I used to write about digestion all the time on this blog, but it’s been a while since the topic came up. It’s not that my interest in GI health has wanedâit hasn’tâbut it’s become more of a professional focus and less of a personal one, mostly because my own struggles with IBS have receded over the years. Why? Hard to say, but I suspect that consistent eating patterns (as opposed to the extremes of my eating disorder years), plenty of soluble fiber, and better coping skills with stress and anxiety have a lot to do with it.
In recent years, mental health and emotional well-being have been a bigger focus for me than digestion; the physical ailments I cope with often have a strong psychosomatic overlay, which means that mental health gets a lot of my attention even if I’m presented with immediate physical complaints. This is all my way of saying that digestive health has taken a backseat to the stuff that feels more urgent to me, even if my intellectual curiosity about it remains strong.
This week, I started my 5-week GI rotation. I was immediately reminded that the gut is really what sparked my interest in health and healthcare to begin with. I was also reminded of the fact that, to date, supporting people through digestive illness is some of the counseling work I’m most proud of. I suspect it’ll stay that way.
I’ve learned a lot already; my preceptor is a great dietitian and a true digestive health expert, but she’s also an excellent preceptor. She likes teaching, has a knack for it, and is generous with her time and expertise. Writing notes under her tutelage is humbling, but I’ve learned a lot from it already.
In addition to rekindling my interest in all things gastroenterological, this rotation is also bringing me back to my own experiences as a GI patient: first the long, drawn out struggle with IBS and digestive woes post-anorexia, then the long and mysterious bout of gastroenteritis (or so it was labeledâtwo GI doctors and I never figured it out) that I had in the years following my post-bacc. It is reminding me of how profound digestive illness is, how vulnerable it has made me and makes anyone who’s affected by it.
Digestion is the process that converts food into nourishment; when it’s compromised, the whole business of eating becomes vexed. Digestive ailments can cause particular kinds of anguish around food, and the fear and anxiety they cause can linger long after symptoms are actually resolved.
In my own work, I’ve often seen how digestive struggle and disordered eating are, or become, intertwined; yes, eating disorders usually leave a person with GI trouble, but it can work the other way, too. Years of GI illness can make people prone to all kinds of disordered eating.
Next year and in the years beyond, when I’m working one-on-one with people again, I hope that I can make a small difference in the lives of the many folks who are coping with digestive distress. I hope I can do this not only because I want to make a difference in my clients’ day-to-day quality of life, but also because there’s symbolic importance in helping people to heal the channels that allow them to take in food.
Here’s to four more weeks of learning more about how to do this. And here’s to a new week. Here, too, are some recipes and reads.
One of my nutrition goals for this year was to get more servings of fruit into my diet. I’m doing a lousy job so far, but at my last rotation a colleague of mine made a fruit salad with mint and ginger that reminded me of what a good vehicle a snazzy fruit salad can be! I love Liz’s colorful fruit salad with maple dressing, and she’s got some great tips on assembling fruit salads in general.
The ever-talented Eva is inspiring me to try my first-ever, vegan Massaman curry.
A delicious vegan pizza with naan as a base. Can’t wait to try this, especially once summery produce is in season.
This vegan pasta and bean salad with tahini orange dressing has my name written all over it.
Finally, I make a point of never saying no to a vegan blondie. All the better if “cookies n’ cream” is part of the description đ
1. The hospital where I did my oncology rotation was starting to offer CAR T-cell therapy, which is a relatively new treatment for leukemia and multiple myeloma. I found the processâin which the body’s own T cells are converted into killer T cells that can attack cancerâfascinating. This article details how it might be an option for the treatment of solid tumors, too.
2. An interesting new report has listed some of the best foods that we can eat regularly in order to promote biodiversity. NPR reports.
3. Speaking of biodiversity, The Atlantic has an interesting article on Bd (Batrachochytrium dendrobatidis), the fungus that has decimated frog populations and condemned more species to extinction than any other pathogen.
4. Very important reporting on how clinical trial data can be misrepresented to patients.
5. I try to remind myself each day that a little bit of kindness never hurt anybody, least of all me. US News & World Report explains how acts of kindness benefit both the giver and the recipient.
In kindness, I’m signing off. I’ve got a creamy, nutritious, and very simple soup recipe to share with you this coming week!
xo
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When it comes to experimenting with recipes, sauces are up there as a favorite. It can be easy to completely shift a dish (or many dishes) with one simple sauce. I donât use a lot of kale outside of a few recipes but using it in sauces ensures I use it all before it goes bad.
You can swap the kale for other greens such as spinach, chard, or collards. If youâre using spinach, drop the time for blanching. Spinach takes much less time: usually around 30 to 60 seconds.
I know tarragon isnât everyoneâs favorite herb. You could swap it out for chives or if itâs summer, use fresh basil.
I love a solid omelette for my morning breakfast but if Iâm making a dish to feed the family, I usually stick with frittata. You can easily use this same concept in frittata form. I like to use this base recipe and right before I transfer the pan to the oven, I swirl in the kale sauce.
Leftover grains? Add a few to the omelette. I really like using cooked grains in the omelette or as an omelette filling. This also works if youâre making the frittata (as mentioned in the previous paragraph!)
