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Recipes

Kale Guacamole

1/31/2018

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Kale Guacamole
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Kale Guacamole

This recipe was inspired by a kale guacamole that started showing up at Whole Foods last summer :). Yes, that’s right, I don’t always make my own guacamole. If I’m heading to someone’s house, sometimes it’s just easier to pick it up on the way. That delicious kale guacamole inspired me to make my own version at home. Not only is it healthy, adding in the kale bulks it up a bit without taking away any of the flavor. Plus, I somehow found a way to make guacamole *more* green, which is another plus!.

This recipe is easy as can be. First, steam, then chill the kale. I like to pop it in the freezer for a few minutes, you could blanch it if you prefer, just make sure it’s dry before mixing into the recipe. Next, mix everything together, mash it, and fold it until it’s chunky yet dip-able.

Kale GuacamoleKale GuacamoleKale GuacamoleKale GuacamoleKale Guacamole

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January 31, 2018 at 10:05AM
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Double Chocolate Cupcakes

1/31/2018

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Double Chocolate Cupcakes
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Method

1 Preheat the oven to 350°F. Line a muffin tin with 12 paper liners.

2 Make the cake batter: In a mixing bowl, whisk the flour, sifted cocoa powder, baking powder, baking soda, salt, and sugar together. In a large liquid measuring cup, whisk together the buttermilk, canola oil, eggs, and vanilla. Pour the buttermilk mixture into the dry ingredients and whisk until just smooth and combined.

ingredients for chocolate cupcakes

3 Bake the cupcakes: Divide the batter evenly between the muffin cups (each cup will be nearly full). Bake in the preheated oven for about 25 minutes, or until the tops of the cupcakes spring back to the touch and a toothpick inserted in the center comes out clean.

Remove from the oven and cool completely on a rack before frosting.

Double Chocolate Cupcakes - filling the cupcake molds

4 Melt the chocolate for the frosting: Place the chocolate for the frosting in a glass measuring cup and melt in the microwave for 30-second intervals, stirring between each, until completely smooth. Stir in the corn syrup.

Set aside to cool to room temperature (I usually pour it into a wide, shallow bowl to speed up cooling).

Double Chocolate Cupcakes - melted chocolate

5 Make the frosting: In the bowl of a stand mixer, beat the butter until soft. Add 1 1/2 cups of the powdered sugar and cocoa powder. Beat until combined; it may be crumbly, but that’s okay. Beat in 4 tablespoons of the heavy cream and the salt and continue beating until the mixture smooths out.

Beat in the room temperature chocolate and corn syrup into the mixture until smooth and incorporated. If needed, beat in additional powdered sugar and/or heavy cream to get a smooth and spreadable consistency that you like.

Spread the frosting onto the cooled cupcakes using an offset spatula or butter knife, or transfer to a piping bag and pipe. Top with sprinkles if you want.

Double Chocolate Cupcakes - chocolate frosting Best Chocolate Cupcake recipe - frosted





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January 31, 2018 at 10:00AM
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Blackened Chicken Cobb Salad

1/31/2018

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Blackened Chicken Cobb Salad
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This blackened chicken Cobb salad tops the charts in my book. I love how much flavor is packed in each bite and how simple it is to create. Bonus points: it’s a great salad to prep ahead of time! Paleo, grain-free, low-carb and keto-friendly. 

BLACKENED CHICKEN COBB SALAD // PALEO, GRAIN-FREE, KETO-FRIENDLY

As you all know, I’m on a mission to make salads an exciting, sought-after meal.

We’ve all been in that position where we regretfully ordered a salad because we thought it was the “healthy choice” (I say regretfully because chances are it was a boring salad with not a lot of flavors going on). Or for some strange reason we decided to look up the nutrition facts after the meal and realized that the “healthy salad” we ordered had double the calories, sugar and fat than the burger and fries our friend ordered. UGH!

We’ve all been there, but this blackened chicken Cobb salad couldn’t be more different. It’s loaded with tons of delicious flavors, but they’re portioned out so the salad is still uber healthy.

Plus it’s so easy to make and so tasty! It is my new favorite #saladeveryday salad. Yep I went there… favorite!

