It's 2021, now what?!? Eating healthy is always a hot topic. By creating healthy habits now, healthy eating doesn’t have to mean an entire diet overhaul. Healthy eating is easy to do by swapping in better-for-you ingredients to your family dinners and adding in superfoods- taking your meals to the next level!
Rice → Cauliflower Rice
Okay, okay! I know that cauliflower rice IS NOT the same as rice. It is riced cauliflower and a food of its own category. We aren’t trying to fool anyone over here, the two are not the same. But!! Once you get accept the name, cauliflower rice is reallllly good!! One of my favorite meals is Cajun Shrimp over Cheesy Cauliflower Rice. It’s quick, easy, and cauliflower packs in the fiber you don’t get from standard white rice.
Vegetable or Canola Oil → Coconut, Avocado, or Olive Oil- or locally sourced lard!!
Not all fats are created equal! Upgrade your oils for better tasting foods and added health benefits. Coconut oil is high in medium chain triglycerides, a brain boosting fat. Avocado oil is high in lutein, an antioxidant that is beneficial for healthy eyes. Olive oil is rich in vitamin E, which is great for your skin. And lard from pasture raised pigs is full of vitamin d! A simple swap to your oil is an easy step towards better health!
Pasta → Zoodles, Spaghetti Squash, or Shiritake Noodles
Pasta is delicious, right?!? It’s quick and easy, and oftentimes we eat way more than a portion size. Subbing out your spaghetti for spaghetti squash isn’t the fastest swap, but it sure is tasty! You’ll need to bake your spaghetti squash in the oven for about 45 minutes at 350*. Shiritake noodles are by far the easiest substitute on this list. They are prepackaged and sold in the refrigerated section by tofu. The taste and texture can take a bit of getting used to, make sure you rinse them thoroughly and cook well. Zoodles are easy to make and are a crowd pleaser. Simply saute your zoodles to serve warm, or if making a cold noodle dish, dress the zoodles and allow to marinate in the fridge for a few hours to soften them.
Chia Seeds have, per 2 tablespoons, 139 calories, 4 grams of protein, 9 grams fat, 12 grams carbohydrates and 11 grams of fiber (that’s just 1g net carbs for you keto folks!!), plus vitamins and minerals. An easy way to add in chia seeds is as a salad or oatmeal topper, or by adding them to your favorite beverage! Make sure you stir frequently to avoid clumping.
Flax Seeds are packed with all kinds of nutrients beneficial to your health. A tablespoon of ground flax seed contains about 1.8 grams of plant omega-3s. Flax seed also contains 75 to 800 times more lignans (which have both plant estrogen and antioxidant qualities) than other plant foods. That’s a whole lot of health in a spoonful! Add in ground flax to your daily smoothie, on top of side dishes, or make a healthy sprinkle with flax seeds, chia seeds, and hemp hearts!
Cinnamon is one of the HEALTHIEST spices out there! Did you know that cinnamon has been shown to cut the risk of heart disease, have high antioxidant properties, improve insulin resistance and aid with diabetes management, and can fight bacterial and fungal infections!! Cinnamon is easy to add into sweet dishes, but did you know it’s super tasty with savory dishes as well? A little bit goes a long way - try adding it into your seasoned salt (see below) or dusting a bit on your steak.
Turmeric Curcumin is the active ingredient in turmeric that packs a punch when it comes to its anti-inflammatory and antioxidant properties. Try making a seasoned salt blend with turmeric, garlic, ginger, black pepper, cinnamon, and your favorite salt. It’s an easy way to sneak in this medicinal spice! Golden Milk is another treat with a long history of healthy benefits. This recipe for Golden Milk Overnight Oats is an easy addition to your morning routine and a great way to boost your health.
Golden Milk Overnight Oats
Golden Milk Spice Blend (make ahead and use ½ - 1 teaspoon per 1 cup of milk)
1½ tablespoons turmeric
1 teaspoon ginger
1 teaspoon cardamom
1 teaspoon cinnamon
Blend until smooth:
1 cup cashew, almond, coconut, or milk of choice
1 heaping spoonful of Moxie Nosh Cashew Butter
½ - 1 teaspoon Golden Milk Spice Blend
1 tablespoon honey or maple syrup, or use a pinch of stevia
A splash of vanilla extract
In a mason jar, or similar container, combine your blended golden milk and:
2 tablespoons chia seeds
2 tablespoons hemp hearts
1 tablespoon flax seeds
½ cup rolled oats, or another 2 tablespoons of chia seeds
Shake or stir well until the chia seeds begin to swell and are evenly dispersed throughout. Chill in the fridge overnight or on the counter for a hour or so. Heat on the stove or enjoy it cold. Top with a mixed seed sprinkle, coconut, fruit, or honey to serve! Overnight oats and chia pudding are a fave when it comes to meals on the go. You can prep up a batch for the week and cut down on kitchen time throughout the week!
What’s your favorite healthy add in?
You can just as easily modify this recipe with shrimp, beef, or pork
One of the main goals with these recipes is to encourage people to eat healthier and live their best life. We want to share healthy recipes that can be easily modified to fit your specific dietary needs and restrictions, while also being fairly quick to meal prep and plan for. This recipe is all of that! Curry is a quick and easy meal to make and often pulls together what little scraps I have left in the kitchen before I can go grocery shopping. I wrote this recipes when I was working for Moxie Nosh! If you haven't tried this local nut butter company- now is the time to check them out!!
Almond Butter Crust
Serves 2, double for additional portions
2 spoonfuls Almond Butter, room temperature
1T coconut oil, room temp- soft or melted
1 clove fresh garlic minced, or 1/4t dried garlic
1T soy sauce or tamari or coconut aminos
1t fish sauce
2 portions of protein- grilled chicken strips are super easy and delicious!
Combine the first five ingredients and add 2T water to get to a thin enough consistency to cover your chicken. Preheat your skillet and cook! The oil will help create a crispy golden crust and that nutty flavor will cling to your protein. It’s that simple!
Red Curry Noodle Soup is a favorite of mine. In fact, all things soup are my favorite! I love the simplicity of this dish and how easily I can throw things together. Here are some of my tricks to having an impressive meal in minutes:
To make a curry, all you need to do is:
I’m hungry all over again just thinking about this! The best part about this dish, other than the simplicity, is that every single thing is good for you and provides real nutrition. This is an easy meal for the end of the week when you have bits of veggies and some leftover proteins.
Let me know how you like it!!
Dr. Liz, Dr. Morgan, and Aimee share some of their favorite recipes, exercises, and meditations in this members only blog!