Depending on the time of year, add fresh or cooked vegetables to the filling. During the cooler months, roasted squash or sweet potatoes. For spring, try some pan-fried asparagus then during summer, blistered tomatoes!
Finally, since the sauce is vegan, Iâd be remiss if I didnât add a vegan option for the omelette. Use the kale sauce in a tofu scramble, make a grain bowl, or thereâs the new âjustâ product that uses mung beans as a base.
[tasty-recipe id="37936"]
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When you live in a household thatâs favorite meal is breakfast, creativity knows no bounds. This egg sandwich is the perfect breakfast treat and Iâve even been known to wrap it up and take it on the road.
I love a good breakfast egg sandwich but anytime Iâm out and about, my options are limited. This little breakfast treat is usually geared towards meat-based meals and so over the years, Iâve experimented with many different veg-heavy alternatives. Enter this avocado egg sandwich!
Iâve loaded this sandwich up with a hefty amount of vegetables, hummus, and a solid sauce to bring it all together. Not much is missing, making this my kind of breakfast.
One of the reasons I wanted to share this particular recipe: the kale sauce. I posted this omelette a few weeks back and this is a perfect example of having one sauce across a few different meals. This kale sauce is vibrant and the perfect way to add greens to this sandwich without having a pile of leafy greens.
I will say, the tarragon in the sauce isnât for everyone. Feel free to use whatever kind of sauce you might like. A variation of pesto is always nice or experiment with other types of flavorful sauces.
When it comes to sandwiches, hummus is up there with mustard as an every-day kind of thing. Iâd happily lather it on almost every sandwich I eat. Itâs also a great way to experiment with different flavors. Make a harissa, beet, or herby hummus to use on sandwiches and grilled cheeses.
Obviously the egg is the issue here but you could easy drop the egg and have a delightful veg sandwich. I've also been playing with the idea of adding a tofu scramble to the mix!
Finally, the most important part: the vegetables. This avocado egg sandwich is perfect for any kind of seasonal vegetables. In the summer, use roasted tomatoes or grilled squash. In the spring, pile it high with fresh or sautéed greens.
[tasty-recipe id="38002"] continue reading
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Today is a big day for my friends Jack and Jeanineâit’s book launch day! I hope you’re familiar with their blog, Love and Lemons. It’s one of my very favorites, and I’ve been looking forward to their second cookbook for a long time.
Their new book is called Love and Lemons Everyday (affiliate link), and it’s absolutely stunning. The new book offers “more than 100 bright, plant-forward recipes for every meal.” Jeanine’s cooking style is super fresh and often inspired by the farmers’ market, and it shows.
I love how she weaves tips between the recipes, like how to freeze quinoa, and colorfully displays seasonal variations for recipes like fruit crumbles (four ways)! She even offers a giant visual grid of salad dressings, which I’ll be referencing often.
To celebrate their new book, I’m sharing Jeanine’s recipe for whole-roasted cauliflower slathered in seriously delicious turmeric-spiced yogurt sauce. Somehow, I’ve never prepared cauliflower in this fashion, and it was both fun to make and fun to eat. Want to see how it’s done?
The post Turmeric-Spiced Whole Roasted Cauliflower appeared first on Cookie and Kate.
10 YEARS!!! Can someone please tell me how itâs been a decade since I wrote my very first blog post? Weâre celebrating today with this incredible vegan dessert and a weeklong OSG Recipe App sale for charity (deets below).
When I started my blog on October 31, 2008, Eric and I were newly married and living in Toronto while I was working full-time as a researcher and wrapping up my Masterâs degree. Life was pretty chaotic, and completing my degree was starting to wear me down (at one point I thought I was just going to cut my losses, throw in the towel, and move on!). This blog was the most amazing creative outlet during a time when my life was lacking the kind of creativity that I absolutely craved. It allowed me to explore a side of myself that I hadnât since I was a kid (like my love for photography, baking, creative writing/journaling, and just being a goof). My blogâs first tagline was âFood. Fitness. Fashion. Fun.â Pretty epic, right? Lol. Iâm grateful to Eric for encouraging me to âfind a hobbyâ after years of exhausting myself with school and work. He still jokes that my âhobbyâ turned into my career, so I need to find a new hobby now. (Fine, Iâll start my own animal farm! YOU WIN!)
I find writing therapeutic in soooo many ways. In the early days, I didnât have more than a handful of readers, and I found it quite easy to talk about my struggles online. I was like no one is going to read this anyway! It was an online journal of sorts, and I wrote about my history with disordered eating and how I was finally getting myself on a path to recovery. I shared the challenges I faced finding a career that I was truly passionate about (and, eventually, how I relinquished my need to people-please by completely changing my career path). I had the most supportive response from those first early blog readers (as well as my friends and family), so I kept writing with my heart on my sleeve.
After coming in the top 3 of the food blogging challenge Project Food Blog, an editor from a major publishing house emailed me saying she loved my work and was wondering if I’d like to write a cookbook. Pretty sure I fainted! It was the email that changed everything and solidified the fact that I was on the right path after doubting myself and my decision to change careers for so long.
