That Gut Feeling: Recipe Add Ons

That Gut Feeling: Recipe Add Ons

Summer time is our busiest; however, for many this is the reverse when school starts.  To keep that amazing gut feeling in your food life we have a couple of recipes to add to the food relationship.   These recipes at substance, healing power necessary to sustain you, but not weigh you down either.   I find veggies and herbs are an excellent way to get the nourishment without a heavy gut discussion afterwards. These recipes of my favs in the food relationship, nourishes well and not complicated.

Mediterranean Inspired Pasta Dish- aka “I’m obsessed with olives and herbs”

Feed approximately 4 people

Ingredients

  • Pasta or “Pasta”: (pictured) g-free linguine or zoodles, linguine, fresh pasta, etc.  12 oz pasta or 2 zucchini
  • Olive oil 2-3 tbsp
  • Garlic cloves: 3 cloves, diced
  • Fresh parsley: about 1/2 cup chopped (optional add in dried parsley 2 tbsp)
  • Green olives: 1/2 cup diced
  • Roma tomatoes, 3 diced
  • Shredded parmesan cheese

Cooking

  1. For packaged pasta cooked as directed and set aside.  For zoodles, saute in 2 tbsp of butter for about 5 minutes or soft and firm.
  2. In a skillet pour in olive oil, garlic and cook on medium heat for about 5 minutes
  3. Add in diced tomatoes, green olives (if using dried parley add here) and cook for 3-5 minutes.
  4. Add in pasta or “pasta” and fresh parsley.  Cook for about 3 minutes
  5. Plate and mix in parmesan cheese in preferred amounts (I love cheese, no judgement from me)

Pasta and veggies are a favorite combo but I love tzatziki like none other, that with grilled veggies and flat bread, it’s an upbeat gut feeling.

Grilled veggies with Rosemary Flat Bread, Tzatziki Sauced

Feeds 4-5 people

Minus picky veggie eaters

Ingredients

Rosemary Flat Bread

  • Gluten free all purpose or Bob’s Red Mill 1:1 flour (g free),  all purpose flour (for g)
  • Dried Rosemary  2 tbsp
  • Garlic, 2 cloves diced
  • 1 egg
  • Baking powder 1 1/2 tsp
  • 2 1/2 cups of flour
  • 1/4 cup of milk
  • 1/2 cup of water
  • Olive oil

Cooking flat Bread

  1.  Preheat oven to 400ºF
  2. Mix dried ingredients first (flour, rosemary, baking powder, garlic)
  3. Stir in egg and milk
  4. Slowly pour half the water in to mix.  Each flour is different and some absorb water more that others.  As you mix, slowly add in the rest of the water.  Stop when the ingredients are mixed well but the dough isn’t sticky.  If it does’t become sticky, add a touch more flour.
  5. Drizzle olive oil on a baking sheet (it can be placed on a baking stone with no oil)
  6. Take a 1/2 cup size portion, roll into a ball and press flat.  All of this can be done with your hands.  No other tools required.
  7. Bake flat bread for 8-10 minutes on each side.

Just the Basics Tzatziki Sauce

Ingredients

  • plain Greek yogurt 5 oz
  • Dill, dried  1 tsp
  • lemon juice 1 12 tsp

Cooking

  1.  Mix all ingredients together and let it sit in the fridge for a couple of hours

“Grilled” Veggies

Ingredient

  • Zucchini  2, sliced long ways
  • Yellow squash 2, sliced long ways
  • Tomatoes on the vine 4, cut into quarters
  • Mushrooms 8 oz
  • Fresh oregano  1/2 cup chopped
  • Fresh parsley 1/2 cup chopped
  • olive oil
  • Optional addtions: olives (yes plz), red onion, eggplant, bell peppers, carrots

Cooking

There are two options here.  Throw it on the grill or bake.  Since our grill is O-3 (out of order) these directions are for baked.  I know the ultra professional tip is to give temperatures but if I’m honest-  I forget half the time (ADHD). Much of our relationships don’t have measuring tools, cooking veggies can be one of those instances.

  1. Oven preheated to 375ºF
  2. Drizzle olive oil on a baking sheet then lay out veggies on baking sheet(s).  Zucchini and squash cook the fastest, place them together.  Place tomatoes and mushrooms together as well.
  3. Sprinkle chopped oregano and parsley over veggies.
  4. Put in tomatoes and mushrooms first.  They need a good 15 minute head start.
  5. After 15 minutes place zucchini and squash. Cook an additional 10 minutes.
  6. Check veggies to make sure they are soft but firm to touch with a fork.  Or knife. Please don’t use your fingers.  Trust me.

