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. Isn’t that great?
Today’s focus is on: CAULIFLOWER
Also known as Cabbage Flower, cauliflower is a member of the Brassica family of veggies, well-known for their cancer fighting capabilities. Mon petit chou means (in French, chou is pronounced “shoe”) “my little cauliflower” and is a term of endearment! How do you like that?
Here’s today’s TRICK:
Take the stem off your cauliflower and keep it in an opened plastic bag in the fridge. It will last a good week, maybe longer!
And here’s a TIP:
To tone down the smell of cauliflower cooking, add a few celery seeds or some celery leaves to your cooking water. It won’t pick up the celery’s flavor, but it will certainly tame the smell!
And your RECIPE:
Bacon and Cauliflower Stir-Fry
1 pound bacon, chopped
2 tablespoons coconut oil
1 large head cauliflower, cut into florets
1 large shallot, minced
Sea salt and freshly ground black pepper, to taste
3 large avocados, pitted, peeled and diced
1 tablespoon honey
2 tablespoons lemon juice
2 tablespoons extra virgin olive oil
4 cups baby spinach
In a large skillet, cook bacon over medium heat until dark brown and very crisp, about 15 minutes. Remove from skillet and drain on a paper towel lined plate; set aside. Melt the coconut oil in a large skillet over medium heat. Add cauliflower, shallot, salt and pepper; cook for 10 minutes or until cauliflower is slightly tender. In a large bowl, combine bacon, cauliflower mixture and avocados.
In a small bowl, whisk together honey, lemon juice and olive oil; pour mixture over bacon/cauliflower stir-fry. Serve stir-fry over a bed of baby spinach.
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By: Leanne Ely
I just love this time of year when those tender green leaves start shooting from the earth. There’s nothing like walking out to the garden with a pair of scissors and bringing in everything you need to make a fabulous salad for dinner.
If you’ve made the decision to plant your own organic vegetable garden this spring, I truly applaud you! If you have children, they are learning an unbelievably valuable lesson by seeing how much work it takes to get a tiny seed to grow into an edible plant.
Believe it or not, gardening isn’t as hard as you might think. Once you have a couple of basics under your belt, it really isn’t very hard. It takes a lot of work to tend to your garden, I won’t lie to you, but it’s well worth the effort (scout’s honor!).
Plus, growing your own organic vegetables is also a very economical way to feed your family the absolute highest quality food that you can and stretch your grocery dollar.
Here are the basic tricks and tips you need to start your own organic garden.
1. Gather your tools. You’re going to need a hoe, a pitch fork, a spade, a weeding tool and a trowel in order to plant your garden. You’ll also need a watering can and supplies to build a frame if you are going to do a raised bed rather than digging up the earth.
2. Buy organic seeds. Make sure you have a good quality source for organic seeds. This is especially important when it comes to corn, beets, soy beans, zucchini, yellow squash and alfalfa, which are some of the crops that are legally allowed to be genetically modified in the United States.
3. Start in organic soil. If you’re starting some of your seeds indoors (which should be done for herbs and some crops like tomatoes, peppers and leeks), use an organic starting mix to get the best start possible for your seeds. (Your seed packets will tell you which plants need to be started early.)
4. Make a bed. Three weeks before you’re ready to put your seeds in the ground, you’ll want to make your garden bed. The soil should be good and workable. The earth should be dry enough that it crumbles in your hand rather than clumps together. Dig your garden patch about 12 inches deep. Remove stones and weeds. Rake the soil on a regular basis over the next three weeks—this will help any weeds that want to make their way up do so before you plant your seeds. If you don’t want to dig a bed, you can make a raised garden. Measure the area of land you want to dedicate to your garden and put a layer of newspaper or cardboard down to prevent weeds from coming through the grass. Build a simple frame about 12 inches high around your garden, and fill that with soil.
5. Add compost. Add a good layer of organic compost to the top of your garden and rake it into the soil. You can buy organic compost from a local organic farmer, purchase it from a garden store or make your own out of kitchen scraps,. Compost acts as a natural fertilizer, and it’s very beneficial for the soil.
6. Grid or rows. Decide if you want to plant in trench style (which requires a hoe to make long furrows to plant in) or in a grid pattern. There’s no rule here. You can be as organized as you want to be.
7. Add water. Lightly moisten the soil before you plant your seeds. You don’t want the seeds to get swamped with water.
8. Plant. Read your seed packets to find out how to space your seeds and how deep to plant. Cover the seeds with a small amount of soil.
Until your seeds sprout, sprinkle water over the surface of your garden whenever it looks dry. A spray bottle is great for this, or a watering can will work but remember to only add a small amount of water.
