Blogger Haste…Integrity Alert!

Blogger Haste…Integrity Alert!

Last night I slapped up a blog that was someone else’s recipe with a few helpful, healthy recommendations. In my eagerness to be more consistent with posting, I truly feel last nights post lacked integrity. What I really wanted to tell my friends and family was why you want to make a wheatberry salad in place of a pasta salad.

I went into my pantry and got out a bag of wheatberries and got out a box of pasta and thought to myself, yes!  This is what I want to do.  I want to compare the nutritional facts for everyone!  Well, then my heart sunk.  How confusing!  The nutritional facts are almost the same.  I looked again.  There it was, the fiber factor.  Wheatberries have 6 grams of fiber per serving. Pasta has only 2 grams of fiber per serving.

Fiber makes complex carbohydrates run through the body slower and therefore the energy is used more efficiently. For me finding whole grains has been a game changer.  I am the person that eats a bowl of pasta, gets a quick energy spurt and then has to take a nap.  I look at a pancake and I am sleeping within minutes and need to eat another meal as soon as I wake up.  My body is so inefficient with refined carbohydrates it is pathetic!  

Walter Willet, M.D. states in his coauthored book, Eat Drink, and Weigh Less, "On the other hand, when you eat more slowly digested carbohydrates, including whole grain foods, legumes, and vegetables, these dangerous peaks and troughs are smoothed out.  Blood sugar and insulin levels rise more slowly and peak at lower levels, and you are less likely to get hungry again as quickly."

The past few weeks I have been experimenting with whole grains more so than ever.  I have been watching and listening to my body and it’s amazing how good you can feel when you are eating the right foods.  Look for high fiber, whole grain items when choosing a carbohydrate for your meals or snacks.  Opt for brown rice over white when you can and experiment with whole grains.  

Once again, with integrity, I present to you a delicious whole grain recipe!

Ina Garten’s Wheatberry Salad –

Ina Garten – Barefoot Contessa Family Style – Easy Ideas and recipes that make everyone feel like family

1 cup hard winter wheatberries

Kosher salt

1 cup finely diced red onion (1 onion)

6 tablespoons good olive oil, divided

2 tablespoons balsamic vinegar

3 scallions, minced, white and green parts

1/2 red bell pepper, small-diced

1 carrot, small-diced

½ teaspoon freshly ground black pepper

Place the wheatberries and 3 cups of boiling salted water in a saucepan and cook, uncovered, over low heat for approximately 45 minutes, or until they are soft. Drain.

(Note from Kim, if you are buying wheatberries from the bulk bin I recommend giving grains a quick cold rinse and then soaking the wheatberries for 1-8 hours, to eliminate phytic acid and to make the grains more digestible.  Drain the grains, discard the soaking water and then proceed with the cooking directions above.  If buying presoaked just following cooking instructions on the back of the package)

Sauté the red onion in 2 tablespoons of olive oil over medium-low heat until translucent, approximately 5 minutes.  Turn off the heat and add the remaining 4 tablespoons (1/4 cup) of olive oil and the 2 tablespoons of balsamic vinegar.

In a large bowl, combine the warm wheatberries, sautéed onions, scallions, red bell pepper, carrot, ½ teaspoon salt, and the pepper.  Allow the salad to sit for at least 30 minutes for the wheat berries to absorb the sauce. Season to taste and serve at room temperature.

Kim’s Recommendation

Make this recipe even healthier!  Use the whole pepper, 2 carrots and add 2 cups of finely chopped kale.  If you decide to add more vegetables add 1 more tablespoons of vinegar or add to your liking.

Love deeply and eat mindfully,

Kim Gilroy

A Salad Suggestion for a Summer Sunday!

A Salad Suggestion for a Summer Sunday!

I have been obsessed with cookbooks the past few weeks.  And I want all my friends and family to reap the benefits of my labor and trial and error!  Today’s recipe comes from Ina Garten – Barefoot Contessa Family Style – Easy ideas and recipes that make everyone feel like family.

I am a big fan of combining two sides into one.  For example, I often combine my carbohydrates with my vegetables. If you are planning a casual night and you don’t want to go crazy cooking 3 different sides or you want to have a pre-made salad on hand for the week, this is a recipe you need to try! 

Make sure you read my notes at the bottom on how to make this salad even healthierJ

Ina Garten’s Wheatberry Salad –

Ina Garten – Barefoot Contessa Family Style – Easy Ideas and recipes that make everyone feel like family

1 cup hard winter wheatberries

Kosher salt

1 cup finely diced red onion (1 onion)

6 tablespoons good olive oil, divided

2 tablespoons balsamic vinegar

3 scallions, minced, white and green parts

1/2 red bell pepper, small-diced

1 carrot, small-diced

½ teaspoon freshly ground black pepper

Place the wheatberries and 3 cups of boiling salted water in a saucepan and cook, uncovered, over low heat for approximately 45 minutes, or until they are soft. Drain.

(Note from Kim, if you are buying wheatberries from the bulk bin I recommend giving grains a quick cold rinse and then soaking the wheatberries for 1-8 hours, to eliminate phytic acid and to make the grains more digestible.  Drain the grains, discard the soaking water and then proceed with the cooking directions above.  If buying presoaked just following cooking instructions on the back of the package)

Sauté the red onion in 2 tablespoons of olive oil over medium-low heat until translucent, approximately 5 minutes.  Turn off the heat and add the remaining 4 tablespoons (1/4 cup) of olive oil and the 2 tablespoons of balsamic vinegar.

