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Monday

4

January 2016

Kick-Start a Healthy New Year

Written by Rachel, Posted in Menu Planning, Thoughts

It’s a new year. And with it comes resolutions and plans to make changes. Some of the most common resolutions are to eat healthier and to exercise more. These can be very realistic resolutions, but they’re not always easy. With our weekly Abundant Harvest Organics box that makes the healthy eating resolution much simpler. Tons of great fruits and veggies are at our disposal. But, you still need to know what to do with those fruits and veggies once you’ve got them home. That’s the challenging part. It’s also one of the things I love to do, so here are five ideas for great recipes to kick-start your new year in a healthy way.

Loaded Chicken and Rice Soup

Take the name literally. It’s loaded with veggies, rice, and chicken. It’s hearty and healthy in a bowl. If you don’t do meat, skip the chicken, no big deal. Add some more veggies, some tofu, or tempeh. Make a big batch and enjoy it as a great lunch all week long.

Heart Healthy Chard Wraps

These wraps are vegan, but you wouldn’t know it. They’ve got nuts, quinoa, and raisins that kinda mimic a meaty filling and pack in the protein.

Massaged Kale and Tuna Salad

When people are trying to eat healthier, salads often come in to play. But they have a pretty bad wrap. This salad doesn’t. It’s heartier and tastes great. Massaging the kale helps with digestibility. Tuna adds a meaty punch (crispy tofu would be fabulous too if you don’t do fish – maybe the leftovers from the Stir Fry that’s below). And, carrots (or whatever veggies you’ve got hanging around) add great crunch.

Vegetarian Soft Tacos

Tacos are a great way to pack in the nutrients and eat well no matter what the season. During the hot summer months we enjoy Eggplant and Summer Squash Tacos. Other times in the year it might be beans and cabbage. You can throw in whatever you think will taste great, top it with some Greek yogurt and salsa, and you’ve got dinner (and maybe a lunch for tomorrow) in a flash.

Red Choi Stir Fry with Tofu and Almonds

Stir Fry is a great way to load up on veggies. Plus, it’s quick and easy, so it makes for a great weeknight dinner. As a bonus, it usually tastes even better for lunch the next day.

The recipes and a weekly box of AHO produce are a great place to start (along with a good menu plan). But, it can still be a challenge to keep up with all that you’ve resolved to do. Here are some suggestions/tips/things that have worked for me.

How To Make It Happen

Start Now! Start today. This moment. You want to make a change? Do it. Don’t wait for tomorrow. Even if it’s just a small step in the right direction, take it. Then write it down – keep a food journal or an exercise log. Keep track and check up on yourself. Take an honest look at where you started and then track your progress. I find it much more motivating to see some improvement along the way. Inches lost, pounds shed, veggies consumed – it’s a great way to keep up the good work. As you become a healthier version of you, jot down how you feel. At the end of each week, note things that have changed (more energy, pants looser, sleeping better).

Find an accountability partner. Share your goals and plans, then keep up with how your doing. If it helps, workout together, cook together, share meals, and recipe ideas.

Exercise! For me, exercise and eating well go hand in hand. It needs to be a priority. Not only do I feel much better physically when I’m active, but mentally. I may look exactly the same, but I feel so much more confident and fit after I’ve exercised. It’s an ongoing battle for me. It’s easy to turn a day off into a week off into months off. But, I know better. I’ve known better for a long time. I used to teach aerobics classes and was a certified personal trainer (a long long time ago). No more excuses or “I’ll do it tomorrow”. Today today today, get moving!

#FreeToFail! Be free to fail, to skip a day, to indulge. Just don’t let it become a way of life. So you skipped a workout, you ate a huge piece of cake. Not the end of the world. Tomorrow is a new day. Get back to it.

Your healthy lifestyle will look different from your best friend’s. So do what works for you. Push yourself, challenge yourself, but don’t get caught in the trap of comparison. We are all uniquely made and that’s a good thing. Own it, enjoy it, and treat yourself with love and respect.

Happy New Year!

