Benefits of Sprouting Grains

Y’all know I’m the salad queen but occasionally hubby likes a good sandwich for lunch and the kiddos do too. But all breads are not created equal. Most breads on the market today have unhealthy dough conditioners, bad for you oils, genetically modified grains and harmful sweeteners.

 

No good.

 

But not to worry. Silver Hills’ organic sprouted breads have NONE of those harmful ingredients. Their breads have only good for you ingredients that you can actually identify and pronounce. 

 

I feel good knowing I’m feeding my children and husband food that support good health. And not only that, their new loaves are chock FULL of fiber, protein, iron, selenium, zinc and more, providing key minerals and vitamins that your body needs to run optimally. 

 

And let’s not forget that Silver Hills’ breads are made from sprouted grains. What’s so special about sprouting? I’m glad you asked. There are immense benefits to sprouting grains. Sprouting:

 

  • Unlocks more of the foods nutrients
  • Helps your body more easily and readily absorbs the nutrients
  • Make food more easily digestible 

 

Desiree Nielsen, Registered Dietitian shares “Sprouted grain breads are higher in filling plant-based protein and fiber than standard whole wheat breads. Sprouted grains, being intact whole grains, will have more nutrition: sprouted grain breads have on average 12 grams of plant-based protein per two slices, and a whopping 10 grams of fiber. Compare this to 7 grams of protein and 4 grams of fiber for an average supermarket whole wheat loaf.”

 

To learn more about the benefits of sprouted bread CLICK HERE. 

 

Now grab your Silver Hills Sprouted Bread and give my new sandwich a try.

 

Smoky Tempeh Sandwich

 

Steam tempeh for 10 minutes. In a separate pan, heat 1 tbsp grapeseed oil on medium. Fry tempeh until golden on both sides. Season tempeh with 1 tsp coconut aminos and ½ tsp maple syrup. Splash a little water in pan and let sizzle to carmelize. Grill your Silver Hills Wheat & Greet Sprouted Bread. Take one chipotle pepper in adobo and mix with 2 tbsp vegan mayo. Slather on the bread. Stack lettuce, tempeh, red onion and avocado. Enjoy!

 

 

 

“And you, take wheat and barley, beans and lentils, millet and emmer, and put them into a single vessel and make your bread from them. During the number of days that you lie on your side, 390 days, you shall eat it.” Ezekiel 4:9

 

As always, it is my prayer that you’ve been Inspired To Live Fully!

 

I received this product to review. Opinion expressed are here are my own.

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20 Powerful Bible Verses On Healing

Make no mistake about it, the Lord wants you well. Let these 20 powerful bible verses on healing stir your faith. But before we get to those, let us reflect on the earthly ministry of Jesus. One of the major hallmarks of Jesus’ earthly ministry was healing. Jesus himself tells us the reason He came: that we might have life more abundantly (John 10:10). We see Jesus perform all manner of healing: healing for the mind, healing for the body and healing for the spirit. 

 

And healing is not just something I’ve read about in my bible. I have experienced 1st hand the healing power of God. 

 

I have been healed of childhood wounds

I have been healed from emotional eating

I have been healing from an autoimmune disease

 

My faith has made me well!

 

Even science confirms the role that faith plays in healing. It has been demonstrated time and time again that spiritual practices such as prayer are associated with better health outcomes. From decreased rates of stroke to lower death rates due to cardiovascular disease and lowering depression, people of faith fare better in their health. 

 

I am touching and agreeing with you that you walk in complete healing and wholeness. We know that God‘s word does not return void. So activate your faith and declare these verses over your life. 

 

20 Powerful Bible Verses on Healing

 

 

And Jesus went throughout all the cities and villages, teaching in their synagogues and proclaiming the gospel of the kingdom and healing every disease and every affliction. Matthew 9:35

 

O Lord my God, I cried to you for help, and you have healed me. Psalm 30:2

 

But he was wounded for our transgressions; he was crushed for our iniquities; upon him was the chastisement that brought us peace, and with his stripes we are healed. Isaiah 53:5

 

Behold, I will bring to it health and healing, and I will heal them and reveal to them abundance of prosperity and security. Jeremiah 33:6

 

Saying, “If you will diligently listen to the voice of the Lord your God, and do that which is right in his eyes, and give ear to his commandments and keep all his statutes, I will put none of the diseases on you that I put on the Egyptians, for I am the Lord, your healer.” Exodus 15:26

