Hoping your New Year plans are well underway to reach some incredibly healthy goals! Last month we explained that in order to have a goal, you need a plan to reach. The plan should be within reason, doable, practical, and make sense within your unique lifestyle. With this in mind, the chances of successfully mastering (and maintaining) your goal are much higher.
Our goal for you is to practice new, more balanced habits that support the type of life you wish to live. Consistently practicing how you wish to feel, look and embody is the only way you can get better at it. No magic wands here….just good old fashioned doing ‘til you do it so often your new, more balanced habit goes unnoticed…as all habits tend to do. J
Spend just one minute each day to envision you, being that person who is confident, self-possessed and in control of your own decisions, as they relate to your health and wellness. No one can want this for you….”it” has to come from within. Do whatever it takes to not be a part of that group that tosses in the towel by March because your goals took too long to unfold. Consistency is the ONLY way to build a balanced habit. Day in and day out. Keep on plugging away.
Here is a yummy dessert-type bonus recipe to try out this month:
Apple Cloud Cake
Yields: 1 9 x 9” square cake
8 Egg Whites at room temperature
2 Tbsp. Fresh Lemon Juice
1/2 cup Granulated Sugar
1 tsp. Cinnamon
1/2 tsp. Cardamom
1/2 tsp. Vanilla Extract
1 1/2 cups White whole Wheat Flour, sifted
1/2 tsp. Salt
1/2 cup Walnuts, chopped
Directions: Pre heat oven to 350°F.
Generously spray a 9 x 9” cake pan with canola then dust with flour; set aside.
Step 1: Place egg whites (or aqua faba) in a cold bowl and beat with an electric mixer on high speed until stiff peaks form.
Step 2: Meanwhile, in another large bowl, add grated apple and remaining 8 ingredients (thru walnuts). Combine well.
Step 3: Use a spatula to fold in egg whites (or aquafaba) until fairly well combined. Transfer to prepared baking pan and place into pre heated oven and bake for about 30 min., or until a toothpick inserted in the center comes out clean. Cool in the pan on a wire rack for at least 15 min. before slicing.
Separate when cold, let whites come to room temp. after
You could make this Vegan using aquafaba
3 cups Apple (usu. 2 large), peeled, grated
We prefer Honeycrisp Apples
A food processor with the grating attachment makes this a snap
They sell Canola with Flour Spray
We do not portion our desserts; please practice portion control
Bacon & Kale Frittata
Ingredients: Canola Oil Cooking Spray 1 cup Sweet Onion, chopped small 3 slices Bacon (Pasteurized Pork or Turkey) -before cooking, cut into small pieces 4 cups Kale Leaves, coarsely chopped 2 tsp. Minced Garlic 3 XX-Lrg. Whole Eggs 6 XX-Lrg. Egg Whites or 2 cups Egg Beaters® finger pinch Black Pepper finger pinch Kosher Salt 4 oz. Crumbled Goat or Feta Cheese
Directions: Pre-heat broiler
Step 1: Spray large oven-proof skillet with spray; place over medium heat. Add onion and bacon; cook and stir 6 – 8 minutes; until onion is tender and golden.
Step 2: Add kale and garlic; cook 3 – 5 min., or until kale is wilted. Evenly spread mixture to cover bottom of skillet.
Step 3: Whisk eggs and seasonings in a small bowl until well blended and slightly frothy. Pour evenly over kale mixture; sprinkle evenly with cheese. Cover and cook 6 – 7 minutes or until mostly set.
Step 4: Uncover skillet; broil for 2 – 3 minutes or until golden brown and set. Let stand 5 minutes before cutting and serving.
This is a great meal to make the night before. Fully cool, lightly cover in the skillet. Refrigerate in skillet and portion in the morning. Reheat or eat cold! Yum!
To Portion Frittata; Note the fraction given to you. The # on the bottom means the total wedges per frittata. The # on the top is how many wedges you get out of the whole number. EX: 1/4 means that you get 1 of 4 equal wedges of one whole frittata. = 4 wedges Frittata 2 unit portion: (1 of 6 portions) 1/6th Frittata slice + 1 cup fresh fruit 3 unit portion: (1 of 5 portions) 1/5th Frittata slice + 1 heaping cup fresh fruit 4 unit portion: (1 of 4 portions) 1/4th Frittata slice + 2 cups fresh fruit 5 unit portion: (1 of 3 portions) 1/3rd Frittata slice + 2 heaping cups fresh fruit
February Kitchen Tips
Mash Notes: You love mash potatoes but ordinary spuds get boring fast. Solve your comfort food cravings with these healthier versions for some health benefiting and taste-satisfying mashes!
Steam until tender, then puree with sauteed onions and a splash of Organic Half & Half. In addition to a surprisingly creamy compliment, you’ll get a dose of good nutrients.
Roast these root veggies to bring out their nutty sweetness then mash with a drizzle of EVOO, and finish off with a sprinkle of nutmeg. It’s a yummy way to get your fiber and vitamin C.
Roast or steam carrots and mash into your favorite spud mash for a burst of flavor, color and a health benefiting antioxidant rich vegetable addition. Carrots contain vitamin A, antioxidants and other nutrients
Yam/Sweet Potatoes: Orange-fleshed varieties are loaded with skin nourishing beta-carotene. Bake whole, scoop out the flesh, and drizzle a bit of Reduced Sugar OJ, a pinch of each cinnamon and chili powder. Yum!
Red Spuds: OK, so we are back to plain old spud mash, but let’s pump it up! Puree some low-fat cottage cheese in a blender so make it nice and creamy. Add to your skin-on red spud mash and you now have a beautiful, creamy protein-fortified version and no one will be the wiser!
1 Balanced Habit to Work on in the 2nd month of 2019
-Each month we will add to this list-
Cut back on coffee or soda and drink more water.
Break a sweat, even for 15 - 20 min. every day of the week.