So here we are 1 blog, 3 moves, 2 cookbooks, 2 kids, and 1 recipe app later…including countless late nights, self-doubt, and (ongoing) indecision for good measure! It sure has been a wild ride! Iâm still learning and dreaming of new goals every day (all while not having the slightest clue how to get there!). Above all, Iâm really proud of the fact that Iâve stayed true to myself and the values I have for this hobby-turned-business. The best part is that Iâve been lucky to meet so many of you amazing people online and in person, and I still canât quite believe how freakinâ genuine, cool, and supportive everyone has been! Itâs so crazy to think that some of my best friendships have been made through this blog. Forever grateful. Thank you from the bottom of my veggie-lovinâ heart for making this such a fun journey. And cheers to the next 10 years! Any guesses as to what adventures theyâll bring for you or me?
To celebrate OSGâs 10-year anniversary, weâre having a big OSG Recipe App sale this week with 100% of the proceeds being donated to Mothers Against Drunk Driving Canada. Right now our app is just 99 cents, so if youâve been thinking about downloading it, this week is a great time to do so while supporting a fantastic cause thatâs near and dear to my heart! You can find our recipe app on both the iTunes and Google Play stores. Thank you so much for all of your amazing support and for helping us give back to our community.
I had so much fun celebrating Canadaâs food writers at the Taste Canada Awards Gala last night! We were nominated in the Food Blogs Health and Special Diet category, and I was so honoured to take home Gold! All I could think about was how grateful I am to have this recognition, especially so close to OSGâs 10-year milestone. Plus, Adriana and Arlo have been calling all of my food âYUCKYâ lately, so now I can show them the award and explain that theyâve been outvoted, lol.
Last but not least, weâre having a little party to celebrate 10 years and this new dessert is on the menu. I hope youâll enjoy every bite as much as we have! With Halloween tomorrow, I canât think of a better time to indulge in some creamy, dreamy, chocolaty PB goodness.
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5 from 7 reviews |
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While dreaming up a recipe to celebrate Oh She Glowsâ 10-year anniversary, I immediately thought of one of my all-time favourite flavour combos: salted peanut butter and chocolate! Hubba hubba. This salted peanut butter torte (of pure sweet heaven) is easy to throw together and only takes a couple hours to freeze. Its creative presentation will impress the heck out of your guests, and that irresistible sweet-salty flavour and creamy, crunchy texture will blow your taste buds away! Iâve also tested this torte with 3 different fillings: peanut butter, almond butter, and a nut-free sunflower seed butter version! And guess what? Theyâre all so delicious we couldnât pick a favourite! See my Tips for how to make the sunflower seed and almond butter versions.
* Chill your can of full-fat coconut milk for at least 12 hours before you begin this recipe so that the cream on top is solid. After making the torte, youâll have some leftover coconut cream in the can which can be used to make Coconut Whipped Cream for the topping!
** Feel free to use store-bought coconut whipped cream instead. I like âSo Delicious Dairy Free CocoWhip!â
*** To a small pot over low heat, add the chocolate and oil. Stir until smooth and combined.
**** Of course you can use roasted peanuts instead. Iâm not a big fan of them so I prefer to use walnuts.
Make it nut-free: In the crust, swap the almonds for sunflower seeds and in the filling swap the peanut butter for roasted sunflower seed butter. I like to add an extra tablespoon of maple syrup and a pinch of salt to this versionâthe filling tastes like salted caramel!
Almond butter version: Swap the peanut butter for roasted almond butter.
Donât have an 8x8-inch square pan? You can make this in an 8x4-inch loaf pan or standard-size muffin tin (both greased with coconut oil).
I love working with food, but one of my other passions is home decor, so I hope youâll humour me with this post! Iâve caught the decor bug in recent years, and I just love every stage of putting a room together. The only problem is that I donât have much time for home decor projects (I’ve completed 2 nurseries and an office in 5 years…lol), so Iâve been chipping away at this office at a snailâs pace. But Iâm quite happy with how itâs come together. My goal was to create a serene and elegant home office with a lilâ bit of drama!
When we first moved into this house, we painted the office grey. We were going through a huge grey phase, but over time it started to wear on me, and I found the office was less than inspiring. I started to feel blah whenever I was in there (I also regret painting the basement grey…ugh!). One of my blog readers actually warned me about picking grey for an office, but I didnât listen…you guys are always right! After going back and forth over what colour(s) I wanted to paint my office (I tested everything from spa green to super soft blush pink and, yes, even yellow!), I finally settled on a navyâcharcoal blend and blush pink.
When I pictured my white office furniture popping off a dark, dramatic wall, I was sold. I didnât want the whole room to be dark, so I kept the rest of the walls white for an airy feel. Iâve gone back and forth over whether I should do a bit of wallpaper on one wall (maybe the front wall where the windows are?), but Iâll most likely just leave it alone!
The only thing missing is the light fixture above my desk. The electrical needs to be put in and I need to pick out the light…any ideas?? Should I go with a chandelier…or a semi-flush or…?
First, I’ll kick things off with my TWO bosses…they are fairly new to their “directing” roles, but it’s like they’ve been doing it their whole lives…. ;)
And here’s how it looks during the month of December! Lately Iâve loved getting up extra early for some “me timeâ in the morningâI turn the Christmas lights on, sit at my desk with my coffee, and do some writing, reading, planning, etc.