He heals the brokenhearted and binds up their wounds. Psalm 147:3

 

Then Jesus said to him, “Rise and go; your faith has made you well!” Luke 17:19

 

Bless the Lord, O my soul, and forget not all his benefits, who forgives all your iniquity, who heals all your diseases, who redeems your life from the pit, who crowns you with steadfast love and mercy. Psalm 103:2-4

 

Lord, your discipline is good, for it leads to life and health. You restore my health and allow me to live! Isaiah 38:16

 

For I will restore health to you, and your wounds I will heal, declares the Lord, because they have called you an outcast: ‘It is Zion, for whom no one cares!’ Jeremiah 30:17

 

Is anyone among you sick? Let him call for the elders of the church, and let them pray over him, anointing him with oil in the name of the Lord. James 5:14

 

I have seen his ways, but I will heal him; I will lead him and restore comfort to him and his mourners, creating the fruit of the lips. Peace, peace, to the far and to the near,” says the Lord, “and I will heal him. Isaiah 57:18-19

 

He sent out his word and healed them, and delivered them from their destruction. Psalm 107:20

 

The Lord sustains him on his sickbed; in his illness you restore him to full health. Psalm 41:3

 

Trust in the Lord with all your heart, and do not lean on your own understanding. In all your ways acknowledge him, and he will make straight your paths. Be not wise in your own eyes; fear the Lord, and turn away from evil. It will be healing to your flesh and refreshment to your bones. Proverbs 3:5-8

 

Therefore, confess your sins to one another and pray for one another, that you may be healed. The prayer of a righteous person has great power as it is working. James 5:16

 

A joyful heart is good medicine, but a crushed spirit dries up the bones. Proverbs 17:22

 

Beloved, I pray that all may go well with you and that you may be in good health, as it goes well with your soul. 3 John 1:2

 

My son, be attentive to my words; incline your ear to my sayings. Let them not escape from your sight; keep them within your heart. For they are life to those who find them, and healing to all their flesh. Proverbs 4:20-22

 

Heal me, O Lord, and I shall be healed; save me, and I shall be saved, for you are my praise. Jeremiah 17:14

 

 

Now be sure to partner with these verses through your daily actions. Make a point to get sunshine, fresh air, to pray, and to eat foods that nourish. Any wellness plan must be a holistic one nurturing the mind, body and spirit and give thanks to Jehovah Rophe, God our Healer.

 

As always, it is my prayer that you’ve been Inspired to Live Fully!

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One Simple Way to Get Healthy

For the fourth straight year in a row, U.S. life expectancy has yet again declined.

How is it that the one of the wealthiest nations on the planet has the poorest health?

How is it in a world with access to money, food, and medical care that poor health is on the rise and life expectancy is on the decline?

Despite our nation having the highest per capita spending on healthcare, Americans are more likely to die from poor health by age 65 than their counterparts in other countries.

 

This news grieves me and I can only imagine it grieves God. It does not have to be this way. Sickness and disease do not have to be our portion. Here’s what Jesus has to say:

 

The thief comes only to steal and kill and destroy; I have come that they may have life, and have it to the full. John 10:10

 

It is God’s desire that we walk in wholeness. He said He would not put disease on us (Exodus 15:26). But let me say this. From the Word of God we see repeatedly that His promises have conditions. His promises require our obedience. In Exodus 15:26 He said He would not put the disease on you IF:

 

  • You heed His voice
  • Do what is right in His sight
  • Give ear to His commandments
  • Keep His statutes

 

So the first step, and one simple way to get healthy is to OBEY God. That’s it. It’s just that simple really. It all begins and end with obedience.

 

Obedience to God will show you what’s going on with your health and why. Obedience to God will empower you to make the right lifestyle choices for health. Obedience to God will activate the Holy Spirit’s power to work in you to will and to do for God’s pleasure as opposed to your flesh (Philippians 2:13). Obedience to God will enable you to walk away from those things that detract from your health.

 

Now I’m not saying that process is easy but I am telling you what I know. And I KNOW that obedience is one simple way to get healthy. How do I know? I’ve been walking the journey myself for over 15 years. Daily I present myself a living sacrifice. Daily I take up my cross and follow Him. Daily I recognize that body body is the temple of the Holy Spirit. And daily He compels me to obey Him.

