BE REAL...

Review: NHBC Artichoke, Chicken & Rosemary Pizza

2012-02-20T09:00:00.000-05:00

My mom and dad gave us a gift card at Christmas for New Holland Brewing Company, one of our favorite places to eat in West Michigan. It was a nice day Saturday so we took a ride to gorgeous downtown Holland to cash in.

We took a break from our rut of the Primo Pesto Pizza (my forever favorite) and ordered this fabulous Artichoke Chicken & Rosemary Pizza.

The menu description is

Smeared artichoke dip with pulled chicken, fresh rosemary, sweet & spicy peppers and a five-cheese blend

I'm not a huge fan of chicken and this pizza had just the right amount.

The peppers had a little kick to 'em, like maybe they were marinated with jalapenos, but not an overly strong heat. We weren't sure, we couldn't quite figure it out.

Lately I've also been enjoying fresh rosemary, and it complimented the other flavors just right.

(Click to enlarge. YUM!)

We ordered a small to split ($8.99), which was the perfect size for the two of us to share. (Large is also available for $16.99.)

We each had water, so the total bill, including the tip, was only $12! (And there is enough left on the gift card to do it again.)

When we left New Holland Brewing Company, we walked across the street to JP's Coffee and Espresso Bar to get a cup of coffee for the ride home. That place is always hoppin'! And they have some of the best coffee and desserts around. (And they have a really cute logo!)

You might also enjoy:
My Happy Place
Review: 84 East in Downtown Holland

Read my previous post: Strawberry Yogurt

Strawberry Yogurt

2012-02-14T14:59:00.000-05:00

To go with my yogurt series (see Blueberry Yogurt, Applesauce Yogurt, Peach Yogurt and Pumpkin Pie Yogurt), I'm adding strawberry yogurt.

I'm so glad I froze these strawberries last summer from my favorite fruit farmer, Duane. I poured some into a bowl and defrosted them in the microwave for about 2 minutes.

Add plain Greek yogurt, honey (raw and local is best), and cinnamon:

It would be great like that, but it was even better with some Good Life Granola mixed in! I'm so addicted!

It doesn't look so special but it tasted fabulous!

This makes a great breakfast or mid-afternoon snack. Of course, fresh fruit in season is always preferred, but farmers market fruit from the freezer is also fabulous! There's nothing like a little bit of summer in the middle of winter!

If you don't have farmers market frozen fruit in your freezer, pick up some from the freezer section of your grocery store. (Seriously, try to avoid fresh when it's not in season locally.) Get the whole berries (so they don't come with added sugar) and make your own "flavored" yogurt. It will be much healthier than the "pudding" yogurt with the flavorings, colorings and chemicals added to it. Much of what passes as yogurt now has very little active cultures, which is what makes yogurt yogurt and beneficial to your digestive health. Homemade whenever possible is always best.

Read my previous post: Quinoa with Vegetables
Read my next post: Review: NHBC Artichoke Chicken & Rosemary Pizza

Quinoa with Vegetables

2012-02-09T11:24:00.000-05:00

(c) 2/8/12, Kathy Fannon; Quinoa with Vegetables (Click to enlarge.)

In my previous post I shared how I made my version of the Noodles and Company Bangkok Curry. I had some vegetables left over, along with the rice noodles and curry sauce, but since I didn't want to make it twice in one week I used up the vegetables like this.

My serving (pictured) was 1/2 cup of cooked quinoa with vegetables, stir-fried with only salt and extra garlic in a little olive oil. This was my whole meal - it was delicious, colorful and filling.

The men in the house also had an organic baked chicken breast along with their quinoa and vegetables.

You may also enjoy:
Veggies, Chicken and Quinoa
Chicken with Quinoa Dinner

Read my previous post: Homemade Noodles and Company
Read my next post: Strawberry Yogurt

Homemade Noodles and Company

2012-02-07T14:24:00.000-05:00

Last November my husband and I traveled to Indianapolis for our son's final year of Grand National Marching Band Competition. We had a blast walking everywhere and eating at restaurants we don't have at home.

One of the places we enjoyed was Noodles and Company. They have a huge selection of healthy noodle dishes to choose from and the prices were very reasonable ($4.49/small bowl; $5.59/regular bowl; +$2.50 for protein). The atmosphere was enjoyable, and probably made more fun by all of us crazy band parents who took over downtown Indianapolis!

I had this Indonesian Peanut Saute', which I didn't realize was the spiciest thing on the menu when I ordered it, but it was fabulous!

(Click on pictures to enlarge.)

Last week I wrote a post for my Nostalgic Tour blog, Super Bowl and Indianapolis where I talked a little about our trip. In my usual manner, I linked to other websites wherever I could. When I looked up the website for Noodles and Company, I noticed we have one on the north side of Grand Rapids! Yay!

Saturday I surprised my husband and we went to Noodles and Company, Grand Rapids style. (They don't look busy, but we were there at 2:00, not exactly lunch hour.)

I had Bangkok Curry with broccoli, carrots, red pepper, onion, mushrooms, cabbage and a sweet coconut curry sauce with rice noodles and black sesame seeds. Look at how gorgeously healthy that is! (And a table in the sun wasn't the best idea for taking pictures, but the warmth sure felt good!)

My husband had The Med Duo, a chicken flatbread sandwich with mushrooms, spinach, red pepper, cucumber, onion and a "zippy" dressing, with Tomato Basil Bisque. He loved it!

Monday morning I sat down at the computer to dig through some of my favorite websites to find something new to make for supper. (I tend to get stuck in a rut.) But while I was looking I kept thinking about (and craving) the Bangkok Curry. I even considered driving 25 minutes across town to bring some home for supper. Then I realized that I could make this myself. It wouldn't be hard to chop and saute' a few veggies!

Rats...I forgot to get an onion

I bought an 8 ounce container of mushrooms but didn't use all of it. Next time I will. (I sauteed them separate from the other veggies.)

I got rice noodles at Family Fare for $3.39, but when I stopped at Harvest Health on my way home I found the same brand for $2.99. I used half of a 14 ounce package for the three of us to eat.

I bought coconut milk with the idea that I would make my own coconut curry sauce, but as I searched recipes on the web, I realized I probably didn't have all the right ingredients. As time ran short I went out to see what was on World Market's shelf to bail me out.

I found Patak's Korma Curry, Creamy Coconut & Spices. It wasn't as sweet as the Noodles and Company sauce, but it was very good. ($3.99 at World Market)

Homemade Bangkok Curry! I impressed myself, it was so good!

As you can see, it is a very colorful, healthy dish. The only thing that could make it better is farmers market veggies in season from my local farmers! (And maybe that sweet coconut curry sauce from Noodles and Company!)

The total cost wasn't much more than if I had made the drive across town, and it fed three of us instead of two, and I do have a little bit of the vegetables left over than I can make omelets with!

If you're feeling creative or adventurous, check out the great interactive menu at Noodles and Company and see what you may be able to modify at home. And if you are fortunate enough to have a Noodles and Company in your neighborhood, go check it out!

Read my previous post: Black Bean and Corn Salad
Read my next post about how I used the left over vegetables: Quinoa with Vegetables

All pictures (c) Kathy Fannon, with an iPhone camera (not the best choice); all pictures are untouched (no Photoshop involved...just amazing color! And probably some hideous lighting.) Please do not use them without permission.

Black Bean and Corn Salad

2012-02-02T15:35:00.000-05:00

Admittedly, this recipe is far from unique, but it's what I had for supper when my men wanted meatloaf with mashed potatoes and gravy the other night.

I will plan ahead and add more to this next time I make it, but I used what I had in the house. Even with what little there was ingredient-wise it was still delicious. And much healthier than the male-alternative for the evening.

I had a basic idea of what I wanted to make. I went to Pinterest to see if I could find ratios on which to base this salad - rescued with a recipe from Rachel Ray.

(c) 2/1/12, Kathy Fannon

One can of black beans (no salt added); rinsed and drained
About 6 or 7 ounces of corn I had in the freezer from last fall, thawed and drained
Avocado, cut in chunks
Fresh cilantro leaves
Juice from one lime
Olive Oil
Cumin
Salt
Garlic

It was very tasty, although next time I would add bell pepper for sure, along with grape tomatoes in season from the farmers market. Definitely onion as well, but the only onion I had on hand is frozen and would be too mushy for a salad. (It's much better cooked in soup or omelets.)

Brown rice would be good, and this could even be wrapped in a tortilla shell with a little sour cream or plain Greek yogurt.

What else would you add to this salad?

You might also enjoy Rice and Beans.

