Packing the Perfect Lunch

Since we’re still in back to school month, I haven’t missed the bus on blogging about packing lunches. Not that this only applies this month… Packing your lunch (and snacks, for that matter) is a great way to ensure a tasty, healthy meal that will keep you going strong until the dinner bell rings.

I’ve been packing my lunch for sometime now. Having food allergies can really limit my options when eating out and a lot of times there are either no options or very limited options for me to choose from during the work week. If that wouldn’t deter me, the fact that eating out is so dang expensive would! I didn’t realize how much money you save by packing your lunch until I started doing so. I think we get a warped sense of “expensive” when we’re constantly eating out. “Only $9 for lunch?! What a bargain!” PSHHH – I can pack my lunch for like a week with nine bucks!

The real trick to packing lunch is planning. Let’s be honest, you have like 100 pins saved with amazing, healthy lunches that you still haven’t made. It’s time to break that cycle. I promise that packing your lunch doesn’t have to be time consuming or hard. For me, it’s usually take some kind of salad and then something salty or sweet to finish my meal. While I often buy whole ingredients, you can definitely save some time and a few steps by buying precut or pre-portioned items.

Below are some building blocks for creating the perfect lunch bag. These are just some of my favorites. Use the grid to create a delicious salad, sandwich, or bento box style lunch.

Build a Better Lunch
Protein	Fruit	Vegetable	Complex Carbohydrate
Hard boiled eggs	Seasonal fruits	Bell Peppers	Popcorn
Cheese cubes	Apples	Carrots	Quinoa
Nuts or Seeds	Grapes	Spinach	Brown Rice
Hummus	Clementines	Zucchini	Butternut Squash
Peanut Butter	Pears	Summer Squash	Whole Grain Pasta
Chicken breast	Peach	Mushrooms	Spaghetti squash
Ground turkey	Plums	Celery	Pita bread
Beans or Lentils	Berries	Broccoli	Whole Grain bread

Ok, the lunch base has been covered but we all know that when 3 o’clock rolls around a lot of us are riffling through our desk drawers and purses hoping to find enough change to get something from the vending machine.

Since you’ve already jumped onto the planning ahead bus, why not throw a quick snack into your bag, too?

When it comes to snacks, I want something I can reach into my pantry for and throw in lunch bag as I jot out the door. When I know I’ll be having a late day or a long commute home, snacks are a MUST. Hangry is a real thing, my friends, and I do not handle it well. You all know my love of popcorn and while I love using my stove top popper, some days I just need something that’s already made and portioned for me. As with any product now, there are lots of pre packaged popcorns to choose from but SkinnyPop is one of my favs. It’s a great choice for those of use with food allergies, as its made in a facility that is completely nut, egg, and dairy free. With only 3 ingredients, all of which I can pronounce, and 150 calories for almost 4 cups of popcorn, Skinny Pop is at the top of my list for snacks. Check out their website to see all of their fabulous flavors.

If you’re looking to balance your snack and take it to the next level, pair this healthy whole grain with a some kind of protein or even better create your own trail mix with SkinnyPop, sunflower seeds, and banana chips!

Happy Packing!

Cheers,

Danielle

 

Wilted Greens Soup

Summer isn’t really hot soup season but it is cold soup season – gazpacho any one?

My intent was to make this soup tasty chilled or warm, but it was my first go at this style and I preferred it warm. Not such a bad thing, as it turns out, because while summer is certainly hot outside, it is all too often FREEZING inside thanks to the A/C.

Inspired by this recipe, I put my sad, somewhat soggy, Spring Mix to good use. Upon further inspection, I found several other veggies who had seen better days. Throwing caution to the wind, everything on it’s last leg was added to the soup.

Being dairy free has expanded my culinary skills and creativity. How to make a soup rich and creamy without cheese or milk? Cashews, of course. And in this case, cashews and a few Brazil nuts. Cashew cream (soaked then pureed cashews) are often used to replace cheese and cream in vegan recipes. I’ve used it in several dishes and love the rich, creamy nuttiness it adds. I’m beginning to experiment with other nuts to see how they compare.

An emulsion blender or high-speed blender is required for this recipe. I made the soup super creamy, but if you prefer more texture you can always blend half and leave the other portion unblended.