 

Heart disease, obesity, diabetes, and high blood pressure in almost all cases can be eradicated with lifestyle changes. But it’s up to you to decide. It’s up to you to declare that you shall LIVE and not die then it’s up to you to follow through on that declaration with actions that support LIFE. We support life when we:

 

  • Eat the good of the earth, Genesis 1:29 foods
  • Eliminate processed foods
  • Cut the sodas, cookies, cakes and other sugar
  • Avoid the fatty fried foods
  • Get sunshine, clear air and exercise
  • Pray and meditate

 

In this manner you choose blessing not cursing so that you and your descendants may live (Deuteronomy 30:19).

 

I’ve made CHOOSING LIFE accessible to you by pulling together 30 of my favorite salad recipes. These salads and homemade dressings support your body’s ability to ward off sickness and disease while enabling you to be healthy, strong and vigorous. CLICK HERE for my book 30 Days 30 Ways to Salad Heaven.

 

PRAY WITH ME……

 

Elohim, Mighty God you are my Creator. Thank you for forming me fearfully and wonderfully in your image. I thank you for your Spirit which dwells within me and empowers me to do your will. Lord I present my body a living sacrifice holy and acceptable to you. I thank you Lord for sending your son Jesus through whom I have life and have it to the full. Lord I repent for the times I’ve dishonored you by abusing my body with lack of nourishment, lack of rest and lack of exercise. You said you would not put disease on me if I listen to your voice, do what is right and obey you. Lord I commit to listening to you and obeying you. It is because of your mercies that I am not consumed. Thank you for your abounding grace. In Jesus’ name I pray. Amen.

 

As always, it is my prayer that you’ve been Inspired to Live Fully!

 

 

 

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How To Avoid Getting Sick

In the name of Valentine’s Day we do it

In the name of Super Bowl Sunday we do it

In the name of Easter we do it

In the name of family traditions we do it

We eat ourselves sick.

 

Clever marketing and the manipulation of our taste buds have us coming back to the junk that makes us sick time and time again. The more we consume detrimental foods, the more prone we are to catching disease and the more sick we become.

 

So how do we avoid getting sick? We must stay away from foods that degenerate our health.

 

How can you have an immune system that’s healthy enough to fight off disease when all you’ve fed your body is trash masquerading as food? Surely Doritos, Poptarts, Cereal, and BBQ chicken and macaroni and cheese are not the building blocks for making your immune system strong and healthy?

 

I know, I know, it tastes good. So what? Is it good for you? Is it promoting strength, health, energy and vitality? Or is it breeding obesity, high blood pressure, diabetes, and heart disease?

 

Recently, my husband and I stopped in the store to pick up one thing. As soon as we hit the door we were bombarded by garbage. 

 

12 foot long display of Valentine candy. Just steps away from that a towering Super Bowl display laden with chips, dips and soda. Then we proceeded to walk past an end cap that was also full of sugar. I said to my husband, “I bet each end cap is full of sugar”. So I went to verify my hypothesis and indeed it proved true. 

 

And this is why heart disease is the #1 killer on the planet.

 

And this is why diabetes, high blood pressure and obesity run rampant in my community. 

 

GOD BUT!

 

He has an answer.

 

He said the leaves on the trees are for the healing of the nations (Revelation 22:2). 

 

“But blessed are your eyes for they see and your ears for they hear” Matthew 13:16

 

You can avoid getting sick when you have eyes to see. The next time you go grocery shopping search out LIVING FOODS. Let the scales fall from your eyes so that you can SEE all the cookies, cakes, chips, sodas, candy, packaged foods for what they really are, HEART DISEASE IN DISGUISE. Don’t be fooled by the costume of packaging. 

SEE

 

 

Eat LIVING food like this. This is similar to what my lunch looks like daily. You can find this recipe and more HERE

 

Hear what I am saying and receive the truth in love.

 

When you have seen and have heard, you KNOW the truth and the truth makes you free. 

 

 

You can be free from sickness

You can be free from disease

 

 

And when you are set free you can choose to WALK in freedom.

 

February is American Heart Month. Love yourself and love your heart by avoiding those things which are making you prone to get sick. Say NO to heart disease by not purchasing the trash and by eating more fresh vegetables, fruits, seeds, beans, legumes and moderate whole grains. Say YES to your heart health by going for a walk. 