Read my previous post: Veggies, Chicken and Quinoa
Read my next post: Homemade Noodles and Company

Veggies, Chicken and Quinoa

2012-01-18T14:57:00.000-05:00

Veggies, Chicken and Quinoa

(c) 1/17/12, Kathy Fannon

(Click to enlarge)

I'm so glad I've posted my favorite recipes to this blog, and the ones I've made by accident! There are times when I don't know what to make for dinner so I peruse my blog to see what sounds good, or check a few other blogs I like for something new and different to try.

Yesterday morning while looking for dinner ideas, I came across my Chicken with Quinoa Dinner from October. (One of the accidents I had forgotten about!)

Perfect! The roads were starting to get bad from the icy rain and snow and I didn't really feel like going to the grocery store. I always have chicken and quinoa in the house which has come in handy more than once, so I pulled a one-pound package of chicken out of the freezer to thaw.

I also pulled out a variety of veggies I have in the freezer from the farmers market: one snack baggie of onions (one-half of a small), one snack baggie of purple peppers (one small pepper), a couple of handfuls of Brussels sprouts and a few handfuls of green beans. I put them in a mesh strainer over a bowl with a little salt so they could thaw too.

These pictures are untouched. Look at how amazing green that is!

I started making dinner at 5:30 and it took about 50 minutes.

I got one cup of dry quinoa going in two cups of water with a little salt. (Cooks in 10 - 15 minutes.)

I sliced the chicken about 1/4" thick and put it in a frying pan with enough water to cover it. I sprinkled in some salt and simmered (covered) for about 5 minutes.

I put the chicken on a plate, dumped the water out of the pan then added the veggies to the pan.

I cooked the veggies with some olive oil for about 4 minutes, stirring a few times. I added thyme, basil, oregano, sage, salt, pepper, garlic and fresh rosemary since I had some. Fresh rosemary definitely made a difference!

I cut the chicken into smaller pieces and added them to the veggies and cooked for another 5 minutes or so to brown the chicken.

I added about half of the quinoa to the chicken and veggie mixture, but it could also be served on the side.

(I had hoped to have enough quinoa leftover to make muffins, but I misjudged my measurement. So you could have extra quinoa with this or start with only one-half cup dry.)

A drizzle of balsamic vinegar would be good too. I didn't think of it until I was almost done eating and did add a little. Yum!

My son thought this tasted like egg rolls, so maybe some soy sauce would be good too. Along with Sriracha sauce? Hey!

Since the veggies had been frozen and thawed, they were a bit on the mushy side, but still tasted fabulous! (And I love they are from local farmers!)

This made enough for my husband, 18-year-old son and me and none of us were hungry when we were done. If you wanted to add more to the meal, a salad would be perfect! (Apparently I have a green theme this week!)

Vegetarian? Leave out the chicken and it would be just as good. Actually, if I made this just for me I would've made it vegetarian, but my men love meat.

Tonight's dinner: Burrito in the Buff

Read my previous post: Review: The Green Well
Read my next post: Black Bean and Corn Salad

Review: The Green Well

2012-01-17T10:53:00.002-05:00

My friend had the day off work yesterday for Martin Luther King, Jr. day so we were able to spend some time together. We had coffee, did a little furniture shopping, then she took me to The Green Well for lunch.

It was fabulous!

The Green Well is on Cherry Street in Grand Rapids, between Eastern and Diamond. It's in a little building and if you're not watching, you'll miss it. (Parking is in the rear.)

The Green Well menu has lots of salads, sandwiches (I want to try the turkey with sweet potatoes), soups and entrees with quinoa! All items are available for take out.

My friend raved about the macaroni and cheese with chicken, ham and bacon, but I think I'd prefer the Twisted Mac and Cheese from Twisted Rooster with chicken, peas, asparagus and tomatoes. (I'm just not a ham and bacon fan.)

Prices range from $8 to $18. They use local products and support local farmers, which I love. From veggies to cream and cheese, the online menu will tell you which products are local.

They also serve beer and wine.

The Green Well is LEED certified, which makes it a green building, helping to protect our environment.

I had this Green Well Salad with avocado, cucumber, asparagus, peas, broccoli, arugula and cheddar cheese in an herb vinaigrette dressing for $7.99.

I liked that the salad wasn't swimming in dressing; there was just enough to make it wet and add flavor.

Green vegetables are so essential for our health and I felt very good about eating this salad. Even though there isn't a rainbow of color, the green salad was incredibly good. I can't wait to have it again!

She had the Vegetable Pot Stickers appetizer filled with vegetables and cabbage with a mustard-soy glaze, topped with stir-fried vegetables and crushed peanuts for $9.99.

I love the pretty colors on her dish and the vegetables weren't cooked to mush. So pretty and so healthy!

As we looked around at other people's plates we noticed all the beautiful colors on them. As an advocate against beige food, The Green Well was a gorgeous, colorful place to eat! I will definitely be going back!

If you're in the Grand Rapids or West Michigan area, what hole-in-the-wall places to you love?

See my post Green Salad from last July!

Read my previous post: Sweet Potato Kale Pizza
Read my next post: Veggies, Chicken and Quinoa

Sweet Potato Kale Pizza

2012-01-11T11:06:00.001-05:00

(c) 1/10/12, Kathy Fannon

I found this recipe a couple of months ago and put it in my "to try" binder. While looking for something new to try this week I pulled this one out.

FABULOUS!

I found this Sweet Potato Kale Pizza with Rosemary and Onion recipe at Two Peas and Their Pod. Please visit their site for the recipe and better looking pictures! :)

We will definitely be having this one again!

(Note: I used Boboli crust.)

Please read my previous post: Important Announcement
Read my next post: Review: The Green Well

Important Announcement (Please Read)

2012-01-09T09:40:00.002-05:00

I've decided not to focus on starting a health coaching business.

Did that get your attention?

It's true. I'm not.

So what AM I going to do? And what about this blog?

I'm going to maintain this blog but I'm not quite sure yet what it will look like. I will continue to post recipes, health tips and reviews just as I have been, but the frequency may be less often and the content slightly different.

I've spent many years wondering what my purpose is in life; aways looking for something great and fabulous to do to contribute to society.

I've worked as a wedding coordinator, a secretary, an administrative assistant and volunteered in many ministries at church over the past twenty years.

But each time I find myself back at home wondering what I'm supposed to be doing. What's the next job? Where is the next ministry opportunity? Where can I contribute to feel "important"?

In the spring of 2010 an opportunity came along for me to become a certified health coach. I've always had an interest in nutrition and was seeing a health coach myself at the time. I wanted to do what she was doing because it was interesting and she was helping people.

I earned my certification in July of this past year, 2011.

I loved that they taught us how to run a business and work for ourselves. The Institute for Integrative Nutrition gave us all the necessary forms, handouts and more to be successful. I had never thought of working for myself, but the idea sounded fun.

Part way though the program my classmate (and good friend asked) me what I saw myself doing. Honestly, I saw myself working for a doctor, not myself. I discovered I'm not good at working for myself; I get too easily distracted. I can focus for awhile, but when I get up to go to the bathroom I end up letting the dog out, checking the mail, starting laundry, loading the dishwasher then looking for a snack. Before I know it an hour has passed and it takes a long time for me to get my head back into work.

Thus, I find myself more productive when I work for somebody else. But at the moment there really aren't opportunities for health coaches to work in doctors' offices.

And while this blog was supposed to be a tool to help me launch my health coaching business, it hasn't been very successful. I had one client at the beginning of last year, but there hasn't been an interest since.

So once again I found myself wondering what "great" thing I'm supposed to do to contribute to society.

I may have found my answer.

A few months ago I added "The Legacy of Home" to my Google Reader. I read Mrs. White's posts here and there and thought how lovely that she likes to clean.

A couple of weeks ago I really dug into her blog. I spent a couple of days bouncing around it and reading different posts. I loved it. She's so content and peaceful being at home and taking care of her family.

I learned that being a homemaker IS contributing to society. By being around for the kids when needed is a tremendous blessing and a honor that shouldn't be taken lightly.

Society has taught women that being at home means you're lazy and selfish, among other things I'm sure.

But women who spend their time at home create a haven for their families. It's (hopefully) a peaceful, loving place for them to come to at the end of the day after being out in the world. It should be a place of refreshing and nourishment so they can feel loved and let go of their stress.

But how can they feel peace and let go of stress if there is so much work to be done if Mom works outside the home all day too? Dishes, laundry, vacuuming, starting dinner; it all leads to chaos if everybody has to help.

