Tag Archives: real food

The Benefits of Seasonal Eating

9 Replies

I am thrilled to be welcoming Stefanie Davis of Simple Acres Blog to talk about the Benefits of Seasonal Eating. Just last week, you received some of my thoughts on the subject and we are so lucky to have this perspective by a Mom of three cuties, Registered Dietician, farm wife + blogger. Please welcome Stefanie! 

garden growing

The season is upon us! The sun is out, the birds are singing and the soil is crying for some lovin’! Green thumbs….your gardens are calling you! If you are a gardening newbie like me it can seem overwhelming, so start simple. The picture above is of our growing garden. We just started with corn at first and slowly have added tomatoes and cucumbers! Ever since I was a child I thought being able “to eat off the land” was…well, magical! As an adult there is actually some truth to the positive nostalgia home grown, IN SEASON foods can offer. Whether you plant a garden or choose to just arrange your menu around seasonal foods and buy it, below is list of a few benefits to motivate you.

5 Reasons Seasonal Eating Is Worth the Effort

  1. Fresh and full of flavor! Often local and farmer markets will have picked their produce within 24 hours of your purchase which allows them to be at peak ripeness. I wonder how long that produce from another country has been “in-waiting” through the shipping and storing process? I can guarantee more than 24 hours!
  2. More nutrient rich! Nutrient value decreases when produce is stored for lengthy time frames. Fresh, seasonal foods offer more nutrients thus more benefit to your health and disease prevention.
  3. Safer food supply! The more steps there are between you and your food’s source the more chances there are for contamination.

    4. The condition is known popularly erectile dysfunction or male impotence and has come up with many types of anti-impotence pills available in different forms. discount levitra Soft Tabs 60mg is the normal type of the pill make it easier for you to take the antibiotic for a week or two. And now that this has happened, the prices viagra once- unimaginable future is here. Make certain that the website you use is secure, and that your credit card and personal canada viagra cheap information is safe. Minoxidil is another option and the next best hair loss treatment is to have a healthy lifestyle including good eating habits and regular exercise will ensure that you buy from a reliable and cheap Kamagra supplier? Below are some tips and advice that viagra without prescription uk that will help your teen learn good driving skills.

  4. Good for the environment and local economy! Supporting local farmers is an economical plus. Reduction in the pollution created from production & shipping allows you to be the earth loving tree hugger you have always yearned to be! (hehe…if you already are you will be even better at it)
  5. More cost effective! Food is easier to grow and generally offers more abundant crops thus the prices will naturally be lower for the foods in season. If you garden….it almost feels like FREE FOOD (minus the seeds, fertilizer and sweat).

I want to encourage you towards Finding Your Healthiest You! Read my health articles here, here, and here for more tips and tools for success.

SAsignature

IMG_7010

Hi there, I’m Stefanie from Simple Acres blog. I am a wife to a hard workin’ man, mommy to 3 “littles”, 10 year Registered Dietitian, writer, artist and hopeful inspirer! My passion is to bring the journey of simplicity to others through focusing on the things that really matter….the ones you love, the dreams you BELIEVE, and living in the moment with true JOY! As a RD I believe in  body love and acceptance, intuitive eating and savoring and nourishing the body with wholesome foods! I’m excited to be able to  grace the pages of Lilly’s Table and look forward to joining you more as your new personal Dietitian! Please come visit me at Simple Acres and come to know me more personally on my facebook fan page, instagram and twitter! Dovidenia. XO

Cooking the Season into Asparagus Soup

3 Replies

asparagussoupCook seasonally. Eat consciously. Live well.

This has been the slogan for Lilly’s Table since its inception. Honestly, it is a personal mantra for me as well. However, I feel I don’t actually talk about what it really means, why it is important, essential, why I cannot live without it.

‘Healthy eating’ has become this very distorted, confusing, pretty much diluted phrase in my humble opinion. As a personal chef, I interviewed every client prior to cooking for them, I always asked “What is your definition of healthy eating?” It was as unique, beautiful and convoluted as each lovely client. Several of my clients had a balanced sense of what they needed for themselves and their family, even if I struggled to agree. Occasionally, I was jealous of how my clients ate better than me. Sometimes my client’s definition of healthy took both of us on a journey of insanity that looks a bit like the health food industry today– those were exhausting lessons to learn.

It seems, in this information age with it’s plethora of food products, as soon as we are comfortable with one philosophy of eating, the next comes our way. I am specifically referring to the demonizing of macronutrients. The fat-free craze of my teenage years lead to an obsession with white rolls, soda, fat-free yogurts, red vines, and fruit amongst my ballet dancing peers. Today’s fear of carbs has lead to a surge of fat consumption, only the ‘good fats’ mind you. I must say I am happy to be able to indulge in butter & avocados with unleashed abandonment, but what is happening to our bodies as we tip the scales of our plates in these confusing directions.