 

Declare that you shall be in good health and prosper even as your soul prospers (3 John 1:2).

 

Thank God that you CAN do all things because He gives you strength (Philippians 4:13).  

 

You are worth it and sickness does not have to be your portion!

 

As always it is my prayer that you’ve been Inspired To Live Fully!

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3 Practical Ways to Care for Your Body Today

During this quarantine it seems like folks have fallen into two camps:

 

Those on their way to quaranTINY

Those on their way to quaranTHICK

 

Now I’m not sure which of these camps you’ve aligned with. If pursuing quaranTINY, congrats and I pray your decision is rooted in obedience to God and seeking to honor Him in your temple. If you’ve fallen in with the quaranTHICK, let me say that I recognize your need for comfort, solace and and perhaps just something to do to stave off boredom. For where ever you find yourself in this season, I want to encourage you to love yourself enough to honor your temple.

 

After all, the bible is very clear that your body is not even your own.

 

Or do you not know that your body is a temple of the Holy Spirit within you, whom you have from God? You are not your own, for you were bought with a price. So glorify God in your body. 1 Corinthians 6:19-20

 

So whether you are slimming or snacking, exercising or over-eating, here are 3 Practical Ways to Care for Your Body.

 

NOURISHMENT

Your body is a finely crafted, multi-million dollar machine. If you own a luxury vehicle you don’t fill it with 87 and expect it to run at peak performance. The same can be said for your body. Your body is a prized possession. It is a multi-million dollar, top of the line, custom model. So you cannot fill your body with junk masquerading as food and expect it to operate optimally leaving you feeling energized, healthy and strong. If you fill it with junk though you CAN expect to feel sluggish, inflamed, exhausted and frustrated.

 

That’s why adequate nourishment is critical. And you don’t have to be a nutritionist, a dietician or even a health nut to know exactly what to eat. Let’s make this super simple. Eat more fruits and vegetables. Start there. Eat them close to their original state i.e. peel the orange as opposed to mandarin oranges in the little fruit cup or eat the veggies roasted or steamed as opposed to slathered in a sugary, cloying sauce. What you eat truly does result in what your body becomes. It’s a simple principle of input & output. Put LIVING foods in = Feeling ALIVE.

 

It brings to mind a PSA I heard as a kid (I’m going to date myself here but that’s ok). I can literally remember EVERY word. To this day I can hear Time for Timer saying, “You are what you eat from your head down to your feet….All these motors in your body need a lot of fuel to go on. Like carbohydrates, fats and proteins, vitamins and so on.” And while it was a cheesy PSA, it was and still is true. You really are what you eat. So be mindful of what you’re choosing to fuel your body with and I implore you to choose well. And because I’m committed to helping you choose well, I have recipes on my website. You can also get 30 salad & homemade dressing recipes in my book 30 Days 30 Ways to Salad Heaven

 

REST

Rest is a bit counter culture. We’ve all seen the journals, mugs and T-Shirts that say “Hustle Hard” “Grind Hard”. Well there is a time for work, but there is also time for play and for rest. In fact, Psalm 23 opens with David telling us he lacks NOTHING. Then David proceeds to give the prescription. Why does he lack nothing? Because the Lord made him to lie down in green pastures. Are you accepting or rejecting the Lord’s instruction to come aside and lay down for a while? David goes on to say that the Lord led him beside still waters and God refreshed his soul.

 

Will you allow yourself to be refreshed? Don’t make me get tough on you. For those of you who are obedient and accept the Lord’s invitation, enter into His rest. For you who are a tad bit hardheaded, overzealous, have issues trusting God, or just feeling like you gotta do EVERYTHING, let me say this, “Go Setdown Somewhere!” Give yourself permission to rest that you may lack nothing.

 

EXERCISE

Let me tell you, exercise is not necessarily my favorite past time. I do like the camaraderie of exercising in a group and I do like dance classes but I almost never get to do those forms of exercise. Even before Corona, my workouts were all at home. And it takes discipline and diligence to stay committed to honoring the body through working out. But exercise is key. Not only does it help you sleep better and feel stronger, it relieves stress, it strengthens your heart, it improves and supports bodily systems like your lymphatic systems and your circulatory system and that’s just to name a few.