BLACKENED CHICKEN COBB SALAD // PALEO, GRAIN-FREE, KETO-FRIENDLY
If you’ve never had blackened chicken or shrimp or anything really, I highly recommend it. It changes what could be a bland protein into a flavor explosion in every bite — but without a ton of added fat or calories. It’s just a simple spice mixture that takes the dish up 20+ notches.

And there’s no need to marinate in advance, so you can make this meal on the fly. More often than I would like to admit, I plan on making a lunch or dinner and realize an hour beforehand that the recipe calls for 8+ hours of marinating. Don’t have time for that on the regular!

BLACKENED CHICKEN COBB SALAD // PALEO, GRAIN-FREE, KETO-FRIENDLY

Back to this epic blackened chicken Cobb salad recipe — it’s winner for a variety of reasons. For one, it’s a great salad to prep ahead of time — just add the avocado and dressing the day you plan to eat it.

And it is a meal! There’s a great balance of protein, healthy fats and veggies which makes it an awesome option for lunch but also hearty enough for dinner. It’s also super easy to customize and make your own! Don’t like tomatoes or mushrooms? Skip them or swap them out for a different vegetable. Prefer pork bacon over turkey bacon? You do you! Looking for a paleo-friendly meal? Leave off the blue cheese. Looking for a keto-friendly, low-carb meal? Don’t have to change a thing!

The red wine vinaigrette is really light and lets the ingredients in the salad shine, but feel free to experiment with different dressings. I’m currently hooked on my turmeric tahini dressing and it’s lovely over this Cobb salad as well.

Blackened Chicken Cobb Salad

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Prep Time 5 mins
Cook Time 20 mins
Total Time 5 mins
Nutrition Facts
Serving Size 1 salad
Amount Per Serving As Served
Calories 475kcal Calories from fat
% Daily Value
Total Fat 25g 38%
Carbohydrate 17g 6%
Dietary Fiber 9g 36%
Sugars 5g
Protein 46g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g
Serves 4     adjust servings

Ingredients

Blackened Chicken

  • 3/4 teaspoon paprika
  • 3/4 teaspoon chili powder
  • 3/4 teaspoon garlic powder
  • 1/2 teaspoon sea salt
  • 1/4 teaspoon pepper
  • Pinch of cayenne pepper
  • 1 Tablespoon olive oil (if needed)
  • 1 lb boneless skinless chicken breasts (3-4 pieces)

Salad

  • 12 cups baby spinach or chopped romaine
  • 4 large eggs, hard-boiled, peeled and sliced
  • 1 cup grape tomatoes, halved
  • 1 large cucumber, sliced
  • 1 cup baby bella mushrooms, sautéed
  • 1/2 cup red onion, chopped
  • 6 slices cooked turkey bacon, crumbled
  • 1/2 cup crumbled blue cheese (optional)
  • 1–2 avocados, sliced

Red Wine Vinaigrette

  • 1/3 cup red wine vinegar
  • 1 Tablespoon Dijon mustard
  • 1 teaspoon maple syrup or honey
  • 3/4 teaspoon sea salt
  • 1/2 teaspoon black pepper
  • 1/2 cup extra virgin olive oil

Instructions

  1. Take chicken out of the package and pat dry with paper towels. Add spices — paprika, garlic powder, chili powder, sea salt, black pepper and cayenne pepper — in a small bowl. Coat each chicken breast with spice mixture.  
  2. To cook the chicken, you can either grill it on an indoor or outdoor grill or sear it on the stovetop. To sear: add 1 Tablespoon olive oil to a large skillet over medium heat. Place chicken breasts in hot oil. Cook chicken about 6–7 minutes on each side, or until juices run clear. Remove chicken from skillet and let sit for 5 minutes to cool before slicing for the salad. This step can be done a day in advance. 
  3. While the chicken cooks, make the dressing by whisking together all the ingredients in a small bowl or glass jar. 
  4. Divide the spinach or romaine among 4 plates (or containers if you’re making this for meal prep). Arrange equal portions of blackened chicken, hard-boiled egg, tomatoes, cucumber, mushrooms, red onion, avocado, bacon and blue cheese on top of the greens. 
  5. Just before serving, top salad with 1–2 Tablespoons of the red wine vinaigrette dressing or your favorite dressing.

by Brittany Mullins

Recipe Notes

No time to make a dressing? Simply drizzle a little vinegar, olive oil, salt and pepper over your salad. 