I've decided, after reading Mrs. White's blog that I have found my purpose, and it's been right here all the time.

While I don't like the term homemaker, and I definitely don't like housewife (I'm not married to my house), this is what I want to do.

Yes, my youngest is about to graduate high school, but that doesn't mean I no longer need to create an environment of peace and love for my husband and children. The need is as great as ever.

I'm blessed that my husband likes me at home. I've had a couple of job opportunities that would have taken me out of the house for second shift hours. Each time he's been supportive of whatever I wanted, but he always made it ok for me to stay home, too. I appreciate that about him.

I recognize how blessed I am that I don't HAVE to get a job to help pay bills.

So I've decided that I will no longer feel guilty or unimportant for being at home. It's where my calling is. It is my full-time work and I gladly accept it. I don't care what society says, or even what my friends say. I am doing something great and I am contributing to society. I'm not lazy and I'm not selfish. Nor am I wasting my life.

Maybe someday God will see fit for me to have an "outside" job, but if not, I will be content at home.

So, while at one time this blog was a tool in helping me to promote my health coaching business, I will now just use it to share health and nutrition information. I would still like to have a ministry using my health coaching skills, so I haven't given up on that dream, but it will look different than what I thought when I first set out on this adventure.

Thank you for being a faithful reader of this blog and I hope I continue to inspire and encourage you through it. I believe this also is my contribution to society. Health and nutrition are important and if I can help you eat and live a little bit better, then I've done my "job".

With my "new" adventure comes a new blog. I started Nostalgic Tour to be a place where I can share the things I love and that interest me, the things that go beyond health and nutrition. Please find me there and subscribe. I would love to stay connected with you!

And please check out Mrs. White's blog, The Legacy of Home.

Continue to Be Real!

Read my previous post: Best of 2011: #1 What Is It
Read my next post: Sweet Potato Kale Pizza

Best of 2011: #1 What Is It

2011-12-31T08:52:00.000-05:00

As 2011 comes to a close, I conclude my review of the top 10 posts of the year.

Today is the last day to participate in the poll on the right sidebar if you haven't yet.

The number one most viewed post of 2011 was What Is It from March 18, 2011.

I believe the reason this was the most viewed post of the year is because on October 11, 2011, Snack Girl posted a comparison of two different cereals (one being Quaker Oatmeal Squares), then asked if we had tried either one and what did we think.

Since I had done this post I added a link to it in her comment section rather than type out a long answer. I received over 300 views from that! I had no idea it would draw so much traffic to my blog!

Please check out Snack Girl. She has a fabulous site!

I will resume blogging sometime next week. Happy New Year!

********************

This is not an all-inclusive list, nor are the facts within each item all-inclusive, but I did find this interesting as I did some research on a particular food item this afternoon.

Vitamin E Acetate: One of the principle differences between vitamin E acetate and the oil forms of this vitamin is that the former has no immediate antioxidant properties.

People interested in raising their consumption of vitamin E through food should be advised that as much as 90 percent of the vitamin is lost in cereals that have been refined.

Vitamin A Palmitate: Vitamin A palmitate is a synthetic version of the vitamin A that occurs naturally in animal food sources. It was developed to fortify low-fat and fat-free dairy products, whose natural vitamin A has been stripped away in the fat-removal process. Palmitate originates in palm oil but undergoes so many chemical changes that the result can barely be called a derivative of the oil.

Sodium Ascorbate: Because sodium ascorbate contains sodium, this form of vitamin C should be avoided by those following a low-sodium diet. [In regards to supplement form.]

Maltodextrin: Maltodextrin is a processed additive and is classified as a sweet polysaccharide. Maltodextrin is an artificial sweetener that is made from carbohydrates from starchy foods like corn, potato or rice.

Some of the side effects can be in allergies, skin rashes, itching, wheezing, asthma, bloating, digestion problems, insulin spike (which can lead to excess storage of energy in the form of fat leading to unhealthy weight gain), headaches, upset stomach, dizziness, fatigue and more.

It is better to avoid long term use of this alternative sweetener to prevent any health complications.

Calcium Carbonate: Calcium carbonate is widely used medicinally as an inexpensive dietary calcium supplement. This is not quality calcium.

Yellow # 5 (Tartrazine): This product has been banned for usage in Norway, Austria and Germany. It is extracted from coal tar.

Tartrazine appears to cause allergic and intolerance reactions, particularly among asthmatic.

A variety of immunologic responses have been attributed to tartrazine ingestion, including anxiety, migraines, clinical depression, blurred vision, itching, general weakness, heatwaves, feeling of suffocation, purple skin patches, and sleep disturbance.

Certain people who are exposed to the dye experience symptoms of tartrazine sensitivity even at extremely small doses, some for periods up to 72 hours after exposure. In children, asthma attacks and hives have been claimed, as well as links to thyroid tumors, chromosomal damage, and hyperactivity.

BHA (A Preservative): Can cause cancer.

Yellow #6 (Sunset Yellow): Sunset Yellow is a sulfonated version of Sudan I, a possible carcinogen, which is frequently present in it as an impurity. Sunset Yellow itself may be responsible for causing an allergic reaction in people with an aspirin intolerance, resulting in various symptoms including gastric upset, diarrhea, vomiting, and swelling of the skin.The coloring has also been linked to hyperactivity in young children.

As a result of these potential health issues, there have been calls for the withdrawal of Sunset Yellow from food use.

On June 30, 2010, the Center for Science in the Public Interest (CSPI) called for the FDA to ban Yellow #6. The CSPI said, "These synthetic chemicals do absolutely nothing to improve the nutritional quality or safety of foods, but trigger behavior problems in children and, possibly, cancer in anybody."

BHT: Preservative; certain people should avoid

Would you like to guess what this popular food item is? (Remember, this isn't an all-inclusive list, but other ingredients include whole wheat flour, whole oat flour, brown sugar, molasses and salt.)

What is it? Quaker Oatmeal Squares

Try this quick, easy and healthy alternative to boxed processed cereals! Pumpkin Coconut Multi-Grain Crockpot Oatmeal is warming to the body in the cold winter months. Want an alternative for summer? Try my Granola Peach or Blueberry Breakfast.

Read my previous post: Best of 2011: #2 Burrito in the Buff
Read my next post: Important Announcement (Please Read)

Best of 2011: #2 Burrito in the Buff

2011-12-30T08:26:00.000-05:00

As 2011 comes to a close, I continue my review of the top 10 posts of the year.

Please be sure to participate in the poll on the right sidebar if you haven't yet.

The number two most viewed post of 2011 was Burrito in the Buff on April 12, 2011.

********************

I didn't want to call this a naked burrito, lest I trample on somebody's copyright, so I'll call it "Burrito in the Buff". (Because there's no tortilla shell.)

From start (pouring water to start the rice) to finish (putting it all together on the plate) took a little more than 45 minutes. It may have even gone quicker if I wasn't trying to take these amazing photos to share with you. (Where's an emoticon when ya need one? Insert *wink* here!) Point is, it's fairly quick and very easy to put together, it's healthy because it's homemade and it tastes WONDERFUL!

The first thing I did was start the rice because it takes the longest to cook (45 minutes).

Once the rice was cooking, I got the chicken cleaned and in the oven to bake for 25 minutes.

While the chicken was baking I chopped some cilantro. I used about 30 stems (leaves only). The chopped cilantro went into the pot of rice toward the end of cooking, along with the juice of 1/2 lime.

(I bought 2 limes to use for Burritos in the Buff.)

I sliced my avocado and pitted it. See how my knife is resting in the pit? Carefully whack it and give it a turn and the pit comes right out.

I mashed the avocado with some Pink Himalayan sea salt and a squeeze of lime juice to keep it from turning brown.

Plain Greek Yogurt instead of sour cream (much healthier and tastes about the same)

Mozzarella cheese (because my men like it)

Store bought salsa

Normally I prefer to make my own salsa, but this dinner was a last minute idea, so I bought the fresh stuff.

To make your own salsa: Roma tomatoes (seeded, chopped), onion (chopped), cilantro (chopped), juice of one lime, salt and optional garlic (It's best when it sits overnight)

I had also gotten corn but forgot to make it. Oops! So that would be a yummy topping with the salsa as well.

Baked chicken with olive oil, salt, pepper, garlic, Fajitas seasoning and fresh squeezed lime juice. (Add the lime juice when the chicken comes out of the oven.)

I use these organic tortilla chips that don't use genetically modified corn. When you buy tortilla chips be sure they don't contain partially hydrogenated oils.

It's very hard to find a can of beans that don't have salt (or sugar) added, but Kuner's brand doesn't, and I like that. Be sure to heat the beans!