 

Your exercise routine doesn’t have to require special classes or equipment. Just walk if you can. Move your body. Stretch from head to toe. Run with your children. Workout with your spouse. If you need support, find an online class. I’ve seen many many fitness instructors offering free or nearly free classes. Remember, the body is the temple of the Holy Spirit. And just as you are diligent in strengthening your inner man, it would serve you well to strengthen the physical body. From the dawn of creation man has been walking, working, and moving this body. Let us not give way to a sedentary lifestyle. Your work may have to strapped to your chair and computer so it’s critical that you are purposeful in ensuring you move.

 

My friend, you get that one body, so I encourage you to care for it while you have the chance. Here’s your 3 steps formula: Nourishment, rest and exercise. Now go be great!

 

As always, it is my prayer that you’ve been Inspired To Live Fully!

 

 

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Coconut Chickpea Curry

Ever since I was a teen, Indian food has been my favorite cuisine. It didn’t hurt that my Dad’s friend owned an Indian restaurant. We always started our meals with crispy pappad, then on to a dish with a luscious creamy base like Aloo Matar, then I’d finish off with a Mango Lassi or Galub Jamun. Reflecting back on those days fills me with such joy.

 

So today it stands that I cook Indian food about twice a week. This recipe is especially good for a time like this when our access to groceries can be quite limited. This recipe uses mostly pantry staples yet is deeply nourishing. The spices make the dish fragrant and the coconut milk makes it luscious and creamy. This is sure to be a family crowd pleaser. 

 

COCONUT CHICKPEA CURRY

 

2 tbsp coconut oil

¼ tsp turmeric

2 tsp coriander

2 tsp cumin 

1 tsp salt

1 medium onion diced

3 cloves fresh garlic minced

1 in piece ginger peeled and grated

1 14 oz can diced tomatoes

1 cup water

2 14 oz cans of chickpeas drained

1 handful fresh spinach

1 14 oz can coconut milk

1 tbsp cilantro

 

Blend together tomato, garlic and ginger. Heat pot on medium and add the coconut oil. Saute onion 5 minutes until translucent. Add spices and cook for 1 minute. Add the tomato mixture and cook for 5 minutes. Shake the coconut milk well then add to the pot and stir. Add 1 cup of water, the chickpeas and salt and simmer on medium for 7 minutes. Turn the pot off and stir in the spinach. (you can adjust the thickness here by adding a little more water if you like).

 

Serve this curry (topping with the cilantro) with brown basmati rice and freshly made naan. I love this naan recipe here.

 

*alternatively you can use 1 tbsp curry powder in place of the turmeric, coriander & cumin

 

Be sure to tag me on FB or IG when you make this recipe. Happy Cooking!

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10 Tips To Lose Weight, Feel Great & Level Up In Your Health

I eat clean.

 

I coach people on how to eat clean.

 

Guess What?! Even I got to the place where I need to LEVEL UP my health.

 

Has God been whispering anything to you about your diet?

 

Has He been gently urging you to Level Up in your health?

 

For over a year God has been calling me. He’s been calling me to go higher in Him and that called for a change in my diet. And I clearly heard the call, but I just didn’t want to do it. And truth be told, I really needed the level up in more ways than one. I was hormonal, cranky, gaining weight and my joints were aching. And I KNEW these symptoms would benefit from the leveling up but I just.didn’t.wanna.do.it!

 

“God why? What more do I have to give? I’ve given you all of me. I’ve already surrendered my diet. I already eat clean. I already sacrifice. Really?! What more do you want?”

This was my reply to His beckoning.

 

Have you ever done this? Perhaps you’re like me. You pray and ask God for a thing. Perhaps you’ve asked him to create in you a clean heart. Maybe you’ve asked Him to bless you, to prosper you, to strengthen you, to change you. And when He sets about doing the very thing YOU’VE asked for, you reject it. Sound familiar?

 

But let me tell you this, your blessings are attached to your obedience. So don’t be hardheaded like me. Heed His voice. You want the results right? Are you looking to lose weight? Are you looking to feel great? Are you looking to reduce inflammation? Are you looking for better sleep and more energy? Are you looking to draw nearer to God?

 

If so, implement these 10 Tips To Lose Weight, Feel Great & Level Up In Your Health

 

1. Apologize To Yourself

Apologize to yourself for the ways you’ve handled or mishandled your body. Forgive yourself for the times you’ve dishonored your temple and commit to showing yourself how much you love YOU by purposefully nourishing your body.