By the way, just in case you missed my big holiday newsletter, you can find a round-up of my favourite festive vegan recipes here! If I donât chat with you again before signing off for Christmas, I hope you have a fantastic holiday! Thank you for all of your amazing support, thoughtful comments, and for making and sharing so many of my recipes this year!
Office details:
Paint colour (dark wall) – Blue Note (Benjamin Moore)
Paint colour (white) – Distant Gray (Benjamin Moore)
French doors – Wrought Iron (Benjamin Moore)
Desk and two filing cabinets – Crate and Barrel
Blush rug – Pier 1 Imports
White shelf – Wayfair (discontinued)
Elsie desk chair – World Market
Floral storage boxes on shelf – HomeSense (Guess whatâs inside? Toys!)
Two white faux leather chairs – Wayfair
Rose quartz slab (on desk) – Anthropologie
Basket – Zara Home
Grey mug – Crate and Barrel
Blush pillows – HomeSense
Dark floral pillow – The Bay
Large floral framed print – Minted
Prop shelf with dishes – Wayfair
Mirror – Zara Home
Mountain print – SisiandSeb on Etsy
Profile art – SaltandPrinter on Etsy
Desert scene art – SisiAndSeb on Etsy
Pink Blue Abstract Print – LittleValleyStudio on Etsy
Taurus print – SaltandPrinter on Etsy
Inhale Exhale print – ParadigmArt on Etsy
White vase on desk – HomeSense
Blush pouf/ottoman – Restoration Hardware
Pink vase – Anthropologie
Grey letter A – HomeSense
Pink âcrystalâ tealight holder – HomeSense
Per request! Many moons ago, we made a summer cheese here. It was simple, had a few handmade components but was super quick to throw together. Since then, and especially lately with the holidays...
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Do you ever feel like youâre on the verge of a breakthrough, but youâre not quite sure how youâll do it? This has been my mindset lately. Iâve been so inspired in different areas of my life to create meaningful change with things like personal growth, career dreams, family life, etc. You could say that a little self-help inspo has struck me! Iâve felt stuck with indecision and fear for a while now, and the motivation finally hit me to actively do something about getting unstuck. It’s easy to just go through the motions each day.
For most of my life, Iâve always been trying to âfix myselfâ…this can be a positive thing (such as when Iâm trying to be the best version of myself I can be), but it can also turn into a very toxic mindset. Itâs easy for me to veer to the dark side of self-improvement and lose sight of my qualities and self-worth. Anyone who suffers from this tendency knows that itâs not a particularly fun way to live. You never feel âreadyâ because thereâs always something to fix or a goal to achieve before being worthy of your and others acceptance. I’m working to make progress in this area. It’s kind of hard to explain, but maybe you can relate?
I have Dr. BrenĂ© Brown to thank for my recent bout of inspiration. I first became enamoured with BrenĂ© after watching her TED talk on vulnerability years ago and listening to her on Oprahâs SuperSoul Conversations podcast. Iâve read The Gifts of Imperfection twice, and plan on reading it a third time soon (itâs a quick read and easy to devour in a couple evenings). Thereâs so much wisdom to soak up, and I learn things each time I read it. Currently, Iâm reading Daring Greatly (which I’m finding slower, but still learning from it), and hope to read this one and this one next. I’ve been carving out some reading time in the evenings lately, and it feels so good to get back into it! I’m also (late to the party) using my Kindle reader on my phone and love how I can read a few pages here and there while I’m waiting for an appointment or when I have time to kill. I’d love to hear if you’re reading anything inspiring lately too!
âAs children we found ways to protect ourselves from vulnerability, from being hurt, diminished, and disappointed. We put on armor; we used our thoughts, emotions, and behaviors as weapons, and we learned how to make ourselves scarce, even to disappear. Now as adults we realize that to live with courage, purpose, and connectionâto be the person whom we long to beâwe must again be vulnerable. We must take off the armor, put down the weapons, show up, and let ourselves be seen.â
~ Daring Greatly, p. 112.
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5 from 7 reviews |
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The first time I made this healthy comfort food recipe, Eric and I had the song Ave Maria playing (Michael BublĂ© version...so hypnotizing!), and we fell into a trance as we ate crispy round after crispy round of potato bruschetta. Needless to say, we heard the angels singing and I think you will, too! This recipe serves two hungry people as a main or five as an appetizer. The best tip I can give you when making these is to serve it directly on the baking sheet (if you can!) as it keeps the rounds a bit warmer compared to transferring to a platter, and also to top the rounds and serve them right away. If they sit for longer than 10 minutes, theyâll start to lose their fantastic crispiness and soften considerably. This recipe is inspired by the Taco Fiesta Potato Crisps in The Oh She Glows Cookbook (also a delicious appetizer option!) and Potatoes USA.
Up the glow factor: Sprinkle my Vegan Parmesan Cheese on top.
Should your potatoes become soft from sitting for too long, these reheat well on a sauté pan, preheated over medium heat, for 1 to 2 minutes. This results in slightly browned bottoms and revives the firm texture without affecting the toppings.