Now.

Throw it all together in any combo you like.

Cooked veggies are easy to digest.  With herbs, vegetables reduce inflammation from gut to brain.  Grain sustains and adds fuel.  It’s a food relationship to satisfy and provide great gut feelings.  Come back next week for simple ways to deal with the aches and “pains in the neck.”  Subscribe and then your tools for an exceptional life comes to you. 🥘💌

Namaste 🥙🥐🍽

P.S. I am not a fan of spam- the “meat” or email.  Pinky-promise for only the good stuff- no email, app, or phone invasions.

Image

I Didn’t Mean too, but I Mean Too

What do I mean by this? I am not trying to purposefully overuse that word,  maybe I am.  There are a lot of things we just say but don’t necessarily mean.  There are things we do and do so unintentionally.  This is part of being a human being; however, at what point do we let our actions, words, and life become so accidental? I know I have phases where I fee like a pinball bouncing around.  Recently, as I listen and observe around me, this phrase, “I didn’t mean too,” is spoken.  A lot.   Especially from my children.  As their eyes roll from the mom lessons about being mindful, I realize how important setting intent is to our lives.  This hit me the hardest in a grocery line this past week.  I had the #redreignsofterror and #ghost child, which is distracting at the least. Tons of groceries. I was at the finish line and just done.  The cashier was kind and friendly.  However, the bagger was overly friendly and we began to converse as our mounds of purchases were being loaded.  As the three of us said our good byes a sinking feeling set in.  I wasn’t as open with the cashier.  There was the obvious barrier as this person is a foreigner.  Was there a language barrier? Was she shy? Were my kids too much noise?  I don’t know!!  This is all simply because I did not have the intent to reach beyond awkwardness to engage this gracious person.  I didn’t mean too, but I needed to mean too.  The power of intent is immense.  I need to become intentional in my every day community connections. How does one move from accidental to on purpose?  Start with core of you.


Know

  • What is core to your beliefs? About you? People? How do you treat people? How you treat yourself?

“How people treat you is their karma; how you react is yours.”

Wayne Dyer

  • What do you want to accomplish? Talents? Life goals?
  • What wellness issues do you need to tackle?
  • How do you handle stress? What is your mental health like?

Use Resources and Community to Help You


Prioritize

Pick top three and start there.  As new habits take hold  then go back to your list and pick a few more. You can pick a long term, short term, and now.  As the now and short term are mastered, replace them.

Make it easier to accomplish with a few


Realize

It takes time. It takes grace.  Be aware of the moments you are in as they are happening now.

“…Whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable- if anything is excellent or praiseworthy- think of such things.”

Philippians 4:8

Have grace and be here now


Commit

Write it everywhere. Set reminders on phone. Think or meditate about it.  Let it sink in your core.  It is a continual effort to be intentional.


 

Intent is changing your future by adjustments you make now.

I am not designed to live an accidental life.  I want care for my body to be on purpose.  Care for my mind to be on purpose.  Care for my soul to be on purpose. I set intents to change my life, how I respect others, and react in all situations. I am in continual transformation.  You are too.  Set your intents and journey with me as we live an “on purpose life”.  

My intentional addition

I intend for my connections with others to be given full effort and meaningful.

What are your intentions? Please share in the comment section

Namaste and Mean Too

 

Aside

#Internationalselfcare day for the Caregiver

I had it all set. Gut healing ideas with delicious recipes.  Something was holding me back, what was it I truly needed to say? Those recipes are meant for next week.  It started in my A.M. routine with a celebration of #internationalselfcareday and it hit the hardest after leaving #ghostchild weekly speech therapy appointment as #redreignofterror was screaming over a perceived wrong of seating in the car.  Lots of deep breathing as I parent and process our new information.  We will not be able to complete therapy in the short term with the addition of further testing and, hopefully, the additional of occupational therapy.  Being a parent or caregiver is serious work.  Being one with people with disabilities, disorders, syndromes, etc is over whelming.  Finding balance between extraordinary needs, family dynamics, and just life is over whelming.

I have to put my mask on first.

Self care is crucial to my survival and my family’s gears moving.

For us and for those we care for. You need to make a commitment for yourself so you can make the most of you and your caregiver self.   It takes intention, creativity, and setting priorities.  It’s not impossible.