Nutrition Facts
Serving Size 1 salad
Amount Per Serving As Served
Calories 475kcal Calories from fat
% Daily Value
Total Fat 25g 38%
Carbohydrate 17g 6%
Dietary Fiber 9g 36%
Sugars 5g
Protein 46g

Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Calories 2000
Total Fat Less than 65g
Sat Fat Less than 25g
Cholesterol Less than 300mg
Sodium Less than 2,400mg
Total Carbohydrate 300g
Dietary Fiber 25g

Just a note, this salad is particularly delicious when all the flavors combine. I love using my OXO salad chopper to chop and mix everything together!

I can’t wait for you to try my new favorite blackened chicken Cobb salad. Be sure to tag me at @eatingbirdfood and hashtag #saladeveryday if you give it a go!

This Blackened Chicken Cobb Salad tops the charts in my book. I love how much flavor is packed in each bite and how simple it is to create. Bonus points: it’s a great salad to prep ahead of time! Paleo, grain-free, low-carb and keto-friendly. 

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January 31, 2018 at 06:09AM
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7 Easy Ways to Make Any Soup Better

1/30/2018

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7 Easy Ways to Make Any Soup Better
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Soup is soul food, satisfying and warming on a cold day or night. Sometimes, though, you make a pot of soup that’s good and fine, but maybe you wish it were a little bit… better. Maybe you want to take this soup to the next level, and give it something extra to improve the taste, texture, or complexity of flavor.

Here are a few tips to take you beyond the recipe and make all your soups sing.

Irish Beef Stew

1. Brown or sear the meat

If you are adding meat to a soup, sear or brown it in a sauté pan before you add it to the soup. This adds a deeper savory flavor to the whole soup. This trick is especially useful for things like chicken and sausage, which can sometimes get bland and rubbery while floating in a brothy soup.

2. Roast the the veggies 

Similar to searing meat, try roasting your vegetables before adding them to the soup. This gives them a little bit of char and concentrates their flavor, giving the soup a more complex taste.

Try making an easy roasted root vegetable soup with squash, potatoes, carrots, and any other vegetables you like. Roast them for half the amount of time you normally would, then mix them into a warm pot of broth. Add some beans or leftover meat from another meal to round it out.

7 Ways to Make a Better Soup - Add Texture

3. Mix up the texture

Mash or puree some vegetables in your soup to give it a creamy texture while still having some chunky bits, or puree the whole thing for a silky-smooth experience. If your ingredients won’t puree easily (like a beef stew), then try pureeing some white beans and mixing them in.

4. Use homemade stock whenever possible

It’s possible to develop flavors as you go with just water and whatever ingredients you are using, but if you have it handy, use homemade stock. This gives you a jump on the flavor-building process.

5. Put your cheese rinds to work

When you’re down to the last nub of that block of Parmesan, Pecornio, or other hard cheese, freeze it and toss a rind or two in the pot next time you’re making soup. The will soften and add extra nutty flavor to the recipe. Remove from the soup before serving.

Fish Stew with Ginger and Tomatoes

6. Perk up a bland soup with simple pantry staples

Got a soup that tastes a little bland and unexciting? Add a splash of vinegar (any kind!), or a squeeze of citrus. Chances are, you could use a little more salt. Go ahead—it’s ok. Salt perks up flat flavors and helps balance out bitter-tasting ingredients. Some freshly cracked pepper helps, too!

7. Add fresh herbs or dairy when serving

Fresh herbs like parsley, basil, and cilantro lose their flavor quickly if simmered in a hot soup, but they add freshness and bright flavor when sprinkled over top just before serving.

A dollop of sour cream or Greek yogurt can add a bit of tang to cool off a spicy soup or balance the sweetness in soups made with a lot of root vegetables.