2. Ask & You Shall Receive

Ask God to give you the desire, obedience, and diligence to level up in your health. He said ask and you shall receive so ask Him. Ask Him to change your mindset. Ask Him to give you the desire to crave foods which honor the body. Ask Him for the will to reject trash masquerading as food.

3. Choose Well

All day we are presented with choices. Be sure to choose well! I want you to write out Deuteronomy 30:19. Place it somewhere you can see it. Memorize it. Then walk in the power of the Holy Spirit so you can choose well.

4. Remove The Offenders

What things are you consuming that detract from optimal health? Remove the offenders. Don’t know what those are? Here’s a good place to start. Remove these highly acidic foods: coffee, soda, sugar, bread, chips, pastries, pasta, and soy. The consumption of acidic foods is a breeding ground for sickness and disease.

5. Fuel

Now that you’ve removed some detractors, fuel your body by consuming high alkaline foods. In my next post, I’ll share more details on alkaline eating but suffice it to say, foods that are high in alkaline support the body’s natural ability to heal itself. Some high alkaline foods are: melons, squashes, quinoa, chickpeas, walnuts, onions, cucumbers, lettuces, mushrooms, and berries.

6. Supplement

To aid your body’s natural healing processes, add herbal supplements. Just as you would research and plan for a vacation, do some research on which herbs would help the ailments you may be experiencing. A few herbs I use: verbena, valerian, burdock root, sarsparilla, elderberry, and dandelion.

7. Rest

I cannot say enough about this one. For all the good we do to eat right, the body must also have rest. And by REST I’m talking more than Netflix and Chill, I’m talking more than a trip to the nail salon or a few extra hours of sleep. When I’m talking rest, I’m talking about cessation from mental, physical and emotional activity so that your mind, body, and spirit are RESTORED.

8. Exercise

It is important to move your body. You don’t have to go all Parkour, Crossfit crazy with it but do move. A prayer walk, a gentle yoga flow or rebounding on a mini trampoline will serve well in getting your limbs moving, your heart pumping and your bodily systems flowing.

9. Do Your Best

Be gentle with yourself because this is a process. There will be old patterns of behavior that will have to be broken. There will be shifts in the heart and in the mind and some of the old belief systems were forged over years so they will not be uprooted overnight. If you struggle, keep pressing. If you fall, get back up. If you slip, grab onto something and steady yourself. Surround yourself with people who are moving in the direction you want to go. Find one person that you can learn from whose approach, style and ideas inspire you to ACT.

10. Pray

Prayer is your lifeline for all of the above. In your prayer time, you will commune with the Father. You will hear His heart. You will cry out to Him. He will answer you, reassure you and strengthen you. You will make your request known. You will intercede for others. Yes, you will pray and He will hear. And because He hears, He will answer.

 

And let me tell you, I did it so I know this works. In the first week, my mood was better and I was sleeping better. After the second week, the fat around my mid-section began to shrink. By the fourth week, my joint pain had significantly decreased. I’ve been without popcorn, coffee and chips. I’ve been without ice cream, rice and pasta. And frankly, outside of the coffee, I haven’t missed the rest (ohhhhh coffeeeeee :/)

 

[bctt tweet=”Are you willing to let go so that your hands and heart are free to receive? ” username=”inspiredfully”]

 

Come on then, let’s LEVEL UP!

 

As always, it’s my prayer that you’ve been Inspired To Live Fully!

 

 

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How To Build A Better Salad

Iceberg. Romaine. Tomato. Cheese. Croutons. Ranch.

 

BORING!

 

Why settle for the old standard salad bar salad when you can craft a masterpiece that will be tantalizing to the eyes and the taste buds? Not to mention, you want a salad that adds to not detracts from your health and a salad that’s loaded down with cheese, creamy dressing, and croutons….well.