Friday

16

October 2015

0

COMMENTS

Fig and Goat Cheese Spread – Oh What a Trip

Written by Rachel, Posted in Appetizers, Baking, Cheese, Condiments, Dairy-Free, Fruit, Gluten Free, Quick and Easy, Roasting, Snacks, Thoughts, Travel, Vegan, Vegetarian

My youngest brother, Josh, got married to Karensa in Ontario, Canada last month. So Tim and I, thankful to get some real fall weather, made the journey to my homeland. It was blissfully cool. The leaves were changing color. And, we had two and a half weeks to spend with my family.

It was the best.

My parents live on a few acres. Since the weather was so nice, we spent plenty of time outdoors.

Notice that I’m wearing a hoodie?! In September?! I miss that.

Notice the wacko trying to sneak up on me? He forgot that taking a selfie with the front camera means you can also see the person sneaking up behind you (ahem, I didn’t notice him until like the third picture).

Tim spent hours and hours working on Josh and Karensa’s wedding invitation (that’s the original in the frame on the right). He drew their seal on the chalkboard by the entrance to the banquet hall. Flippin’ talented. I can’t believe the things he comes up with. (If you want an invitation or just some hand lettering drawn by Tim, he’s got an Etsy store open now.)

Josh and Karensa had a private ceremony at my parents’ place. It was sweet and intimate. They did something kinda neat where they asked people to share during the ceremony (instead of speeches at dinner). I cried and high talked though mine.

I told them that I remembered my dad telling me that I had a baby brother. I’d wanted a sister. But, I’m so glad that I got Josh instead. He’s a sweet, kind, caring, super smart man. And I’m so glad that now as grownups we’re not just siblings, but friends. He’s found a wonderful woman to share his life with, and now I have her (and my other sisters-in-law), many sisters instead of the one I was hoping for so many years ago.

Since there was plenty of family in from out of town, we had lots of extended family time. It was super fun. Two of my mom’s siblings still live on the West Coast (mom’s a California girl), so they’re not all together often. But when they are… what a hoot!!

I’m a huge baseball fan, and growing up it was all about the Blue Jays. We drove into Toronto a few times. Once to see a Jays game. I was thrilled to watch them crush the Yankees. My brother Jake and I were talking the other day about how our 10 and 12 year old selves (respectively) are just thrilled that the Jays are in the post season again for the first time since 1993.

If you need me over the next three weeks, I’ll be on the edge of my seat, hoping the Jays can win again.

Toronto (pron. Tronno). One of my favorite skylines.

We had a little extra time before meeting some family for dinner, so we hung out on the shores of Lake Ontario.

Tim and I read books, enjoyed the cool weather, and listened to the waves lap gently at the shore.

There was a lot going on during our trip. It was busy, but it was so good. In the midst of it, we still had plenty of time to hang out with my immediate family though, and that made it great.

My parents moved from the house I grew up in right after Tim and I got married. There are things that I still miss about it. Those memories that have been permanently etched in my mind. That squeaky step, the creaky wood floors, the sound of the back door closing in the winter. But, this place makes me smile. I love that there’s a river to sit by, trees to walk through, and an awesome commercial kitchen to play in.

One of the reasons they moved was to have a kitchen that mom could work out of. They worked hard and fixed this place up, and now they have a banquet hall for groups, and a bakery & café where mom showcases her baked goods, and sells soups and lunch items a few days a week. What fun it was to cook with mom in her kitchen!

JKWeddingTrip-15

Tim got to help out too. He re-did all of their interior signs (and made a couple new ones for along the road), and he made some out of this world strawberry cheesecake ice cream.

I’ve been making pain au chocolat at home from the recipe I learned when Tim and I were in Paris. So Mom let me play a bit and I made both a regular and a vegan version for the bakery. They both turned out great! Karensa is a vegan, so I was hoping that there’d be some left for her for when they returned from their honeymoon. There were.

In addition to helping with the bakery & café, I got to spend a fair amount of time in the kitchen because Josh and Karensa asked my brother Jake and I to make the appetizers for the wedding dinner. Over the next month or so I’ll share the remaining recipes, along with a few more photos from the trip.

