Simple Recipe for Garden Fresh Tomatoes

Tomatoes are at the top of the list of abundant summer produce, which is wonderful since they are so versatile! From salads and salsas to veggie kabobs, tomatoes are a welcome addition to countless healthy recipes.

Whether you had a successful tomato harvest in your personal garden, or you picked some up at a local Farmers Market over the weekend, this simple recipe is the perfect way to use up your end-of-summer tomatoes.

Marinated Tomatoes
(gluten-free, raw, vegan)

Tomatoes – select a variety of colors for a visually appealing dish
Extra virgin olive oil – this is a perfect excuse to use your best olive oil
Salt and pepper to taste
Fresh basil

Quarter the tomatoes and squeeze out some of the seeds.
Chop the tomatoes into smaller pieces.
Add salt, pepper and extra virgin olive oil.
Add torn basil as a fresh addition.
Let the mixture sit out for a few hours at room temp before serving.

27 Ways to Lift Your Mood in Minutes

What makes you feel amazing? What can snap you out of a bad mood in seconds?

One of the key things we learn at Integrative Nutrition is how to fill our whole selves with what we call “Primary Food” – the relationships, activities, work, exercise, and spiritual practices that fulfill our lives and fill us up in ways that food cannot.

I am continually encouraging my clients to nourish themselves with healthy doses of Vitamin L (love) and primary food. Here's some ideas that make me feel my best:
Working it out
Physical movement is high on the list. Many of us like to hit the gym, do some kickboxing, crank up the tunes and dance in our living room (my favorite), shake it up in a high-energy Zumba class, or Zen out with yoga.

Taking it outside
Connecting with nature, working in the garden, taking a long walk in the neighborhood or on the beach, or taking the dog for a walk are some favorites.

Having more fun
Fun and laughter are good medicine for down moods. Laughing with a friend, watching a funny movie or show, flying a kite, and singing are ways I cheer myself up.

Connecting spiritually
Praying, meditating, journaling it out, writing a gratitude list, deep breathing, and reminding ourselves that this, too, shall pass, are all ways you go inside ourselves to reconnect and recharge. 

Connecting with loved ones

Surrounding ourselves with our children, family, talking with a good friend, getting hugs, and even connecting with like-minded people on Facebook, Twitter, and other social media outlets make us all feel more connected and less alone.

Nourishing with energizing food
A warm cup of tea, cooking a healthy meal, an energizing juice, or a taste of dark chocolate can lift our moods.

How do you cheer yourself up? Leave us a comment below or continue the conversation on Facebook.

Garden Pesto

This year we started a family garden! I had the pleasure of picking our produce last week & made a wonderful Pesto from all the clippings! Enjoy!

Garden Pesto

1c spinach
3-4 springs of parsley
5-6 small basil leafs
2 green onions
small handful of almonds or pine nuts
1 clove garlic
2 tblsp parmesan cheese
2 tblsp extra virgin olive oil
salt & pepper to taste (I used herbamare)

In a blender, food processor (or my new addiction the Ninja Express Chopper) add all of the ingredients, EXCEPT the parmesan cheese and olive oil.  Blend until well combined.  Add the parmesan cheese and continue to blend, while scrapping down the sides of the food processor. Slowly add in the olive oil, little amounts at a time.  You may not need the full 2 tablespoons.  When the Pesto has been well blended & whipped you are done!

I put it on pasta or as a pizza sauce or even a dip for crackers.  I also add in different varieties of veggies like kale, cucumber, zucchini, etc...

8 Superfoods you should be eating!

1. Avocados: Smooth, creamy avocados have gotten a bad rap for their fat content.  But in fact, the fat they have is heart-healthy monounsaturated fat, which can help lower cholesterol.  Avocados are perfect atop salads like in our Creamy Cilantro & Avocado Dressing or on burgers instead of mayo!

2. Nuts: Few foods deliver the nutritional wallop of nuts.  Eating just a handful of walnuts can help lower cholesterol, boost brain power and fight stress, heart disease and cancer!  Sprinkle an ounce on your morning cereal.  Or start making some healthy nut butters for crackers, toast or even in oatmeal!  Check out this Nut Butter Primer on Cooking Light!

3. Oats: This humber grain helps lower cholesterol and is loaded with fiber to help you feel full.  Try our Peanut Butter Raisin Oatmeal Recipe for a heart healthy & delicious breakfast!

4. Tomatoes: Lycopene, a powerhouse nutrient in this red fruit, helps protect you against heart disease and some cancers.  Try our Caesar BLT Pasta Salad or our Low Calorie, Low Sodium Spaghetti Sauce!

5. Beans: Beans are nutrition dynamos, low in fat and a great sources of protein, fiber and folic acid (essential for expecting moms). Try adding some to your salad or try our Borracho Beans & Chicken or our Texas Caviar!

6. Olive Oil: You should know by now that most of my recipes contain olive oil, either by the the teaspoon full or by an olive oil spritzer.  The staple of a Mediterranean diet, olive oil has been linked to heart health and longevity.  This oil is also free of saturated fats!

7. Salmon: Sock it to heart disease, arthritis and depression with sockeye salmon!  It's all about the omega-3s, which protect the heart and joints and also can boost mood, fight depression and may protect against Alzheimer's disease!  Try our Salmon Fish Sticks!

