By: Leanne Ely
Fresh mint is a common sight in the summertime and today you’re going to get a tip, a trick and a recipe featuring this pretty little leaf!
I have mint growing in my garden and let me tell you, when you plant mint, you have mint for life! Really. Mint can take over so you really have to be vigilant about keeping this plant in line.
But if you can manage a mint crop it’s well worth growing! (If you don’t have a green thumb, fresh mint is a relatively easily fresh herb to get your hands on.) Mint is quite high in Vitamin A and it also contains Vitamin C, iron and manganese.
There are many uses for mint leaves. While you see it most often used as a garnish, you can add mint leaves to your smoothies for a minty kick (can you say chocolate mint?!), make yourself a cup of peppermint tea, or even flavor your water with them!
Now, it’s time for your Trick
When you’re freezing a tray of ice cubes, try adding a mint leaf to each one for a pretty (and refreshing) way to keep your lemonade or cocktails cool!
If you wish to plant your own mint, I recommend planting it in a container. This is probably the best way to keep that mint under control.
And your Recipe
Mint Chip Smoothie
1/2 cup unsweetened coconut milk
1/2 to 3/4 cup water (or more coconut milk)
2 tablespoons mint leaves, chopped
1 tablespoon cacao nibs
1 scoop Perfect Paleo Protein Mix (chocolate preferred for this recipe)
2 teaspoons Saving Dinner Fibermender (optional)
1 tablespoon Just Juiced Greens (optional)
In a blender, place coconut milk, water, mint leaves, cacao nibs, Saving Dinner all-in-one smoothie mix, Saving Dinner Fibermender and Saving Dinner Just Juiced Greens (optional); blend until smooth and enjoy! It’s ok to add a tad more milk of your choice, if a thinner smoothie is preferred.
Speaking of smoothies…I LOVE Perfect Paleo Protein–dairy free, creamy yumminess and anti-inflammatory to the 10th degree! Highly recommended!
By: Leanne Ely
I don’t know about you, but I have a really hard time buying produce that I can easily grow myself. At my house, we eat a lot of salad. As many of you know, I serve a large green salad with almost every meal that goes on the table. All of those heads of lettuce can add up!
So, I recently started looking into some ways to grow my own lettuce indoors and I thought I would share what I’m learning with y’all.
All you need is:
• A large round pot, about 6 inches deep (or a container of some sort with roughly the same depth)
• Organic potting soil (look for the kind with perlite in it—thats those little round white balls)
• Mesclun mix seeds (or whatever lettuce you like best)
• A sunny window
You’ll need a window that gets at least 6 hours of sunlight per day. If your lettuce doesn’t get enough sun, it will get tall and spindly and that isn’t what you want.
To grow your lettuce:
1. Fill your container to the halfway mark with soil. You can sprinkle some fertilizer on there if you want to. Moisten the soil and sprinkle a couple pinches of seeds on top. Sprinkle a little more soil over the seeds and spritz the surface with more water.
2. Water daily and keep the pot in the sun or under a grow light. The seeds should sprout up in about seven days and your first harvest should be ready in about a month.
To harvest your lettuce:
After you cut your lettuce the first time (leave the growing crowns alone!), you’ll only have to wait another two weeks for a fresh crop.
And it’s pretty much just that easy!
Fresh lettuce greens are just the best, aren’t they?
PS – The 21 Day Knock Out starts TODAY!!! I’ll sneak you in, but you gotta come right now!!
By: Leanne Ely
It’s time once again for Tricks, Tips and a Recipe. Today you’ll learn a tip, a trick and you’ll get a great recipe to try it out with. Neat, huh?
Today’s focus is on: MUSTARD
It’s been mentioned in Sanskrit writings from 5000 years ago and in The New Testament. It was used as a food source and medicinally in ancient Greece and in ancient Rome.
It’s available ground and whole. Oh, and also as a condiment.
We’re talking about mustard! The Romans are believed to have been the first to make a paste from ground mustard seeds and the hotdog hasn’t been the same since 🙂
Mustard seeds come from the mustard plant—a cruciferous veggie related to Brussels sprouts and cabbage—so you know that means mustard seeds are very good for us.
These little seeds contain omega-3 fatty acids and a slew of minerals including phosphorous, copper, manganese, vitamin B1 and magnesium. Mustard seeds have an anti-inflammatory effect in the body and they contain compounds believed to help protect against gastrointestinal cancer.
Now for your Trick:
Make your own mustard by soaking mustard seeds in organic vinegar or wine. After they’ve soaked for a day or two, grind them into a paste with any herbs and spices you might like to make your very own homemade mustard. (Try pepper, garlic and turmeric!)
Mixing dry mustard with water gives this mild powder a bit of a kick. When you mix dry mustard with water, it causes an enzymatic process that punches up the heat. This also essentially makes a homemade hotdog mustard!
