Monthly Archives: February 2021

Stop Cooking Diet Food

TITLE: Stop cooking diet food

Are you eating boneless skinless chicken and salad again?? Snooze! When making a lifestyle change, you need to enjoy the food you’re eating in order to be able to keep up with the changes long-term. If you don’t get enough variety you can easily start to fall into the “just another salad, ugh!” rut! We’ll share some our favorite ways to keep your meals feeling and tasting fresh, new and fun, to ensure you don’t get bored of your fresh, healthy meals. It is inevitable that there will be new recipes you try that you do not enjoy. Remember, this is part of the learning process and we’re here to help you find more and more recipes you’ll enjoy and look forward to eating!

Fat = Flavor
Are you eating egg whites, plain steamed vegetables with no butter or oil? People still don’t realize that they don’t need to be afraid of fat. Fat is a flavor carrier. Butter, bacon, and fatty meats, as long as they are grass-fed, are luxuries that standard “healthy” diets do not offer. Fat does not make you fat. What it does do, however, is make your real food diet far more delicious than any diet out there. It makes you feel satisfied and keeps you fuller longer. Pastured bacon and whole eggs beat an egg white omelette any day of the year.

Butter

Butter is ideal for cooking eggs and making pan sauces. Buy unsalted, grass-fed butter so that you can control the saltiness. Try making an herb or garlic butter and use it on top of your veggies.

Olive Oil

Oil Drizzle some olive oil onto your food at the end of the cooking process. Do not overheat it. Olive oil is perfect for drizzling over roasted vegetables or for making salad dressing. You can also use it to lightly cook spinach, as long as you keep the heat low.

Coconut Oil

This oil can handle high heat. Use coconut oil to sear meat, make curries, and pan fry salmon tor chicken.

Pastered Bacon

Pastured bacon makes everything better! Bake your bacon at 350° in a cast iron pan and then cook your meat or eggs in the fat. You can also use the bacon in salads, greens, or anything else.

Avocados

Avocados are creamy, rich, and satisfying. Eat them with your eggs in the morning or add them to your salads. Since hummus and dairy-based dips are out, guacamole is a great alternative.

Spice up your life

Adding a different fresh herb or spice to an old recipe can completely change a meal, as does just adding fresh herbs in the first place. A basic mixed greens salad or chopped salad will taste entirely different with some fresh basil, mint, cilantro, dill, parsley and so on. Don’t be scared to try a new herb. The same goes for new spices. Spice blends in particular can be an easy and great new addition to your culinary repertoire.

Salt & Pepper

The most important thing you can do to add flavor to your food is to properly use salt and pepper. Contrary to popular belief, you don’t need to be afraid of salt, especially if you aren’t eating any processed foods. Properly seasoned food doesn’t taste salty. It just tastes yummy. When using broths and butter, stick to the low-sodium varieties so you can control the flavor of your food.

Add Texture

Adding an element to your plate that breaks up the texture is another way to keep food interesting. If everything is soft, add something crispy / crunchy or vice versa. Instead of cooking two cups of broccoli with your salmon, have a cup of broccoli with a crunchy salad. Add a bit of cheese to your salad to make it more satisfying. Add crunchy nuts to a stir-fry or a salad. Try raw veggies with a bowl of chili to give you some much-needed crunch.

Increase Variety

Are you eating chicken and vegetables everyday? That’s going to get old real quick and we want you to enjoy your food so you can stick with it long term. If you are picky, encourage yourself to try new foods prepared different ways. Be open to new foods and you might surprise yourself!! Switching up your food regularly also exposes you to more nutrients to help your metabolism stay in fat burning mode.

Pucker up: Add some acid

Sometimes, food seems to just be “missing something.” A lot of times, it’s missing a squeeze of lemon or a splash of vinegar. Acid works a lot like salt in that it tends to bring out all the flavors of the food. Add some vinegar to your kale, for example, and you’ll be surprised at how much better it tastes.

Dressing, Sauces & Dips

This is an easy way to keep foods interesting and delicious! Add a fresh tasting dip, sauce or dressing to a vegetable based meal and you can transform the meal completely! Learning how to make new dressings, sauces and dips is one of the best ways to stay on path with a healthy lifestyle. They can be poured over salads, smothered over piping hot cooked veggies, eaten on their own as a snack or a soup, add bulk to any veggie meal, and make the same salad base taste completely different every time.

Switch up your veggies

Shake up the way you cut! If you always chop your vegetables into small cubes, try sticks, grating and shaving, or food process your veggies into a grain-like texture. Spiralize your zucchini, carrot, beetroot or sweet potato into “pasta” and either eat with a fresh veggie sauce or dip or toss into a salad with your other veg.

