Can(‘t) be Beet Veggie Berry Green Smoothie

Beets are a great cleansing food. Fantastic to add to our fresh juices, green smoothies, and grated in our fresh salads. The rich red color indicates a high level of antioxidants. They are also anti-inflammatory and a great detoxifier.

beet-veggie-berry green smoothie

This delicious green smoothie, that doesn’t look very green despite the fact that it has twice as much greens as everything else put together, is higher on veggies, including beet, and lower on fruits than others. But beets and carrots are both naturally sweet, so this is not a bitter, or even savory smoothie. If you aren’t used to eating beets, you may want to start with 1/4 beet, and gradually work up in the amount you include here, due to the cleansing properties. I’ve given amounts to start with. You can certainly add more veggies than listed in the recipe.

Can(‘t) be Beet Veggie-Berry Green Smoothie

  • 1/4+ beet with greens (from whole beet)
  • 1+ carrot
  • 1+ celery stalk
  • handful strawberries
  • large handful (or 2) baby spinach
  • 1 Tbl. fresh ground flax seed
  • water kefir (or purified water)

As always ingredients should all be organic, as much as you are able to find. Strawberries are #1 on the Dirty Dozen list for pesticides. Celery and Spinach are also in the top 12.

Blend till smooth, in a high performance blender. Enjoy!

What was in your Green Smoothie today? Comment below!


 

1-2-3 Avocado Pudding

1-2-3! It’s time to revisit Avocado Pudding again. Even though I’ve never posted the recipe here before. Not sure why, since I’ve posted it in social media several times.

avocado pudding

This is a revisit because I’ve been working at converting some of my recipes from natural sweeteners to whole food sweeteners–experimenting with dates and other fruits. Since I use dates as my sweetener in a lot of recipes, I decided to try them in my Avocado Pudding. Success!

1-2-3 Avocado Pudding

  • 1 Avocado
  • 2 tsp vanilla
  • 3 Tbl raw cacao powder
  • 3 juicy medjool dates, optional to soak first (originally, 1/4 cup maple syrup)
  • 1/3+ cup water (May need up to 1/2 cup depending on size of avocado and whether you soaked dates)

Blend until smooth.

Yum!


 

6 Weeks to a Change for Life

Whatever health issue you are facing, whether you are looking for
The End of Dieting,
The End of Heart Disease or
The End of Diabetes,
or whatever! — you need to
Eat to Live.
6 weeks to a change for Life!

Get Started Now!
‪#‎freelyeat‬ ‪#‎simplywhole‬ ‪#‎WFPB‬ #nutritarian ‪#‎realplantfood‬

Eat to Live

Food Happens

Food happens with you start throwing things together. Good food.

Put my blueberries in before cooking my steel cut oats in my Instant Pot, because they were frozen. Had some homemade coconut yogurt I wanted to eat up. Have been experimenting with date paste as sweetener in more recipes, so had a bit of that left to use. And, as always, a sprinkle of a Tbl. of ground Flax Seed always boosts the goodness.

Result? FANTASTIC tasting Breakfast!

Blueberry SC Oats

 

What did you fuel your day with today?

 


 

 

Stir-fried Veggies & Brown Rice

My Instant Pot likes to play leading role in the kitchen these days. Last night it had to play second fiddle to the wok. Stir-fried Veggies & Brown Rice. ‪#‎simplywhole‬ ‪#‎freelyeat‬ ‪#‎instantpot‬

stir fried veggiesbrown rice ipot

 

Brown Rice instructions here.

Stir-fried Veggies:

  • Cut up lots of veggies (for long veggies, on the diagonal)–Carrots, Celery, Broccoli, Cauliflower, Onions, Garlic, Mushrooms, …
  • Stir-fry them

We like to add a sauce of:

What was in your Instant Pot last night?

