbooks. They changed my life!

The information below in italics is directly from Clean Eating Magazine. Subscribe at CleanEating.com!

The soul of clean eating is consuming food in its most natural state, or as close to it as possible. It is not a diet; it's a lifestyle approach to food and its preparation, leading to an improved life - one meal at a time.

Eat Five to Six Times a Day

Three meals and two to three small snacks. Include a lean protein, plenty of fresh fruit and vegetables, and a complex carbohydrate (look for the words WHOLE GRAIN) with each meal. This keeps your body energized and burning calories efficiently all day long.

Choose Organic Whenever Possible

If your budget limits you, make meat (GRASS FED), eggs (CAGE FREE), dairy (PASTURE RAISED), and the Dirty Dozen (PEACHES, APPLES, BELL PEPPERS, CELERY, NECTARINES, STRAWBERRIES, CHERRIES, PEARS, GRAPES, SPINACH, LETTUCE, POTATOES) your organic priorities.

Drink at Least Two Liters of Water a Day (THINK 5 PINT GLASSES - 1 WITH EACH MEAL/SNACK)

Preferably from a reusable canteen, not plastic; we're friends of the environment here! Limit your alcohol intake to one glass of antioxidant-rich red wine a day.

Get Label Savvy

Clean foods contain short ingredient lists. Any product with a long ingredient list is human-made and not considered clean.

Avoid Processed and Refined Foods

Avoid white flour, white sugar, white bread, and white pasta. Enjoy complex carbs such as whole grain instead. Most of your favorite carbs are available in whole grain options.

Know Thy Enemies

Steer clear of anything high in saturated and trans fats, anything fried or anything high in sugar. When you do indulge in these options, be moderate - see Learn About Portion Sizes below.

Consume Healthy Fats

Essential Fatty Acid (EFA) foods like wild caught salmon, organic almonds, organic extra virgin olive oil, organic broccoli and spinach, organic whole grains, and cage free eggs.

Learn About Portion Sizes

Work toward eating within them. The best method we have discovered is the hand method. A serving of protein is the length, width, and depth of your palm; a serving of organic fruit and whole grains fit into one cupped hand; a serving of organic vegetables fits into two cupped hands; sweets and cheats like 70% dark chocolate are the size of your thumb.

Reduce your Carbon Footprint

Eat produce that is seasonal and local. It is less taxing on your wallet and our environment.

Shop with a Conscience

Consume humanely raised and local meats.

Slow Down and Savor

Never rush through a meal. Food tastes better when savored. Enjoy every bite.

Take it to Go

Pack a cooler for work or outings so you always have clean eats on the go.

Make it a Family Affair

Food is a social glue that should be shared with loved ones. Improve the quality of your family's life along with your own.

Clearly, there is a lot of information above. It is challenging to incorporate all of these lifestyle changes at once. Start with one item and make it a habit (we recommend Learn About Portion Sizes). From there you can begin to slowly integrate the other habits. Improve your life one meal at a time!

Easy Healthy Recipes - Spaghetti Squash

Spaghetti squash is delicious. It is easy to prepare and very healthy. Here is the recipe for the spaghetti squash above served with raw organic red bell pepper, and two organic cage-free eggs on top of toasted whole wheat naan.

INGREDIENTS

1 Organic medium-size spaghetti squash

4 Tablespoons organic, grass-fed butter

2 Cloves organic garlic passed through a press

Sea salt and fresh ground black pepper to taste

DIRECTIONS

1. Preheat oven to 350 degrees.  

2. Use a heavy chef knife to slice both ends off of the squash. Next, slice the squash in half lengthwise. Scoop out the seeds and loose strings.  Pierce the outside of the squash with a fork in 5-10 different areas on each half. 

3. Put water in a baking sheet about 1/2" deep. Place the squash open side (the inside with flesh) down into the pan with water. 

4. Roast the squash for 45 minutes until tender. Allow 10 minute to cool.

5. While squash is cooling, place butter and garlic into a large bowl.  

6. Scrape the now tender squash into a fine mesh strainer. Discard the skin. Gently press out any excess water from squash.

7. Mix squash in bowl with butter, garlic, salt and pepper. Enjoy! 

Merry Christmas 2014 - Veggie Tray

Have a great holiday with family and friends! Shared, positive experiences with loved ones just might be the meaning of life. Now find that veggie tray!

