Webinar - Cooking Basics: Steaming and Roasting

Quick and easy methods for delicious vegetables 

There is no question that healthy eating is easier with a little expertise in healthy cooking. Although, perhaps expertise is a strong word. You don't need to be an expert to quickly and simply prepare healthy dishes for yourself, your family and friends. 
In this first Cooking Fundamentals webinar, we open the door to a world of delicious vegetable dishes using two simple, yet very versatile cooking techniques: steaming and roasting. Tune in and get started! You won't regret it. 

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Balancing the Grocery Budget: Healthier Eats for Fewer Dollars

The holiday season marks the time we start spending on a lot of extras - travel, gifts, food for feasts, etc - and trying to save where we can! Grocery bills are something we can all relate to, as they're a necessity, and yet there's quite a difference in what each individual might spend.  Most of what we buy is out of habit, some out of seasonal preference, and the rest is usually an impulsive splurge.

If you're ready to keep the extras out of your grocery cart and off of your bill, we're here to help. Healthy food does not have to be more expensive; a little bit of planning goes a long way! See the tips below on how to select foods and staples that will keep your weekly eats healthy but affordable!

1)     Search for Sales on produce: if fruits/vegetables are on sale, it often means they're in season! This is the time to buy them - not only because they're inexpensive, but also because they're at their peak in terms of flavor and nutrients.

2)     Lose the brand loyalty: sales and coupons vary week by week so be open to trying new brands! Chances are there's a generic version of your staple food, no matter what it is.  When in doubt, check and compare ingredient lists to make sure the two products are similar in quality and nutrition.

3)     Plan out your plates: make a plan for each plate of the week! Think about what you can cook on Sunday and/or Monday night that will also provide leftovers for lunches; have a general plan for dinner each night of the week; plan to cook the fresh foods first, and use any canned or dried foods later in the week.

4)     Buy in bulk: if you haven't check out your local grocery store's bulk section, you're missing out! You'll often find dried beans, grains (rice, quinoa, flours, etc), nuts and/or trail mixes, dried fruits, cereals and/or granolas, rolled oats, etc. You can buy exactly what you need, and it's often cheaper than the packaged version.

5)     Try to DIY: we sometimes forget how easy it is to make some of our staple grocery buys. Recipes for homemade sauces, dressings, dry rubs and marinades are easy to find and easy to make yourself! You'll save a few dollars every trip by not buying the bottled versions.

Once you put all of these tips in your grocery-shopping toolbox, remember the single most important thing you can do is to set a budget. The amount will vary for each person and/or family, but you can start by averaging what you spend each week for 1-2months and seeing where the little things add up. Think about what you would realistically like to be spending, and find a happy medium!

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Do you have other grocery-budget tips that work well for you? Share your expertise by leaving a comment!

Spiced White Bean Pumpkin Soup

There was a time when we only used real pumpkins to carve them, and we only consumed pumpkin in the form of holiday pies. The famous orange member of the squash family has really made some moves as of late! It is considered a “trendy” seasonal food, highly sought after for recipes of all kinds. Now we see pumpkin pancakes, pumpkin ravioli, pumpkin granola bars, pumpkin spiced beverages and even more creative pumpkin desserts!

My latest experiment with the pureed form of this vegetable resulted in a delicious, comforting and creamy soup.

Spiced White Bean Pumpkin Soup
Makes ~4 servings

1 tsp Olive Oil
1 medium yellow onion, chopped
1 clove garlic, minced
1 cup lite coconut milk
1 can (15 oz) organic white (cannellini) beans, drained & rinsed
1 can (15 oz) organic pumpkin puree
3 cups vegetable broth (low-sodium)

Seasonings:garam masala, turmeric, salt/pepper, cayenne pepper.

In a deep pan or dutch oven, heat the oil over medium; sauté onion and garlic until softened.  Add remaining ingredients, stir to mix well – this may take a few minutes as the pumpkin “melts” into the mixture. Bring to a boil; reduce heat and let simmer for 25-30 minutes. Stir frequently.
Optional: serve with a green onion garnish.

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Nutrition info  per serving:
Calories: 180  Fat: 2.2g (Sat. fat: 0.4g) Carbs: 37g  Fiber:12g Protein: 9 g

Plate Plan for Healthy Skin!

The tone, look and feel of our skin is dictated by a number of factors, with genetics, age, gender and lifestyle all making an appearance on the list. One of the most influential game-players is our diet – what we put on our plates and in our glasses can make or break the health of our skin. 

November is a month of many health observances, one of which is National Healthy Skin Month! The foods that bring a healthy glow to our skin are often plant-based and provide vitamins, minerals and healthy essential fats. Incorporate the following foods (and drink) in your plate/menu plan for each week to improve the health of your skin:

Bell Peppers, Carrots, Broccoli & Citrus Fruits
These foods are high in Vitamin C, which is vital in the formation of collagen – which maintains skin’s firmness and elasticity – and therefore helps prevent wrinkles. 

Almonds & Sunflower seeds
Nuts and seeds are a good source of Vitamin E, which resides in the skin’s top layer and acts as an antioxidant against UV free radicals. 

Dark Leafy Greens, Oranges & Reds (Sweet Potatoes, Butternut Squash, etc)
A wide variety of foods are high in the orange/red-hued antioxidant beta-carotene. Our body converts beta-carotene to Vitamin A, which can decrease sensitivity to the sun and also helps with cell turnover. 

Salmon, Walnuts & Plant-based Oils
Essential fats such as omega-3 fatty acids - found in some fish, nuts and oils – help fight inflammation and sun-damage. 

WATER
Plain and simple – our skin needs to be hydrated to stay healthy! Water is essential to skin and body health, and should be part of your everyday “diet”. We can get water from a variety of things – e.g. soups, oatmeal, coffee or tea, fruits and vegetables, etc – but should always make an effort to drink at least a few glasses of pure and plain water every day. 

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Start incorporating these foods into your daily diet and help your skin stay strong & healthy!