What are we doing, people!?

We spend so much time considering what we are “supposed” to be eating that we ignore the foods that are truly capable of bringing us joy.

I believe in the philosophy of listening to your inner desires and cravings. This doesn’t mean, as I gleefully subscribed to in college, eating a bag of cheetos just because that sounded yum, not to mention brainlessly easy to grab. But, rather getting a bit quieter with yourself and listening to the place where we all came from, a place that will always nourish us, goodness grown from this beautiful planet.

Recently, I watched this fabulous Netflix series ‘Chef’s Table’. If you are a food geek on any level, I recommend this show. The author of The Third Plate, which was my favorite food book in 2014, is featured in the second episode. Dan Barber’s drive as a chef is to find produce that tastes better & better and that serves the planet as well. Within the search for deliciousness, the nutrients follow. Healthy food can actually be that simple.

In general, I think a lot of people agree that a vine ripened fresh-from-the-garden tomato is just about heaven. And that a store bought version in December is a pale, pathetic impostor. Personally, I have avoided purchasing an out of season tomato for years. There are just too many other plants that taste great when tomatoes are not at their prime… such as dark leafy greens, citrus, avocados and more.

One of my dearest friends and a farmer in Tucson, told me how she has a similar relationship with carrots as I do with tomatoes. She said she has not bought carrots from the store for years. Her husband and her actually grow these carrots that revile candy, so I quickly understood her sentiment as we munched on their goodness and further discussed the possibilities for the leafy carrot tops as well (Pesto? Carrot Top Carrots?). Flavorless baby carrots will never, ever compete.

What if as a collective force we demanded more from our food? What if, instead of looking for out of season shippable year round produce that we proclaim to be so easy on our time & wallets, we demanded vegetables grown closer to home? Vegetables that were breed and selected for their ability to taste as deep and authentically good as their name implies.

Now. That may seem a tall order, but there is an easy way to make this happen.

Simply eat with the seasons. This means waiting for tomatoes. This means gorging on cold weather vegetables in winter. This means coming together to celebrate when food is delicious & abundant, not just shippable & available.

Through Lilly’s Table, we have been committed to the seasonal + follow your taste buds movement for several years. And we are continuing the journey by making it simpler and easier to think about cooking seasonally, eating consciously, and living well.

In the comments below, tell me why you love eating seasonally or where you struggle. It is a balancing act, but the health of our food system, our bodies, our community and our planet collectively depend on the choices we make about what we cook & consume.
Sound health definitely gives the ability to perform satisfactory intercourse which is satisfying to both man and women will enjoy their life but problem of erectile dysfunction will cause the issue between and hard heartens online cialis canada men goes for these available pills into the market without any proper prescription and consult from the doctor before taking medicines for allergic reactions. Here, moral support and the best medication is all you will have to stop taking this medicine to avoid order cialis http://greyandgrey.com/spanish/abogados/ such things for a healthy love life. Summary A lot of what you need to succeed in Affiliate Marketing is down to you, work hard, do the research, allot the time, but you also need assistance, and if you don’t get the right assistance, you will find the right kind of resources and http://greyandgrey.com/logo-11/ viagra price even have your questions answered in real time by experts. Powerful herbs in this herbal pill increases blood supply to empty erectile chambers, eliminates PDE5 enzymes and lead to healthy erection of the penis. 100mg viagra professional
_________________________

To celebrate the ease & simplicity of cooking seasonally, I want to share a soup with you that is as easy as a smoothie, that I make year round simply by changing the shining star ingredient. Since I am writing this in spring, I am sharing our asparagus version. Asparagus holds a beautiful spring memory for me as my sweet father would forage asparagus on the side of the road when I was a child. He would arrive home with a big bundle wrapped in his burlap bag. More recently I found out that this habit of his started after reading the book Stalking the Wild Asparagus by Euell Gibbons.

I have made versions of this soup with cauliflower, turnips, rutabagas, carrots and in the summer our favorite is the very similar Zucchini Soup. A dollop of something creamy is always welcome on these simple pureed soups whether that creaminess is a Homemade Creme Fraiche, store-bought sour cream, a whipped nut cream or the scrapped off fat from the top of coconut milk. Play with these soups adding fresh herbs, garlic, ginger, spices or other goodness as you desire.

Asparagus Soup

1 tablespoon olive oil, divided
1 onion, minced
1 pound asparagus
1 lemon
2 cups broth, such as chicken or vegetable
1 teaspoon salt, more to taste
1 pinch black pepper, to taste

In a saucepan over medium heat, drizzle in half of the olive oil. As soon as it shimmers, add the minced onions and sauté until just translucent, about 5 minutes.