In a large bowl, combine the warm wheatberries, sautéed onions, scallions, red bell pepper, carrot, ½ teaspoon salt, and the pepper.  Allow the salad to sit for at least 30 minutes for the wheatberries to absorb the sauce. Season to taste and serve at room temperature.

Kim’s Recommendation

Make this recipe even healthier!  Use the whole pepper, 2 carrots and add 2 cups of finely chopped kale.  If you decide to add more vegetables add 1 more tablespoon of vinegar or add to your liking.

Wheatberries can be found in the whole grain section of the food store, where you would find rice.

Love deeply and eat mindfully,

Kim Gilroy

A Few More Lunch Ideas!

Lunch

Chicken:

Buy a whole pre-made rotisserie chicken and use it for chicken sandwiches, chicken salad, or to slice on top of your salad.

·      Note: the serving size for meat should be the size and thickness of the palm of your hand.

Chicken Sandwich Number One

Ingredients: Chicken, 2 large basil leaves, serving size of cheese of your choice, 4 broccoli florets, tomatoes to your liking, pinch of salt and pepper, one tablespoon of olive oil, wrap or 2 slice of bread

1.)   Slice a serving size of chicken off the bone and cut into small bite size pieces

2.)   Rinse and chop basil

3.)   Cut cheese into small pieces

4.)   Cut tomatoes

5.)   Chop broccoli into pieces

6.)   Add all ingredients together in a bowl and mix

7.)   Add pinch of salt and pepper and tablespoon of olive oil and mix again

8.)   Put onto sandwich and enjoy

Chicken Sandwich Number Two

Ingredients: 1 Apple, 1 carrot, one tablespoon of mayonnaise or tablespoon of olive oil, pinch of pepper, wrap or 2 slices of bread

1.)   Slice a serving size of chicken off the bone and cut into small bite size pieces

2.)   Peel and cut apple into small pieces (use about half the apple)

3.)   Peel and cut carrot

4.)   Put all ingredients in a bowl add mayonnaise and pepper and mix together

5.)   Put onto sandwich and enjoy

Egg Salad

Ingredients:  1 hard-boiled egg, carrot, 4 broccoli florets, 1 tablespoon mayonnaise, pinch of pepper

1.)   Hard boil egg – place egg in a pot and when water comes to a boil leave the egg in for 10 minutes.  When finished boiling rinse with cold water and let it sit in cold water a few minutes before you peel (these are also great to make ahead of time to just leave in the refrigerator)

2.)   When egg is cooled off peel and cut into bite size pieces

3.)   Peel and cut carrot

4.)   Rinse and cut broccoli florets into small pieces

5.)   Put all ingredients in a bowl, add mayonnaise and pepper and mix

Kim’s Favorite Random Lunch

2 veggies of choice with hummus for dipping

2 fruits of choice

7-10 Walnuts

Serving size of whole grain crackers

Serving size of good quality cheddar cheese

Salad

When you make a salad please make sure you add the good fats and protein

Good Fats and Protein

·      Nuts

·      Avocado

·      Salmon

·      Beans

·      A dressing that is made from healthy oils (olive oil) or a yogurt based dressing (use a regular dressing not low fat)

Get creative and feed your soul!

Note:  All sandwiches and wraps should be made on Ezekiel / Food for Life bread or wraps.  This product can be found in the frozen food section of most grocery stores.

Stay tuned for more creative lunch ideas!

Love deeply and eat mindfuly,

Kim Gilroy

Armed and Ready

Armed and Ready!

I love the summer because I can eat meals outside.  Which means one less time I have to wash the table, chairs and floor!  The task of cleaning the kitchen is my “Ground Hogs Day.”  My sister-in-law refers to cooking and cleaning the kitchen as a full contact sport.  And I have to agree with her! 

I don’t have any secrets to make cooking and cleaning an easier part of your day.  All I can recommend is to be armed and ready:

1.) Buy fruits and vegetables that can be rinsed and cut up ahead of time and stored in containers.   

• Watermelon
• Cantaloupe
• Berries
• Grapes
• Carrots
• String beans
• Broccoli
• Cauliflower
• Celery
• Cucumbers
• Remember if you are feeding toddlers pieces must be cut up very small.  My daughters still have a hard time with raw veggies.  I do a quick boil to soften and then add some grated cheese and olive oil for flavor. 

When your fruits and vegetables are rinsed and cut it makes for easy snacking and cuts down on meal preparation time. 

*2.) Have a few pre-made sandwiches in the refrigerator.

• Peanut butter or almond butter sandwich.
• A summer favorite for my husband’s family is cream cheese and jelly sandwiches.
• Kim’s version - 1 serving size of organic firm tofu and two tablespoons of cream cheese mixed together (I like to use the food processor).  You can use an all-natural fruit spread or shred some carrots for a vegetable spread.  I like adding the tofu because it gives the sandwich triple the protein!

• A hummus sandwich with a serving of cheese on it or on the side.

Having pre-made sandwiches is great.  You can use them as a quick breakfast or throw them in your bag on your way to work.  They are great if you are on the go or looking to get out of the house for a picnic to take it slow:) 

3.)   Hard boil eggs and use them for a quick breakfast or to make egg salad sandwiches.

4.)   Buy a precooked rotisserie chicken or turkey breast and use slices of that for your sandwiches instead of cold cuts.  Also helpful to have when you need a quick dinner.

*All sandwiches should be made with Ezekiel – Food for Life Bread, which can be found in the frozen food section of most grocery stores.

So excited to be back in action!   Please share any of your armed and ready tips!

Love deeply and eat mindfully,

Kim Gilroy