 

I have a salad nearly every day for lunch. [bctt tweet=”Here’s the formula for how to build a better salad.” username=”inspiredfully”]

 

GREENS

Spinach

Choose greens that are nutrient dense. Some good options are:

~Kale

~Spinach

~Arugula

~Cabbage

~Swiss Chard

~Red Leaf Lettuce

~Brussels Sprouts

 

SALAD: Red Cabbage Salad With Spicy Peanut Dressing

red cabbage salad

SALAD: Farro Salad

IMG_6702

VEGGIES

I love the addition of hot roasted vegetables on my salad. The heat from the veggies slightly wilts the greens and takes of the cold edge making the salad the perfect temperature. Mmm, just typing about it has me eagerly looking forward to lunch. A few of my favorite veggies to add to a salad are:

~Colorful Peppers

~Cherry Tomatoes

~Carrots

~Green Beans

~Roasted Sweet Potato

~Roasted Butternut Squash

~Avocado

~Fresh Herbs

 

PROTEIN

If you want to lose/maintain weight, build muscle and reduce body fat, you should eat protein with every meal. By evenly rationing protein throughout your day as opposed to a huge portion at dinner, your muscles receive a constant supply of amino acid, which supports building muscle and boosting metabolism.

~Lean meat of choice

~Beans

~Nuts

~Quinoa

~Tofu

~Tempeh

kale salad chickpeas

ADD INS

Boost the taste and nutritional value of your salad by adding these extras.

~Nuts

~Seeds (sunflower, pumpkin, hemp, flax)

~Grains

~Wild Rice

~Scallions

~Goat Cheese, Feta

~Fruit (fresh or dried. I love the contrast of sweet and savory in a salad)

colorful salad

DRESSINGS

Many store bought dressings are not good for you. They can contain hydrogenated soybean oil, high fructose corn syrup and in general too much fat and sugar. You’d fare better making your own dressing and chances are you may already have ingredients at home to make the dressings. Whizzing these dressings in the blender gives them a nice creamy consistency without all the saturated fat and cholesterol normally found in many store bought dressings.

 

Balsamic Vinaigrette

My standard go to dressing. It’s made most excellent by the addition of my all time favorite spice, Hope by Virtuous Living. Click here to order your Hope today.

½ cup high quality Extra Virgin Olive Oil (EVOO)

¼ cup balsamic vinaigrette

1 tbsp Hope

2 tsp maple syrup

1 clove garlic minced

salt & pepper to taste

 

Tahini Dressing

Tahini is a staple in my kitchen. From dressings to hummus to soups, I have many uses for it.

½ cup water

2 tbsp tahini

a squeeze of lemon juice

salt & pepper to taste

 

Braggs Dressing

2 tbsp EVOO

1 tsp Braggs liquid aminos

 

Spicy Peanut Dressing

Click Here

 

Consistently BUILD A BETTER SALAD with the printable. Click to download now!

 

I’d love to see what you’ve made. Take a pic of your salad and tag me.

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red lettuce salad nut meat

Quinoa salad

pear salad

 

As always, it is my prayer that you’ve been Inspired To Live Fully!

 

 

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Taste the Grainbow

With the wide world of grains we have access to, why have we by and large limited ourselves to rice? I invite you to join me as we experience the wonder world of grains. [bctt tweet=”Rice is so yesterday, try a new grain today.”]

 

Grains have been the central element, the star of the plate, for many cultures for innumerous years. From rice to quinoa, China to Peru, grains have nourished and sustained peoples all over the planet. If some of these are unfamiliar to you, I challenge you to try a new one this week. Many of these grains can be purchase at a health food store, food co-op, or even your commercial local grocery (though there may be a substantial markup in price). If you have access to a local food co-op, you’ll find these in the bulk bin section. If you’re nervous about trying something new, just purchase a small scoop and it will literally cost you about $2.00 or less. So let’s dive in to our wonderful world of grains.

 

Amaranth

At least 8,000 years ago, the Aztecs in Peru cultivated this tiny grain. Well, it’s actually not even a grain but a seed. It falls into the grain category because it is so nutritionally dense. It is a complete protein as it contains all the essential amino acids, giving it a higher protein content than most other grains, It’s a key source of vitamins and minerals and especially high in iron. Its even gluten free! You can enjoy it sweet or savory. Kick start your day by trying my breakfast preparation.

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Apples and Amaranth

 

Buckwheat

Here we find another seed commonly referred to as a grain. Studies conducted in population that consume a good deal of buckwheat have LOWER incidences of high cholesterol and high blood pressure. Buckwheat is a powerful antioxidant; it’s high in magnesium, manganese and copper in addition to being gluten free. I usually eat mine raw as in my recipe here.