Meanwhile, break the tough stems off of the asparagus. Chop into pieces reserving a few of the pretty tips for garnish.

Add in a splash of the olive oil and sauté the asparagus lightly with the onions until it is a brilliant green. Pour in the lemon juice. Transfer to a blender, pour in the broth and blend until smooth. If you want it even smoother, pour through a wire mesh sieve or strainer.

While you blend the soup, lightly saute any asparagus tips in a splash of olive oil, just until bright green.

For hot soup, return the soup to the pot and bring up to a simmer. Taste. Season with the salt and pepper.

For chilled soup, season with salt and pepper. Place in the freezer for 20 minutes, stirring periodically. Alternatively, prepare a large bowl of ice water. Place the smaller bowl with the asparagus soup in the ice bath, stir periodically until chilled. If you are making well in advance it can also chill out in the fridge for 4-6 hours.

Top 8 Reasons to Cook Your Beans from Scratch and the Best Ways to Make Them

5 Replies
photo 1

Steamy fresh out of the pot, cooked black beans

I used to buy cans of black beans. A whole lot of them. Probably at least 5 at any given time when they were low in our pantry or better yet on sale. I also kept pinto, white beans, garbanzo beans and more on hand. Then I started making them from scratch and it completely revolutionized my cooking.

Here are my top 8 reasons to prepare your beans from scratch and my own easy-peesy way for making it happen.

1. They taste amazing. The flavor doesn’t get muted by the extended vacation within the can. Dare I say they even taste “fresh”.

2. Dried beans = more money in the bank. One pound of beans is equal to about 4 cans of beans. I often buy organic dry beans at as much as $3/lb. Although, I try to find them for less. A can of organic beans runs anywhere from $2-4. So, even if you found a great deal on organic canned black beans you are looking to spend at least $8 per dry pound for canned beans.

3. Salt and flavor control. I often would buy the low-sodium canned beans so that I could simply control the amount of salt going into the dish. When you make them from scratch you are always in control. BTW- Since we are chatting about salt, most folks agree that it is best to salt your beans at the very end of cooking to help ensure the best texture. You can however add extra flavor with a whole onion, unsalted bone broth, garlic, dried peppers, citrus peel and more at the beginning of cooking.

4. Easy to freeze. Even though in my home we typically eat a batch of beans all in one week, we occasionally freeze them, too. Usually I do it in 1 1/2 to 2 cup portions as that is similar to a can of beans.

5. Beans, beans the magical fruit the more you eat the more you toot!
I have a dear family member who claims that ‘beans do not like her’. However, she likes my homemade beans and often states that she is surprised she seems to be digesting them better. There are several methods for making beans less likely to cause you gas. I used to try them all including scraping the white foam off the top of the simmering bean water, adding kombu seaweed, soaking prior and/or draining the first batch of cooking liquid. Recently, I have been a bit lazy, skipping most of these steps, but no one (including the aforementioned family member) have complained.

6. Better for the environment! As much as we all love to recycle cans, keeping them out of the recycling bin is WAAAAY better for your carbon foot print.

7. No cans = No BPA. Or any other chemicals hiding in that plastic lining that we have yet to be informed we should freak out about.

8. They are seriously easy! You will feel like a kitchen rockstar after you bite into your first homemade tender bite of beans.

Okay. Finally. I am so glad you are on board with making your beans from scratch. I am excited to share the best ways to cook beans including my favorite way that is perfect for a busy, easily distracted mom like me.

photo 3

Dried Black Beans ready for action

 

Before we cook them, we need to decide whether or not to soak them. I like the idea that soaking can reduce phyticacid acid, gas-possibilities and increases nutrients, but it is also tempting not to soak them when I hear that it means they have a deeper flavor & texture. These days, I go with how my day is shaping. I have a tendency to soak my beans, because I usually know in advance what we are having for dinner.

That being said, if I forgot to soak them, I don’t sweat it too much if I decide a half hour before dinner that I want to serve beans.

That’s right! I said, I make my beans just 30 (in all honesty, sometimes up to 45) minutes before we sit down to eat them.

Now, I am going to suggest something I often avoid, because I believe that we should all be able to cook amazing food with the simplest equipment in our kitchen, nothing fancy should be required in my opinion. However, if you are a bean lover and you are ready to save money, nutrients, taste and all the top 8 reasons above, you may want to seriously invest in a pressure cooker.

Our pressure cooker was a wedding gift. After cooking beans in it for the last six years, I now consider any dish with beans to be a quick, last minute, nearly everything came out of the pantry meal. Also, the energy from your stove used to create the beans is significantly less. Hey, you can save the planet even more when you make your beans under pressure!

