Showing posts tagged with: healthy recipes

Flippin Delicious Whole Food Carbohydrates

by Emma Hammond 0 comments

goals Nutrition Recipes Uncategorized

Every decade seems to have the source of all evil (or fat) macronutrient. For years we endured fat phobia! Fat free foods lined the shelves & as companies removed the evil fat, told you to ditch your butter & replaced it with yummy chemicals like hydrogenated XYZ. YUM Chemicals! Thankfully that trend of low fat living seems to have passed once everyone realized they were ADDING body fat by eating less dietary fat. So of course we are on to demonizing the next macronutrient.Good-Carbs-vs-Bad-Carb-300x217

INSERT low carb everything!! *Sigh*

Carbs aren't bad

Fat is not bad

Protein isn't bad

It's all in the quality, quantity & what's best for YOU! The biggest issue I see with carbs is the dependency on super processed options such as long ingredient breads, pastas, breakfast pastries, sugar filled cereals, "fruit" filled yogurts & so on. These foods aren't BAD because they are carbohydrates, they aren't IDEAL because they are super processed & not very nutrient dense. SO when people ask if they should go low carb I say YES you should go low Kashi for breakfast, a "whole wheat" sandwich for lunch & organic pasta for dinner. You SHOULD replace those with mostly amazingly delicious, super nutritious whole food (single ingredient) carbohydrate options.

What am I talking about:

  • Sweet Potatoes

  • Winter Squash: butternut, pumpkin, kabocha, delicata, spaghetti, acorn etc.

  • Plantains

  • Parsnips

  • Beets

  • White Potatoes **GASP**

These are the highest quality & most beneficial carbohydrates that our body can best utilize for energy without crappy additives. Am I say NEVER have pasta or bread? No but maybe not every day of the week. Especially if your goal is fat loss or optimizing your health.

Ok enough WHY you should eat the good starchy foods, let's chat HOW! I've become the queen of incorporating these carby root vegetables into every meal of my day. I've gathered a few easy starter recipes PLUS more fun recipes around the web. Ready to upgrade your boring bread, pasta & grain based diet to include MORE whole food based carbohydrates?? Woohoo!!

ParsnipParsnips:

A first cousin of the carrot with a sweeter taste & starchier make up. This root veggie is delicious in a variety of preparations including roasted, baked into fries & mashed or pureed. Give this mashed recipe a try, I find the taste SO much more flavorful then standard mashed potatoes. Plus it adds that texture contrast we crave!

 Garlic Mashed Parsnips:Ingredients:- 1 lb parsnips (my store sells them in a bag)- 1/3c unsweetened almond milk (or liquid such as coconut milk or broth)- 1 tsp garlic powder, salt and pepper to taste (or add herbs of choice!)- 1 tbsp fat (coconut or olive oil, butter or ghee)6952340499717b93683c65d2b07ab63cDirections: 1) Peel and chop the parsnips like you would a carrot.2) Boil the parsnips until tender. Drain.3) Add in other ingredients and mash! I use my immersion blender, but a hand or stand mixer would work the same. Basically do the same as you would for mashed potatoes, which I know you all know how to make. Other Awesome Parsnips Recipes:Paprika Parsnip Fries w/ SrirachaCider Roasted Carrots, Parsnips & Brussel Sprouts (my add in!)Parsnip & Kale Soup 

0923_gunst-squash4-e1411417750609Winter Squash:

While most people have tried butternut squash, there are SO many varieties of deliciously creamy winter squashes!  These healthy whole foods carb source has a never ending amount of preparations to where you will never tire of the great squash.

