An easy test for UPFs is this: if it comes in any kind of package and contains at least one ingredient that is not found in a domestic kitchen, it is likely an ultra-processed food. CLICK THE HEADLINE OR PHOTO TO READ MORE
Here is my "method" for tabbouleh. It's not a recipe but a way of doing this every time you have the following ingredients on hand. The easy way to remember this is “Greens + Grains + Dressing.” The greens and grains are mixed into a 2:1 ratio. CLICK HEADLINE OR PHOTO TO READ MORE
Easy, flavorful and made with pantry staples, these can be made as small cakes for hors ‘oeuvre or palm-sized for burgers. Instead of a beef or turkey burger, try these for your Meatless Monday dinner. CLICK HEADLINE OR PHOTO TO READ MORE
Tuscan Cannellini Bean Soup
This flavorful soup uses hearty cannellini or white beans and either spicy or sage sausage. Omit the sausage and use a vegetable stock to create a vegan soup.
3 12-oz cannellini beans drained and rinsed
1 yellow onion finely chopped
4 garlic cloves, minced
2 tablespoons olive oil
2 large carrots, peeled and chopped
1 stalk celery, diced
2 cups chopped kale, stems removed, finely chopped
2.5 – 4.5 cups vegetable or chicken stock
1 tablespoon tomato paste or ketchup
Salt, pepper, Italian herbs and red pepper flake to taste
2 pounds ground Italian sausage (optional)
Directions
Sauté’ the onion in a large pot or Dutch oven with the oil. Once it starts to brown, add the sausage, if using, the carrot, celery and garlic. Cook an additional 10 minutes or until brown or until sausage is no longer pink in the middle of the crumbles. Add ½ cup vegetable or chicken stock to deglaze the pan and cook 5 – 7 minutes or until the liquid is dissolved.
Stir in 2.5 cups of stock, tomato paste or ketchup and spices and bring to a boil, then cover and reduce heat to low and simmer for 15 minutes. If the soup is too thick for your taste, add more stock.
With a food processor, blender or immersion blender, liquefy about 3 cups of the soup and return to the pot. Add the chopped kale and let it simmer for a few minutes so the kale will wilt. Taste and adjust spices to your liking. It’s best served with a squeeze of lemon juice on top and a side of crusty bread.
Don’t drain these beans. Use the can juice to create a seasoned, thick soup. CLICK THE HEADLINE OR PHOTO TO READ MORE
Take the eggplant slices and dredge then in flour, then egg and finally, breadcrumbs on both sides. Place the slices on a lightly oiled baking sheet.
Once I spent enough time in practice I started to look past all the reductionist arguments like this. Day-to-day behavioral consistency and nutrition adherence is so much more important than the brand of fish oil someone supplements or the few ounces of meat.
Stocking your pantry is essential to consume a nutrient-dense, plant majority diet. Here are a few staples to pick up the next time you shop.
You don’t typically think of mixing sweet potatoes with savory spices like chili powder and cumin but it works. Trust me. We made this during our Fall cooking series and it was a hit.
During this time, hormonal changes can lead to various symptoms, such as hot flashes, mood swings, weight gain, and bone density loss. A balanced diet can help alleviate these symptoms and reduce the risk of certain health issues that may arise during menopause.
During this time, hormonal changes can lead to various symptoms, such as hot flashes, mood swings, brain fog, tinnitus, joint pain, headaches, muscle pain, dry mouth, itchy eyes, thinning hair, changes to bowel movements, sleep disturbances, weight gain, and bone density loss.
We use fresh apples with the skins on for increased nutrient-density and fiber.
Overall, home cooking empowers individuals to make healthier choices, connect with loved ones, and contribute positively to their overall well-being and that of the environment
So easy and done in 30 minutes. Pre-cooked quinoa or rice makes this weeknight dish possible. I cook my grains on Sunday for the week ahead.
It's important to note that while processed foods can have addictive properties, not everyone who consumes them will develop addictive behaviors. Genetics, environment, individual susceptibility, and other factors play a role in determining the extent to which processed foods might lead to addiction-like behaviors.
Easy weeknight meals happen with a slow cooked pork tenderloin. I like to make tacos with this.
To eat within your values, it's essential to be mindful of the food choices you make and their implications. Reflect on what matters most to you and how your dietary decisions can align with those values. It's also a good idea to educate yourself about various food options, their sourcing, and the potential impact on your health and the environment.
Added sugar refers to any form of sweetener that is added to food and beverages during processing or preparation. This includes white sugar, brown sugar, high-fructose corn syrup, maple syrup, honey, and various syrups. Unlike the naturally occurring sugars found in fruits and dairy products, added sugars bring little to no nutritional value while contributing to an increased caloric intake.
When iron is consumed in a non-heme form (from plant-based sources), the absorption rate is generally lower compared to heme iron (from animal sources). However, vitamin C can enhance the absorption of non-heme iron when consumed together. Vitamin C forms a complex with iron in the stomach, converting it into a more easily absorbable form, thereby improving its bioavailability.
For this recipe below you can sub fish or chopped shrimp for the crab. Serve with a salad on the side for a beautiful meal.