 

The type of greens and veggies you use will affect the color of your soup. My spring mix was full of dark greens and deep purples, that in combination with the other vegetables gave my soup a rather unappealing brownish color. However, once the cashew cream was added, it became a light mossy color. Perhaps not the prettiest, but it was flavorful and kept me from throwing away food. Win, win in my book.

{Wilted Greens Soup}

[Ingredients]

• ~2 cups wilted greens
• 2-3 carrots
• 1 summer squash
• 1 fire roasted red pepper or bell pepper
• 1/3 cup cashews + 2-3 Brazil nuts
• 2-3 stalks celery
• 2 cloves garlic
• 1/4 red onion
• 1 can chickpeas, undrained
• 1 carton vegetable stock
• 1 TBSP fresh basil
• Salt & pepper to taste
• ~1/2 TBSP herbes de provence
• 1-2 TBSP olive oil
• 2 TBSP tahini

[Directions]

1. Add cashews + brazil nuts to a deep bowl. Cover with water, soak for at least one hour.
2. Rinse and coarsely chop veggies.
3. Add olive oil to pan, heat over a medium flame then saute onion until tender and translucent.
4. Add summer squash, bell pepper, and carrots. Salt & pepper to taste. Cook for 5-10 minutes.
5. Add greens, chickpeas along with the fluid from the can, garlic, and stock.
6. Stir in basil and herbes de provence. Cover and allow to simmer for 30-45 minutes.
7. Once nuts have soaked for at least an hour, drain most of the water from the dish then add the nuts and remaining water along with the tahini to a food processor. Blend until smooth.
8. Using an emulsion blender or regular blender, blend soup until smooth. Add cashew cream and stir until well incorporated.

Note: my husband added a dash of Sriracha to his to give it some spice.

Cheers,

Danielle

Living Your Best Life

I sometimes forget that you all are out there reading what I put on my blog. I’m truly flattered when someone reaches out to comment, like, or present an opportunity to continue to spread the word about health, wellness, and nutrition. Last week Cotopaxi contacted me with an amazing opportunity to share the infographic at the bottom of this post about health and wellness.

This got me thinking about the little ways that make a healthy lifestyle enjoyable and sustainable in a culture that makes it very easy to live, well, lazily.

As I started to brain storm, I began to realize that these little habits make up a big part of my day and when I don’t do them, I can tell.

For example, getting up to exercise in the morning sets the mood for my day. When I don’t, I often feel sluggish and moody. I strive to exercise or be active daily but usually night workouts feel less like “me” time and more like a chore. When I know I can’t make a morning workout happen, I try to find a buddy for my evening exercise. This shifts it back into “me” time and ensures that I will (1) show up to the gym (2) stay for my full workout (3) push myself just as hard as I would have that morning.

Almost every day, I pack myself breakfast and lunch. I do my best to plan ahead the night before to have it packaged, ready to grab in the morning, throw in my cooler and head out the door. When I don’t make time to do this the night before, it seriously slows me down in the morning – often cutting into my morning workout time. By planning ahead to have it ready, my morning starts off feeling prepped and ready to take on the day. For me, knowing that I’ve invested time and energy into what I’m bringing to fuel my day also leaves me feeling empowered. Further, having my lunch (and breakfast) packed significantly reduces the temptation to eat out which saves me calories and money. Now there is a win-win!

There are days when the stress of work and life get to me. On those days, I try my best to do some quality “self” care. Cooking, baking, or taking a long walk outside are my top 3 cures. My husband has become very good at knowing when I just need some time alone in the kitchen. I put on a show, audiobook, or music and spend some time re-organizing my fridge and cupboards then creating a meal with the things that need to be used before they go bad or expire.

What’s more comforting than the delicious smell of cookies or cake? Even if the recipe isn’t gluten-free, there is something very calming about the specific steps of baking. I like to try challenging recipes that require a lot of attention on days when I really need to refocus my brain. By having to concentrate and put all my energy on creating whatever recipe I’m baking, I can stop worrying about the stress of my day.