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January 30, 2018 at 10:00AM
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easy greek mezze platter

1/30/2018

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easy greek mezze platter
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How to make an easy greek mezze platter! 

How to make an easy greek mezze platter! #mezzeplatter #mezze #howtomakemezze

This post is sponsored by Milk and Eggs, a monthly partner of mine. Thanks for supporting the brands that help support this site! Reminder: use code ’emily’ for $15 off an order of $35 or more! 

Ok, yes. It’s true. I have a slight obsession with all things snack board. First how to make an easy cheese board, now how to make an easy greek mezze board!

The process, the presentation, the SNACKS!

Authentic to traditional meze platters? No.

None of the “ethnic” dishes on this site are really that. They are usually inspired by authentic recipes and experiences, but are rarely authentic in execution.

Easy Bibimbap? Not authentic, but still SOOOO good and much less intimidating than the real deal.

Slow Cooker Paella? Definitely not stuffed with fresh-from-the-sea seafood, and made in a traditional paella pan. I lovingly refer to it as paella for real people.

Healthy Salmon Tacos? If I see salmon tacos on a menu on my next (hopefully soon?) trip to Mexico, I’ll let you know. (And be slightly weirded out.)

Have you sensed a theme? I’m inspired by the amazing flavors and creations but the reality is that most of the time, I don’t have access to the ingredients, tools, and sometimes the knowledge to truly give these meals the justice they deserve. So I’ll stick to authentically inspired.

And this mezze, or really, meze platter, is exactly that. When I looked up greek mezze platters, I learned that traditional mezze is:

 “…a selection of small dishes served to accompany alcoholic is a selection of small dishes served to accompany alcoholic drinks in the Near East, the Balkans, and parts of Central Asia.” 

So all this is to say, that while this greek mezze platter is certainly inspired by traditional mezze platters, it’s also made with everyday ingredients that don’t require a trip to the greek or mediterranean markets.

How to make an easy greek mezze platter! #mezzeplatter #mezze #howtomakemezze

How to make an easy greek mezze platter! #mezzeplatter #mezze #howtomakemezze

So how do we make it? We need to gather our ingredients:

  • high-quality hummus (any flavor will work!)
  • tapenade or fresh olives
  • labneh or plain greek yogurt drizzled with olive oil and topped with salt and pepper
  • dippers: carrots, cucumbers, pita chips
  • salami salad roll-ups (simply roll up lightly dressed salad greens into a piece of salami and serve immediately so lettuce doesn’t get soggy)
  • nuts for filling up the empty spots

Here’s a short video to show you just how I arrange everything on my board:

VIDEO

And if you’re in Southern California (LA and OC) you don’t even need to leave the house. Get everything you need delivered right to your door from Milk & Eggs. 

How to make an easy greek mezze platter! #mezzeplatter #mezze #howtomakemezze





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January 30, 2018 at 07:28AM
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Birthday Cake Matcha Latte 37 Things...

1/29/2018

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Birthday Cake Matcha Latte + 37 Things...
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Birthday vibes today. To celebrate here on the blog, I am sharing my Birthday Cake Matcha Latte recipe as well as 37 things I have learned in my 37 years...Read more »

This is a summary, images and full post available on HHL website!




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January 29, 2018 at 09:53PM
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Not Your Grandmas Mushroom Barley Soup

1/29/2018

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Not Your Grandma’s Mushroom Barley Soup
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This is not your grandma's mushroom barley soup! Add soy sauce, balsamic, a mix of dried and fresh mushrooms, and spinach for a modern take on this classic recipe.

Photography Credit: Sheryl Julian

Barley is one of those grains that your grandmother probably always had in her pantry. And like many other treasures tucked away on those shelves, barley is chic now and a star ingredient on many trendy restaurant menus.

With this modernized recipe, we’re adding barley to a pot of vegetarian soup along with both dried and fresh mushrooms, and seasoning it with a surprising combination of soy sauce and balsamic vinegar.

The bowls of soup have a satisfying saltiness and an alluring sweetness—it’s an entirely new take on traditional mushroom barley soup.