Rice with cilantro and lime juice. Really, the rice would've been better if I had done it an hour or more ahead. It reheats really well and eating fresh cooked rice right away tends to be stickier. But it was still delicious!

I chopped about half a chicken breast for each burrito. (I actually made one more cut in this piece before making a burrito for my son.)

To put the burrito together, layer: rice, beans, chicken, salsa, sour cream, guacamole, cheese. Serve with the tortilla chips and more salsa, yogurt and avocado for dipping if you'd like, but be careful not to eat too much! (We prefer to use the chips as a fork!)

Does anybody need me to type this out in a more conventional recipe form? I'd be happy to, but this is pretty much what I did and how I did it. Easy!

Read my previous post: Best of 2011: #3 Jesus Said It, Why Do We Doubt It

Read my next post: Best of 2011: #1 What Is It

Best of 2011: #3 Jesus Said It, Why Do We Doubt It

2011-12-29T08:22:00.002-05:00

As 2011 comes to a close, I continue my review of the top 10 posts of the year.

Please be sure to participate in the poll on the right sidebar if you haven't yet.

The number three most viewed post of 2011 was Jesus Said It, Why Do We Doubt It from September 22, 2011.

********************

(c) 9/21/11, My sweet friend, Kathy in Louisiana

Sent in a text to me last night, but perfect for this post!

Mark 4:35-41 is probably my favorite passage in the entire Bible. It’s the story where Jesus and the disciples get in a boat to go to the other side of the lake.

Oh, yeah…that’s interesting.

Oh, stop rolling your eyes!

Look at verse 35, Jesus says, “Let us go over to the other side”. (NASB)

(Yes, I went all red-letter edition for this post!)

He pretty much said to His posse, “Yo, dudes…I’m goin’ over to the other side of the lake.” Ok, he probably didn’t actually call them “dudes”, but the point was HE WAS GOING.

But then the storm came up, the winds blew the boat around (I have the Gilligan’s Island theme song in my head here) and the waves came up over the boat, so much that the boat was starting to fill with water.

“Oh, no!” cried the disciples, “Somebody go wake up Jesus!”

All this wind and waves going on and Jesus was still sleeping! He said He was going to the other side, and He didn’t doubt Himself…so there He was, sawing logs…zzzzzzzzzzzzzz!

Here they come! Look out!

Whiner #1 says, “Jesus! Wake up! We’re sinking!”

Whiner #2 says, “Yeah! Don’t you care about us? We’re going to die and You’re down here taking a nap!”

Jesus got up and said to the wind and waves…oh, and notice that He didn’t YELL at them, at least it doesn’t say so in my Bible, He just said, “Hush, be still”.

And it all stopped.

Can you picture it? The noise of the wind and the waves roaring in your ears and then all of a sudden it all stops. I’m sure the silence was deafening.

Jesus turns to them and says, “Helllooooo….!” OK, He didn’t actually say that either, but can’t you hear it in His words?

“Why are you so timid? How is it that you have no faith?”

After all the time they spent with Jesus, it still surprised them that He could do such miracles. Yeah, look at verse 41 “Who then is this, that even the wind and the sea obey Him?”

From our vantage point we want to say, “Duh!”, but they didn’t have the advantage of 2000 years of history with this incredible man!

Why is this my favorite story? Because Jesus said “I’m going to the other side”. That’s it.

If He said it, then why would the disciples doubt it? He is Jesus, the Son of the Living God, and He IS God, and God never lies, so if He said He was going to the other side then I would have no reason to doubt that He’d get there.

So…when Jesus speaks something into your life, you’d better know that He will see it to fulfillment. Don’t look at the wind and the waves around your boat. Don’t wake Him in a panic crying, “Oh, God! I’m going to DIIIEEE!” No you’re not…He SAID it, we need to BELIEVE it!

Don’t be a whiner.

Many years ago Martha Tennison spoke at our church on a Sunday morning and she said this, which I wrote in my Bible next to this story…

“Don’t read into God’s silence His absence. God may speak to us about a promise and never speak on it again, but in His silence He has not left us or forgotten.”

God IS taking you to the other side. The ride may be bumpy, but you’ll get there!

Seat cushion anyone?

What storm is in your life that Jesus needs to speak peace to? What word did He give you that you need to stand firm on in your faith?

Does this devotional encourage you? Please consider sharing it with your friends. Thank you!

Read my previous post: Best of 2011: #4 Before and After

Read my next post: Best of 2011: #2 Burrito in the Buff

Best of 2011: #4 Before and After

2011-12-28T07:58:00.001-05:00

As 2011 comes to a close, I continue my review of the top 10 posts of the year.

Please be sure to participate in the poll on the right sidebar if you haven't yet.

The number four most viewed post of 2011 was Before and After from January 22, 2011.

********************

(c) Summer 2006

It’s been a lazy Saturday morning, and I’ve been reading a few blogs and finding new ones. Quite a few blogs feature women who share stories of their journey from being sick and overweight, to being healthy at a normal weight. I thought it might be good to share my story.

Before: The above picture of me was taken about the time I was at my heaviest. I hate this picture. Even at the time I didn’t like it. I was waiting for my son at his guitar lesson when my parents happened to drive by. Mom wanted a picture to send to a long-lost friend and this is what she took. Bleck…not my best moment.

How S.A.D.

I was raised on pretty much the same diet as the rest of my generation, the S.A.D. or Standard American Diet, also known as the Western Diet. Some of Mom’s favorite meals were hot dogs and chips, spaghetti, tacos, boxed pizza (remember Apian Way?), crumbled hamburger on bread (UCK!), and one of my favorites, chicken casserole, which was mostly sea shells and cream of chicken soup. (Notice not a lot of veggies? Mom didn’t like ‘em, except corn or potatoes.)

Eating out was rare in those days but usually consisted of McDonald’s, Burger Chef, Burger King, Chicken Coop, or Dad’s favorite local chili dog place. Fortunately, I was a scrawny kid and this awful diet didn’t affect me too much.

When my first child was almost 2-years-old, I discovered a holistic chiropractor. He was ALL about a whole-foods diet and encouraged me for years to eat vegetables and take walks. His loving encouragement was usually met with, “Yeah, I know” and I’d come home and continue in the S.A.D. ways.

In the fall of 2006, I reached 149 pounds. Not a terrible weight, but it was overweight and the most I ever wanted to weigh. I never saw that number before and I never want to again. And there was no way I was going to allow the scale to say ‘150’.

In November 2006, I began a contest with my friend. In 12 weeks I lost 20 pounds. (I won!) I prayed a lot and made sure anything I ate was OK with God. I stayed away from sugar and soda for the most part. Honestly, I don’t remember what meals consisted of, but I’m sure I was still not getting enough produce. Portion size was probably the biggest factor on that aspect as I made myself aware of how much I was eating.

In February 2007, I got a part time job and gained 10 pounds back in the course of one year. I told myself it was ok because I was still down 10 pounds from my highest point. But I was not happy because I didn’t like the way my clothes fit. Pants that were once baggy became too tight, but I was able to maintain at 139 for quite awhile.

I was still not satisfied.

Whole-Food

In April 2009, I began meeting with Doc’s staff health coach, Tina; she was my accountability person. She taught me how to incorporate veggies, fruits, nuts, seeds, legumes and protein into my diet. She helped me eliminate sugar, dairy, and processed food. I also exchanged the insane amounts of Mountain Dew I was drinking for lots water. (Hey, my gas station filled my 44 ounce cup for 25 cents!)

From April 2009 to November 2009, just seven months, I lost 33 pounds! I felt SO good!

I had energy, my memory got better, I wasn’t sluggish and tired, I didn’t crave sugar or salt, my hormone levels evened out, the aging process slowed, and shopping for new clothes was not only necessary, but FUN.

I don’t have a testimony of being healed from any great sickness like diabetes or blood pressure problems, but I DO have a testimony of feeling great and being a normal weight! And the whole-foods lifestyle I’ve been on for almost 2 years is an easy, sustainable way to eat! And I believe the way God intended for us to eat.

After: My profile picture was taken a couple of months before I reached my goal weight, but I love it so much I continue to use it. (My daughter is an amazing photographer!)

So, there’s the short version!

Note: I know many out there struggle with food issues and weights higher than 150 and wish I wouldn’t complain about having reached it. This is in NO way meant to make you feel bad for the place you are in life, but simply a telling of my story. If there is any way I can support or encourage you, let me know and I would be glad to.

Please find an accountability person because they make all the difference! YOU CAN DO IT!