I grew up just minutes from Lake Michigan and while I love where I live now, I will never love it as much as my hometown. Being able to walk to the beach after a long, hard day is the best cure. There is a saying, “The cure for anything is saltwater, sweat, tears, or the sea.” Even though Lake Michigan is fresh water, I can’t agree with quote more. Going for a walk or run on the beach or having a good cry plopped down in the sand leaves me feeling much better. There is something incredibly calming and grounding about the beach for me.

What are some ways you live a healthy lifestyle and how do they impact your daily routine?

Cheers,
Danielle

 

Summer Garden Salad

Basic doesn’t mean tasteless. Sometimes keeping things simple, combining a few fresh ingredients makes the best dishes.

This salad is perfect for backyard gardeners as all but one ingredient can be found in most gardens. A pluck, wash, chop and eat salad that can be thrown together in a few minutes, this may be a new favorite.

{Summer Garden Salad}

[Ingredients]

• 1 cucumber
• 3-4 Tomatoes
• Basil leaves, chopped
• 1 fire roasted yellow pepper (You can do this at home, just follow this recipe)
• 1 clove garlic

[Directions]

1. Slice cucumber and tomato; place in bowl.
2. Coarsely chop basil leaves. Finely dice garlic. Add to bowl.
3. Chop roasted yellow pepper. Add to bowl and mix well.
4. Chill for at least 30 minutes before serving for best flavor.

Cheers,

Danielle

Summer Party Survival

The season of cook-outs, picnics, and summer parties is upon us! And while these gatherings are sure to be filled with fun, they can also do a doozy on that “summer bod” you’ve been working for.

Fear not, with a little planning, you can have your cake and eat it, too. In this post, I’ll share some ways to avoid over indulging .

The first rule: Wait 30 minutes after eating before swimming. Just kidding, swim before, during, and after your meal if you wish. Swimming is a great total body workout and it’s easy on your joints. 🙂

We’ve heard it all before but it is worth repeating, showing up to a summer gathering HANGRY is a recipe for disaster. Let’s be honest, when it feels like our body is eating itself, we reach for the closest edible item without really thinking about what it is. Before you know it, you’ve singlehandedly abolished the chips and salsa before the burgers even hit the grill.  Ensuring you’ve had a meal or snack prior to arriving to your summer shindig will help you make better decisions there.

Scope out the landscape and decide what will get real estate on your plate before bellying up to the food table.  If this feels like too much work or there are just some things you know you can’t say no to, watch your portions. Grab the smaller plate, if you have the option to. Alternatively, start with the greens then work your way to other dishes and limit yourself to one plate.

Hydrate, hydrate, hydrate – with water. Jazz up your H2O with slices of citrus fruit and herbs. Dehydration can make us feel hungry when what your body is actually craving is hydration.

On the topic of liquids, opt for lighter summer libations. Think of alcohol as dessert and, of course, drink responsibly. My go to is cucumber vodka with soda water and a slice of lime. Super refreshing, simple, and free of additional calories from mixers. Drink a glass of water between cocktails to ensure adequate hydration.

Save a few calories by having an “open face” style burger or use a lettuce wrap. Be mindful on how many condiments you add to your burger as those calories can quickly add up.

Perhaps the most simple, yet the hardest trick, walking away from the food area once you’ve had your plate. When the food is right there in front of you, we’re all more likely to graze. Walking away can save you from the “oh I’ll just have a little nibble of this” mentality.

Last but not least, consider bringing along a healthier dish to pass. You can rest assured knowing that you have another option in addition to the veggie platter.

Curry-iously delicious Hummus

Let’s be honest, we are suckers for a good dip. Whether sweet or savory, there is something oddly satisfying about dipping and munching.

Any one who’s been following my blog for a while knows my dip of choice is hummus – or gauc- (they’re both favorites! bonus points if you understand that reference).  Hummus is a great source of protein, healthy fats, and makes eating veggies all the more fun. Store bought hummus is usually made with added oils and preservatives, plus it is way more expensive to buy rather than make it.

Aside from classic hummus, I have a handful of add-ins like rosemary or roasted red peppers that I usually throw in when making hummus. But this time, I decided to take a walk on the wild side.

We’ve recently discovered the magical power of curry paste. A teaspoon whisked in to just about anything and *BAM* just like that, you’ve taken your dish to a whole new level. Hummus, as it turns out, is not an exception.