Care for your body.  The physical toll affects more than the physical self. Sleep is priority one. Best case is sleeping a good eight hours or more as needed.  If that doesn’t happen, naps. They are not just for preschoolers. Sleep deprivation infiltrates EVERYTHING- from how your body functions to brain functions.  EVERYTHING.  You need as much sleep as you can get.  It may mean no’s to extra activity, committing to a set routine, back ground noises, and more.

What you eat is priority. Low fat and sugar, high protein and veggies. Unhealthy fats and unhealthy sugars negatively impact your ability to function- body and mind.  There are good fats that are imperative like avocados, coconut oil, olive oil, eggs, etc. Those in appropriate amount give your body and brain the boost it needs.  You need the right sugar from complex grains. Quick energy. A small cup of coffee is life changing. Add that too.  Sleep and good nutrition is better for your overall health and will be a major contributor to your success as a caregiver.

…Your mind. Sanity may be in short supply or non existent some days. Or all days.  We need to be intentional in care for our minds as equally as we are with our bodies.  In pouring to your physical body enhances your mental health.   It affects our decision making, emotions, and stamina. Your mind is immensely powerful. When not cared for, it can be your enemy. Your pact to your mind is to declutter it. Meditation, prayer, coloring, journaling, support group or friend. You need at least one of these things. I use all of them! We need some where to exhale our love, frustration, exhaustion, victories, and so forth. We need a safe place to inhale grace, comfort, strength, and pebbles of sanity. Release and renew your brain. Part of this pact is acknowledging and setting limitations. We are humans. Super humans, yet very human. We have limitations. A rubber band can only go so far. It does snap. Ask my family when my rubber band snapped. And who did it. Know and advocate your limitations.

Honor your spirit or soul. Whichever you choose. We are designed to be connected and caregiving has a way to isolate us. We must be intentional to connect for our health and caregiving. Seek and accept help then take opportunities outside of your caregiving space to connect with community(ies). Share the burden. When you are isolated your head has a way of getting stuck. It takes effort and strength to get out and connect. Gives you perspective.   It is possible to do something. Especially if you are accepting help. We must connect ourselves to other selves. The more you connect, the more support you find and discover value in your unique purpose.

Set a self care intention.  A few minutes a day on prayer and meditation is often what I have and I take it.  Grooming is efficient but a necessary part of my morning to tell my brain and body I matter.  I choose my food carefully most days.  I am active within my limitations.  In all my self care, I am working on grace the most.  That’s the hardest.  When things like today hit, I feel so small and never enough.  Am I giving enough? What could I do better? Feel me?  Inhale. Exhale.  I need to allow grace and affirm I am doing everything within my means.

Acknowledge your fear.  Find grace.  Affirm yourself.

Namaste and celebrate self care everyday

No Salt Added- Spice Up Your Food Life

No Salt Added- Spice Up Your Food Life

Healthy food and meals can loose their excitement.  Especially when you take away the fats, sugar, and salt.  Wait, I am to entice you to eat healthy. Hang with me.  Decades ago salt was left by the way side as a  primary means to flavor food for me.   We are in deep with spices and herbs.  By this I mean I get way too excited when they go on sale and enjoy picking them out.  I am in deep.  I love the choices, options, and various ways to can make different flavor profiles.  I love that my food doesn’t taste bland and doesn’t cause me to bloat (salt does! bastard).  Even better, this is a friends with benefits relationship.  Most spices reduce inflammation which benefits your digestive system, joints, muscles, heart, and brain.  Brain and body love.  Certain herbs aid in memory and concentration, are rich in vitamins (some even have iron!), boost immune systems, and fight free radicals with antioxidants.  If you are not familiar with free radicals, those are the bullies who pick on your healthy cells which may lead to cancer.   You are constantly surrounded by free radicals. Herbs are a great free radical bully buster.  Food love with benefits.

There are some things you need to know.  Some spices and herbs may not be safe if you have diabetes or high blood pressure.  Most help with that but a few may need to be run by your doctor.  This is noted with that particular spice and herb below.  Please practice spice safety.  Herbs come in two forms: still looks like the plant (fresh) or confetti (dried).  Dried herbs store for longer periods of time and organic in a glass container is recommended.  Dried herbs are in the spice aisle and fresh herbs are in the produce section (in a bunch you bag or in a plastic container).  Spices can be whole or ground.  I haven’t picked a side and don’t see a reason too.  I am passionate about trying to stick with glass and organic when possible.  Dried spices and herbs are more at home in a dry, cool place.  They don’t do well in direct sunlight.  Let them live their vampire existence in a dry cabinet away from heat.