Sitting is a Death Trap # 1

Every hour you sit in front of the television, your life expectancy is slashed by 22 minutes. Watching TV for 6 hours a day takes 5 years off your life.

Easy Healthy Recipes - Mexican Meat Marinade

INGREDIENTS

1 Clove organic garlic

1 Tablespoon organic sea salt

1 Teaspoon organic ground cumin

1 Teaspoon organic paprika

1 Lime

2 Tablespoons organic unfiltered olive oil

DIRECTIONS

1. Pass garlic through press into a small bowl. Add salt, cumin, paprika, and juice from lime. Mix well and allow spices to dissolve for 1-2 minutes. 

2. Add olive oil and whisk mixture together to create a smooth, emulsified texture. 

3. Place meat into a Glass-Lock container covered with marinade. Refrigerate 2-12 hours. 

I love cooking meat in a Lodge cast iron skillet. Fire the pan to smoking hot, place meat in pan, cover, and drop heat to low. Cook 5-7 minutes on each side. Allow meat to rest 5-10 minutes before thinly slicing and serving with a plate full of veggies and smashed avocado. Enjoy!

Hinsdale Health Coach - Movement Progressions

What does it take to move well? It requires a shift in thinking and a shift in the approach to fitness.

For thousands of years, mankind had to adapt to their environment. The rapid advancement of technologies in recent centuries has enabled mankind to adapt their environment to them. Earlier versions of humans had to efficiently crawl, walk, run, balance, jump, climb, carry, throw, catch,  and defend themselves. These skills were essential for survival in the often unforgiving world around them. Challenges were everywhere!

In modern times, our focus has shifted from being fit for practical reasons to being fit to simply look good. Developing a body that functions well will result in a body that looks great. Muscles will develop naturally and in a symmetrical manner - think Michaelangelo's David. More importantly, the body feels well and will handle activities in our daily lives pain-free. 

The current approach to fitness is working out on some sort of man-made contraption for 60 minutes a day, three days a week. Then being primarily sedentary for the next 23 hours moving from chairs, to cars, to couches, to beds. We view working out as work, not fun. Movement should be an enjoyable part of your life that is peppered in throughout your day. 

The next time you "workout," think about how your body moves naturally. Do not default to the man-made machines that tout fitness. Just move. Run. Jump. Carry. Crawl. Throw. Catch. Push something heavy. Pull something awkward. Squat down. Push yourself up. Be creative. Make it a game. Have fun!

Remember, the fitness industry is a business that needs products to sell. There is no way to monetize a pull up...voila!...the lat pull down machine. Ask yourself, has there ever a time your environment dictated that you move in the restricted motions of the lat pull down machine - seated, legs immobilized, pulling weight down onto your body?

Food for thought... Now get up and get moving! 

Easy Healthy Recipes - Chicken Cacciatore

This hearty, warm, healthy meal is great on winter nights. Use chicken thighs to boost the flavor, and the silky polenta is the perfect bed for pan juices. Be sure to deeply brown the chicken skin before braising to get it crisp - the fat will enhance the sauce. Enjoy!

INGREDIENTS

2 Tablespoons organic unfiltered olive oil

8 Cage-free boneless chicken thighs or combo thighs and drumsticks

1 Organic red bell pepper sliced thin

1 Organic yellow onion slices thin

4 Cloves organic garlic passed through press

1 Teaspoon organic crushed red pepper flakes

12 Organic black or green olives pitted and finely chopped

4 Tablespoons organic red wine vinegar

1-1/2 Cups cage-free chicken stock

4 Organic Roma tomatoes roughly chopped

2 Tablespoons organic flat leaf parsley finely chopped

DIRECTIONS

Heat olive oil in large pan over high heat. Season chicken with salt and pepper and add them to pan with skin side down. Cook for 10 minutes, turning occasionally. Remove chicken from pan.  

2. Lower heat to medium and add bell pepper, onion, garlic, pepper flakes, and olives. Cook 5-10 minutes until vegetables soften. Add vinegar and simmer 1-2 minutes, stirring occasionally, until vinegar nearly evaporates.

3. Add stock, tomatoes, and chicken, tucking chicken skin side up into the vegetables. Bring to a simmer and cook over medium heat another 20 minutes. 

Serve over prepared polenta. Sprinkle with salt and pepper to taste, as well as fresh parsley. Enjoy!