Read my previous post: Best of 2011: #5 Review: "Good and Easy Eats" by Kim Wilson
Read my next post: Best of 2011: #3 Jesus Said It, Why Do We Doubt It

Best of 2011: #5 Review: "Good and Easy Eats" by Kim Wilson

2011-12-27T07:23:00.000-05:00

As 2011 comes to a close, I continue my review of the top 10 posts of the year.

Please be sure to participate in the poll on the right sidebar if you haven't yet.

The number five most viewed post of 2011 was Review: "Good and Easy Eats" by Kim Wilson on December 8, 2011.

********************

Good and Easy Eats: A Wholesome Collection of Everyday Favorites by Kim Wilson

I could’ve done that!

As a health coach and blogger I was asked to read and review Kim Wilson’s new e-cookbook, Good and Easy Eats: A Wholesome Collection of Everyday Favorites. While reading this simple-to-use-and-understand book I thought about how easy it would’ve been for me to put together such a great cookbook.

Many of Kim’s recipes are things I make, or variations on a theme; like fruit smoothies, rice and beans or black bean soup.

But she also includes recipes for things that I’ve never made, yet are easy to do. So why have I not made things like nut butter or coconut curry before?

She’s also challenged me to try new things, like sorghum flour and millet in recipes such as banana muffins or pizza crust. And I can’t wait to try her garlic sauce!

Kim has been eating a whole-foods diet for over 12 years, and you all know how I love that. Whole-foods is where it’s at, baby! So as I perused her book I was very excited to read her content. Her recipes are easy for the lazy cook (or maybe it's nicer to say busy cook?) and have, for the most part, normal ingredients. There are some things you’ll want to make a trip to the health food store for (like sorghum flour), but she also uses everyday ingredients like canned tomatoes, rice, nuts, and popcorn.

Kim covers every area of cooking for a week’s worth of recipes. She includes breakfast, lunch, dinner, dressings, snacks, weekend fare and even desserts!

Crave pizza? She’s got some great healthy ideas! Cookies? It’s in there! Macaroni and “Cheese”, Mexican, Italian and even biscuits and gravy! What?!

All of Kim’s recipes are dairy-, egg-, gluten-, wheat-, soy- and yeast-free. Very allergy friendly! Yet there is no sacrifice in giving up chocolate cake, whipped topping or pumpkin pie!

If you’ve been a regular reader of my blog, you know I think a whole-foods diet is very important. Maybe you’ve resisted changing or just don’t know how to begin with a lifestyle change. Good and Easy Eats would be a great place to start so you can maintain your everyday cooking yet learn how to incorporate healthier, economical alternatives.

Kim also teaches some cooking basics, tells you how to stock a basic pantry, gives baking tips and leaves you with a sample menu. She also provides links and information if you’re interested in juicing!

Kim is ready to launch her e-cookbook, Good and Easy Eats on December 10. As a gift to my readers, Kim has agreed to allow me to give away a free copy! How cool is that? The winner will be announced on the afternoon of December 12, so be sure to check back to see if you're a winner.

How to Win A Free Copy of Good and Easy Eats:

[Note: This contest has been closed and the winner announced.]

If you can't wait to see if you've won the free copy and you’d like to purchase Good and Easy Eats, click here. The cost is only $4.99 and also includes a recipe demonstration video, Kim's exclusive meal planning system, the one-hour podcast: Introduction to Wholesome Eating, and more! Kim has lots of links throughout her book to help you dig deeper into some great information!

So, yeah, I could've written this book, but I didn't. And since Kim did such a fabulous job, I highly recommend it! It's a deal at twice the price! Now go tell your friends!

Note: I have not been compensated in any way by Kim to give my honest review of her book.

Read my previous post: Best of 2011: #6 The Great Allergy Experiment
Read my next post: Best of 2011: #4 Before and After

Best of 2011: #6 The Great Allergy Experiment

2011-12-26T07:06:00.000-05:00

As 2011 comes to a close, I continue my review of the top 10 posts of the year.

Please be sure to participate in the poll on the right sidebar if you haven't yet.

The number six most viewed post of 2011 was The Great Allergy Experiment from August 21, 2010.

********************

All my life I've been an allergy sufferer - the dreaded ragweed. For 6 weeks in August and September, I can hardly breathe; it feels like cement in my sinuses.

As a kid I took Sudafed, and other allergy medications which really did no good. I remember trying nose sprays, also pretty much pointless. My eyes itched terrible; I'd lay on the couch and have Dad put drops in them to try to find relief.

During the summer between my 7th and 8th grade years, my parents decided to try some funky diet my dad read about. It was a diet for arthritics, if I recall. I'm not sure why they chose that one as neither one of them had arthritis, but I was doomed to a summer of healthy food.

No sugar, no pop, no beef, no fruit or tomatoes! We ate whole wheat spaghetti, whole wheat homemade bread, chicken salad, and who knows what else. One thing that lasted from the diet was Carob Cookies. They are still my favorite today, and so healthy!

August, 1978 arrived. I seemed to almost breeze through allergy season. It was still a battle and the stuffy nose and runny eyes weren't non-existent, but I did fairly well. We decided it was a positive effect of the diet that had plaged me all summer.

Each year after that I thought about how I should change my diet from the typical Western diet back to that arthritic diet, just to get me through the fall. But each year I thought of it too late and didn't feel like doing the work to eat healthy.

For all of my adult life I lived on Benadryl 24 hours a day, 7 days a week for 6 weeks in the fall. I lived in a fog. My nose was red from all the sneezing and nose-blowing I did. I always thought of how much of my life was wasted sitting inside with my air conditioning on and my head turned just right to try to drain the 'cement'.

A couple of years ago when I got pretty serious about changing my eating habits, I noticed that I didn't have too much trouble with allergies. I was stuffy and I still took Benadryl, but only at bedtime. I went through about one box of Kleenex, instead of 2 of them in a 6-week period.

Last year I was really serious about my diet, eating only whole foods. From April on, I completely cut out ALL processed foods, including sodas, sugar and refined flour. I ate only fruits, vegetables, nuts, chicken or salmon, and very limited grains, although still in true whole-grain form. I also had very little dairy, if any.

Allergy season hit, or so I was told. I even heard it was a bad year. Not for me. I had a couple of days that were particularly hard and took a Benadryl at bedtime, but that was it. And I used about 1/2 of a box of Kleenex.

I saw my chiropractor last week and reminded him of the season so he'd be sure to give me a good adjustment. He started to suggest some supplements to take and I stopped him. We talked about my allergy history and how well I did last year. I asked him what he thought if I didn't try anything this year and see how I do since I've been on a whole foods diet for so long. He said, "I'm game!" Well, of course HE is...he doesn't suffer like me.

So far this year I've taken one Benadryl, and it was after being outside in Grand Haven all day the other day. I was stuffy and miserable. I made a bee-line to the store to look for my nose spray that has worked wonders for me in previous years. I bought it, but I haven't opened it yet. I'm hoping I won't have to. (Update: I never did open it!)

I'm part way through the season and I'm staring to think this allergy experiment is going to completely work! I still have the air conditioning on because the humidity does make it worse (and it's humid out), but going from full dose of Benadryl for 6 weeks down to only one so far? I'm game too, Doc!

So, do you need healing for something too? I went for YEARS to the prayer lines, looking for God to do a miracle and heal me of allergies. But I found that my miracle came when I ate the way God designed my body to work. NOW I'm healed.

What do you need to be healed of that God will do through diet change?

Read my previous post: Best of 2011: #7 3+ Things to Help Fight Cold and Flu
Read my next post: Best of 2011: #5 Review: "Good and Easy Eats" by Kim Wilson

Best of 2011: #7 3+ Things to Help Fight Cold and Flu

2011-12-24T15:28:00.000-05:00

As 2011 comes to a close, I continue my review of the top 10 posts of the year.

Please be sure to participate in the poll on the right sidebar if you haven't yet.

The number seven most viewed post of 2011 was 3+ Things to Help Fight Cold and Flu from October 3, 2011.

**********

(c) 8/2009, Kathy Fannon; Purple Cauliflower from my farmers market!

I’m already seeing (and hearing) it. Coughs, sniffles, sneezes. It’s only the first of October and already the cold and flu season is starting. Nooooo!

It’s not too late to boost your immune system to help fight off these bad dudes of winter. Look for these foods at your local farmers market or grocery store produce section and add them to your meals.

You don’t need tons and tons, but try to add an extra serving or two per day. And even if you do get a cold or the flu, your ‘bounce back’ time will at least be shortened.

