i think these are so beautiful!!! i just love the interesting shapes they take on…
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and did you know red peppers are loaded with vitamin c?!?! 😀
Tag Archives: healthy
{light & simple fusilli pasta salad with roasted chicken and fresh veggies}
17 Apr
i love to make this dish… and quite often, too! it’s simple, healthy, colourful, and great as a make-ahead meal to have on-hand for lunches. furthermore, it is an easy to dish to batch-cook… a great choice to take to potlucks or BBQs. it has a lot of fun “crunch” and texture, which we all know i love and enjoy, and as always, you can control the ingredients. i simply buy a roasted chicken from the market whenever they are on sale… then i eat some, shred the rest, and save it for a dish like this or to throw on salads.
i always try to eat something raw with every meal i have – whether it’s a large salad with some warm soup and bread, a ripe banana in my oatmeal, or fresh avocado slices on top of my scrambled eggs – i always try to incorporate raw ingredients. i believe it’s important to balance out a dish with raw components that only fresh vegetables or fruits can offer. what i also love about this dish, is that it can be served hot or cold – it’s great both ways! i love it when my food is versatile 😉
and you can add in whatever veggies you want, really. mix it up with cooked and raw veggies… i would like to try this dish with some fresh spring peas, roasted garlic, and blanched asparagus – to celebrate the season!
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fusilli with roasted chicken and fresh veggies:
– 16 oz cooked fusilli pasta, drained and set aside {reserve 1/4 cup starchy water}
– shredded roasted chicken {about 1 cup}
– veggies {about a quarter cup for each} :
~black olives
~cucumbers
~red onion
~mushrooms
~tomatoes
~corn
~purple cabbage
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combine all ingredients and mix together. drizzle in reserved starchy water {this will help “marry” the pasta to the veggies}. add in dressing of choice {i opted for a french vinaigrette} and some S&P to taste. sprinkle in some dried herbs, if you wish…
and… “eat the rainbow” 🙂
make a big ol’ batch and take some to work for lunch!
nom nom…
{healthy batch-cooking}
11 Feb
it seems like this is the time of year when everyone promises to “eat healthier!” and so with that in mind, i’m going to write about a little something that helped me change my diet by creating better eating habits and healthier decisions.
i’m referring to BATCH COOKING.
working in the food industry all these years has really helped me learn how to be a better at-home cook. i wasn’t even much of a cook until recently… i’d say within the last 5 years i really discovered my love for cooking. it actually is relaxing to me… chopping, stirring, mixing, tasting… all of it makes me feel good.
anyway – between wacky work scheduling, random one-day sales on groceries, and not having a vehicle -something I’ve kind of had to learn to do well is batch-cook. i find it’s much easier for me to spend an afternoon preparing a bunch of food for the week than trying to figure out how i’m going to get three daily meals in during my regular work week. i was first introduced to the idea of “batch-cooking” when i was working at whole foods market. i had never really thought about preparing food ahead of time… it just wasn’t something i had considered. but the more i thought about it, the more sense it made… especially at the time, when i was working the night shift. i simply didn’t have enough time in my day to cook at home as much.
that has all changed, though. now it’s become a regular thing for me to batch-cook at least 2-3 things each week. i don’t plan my meals before shopping, i let the food guide me. when i shop, i simply look for what’s fresh – as well as local and organic. sometimes i’m inspired right on the spot and sometimes i wait until i get home and look at what i got and create dishes based on that and what i have in my pantry.
every week is different. i don’t {and due to where i used to live, couldn’t} rely on being able to get anything i want at any time i want… which is a much different mentality then my days living in manhattan. but it keeps my diet much healthier because i know what i am buying didn’t have to travel very far and therefore is much fresher, and it keeps me eating in tune with nature and the seasons.
here are a few pics of some dishes i batch-cooked recently :
slow-cooked smoked ham hocks w/ green beans and leeks…
herb-stuffed roasted chicken and veggies…
savory mushroom soup {with homemade beef broth}…
dehydrated {rainbow} bell peppers…
bacon and brussels…
my mom’s recipe : hearty beef vegetable stew… ❤
candied carrots, sautéed cabbage and bacon, garlic and onion kaniwa, and red kuri risotto…
i also have been LOVING these purple sweet potatoes! i like to bake 3-4 at a time and just bust them out when i’m ready for one. they freeze really well, too!
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do you batch-cook? what are some of your favourite make-ahead meals? i love to hear from you, so comment below and let me know what you think!
