The Way We Eat

          Several months ago my husband and I talked about transitioning to a vegan diet. After discussing it for only a day, we agreed that we just couldn't do without butter, cheese and eggs. Then we discussed transitioning to a vegetarian diet. After discussing it also for only a day, we agreed that we did not want to go full vegetarian either. However, we decided that it would be best for our health if we cut our meat intake down to 5 to 10% and cut our egg intake in half.
          At first, we thought it would be a difficult transition, but we soon found out that we didn't really miss eating meat all that much. In fact, we found such delicious combinations of whole vegetarian foods, that we were feeling plenty satisfied after meals.
          After only a month of cutting down our meat and egg intake, I lost 6 pounds. That is without spending any time at the gym. Not to mention, (at the risk of being crude) we both were 'relieving' ourselves more often... which just makes you feel better overall. This was a huge deal for Sean, who has had Irritable Bowel Syndrome most of his life.
          Obviously, for anyone who works out a lot and is trying to build muscle, you're going to need more protein that what is offered in our diet choices, so fresh fish and lean organic chicken is suggested over any kind of beef, even organic. And I don't suggest eating pork at all. However, vegetables still do provide protein, you just are going to need to be eating a lot of them. I personally get most of my protein from eating beans and whole raw vegetables.
          I just wanted to share some of the meals we eat in our home. There are a couple that incorporate meat, for those that need it or just cannot do without, but the majority of them are fully vegetarian, so if you are merely looking for a healthier way to eat, feel free to steal any of these recipes and make them your own. With vegetarian meals and salads it is easy to change things up and experiment a little with vegetable combinations and still end up with a good tasting meal. Also, remember that it is always best to use organic produce and ingredients. Even though I have not specified in the recipes those ingredients which are organic, I will say ahead of time that about 98% of what we use IS certified organic.

Breakfast

Kashi Cinnamon Harvest cereal in vanilla almond milk, sprinkled with Riceplex, whole banana and orange juice.

Double fiber 100% whole grain bagel with plain cream cheese, fresh whole strawberries and Bolthouse Farms Green Goodness vegetable/fruit smoothy.

Double fiber 100% whole grain bread (NO high fructose corn syrup) toasted with fruit spread and probiotic vanilla yogurt topped with oat and honey granola.

'Popish' with sliced red pear and chocolate almond milk/Riceplex blend.



          Popish is a simple family recipe that I learned from my mother in law. She first made it for me on a cold winter day when I was pregnant with my oldest child. I loved it, and eventually began making it for my children who also love it.

Ingredients:

• 4 cups vanilla almond milk
• 3/4 cup organic white wheat farina (or cream of wheat)
• 1 or 2 organic eggs (depending on how much you like eggs)
• 1 tbsp. raw organic honey
• 1/2 tsp. organic pure vanilla extract
• organic brown sugar
• organic cinnamon

          Heat almond milk over medium-high heat, continually stirring slowly. Add vanilla extract while stirring. As it just reaches a low boil, slowly add the farina (cream of wheat). Add small amounts at a time and continually stir in to avoid clumps. After the farina is thoroughly stirred in, bring back to a low boil while continuing to stir for another 2 to 3 minutes or until desired consistency. Immediately crack egg into farina and whisk briskly to mix in. The heat from the farina will cook the egg. Stir in the honey, then the Riceplex (if desired). Pour into a bowl and sprinkle top with brown sugar. For the swirl effect, stir the top with a toothpick or knife point. Lightly sprinkle with cinnamon and serve hot with sliced fruit.

Lunch/Dinner

The picture is pretty self explanatory. Russet potato (twice baked) with grated Colby and cheddar cheeses and fresh chopped green onions, raw baby carrots, and lightly steamed asparagus with melted butter. If the asparagus isn't still slightly crunchy, you are over steaming it. This meal is also good with a baked sweet potato with butter and cinnamon.

Whole wheat angel hair pasta, with extra virgin olive oil and fresh chopped herbs (basil, rosemary, green onions). Fresh sliced avocado and cucumber, salted to taste.

Fresh cut and lightly steamed broccoli, cauliflower and carrots with sweet corn bread.

          Corn bread is a good starch to incorporate in your meal if you are eating lots of vegetables. It helps balance out your meal a bit, and as long as it is made with the right ingredients, it is a healthy way to get your grains.

Ingredients:  

•  2 1/2 tsp. organic extra virgin olive oil
• 2 cups organic grass fed buttermilk
• 1 large organic egg
• 1 3/4 cups organic cornmeal
• 1 tsp. aluminum free baking powder
• 1 tsp. aluminum free baking soda
• 1 tsp. finely ground sea salt
• 1 tbsp. organic sugar

           Coat bottom and sides of 10-inch cast iron skillet (or glass pie dish) with butter. Heat in a 450 degree oven for 10 minutes (The skillet may smoke a bit). While the skillet is heating, whisk together buttermilk and egg. Add cornmeal, stirring well to blend. Stir in baking powder, baking soda, salt, and sugar. Pour batter into hot skillet. Return skillet to oven and bake at 450 degrees for 15 minutes, or until lightly browned.

A Mexican feel to a healthy meal... Jasmine white rice with fresh chopped sauteed vegetables (onions, tomatoes, bell pepper and celery), black beans and corn (cut off the husk), and homemade guacamole on blue corn flax seed and quinoa chips.

          Guacamole is always best made from scratch with fresh ingredients because when you buy most guacamole, more than likely they will have some type of preservative in them. It's always best to avoid preservatives.