Mushrooms and barley are an old pairing, popular in dishes around the world wherever mushroom foragers lived. For centuries, Eastern European cooks made versions of this soup as soon as the weather got cold—a simmering pot was on the menu pretty much all winter.

I like to use a mix of dried and fresh mushrooms in my soup. Dried mushrooms, especially porcini, add a lot of intense flavor to the pot, while the fresh mushrooms are earthy but mild by comparison.

For the fresh mushrooms, I like to use a combination of button, shiitake and large or baby portobello mushrooms, chopping the large ones and slicing small ones so you get a variety of textures.

Use pearl barley for this recipe; “pearl” means that the grains have been partially processed to remove the hull and bran, then polished. It cooks faster. Hulled barley, as the name suggests, has been hulled, but the bran is intact, so it takes longer to cook.

Just a head’s up: the grain continues to expand as they sit in the broth, so if you cook the soup a day ahead and let it chill overnight (which is a good idea because the flavors mellow), you might need to add more water if the mixture seems too thick.

Mushroom Barley SoupI make this soup with plain water so I can build the seasonings myself. I stir in generous spoonfuls of soy sauce and balsamic vinegar—these ingredients, which add an aromatic, umami boost, weren’t available to Eastern European home cooks centuries ago, but why not take advantage of our modern pantries?!

With so many things going into the pot, this soup has lots of satisfying bits to nibble and enough heft to serve as a main course. This recipe makes a large batch, plenty for dinner tonight and meals in the days to come.

Not Your Grandma’s Mushroom Barley Soup Recipe

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Ingredients

  • 1 ounce dried porcini or other dried mushrooms
  • 2 cups hot tap water
  • 1 1/2 pounds fresh mushrooms (button, shiitake, large or baby portobello, or a mix)
  • 3 tablespoons olive oil
  • 1 clove garlic, minced
  • 1 large onion, diced
  • 2 stalks celery, diced
  • 2 carrots, diced
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • 3/4 cup pearl barley
  • 1 medium Yukon Gold potato, cut into 1/2-inch chunks
  • 8 cups water, plus more if needed
  • 2 tablespoons soy sauce, plus more to taste
  • 2 tablespoons balsamic vinegar, plus more to taste
  • 1 bay leaf
  • 1/4 cup chopped fresh parsley
  • 1/4 cup chopped fresh dill
  • 3 ounces baby spinach (2 cups packed), tough stems removed

Method

1 Soak the dried mushrooms: In a bowl, combine the porcini or other dried mushrooms and the 2 cups hot water. Set aside for 30 minutes to soak.

With a slotted spoon, lift the mushrooms out of the bowl and transfer to a cutting board. Coarsely chop them. Strain the soaking liquid through a sieve lined with a paper towel to catch any grit and reserve.

soaking mushrooms for Mushroom Barley Soup mushrooms for Mushroom Barley Soup

2 Prep the fresh mushrooms: Whip any dirt from the mushrooms with a damp paper towel. Remove the stems from all except the button mushrooms. Coarsely chop the large mushrooms and thinly slice the small mushrooms. Set aside.

mushrooms for Mushroom Barley Soup

3 Cook the vegetables: In a large stock pot over medium heat, heat the oil. Add the garlic, onion, celery, carrots, salt, and pepper. Cook, stirring occasionally, for 10 minutes until the vegetables have softened.

Add the mushrooms, stir well, and continue cooking, stirring occasionally, for another 10 minutes. Add the potato and barley and cook, stirring, for 1 minute more.

Ingredients for Mushroom Barley Soup recipe for Mushroom Barley Soup

4 Add the liquids: Stir in the reserved mushroom soaking liquid, water, soy sauce, vinegar, bay leaf, half the parsley, and half the dill.

Bring to a boil, then lower the heat. Partially cover and simmer for 45 to 50 minutes, or until the barley and potatoes are both tender. If the mixture seems too thick at any point, add more water, 1/2 cup at a time.

Vegan Mushroom Barley Soup

5 Finish the soup: Add the spinach and stir well. Cover the pot and let the spinach wilt for 2 minutes. Stir the soup and taste for seasoning. Add more salt, soy sauce, or balsamic vinegar, if you like. Sprinkle with the remaining parsley and dill. Ladle into bowls.