{homemade nutrient-dense beef bone broth}
7 Dec
it seems like bone broth is all the rage these days. everyone is talking about it, bloggers are writing about it, and i see articles in random magazines about it, too. i also find it funny that food has like, fads. i mean – i figure diets have fads because that is essentially what “dieting” is… but it just tickles me when i notice certain “food trends”… you know what i mean?! nevertheless, i’d be lying if i didn’t say i recently jumped on the bandwagon regarding bone broth. 😛
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WHAT’S THE BIG DEAL WITH BONE BROTH, ANYWAY?!
– bone broth is ancestral food – our grandma’s grandmas probably made it all the time!
– bone broth contains many nutrients such as calcium, magnesium, phosphorus.
– bone broth is also high in beauty-supporting collagen and amino acids.
– bone broth is comforting, and great for those days we feel “under the weather.”
– bone broth supports a healthy gut and intestinal-lining.
– bone broth contains joint-supporting gelatin, glucosamine, and chondroitin.
– bone broth is very cost-effective and you can control the ingredients when you make it yourself!
———
anyway, my cute little store sells beef bones with the marrow included, which is what you want for making broth. i’ve read several articles and books about the benefits of ancient cooking and bone broth is something that always seems to be at the top of the list for overall health-boosting properties. i usually opt for a veggie broth when i am stocking the pantry. however, i couldn’t pass up the opportunity to make something new from scratch. i just love to create things. plus, understanding the health benefits of bone broth make it extra appealing to me.
after perusing several recipes and suggestions, i did what audrey typically does and i created my own version of bone broth. this entire batch {which made about a gallon} cost me around $4.00. try comparing that to the stocks or broths you find in the store… it simply doesn’t. nor does the nutritional value.
ingredient guidelines for bone broth :
– 2 lbs grass-fed beef bones
– 2 large carrots, chopped
– 2 celery stalks, chopped
– 1 yellow onion, chopped
– 3 cloves garlic, chopped
– 2 tbsp apple cider vinegar
– 3 or 4 sprigs fresh parsley {optional}
– 1 bay leaf {optional}
{artisan salts : black lava}
22 Augperhaps you may know by now, that i have a major affinity for salt. himalayan pink salt being my top pick… in fact, i love salt so much that sometimes people buy it for me or bring it back from france as a gift… {how lucky am i!?}
this beautiful salt is called “black lava” and i recently discovered the most interesting thing about it. apparently, it is simply salt from the hawaiian shore that has been “infused” with activated charcoal… typically from coconuts. WHAT! did you know that??!! crazy! therefore, this awesome salt is also very detoxifying and has been used in spas across the country. furthermore, i discovered that it is considered a “finishing salt”… which i must’ve known instinctively {thanks to my intuitive-eating lifestyle}, because i totally just put some on this delicious tomato the other day and devoured it…
it has a slight smokey flavour and i just love the colour!
definitely nab some up if you find it in your specialty department or store. it’s worth the extra expense, and the trace mineral content is also very high in this salt, which just adds to its awesomeness.
{“i can make that!” – coconut flax granola}
17 Juli get on these kicks where i think i have all the free time in the world to constantly be making my own food… particularly, easy snacks. i’m such a label-reader, that i’ll look at the ingredients and be like, “i can make that!” 😛
this time, it was granola.
i had a gigantic container of organic rolled oats sitting around, waiting to be turned into breakfast vitamix cookies, but i kept forgetting to buy jelly! so as i was grocery shopping the other day, it came to me. “dude, audrey – you should totally make your own granola!” what inspired this was my other new favourite obsession right now – yoghurt. i know it’s nothing new to a lot of you, but i never much cared for yoghurt and suddenly – just like sauerkraut, and eggs – i can’t seem to get enough yoghurt. so – i was completely stoked when i saw my favourite brand, noosa had introduced a coconut flavour!!! holy smokes dude. AHH–MAZING! and i love noosa because they use milk from pasture-based cows. LOVE THAT!
anyway, to bring it all full circle, i was like, “self, you should just buy some coconut flakes {super cheap} and use some pantry items to create your own granola to compliment this amazing yoghurt discovery!” {sometimes i do talk to myself like that} and so i did it – i bought some organic coconut flakes for about $2.00 and had the rest of the ingredients at home. as per usual, i didn’t exactly measure – so i don’t have an actual recipe for you, but if i can wing it, you can wing it! 😉
ORGANIC HOMEMADE COCONUT FLAX GRANOLA :
– rolled oats
– maple syrup
– vanilla extract
– coconut oil
– flax seeds
– coconut flakes Continue reading
{sunday brunch for judi – and a very happy mothers day to EVERY WOMAN out there!}
11 May
i miss my mama. today and all week. i’ve missed her since april 14th of the year 1993. this time of year is hard for me – i won’t sugar coat that. sometimes randomly, i’ll think of something that reminds me of her and it will be hard. it never gets easier. however, i find comfort when i spot a penny on the ground, or when i catch a glimpse of myself in the mirror and do a “double take” because i look so much like her… and i find great comfort in knowing that i am now living in her favourite part of the world. she was absolutely in love with these rocky mountains – and it’s an honor to live here… for her and for me.