1. Fall sources of vitamin C:

Brussels sprouts, broccoli, bell peppers, cauliflower, kale, mustard greens, cabbage, spinach, pineapple, and tomatoes (still available until we get a couple of freezes).

Vitamin C also helps with acne, asthma, depression, diabetes, and IBS.

2. Fall sources of zinc:

sesame seeds, pumpkin seeds (raw), yogurt, turkey, peas

Zinc also helps with balanced blood sugar, weak immune system, taste and smell support, depression, and metabolic rate.

3. Sources of Omega-3:

Salmon (WILD, not farm raised!), olive oil, almonds, walnuts, flax seeds or a cod liver oil supplement

Omega-3 also helps with depression, cardiovascular disease, type 2 diabetes, fatigue, dry skin, joint pain.

Other fabulous things to keep on hand for this time of year are:

Echinacea drops: I take ten drops in the morning to keep my immune system healthy during the winter months. At the first sign of sniffles, I up it to 30 drops (50 if it’s bad) twice a day until the cold subsides.

A. Vogel brand is the best and I don't even know what the price is. I think this is only available at the health-food store, but I’m not sure. I get it from my Doc’s office, usually with a list of other items. (I think it's around $20, depending on the size bottle.) If you can’t find A. Vogel, at least look for the drops as opposed to pill form. Drops are more potent.

Oscillococcinum (OSC): This stuff is AMAZING! These sweet, sugary tasting pellets come in a 6-dose box. At the first sign of the flu (aches, tiredness, fever, etc) take a couple of doses (per instructions) and you’ll recover in no time. I can’t believe more people don’t use this stuff! (Available at the health-food store, grocery store and Target, and probably other places. Priced around $15.)

Other things you can do:

Reduce refined sugar intake. (One serving of soda can drop the immune system by 30%!)

Get 7 - 9 hours of rest each night.

Reduce stress to the extent possible.

Avoid processed food.

Do you find this article informative? Please consider sharing it with your friends. Thank you!

Read my previous post: Best of 2011: #8 Grocery List
Read my next post: Best of 2011: #6 The Great Allergy Experiment

Best of 2011: #8 Grocery List

2011-12-23T09:27:00.000-05:00

As 2011 comes to a close, I continue my review of the top 10 posts of the year.

Please be sure to participate in the poll on the right sidebar if you haven't yet.

The number eight most viewed post of 2011 was Grocery List from November 1, 2011.

********************

(c) September 2011, Kathy Fannon
Boeve Farm at the Holland Farmers Market

The daughter of a friend of mine recently graduated from college, moved to a big city and has discovered holistic eating through a colleague of hers.

She emailed me with some questions, one of them being: What should my grocery list look like?

I thought if she wondered what should be in her shopping cart, maybe there are others out there with the same question.

I’d like to give you some ideas.

Vegetables: I think the majority of your cart should be filled with produce, especially vegetables.

dark green leafy (spring mix, spinach, baby lettuces, arugula, etc), root vegetables (beets, parsnips, onions, turnips, carrots, potatoes), cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), nightshade (tomatoes, peppers) and others

Fruit:

berries, melons, apples, peaches and grapes are among the best; also bananas, pineapple, mango, citrus, kiwi

Be adventurous and try new things from the produce department.

Nuts and Seeds:

walnuts, almonds and pecans are the best because of their Omega-3 oils, but other nuts are great as well; pumpkin seeds, sunflower seeds, chia seeds, flax seed

Whole Grains:

quinoa (technically a seed, but considered a grain), black or brown rice, steel-cut oatmeal, millet, buckwheat, rye, barley

Be careful! Even though a box may say “whole grain” does not mean it is. Cereal, commercial bread and pasta go through so much processing by the time it makes it into the mixing bowl at the factory it’s no longer a true whole grain.

Protein:

legumes (lentils, kidney/pinto/black beans, chick peas), eggs, organic animal protein (chicken, beef), wild caught fish (salmon, tuna, sardines)

Dairy: In limited quantities

If you like milk, raw is best if you can get your hands on it, otherwise I don’t recommend it. Almond and rice milks are great replacements. I use almond milk in mashed potatoes and nobody knows the difference. Coconut milk can also be used, but don’t over-do it, it can be high in fat. Good fat, but still fat.

(I do not recommend soy unless used in fermented form: tempeh, miso and natto. Otherwise, any processed soy product should be avoided.)

Mozzarella and Parmesan cheeses are the best, plain Greek yogurt (try to get organic), real butter

Things NOT to put in your cart:

Anything that has high-fructose corn syrup, partially-hydrogenated oil, MSG, natural or artificial flavors, food coloring, aspartame, items you can’t pronounce, anything that has a list as long as a paragraph!

Be careful when shopping at the health food store. Even though there are many items on the shelf that are organic or natural, they are still a processed item. It is best to eat whole foods, made at home so you know what, and how much, is in them.

There’s nothing wrong with buying some of the health food store “junk” food for a treat on occasion, just be careful not to make it a regular part of your diet.

What about dressings and sauces?

Read labels. Most dressings and sauces have high-fructose corn syrup, flavorings and other unnatural ingredients. There are items on the shelf that are acceptable, although you will have to take some time to read labels and will likely have to pay a little more.

I highly believe it is worth the little extra cost for the product than to have to pay later with my health in the form of forgetfulness, sluggishness, crabbiness, headaches, and just general not feeling well. Or worse, cancer, diabetes, gout, etc.

Almost no commercial dressing or sauce will be perfect, but find the least offensive item that’s right for you.

Newman’s Own brand is pretty decent in most areas
Of BBQ sauces, there are only 2 or 3 brands (out of a couple of dozen at my store) that don’t have high-fructose corn syrup (We bought Guy Fieri yesterday for son’s BBQ Chicken Pizza) [Update: Guy Fieri Bourbon Brown Sugar sauce is a winner! Son's new fave.]
Dressings are loaded with MSG and flavorings, read labels carefully
Spaghetti sauces have flavorings and added sugar

I hope this basic overview helps you know how to create a healthier grocery list. This list is representative of what you would see (or not see) in my shopping cart. Everybody is different so do what works for you. Some people thrive on meat while others cannot tolerate it. Some need butter to feel good while others feel sick if they have any. Experiment on yourself, then don't feel guilty if you love butter or a steak on occasion.

(If you'd like help discovering what works for you, let me know.)

Please ask any questions you may have. I’d love to answer them or even do a post to dig a little deeper to help us learn more.

Read my previous post: Best of 2011: #9 Pumpkin Coconut Multi-Grain Crockpot Oatmeal
Read my next post: Best of 2011: #7 3+ Things to Help Fight Cold and Flu

Best of 2011: #9 Pumpkin Coconut Multi-Grain Crockpot Oatmeal

2011-12-22T08:26:00.000-05:00

As 2011 comes to a close, I continue my review of the top 10 posts of the year.

Please be sure to participate in the poll on the right sidebar.

The number nine most viewed post of 2011 was Pumpkin Coconut Multi-Grain Crockpot Oatmeal from November 6, 2010.

********************
Are you wondering what to do with leftover pumpkins? How about roasting them and adding them to your oatmeal?

I've been doing that the past few weeks and it's fabulous. I LOVE my Coconut Multi-Grain Crockpot Oatmeal but have made a few minor changes for the pumpkin version. I thought I'd share it with you for some variety.

Roasting Pumpkins

This has been a learning process for me in getting the right texture. I clean the seeds out of a pie pumpkin and cut it in quarters, brush a little olive oil on it and roast it at 300 for 2 to 3 hours. When it's cool enough to handle I use a paring knife to cut the peel off, but usually the pumpkin needs to soften some more. So I kick the oven up to 375, put the pumpkin chunks into a baking dish and put 'em in the oven for another hour or so, covered, so they don't burn. When they're soft enough to mash with a fork I take 'em out then use a mixer to mash 'em real good.

If I'm not going to use them all at once, I freeze them in a sandwich bag in 1 C amounts to use later in soups, muffins or oatmeal!

(See more details and pictures here.)

Pumpkin Coconut Multi-Grain Crockpot Oatmeal

1/2 C steel cut oats (cheap in bulk at the health food store) (Best to soak in water for AT LEAST an hour before cooking)
1/2 C buckwheat groats ($1.35/pound at the health food store)
2 cans coconut milk (cheaper at an Asian food store-about $.80, World Market is a little more expensive-$1.50, the grocery store is outrageous-$2.89!)
1 C applesauce, unsweetened
2 C mashed pumpkin
1 t vanilla extract
1 C shredded coconut
1t cinnamon
1t ginger
1t cloves
1t nutmeg
1t sea salt
1/2 C pecans, chopped
6 ounces molasses

Add all ingredients to crockpot at night before bed. I add a little water to the coconut milk cans to rinse them out and add it to the oatmeal.