Leftovers will keep refrigerated for up to a week, or frozen for up to 3 months.

Vegetarian Mushroom Barley Soup

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Sheryl Julian

Sheryl Julian is an award-winning writer, editor, and food stylist. She is the former food editor of The Boston Globe, co-author of The Way We Cook, and editor of The New Boston Globe Cookbook. Her food sections won Best Newspaper Food Coverage from the Association of Food Journalists in 2015.

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January 29, 2018 at 10:08AM
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Healthier (Vegan) Stuffed Potato Skins

1/29/2018

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Healthier (Vegan) Stuffed Potato Skins
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Healthier (Vegan) Stuffed Potato Skins

I wanted to share this fun healthi(er) “game day” recipe before the Super Bowl even though, admittedly, we’re not big football fans. And by “we,” I mostly mean me. Jack will socially watch a game at a party, but my relationship with football didn’t exactly start off on the right… foot.

Beginning in 1st grade, every year in gym class, we started the year with a football written test. Way to get kids interested in sports, right? The teacher would hand out worksheets to bring home and study (which I never did) and every year I’d bring home a failing grade and a sheet that my mom would have to sign. I’d walk up to her feel really awful (although not awful enough to study the following year!), but every year my mom would make me feel better by saying how ridiculous it was that we had a football written test while she signed my failed worksheet.

While I still don’t know the rules of the game or who’s playing, I can get behind sporty food, made in healthier ways. So let’s talk about potatoes!

Healthier (Vegan) Stuffed Potato SkinsHealthier (Vegan) Stuffed Potato Skins

For this recipe, Jack all but made me go outside of my sweet potato box to roast up russet potatoes and get that classic crispy potato skin. Don’t worry though – I stuffed them with very un-classic things. This recipe has a few components involved, most of which can be made in advance. 

I made a “sour cream” out of sunflower seeds. It’s creamy, tangy, and delicious – which we need on these potatoes because this also takes the place of any cheese. If you have extra, scoop it into tacos, onto burrito bowls, or use it as a dip for veggies. It’ll keep for a few days in the fridge and it’s a delicious creamy condiment to have on hand.

What’s next? Coconut bacon! It’s super easy to make, but since your oven will be roasting the potatoes, it’s best to make this in advance. Luckily, it’s actually super easy. All you need is coconut flakes, tamari, smoked paprika, and maple syrup. You could add liquid smoke if you want – I don’t because it’s not something I keep on hand and I get enough smoky flavor from the smoked paprika.

The filling here is made of black beans, (frozen) corn, red onion, chili powder, lime juice, and cilantro. I would eat this salad on its own any day, but today we’re stuffing it into these potatoes.

The final step? Assemble into crispy potatoes and serve!

Healthier (Vegan) Stuffed Potato Skins

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January 29, 2018 at 09:22AM
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Dads Creamy Cauliflower Soup

1/29/2018

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Dad’s Creamy Cauliflower Soup
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Dad’s Creamy Cauliflower Soup was always a favorite growing up, so easy, made with just 5 ingredients!

Dad's Creamy Cauliflower Soup was always a favorite growing up, and made with just 5 ingredients!
Dad’s Creamy Cauliflower Soup

I am re-sharing this recipe in honor of my Dad who passed away Friday. I am heartbroken to lose such a great man, but have comfort knowing he is finally resting in peace. My Dad loved to cook, making many of the dishes he cooked for us will bring back the memories of our childhood and the love we felt from him.

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January 29, 2018 at 08:16AM
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How to Stop Mindless Snacking FINALLY

1/29/2018

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How to Stop Mindless Snacking, FINALLY
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During my last healthy habits challenge, the one question I got asked most from participants was how to stop mindless snacking. To be perfectly honest, the whole reason this habit is part of the program is because it’s something I’ve struggled with my whole life, and I know it’s something that affects almost all of us from time to time… some more than others!

During my last healthy habits challenge the one question I got asked most from participants was how to stop mindless snacking so today I'm sharing my five best tips!