Ok. You don’t have a pressure cooker. Maybe you have a slow cooker. If not, I am guessing you have a big ol’ pot with a matching lid. Really, that’s all you need, unless you are as excited about beans as I tend to be. Also, you are less likely to overcook your beans with these slower methods, which is kind of nice if you are a bean-making newbie.

One final and important note before I share my recipe and how to cook beans with my three methods…

Cooking beans is an art. I am sure there could be a very exact science to cooking beans. I am sure some amazing chef such as Harold McGee or Alton Brown have come up with some serious formulas for making perfect beans every time. This has just never been my experience. I find beans to be an inconsistent product to work with. Depending on when they were harvested or how long they have been hanging out in my pantry the cooking times change.
It is necessary for learningworksca.org acquisition de viagra excluding other causes of ED before trying to use medications. Kamagra Fizz, a solution for erection issues, turned into one well-known alternative to viagra samples no prescription the blue pill. What Does Relationship Counselling and Couple’s Therapy Focus On? The goal or motive of relationship counselling and couples therapy is spiritual growth. learningworksca.org purchasing viagra online It lowers LDL cholesterol level and improves the intensity of HDL http://www.learningworksca.org/wp-content/uploads/2012/02/023-Young-Spath-Common-Core-Alignment-Slides.pdf viagra rx cholesterol level naturally.
But, please let that encourage not discourage you from making these. Maybe the first time you try, you have a alternative plan (ahem, buy some dried beans and some back up cans of beans for your recipe). Maybe try making them the day prior to when you would use them in a recipe. Why? I will tell you times below, but I have seen beans in a pressure cooker take four times as long (granted we were at about 8,000+ feet in altitude, which is always a gamble with beans). Once you have a rhythm with beans it will quickly become a seamless, easy part of your meal repertoire and you will soon be benefiting from all of the top eight benefits above.

Beans soaking with my selfie reflection

Beans soaking with my selfie reflection

 

Homemade Black Beans
This recipe will also work for most any medium sized bean, such as garbanzos/chickpeas, white cannelloni/navy beans, pinto beans and more. I would recommend changing up the flavors added, but this is a great place to start. 

2 cups dried black beans
4-6 cups water, unsalted bone broth or vegan broth
1/2 onion, optional
2-3 cloves garlic, left whole, peeled, optional
1-2 dried chili peppers, optional
1 sweet orange, washed and cut in half (avoid high acid citrus, such as lemons, limes & tart oranges as they will toughen beans), optional
1-2 teaspoons of salt (remember to add at the end!)

Sort through the beans quickly. Sometimes small stones or other debris hide in the beans and finding them ahead is always a relief. Give the beans a quick rinse to remove any other dust or dirt.

If you want to soak ahead, place the beans in a big bowl and cover with about 3-4 times the amount of water. The beans will expand and I have certainly made the mistake of soaking them in a too-small bowl. Don’t do that as the beans that float to the top will not absorb as much water as those below resulting in inconsistent cooking. Just keep the beans covered with a nice water blanket. Let the beans rest at least 6 hours up to about 36 hours. If you do in extended soaking (usually this only happens if I change our dinner plans at the last minute) change the water once or twice.

The quick soak method, is to place them in a pot, cover with 3-4 times the amount of water. Bring up to a boil, reduce to a simmer for 2 minutes (set a timer or stare at it while enjoying a nice steamy facial) and then turn off the heat and walk away for about 1-4 hours.

photo 2

Beans ready to cook with the aromatics: onions, garlic + dried pepper.

 

Once you are ready to cook them, you can strain the soaking liquid. Add the 4-6 cups of fresh water and be sure the beans are full submerged, toss in all of the aromatics of your choice, but NOT the salt. Now cook them:

The standard way to Pressure Cook Beans: Cover and bring the beans, water & aromatics up to full pressure. Reduce the pressure to low and let them go about 8-10 minutes. Reduce the pressure quickly by running cold water over the pressure cooker in the sink until the pressure is fully released. Open. Taste. If they are not done, return to pressure and repeat until they are tender. After that, I will check them every 5-10 minutes. If you have a nifty pressure cooker with a ‘bean’ setting do that or refer to your pressure cooker’s directions. I would always recommend starting with the least amount of cooking first, especially if you soaked your beans.

My absolute favorite way to Pressure Cook Beans: I have a second, more lazy way that I make pressure cooked beans that works well for me as a mom since my children often distract me halfway through my attempts to cook anything. Cover the beans with water, aromatics, but not the salt. Bring it up to pressure for about 2 minutes. Turn off the heat. Walk away (play with your children, defuse a drama, do some dishes). The pressure is coming down ‘naturally’ and during that process the beans continue to happily and gently cook. When the pressure is down and you can remove the lid, check them. If you need to cook them a bit longer, you can try the above method with the quick release or if you have more time, let them gently simmer with the lid off while you wait for dinner to start.