 Super Simple Roasted Kabocha Squash:Ingredients:- Kabocha Squash- Coconut Oil- Salt & Peppertumblr_lsom5leAfs1qdei8mDirections:1. Pre-heat oven to 400 degrees & line a baking sheet with foil for easy clean up.2. Use a GOOD knife to cut squash in half & scoop out seeds from the center.3. Toss with coconut oil, salt & pepper, lay flat on baking sheet.4. Cook for around 30 minutes, flipping halfway through.Other Favorite Winter Squash Recipes:Rosemary Bacon Butternut Squash FriesTurkey & Mushroom Stuffed Delicata SquashPizza Spaghetti Squash Pie - my FAVplantains

Plantains:

Plantains are a member of the banana family but contain more starch & are lower in sugar.Green plantains are less ripe & usually cooked in a savory way. The yellow overripe variety is on the sweeter side & often used for dessert recipes.

 Simply Sautéed Plantains:Ingredients:- 1-2 Slightly Yellow Plantains (w/ black spots like an overripe banana)- Coconut Oil- Himalayan Sea Salt (bc it's so tasty)Directions:Plantains5-7251. Heat medium sauté pan to medium, peel the plantain & slice 1-1 1/2 inches thick. TIP: I slice the peel long ways down each side to make easier to peel.2. Add coconut oil to the pan, let heat up & add plantains. Cook 2-3 minutes on one side until golden brown & flip for another minute or so.3. Sprinkle w/ salt & enjoy! I love these for breakfast beside eggs & kale!Other Go-To Plantain Recipes:Chicken Mofongo - SO good!Homemade Plantain ChipsPlantain Tortillas

Ready, Set, GO FORTH & cook your way into deliciously nutritious carbohydrate heaven. I promise you won't miss mediocre bread or boxed pasta when you can have flavorful plantains or creamy mashed parsnips. Gauge your portion on about a palm sized portion for us ladies & two palm sized portions for you gentlemen. I stick with 2 servings a day with 1 meal being mostly lean greens, protein & that healthy fat for fuel! But you do you, test, notice how you feel & adjust as needed to FEEL your best. Happy trial & error! <3

Have a QUESTION or favorite RECIPE to share?? Leave a comment below or shoot me an email at emma@healthybalancewithemma.com. Follow me on IG to see MORE ways I incorporate many of these recipes into my day.

Chimichurri Recipe – 1 Sauce, 3 Meals!

by Emma Hammond 0 comments

Nutrition Recipes Uncategorized

chickenchimichurriIn the gym, I am a big fan putting in the hard work, embracing the process & truly believe that trying to take shortcuts won't get me results! In the kitchen however, I am always seeking ways to be a bit lazy while still getting what I want. If I can skip a step or two, fine by me!! As long as the end result tastes good I am all about it.I am also relatively cheap in my grocery shopping. Don't get me wrong, I spend money on quality ingredients such as organic meats, eggs & certain veggies. Yet I still want my budget to stay on the lower side so I am often looking for ways to utilize every last bit of what I buy. I HATE throwing out food, which often leads to a bit of...creativity in the kitchen? Or as my husband call it, my special concoctions. Luckily for you this isn't that type of recipe.Technical report templatesWe found top sirloin steaks on sale at Whole Foods on Sunday & decided to cook those up but wanted a sauce to go with. We both enjoyed a chimichurri sauce at a restaurant recently & decided to give that a go. Which meant buying a big bunch of parsley, cilantro & oregano. Yes I should start growing my own herbs but I struggle with black thumb syndrome. AKA I am too damn lazy to water them daily..Instead of wasting 1/2 a bunch of each herb we doubled the recipe & ended up with a ton of sauce. We knew we didn't want steak every night this week so my brain began wondering how to reuse the extra. I saw a packet of chicken breast in the freezer & decided that would be a perfect vehicle for meal #2. This sauce is quite versatile, super easy to throw together & filled with whole food ingredients.Basic Chimichurri Recipe:

Servings: MAKES ABOUT 2 CUPSchimichurri-sauce-940
  • 1/2 cup red wine vinegar
  • 1 teaspoon kosher salt plus more
  • 3-4 garlic cloves, thinly sliced or minced
  • 1 shallot, finely chopped
  • 1 jalapeño, finely chopped
  • 1/2 cup minced fresh cilantro
  • 1/4 cup minced fresh flat-leaf parsley
  • 2 tablespoons finely chopped fresh oregano
  • 3/4 cup extra-virgin olive oil