Set crockpot on low for 6-8 hours. (My crockpot gets hot so I try to do this Sunday afternoon for about 5 hours.)

My husband likes to add banana to this version, or whatever frozen fruit we may have. I like it with 1/2 cup frozen blueberries. We reheat in the microwave for one minute, stir and heat for another 20 or 30 seconds. Then I add the blueberries and microwave for another 40-ish seconds!

If you don't have time or energy to play around roasting your own pumpkin, canned pumpkin works great as well. Just be sure to get 100% pumpkin, not the pumpkin pie mix.

This is a quick, easy, healthy alternative to boxed processed cereals and is warming to the body on cold winter mornings!

Want it gluten-free? Be sure to buy gluten-free steel cut oats. (Buckwheat groats are gluten-free.)

What do ya think? Are you going to try this?

**This recipe is Andrea Beaman approved!**

Read my previous post: Best of 2011: #10 Pumpkin Pie Yogurt
Read my next post: Best of 2011: #8 Grocery List

Best of 2011: #10 Pumpkin Pie Yogurt

2011-12-21T08:20:00.001-05:00

My laptop has died; I cannot turn it on. When I hit the "on" button it just laughs at me. I'm going to find a Geek and see if, at the very least, my files can be saved. I'm not sure what I'm going to do if my laptop itself cannot be saved as I don't have the funds for a new one. For now I'll use my iPad, but it is very difficult for me to blog from it.

Since it's the end of the year (and I have no laptop) I've decided to review the top 10 posts for this past year. I'm also contemplating where I want to take this blog in 2012, or if I want to just close it. (Your input is very welcome on that topic!)

Please be sure to participate in the poll on the right sidebar.

The number ten most viewed post this year was Pumpkin Pie Yogurt from October 13, 2011

**********
Is it breakfast? Is it dessert? YES!

About 15 years ago, long before I changed my eating choices, I looked forward to fall and pumpkin fluff at the deli of my grocery store. I loved that stuff and could never figure out how to make it. At some point they stopped making it and I was disappointed.

About 4 years ago I came across a Rachel Ray recipe that was exactly what pumpkin fluff used to be! I don't recall it now, but seems like the recipe was a can of pumpkin with a box of dry vanilla pudding, or something like that.

In my new food-snob phase I would never eat that! The pudding ingredient list reads more like a chemical experiment to me. (I recognize not everybody shares this view with me. Be not condemned...it's just what works for me.)

I love Brittany Mullins and her blog, Eating Bird Food. Brittany also loves pumpkin, just like me! So I played off of her pumpkin yogurt idea and came up with this...Pumpkin Pie Yogurt!

But wait! This tastes BETTER than pumpkin fluff! What a way to live! \O/

About 2 ounces of plain Greek yogurt. (I prefer Oikos brand.)

I think these fancy wine glass pictures would've worked better if I was making a larger amount. Oops!

I also need to stop trying to use my phone camera...not working so well.

All photography (c) 10/12/11, Kathy Fannon

(Click to enlarge)

Add a squeeze of raw honey, cinnamon and a little cloves. You could add ginger and nutmeg if you wanted to go crazy!

A couple of generous plops of homemade roasted, mashed pumpkin. (Or canned is fine too.)

Top with a little granola. Make sure the ingredient list is 'pure'. My favorite is Good Life Granola, a local company (who will ship anywhere) that doesn't add any chemicals, colorings or preservatives.

When mixed together it's very similar in taste and texture to pumpkin pie - with the (whipped) cream mixed right in! And so much healthier!

And look at those yummy pumpkin bits!

I do eat this for breakfast, but I think I'll keep it in mind as an alternative for me when Thanksgiving dessert time rolls around.

I prefer less refined sugar, using raw honey instead. Less sweetened condensed milk, using Greek yogurt instead with much higher health benefits, since yogurt aids in digestion. (Probably good after turkey and potatoes, huh?) I would also prefer this granola in place of the pie crust made, undoubtedly, with partially hydrogenated oils - at least in my family.

Nutrition Information

I was only able to find nutrition information for boiled pumpkin. I'm confident that by baking it much more of the nutrients are retained, but even still, these numbers are impressive.

One cup of cooked pumpkin contains (I use about 1/4 cup of mashed pumpkin.):

Calories 49
Protein 2g (about 4%)
Fiber 3g (about 11%)
Calcium 37mg (4%)
Iron 3.5mg (about 8%)
Magnesium 22mg (about 6%)
Potassium 564mg (about 16%)
Vitamin C 12mg (about 20%)
Vitamin A 2650IU (about 245%)
Vitamin E 3mg (about 10%)
Riboflavin 0.2mg (about 11%)
Copper and Manganese 0.2 each (about 11%)

Pumpkin, with its bright, deep color means that it's loaded with anti-oxidants, specifically beta-carotene. We know that anti-oxidants help fight cancer, heart disease, strengthens the immune system and slows the aging process. (Yay!)

Pumpkin is excellent to aid in weight loss, is low glycemic, and will not cause an inflammatory response in the body.

Good Life Granola with Almonds and Pecans

These facts are for a 1/2 cup serving size. (I use about 1/4 cup)

Calories 250
Protein 6g (12%)
Fat 11g (17%)
Fiber 4g (15%)
Calcium 37mg (4%)
Iron 3.5mg (8%)
Sugar 12g (3teaspoons per serving - high, but I don't use a full serving)

Greek Yogurt

These facts are for a 5.3 ounce container according to its label. (I use about 2 ounces)

Calories 80
Protein 15g (30%)
Calcium 20%
Sugar 6g (1.5 teaspoons, but it's a natural occurring sugar, there is none added)
Potassium 230mg (7%)

Here's my best guess at my overall nutrition level for Pumpkin Pie Yogurt:

Calories 167
Protein 10g (18%)
Fat 5.5g (8.5%)
Fiber 3g (10%)
Calcium 11%
Iron 2.63mg (6%)
Sugar 8g (2 teaspoons)
Potassium 228mg (7%)
Magnesium 5.5mg (1.5%)
Vitamin C 5%
Vitamin A 61%
Vitamin E 2.5%
Riboflavin 3%
Copper and Manganese, each 3%

I've not added any of the raw honey nutrition information to this, but it will add a little more sugar along with vitamins, minerals and amino acids. Read more about raw honey here.

Not a bad start to the day, and certainly a decent snack...or dessert!

Read my previous post: Potatoes with Spinach
Read my next post: Best of 2011: #9 Pumpkin Coconut Multi-Grain Crockpot Oatmeal

Potatoes With Spinach

2011-12-13T15:40:00.000-05:00

(c) 12/2011, Kathy Fannon; Potatoes with Spinach

I've heard of this type of dish before but it's been a long time so I don't know if I made it "right". And since I like to just throw stuff together I was comfortable with doing that here.

Last weekend my husband found Echrich sausage on sale at the grocery store; buy one get one free. (He's yet to be as health-minded as I am and decided this sounded good. He at least got the turkey variety.)

I bought a bag of Yukon Gold potatoes and a box of frozen spinach. Taa-daa. Dinner.

I cooked about 2 1/2 pounds of potatoes (for four of us), chopped with the skins on, for about 15 minutes. I also dropped in 3 whole cloves of garlic while cooking.

I had allowed the box of spinach to thaw and squeezed the water out of it.

When the potatoes were done cooking I drained them, mashed them, and added salt, pepper, butter and spinach. (Not whipped with milk.)

The spinach gave it great color along with extra nutrients! And leftovers are fabulous!

This went really well with the sausage (which I was sorry I had...ick) and would also go great with chicken or beef.

Have you ever tried spinach in mashed potatoes? What is your favorite way to eat potatoes?

Read a previous post: A What-Atarian?
Read my next post: Best of 2011: #10 Pumpkin Pie Yogurt

And the Winner Is....

2011-12-12T12:57:00.001-05:00

Congratulations to David Bannach, who is the winner of Kim Wilson's new e-cookbook, Good and Easy Eats!

I know the rest of you are disappointed you didn't win, but for only $4.99 and a trip to the Good and Easy Eats website, you too can own a copy. I promise, it's worth every penny and then some!

David, please email me and let me know what email address you'd like Kim to send your copy to. Then please come back and let me know how you like it!

And thank you to everybody to read and participated. There were lots of readers for the review post and I appreciate y'all stopping by!