Some of the appetizers were passed on trays. But, we also had a station set up with toasted bread and crackers, with a few different spreads. The first (and probably my favorite) was a warm fig and goat cheese spread. There were two versions, one with goat cheese, one with coconut yogurt (for the vegans). They were quick and easy to make. It wasn’t fig season in Ontario, so we used dried figs. I’d been planning to roast them, which would have been awesome too. But, to save a bit of time, the dried figs worked great. This was a great appetizer, but I think I could probably just eat it for dinner. Give me a baguette and some honey to drizzle over and I’d be set.

Happy Eating!

Fig and Goat Cheese Spread

Prep Time: 15 minutes

Yield: 2 C

Ingredients

1 1/2 - 2 C dried figs* (about 20) (8 oz., 227g), chopped
1 pkg (300g) goat cheese, chopped (or 1 C vegan yogurt - Yoso brand was great)
1 T lemon zest, chopped
1-2 T honey
1/4 t black pepper
to taste salt
1 t lemon juice

Instructions

Pre-heat the oven to 350F.
Mix all ingredients together. Taste and adjust seasoning if desired. Scoop into a shallow oven safe dish and warm through (about 20-30 minutes should do) (if making the vegan version, you may want to just serve it at room temperature rather than heating).
Serve with toasted bread, crusty baguettes, or crackers.

Notes

*If using fresh figs, halve and roast (350F for 10-15 minutes or so), then chop.

http://www.de-ma-cuisine.com/fig-and-goat-cheese-spread-oh-what-a-trip/

Every time I say “on trays” I hear Basil Fawlty say “On those trays” to Manuel in Fawlty Towers…

Monday

28

September 2015

0

COMMENTS

Grocery Shopping

Written by Rachel, Posted in How To, Thoughts

I love to plan. Making lists is fun, checking things off a to do list is satisfying, and figuring out my grocery list is rewarding. Last year I worked on a series about menu planning. There are three parts: the reason, the menu, and the staples to have on hand. Now it’s time to tackle the grocery list.

I like to have my grocery list written out in the order that I will find things in the store. I find that I miss less when I do it that way. Plus I save time in the store, as I’m not running from one side to the other, or standing in each aisle scanning the list to see if I need anything. I think I get it from my mom. I seem to remember her lists were always written out this way.

When we were first married, our budget didn’t allow for much in the grocery department. Not a lot has changed since then, so I still plan our menu and grocery trips the same way that I always have.

As I’m planning our menu I will make a list of the things that we have on hand. You know, rice, pasta, beans, veggies etc. I will combine those with what’s coming in the weekly Abundant Harvest Organics box. As the days get filled up with things to eat, I will see what’s missing from our pantry, and add it to the grocery list. As the list fills up, I will keep an eye on the week’s grocery budget. We usually have some staples (like milk, cheese, and eggs) that take priority. They’re the things that I can’t make or grow myself. After that, I’ll take things off or add them based on what’s left in the budget. Some weeks are smaller than others, and I get to be creative with what we eat.

Like I mentioned earlier, I like to organize my list based on the layout of the store I will be shopping at. Some stores are organized a little more by category than others, so I’ve got two list options for you.

You can use these lists (just download and save the photos), or you can download one of the many grocery list apps onto your smartphone. I don’t have one to recommend, sorry, I’m a pencil and paper kinda gal. I know, it’s old fashioned, but I prefer it.

I find that keeping the grocery budget balanced with the overall budget is the key for keeping from overspending. And the key to keeping the grocery list in check is to plan the menu ahead of time. This is my idea of a fun way to spend an hour or two… for real!

Happy Eating!

Hand lettering on the grocery list done by Tim Oberg.

Monday

14

September 2015

0

COMMENTS

How to Compost Reuse and Recycle

Written by Rachel, Posted in How To, Thoughts

This summer I wrote about conserving water in the kitchen. Now, let’s take that conversation one step further, and let’s talk about composting, reusing, and recycling.

Composting

We live in the city, but I have a small garden, so I have a composter in the yard. It’s a ball with a lid on either end that can be rolled around the yard to turn it. It looks like the Death Star (it gets some weird looks from people walking by). My parents have always composted, Tim’s parents do too, so it’s something that’s ingrained in me. It’s not something that I know a lot about, so I’m learning as I go. But, so far it’s been a great addition to my garden.