Oh Eric, what a sport for being my food photography model, hah. There were some heavy sighs when his arms got tired…no one said being a model was easy! Okay, maybe they did say that…but just ask Eric about the struggles!
In case you’re wondering – these âphotoshootâ potato bruschettas were SO COLD by the time we finally got to eat them. Sniff, sniff. But they were still worth eating! And weâve enjoyed them many times piping hot out of the oven which is simply the best. If you try them out, I’d love to hear what you think and see your photos, so don’t forget to tag them with #ohsheglows on social media!
Well, I finally did itâfeast your eyes on these grain-free, nut-free vegan chocolate chunk beauties!! Whew. Nicole and I, along with a couple bonus mama testers (shout-out to Cynthia and Jen!), teamed up to test about 25 batches of cookies these past few weeks! High fives all around. I couldnât do it without these amazing ladies.
Over the years Iâve been asked so many times to develop grain-free vegan cookies…and nut-free vegan cookies…and grain- AND nut-free vegan cookies! Haha. So you know what I did? I created grain-free and nut-free vegan cookies. It wasnât easy, but the journey was rather delicious. These cookies have actually been in the making for a couple years as I went back to an old grain-free cookie recipe that I started developing and then forgot about. Score!
This recipe uses cassava flour, which is a grain- and gluten-free flour made from yuca with good binding properties and a neutral flavour. I wanted so badly to share a swap for the cassava flour (as I know itâs not a common ingredient), but Iâm just not quite there yetâalthough I have been experimenting with arrowroot starch as an option! Stay tuned. So today, instead of a flour swap, I thought Iâd share some other allergy-friendly OSG cookie recipes that might suit your needs in the list below. Iâve also included suggestions for where to find cassava flour within the recipe itself.
If you donât have cassava flour on hand and still want to make some cookies (of course you do!), here are some of my nut- or grain-free vegan choco chip cookie options:
Nut-free vegan cookies:
Grain-free vegan cookies:
Gluten-free vegan cookies:
Any faves out there? Iâd like to think thereâs something for everyone. :)
Let baking season begin in 3…2…1âŠGO!
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4.9 from 8 reviews |
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Iâve had so many requests for a grain- and nut-free version of my popular vegan chocolate chip cookies and Iâm so happy to have one to share at long last. These delicate cookies are light as air and use sunflower seeds (both in butter and ground form) to create a rich and ânuttyâ cookie. Sometimes sunflower seeds can lend a bitter flavour, but these cookies have a mellow and pleasant taste! I also use cassava flour, which is a grain- and gluten-free flour made from dried yuca. Iâve found it has good binding properties and a neutral flavour for baking. You can purchase it on Amazon or find it in some health food stores. Itâs very important to follow the instructions exactly as written as these cookies are sensitive to even small changes. This recipe is adapted from my Jumbo Chocolate Chunk Cookies.
* The sunflower seed butter should be 100% sunflower seeds without any added sugars or oils. I use Organic SunButter. Be sure to stir the sunflower seed butter before measuring and avoid using the dry/hard butter at the bottom of the jar. If using thicker seed butter, the cookies wonât spread as much when baking.
** If your coconut oil is hard as rock, you can melt it over very low heat and then cool before using. Avoid using warm coconut oil as itâll melt the chocolate chips.
*** Cassava flour can be a bit tricky to locate. Your best bet is to buy from an online retailer (such as this one on Amazon) or a natural food store.
**** To make ground chia seed, add seeds to a high-speed blender or coffee grinder and blend/grind on high until a flour forms. An equal amount of ground flaxseed also works in place of chia, but it will yield a thicker cookie. I prefer using ground chia. Leftover ground seeds can be stored in the freezer in an airtight freezer bag for future use.
They are four and a half and almost three. My babies are potty trained, can buckle their own car seats, and clear their plates from the table. The crib will be passed to a friend next month and Iâve...
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This enchilada recipe is cheesy, comforting, and makes a delicious casserole to take to anyone who just had a baby, or needs a little pick-me-up. Theyâre also perfect to freeze and make ahead for busy weeknight dinners!
Hi friends! Happy Monday! How was the weekend? I hope you had a wonderful one. We had so many fun adventures – a girlsâ night, a date night, park time, a zoo field trip, crepes, and a soccer game! – but the weekend started off with taking a baby meal to a good friend. Weâve known him since our first move to North Carolina; pretty much our whole military life. I was so excited when they welcomed a gorgeous baby girl into the family, and of course I signed up to bring a baby meal to celebrate.
I canât believe that I havenât shared my go-to enchilada recipe on the blog!! This is purely accidental. I want to post it every single time I make them, but theyâre eaten quickly and I usually make them at night, so with the yellow light, it doesnât make the prettiest photos. I decided to just post it with the iPhone photos I took so you guys can have it!
This is the recipe I always make. The girls request enchiladas at least once a month and crush them every time, and itâs my standard baby meal. I feel like maybe I should switch up my baby meal menu because pretty much everywhere you look in Tucson, an enchilada stares you in the face. But, if it ainât broke, donât fix it. And these beauties definitely ainât broke.
