Veggie Prep + Fall Veggie Recipes

I don't know about you, but my life is pretty hectic sometimes. A million things can be pulling me in different directions causing me to get in an eating slump pretty dang quick! This last week could have been a prime example.  I took a trip to my parents' home in Wisconsin to visit and catch up on some family time.  Wisconsin is such a beautiful, wild place. I love to soak up the quiet, peaceful mornings and take them back on the road with me as we travel for work.  As many of you know, nothing can set off an eating extravaganza like a mini-vacation. It's the perfect storm for over-indulgence on unhealthy choices. I'm all for vacationing and splurging and treating yourself here and there, but if left unchecked those nasty little choices can become habits when you get home.

Turning a blind eye to all the glorious, golden cheese in Wisconsin, I decided to use my parents' large kitchen to do some veggie prepping and stock-piling healthy foods to bring home with me.  My first stop was their local Farmer's Market.

Anyone living in the Minneapolis Metro Area, (Western Wisconsin included) needs to check out their local farmer's markets.  Ya'll have these amazing farmers both local Wisconsinites and the beautiful Hmong immigrants. Hmong are immigrant farmers typically from the hills of Laos who were refugees settled in the US after fleeing from the Laotian Civil War.  The Hmong people are some of the best farmer's I have ever met. They are kind and generous with their crops and can grow vegetables & fruits in ways not many can.  Their produce is just spectacular!  So I loaded up on Fingerling Potatoes, Green Beans, Hmong Long Beans, Beets, Purple Onions, Lettuce, Jicama and Cucumbers! And all for such great prices.

I headed back to the house and began trimming my beans, scrubbing my potatoes, boiling the beans and blending my cucumbers.  I'll explain more in depth on the cucumbers as I can see you scratching your head and thinking I'm crazy :)

After trimming my green beans, I blanched them in boiling water until they turned bright green, maybe a minute or two. I pulled them out and plopped them in an ice bath to stop the cooking process. After they had cooled, I packed them in quart sized baggies for the freezer. These green beans come out of the freezer super fresh after thawing and can be eaten with hummus as if they were fresh or added to a number of recipes! I'll list a couple of my favorites below.

The beets are one of my favorites. (They never used to be!) I trim the top and bottom of each beet, tossing the beet greens as they as look pretty ragged.  I plop them in boiling water and let them cook anywhere from 15-40 minutes depending on the diameter of the beets.  I try to boil like sizes together so they all get done at the same time. A simple fork test by piercing the beets will tell if they're done. Kinda like a baked potato.  I immediately drain them and refill my pot with cold water. I let them sit for 5 minutes to cool so I can handle them. After they've cooled slightly, I begin peeling the rough skin off.  Not with a pairing knife, but with my hands alone. By boiling and then cooling the beets, the skin slips off them very easily.  After they're peeled, I cube or slice them and pack them into quart sized bags for freezing. Beets thaw VERY well and do not change in texture or taste in the least bit.

Lastly I began prepping my cucumbers. I'm not a huge fan of cucumbers, but I do love Cucumber Water. Cucumbers are a natural diuretic, meaning they help reduce water weight and help the body flush itself of excess sodium. But they don't keep in the fridge very long, so "stocking up" can be difficult, but I found an easy way.  I first peel my cucumbers completely.  Peeling them will remove any gritty or tough textures when blending.  Then into the Vitamix Blender they go! Once they're liquified I pour them into a ice cube tray and freeze them! With every glass of water I drink, I remove a cucumber puree cube from the freezer and add it to my glass! Fresh Cucumber Water!

With the last of my produce, potatoes, onions and jicama, I simply keep those on the bottom of my refrigerator in the vegetable crisper. Important note: Do not store potatoes and onions together as they encourage spoilage of one another.

Recipes:
Bacon Wrapped Green Beans
Green Beans with Red Pepper and Garlic
Steamed Green Beans with Carrot Dill Dip

Ruby Red Beets & Carrots with Dill
Roasted Beets with Balsamic Glaze
Beet Chips

Chicken Tortilla Soup

One of my favorite things in the world is Mexican Food! So much so that I married a hispanic man to feed my need for Mexican Food because he's so handsome & sweet :) So when I came across a recipe for Chicken Tortilla Soup, I had to do a recipe makeover!!  I hope you enjoy this recipe as much as I have!

2 tbsp olive oil
1 medium onion

1/2c green beans

2 large carrots
2 stalks celery
1 medium jalapeno
4 cloves garlic

1 lb. chicken breast
6c low sodium chicken broth
1 (14.5 oz.) can diced tomatoes w/chiles
1 tsp oregano
½ tbsp cumin
1 medium lime
½ bunch cilantro, chopped

Dice the onion, green beans, carrots, celery, and jalapeno (scrape the seeds out of the jalapeno before dicing). Mince the garlic. Cook the onion, green beans, carrots, celery, jalapeno, and garlic in olive oil over medium heat for about 5 minutes or until tender.