{Curry Hummus}

[Ingredients]

• 1 can chickpeas
• 1/4 cup Tahini
• 1 lime
• 2 cloves garlic
• 1 teaspoon red curry paste
• 1 teaspoon granulated ginger
• 1 teaspoon basil leaves (Fresh

[Directions]

1. Partially drain about 3/4 of the fluid from the chickpeas. Add the chickpeas, along with the fluid, to your food processor.
2. Cut your lime in half and squeeze the juice into the food processor. Add remaining ingredients to food processor.
3. Blend on high until hummus is smooth and creamy.
4. Serve with veggies or pita chips.

Cheers,

Danielle

Mango Black Bean Quinoa Salad

The days are getting longer and the sun has been showing its glorious face the last few days. Hooray for Vitamin D!

Our small group had a little Cinco de Mayo party yesterday and I made this salad. It’s fresh and simple with the perfect balance of nuttiness from the quinoa and sweetness from the mango.

Throw together salads like this are my favorite. It only takes a few minutes to put together, they are portable, and taste even better after a day.

{Mango Black Bean Quinoa Salad}

[Ingredients]

• About 1 cup mango chunks
• 1 1/2 cups (loosely packed) fresh cilantro
• 1 can black beans, rinsed and drained
• 1 cup dry quinoa
• 2 cups water or vegetable stock
• 1/2 red onion
• 1 red bell pepper
• 1/4 cup pineapple juice
• 2 TBSP lime juice
• 1 avocado, diced
• 1/4 tsp salt
• Black pepper, to taste
• Chili powder, to taste
• Paprika, to taste
• 1/4 tsp garlic powder

[Directions]

1. In a rice cooker or on the stove top, cook 1 cup of quinoa with 2 cups of water.
2. Meanwhile, in a food processor, combine cilantro, mango, and pineapple juice. Pulse until smooth. Place mango-cilantro mixture in a medium bowl.
3. In the food processor, pulse red onion and bell pepper together to desired consistency.
4. Once quinoa is cooked, add to bowl with mango-cilantro mixture. Stir together with red onion-bell pepper mixture and black beans
5. Add lime juice and spices. Stir to combine then gently fold in diced avocado.

Cheers,

Danielle

Back to the Blog

It’s been far too long, friends, and I’m happy to finally get back to blogging! After a long but amazing 14 weeks of my clinical rotation, I will now have the time, brain power, and energy to string coherent sentences together after 5 PM.

Stay tuned for posts about my clinical case study and what to expect during the intense 3-month rotation.

Some how May is here and am both excited and feeling unprepared the warmer weather. My hubby and I decided that we would let our backyard, aside from mowing the grass, do it’s own thing last year. We had just moved into the house, both had relatively new jobs, and I was beginning my internship. It just wasn’t a big priority. Well, now that we suffered through a season of being somewhat ashamed our the jungle we allowed to rise up, we have committed – at least mentally- to fixing up the yard. It’s May and our weekends are basically double booked and we have not even set foot in the yard to pull a weed.

This was…scratch that, IS the year my attempts at gardening will be successful. Do you think I’ve picked up seeds or started any thing? That would be a no. But now that I’ve blogged about it, I’m committed to chronicle the adventure for you all here.

If any one has any advice on the following, I’m all ears…

1. Enjoy yard work
2. Create/plant a LOW maintenance landscaped backyard in Zone 5 (Southwest Michigan)
3. Successfully plant and care for “raised bed” garden – as in what veggies grow best. I’m using stainless steel containers…

With all the chaos that life has been, quick and easy dinners have been a must. Enter the runny-yolk egg that turns basically anything into divine deliciousness. Below is just one of the many, many ways to create a healthy, satisfying dinner from pantry staples in under 20 minutes.