  • Roast or grill vegetables
  • Steam or boil with butter or olive oil, salt and pepper
  • Enjoy raw veggies alone on the side or with a healthy dip
  • Salads- change up your salads (Caesar, Greek, tossed, fruit salad, spinach, etc) so you don’t get bored.
  • Stir-fry-for a quick tasty side, add coconut oil, butter or olive oil to any veggies you have on hand and stir-fry them for about 5 minutes. Add salt and pepper to taste and any other spices you enjoy.

Eating an optimal diet should never be boring. Using the right ingredients and techniques will allow you to cook food that is both nutritious and tasty. Get on board the Simply For Life flavor train
and take your lifestyle change to a whole new, delicious level!

pasta 101

Italian Pasta: The Italians know that less is more! Italian dried pasta, it is made under rigid Government controls from hard durum-wheat flour, called semolina in English. Durum-wheat flour is higher in protein and better able to stand up to the rigors of pasta making and cooking than softer bread flour. In North America we overcook pasta, we serve it in immense portions, and we over-sauce it. In Europe, sauce is looked at as a condiment and is usually around ¼ cup serving. Cheese is freshly grated and about 1tsp is considered sufficient for most dishes. The portion of pasta is not a giant heaping plate of pasta. A typical portion of pasta is around 100 grams (3-1/2 ounces) or less of pasta per person (compared to 300-400g or more in North America). Italians don’t typically eat pasta as a main course, but as one course in a multi-course meal that includes antipasto, primo (first course), secondo (second course) — and contorno (or side) at the very least.
Ancient Whole Grain Pastas are grains that haven’t been hybridized over time and are more nutrient dense than the wheat that is produced today. Check the ingredient list for pasta that contains: farro, spelt, kamut, quinoa, amaranth, sorghum, chia, freekah, teff and millet.
Brown Rice Pasta: While not
necessarily any more nutritious than the other alternative pastas out there, brown rice pasta is an ideal way for people with severely restricted diets or food sensitivities to get their pasta. Brown rice pasta is free of both gluten and FODMAPs (fermentable
oligosaccharides, disaccharides, monosaccharides and polyols), mol ecules that can be poorly absorbed in people with irritable bowel syndrome.
Sprouted Grain Pastas: This pasta is hearty and definitely denser than most pastas available, but it has a good nutritional profile. Most sprouted grain pastas have wheat, but it’s not wheat flour – it’s the whole wheat kernel sprouted before processing, which increases the fiber and protein available and removes the phytic acid that makes wheat more digestible. The sprouting process also increases the beneficial enzymes, vitamin and mineral content. People who are gluten intolerant can sometimes enjoy this type of wheat without any issues because the increased enzymes metabolize the starch (gluten) in the wheat. Ezekiel Food for Life is a company that sells sprouted grain pasta and is available in some SFL Market clinics or health stores.
Supper Pasta Options on SFL Transition Phase
Zucchini Noodles can be made into noodles using a tool called a spiralizer. If you are trying to go grain-free or want a less heavy alternative to tradition al pasta, this is a fantastic way to get your pasta fix. You can eat the noodles raw or warmed slightly in a skillet with sauce. There are a lot of zucchini recipes available, even a Pad Thai one! Also, if you don’t want to use a spiralizer, you can cut the zucchini into thin slices like lasagna and bake them.

Spaghetti Squash Noodles are one of the most versatile pasta substitutes available. It has 1/4 of the calories of traditional pasta per cup and is lower in carbohydrate. There are a ton of ways to cook spaghetti squash and lots of delicious recipes online. A basic meat sauce is very good with spaghetti squash with a little fresh parmesan.
Kelp Noodles are a sea vegetable in the form of a noodle. Very low carb and gluten free, these can be eaten in a large portion without making you feel stuffed. These are best boiled to soften a little and added to stir-fries, soups or used in place of noodles for a Pad Thai recipe. Tomato sauce doesn’t work well with these.
NuPasta: A full plate of regular cooked pasta contains about 300 calories and 2g of dietary fibre, the same amount of NuPasta contains 25 calories and 6g of dietary fibre. It is also gluten free. NuPasta is made with the root of the konjac plant which is rich in dietary fibre and has no starch. The absence of starch is the reason why NuPasta is so low in calories.
Bean Pasta: A company by the name of Explore Asian makes the most delicious pasta using 100% mung beans. This pasta is extremely high in protein and fiber and gets you super full really quick. The noodles are a bit chewier than traditional pasta.