Add the chicken breast, chicken broth, canned tomatoes with chiles, oregano, and cumin to the pot. Bring the whole pot up to a boil over high heat then reduce the heat to low, place a lid on top, and let simmer for one hour.

After simmering for an hour with a lid on, carefully remove the chicken breast from the pot and use two forks to shred the meat. Return the meat to the pot. Squeeze the juice of one lime into the soup. Get as much juice as possible from the lime by using a spoon to scrape the inside of the lime.
Rinse the cilantro and then roughly chop the leaves. Add to the pot, give it a quick stir, and serve.

Family Recipe: Baked Swedish Meatballs

The last several weeks I have been doing some genealogy research on my family and came across some cool information dating all the way back to the 1700's.  Tracing my ancestry back to Germany, Sweden and Norway, I found my mouth watering for my Grandmother's Swedish Meatballs!  With my diet restrictions in mind (dairy & gluten free) I decided to conquer her recipe while substituting my healthier options when necessary. To my surprise they turned out AMAZING!!  I really enjoy them with roasted veggies like carrots, asparagus and a few fingerling potatoes.  I hope that you enjoy the warmth of my favorite family comfort food as much as I have.

*Recipe Note: It's important to use 80/20 ground beef when making meatballs so they don't get dried out. We will be baking them on a rack to allow excess fat to drip off.)

Baked Swedish Meatballs

3 slices of gluten free bread (I use Udi's)
1/2c unsweetened almond milk
1 small onion, chopped
2-3 cloves garlic, chopped
3 tbsp butter, divided
2 large eggs
handful of fresh parsley, chopped (you can use dried herbs too)
2 pounds grass-fed ground beef
salt & pepper to taste

In a large bowl, break apart the gluten free bread into large pieces.  Add almond milk and toss to coat. Set aside.

In a medium saucepan, saute onions and butter until translucent, about 4 minutes. Add chopped garlic and cook 2 minutes. 

Drain off excess almond milk from bread.  Add sauteed onions and garlic to bread.  Stir, then add eggs, parsley and salt & pepper.  With a handheld mixer, mix ingredients on low-med until well combined.  Add ground beef and continue mixing with handheld mixer until all ingredients are well combined.

Preheat oven to 400F. With a spoon, scoop mixture into your hands and roll all remaining mixture into meatballs.  Place meatballs on a rack that fits into a baking pan.  Place meatballs in the oven and bake 20 minutes or until no longer pink inside.

Remove from oven and serve or refrigerate for up to 5 days.  These meatballs also freeze really well!

7 Ways to Stay Cheerful During the Winter Months

A couple weeks ago marked the end of the 2012 Daylight Saving season, and many of us set our clocks back one hour. With colder temperatures and fewer hours of sunlight each day, the transition from autumn to winter can weigh us down physically, mentally, and emotionally.

Seasonal Affection Disorder (SAD) is extremely common during the long and dark winter months, leaving many people feeling sluggish, irritable, and blue. However, being prepared for the transition, and focusing on the balance of primary food in our lives, allows us to maintain a positive worldview and fully enjoy the excitement and energy of the holiday season.

Here are seven easy ways you can stay cheerful during the winter months:

Take it outdoors – Make it a priority to bundle up and get outside for a short walk during the daylight hours – even if it’s chilly! The fresh air and dose of Vitamin D from the sunshine will keep you happy and healthy.

Get regular exercise – You might be inclined to hibernate under warm blankets as the temperatures drop, but that won’t do anything for your mood. Working out releases endorphins in your brain that make you feel happy, and a regular exercise routine will do wonders for your energy levels.

Keep it social – Friendships provide the support we need to live fulfilling, balanced lives. Sharing stories and laughing with friends can lift our spirits and give us a fresh perspective. Make plans to meet for a visit, or schedule a phone call to keep in touch.

Journal for gratitude – Take time in the morning or evening to make a list of things you are grateful for. Studies show that cultivating happiness helps combat depression. When you focus on the positive things in your life, there’s no room for the negative!

Wear your chef’s hat – Prepare nourishing meals at home to create a sense of warmth and inner peace. Incorporate a variety of seasonal fruits and vegetables into your meals to boost your mood, and experiment with new recipes or comforting family favorites.

Embrace the season – Rather than spending your time and energy complaining about the weather, or longing for a different time of year, find beauty in the present moment. Boost your health through a spiritual practice, catch up on your reading, or bundle up in your favorite sweater and have a cup of hot cocoa, cider, or tea.

Buy a full spectrum lamp – If you find yourself feeling really blue during the winter months, talk to your doctor about investing in a light box that mimics the spectrum of the sun. Light therapy can be a very effective treatment for SAD!

What are some ways you stay cheerful during the winter months?