if my sweet mother judi were alive today – i would make her this simple and amazing brunch… which i’ve been eating every day for like a month now. i buy the ingredients from a local store here in town and it’s all organic, fresh, and farm-grown – you know, like how REAL FOOD SHOULD BE!!!! 😀
sunday brunch for judi :
– farm fresh organic eggs
– asparagus
– cippolini onions
– garlic
– bacon cubes
– colourful cherry tomatoes
– herbed goat cheese
– fresh fingerling potatoes
this dish is perfect for one – what with my cute little ramekins and all… but i do have a second one, and would love NOTHING MORE today than to be cooking for my mama and using the other one.
i lined the bottom of my ramekin with avocado slices, to start… Continue reading
{thirsty thursday : “plumango” vitamix smoothie}
10 Apr
“plumango” vitamix smoothie :
– 1 fresh plum
– 1/4 cup dried mango
– 1/4 organic banana
– 1/4 cup frozen cherries
– 1/4 cup fresh spinach
– 1 teaspoon flax seeds
– 1 cup almond milk
{himalayan pink salt}
2 Apr
i love himalayan pink salt.
i love to cook with it, eat with it…
bathe with it, pray with it…
it’s one versatile salt! {and i happen to be somewhat of a connoisseur.} 😉
what makes himalayan pink salt extra special other than the awesome flavour, is its extremely high mineral content. this stuff is very high in… well, practically everything!
{meatless mondays : double rainbow quinoa}
31 Mar
no, it’s not a typo. i called this dish “rainbow rainbow quinoa because… well – look at it. 😉
i wanted to use up some stuff in the fridge – like my shredded carrots and leftover cabbage… both of which, to me, can be a challenge to use up for one person. i find that quinoa is a great “anything goes” kind of dish. so when i’m looking to use up fresh veggies, i usually throw them in with quinoa. another reason i love quinoa is because it is a complete protein. basically what that means is it contains all 9 essential amino acids. this makes it a great grain for vegans or vegetarians.
rainbow rainbow quinoa – ingredients :
– 1/2 cup rinsed rainbow quinoa
– 1/2 cup chopped red cabbage
– 1/2 cup shredded carrots
– 1/4 finely chopped onion
– 2 cloves diced garlic
– 1 cup raw baby spinach
{glorious golden beets}
25 Maranother beautiful piece of produce i picked up at the cutest organic store in town….
have you ever had golden beets?! i just loooooove them! i am pretty sure you can keep the skin on – so long as you scrub it pretty thoroughly. i just peel mine. these were so cute and little!
love the colour!
i usually just steam mine. i find them to be so delicious, i don’t even add any S and/or P. i think they have the most unique flavour. i just love to put them in salads or just munch on them alone… so good! beets are loaded with vitamins and minerals and they are just an all around amazing vegetable!
{a community post : who is my “health hero” – and please don’t think i’m egotistical}
24 Marhow is everyone doing? i hope your week is off to a beautiful start. i have been feeling SO GOOD with the change in seasons rapidly approaching, and the evening light sticking around longer. i just feel so much better when spring gets here. i do believe i sometimes feel “SAD” – you know, “Seasonal Affective Disorder” – that is a definite real thing. it was so dark and cold this winter {especially for colorado} and i struggled on some days to even get out of bed.
i received an email recently, asking if i wanted to participate in a new campaign on a new site that is dedicated to offering simple information regarding all things health-related. i tend to be a little hesitant with stuff like that, but after researching the company, i realized that it falls in line with my own values and so i was happy to connect with them.
american recall center is running a campaign titled “who is your health hero?” and i’ve been asked to write a post about just that. so, here we go…
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this is where the second part of my blogpost title comes in – i am my own health hero.
{meatless mondays : colourful roasted mushrooms w/ veggie ribbons}
24 Mar
i noticed a few new followers have joined the fun – thank you and welcome!
in case you don’t know this about me, i love to eat anything with colour. i believe in living by the motto… well, a lot of “mottos” really – but one of them is “eat the rainbow.” if your food has colour naturally, it is good for you! this dish definitely meshes with that motto. i whipped it up last week when i was doing a short veggie cleanse. i just love mushrooms – do you?!
this is a great vegan dish, or a healthy random way to get in a ton of veggies all at once. sometimes i’ll construct meals entirely of vegetables… this one i just made up on the spot, when inspired by the fresh-looking produce in the market.
simple ingredients : portabella mushrooms, zucchini, purple cabbage, shredded carrots.