My rules for composting are as follows:

All fruit and veggie scraps go in, even those that aren’t organic. While I don’t want pesticides in the garden, I still feel like it’s better to have those scraps in the compost than in a plastic bag in a landfill. That’s just me. I’m not super picky. So we add egg and nut shells, fruit pits, and seeds.

Cardboard goes in if it hasn’t been printed on. Usually this is egg cartons and toilet paper rolls, torn into small pieces. I skip the cereal boxes, because I’m not sure about the shiny printed on side.

The butcher paper from the weekly box of produce from Abundant Harvest Organics gets torn into small pieces and added(usually the dog will help with this chore – you can see a video of him “helping” here).

Paper towels and tissues, as long as their not super gross.

Compostable packaging (some companies have made things like chip bags, forks, plates, cups etc out of biodegradable vegetable products).

Things that we don’t add: Animal products (meat, dairy – mostly because we don’t want to attract animals and because of the smell), large quantities of oil or leftovers. Leftovers will just depend on their makeup and amount. I think that a little bit once in a while isn’t too bad.

Reusing

When I was a kid, I was the one whose sandwich was in the washed milk bag (I grew up in Canada – milk comes in sealed plastic bags). At the time, sooo embarrassing, amiright?! But now, I totally get it. Twist-tie plus milk bag is a perfectly acceptable sandwich holder. Since I don’t live in Canada anymore, we wash and reuse any ziptop bags instead of milk bags (unless they’re way grody).

I often save peanut butter jars, salsa jars, and sometimes even a wine bottle or two. The jars are washed and saved to store things like leftovers, homemade veggie stock, and homemade yogurt. We wash the wine bottles, and Tim has scraped the labels off them, and we keep them filled with water in the fridge (and we have a few more empties on hand in the cupboard for when we host dinner parties). These jars (especially super cute mason jars) can be washed and used if you’re short on drinking glasses. They can also be used to store fresh herbs and flowers. Once you’ve scraped the label off (a razor blade works great for this), a bit of burlap could be wrapped around a jar, or a ribbon or some string could make a nice bow, and they’d make a nice centerpiece for your dinner party table.

Recycling

There’s a lot that can be recycled rather than thrown in the trash. Cans, glass bottles, plastic, and even some types of styrofoam (although some is now corn-based and can be composted). Many grocery stores will take your plastic bags and recycle them (they shouldn’t be added to curb-side recycling as they can get caught in the sorting equipment at the recycling center). Depending on your location there may be different regulations, so check into them so you know what’s acceptable and what’s not.

Another option is to collect containers for cash. It takes a while to collect enough to make any serious money. But, when every little bit counts, it can make a difference. My very first job, if you can call it that, was a “company” that my friend and I started. We’d pull our wagon around our neighborhood and ask the neighbors if we could have their cash refund applicable recyclables. Then we’d take them to the recycling center and get money for them. I don’t think the business lasted long, but the idea was a solid one. There are people who collect recyclables for charitable organizations too. You save ’em up and bring them on a designated day and they’ll do the rest.

We can all do more to lower the amount of waste that we’re producing. Recycling, reusing, and composting are three great ways to start. Even if you start small, it can lead to big changes. Our commitment to wasting less has led me to be more mindful about what I buy. I try to avoid products with excessive packaging, I prefer glass over plastic, and I bring reusable bags to the grocery store. There’s always going to be more that I can do, but it’s a great place to start.

Thursday

27

August 2015

0

COMMENTS

How to Make Delicious Packable Lunches

Written by Rachel, Posted in How To, Lunch, Thoughts

Oh lunch. The oft neglected middle meal. How often do we eat in a hurry at our desks, eat a squished vending machine sandwich, or forget to eat altogether? Admittedly, I don’t forget to eat all that often. I’m usually thinking about the next meal while I’m eating the current one. It’s just the way I operate. But, if I have nothing planned or prepared, I will eat chips and salsa, or cold leftovers standing at the kitchen island… anything to ward off the hunger pangs.

I try to have our meals planned a week ahead of time. Not just dinners, but breakfasts and lunches too. Helps my days to run much smoother when things are planned ahead of time. Food is defrosted when I need it, groceries are added to the list, and there’s food to take to work or eat at home for lunch.