Read my previous post: Review: "Good and Easy Eats" by Kim Wilson

Review: "Good and Easy Eats" by Kim Wilson

2011-12-08T17:29:00.001-05:00

Good and Easy Eats: A Wholesome Collection of Everyday Favorites by Kim Wilson

I could’ve done that!

Many of Kim’s recipes are things I make, or variations on a theme; like fruit smoothies, rice and beans or black bean soup.

But she also includes recipes for things that I’ve never made, yet are easy to do. So why have I not made things like nut butter or coconut curry before?

She’s also challenged me to try new things, like sorghum flour and millet in recipes such as banana muffins or pizza crust. And I can’t wait to try her garlic sauce!

Kim covers every area of cooking for a week’s worth of recipes. She includes breakfast, lunch, dinner, dressings, snacks, weekend fare and even desserts!

Crave pizza? She’s got some great healthy ideas! Cookies? It’s in there! Macaroni and “Cheese”, Mexican, Italian and even biscuits and gravy! What?!

All of Kim’s recipes are dairy-, egg-, gluten-, wheat-, soy- and yeast-free. Very allergy friendly! Yet there is no sacrifice in giving up chocolate cake, whipped topping or pumpkin pie!

How to Win A Free Copy of Good and Easy Eats:

1. Leave a comment below telling me why you would like a copy of Kim’s e-cookbook.

2. Subscribe to this blog either via RSS feed or email.

3. “Like” the Be Real Facebook Page if you haven't already.

4. Tweet a link to this post and let others know they too can register to win.

So, yeah, I could've written this book, but I didn't. And since Kim did such a fabulous job, I highly recommend it! It's a deal at twice the price! Now go tell your friends!

Note: I have not been compensated in any way by Kim to give my honest review of her book.

Read my previous post: A What-Atarian?
Read my next post: And the Winner Is...

A What-Atarian?

2011-12-08T13:41:00.001-05:00

(c) 8/2011, Kathy Fannon

Are you confused by all the new "-atarian" terms you hear these days? I'll help you sort it out.

When I was a kid it seemed like you either ate a typical American diet or you were a vegetarian. Everybody knew what that was, a person who didn't eat meat.

Somewhere along the way "we" have coined all kinds of new terms to describe the dietary lifestyle we live.

While I was a student at the Institute for Integrative Nutrition we studied over 100 dietary theories. Who knew there were so many?!

I'll just cover a few of them here.

Vegetarian: a person who doesn't eat meat but will eat other products derived from animals

Lacto-Vegetarian: a vegetarian who avoids meat and eggs but still consumes diary products such as milk and cheese

Ovo-Vegetarian: a vegetarian who avoids meat and diary but will consume eggs

Lacto-Ovo Vegetarian: a person who doesn't eat meat but will consume eggs and dairy

Partial-Vegetarian: a vegetarian who avoids red meat but will eat fish and chicken

Pesco-Vegetarian: a vegetarian who includes fish

Pollo-Vegetarian: a vegetarian who includes chicken

Vegan (vee-gan): a person who eats strictly plant-based foods and avoids all animal products including meat, milk, eggs, cheese and even honey

And the newest term: Flexitarian

A flexitarian is a person who is a vegetarian and eats a mostly plant-based diet but will eat meat (usually chicken or fish) on occasion, typically once per day to only 1 or 2 times per week or even less.

Sandra Neil of "Taste for Life" says, "I know that the emotional freedom of not having to choose one diet over the other has me enjoying food a whole lot more."

I agree. I'm not a big meat eater, but when I do have some I don't live with guilt feelings that I shouldn't be having it because of some title I've given to my dietary lifestyle. I think it kind of goes along with "all things in moderation".

Do one of these "-atarian" terms fit your dietary lifestyle? Which one? Do these definitions help to free your thinking a little about your food choices? Please share!

If you find this post helpful, please share it with your friends!

Read my previous post: Protein

Does the idea of being flexitarian interest you? Please check out my friend Irina's blog, The Fit Flexitarian.

Protein

2011-12-05T17:27:00.001-05:00

(c) November 2011, Kathy Fannon

My son's supper, stir-fry veggies. Look at those colors!

Brussels sprouts, broccoli, carrots, purple potatoes, purple cabbage (I added onion to mine!)

There are all kinds of “-atarians” out there these days: vegetarian, flexatarian, lacto-vegetarian, ovo-vegetarian, lacto-ovo-vegetarian, chickenatarian, and the list goes on. Oh, and vegan. Veganatarian?

Many of these “-atarians” reflect the non-consumption of animal flesh or animal-produced foods (milk, yogurt, etc). People have asked me where to get their protein if they eliminate meat from their diet.

We’ve all grown up on the typical Western diet, also called S.A.D. (Standard American Diet); meat for breakfast, meat for lunch and meat for dinner. Of course, this is what the cattle ranchers and chicken farmers want us to eat! But all of the meat we eat isn’t necessary.

So where can we get our protein? What are other sources besides meat?

Legumes: Kidney, pinto, navy, and black beans are an excellent source of protein, as well as fiber. Rice and beans combined create the perfect protein.

Eggs: Despite what you hear about the cholesterol content, eggs are very good for you. Eat the yolk too! Eggs are loaded with nutrition, especially if you look for the organic, grass-fed variety. Yes, it’s a little more expensive, but if you’re not buying meat, even a higher priced egg will be cheaper per serving. Organic, grass-fed eggs will also be higher in Omega-3!

Nuts: Don’t fear the fat-factor! Nuts are loaded with protein and the fat they contain is the good-for-you fat. But do be careful not to over eat them; a serving size is about one ounce. Add almonds, walnuts, pecans, cashews, peanuts, etc to salads, homemade trail mix, rice, quinoa, or just plain by themselves! (I love reheated brown rice with pecan pieces!)

Vegetables: Did you know that combining three colors of vegetables make a complete protein? An easy way to do this is to have a salad or make an omelet with a variety of vegetables. Leafy greens are a great source of protein as well as magnesium and iron. (Or see the picture above for inspiration, which was filling for my 18-year-old son!)

Whole Grains: Quinoa, brown rice and oatmeal are a delicious alternative to meat. Be careful of packaging that claims to be “whole grain” as many times they are over-processed; avoid “whole grain” breads and cereals. Quinoa cooks in 10 minutes and is loaded with protein!

Experiment and see what works best for you. Some people feel better when they have a little meat and some discover they feel much better when they eliminate it completely from their diet. But if you choose to eliminate it, be sure to get protein from these other sources.

Are you wondering what those “-atarians” are? I’ll explain in my next post.

Note: if you eliminate animal flesh from your diet, be sure to take a quality B12 supplement. And talk with your doctor about what you are doing!

How do you feel about protein? Are you willing to give up meat for one week to see if you feel different, and try these other sources of protein? Please comment below. I'd love to hear your experience and opinion.

Read my previous post: We Are State Champs!
Read my next post: A What-Atarian?

We Are State Champs!

2011-11-08T15:26:00.000-05:00

Family and relationships feed our health. Well, if they're good relationships, maybe not so much if they're bad. But I have a good relationship with my son and his sense of humor definitely feeds my health. Because of that I'll be blogging about him today from the perspective of a proud mama!

As you know, my son is a senior in high school. He's played trumpet since the 6th grade and loves marching band.

Every year we participate in invitationals in the fall, culminating in State and National Championships in November. Last Saturday was our state competition at Ford Field in Detroit.

(c) 11/5/11, Kathy Fannon

After being beaten by our nemesis for the past six years, this year MY SON and the band brought home the state championship title in our Flight!

I am so excited and SO proud of my baby boy and all that he's done on the field. He's been committed, dedicated, worked hard, rehearsed from June to November for the past four years and has been a leader among his peers. I'm full of pride and respect for him.

My son and me at the celebration pep rally back at the high school Saturday night!

Thursday morning we will be headed to Indianapolis and Lucas Oil Stadium for Grand National Championships. We may make it semi-finals, but at that level there are so many amazing bands it's hard to guess. Really, being at Nationals is more about the experience. And it's a GREAT experience!

So I will probably be scarce around here until next week. I have lots of packing to do, driving plans to make, marching bands to watch and a son to cheer on as he ends his marching band career.

Wow, after 2 kids and eight years of marching band, this is it for us. Oh man, pass the Kleenex!

PS: The last time we won a state championship was my daughter's sophomore year of marching band. I'm so glad my son gets to experience the feeling too!

Read my previous post: Pride and Attitude (Lessons from a Marching Band Invitational)
Read my next post: Protein