i’m fascinated by the intricate insides of certain vegetables – like cabbage. Continue reading
{cherry sweet-tart vitamix smoothie}
22 Mari’m a little late on posting today – it’s snowing here in colorado… and, sigh – i’ll just go ahead and say it – i’m over it! can we please be in spring now?! i’m just dying to put on my sanuks and put away my wellies.
i’ve been making a smoothie every morning since we are ‘officially’ in spring now – but i admit it’s just not as satisfying first thing in the morning as a warm cup of coffee or tea. but i’m determined to start cleansing my body out, preparing it for a different season, and lots of different veggies to compliment!
in the meantime, here’s another smoothie recipe. i created this one in mind as more of an evening smoothie. tart cherries and tart cherry juice are good for insomnia, remember?! i call it “sweet-tart” because i used sweet frozen cherries and tart cherry juice… and it turned out rather delicious!
cherry sweet-tart vitamix smoothie :
– frozen sweet cherries {1/2 cup}
– 3 frozen strawberries
– 3 frozen pineapple chunks
– 1 pitted date
– 1/2 cup coconut milk
– 1/2 cup tart cherry juice
{thirsty thursday – lovely lemon water}
20 Mar
a few reasons why lemon water is amazing :
– balances pH levels {although lemons do contain citric acid, our bodies metabolize them to be alkaline within – so cool, right?! lemons are actually one of the most alkalizing foods out there!}
– boosts metabolism {sure does!, not that i personally need that…}
– freshens breath {cool, huh?!}
– boosts vitamin C levels {yay immune system!}
– digestive aid {yay tummy!}
– helps clear skin {i particularly enjoy this fact – who doesn’t love to ‘glow’!}
– detoxifying {bye bye toxic mess!}
– energizing {WEEEEE!!!! i love lemon water!!!}
i drink a warm glass of lemon water immediately upon rising. it’s my favourite new way to start my day. i find it also encourages me to drink more water throughout my day… and in these high altitudes, that is extra important! 😀
so drink up {and down}! when you drink water, it’s like your whole body says, “AHHHHH” 😛
{drink the rainbow : purple-ish antioxidant-rich vitamix smoothie!}
19 Mar
how’s that for a title?!
vitamix-ing {and really, smoothie-making in general} is all about experimenting. sometimes you nail it. sometimes you don’t. more times than not, it turns out amazing… like in this case. 🙂
purple-ish vitamix smoothie :
– 1/4 cup frozen blackberries
– 1/4 cup frozen pineapple
– 1/4 cup red/purple cabbage
– 1 pitted date {for sweetness}
– 2-3 dehydrated apple wedges {i like to dehydrate stuff}
– 1/2 – 2/3 cup coconut milk
– splash of orange juice
– sprinkle in a little raw protein powder
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and the fact that it tastes amazing is a huge bonus to how incredibly healthy and good for you it is!! 😀
check out that colour!!!
{st. paddy’s day green vitamix smoothie}
17 Mar
it’s been a while since i wrote a vitamix post!! green smoothies are always fun, and this is fitting for the holiday. this week i decided to do a short cleanse. partially in honour of the moon, partially in honour of the upcoming solstice, and partially because i have been eating donuts almost every day for breakfast for about 2 months… not even kidding. *ahem* anyway, i was super excited to bust out my vitamix again! Continue reading
{sauteed sunchokes}
10 Mari have been wanting to try sunchokes {aka “jerusalem artichokes“} for a long time now. they are so interesting-looking {as most root vegetables are} and one time i bought a bag when i was doing a cleanse, but i didn’t get to cook them and unfortunately they spoiled.
so, when i was at the cutest little organic store in town the other day, i picked some up so i could fotograph and blog about them.
and of course – EAT THEM! 😀
{specialty produce : fingerling potatoes}
4 Mar
tell me you’ve tried these before?! i’m pretty sure i’ve mentioned them at least once or twice on this here blog of mine… they are definitely a staple in my home! what’s better than colourful carbohydrates?!
i was a little surprised and way excited when i spotted this multi-coloured pack at the market. my favourite way to prepare them is to simply drizzle them with tons of olive oil and S&P and roast them in a 400 degree oven for about a half hour…
the finished product is a sheen, tender and sweet potato ready for poppin!
they make an excellent side dish, and are also great in soups.
{meatless monday – “the av-egg-ado”}
3 Mar
i saw this somewhere on the web recently and i’ve been so eager to try it. i mean – isn’t is so apropo for food & foto? simple, easy, delicious, and healthy!
two ingredients: {3 if you decide to sprinkle cheese on top…}
– 1 ripe avocado
– 1 medium egg Continue reading
i am audrey michelle
i am a minimalist
food & foto 