Whether I’m making a lunch for Tim to take to work, or something to be eaten at home, I like to include something filling – a main of sorts, along with some raw fruits and veggies. Today’s lunch was Taco Salad, using some of what we have on hand: lettuce, tomato, cucumber, black beans (spiced up with some chili powder and salt), shredded cheese, corn chips, Greek yogurt, and salsa. To go along with that was some cut up cantaloupe and watermelon, and a whole plum.

Here are some other ideas for lunches that can be packed and enjoyed no matter what you’ve got going on at lunchtime.

Hot Lunches for the Work Week

Monday

Rice and Bean Burritos or leftover Beef and Bean Enchiladas with Greek yogurt and salsa

Carrot sticks

Fruit – whole or in chunks as a salad (stone fruit, apple, pear, persimmon, pomegranate, melon, figs)

Tuesday

Spicy Summer Squash and Tomato Soup

BLT

Fruit – whole or in chunks as a salad

or Chicken Noodle Soup

Roasted Veggie Sandwich (leftover roasted veggies, like eggplant, summer squash, onions, peppers – with mustard or mayo – or both, on a baguette, with fresh tomatoes and olives)

Fruit – whole or in chunks as a salad

or Kohlrabi Stew

Ham and Cheese Sandwich

Fruit – whole or in chunks as a salad

Wednesday

Succotash

Tuna Melt (bring the prepared tuna in a separate container, top bread with tuna and cheese, place on a pan in the toaster oven and cook until hot and melty)

Vegan Fruit Crisp

Thursday

Fish Wellingtons

Creamy Cucumber and Tomato Salad

Fruit – whole or in chunks as a salad

Friday

Mediterranean Veggies and Rice

Salted Chocolate and Roasted Fig Pudding

Cold Lunches for the Work Week

Monday

Artichoke Heart Dip with raw veggies for dipping (carrots, celery, radishes, artichoke leaves, snap peas, green beans, fava beans, bell peppers, fennel, mushrooms)

Chunks of bread or crackers with cheese

Nuts and seeds

Hard boiled eggs

Fruit – whole or in chunks as a salad

Tuesday

Eggplant and Summer Squash Tacos

Melon and Feta Salad

Wednesday

Bean and Veggie Mélange atop rice/quinoa/bulgur wheat, leftover crispy or baked potatoes (cold or reheated), or toasted bread (rub a bit of raw garlic on it, add a sprinkle of salt, and a drizzle of olive oil before you top with the mélange)

Whole Wheat Parsnip Cookies

Thursday

Massaged Kale and Tuna Salad

Apricot and Black Pepper Galette

Friday

Taco Salad (use leftover Bean and Veggie Mélange to top lettuce, add some cheese, corn chips, chopped tomatoes, Greek yogurt, and salsa)

Vegan Fruit Crisp

These lunches don’t have to be limited to the grownups. Summer is drawing to a close, so school lunches will need to be packed. The kiddos might enjoy a break from PB&J (although let’s be honest, I still love a good PB&J sandwich for any meal). Depending on the level of pickiness, you may want to tweak them a bit. I don’t know if the little ones will enjoy a Massaged Kale and Tuna Salad… although they may surprise you. 😉 You can take the general idea and make it your own. Maybe even come up with a fun saying for each day, so they’ll look forward to their lunch (like Taco Tuesday – come up with a four week rotation for different types of tacos). You could let them help pack their lunches too. They might take pride in being able to help put it together the night before, making them look forward to eating it at noon.

However, wherever, and whenever you enjoy your lunch…

Happy Eating!

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Thoughts Archive

4

0

Kick-Start a Healthy New Year

Loaded Chicken and Rice Soup

Heart Healthy Chard Wraps

Massaged Kale and Tuna Salad

Vegetarian Soft Tacos

Red Choi Stir Fry with Tofu and Almonds

How To Make It Happen

Happy New Year!

16

0

Fig and Goat Cheese Spread – Oh What a Trip

28

0

Grocery Shopping

Happy Eating!

Hand lettering on the grocery list done by Tim Oberg.

14

0

How to Compost Reuse and Recycle

Composting

Reusing

Recycling

27

0

How to Make Delicious Packable Lunches

Hot Lunches for the Work Week

Cold Lunches for the Work Week

Happy Eating!

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