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kale salad with cranberries and almonds

10/25/2018

Ingredients: Makes 4 servings

1 head of kale (about 1 pound)
1 1/2 TBS olive oil
3/4 cup dried cranberries (without added sugars)
3/4 cup slivered almonds (or walnuts)
For dressing:
1/2 cup balsamic vinegar
1/4 cup olive oil
1 TBS lemon juice
1 TSP agave

Directions:

Wash and dry your kale.
Slice the green leaves from the stems. Discard the stems, which are too tough to enjoy. Chop kale into bite-sized pieces and place into large bowl.
Add 1-1/2 TBS oil over the kale and mix the kale for 1 minute. Season with a sprinkle of salt & pepper and set aside
To make dressing: combine the vinaigrette ingredients - vinegar, oil, lemon juice, salt, pepper & agave. Shake vigorously until well mixed. Taste and adjust to your preference. Set aside.
Grab your bowl of kale, add cranberries and almonds or walnuts. Serve onto plate or bowl and add vinaigrette.
Enjoy!

Nutrition: Per serving -Makes 4
Calories: 443
Fat: 19.1
Carbs: 63.2
Protein: 9.4
Fiber: 7.8
Sugar: 40.6

Vegan chili

10/12/2018

Ingredients: Makes 4 servings

2 tablespoons olive oil
1 large yellow onion, diced
2 stalks celery, diced
4 cloves garlic, minced
2 tablespoons chili powder
1 tablespoon ground cumin
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
2 cups diced tomatoes
3 1/2 cups vegetable broth
1 (15-ounce) can black beans, drained and rinsed
1 (15-ounce) can kidney beans, drained and rinsed
1 (15-ounce) can chickpeas, drained and rinsed

Directions:

Heat the oil in a large pan oven or large heavy pot over medium-high heat.
Chop and add the onion, carrots, and celery. Sauté, stirring often, until the onion is soft and translucent, about 5 minutes.
Add the garlic and sauté for 1 minute. Add the chili powder and cumin and stir until well combined.
Stir in the tomatoes and beans. Bring to a boil, then reduce the heat, cover, and simmer, stirring occasionally, until the beans are tender, about 20-25 minutes.
Season with salt to taste. Serve with a sprinkling of cilantro, if desired.
Enjoy!
Some extras to enjoy with the chili: Sautéed spinach or kale, corn, sweet potatoes

Nutrition: Per serving -Makes 4
Calories: 267
Fat: 2.7
Carbs: 46.9
Protein: 15.3
Fiber: 16.9
Sugar: 7.8

CHICKPEA TUNA SALAD

10/9/2018

Ingredients: Makes 4 servings

2 cans of chickpea tuna salad (find chickpeas with only chickpeas, no added ingredients)
1 avocado
1/2 chopped cucumber
1 cup chopped grape tomatoes
1/4 cup chopped onions
Salt, pepper and seasonings
Olives or pickles to taste

Directions:

Drain and wash chickpeas
Put in food processor or mash with fork or masher
Add in smashed avocado, salt, pepper and any additional seasonings
Chop cucumber, tomatoes, and onions and add to mix
Put mixture on bread, wrap or on top of salad and enjoy!

Nutrition: Per serving
Calories: 173
Fat: 6
Carbs: 24
Protein: 8
Fiber: 10
Sugar: <1

What does processed even mean?

10/2/2018

Food processing is any deliberate change in a food that occurs before it’s available for us to eat. It's blamed for our nation's obesity epidemic, high blood pressure and the rise of Type 2 diabetes. But processed food is more than boxed macaroni and cheese, potato chips and drive-thru hamburgers. It may be a surprise to learn that whole-wheat bread, homemade soup or a chopped apple also are processed foods.While some processed foods should be consumed with caution, many actually have a place in a balanced diet. Here's how to sort the nutritious from the not-so-nutritious.
So, what's okay to eat and what's not? Foods can range from minimally to heavily processed:

Minimally processed: foods such as bagged spinach, cut vegetables/fruits and roasted nuts, hard boiled eggs.
Foods processed at their peak to lock in nutritional quality and freshness: canned tomatoes, frozen fruits and veggies.
Foods with ingredients added for flavor like sweeteners, spices, oils, colors and preservatives: jarred pasta sauce, salad dressing, yogurt and desert mixes.
Ready to eat foods (heavily processed): crackers, deli meat, cheeses, granola
Most heavily processed: frozen pizza and microwavable dinners, donuts, candy

So.. what can I eat and what can I? Ask yourself- can I go outside and find this food in nature? If you can..go for it! If the food wouldn't be outside in nature (like yogurt or canned vegetables) then what has been altered? Watch out for foods that have a lot of ingredients or added sugars fats or salts- that changes the food and how it acts in your body.

For Unprocessed October, it's ok to eat foods that have been minimally processed. here's a list of foods to eat and to avoid.

Foods to eat:
Raw nuts
Whole grains
Fruits & Veggies
Beans
Legumes
Almond and cashew milks
Fats: olive and avocado oil
Dates
Spices
Nut butters (with only 1 ingredient)
Seeds

In moderation:
Raw honey
Agave
Dairy
Eggs
Frozen fruits & veggies
Plain yogurt
Coffee
Tofu/Tempeh
Meats
Dark chocolate 75+%
Cane sugar
Protein powders

Foods not to eat:
Sugar
Boxed granola bars
Boxed protein bars
Deli meat
Cheeses
Sodas
Candy
Cakes
Chips/crackers
Canned soups, sauces, veggies and fruits
Breads
Energy drinks
Creamers
Salad dressings
Restaurants

If it's not on the list-remember to look at the nutritional facts and ingredients. If there's anything you don't know on the ingredient list, don't eat it. If there's any added sugars, fats, salts or anything that says "to preserve freshness" don't eat it.

Let's kick this off strong!

kale salad with cranberries and almonds

Vegan chili

CHICKPEA TUNA SALAD

What does processed even mean?

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Author
Jen Cavanagh

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Categories

kale salad with cranberries and almonds

Vegan chili

CHICKPEA TUNA SALAD

What does processed even mean?

Categories

AuthorJen Cavanagh

Archives

Categories

Author
Jen Cavanagh