Gardening vegetables is so rewarding and such a great thing to do with the kids. There’s something very primal about eating food you’ve grown with your very own hands.
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By: Leanne Ely
Now that I have everyone talking Paleo, I thought the timing would be just right to talk about all of the delicious foods you can find in the wild, or right in your own backyard!
We have our ancestors to thank for figuring out that the leaves of the rhubarb plant are poisonous, but the stalks are a wonderful source of fiber. That the flowers of a dandelion are too bitter to stomach, but their leaves are delicious. It took a lot of trial and error to discover that sweet, edible meat contained inside that ugly oyster shell and which mushrooms were safe for human consumption. They didn’t have a choice since food didn’t just appear in the grocery store like it does for us!
Food is easy for us to find nowadays, but with this huge Paleo movement sweeping the country, foraging for food has actually become rather trendy.
With spring finally here, this is the time to look for edible wild greens and mushrooms.
DISCLAIMER: Do your homework to find out what’s available and edible (i.e., non toxic) in your own neck of the woods. Please don’t rely on this blog post to identify what’s safe to eat and what is not. There are dozens of varieties of plants and mushrooms around Canada and the US and I don’t claim to be an expert on them all, so do your research!
Wild spring edibles
Here are some different types of edible foods you may find in the spring. This list will vary depending on where you live:
• Watercress. Find it in early spring right until late fall in marshy areas near streams and rivers. Can be eaten raw in salads.
• Morels. Find them in fields and forests. Black morels are found in early spring and white morels are found later in the season. Enjoy grilled or sauteed.
• Chanterelles. These beautiful golden mushrooms grow in the woods all summer long. Enjoy them sauteed in butter.
• Fiddleheads. Look for these alongside streams and forests. They are delicious sauteed in a frittata or just served as a side dish with some fresh fish.
• Wild leek. Found in woodlands early in spring and late in fall. Use them in soups and salads.
• Asparagus. Wild asparagus can be found in open fields, mid-spring until early summer.
• Dandelion greens. You can find dandelion greens just about anywhere! Read more about the nutritional value of dandelion greens and about how to enjoy them.
• Stinging nettle. You can find stinging nettle throughout the spring. Harvest them before their flowers appear. Nettle can be used as an herb or eaten as greens.
• Oxeye daisy. Did you know you can eat the unopened flower buds of the ordinary old daisy? Sauteed with some wild garlic and other wild edibles, they make an interesting side dish.
• Wild garlic. You can find wild garlic growing in damp woodlands. It looks like lily of the valley, but when you smell the edible leaves of the plant, you’ll know you have garlic on your hands. Literally! Eat the leaves raw or cooked.
Depending on where you live, you may be able to catch trout from a nearby stream, collect dulse or kelp from the sea shore or gather wild strawberries from the roadside.
There’s a free grocery store right outside your door!
Remember to only harvest these edibles from places you’re confident have not been treated with pesticides. Even then, when you feel the food is safe to eat, give everything a very good wash.
Okay, UNCLE!! We listened! And yes, we’ve extended our sale on our New Dinner Answers! Forage away! 😉 Click here for details!
By: Leanne Ely
Everyone’s concerned about watching the grocery budget these days, and rightly so! Food costs are climbing, and there’s no sign of this trend stopping anytime soon.
I’m often met with resistance when I talk about eating nutritious foods (especially as part of a Paleo lifestyle) because people claim they can’t afford to eat healthy.
To be honest, it can seem expensive at first, especially if you’re looking at the $15 package of chicken breasts when you know you can buy a frozen lasagna for $5 that will easily feed your family of four.
I could sit here all day and tell you that eating a healthy diet will pay for itself in spades in the long run, but the fact is, we only have so much money to spend on food.
So, the following tips will help you stretch your grocery budget, even if you’re a Paleoista.
Purchase ingredients and not packages. Stop looking for the healthiest granola bars or gluten-free brownies on the shelf. Instead, buy ingredients to make your own healthy snacks (Blending a banana and some Medjool dates tastes like a homemade Larabar!). Or, even better, eat nature’s own snack foods by eating whole foods like apples, berries and seeds. Same thing goes for foods like almond flour—if it comes in a bag, there’s a chance you can make your own. If you have a good food processor, buy some natural almonds in bulk and ground them into flour. If it’s a really good machine, you can make your own almond butter and almond milk, too! Make your own condiments. If you aren’t Paleo, but want to eat healthier buy organic corn kernels for your weekly movie night. Purchase dried beans instead of canned, and cook them yourself. See where I’m going with this? Stop looking for convenience because convenience is expensive, y’all!