Preparation:

  • Combine vinegar, 1 tsp. salt, garlic, shallot, and jalepeno in a medium bowl and let stand for 10 minutes. Stir in cilantro, parsley, and oregano. Using a fork, whisk in oil. Remove 1/2 cup chimichurri to a small bowl, season with salt to taste, and reserve as sauce.*Adapted from Bon Appetit recipe.*
Meal #1: Grilled Steak w/ Chimichurri Sauce, Sweet Potato Soup & Sauteed Red Wine Kale6Meal #2: Marinated Chimichurri Chicken w/ Cilantro Lime Cauliflower Rice & Spicy Broccolinichimichicken*Preparation: I simply defrosted a pack of 4 boneless chicken breast overnight, in the morning put 1/4c of the sauce in a plastic ziplock, tossed in the chicken & let it marinate while at work. When I came home I heated up my cast iron skillet to medium, added the chicken w/ extra marinade & cooked it about 10 minutes. Make sure you don't move it around to much in order to get that nice crust on the outside. We added a little extra chimichurri on top & enjoyed!Meal #3: Eggs, Leftover Steak & Potato Hash w/ Chimichurri (the hubby's breakfast recipe)IMG_0668* My husband even used up the last few bites of the steak we cooked for a breakfast treat. Steak w/ eggs & chimichurri sounds fancy for breakfast right? In reality this took about 5 minutes using last night's leftovers. It's an easy way to have a quick grab & go breakfast for the busy work week.Shockingly by the end of the week I was still not tired of any of our meals. Choosing simple ingredients that are easy to use in a multiple of ways keeps actual cook time short but variety of meals endless! Although I can honestly say, eating the same meal 2-3x a week is just fine with me. As long as I like the meal that is. Which is why I eat foods I enjoy & don't force myself to eat "superfoods" I hate. It's all about finding what works for you! Any eating plan can work if you stay consistent, but that's the struggle right? That's why you have to experiment with what makes you feel good, fits your lifestyle & gives your body what it needs. Is figuring out how to balance your busy life with healthy goals still a struggle? Email me today & let's troubleshoot together!Any favorite versatile ingredients you use for multiple meals throughout the week?Ready to receive exclusive weekly updates straight to your inbox? Sign up for my weekly newsletter to get access to recipes, new workouts & practical tips to maintain YOUR healthy balance. Click HERE to sign up today!
 

Simple Lemon & Mustard Salmon Salad

by Emma Hammond 0 comments

Recipes

One of the most common roadblocks that I work through with clients is the quick fix meal. I hear frequently from people with busy schedules, can't cook or simply don't like to. I can totally relate! Im no gourmet chef & don't care to spend much time in the kitchen during the week.Now don't get me wrong, I love food! You won't see me eating bland meals I dislike just bc they're "healthy". I eat most of my meals from home & enjoy what I eat. What I've learned to do is build a repertoire of quick fix & no cook meals that fit with my criteria for MY goals: ~ whole foods ~ high protein ~ lots of veggies ~ healthy fats ~ delicious!1937225_583253035161288_6027473260461089615_nToday's lunch checked all those boxes & is a favorite no cook flavor filled recipe! Try out this easy salmon salad for fresh flavor, a nutritious dose of healthy omega 3's & enough protein to hold you for hours. Add on top of a big bed of greens or pair with your favorite side of veggies for a well balanced meal.Lemon-Dijon Salmon Salad: 1 Can Wild Alaskan Salmon Juice of 1/2 a lemon 1tbsp Dijon mustard 1tsp olive oil S&P to tasteAny favorite no cook meals?Ready to stay up to date with the helpful nutrition, fitness & lifestyle tips? Sign up for my newsletter to never miss out on the tops ways to find your healthy balance! Click the link below, sign up & show up strong every single day: Receive Healthy Tips, Tricks & Recipes!