And your Recipe from our new 21 Day Knock Out:
BLT Skillet Stir Fry
8 slices bacon, chopped
½ cup chopped red onion
2 cups halved cherry tomatoes
1/4 cup chopped fresh basil
2 large ripe avocados, peeled, seeded and diced
4 small heads bibb lettuce, chopped
2 medium cucumbers chopped
1/2 cup olive oil
1/4 cup balsamic vinegar
2 teaspoons mustard
1 large lemon, juiced
Sea salt and freshly ground black pepper to taste
COOKING INSTRUCTIONS: In a large skillet over medium heat, add the bacon and onion and stir.
Cook for 5 minutes, until bacon is almost cooked through. Using a slotted spoon, transfer bacon onto a paper towel lined plate. Discard the bacon fat from the skillet. Transfer bacon mixture back
into the skillet and add the tomatoes and basil. Cook mixture for 5 more minutes, until bacon is very crisp and vegetables are tender.
In a large bowl, add the avocado, lettuce and cucumbers. Spoon the bacon mixture over the top.
To a small bowl, add next 4 ingredients (olive oil through lemon juice). Season with sea salt and freshly ground black pepper to taste. Whisk together dressing.
Spoon the dressing over the bacon mixture and gently toss. Serve warm.
If you want more tasty recipes to help you stay on track, join me on our new 21 Day Knock Out only through Take Back Your Body!
By: Leanne Ely
There is a good deal of confusion around which oils are good for cooking and which are not.
Fat is essential for human health. We need fat in our diets for hormone health, cell building, energy, and even for keeping our skin in good shape. There are certain vitamins (A, D, E and K) that require fat to help us absorb them as well.
Unfortunately, however, the average American’s diet today is high in poor quality fats, specifically, vegetable oils. Vegetable oils are relatively new to the human diet (within the past hundred years or so), and they are actually doing more harm than good in the human body. Especially when they are used in cooking.
Canola oil, corn oil and margarine are all examples of vegetable oils that increase inflammation and free radical damage in the body.
The majority of your fat intake should be coming from healthy oils like coconut and olive oil (the main two oils I personally use), and whole foods like avocados, salmon, grass fed animals, nuts and seeds.
With all the oils that look up at you from store shelves, which one should you use for what so that you get the most that you can out of those good fats?
• Coconut oil
• Olive oil
• Avocado oil
• Fish oils
• Walnut oil
• Macadamia nut oil
• Grass-fed butter
• Flax oil (but needs to be kept refrigerated and is very unstable so not recommended)
Fats to avoid
• Margarine and other artificial trans fats
• Vegetable oils
• Oils made from GMO grains
• Grape seed oil (it’s very high in Omega 6 fatty acids which we need to be consuming less of)
You want to cook with stable cooking oils like avocado oil and coconut oil.
EVOO (extra virgin olive oil) should never be heated up because doing so not only destroys the benefits of the olive oil, but it can also turn that healthy oil into a damaging trans fat that will actually harm your health.
This may be the first time you’ve heard of there being a significant difference between olive oil and extra virgin olive oil. EVOO is what you get after the first press of the olive. The result is a rich, pungent oil, best for drizzling over salads or breads.
When the oil is pressed multiple times, you have a lighter oil that is best for cooking. The more the olives are pressed, the lighter the oil.
I wouldn’t recommend cooking with nut oils, they’re so expensive they aren’t really a reasonable option anyway. Flax is excellent for you, but I don’t recommend buying it in a liquid oil form because of how unstable it is. It goes rancid very quickly.
At the end of the day, you need to know that vegetable oil is to be avoided at all costs (margarine, canola oil, corn oil). Save those fancy nut and seed oils for salad dressings and use coconut oil, avocado oil, ghee for cooking.
Did you know you are allowed good fats on our NEW 21 Day Knockout? Check it out here!
By: Leanne Ely
There are two types of grocery store shoppers in the world. There are those who navigate the exterior of the market, list in hand, confidently reaching for fresh ripe produce, organic meats, probiotic dairy items and other healthy exotic ingredients. They stand at the check out, proud of the items they’ve selected, ignoring the strategically placed candy bars next to the magazines.
Then, there are the shoppers who spend a great deal of time in the freezer section, focusing on convenience and price over nutrition. Those carts are full of packaged foods, “fat-free” this and “sugar-free” that . . . foods full of GMOs and empty calories. There might be some apples, carrots or potatoes, but above that, these carts are generally sparse of produce.
When convenience shoppers find themselves behind healthy shoppers at the check out, they may have shopping cart envy. They might wish they knew what half of those healthy items are and what they would do with them if they had the courage to buy them. They may also be aware that their own cart is being quietly judged by the healthy shopper in line behind them.
Yes, there are generally two types of shoppers, though they may be at various extremes of this convenience vs. healthy spectrum. If you find yourself suffering from cart envy and are trying to get yourself closer to being that healthy shopper, first of all, hats off to you. You should be proud of yourself for wanting to buy healthier foods for you and your family because you recognize that the convenience foods are not contributing to your well being.
If you want to be the one making other shoppers envious of your cart, just go ahead and make the decision to cut out the packages. When you commit to preparing your family’s meals from scratch, you naturally have to bulk up on fresh ingredients because you will no longer be able to rely on those processed foods.
We make eating like this EASY with our brand new Dinner Answers. (Lucky for you, our Dinner Answers membership is on sale right now!) Everyone in the store will be envying your shopping cart!