Ingredients:

• Organic sweet yellow onion
• Organic tomato
• 2 heaping tbsp. organic sour cream
• Organic cilantro
• 2 large Haas avocados or 4 organic avocados (organic avocados are extremely small)

          Dice a quarter of an onion, half a tomato, and one sprig of cilantro (amount may vary depending on size of vegetable). Mash avocados in a bowl, add sour cream and mix thoroughly. Mix in vegetables. Salt and pepper to taste.

Low fat hamburger on whole wheat, whole grain bun (NO high fructose corn syrup), with American cheese, romaine lettuce, and vegetables of choice (everything fresh and certified organic).

Baked wild caught talapia fillets, seasoned to liking, on a bed of whole grain bow tie pasta (tossed in a mixture of basil infused olive oil, Roma tomatoes and garlic reduced over a low flame) with lightly steamed asparagus (salted to taste).

Whole wheat fettuccine with Alfredo sauce, seasoned baked chicken breast (boneless, skinless), lightly steamed broccoli (salted to taste), and bruschetta made on a whole grain Italian style bread with mozzarella and Roma tomatoes.

          Homemade Alfredo sauce, although high in fat, is a guilty pleasure that we indulge every once in awhile, and if made with the proper organic ingedients, it's actually not as unhealthy as you might think.

 Ingredients:

• 1/4 cup butter
• 1 cup heavy whipping cream
• 1 garlic clove, crushed
• 1 1/2 cups freshly grated Parmesan cheese
• 1/4 cup fresh chopped parsley

          Melt butter in a medium size saucepan over medium heat. Add heavy whipping cream and simmer for 5 minutes. Add garlic and grated Parmesan and whisk quickly, heating through until cheese is completely melted. Stir in parsley and drizzle over pasta or chicken. 

Green pasta salad.

          Green pasta salad can be eaten hot or cold and can be slightly modified to your liking.

Ingredients:

• 16 oz.whole grain rotini pasta
• 16 oz. tri-color spinach and cheese tortellini (I recommend making your own, as just about every store bought brand contains artificial preservatives and flavors, nitrates, and autolyzed yeast extract, which is another name for MSG.)
• 3 stalks of fresh broccoli
• 2 bundles of fresh asparagus spears
• Block of fresh Parmesan cheese
• Extra virgin olive oil
• Salt, pepper, seasoning to taste (Make sure if you use an all purpose seasoning it is organic or it could have MSG in it without being labeled so.)

          Wash broccoli and asparagus thoroughly. Cut broccoli tops into bite size florets and cut asparagus spears into inch and a half long pieces, leaving the tough bottom half of the spears uncut to dispose of. Add green veggies to your steamer and salt while mixing. Steam for approximately 10 minutes, stirring every minute of two to dispense heat evenly. You can coat veggies with a small amount of butter or leave plain. Green veggies should be bright green in color, slightly tender but still crunchy. If it's wilted or not crunchy, you have over steamed it.
          Add your tortellini to boiling water, stirring periodically. About 5 minutes after you add the tortellini to the boiling water, add the rotini pasta. Stir pasta mixture periodically until both rotini and tortellini are aldente. Strain pasta mixture, add to large casserole dish or bowl, and add extra virgin olive oil (as little as much as you prefer). Carefully stir pasta blend to coat evenly with the oil. Add salt, pepper, garlic salt, seasonings to taste and carefully mix in.
          Add steamed broccoli and asparagus to the pasta mix and combine. It's ready to eat! Since this makes a rather large amount of green pasta salad, expect a lot of left overs. Just store it in a glass food storage container in the refrigerator, and it makes for a perfect ready made lunch as a cold pasta salad.

Garden variety salad. Chopped romaine, cabbage, spinach leaves, cucumbers, tomatoes, bean and broccoli sprouts, homemade croutons, fresh grated Parmesan and mozzarella cheeses, tossed with a small amount of our favorite salad dressing,  Naturally Fresh brand Organic Aged Balsamic and Olive Oil Vinaigrette... or you can make your own dressing. This salad is also great with avocado chunks and grated carrots.

Rather than boiling your vegetables for an extended period of time (which practically kills them), add a little water and  steam them. For fresh green beans, try steaming them in just a small amount of water with asparagus leaves or sliced bell pepper and a fresh garlic clove. When all the water has steamed out, add just enough extra virgin olive oil to coat the green beans, then pan sear them, turning them over every minute for about 10 minutes. Salt and season to taste.

          Something you may have noticed about the choice of meals for our household is that we do not eliminate fatty foods such as real butter, avocados, and olive oil. This is because fats such as these are not bad, unhealthy fats. On the contrary, they are good fats, necessary to help boost metabolism, create satiety and stabilize blood sugar.

          We also stick to eating pastas that are organic, whole grain and provide omega-3. We limit bread product intake to 2 or 3 times a week, and when we do eat bread products, we stick to whole wheat and WHOLE GRAIN making sure that it contains NO HIGH FRUCTOSE CORN SYRUP and NO HYDROGENATED OR PARTIALLY HYDROGENATED OILS.

          We do not count calories. There is simply no reason to count calories when you are eating whole unprocessed foods.

          These meals and food combinations are some that we have chosen for our family, and it works well at keeping us healthy and energized. Coupled with regular exercise, it supports the best quality of life. I know it can help others the way it has helped us.

"Let food be thy medicine, and medicine be thy food." ~ Hippocrates, "father of medicine," 431 B.C.