8. Blueberries: Load up your shopping cart with berries, fresh or frozen.  The richer the color, the more antioxidants they have.  Blueberries are a great choice for breakfast or a quick snack! Try our Best Blueberry Muffin Recipe for breakfast, our Turkey & Blueberry Snack Recipe or our Blueberry Maple Syrup for a delicious addition to morning Rye Waffles!  Each of these recipes are packed with antioxidants, vitamin c and potassium.

Fresh Produce Savings at Kroger - NEXT 7 DAYS!

Eating healthy can become expensive.  That's why it's so important to take advantage of produce sales! For the next 7 days Kroger is having a Produce Savings Event! Many of their fruits and vegetables are $1/lb. Now I know you are thinking, great - but I can't eat 10lbs of bell peppers in a week. True, but there are ways of preserving foods to use at a later date that can uphold the true nutritional content of the food.  I don't encourage canning.  Canning your foods can have a loss of 20-30% of your foods nutritional value.  Too high in my opinion.  Something that I love is freezing.  We have two large chest freezers and a freezer in our kitchen.  I have a list prepared of what is in each freezer and check off the items when I take them out for use.

Freezing is a great way to preserve many of your whole foods. The extreme cold simply retards growth of microorganisms and slows down changes that affect quality or cause you foods to spoil. Not all containers are suitable for freezing.  I use plastic Ziploc bags made specifically for freezing.  You can also use glass canning jars, but I'm too clumsy for that!  If you decide to use the jars, remember wide-mouthes jars are easier to remove your foods than regular-mouth jars.

Blanching (scalding vegetables in boiling water or steam for a short period of time) is a must for almost all vegetables to be frozen. Blanching slows or stops the action of enzymes that can cause loss of flavor, color and texture. Blanching cleanses the surface of dirt and bacteria, brightens the color and helps retard loss of vitamins. Blanching also wilts or softens vegetables and makes them easier to pack.

Blanching time is really important and can vary with each type of vegetable.  Blanching is NOT necessary for fruits.  Overblanching vegetables causes loss of flavor, color, vitamins and minerals. I've included a list of vegetables below, how to prepare them for freezing & their blanching times.

I hate when my vegetables or fruit are frozen in one hard block.  So "tray packing" for veggies & fruit is my favorite method.  Tray Packing starts by placing chilled, well-drained vegetables in a single layer on baking sheets. Then place in freezer until firm, remove and quickly fill bags or containers. Close and freeze immediately. Tray-packed foods do not freeze in a block, but remain loose, so the amount needed can be poured from the container and the package reclosed. (Just like at the supermarket)

How long can I keep these in the Freezer?  Most vegetables maintain high quality for 8 to 12 months at 0°F or lower. Longer storage will not make food unfit for use, but may impair quality.  Frozen vegetables should be cooked without thawing.  Like I said before, I post a list of the frozen vegetables, fruits, meats, meals & breads near the freezer and check off packages as they are used. 

FROZEN VEGETABLE GUIDE                   FROZEN FRUIT GUIDE

It's not that labor intensive & you can SAVE big this week on your produce by running over to Kroger and stocking up your freezers! :)

Back Yard Farming

This is an amazing movement for families who are striving to go organic, but cannot afford it.  I am definitely planning for this one day soon :)

Community Gardening

Today my family went on a little field trip together to the Helping Hands Community Garden in Magnolia, TX.  We had such a good time walking the garden & getting information about this amazing project.


Prior to today, I had not heard of a community garden before.  Growing up in Wisconsin community gardens didn't exist, everyone just had their own in the backyard.  Furthermore, I didn't know many people in our small community that were in need of food...or maybe I was to nieve to notice.  Well, the folks at Helping Hands Community Garden are not turning a blind eye to those in need.  The community garden is setup in plots where individuals or families can select a plot and plant their own fruits, vegetables or even flowers.  What you grow is yours to eat :) The great thing about Helping Hands is the mission statement.  Not only are they providing the avenue for families to come together and enjoy some good old fashion outdoor time, but they are there to educate you on organic gardening principles.  The garden is divided into a couple areas; plots for families & individuals, the community garden & an assisted/disabled garden.

The community garden area is where everyone volunteers their time to grow things in common.  This produce in the community area is used with local charities and food drives to feed the hungry & homeless in our community! I love this idea! Donating one hour a month in this section of the garden affords you to have your own family plot to grow your own produce.

In the family or individual plots you are responsible for your own plants and the maintenance of your little garden.  They have a compost pile where you can draw from for fertilization and a water-rain tank that they utilize for watering.  Furthermore every Wednesday & Friday the ladies are there to teach you about their organic gardening tips!

My favorite part is the assisted & disabled garden area.  These ladies are so thoughtful and took the time to build raised gardens so that everyone can enjoy the benefits of working in the garden & the pleasure of eating organic produce!

My daughter, Aubrey, joined us today and was thrilled to see how some of her favorite fruits and vegetables were grown! She had NO idea where pumpkins came from & was shocked to see that sweet potatoes came from under the ground. (I'm hoping it was a good thing to show her this! She's not really a "dirt" girl!) The garden is literally filled with the buzz of bees & butterflies going from one flowering plant to the next! Aubrey watched in amazement as we explained the process of the bees making honey!  It was such a great experience.

My husband was thoughtful enough to take a couple pictures of our visit.  I suggest everyone begin gardening in some way.  As for our family, we will be volunteering our time in the community area of the garden through the winter & then starting our own family plot once the weather warms up!  Help me out by commenting below! What types of vegetables would you grow in your garden? What advice could you give me about gardening?