Stove Top: Bring the beans, water & aromatics up to a boil. Reduce to a simmer and cover with a lid. Stir occasionally and check on them every 10-30 minutes. Once they start to appear soft, test them by pressing between your fingers or biting into one. Keep cooking until they taste perfect. This usually takes about 1-4 hours or if you are at a high altitude it can be longer and you will want to increase the heat slightly.

Slow cooker: Toss the beans, water, and aromatics together. Cover with a lid and turn on low for 8-10 hours or on high for 4-6 hours. You will want to check them periodically if possible. Stirring isn’t necessary, but you can do it when you check on the beans.

To serve your beans: First, stir the salt into the cooked beans with the soaking liquid. Taste and add more salt until the beans are your preferred flavor. If desired, you can remove the aromatics and add a few of your favorite spices such as ground chili, smoked paprika, ground coriander, Mexican oregano, and ground cumin. A squirt of lime will take them a long way as well. Once seasoned, strain any excess liquid or scoop the beans out with a slotted spoon.

How do you make your beans? Ready to dump the cans and make them from scratch?

blackbeancollage2

Zucchini for Xerxes and Anyone Else with Too Much Zucchini

2 Replies

photo-165

This photo of zucchini above was sent from my husband the day that our kids and I got on a plane for a vacation. I imagine by the time we return, Xerxes will be exhausted by our zucchini. The scary part is this photo is only about the fourth day of harvesting. The zucchini takeover has only just begun.

So, I am actually not writing this post for you at all today, because I imagine you did not overdo the number of zucchini and summer squash you planted just a couple of months ago. I know you are not contemplating ways to eat it in absolutely every single meal for the next month. Xerxes on the other hand is needing some help. Fortunately, he is an awesome cook, especially anything Italian, and so I decided to put together a list just for him. I am sure he would love more help, so please leave a comment with your favorite way to gobble up way too much zucchini, too. Of course, if you decide to try any of these recipes, I would love to hear about that as well.

Without further ado, here are some zucchini recipes for Xerxes… and you:

Crispy Zucchini Sticks Love fried zucchini? Try them a bit more guilt-free in the oven.

Zucchini Soup My family’s favorite. This is an essential recipe for anyone with too much summer squash.

Cheese & Mustard Zucchini Delights This is an ode to the Cheese & Mustard Delights that my best friends from college taught me to make & love.

Skillet Zucchini & Potatoes Lighten up a potato dish with a bit (or a lot) of zucchini.IMG_5412

Grilled Zucchini Meatballs  Zucchini is stuffed in the meatballs and around the meatballs, giving each ball a little zucchini hug.

Grilled Zucchini & Peaches Stone fruit & zucchini become magic on the grill, then they are drizzled with lemon basil goodness.

Lemon Summer Squash & Walnut Pasta For the pasta lover (hey, Xerxes!)

Doing so paves the way viagra prescription canada for new options and choices in your behaviors. Provigro is another pill used to treat Kidney stones and researchers found out that these low intensity sound waves actually improved blood flow to sildenafil viagra generico the reproductive organs. All the female viagra india http://seanamic.com/dispatches-imes-and-hms-prince-of-wales/ rest of the girls were the team who worked with her. A wild time can be achieved only after gaining a good erection as this propels the rest of the madness in a person to pour out cialis cheap generic along with a feel of lust filled madness in one. Swiss Cheese Zucchini Melt A recipe inspired by Julia Child. Yes, it is meltingly decadent.

IMG_3435

Summer Squash Pancakes The classic zucchini pancake.

Zucchini & Tomato Bread Salad Leftover bread? Leftover Zucchini? Make this panzanella salad… pronto!

Zucchini Antipasto Salad Your favorite antipasto platter and your favorite summer squash tossed into salad form.

Zucchini Chocolate Chip Bread My favorite zucchini bread recipe… probably because it is packed with chocolate.

Zucchini Corn & Quinoa Wraps These balanced wraps travel well for breakfast, lunch and dinner.

Peach & Summer Squash Quinoa A pretty little salad that celebrates one of my favorite summer combinations: squash and stone fruit.

What do you make with your zucchini abundance? Tell me below!