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Raw Granola

 

Bulgur

This is a whole grain true to its name. We read time and again to eat WHOLE grains; well this one here is 100% whole wheat. A great source of soluble fiber, manganese and Vitamin B-6, this grain is a staple in Middle Eastern cuisine. Tabbouleh anyone?

bulgur

 

Farro

I love the chewy nuttiness of this grain. While it’s recently been making it way to chic menus lately, this grain has been eaten around the globe for thousands of years. High in iron and fiber, it makes a great replacement for rice. It can be used in dishes from soups to chilled salad. Here’s my favorite way to enjoy farro.

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Farro Salad

 

Millet

If you’ve ever seen “bird seed” you’ve seen millet but this is not just for the birds. While it’s really a seed, again this one falls into the grain category. Used for thousands of years, its even cited in the bible as an ingredient in bread. Good for your heart and insulin levels, try my modern take on a vegetarian classic.

millet

Lentil Loaf

 

Quinoa

 In the last few years, quinoa has almost become a familiar household item. In my home it makes frequent appearances. From salad to soup, I cook up a big batch, then portion out and freeze for later use. Prepared sweet for breakfast or savory as a dinner side, we love it all the same. High in protein, iron, vitamins and minerals this one really lives up to its SUPERFOOD name.

quinoa

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Cornmeal Crusted Tempeh, Sesame Snow Peas & Quinoa w/ orange sauce

 

As always, it is my prayer that you’ve been Inspired To Live Fully!

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Aloo Matar: My Childhood Fav

I love my Dad for many reasons. He is wise beyond his years, insightful, resourceful and smart. He’s deeply spiritual, good humored and youthful. One of the things I appreciate most about him is exposing me to many things at a young age. As a pre-teen I was reading the autobiographies of Angela Davis and Malcolm X, in my teens The Isis Paper and Aristotle. From my youth, he took me many places he went: adult business meetings, concerts, to the harbor to skip rocks. These were especially treasured moments because in my early youth, we didn’t live together so I eagerly anticipated him coming to pick me up and take me away for an exciting adventure beyond my housing project.

But some of my most vivid memories are of us dining at Indian Restaurants.

To this date, Indian food remains my favorite. Out of my love for Indian food, I’ve read COUNTLESS Indian cookbooks and even declare I have an Indian Aunty that taught me to cook breads (though we’ve never met. I highly recommend you visit my Aunty Manjula by CLICKING HERE).

This is the first Indian dish I taught myself to make. It is the second meal (after spaghetti) that I taught my daughter to make when she was nine years old.

Aloo means potato and matar peas. [bctt tweet=”This is a kid fav because it is creamy, mild and a little sweet. Aloo Matar”]

Based on regional differences, some make the gravy by blending the tomatoes; some add different creams such as yogurt, ground cashews or coconut milk. So here’s my take on Aloo Matar. This dish also won me a special place in my husband’s heart. It was one of the first meals I cooked for him and to date is his second favorite meal of all time. At the time he was a serious meat eater but with this good home cooking, he soon became a vegetarian.

Aloo Matar

16 oz green peas

12 oz potatoes bar boiled & diced (about 3 medium potatoes)

8 oz tomatoes diced

1 large onion diced

2 cloves garlic minced

1 tbsp grated ginger

8 oz coconut milk

½ cup water

3 tbsp olive oil

2 tsp cumin

1 tsp turmeric

2 tsp coriander

½ tsp chili powder

Salt & pepper to taste

Aloo Matar 4

Heat the oil over medium heat. Add the onion and cook for 3 minutes. Add the garlic and ginger cook additional 2 minutes. Add spices and cook 1 minute. Add tomato and cook 2 minutes. Add potatoes, coconut milk and water. Cook about 5 minutes or until potatoes are tender. Lastly add green peas. Cook just a few minutes more. You want peas bright green and just tender so be careful not to overcook. The heat from the pot is really enough to cook the peas. Serve with basmati rice or naan or paratha.

*let me add I’m usually a little heavy handed with my spices so I use more. Start with these measurements then adjust to your liking adding more if you desire. Not too much tumeric though.

Aloo Matar 5

Enjoy!

Aloo Matar 2

As always, it is my prayer that you’ve been Inspired To Live Fully!
Happy to connect and share with friends at Plant-Based Potluck

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