That said, when I switched to eating three meals a day and started to experiment with intermittent fasting, I realized how much more intentional I was being around food. I think I had gotten into such a habit of eating snacks at certain times that it was more mindless than truly tuned into my body’s hunger cues. This can happen when our brains associate food with the environment or time and we act out of instinct.

I’ll be the first to say that becoming more intentional around eating (especially snacking!) is not easy. It’s hard to curb mindless snacking and it takes practice, but I have some practical tips to share to get you moving in the right direction!

  1. Time your meals. Plan out your meals for the day — know what you’re going to eat and when. If you skip a meal, you will get hungry (and maybe even hangry) and that will increase your chances of mindless snacking. Ever been to a grocery store on an empty stomach? Did you buy snacks and food not on your grocery list? That is what I’m talking about. When your brain knows there’s a plan, you’re more likely to be more mindful around food. If you plan to snack, think about when you usually get the most hungry and have a pre-portioned snack with you. For most, that’s between lunch and dinner.
  2. Treat your snacks like a meal. Try to solely eat when you snack. Put it on a plate, sit at the table, put away your phone, stop working, and just pay attention to the food you’re eating and enjoy it! Being more intentional around your snacks (and meals) will help you recognize when you’re full, therefore helping to keep your snacking in check.
  3. If you can’t stop, use a few tricks. We’ve all had those days when we are bottomless pits. If you have the urge to continue to snack, here are my top tricks:
    1. Make sure you eat a satisfying snack! A good mix of protein, healthy fats and veggies.
    2. Stay hydrated and/or find something to sip. Sometimes we snack because we think we’re hungry, but actually our body is just dehydrated and craving good ol’ H2O. Drinking plenty of water throughout the day is a great way to combat this, but it can also be helpful to have some additional sipping options on hand like sparkling water, herbal teas or even my apple cider vinegar detox drinks. Lately I’ve been having a mug of Four Sigmatic Reishi Mushroom Tea after dinner each night.
    3. Brush your teeth. Trust me on this one. Sometimes when you have leftover flavors in your mouth you continue to crave them.
    4. Entertain yourself. This will look different for everyone, but find an activity that changes your mindset, distracts you and prevents you from going into the kitchen. Get excited about reading a new book, do a yoga routine before bed, take a bath to relax or start a new craft project.
  4. Control the environment.
    1. If you can’t stop, it might be time to take drastic measures. Stop buying those snacks you cannot resist eating! You cannot eat what is not there. It may seem obvious, but storing snack foods out of sight or in hard-to-reach places can be helpful too. Out of sight, out of mind. This tip almost works too well for me. I like to store baked goods (and other snack foods) in the freezer or on the top shelf behind stuff so that if I have a craving it’s there, but it’s not out on the counter or front and center in the pantry. Often times I’ll forget all about it, and by the time I find it months later it’s no longer good.
    2. If you notice that there are certain activities when you always end up mindlessly snacking (watching TV, putting away dinner leftovers, post-baking cookies), you may need to change this routine. I noticed that every night when I was putting our leftovers from dinner away I was nibbling on them. It wasn’t a ton of food, but I was full from dinner so the snacking was unnecessary and pretty mindless. One easy solution that I’ve found is to ask Isaac to put away the food. He likes being helpful and it removes me from the situation.
  5. Combat the underlying cause. Often times we find ourselves mindlessly snacking because of certain emotions or situations (boredom, loneliness, stress). Have you ever received a heated email and immediately made a beeline to the kitchen for a treat, just to procrastinate writing the response? Start to notice when your emotions are fueling your eating and try to find a different outlet for those emotions! This one is tough (especially if you’ve been an emotional eater your whole life) and I won’t deny that it requires a ton of practice, but figuring out how to deal with emotions without using food is huge when it comes to mindless snacking.

No matter how many meals and snacks you need throughout the day, I think it’s important to be intentional around food. Are you a mindless eater? What are your best tips for stopping that habit?

How to Stop Mindless Snacking Once and For ALL

The post How to Stop Mindless Snacking, FINALLY appeared first on Eating Bird Food.





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January 29, 2018 at 06:01AM
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