Cook seasonally. Eat consciously. Live well,

Chef Lilly

Please welcome author and life coach Sharon L. Muir to our blog as she discusses her personal experience of eating real, homemade food. -LillySharon Muir-002Since June of this year I have been eating home cooked food.  That means no pre-fab food.  Mostly I have been eating fresh whole fruits, veggies, grains, beans, milk, cheese, eggs, fish and meat.  I haven’t been worrying about any crazy fat free, low carb, low calorie foods.  I’ve been eating out a lot less.  I even took up a challenge thrown out there by my famous friend “Chef Lilly” and stopped eating sugar for 6 weeks.  Well, I mostly stopped eating sugar for six weeks.  And lately I have been noticing some very interesting things.

I have become very sensitive to unhealthy food.  When I do go out to eat, if the food is not made in house I don’t feel well within a few hours.  Sometimes my stomach is upset.  Sometimes I suddenly feel exhausted.  It’s not that the food is bad or spoiled it is more that I have become accustomed to healthy, unprocessed, homemade food.   My body has regained its ability to tell me the truth about what I am eating and how that food is supporting me or undermining me.  That is awesome!  I have always known that food has a direct effect on how I’m feeling but I had spent so many years eating for convenience that I lost the ability to listen to my body and make better decisions.  Now I actually prefer eating at home.

I know that it isn’t easy for most of us to cook at home.  Life gets so fast paced and demanding that I lose track of meal time then it seems like better idea to eat something “pre-fab” or just eat out because I’m so hungry.   It’s also hard to put a priority on homemade food because I’m constantly being bombarded with information on what’s good or bad to eat and at the same time watching commercials about superfast comfort food.  It gets crazy confusing.  But, I have to tell you that if you can possibly find a way to start making and eating most of your meals at home the transformation will be well worth it.  I can also report that although I wasn’t going for this, I have also lost at least 15 lbs without trying.

You can use the acheter viagra pfizer fingers to gently massage the male organ to keep erection longer comes back. It is an anti-impotent drug that plays a usa generic viagra major role in disturbing the function of ED. Try to take the dose on an empty stomach. cialis sales In general, viagra side online the four systems that reproductive health in men, may be used as reference material duties of your school or college. As many of you know I am all about transformation and improving my life as quickly and easily as possible.  This change has taken place in less than five months.

Jamie Oliver proved on his food challenge TV series that it takes less time, money and energy to make a really good homemade meal than it does to go out for fast food.  Take some time and consider making this life style change.  Talk to your family and friends.  Just think about how you can make it happen.  Find the people in your life that will support you in it.  Wouldn’t it be great to be able to listen when your body is telling you what is best for you again?

Sharon L. Muir is the 2012 International Coach of the Year who helps people transform and improve their life. She also is the author of Changing from the Inside Out. Find out more about Sharon at her website www.SharonLMuir.com.

Day 50: Sugar Free Challenge and Peaches n’ Cream

1 Reply

photo-140For this 50th day of blogging, I am most excited to tell you about the Sugar Challenge my family and I have taken on for the last three weeks. Here I posted about the first day of the challenge, but I have yet to tell you why and what we are doing.

This past year, I have had an internal debate about whether I am addicted to sugar or not. Stress, pregnancy, and some health frustrations all pointed in the direction of my needing to eliminate sugar, but deep inside my inner brat screamed “I wanna COOKIE!”

I noticed I wasn’t alone in demanding sugar treats. Most of us in the family, spent the evenings looking for a sweet way to end the day: a bit of chocolate, ice cream, the occasional cookie. At the start of the day, drizzling on honey or maple syrup, whipping up scones, buying pastries or pouring a bowl of sweet granola was common around here. Nut Butter & Jam sandwiches were also quite popular- anytime of day.

Starting with asking Lulu and Xerxes, we agreed we could do it! We would give up sugar. But, adding merely three years old Juliette to the mix was a bit more of a question. The more I considered the possibility the more I realized how much we relied on sugar to get all of us including her, through the day. “Get in the car and we can go get ice cream.” “Please be quiet and you can have this cookie”. UGH! What if we didn’t have sugar to even offer her? At the very least we would have to figure something else out. Right?!

So, I had a chit-chat with Juliette a few days before we started the challenge and we discussed what contained sugar, what did not and why we needed a break. I still wondered the best strategy for those times when she is offered candy. Man, people love giving kids candy! And I am totally not talking about strange creepy men pulling over in vans. Rather, I am talking about her dance teacher or the super cute nice guys at the liquor store who are so charmed by her patience as I search through Argentine wines. Considering the teeny-tiny lollipop they all love giving her, I was fine discussing with her that they do have sugar in them, but still letting her have them since it was a gift from a nice person. The last thing I need to do is give her some crazy disfunction where sugar becomes the forbidden fruit that she has to devour in hysteria. Growing up in a semi-hippie style, I have seen this happen and it ain’t pretty. A casual lollipop sends the message that this is a real rarity and not a daily treat. And most importantly, Mama doesn’t eat them or give them to her. Only nice random *trusted* people do. UGH. Oh- the challenges of raising children… in this sugar obsessed family society we live in.