 


 

Brown Rice {Instant Pot Recipe}

Rice is a staple food for many cultures, including mine personally when it is whole grain. I eat brown rice for breakfast, lunch and supper–and sometimes for a snack. Although short grain is better for “sticky” rice, in desserts and sweet dishes, and long grain better for fluffy, non-sticky dishes, and basmati and others can be more flavorful, much of the time I just use plain ol’ organic long grain brown rice, because that’s what I use the most of, so that’s what I buy in bulk, 25# bags. 

Instant-Pot-1-300x300Making rice on the stove was never my thing. I purchased rice streamers and cookers early on. My Instant Pot has simplified perfect rice even further–by cutting the time down.

Like most things around here, I keep it pretty simple, just cooking it plain, so leftovers can be used in a variety of ways. If I make unflavored, plain rice for supper, to serve super flavorful Savory Mushroom Gravy over, like I did last night, I can eat the leftover rice as a sweet breakfast, with fresh organic strawberries and coconut milk poured over it, like I did this morning. 

I make flavored rice, and use it in casserole type recipes too, but for today, we’re focusing on the basics. Make up a large pot of plain brown rice in the Instant Pot, and use throughout the week, for breakfast, lunch, supper, or snacks. I’ll share the Savory Mushroom Gravy recipe next time I make it–if I remember to take a picture (which I didn’t last night, and it’s all gone.) This morning, the little bit of leftover rice, got coconut milk and strawberries added. So here it is.

 

 
To make brown rice in the Instant Pot, use 1.25 cups purified water for each cup of organic brown rice. Just measure rice into pot and add water and close the lid. Cook on high pressure for 21-22 minutes. Quick release, and fluff with a fork right away, then let it sit on keep warm until ready to serve. 

To reheat, put 1/2 cup water in Instant Pot, put the trivet in and set a an oven safe bowl of leftover rice on the trivet. (I use Pyrex or stainless steel bowls.) Put the Instant Pot lid on and Steam (high pressure) for 5 minutes, then quick release. This is the time usually needed for my glass bowls straight from the fridge. In stainless steel, for small amounts, or not so cold, it might not take 5 minutes to heat through.

Enjoy the Whole Grain Goodness!
How do you like to eat rice?

Savory Mushroom Gravy {Recipe}

Savory Mushroom Gravy has become a family fave (except for 1 son who hates mushrooms). We love it over rice or potatoes. Although I don’t make the gravy in the Instant Pot, I do make its underpinnings there. This no-fat gravy is rich, hearty and flavorful. (You meat eaters will never miss the beef.)

Savory Mushroom Gravy

Savory Mushroom Gravy

Dry or water Saute:

  • 1 onion, chopped
  • 3 cloves garlic, minced

Add:

  • 3 cups veggie stock/broth (or water with 2 veggie bouillon cubes, stir to dissolve and disperse).

Add:

  • 3/4-1# mushrooms, chopped (crimini)
  • 2 Tbl. Bragg’s Liquid Aminos
  • black pepper

Simmer until mushrooms start to soften.

Mix (I shake in a small mason jar):

  • 6 Tbl. fresh ground whole wheat flour
  • 1 cup water

Whisk in. Simmer till thickened.

Serve over Brown Rice or baked or mashed Potatoes.

I cook both Brown Rice and Potatoes in my Instant Pot. The Brown Rice link will take to instructions.

red potatoes brocolli iPot

For Potatoes:

  • approx. 3# medium red potatoes

Place 1 cup water in Instant Pot pan. Place potatoes on trivet set in pan. Put lid on. Seal. Hit Manual and 10 minutes. Quick Release is fine, or let it sit on Keep Warm until you’re ready to serve dinner.

To add the frozen Broccoli, I stopped the Instant Pot with 2 minutes left. Added the frozen Broccoli in a stainless steel pot that fits. Restart Instant Pot for 2 minutes. Quick Release. (If using fresh broccoli, you may need 0 minutes.)

Add a fresh greens and veggies salad and enjoy this hearty, potatoes and gravy dinner. Try it and let me know what you think.

 


 

 

 

Lisa’s Easy Veggie & Lentil Stew {Instant Pot Recipe}

Quick and easy, delicious and filling, and Good for You-Naturally!™ Those are the criteria I am looking for in developing most of my recipes (and looking for in others’ that I try). In other words, Freedom & Simplicity™ that’s Good for You-Naturally!™ This one fits the ticket!