This recipe seems like a lot of steps, but the more you make it, the easier and faster it happens. Just trust the process; itâs worth it. Put on some Juanes radio on Spotify, pour a little wine, and go for it! This recipe makes a double batch, so definitely make a pan for yourself and one to gift to a neighbor, a friend, someone with a new baby (they really need enchiladas!) or wrap and put it in the freezer. Youâll thank yourself later.
Important: chicken and tortillas matter. For the chicken, I always use store-bought rotisserie chicken. It has the most flavor and best texture. The best part is that you donât waste 100 years grilling and baking your chicken. And donât even boil it unless you want the chicken to taste like white, chewy rubber, mmmm k?
As far as the tortillas go, I try to get as close to homemade as possible. When Iâm feeling extra, I use the frozen fresh tortillas from Costco. You cook them on the griddle until theyâre lightly golden brown and your whole house will smell amaaaaazing. The best part about making your own: enjoy them warm with a little butter and jam, rolled up, and theyâre pretty much the best thing ever. (We call them âjam thingsâ in our family and itâs a tradition from when youâre about two until forever.) If you donât have homemade, donât worry!! Just make sure to get the ones with a paper label on the inside (this means theyâre legit) like Alejandroâs brand. Also, donât be afraid to feel the tortillas before you put them in your cart. Make sure theyâre soft and nice! You can use corn tortillas, but I find that the flour ones give it a better texture.
(This pic was from a batch I made a couple of years ago! They got a little toasty under the broiler.)
Hereâs the recipe! I hope you love it.
PrintThese are savory and creamy green chili and sour cream enchiladas. Make these in advance to enjoy later in the week, or share them with friends who just had a baby! I hope you love these.
2 rotisserie chickens, shredded
16-20 fresh flour tortillas
2 small cans of mild green chilies (8 oz total)
1 heaping teaspoon dried oregano
1/4 teaspoon cumin
4 cloves of garlic
4 tablespoons butter
1/4 cup flour
32 oz chicken broth
8 oz sour cream
5 oz red enchilada sauce (1/2 can)- this is optional but adds awesome flavor to the sauce
32 oz Mexican shredded cheese
Salt and pepper
Chopped fresh cilantro, to garnish
Place the shredded chicken into a large bowl. Preheat the oven to 375 and grab two 13×10 inch casserole dishes.
Heat a large saucepan to medium. Add a splash of olive oil, the garlic and green chilies, and stir until fragrant, 1-2 minutes.
Add the oregano, cumin, and butter, and allow the butter to melt completely.
Stir in the flour and cook for about 1 minute (to get rid of the flour taste), then whisk in the broth. Bring the heat up to high, until bubbling, and continue to whisk. When there are no lumps, remove from the heat. Stir in the sour cream and whisk until smooth. Stir in the red enchilada sauce. Season well with salt and pepper.
Add a couple of ladles of sauce to the chicken and a couple of handfuls of cheese. This isn’t exact; you just want the chicken to be moist and cheesy.
Ladle some sauce onto the bottom of each casserole dish – just enough to cover the bottom.
Heat your tortillas in the microwave for 20-30 seconds, until soft.
Start with one tortilla and fill with chicken along the middle portion of the tortilla. You don’t want to add too much chicken; just add enough for a serving. Roll up the tortilla and place seam-side down in the casserole dish. Continue with the rest of the tortillas and chicken. You’ll have 8-10 enchiladas in each pan.
Cover the enchiladas with sauce, making sure that no tortilla is left uncovered. Next, cover completely with cheese. Be super generous here.
Cover the casseroles with foil and bake for 30 minutes until bubbling. To brown the cheese, remove the foil and broil for 2-3 minutes (just keep an eye on it).
Serve with fresh chopped cilantro on top!
Keywords: enchiladas, green chili enchiladas, sour cream enchiladas, best enchilada recipe
I always pack these up with salsa, chips, homemade guac, Instant Pot Mexican Rice, beans (these need their one post, too!), and for this particular baby meal, I added a margarita mix, bottle of tequila, and a few limes.
Whatâs your favorite comfort food? If your friend has a baby, whatâs your go-to meal recipe? Iâm always looking for new ideas! I also love to make lactation cookies for new mamas, too.
Happy Monday!
xo
Gina
The post The best cheesy sour cream enchiladas appeared first on The Fitnessista.
![Sweat and Burn HIIT/Strength Workout [Video]](https://www.richmegafood.com/wp-content/uploads/2019/04/254-thumb-200x133.jpg "Sweat and Burn HIIT/Strength Workout [Video]")
All you need is 20 minutes to get in an awesome strength burn and cardio sweat! I love adding cardio blasts to my strength workouts because I burn more calories in less time, and check both boxes for strength and cardio. Youâll get the lean muscle-building benefits of strength and the fat loss powers + heart benefits of cardio.
My friend Katie is in this video and provides low-impact and prenatal modifications for the exercises. As always, talk to a doctor before making any fitness changes. Honor your body and modify as needed. Hereâs what the workout looks like:
Hereâs the full follow-along video:
and a quick video with demos for the moves:
Please let me know if you give it a try!!
xo
Gina
Video: Grant Hunker
Workout partner-in-crime: Katie Surridge
Studio: Animas
Wearing: lululemon align crops, this tank, APL sneakers
More quick and intense workouts you can do at home:
The post Sweat and Burn HIIT/Strength Workout [Video] appeared first on The Fitnessista.