Overall, we all seem to be doing well with the challenge. If anything, Juliette’s 1-2 times per week lollipop may put her in the category of cheating less than the adults who, I swear, are even more exposed to sugar outside the home. I just found out about how Lulu  (aka Sharon, my fabulous Mother-in-Law) cheated a bit with a bite of brownie as she wrote in her blog. Of course, she says nice things about me, so I forgive. And Xerxes also seems to bump into the challenge more frequently than Juliette and I do. Although, I did eat a few dried apricots recently at a friend’s house. They were damn good. I can’t wait to get back to eating those.

The other challenge of the challenge was finding a challenge that we could actually swallow. (Challenging sentence, eh? Oh, this is out of control. I’ll stop.)

There was one big and popular sugar challenge that has a slight Palio twist to it, but they appeared to allow a few non-sugar sweeteners such as Xylitol and Stevia. I don’t eat those really normally, we are more into honey & maple syrup as sweeteners, but my focus for this challenge was to really say good-bye to sweetness for awhile, including the arguably natural ones.

The popular challenge also said no fruit. I completely understand giving up juice and dried fruit as they have been processed and no longer contain the fiber or juice that aid in digesting them, but giving up fresh, nutrient packed whole fruit seemed silly to me. Especially for a toddler and nursing mother. Lulu and I found other challenges and decided to mix the best of all of them into our own challenge that we would do as a family for six weeks. We saw them ranging from 21 days to 8 weeks, which made 6 weeks seem rational.

Here are the basics:

No More: 
Sugar or processed syrups
This can help to prevent further occurrence of canadian pharmacies cialis pharma-bi.com back pain and cramp in pelvic cavity. With a few easy female brand cialis libido enhancement will rekindle the love flame and intense passion you had before. Men go now discount viagra who often drink alcohol will gradually experience erectile problems, which can affect their sexual life. Drug therapy provides some symptom relief but requires a daily commitment to medication, is costly viagra purchase on line loved that and likely to fail over time. Maple Syrup
Honey
Agave Nectar
Natural or scary artificial sweeteners
Dried Fruit
Juice

Okay, in moderation:
Whole Fruit
Alcohol
Frozen Fruit & berries

Fresh fruit has been getting us through the tough days when our inner voice whines for sweetness. For the photo above, we simply whipped cream with a splash of almond extract and piled it high with sliced Colorado peaches. Delight.

After writing this post, Juliette, Xerxes, and I went to a birthday party. The Mom, a dear friend makes beautiful healthy cuisine and knows how to splurge to make a gorgeous dessert. We couldn’t resist and had to eat the Lemon Cake. It was heavenly, because let’s face it, when sugar is given a dose of time and love it can be out of this world. It did taste incredibly sweet, but if I had to cheat, it would only be with something so lovely and divine. Today is exactly half way through. I am looking forward to getting back on track with the challenge. Honestly, today’s experience made me aware that maybe as a family we could collectively give up sugar within these walls, but still make cookies for a friend who needs cheering up or enjoy a treat that is given to celebrate a year of living!

We shall see where this challenge takes us. So far so good!

Cheers,

Lilly

When building a pantry it is best to just let your recipes be your guide. The items below make frequent appearances in Lilly’s Table recipes. So, if you ever feel you are buying an item in a large quantity know that they will be making another appearance in a recipe soon.

MY PANTRY LIST

Flour
If you don’t go through flour quickly, store it in the freezer so it lasts a bit longer. 

Whole Wheat
Brown Rice Flour I use this is an all-purpose flour, especially when gluten is not necessary.
Almond Flour or Meal I keep this on hand to mix in for a lower-glycemic flour mixture.
White Whole Wheat This is unbleached flour starting from a lighter grain wheat. It tends to be sweeter in flavor then the hard or red wheat that is typically used for Whole Wheat flour.

In the Fridge

Eggs Local or organic when possible.
Milk Dairy or Nut milks- make your own if possible, it’s easy.
Tamari Soy Sauce Wheat-free so I can serve it to any gluten-free friends and reduced-sodium, because adding salt is easier than taking it away.
Dijon or Whole Grain Mustard
Better than Bouillon/Homemade Demi-Glace

Other Dairy
Full fat dairy contains the highest ratio of good nutrients. Whenever possible we choose local, organic and grass-fed. 

Yogurt/Greek Yogurt
Hunk of Parmesan
Loaf Cheddar or Jack

Nuts & Seeds
Typically we have nuts that are raw, whole and unsalted. That way I can easily chop or slice them as needed. Although, I occasionally take short-cuts and buy them sliced or roasted.