{Soft egg Sweet Potato Boats}

[Ingredients]

• 2 large handfuls baby spinach
• 1 small-medium sweet potato, cooked. (I cook mine in a 350F oven for 2-3 hours. This makes the skin crispy and the inside soft and fluffy)
• 1 egg
• 1 TBSP chopped red onion
• McCormick Montreal Steak Seasoning
• Salt & Pepper

[Directions]

1. Spritz a saute pan with cooking spray, add red onion and cook over medium heat for about 2 minutes. Add spinach and a few dashes of Montreal Steak Seasoning. Cook until spinach has wilted and is a deep green color.
2. While your spinach is cooking, fry egg in a pan. Cook to desired yolk consistency. Salt and pepper egg.
3. Cut your sweet potato lengthwise and fluff inside using a fork. Place wilted spinach over the top the potato then add your egg. Puncture the yolk to allow it to make a “sauce” over the spinach and sweet potato.

Cheers,

Danielle

 

Broccoli Quinoa Glow Bowl

Just so you know, I hate the name I gave this recipe. I couldn’t think of anything better. The name isn’t so good, but the dish is, a good trade-off if you ask me…

Words can’t express my thankfulness for dishes like this. Throw everything in a bowl, mix it up, then enjoy. The leftovers taste even better as the flavors of the dressing marinate the veggies.

I used my dark purple carrots from Crisp County Acres, check out their website here. I took the BQGB to a super bowl party and everyone kept asking what the dark purple things were; beets, cranberries? No, friends, those are carrots! It was a fun little fact to share with people. It opened up a great conversation about buying local foods and knowing who grows your food.

I’m still figuring out the art of making salad dressings at home so I did use a little store bought dressing for the BQGB. Feel free to use your own homemade dressing, which, I’m sure, would be even better the concoction I came up with…

{Broccoli Quinoa Glow Bowl}

[Ingredients]

• 1 cup quinoa
• 2 cups low sodium organic vegetable broth
• 3-4 carrots, quartered
• 1/2 small onion, diced
• 1 stalk green onion, cut into small pieces
• 1 1/2 cups sugar snap peas, cut into thirds
• 1 clove garlic, minced
• 1 orange bell pepper, diced
• 2 cups broccoli florets
• 2 tsp sesame seeds
• 1 tsp fresh diced basil
• 1 tsp fresh diced cilantro
• 3 TBSP Asian sesame dressing
• 2 TBSP orange marmalade
• 2 TBSP low sodium soy sauce
• Salt & pepper, to taste

[Directions]

1. In a rice cooker or in a pan over medium heat, cook quinoa in vegetable stock.
2. While quinoa cooks, wash and cut vegetables and herbs. Add to a large bowl
3. In a medium bowl, mix together bottled salad dressing, soy sauce, and orange marmalade until combined.
4. Add cooked quinoa to bowl with cut veggies and herbs. Mix until combined. Add sesame seeds and dressing, again, mix to combine.
5. Salt and pepper to taste.

Cheers,

Danielle

Mango Morning Smoothie

I’m not sure why I find the need to use alliterations when I come up with names for smoothies….

At any rate, this smoothie is delish!

A few weeks ago, I signed up to participate in Siggi’s RD2BE ambassador program. I couldn’t wait to try their Filmjölk, which is the Scandinavian version of Kefir.

I grabbed a bottle of the Vanilla and it is divine! I would say it is a little less bitter than Kefir but I’ve mostly been using it in smoothies.

My stomach issues have really flared up this week which means I’m limited to a pretty bland diet. When my heartburn and stomach are really upset, smoothies are a go to meal option. I had gotten into the habit of just making one to two smoothies and, thanks to Siggi’s, I’ve been set free! The smoothie is thick, smooth, and creamy.

Now, for the secret ingredient….Aloe Vera gel! Like I said on Instagram, Aloe Vera gel is supposed to be beneficial for skin and digestive health. While I don’t know if any clinical based studies have been published, lots of homeopathic site make claims.

{Mango Morning Smoothie}

[Ingredients]

• 1 cup Siggi’s Filmjölk
• 1/2 cup Frozen Tropical fruit mix
• 1/2 cup Frozen Mango
• 1 frozen banana
• 1 small handful spinach
• 1/2 tsp chia seeds
• 2 ounces Aloe Vera gel
• 1/2 tsp pomegranate seeds

[Directions]

1. In a blender, combine Filmjölk, tropical fruit blend, mango, spinach, aloe vera gel, and chia seeds. Blend on high until smooth, scraping down the sides as necessary.
2. Pour into cup and top with pomegranate seeds.

Cheers,

Danielle