Buy frozen fruits and veggies in bulk. Frozen produce is just as nutritious as fresh, and it’s much more affordable to purchase frozen than it is fresh. I always suggest people buy enough fresh produce like lettuce, asparagus, broccoli and zucchini to use at the beginning of the week, and then have frozen on hand for the last part of the week. This stretches the budget a bit and allows for less food spoilage.
Rethink your meat purchases. Protein is expensive, but there are ways to save money in the meat department. Buy whole chickens, and cut them into pieces yourself rather than buying the more expensive chicken pieces where the work has been done for you. When it comes to beef, choose less expensive cuts and learn how to cook them properly. Those cheap cuts can be the tastiest if you cook them low and slow by braising or stewing them.
An even better way to save on meat costs is to get together with some neighbors and see about sharing the cost of a whole cow or pig to put in your freezers. It seems like an expensive purchase up front, but it will pay for itself over the course of 6 months or so!
Know what needs to be bought organic. Shop according to the Dirty Dozen and Clean Fifteen to ensure you’re eliminating the greatest amount of pesticides from your diet without going broke to do so. You can see an updated list at ewg.org, where you’ll learn that potatoes and apples should always be purchased organic (so if your budget doesn’t allow for those items, buy conventionally grown sweet potatoes and mangoes instead).
Stop splurging. Look for unnecessary items in your cart and remove them! You don’t really need to spend $4 on bottled water. You also don’t need those individual coffee pods. Take a good look at your home and see which nonessential items you are wasting your money on (this includes junk food and “treats”).
Stick to the list! Make a meal plan at the beginning of each week and make your shopping list according to that plan. At the store, stick to the list. Being prepared like this, having a list that corresponds to the meals you need to make for dinner each day, also prevents trips to the grocery store throughout the week to pick up a missing ingredient.
Thousands of people depend on our New Dinner Answers program to do this work for them, and I believe the low monthly subscription rate pays for itself in the first week when you don’t have to run to the store for anything! With Dinner Answers, you know what meals you’re making every evening, and you get a shopping list to take with you to the store. It saves time and money! Oh, and because the meals have been developed by a nutritionist (yours truly), you know they’re healthy AND delicious.
By: Leanne Ely
It’s time once again for Tricks, Tips and a Recipe. Today you’ll learn a trick, a tip and you’ll get a great recipe to try it out with. Neat, huh?
Today’s focus is on: QUINOA
Quinoa is a seed that’s been around forever, though with the popularity it’s gained in recent years, you’d think it was a new invention. Quinoa has an amazing nutritional profile. This seed is gluten free, high in protein and rich in health-supportive fats.
Quinoa is full of vitamins, fiber and antioxidants. It can lower your cholesterol, and it’s easy to digest.
Easy to eat, easy to cook and easy to digest, there’s much to love about quinoa.
There is a debate in the nutrition world about whether quinoa is Paleo, and I say that if it doesn’t cause you any discomfort, you go ahead and eat it. Do keep in mind, though, that though quinoa is a more nutritious option than a lot of foods, it is carb heavy, so practice good portion control.
Shop for organic, fair-trade quinoa so you know that farmers in South America are getting a fair price for their crop.
Now, it’s time for your Trick:
You can find quinoa in beige, orange, purple, green and almost every color in between. Beige is the tastiest; red is the healthiest!
Always rinse your quinoa before cooking it. Quinoa has a bitter coating that must be rinsed off before you prepare it. Otherwise, it won’t taste very good. (You should also remember to drain your quinoa after cooking and let it rest for a few minutes.)
And your Recipe:
Oven Chicken Meatballs
1 1/4 pounds ground chicken
1 cup cooked quinoa
1/2 medium onion, chopped
3 garlic cloves, minced
1/2 cup grated zucchini
1/4 cup chopped fresh parsley
1/4 teaspoon red pepper flakes
2 tablespoons low sodium soy sauce
1 teaspoon dried oregano
Sea salt and freshly ground black pepper to taste
1 medium egg, beaten
2 cups tomato sauce
6 tablespoons finely grated Parmesan cheese
COOKING INSTRUCTIONS: Preheat oven to 350 degrees.
In a large bowl, mix together the first 11 ingredients (ground chicken through the egg). With a small scoop, scoop out the mixture onto a parchment lined sheet pan.
Bake the meatballs in the oven for 15 minutes. Then pour over the tomato sauce and sprinkle over the Parmesan cheese. Return the meatballs to the oven and bake for 5-7 minutes more, or until the meatballs are cooked through and the sauce is bubbling.
Remove from the oven and let rest at least 5 minutes before serving.
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