Serves 8
Total time: 1 hour || Active time: 1 hour
âYou got your nachos in my breakfast.â âNo, you got your breakfast in my nachos.â OMG, itâs breakfast nachos!
These are loaded with all of the brunchy requirements: scrambled tofu, roasted potatoes, avocado salsa and a creamy, cheesy, cashew sauce. Theyâre great for sharing with a crowd or for a slightly messy breakfast in bed. Itâs definitely âcompany food.â You donât want to eat breakfast nachos alone, unless you really really love yourself.
You can make a few huge plates for everyone to share, perhaps as the savory component of a brunch. Because, yes, nachos are a great appetizer before pancakes. Or make little individual servings. Either way, just remember to layer ingredients between the layers of chips. I hate when all of the fun stuff is just dumped on top and youâre left with empty chips at the end. An empty chip is just a crime.
There are a few components here, but itâs very easy to put together. None of them are crazy difficult. While the potatoes roast, you can pretty much prepare everything else, just remember to set a timer because you donât want to burn the taters. Itâs always been my opinion that brunch without potatoes is like going whale watching but seeing no whales. Itâs fine, but next time, gimme some whales.
Anyway, dig in! I swear there are some chips under there. Here’s the Instagram pic where you can actually see ’em.
All things considered, I’d say I have a pretty moderate relationship with sugar. I love homemade dessert, and I bake with sugar, be it refined or natural. As a longtime nutrition student and RD-to-be, I’m mindful of how much I use and I keep in mind that treats are special. But I’ve never avoided sweetening.
This works well for me, but the most common question I get asked about my baked goods here on the blog is whether the sugar can be reduced, and how. I do my best to give good answers, keeping in mind that reducing sugar (or using a liquid sweetener in place of granulated sugar) can change the texture and taste of a finished product (less moisture, less rise, etc.).
Now that I’ve spent a few months working with diabetic patients, I’ve gotten savvier and more knowledgeable about lower sugar baked goods. In my last two rotations, my counseling was almost entirely dedicated to diabetes management. I saw firsthand how much vigilance goes into monitoring and carbohydrate intake and covering it with medication, if appropriate. We never advised our patients to avoid dessert, but we did encourage them to be mindful about how much and how often. And we spent plenty of time chatting about how to create pleasurable desserts at home with less sugar, or with alternative sweeteners.
I’ve never used alternative sweeteners because they haven’t been necessary for my own health needs. When I do reduce sweetness of baked goods, I generally just use less cane sugar or maple syrup. But my winter rotations made me remember being a student in medical nutrition therapy, when our professor taught us to take our own blood sugar in class. As we were pricking our fingers, she told us that the purpose of the exercise was to better understand what our future clientsâsome of whom would surely have Type I or II Diabetesâexperienced each day. Months later, she asked us to try liquid supplements, so that we’d know what patients who relied on them for nutrition support were tasting (there weren’t any vegan options, but it did get me thinking about how great a need there is for them).
I appreciated my professor’s perspective. There’s a big difference between abstract guidance and firsthand knowledge. Before telling any client to do something, I’d rather have a some lived experience of what I’m suggesting. And now that I’ve spent so much time with diabetes management, it’s important for me to understand the dietary changes that need to accompany a diagnosisâenjoyment of lower sugar sweets included.
Just as I was wrapping up my rotation at the Institute for Family Health, the folks at who produce the In The RawÂź family of sweetener reached out to me about sampling their Monk Fruit In The RawÂź. Monk fruit (also known as luo han guo) is a type of gourd that traditionally grows in China, and it’s been used medicinally for centuries. Monk Fruit In The Raw is a zero calorie sweetener thatâs perfect for sweetening beverages and baking. Plus, the bakers bag conveniently measures cup for cup, just like sugar.
Having never tried the productâand especially since I was in the middle of diabetes counselingâI was excited to sample it. I had a much better experience with it than I’ve had with other alternative sweeteners, especially for baking! It has a pleasantly fruity taste, and the signature baking bag makes it easy to add to cookies, cakes, and more. In my experiments so far I’ve used a combination of the Monk Fruit In The Raw Bakers Bag and sugar to reduce sugar while retaining texture and rise. Folks with diabetes who prefer a truly sugar-free dessert could use all monk fruit instead; the brand recommends using about half the amount of monk fruit for the amount of sugar called for.
The baking recipe I’m sharing today takes even more inspiration from my internship, as it was inspired by something I made in my last rotation. I was working with kids, using hands-on cooking experiences to teach them about food and nutrition. My supervisor and I shared a chocolate beet cake, which was an easy and delicious treat for them to make and also a great opportunity to teach them about beets (watching their little faces light up as we cut the beets open and showed them the electrically colored interiors was so sweet).
An upside of using pureed beets in baking is that they add a lot of natural sweetness along with moisture, which means that it’s easy to cook with reduced sugar and fat. The beets add plenty of vitamins and minerals, and they sweeten while also contributing fiber, which helps to control the release of sugar into the bloodstream.