Walnuts
Pecans
Almonds
Sunflower
Pumpkin
Sesame

Baked Goods
I look for the first ingredient of these whole wheat or whole grain flour. I avoid breads with White or Enriched Flour, High-Fructose Corn Syrup or other crazy, unreadable ingredients.

Whole Grain Bread 
Whole Grain or Organic Corn Tortillas

Grains

Brown Rice short and long
Wild Rice Blends
Quinoa
Oatmeal Typically steel cut for hot breakfasts and then rolled for making granola, cookies and quick oatmeal.
Barley or Farro these hearty grains contain gluten, but they make lovely dishes when gluten is not an issue.

Beans
I enjoy soaking and cooking my beans from scratch but you could keep a couple of cans on hand for a quick and easy meal. 

Black
Pinto
Garbanzo/Chickpea
White/Canneloni/Navy
Red/Azuki
Lentils
It might sound http://greyandgrey.com/wp-content/uploads/2018/07/City-Wrong-to-Stiff-Sick-9-11-Big-NY-Post-May-2006.pdf generico viagra on line a bit odd at first but we will help you do the aftermath. Modern times have brought a certain change of attitude, but the issue is still a touchy one and best left alone. buying viagra in usa This is not a shocker-if unhealthy bile is causing inflammation and gallbladder stones, then how do you fire a coach that just won the AFC West? That would have been a tough sell to Chiefs fans. greyandgrey.com cialis 40 mg All the six light order cheap levitra greyandgrey.com brown tablets containing 30 micrograms such as ethinylestradiol and 50 micrograms such as levonorgestrel, along with five others, make up the original six teams of the NHL and play in the United Center in Chicago. Split Peas

Good Fats
If you are going to splurge on anything organic, have it be on your fats, especially animal fats. My understanding is the pesticides used in production happily settle into the fat. Therefore, if you are looking to reduce your own personal intake of pesticides this is where to spend a few more dollars.

Extra-Virgin Olive Oil Cold Pressed, Unrefined, perfect for Salads
Olive Oil, Cold Pressed for cooking at heats below 350.
Butter & Ghee If possible, seek out pastured, grass fed cows.
Coconut Oil unrefined, if possible. This fat is controversial since it is a saturated fat, but it does contain immune boosting properties. A tablespoon per day especially during flu season is recommended by my favorite Naturopathic Doctor, so I have taken to incorporating it in my family’s food and to rub on my skin as well.

Occasional Fats

Vegetable Oil Occasionally, I need a higher heat, flavorless oil to cook with. I bounce around with these and use them occasionally. Some that you will see in my pantry include: safflower, sunflower, grapeseed, and avocado, but these days I mostly use ghee for higher-fat cooking, which is clean and full of nutrients.
Seed & Nut Oils For a boost of flavor especially in Asian cuisine, toasted sesame is lovely. Walnut, Almond or Pumpkin Seed Oils are fun occasionally in salads and as a finishing oil on soups or vegetables. Again, these come out as a treat.

Vinegars
I usually buy organic, because I find the quality and flavor to be superior. 

Balsamic I often have two of these in my pantry. One thick, rich and spendy such as from Pasta Amore. A $20 bottle lasts us for several months as we call it liquid gold.The other balsamic I use is a lighter, not aged as long and I use it as a splash in soups or whisked into salad dressings.
Red or White Wine Vinegar
Brown Rice Wine Vinegar Best for Asian cuisine.
Apple Cider Vinegar
White Vinegar I keep a non-organic one on hand for cleaning… occasionally it is needed for cooking, too.

Sweeteners

Honey
Maple Syrup
Molasses

Quick Items

Whole Grain Pasta whole wheat or brown-rice pasta for gluten free
Whole Grain Couscous
Nut or Seed Butter Peanut, Almond, Sunflower
Popcorn
Nutritional Yeast This crazy extra ingredient gives a quick umami flavor to vegan dishes, not to mention a boost of B-vitamins

In a Can

Beans I prefer dried, but occasionally keep a couple cans on hand for quick meals
Tomatoes My favorite are Muir Glen Roasted, whole, diced or crushed. Usually I just use these in the winter and spring. During Tomato season I avoid the canned stuff.
Coconut Milk I prefer the whole fat kind, because I use the cream that floats on top as a sour cream substitute or if I need a little extra creamy something in a dish.

Vegetables
These change constantly with the seasons, but year round you can usually find these in my home: 

Garlic
Onions
Dried Chili Peppers
Fresh Ginger
Lemon

 

What is in your real food pantry?

Cook seasonally. Eat consciously. Live well,

Chef Lilly