It’s a recipe that had become buried in the box. We used to really enjoy it but somehow it hadn’t been made recently, and certainly not since I’d got my Instant Pot. It was time for it to come back to life. Especially now when I needed something quick and easy (time was short), something warm and hearty (spring blizzards are no fun), and as always, something both very yummy and health promoting.

Veggie & Lentil Stew

Here’s my recipe as I developed it years ago. Below that is my adaptations yesterday, when we were in a hurry. We all dove in and I didn’t think to take a pic until I was jarring up the leftovers. Yes, it makes a pot full! Fantastic lunch for today.

Lisa’s Veggie & Lentil Stew
(all ingredients are organic here, get as many as you can that way)

  • 12 c. purified water (approx.)
  • 1 c. brown rice
  • 1.5 cups lentils (dried)
  • 1/4 tsp. dried minced garlic (approx.)
  • 2 tsp. dried basil
  • 3 bay leaves (optional)
  • 1-2 tsp. dried parsley
  • 1 chopped onion (or 3-4 Tbl. dried minced)
  • 4 stalks celery, chopped (or a handful dried)
  • 2 carrots, sliced
  • 1-2 cups corn
  • 1-2 cups peas
  • 2 cups green beans
  • 2 cups tomato sauce (or whatever they’ve shrunk that can down to now)
  • 1 qt. crushed tomatoes (or whatever they’ve shrunk that can down to now)
  • nice squirt of Bragg’s liquid aminos

Add it all to the pot and simmer until done.

How it came together yesterday:

Was out of bay leaves, so they truly are optional. Used dried onion and celery. Had a big bag of frozen mixed vegetables on hand–carrots, corn, peas, green beans. Well how perfect is that?! I used 4 cups of the mix, and added an extra cup of frozen corn. I threw everything into my Instant Pot (6 qt.), filling with water to about the 4 L line. I have no clue how much water that was. I hit the buttons for high pressure and 22 minutes (the time needed for brown rice, the longest cooking ingredient) and left for Good Friday church service. We got home to stew done and on Keep Warm. (i.e. Natural Pressure Release–it was full enough it probably would have splattered if I tried to Quick Release.) The water was all absorbed, so I added more. Served it with fresh veggie sticks, and whole grain oatmeal muffins.

Mm-mm Good for You-Naturally!™ Mushrooms would have been a fantastic add-in (that I will add to the recipe card), but didn’t think of at the time (and not sure I had any on hand.)

Let me know if you make this recipe and how you like it!


 

5 Ways to Celebrate National Nutrition Month

March

Did you know March is National Nutrition Month? This was declared way back in 1973. You’d think that with a full month every year for over 40 years for focusing on nutrition, that the health of our nation would have greatly improved since then. Do you want to guess whether Americans are healthier now than then? The answer is, No.

But back to that original question, you (most likely) did not know this was National Nutrition Month. Although there has been plenty of scientific research, and the internet has brought an informational flood, there has not been great focus by the general public on true nutrition learning in that time. Oh, there have been a whole lot of food wars, and plenty of fad diets that come and go and come back with new names. Plenty of “research” paid for by huge fake food conglomerates telling us how their products are great for our health. Plenty of label hiding, label manipulation, calling artificial ingredients new names, and calling isolated, highly refined and manipulated “food” products “natural” that in no way resemble the whole plant foods they (or a small part of them) originally came from. But, in 40+ years we’ve just added a lot of confusion, and a plethora of more fake foods.

More than 62% of what Americans buy and eat from the grocery store are highly processed foods, full of fat, sugar and salt, (and artificial ingredients,) and are no longer recognizable as original food ingredients. Add in the percentage of slightly lesser processed foods, that have artificial and harmful additives and you’ve got about 80% of your food calories.  Add in a few more “natural” animal products, (more processed ones were already included–for a total of over 37% of the average American diet is animal products) and you get to the bottom line. Americans eat less than 10% real plant foods (and even most of those are prepared in a health harming way, i.e. the #1 (from)”fresh” vegetable eaten is french fries.) The Standard American Diet truly is S.A.D. 🙁 And I think most Americans know that much. There is no controversy on the fact that we all need to eat more fresh vegetables and fruits, and less “processed” food products.