Now the good stuff. I kept this list basic with it’s benefits, draw backs, flavor profiles, and what I use them in.  Have at it.

Spices

 

 

 

 

 

 

Herbs

That’s the short list.  These are common in many recipes which gives you a great base for cooking.  As you expand you will find there is so much more love out there.

Namaste and rekindle the food love

Aside

Laundry Detergent Made Me Itch: Foodie with Allergies

As a foodie with food allergies I feel that any packaged product is potential death waiting to happen.  That might be a bit dramatic.  Seriously, my step son with bakers dozen food allergies and I of a few call certain products boxes of death.  Largely, because it is. Shockingly it gets worse, food allergies are NOT just in the food aisle. They lurk every where.   As a matter of frightening fact, companies can pretty much put any claim or statement on their product with little to no accountability.  There is one major Federal law to “protect” us foodies with food allergies.  Thank you foodallergy.org for informing us that only eight allergies have warning labels on a certain number of food products.  If you clean with it,  take a prescription, take an OTC, put it on your skin, has a kosher label, or smoke it (ew) then a company is not obligated to tell you when an allergen may be in their product.

Lesson one is read labels on household products but they are not required to have a warning label.  We learned this the hard way with lotion containing almonds and hand wash with casein (milk protein).  It was right on the ingredient label and we just didn’t think. Have you read their labels? I decided not to become a chemist for a reason.  Read labels and learn the chemical names.  Especially when it comes to cosmetics.  Speaking of,  lip balm and lip glosses may contain fish oils.  Watch for that.

It isn’t always on a label either.  After taking on the GF life, I was still reacting as though I was still eating gluten.  As wise sage informed me that it may be my laundry detergent.  She was right.  Water and flour are suspected added as fillers.  We switched to a concentrated, natural product and the reactions stopped.  Along with the laundry switch and a reading/investigation about peanut oils in products, cleaning products were changed too.  I like my house clean but don’t want to put my sons life at risk.  Lesson two here is: if you have an allergy and have removed it from your diet, chances are its in a household or self care product.  “Get rid of it” instructions below.

Other scary food allergy things

– Play dough contains wheat

– Marzipan is made from almond paste

– Worcestershire sauce contains fish

– Soy sauce is blatantly out there with having soy

– Read supplements and vitamin labels.  Example, many joint supplements contain shellfish

– Ask before you vaccinate- some contain eggs

 You have the PSA.  Food allergies are everywhere.  Practice food allergy safety- know chemical names, read labels, and listen to your body.  If you are reacting as though you have a food allergy and you haven’t eaten it, it may be skin deep. Or more.  Take away whatever you suspect for two weeks (takes that long to get out of your system) then keep it away if you get better or you can “challenge” by adding it back to see if the reaction happens again. If the reaction is severe or life threatening, don’t play chicken and stay out of challenges.  If you aren’t sure if you are reacting or why or the reactions are severe, see an allergist.

Namaste and Share for the Good of other Allergy Foodies

Aside

Health Foodie Loving More Veggies… Because Bacon

This would not be categorized as a vegetarian dish because of our bacon entanglement.  Also, I am literally eating my words on this whole “I won’t eat brussel sprout thing.” This collaboration of previous brussel sprout consumption dare and my ghost child’s new professed love of goat cheese with bacon enhancement.  All culminating in a simple and quick delicious recipe.  Anyone has the time and skill for this.

 

Ingredients and Prep

Brussel sprouts (steamed, cut in half)

Bacon (cooked, diced)

Goat cheese crumbles (package opened)

Olive oil- one tablespoon

Steps to brussel sprouts in bacon, cheese glory

1.  Preheat oven to 425 F

2. Lightly drizzle olive oil on a sheet pan

2. Steam brussel sprouts and cut in half then spread out on pan

3. Cook bacon but barely (light brown and soft) or cheat like me and buy the pre cooked.  D

4. Dice barely cooked bacon and sprinkle over brussel sprouts.

5. Place pan in the oven for ten minutes.

6. After the bacon brussel sprouts cool for five to ten minutes, sprinkle goat cheese over.

Done- Bacon fulfillment with sneaky nutrition

Namaste 💓🥓🥗