Today’s chocolate beet cake uses a combination of beets, monk fruit, and a small amount of granulated sugar to create something that tastes completely like dessert, but has a balanced ratio of sugar and fiber. It’s also relatively low in fat (only 1/4 cup of oil for the whole recipe), andâthanks to the beetsâpacked with fiber, folate, potassium, and vitamin C. I based it off of a Martha Stewart recipe, and I’ve made it repeatedly already, so that I could recommend it to patients and clients.
For diabetics and those who are being mindful of sugar intake for any reason, I like to use a 50/50 combination of monk fruit and coconut sugar here (6 tablespoons of each). This gives a nice rise with less sweetener. If you like, you could use all monk fruit, which would yield a denser and fudgier textureâthink cakey brownies đ And of course, you could also choose to use all granulated sugar of choice, which will give you a very similar cake, but a little more fluffiness and rise.
No matter how you make it, this one is really a keeper. It’s plenty chocolatey, and the beets give it a wonderful moistness and rich flavor. It’s super fun to make with kids (they love the beet purĂ©e!) and nutritious enough to serve as a special snack/treat as well as a proper dessert. Here’s the recipe.
This lightly sweetened vegan chocolate beet cake has a moist texture and just the right amount of sweetness. Perfect for snacking!
First, make your beet purée! Preheat your oven to 400F. Wrap each beet in foil and roast for 45 minutes, or until the beets can be easily pierced with a fork. When the beets are cool enough to touch, run them under cold water while you slip off the skins. Roughly chop the beets, then add them to a food processor or blender. Blend or process the beets until they make a smooth purée (a couple minutes). Set the purée aside; you should have 1 1/2 cups or so.
Reduce the oven temperature to 350F. Lightly oil an 8 x 8 square baking dish (or an 8 or 9 inch round baking dish).
Whisk together the flour, baking powder and soda, salt, cocoa, sugar, and monk fruit in a large mixing bowl. In a separate bowl, whisk together the beet puree, oil, water, vanilla, and vinegar. Add the wet mixture to the dry ingredients. Mix the ingredients till you have an evenly mixed batter; a few little clumps is fine.
Transfer the batter to your baking dish. Bake for 40-45 minutes, or until the top is firm and set and a toothpick emerges clean (or nearly clean). Allow the cake to cool for 15-20 minutes before removing it from a pan and transferring to a wire cooling rack to cool to room temperature. Cut into pieces and enjoy.
*In place of roasting beets from scratch you can use one of the pre-cooked beet options on the market these days! You’ll need 4 beets, which is usually about 1 lb (12-16 ounces).
**Substitute 12 tablespoons sugar for the combination of sugar and alternative sweetener if you wish.
A word about the beets in this recipe: it’s nice to make the purĂ©e from scratch, but nowadays it’s not too hard to find pre-cooked beets that are ready to eat. My local grocer usually carries one or two options, and it makes adding beets to salads really easy. It also cuts the preparation time of this tasty cake considerably, so don’t hesitate to us the option (or canned, cooked beets) if that’s more convenient for you. You need about 1 1/2 cups beet purĂ©e, which for me has been about 1 lb cooked beets.
This cake is lovely with a cup of tea, a cup of coffee, or a glass of non-dairy milk. If you’d like to dress it up for a special occasion, you could easily add glaze or vegan frosting to it. As it is, it’s a perfect snack cake. A little sweet, a little nutrient-dense, and very satisfying. My work encourages me to learn and experiment all the time, and I’m so glad to have found an alternative sweetener that has a taste I like, a texture that works well for baking, and is low sugar enough to be appropriate for a lot of the folks I work with.
Here’s to nutrition work that gives me firsthand experience and makes me more able to meet people where they are, day by day. Wishing you a good rest of the week; hopefully it’ll include something sweet đ
xo
This post is sponsored by Monk Fruit In The RawÂź. All opinions are my own, and I love this natural alternative to sugar. Thanks for your support!
The post Lightly Sweetened Vegan Chocolate Beet Cake appeared first on The Full Helping.
I realize sorghum is not your every-day grain but I love showcasing recipes to try and get it used a little more in the kitchen. The flavor isn't big but it does provide a little warmth to a dish. I find, my usage of sorghum is more about texture. Sorghum has a similar texture to cooked wheat berries. Slightly chewy, far from mushy.
While I tend towards using roasted sweet potatoes in dishes like this, you could easily swap them for something similar. Roasted squash or rooted vegetables during the winter make a good 1:1. During the summer I like to use similar flavors with roasted sweet corn, tomatoes, and peppers.
Depending on the spice company, chipotle can get hot in fairly small quantities. However, this isnât the easiest thing to tell. I like to take just a small taste of the powder and see how it reacts. If I find that my mouth is on fire, I might cut back a bit. If the opposite is true, Iâll usually bump the chipotle amount up to 1 teaspoon.
The other option is if you happen to have chipotle in adobo sauce, you can swap the powder for about œ of a minced chipotle and a bit of the adobo sauce.
One of my favorite ways to have a bit of garlic flavor without being overpowering: garlic-infused oil. Itâs as simple as smashing garlic, cooking it in a bit of oil, and letting it rest. Occasionally Iâll use nut-oils and infuse with garlic as well.
[tasty-recipe id="33130"]
The post Roasted Chipotle Sweet Potato and Sorghum Salad appeared first on Naturally..