There are many resources to increase your knowledge of real food nutrition, but today’s tips are for  helping you put nutrition into practice in your own life, during this year’s National Nutrition Month!

5 Tips to Get You Started

  1. Increase your consumption of fresh Dark Leafy Greens. This one change will greatly increase your nutrient intake. We naturally think of greens being salads, and that is important, but Green Smoothies are a fast and easy way to do this also. Begin each day with one for Breakfast. green smoothie3
  2. Make the Salad the Main Dish. This piggy-backs on #1, as it is going to increase your greens. But this step is also known as “increase your consumption of fresh vegetables (and fruits)”. It goes beyond the greens to all the other colorful and nutrient-dense fresh plant foods that are loaded with phyto-nutrients and anti-oxidents. Eat a large salad, full of leafy greens, and a variety of colorful vegetables for Lunch and Supper each day. If you’d like to add other things to those meals, make the add-ins the minor players, keeping the Salad front and center. If you begin your day with a Green Smoothie, you’ve probably got your increase of fresh fruits covered. The Salad is the
  3. Shop for Whole Real Foods. Avoid pre-packaged, highly refined snacks, beverages and meals. Buy whole real food ingredients to have them in your kitchen, so you can eat whole real foods. Fresh fruits and veggies, raw nuts and seeds, and whole  grains and dried legumes will increase your health while decreasing your grocery spending. They don’t have to be difficult or time-consuming to prepare. And they Taste Delicious! Enjoy the simplicity of Real Foods. Get the Good for You-Naturally!™ Pantry List FREE! (limited time offer) Use Coupon Code: PANTRY Azure order
  4. Plan ahead.  All those great foods in your home aren’t going to do you any good if you don’t know what to do with them when you get hungry. Arm yourself with good recipes and menu plans. Begin to build your repertoire of  your favorite whole and living real food recipes. menurecipescover
  5. Make ahead. Have things ready to grab and eat when you’re in a hurry. Some things don’t need any preparation, like many fresh fruits. Raw nuts can be easily and quickly packaged in grab and go amounts. Fresh fruit and raw nut butter is may favorite grab and go snack. Fresh veggies and hummus, guac, or dip can be prepped ahead. (Another fave.) Beans and whole grains can be cooked ahead and reheated quickly to add to meal recipes. Even Salads can be made aheadFreedom & Simplicity™ Salads in a Jar ~ http://gfy.frommeandmyhouse.com

Start Celebrating National Nutrition Month today, by beginning to implement the Tips above! Comment below about the steps you’re taking to Celebrate this Nutrition month!

 


 

Steel Cut Oats {Instant Pot Recipe}

One of my favorite breakfasts is Steel Cut Oats. Years ago I didn’t think I liked them. I’d grown up on rolled oats and eaten those my entire life.

But when I tried Steel Cut in more recent years, I found I loved them! The texture of the Steel Cut is different. Chewier. For those that think you hate oatmeal because it is mushy, give Steel Cut Oats a try!

Now, I love them even more because I make them in my Instant Pot, and can just dump in the oats and water, set it and forget it. No watching a clock. No watching–or scorching–a pan. I can go off and do whatever I want, not worrying about when I get back to them. My Instant Pot will hold them on keep warm until I get there.

steel cut oats

Super simple “recipe”

  • I put in a 4 cup Pyrex bowl on a trivet in my Instant Pot, with 1 cup water (in the liner pan) below.
  • Cook at Manual, 10 minutes. You can Quick Release.
  • Serve with berries, homemade Almond Milk, and if desired cinnamon and and a hint of maple syrup.

 

Do you make Steel Cut Oats? Do you have an Instant Pot? Did you try this recipe? Comment below!

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