I have cabbage coming out my ears! Seriously. our CSA has been giving us multiple heads of cabbage for the last two weeks. It’s awesome, but just too much for two people. My roommate and I both hate to waste food. We would much rather see our local, organic produce go to good use in another household than sit to rot in our fridge or stuff our faces full of the same food over and over again. Another good way to make sure your produce doesn’t go to waste is to blanched and freeze it which would allow you to continue eating local produce past the growing season. You can blanch and freeze cabbage so if this happens to you fear not!
The other way to use up your excess cabbage is in this apricot coleslaw. For the dressing I used Primal Kitchen’s Avocado Mayo but you could substitute with your own homemade version. Not sure how to make it yourself? We have a recipe in the Fall eBook. Subscribe to our mailing list for a copy!
Don’t eat pasta, avoid all the IPAs, stop going out for fast food. WAHHH WAHHH WAHHHH who wants to hear about all the food you can’t have?! Not this gal. It’s always better to focus on what you can and should add to your diet and eventually all the good will crowd out the bad. Here it is friends, 7 foods a dietitian wants you to eat.
Dark Leafy Greens
Dark leafy greens are some of our most nutrient-dense foods meaning they have a TON of vitamins and minerals for very little calories. They are packed with vitamins A, C, and K, and contain smaller amounts of our B vitamins and vitamin E. They are also a great non-dairy source of calcium and contain appreciable amounts of manganese, choline, iron, copper, and magnesium. Not only are they full of micronutrients they also contain phytonutrients like carotenoids and phenolics. These phytonutrients work as antioxidants in our body fighting off free radicals and the damage they cause which can lead to a whole host of chronic diseases including cancer, cardiovascular disease, autoimmune conditions like rheumatoid arthritis and neurodegenerative diseases like Alzheimer’s to name a few. I honestly don’t care what kind you are eating as long as you’re eating them. Some options are mustard, turnip, collard, dandelion and beet greens, kale, swiss chard, bok choy, cabbage, spinach, arugula, and watercress. Broccoli and Brussels sprouts even count Cooking is as easy as sautéing these guys with butter, salt, and pepper and finish with lemon juice.
Eating liver is basically like eating a whole food version of a multivitamin because one of the liver’s many functions is nutrient storage. A 3 oz serving of beef liver gives you more than your daily needs of vitamin A, vitamin B12, riboflavin, and copper and is also a great source of niacin, thiamin, vitamin B6, folate, pantothenic acid, iron, phosphorus, zinc, manganese, and selenium. It’s far more nutrient dense than the muscle meat we typically eat. Even if you aren’t ready to dive headfirst into liver and onions you can always blenderize liver and add it to meatballs, meatloaf, burgers, or Sassy’s Bacon Wrapped Meatloaf Muffins. (Try the meatloaf muffins, they are contest winning!)
Fatty fish including anchovies, salmon, mackerel, whitefish, sardines, tuna, herring, and trout are high in omega-3 fatty acids. Omega-3 fatty acids are an essential fatty acid meaning the body is unable to make it and it is therefore essential we obtain it from our food. We need omega-3s for our brain development and function and they are precursors for anti-inflammatory compounds in our body. To learn more about the dreaded inflammation check out Nutrition Genius Radio Episode #30. The average American consumes less than half of the recommended dose of the omega-3 fatty acids EPA and DHA. To make sure you’re getting enough of this good stuff bump your fish intake up to twice weekly.
Herbs and Spices
Not only are herbs and spices packed full of nutrients but they make food taste much more flavorful and interesting. Think broccoli tastes bad? You’ve obviously never cooked it in salt, pepper, garlic powder, and butter. Roasted chicken and potatoes seem boring? Add rosemary and dill. Scared and unsure of how to use spices? Try Jesus’ Tears Curried Chicken, it will take you to another world. Similarly to fruits and vegetables, herbs and spices also pack a wicked phytochemical punch and have been found to decrease inflammation, act as an antioxidant, and some even have antibacterial and antifungal properties.
I don’t think there is anything that drives a real food dietitian more insane than someone saying they had an egg white omelet for breakfast. THE NUTRIENTS ARE IN THE YOLK. Seriously, look at this yolk to white comparison. Crazy, right?! So eat the whole egg which will give you omega-3 fatty acids and over 20 vitamins and minerals. Eggs are one of the best sources of choline which is required for the structure of cell membranes, functionality of the nervous system, and replication of DNA. We’re egg enthusiasts here at TNG and have all the egg recipes for you- Everything but the… Egg Frittata, Savory Oatmeal with Eggs, Smoked Salmon Egg Frittata, and Bacon Wrapped Egg Muffins.
Tea is also full of phytonutrients and has the added benefit of adding compounds from plants that you don’t typically eat. Research has show green tea has anti-cancer, anti-obesity, anti-atherosclerotic, anti-diabetic, anti-bacterial and anti-viral effects and herbal teas have shown many different benefits depending on the plant components involved. Not only do they have the above health benefits but some teas such as chamomile, lavender, and peppermint may help with sleep which would give you even more of a health improvement.
Fermentation is the process of bacteria converting carbohydrate into acid, gases, or alcohol. These foods contain bacteria typically referred to as probiotics which help with digestion, nutrient absorption, and maintenance of the immune system. Research is also looking at our intestinal bacteria for the beneficial role it can play in attenuating inflammation, playing a preventative role in heart disease, inflammatory bowel disease and allergies, and improving mental health issues like anxiety and depression. Not only do the bacteria contribute to our health but they break down components in the food that our bodies can’t and give us additional vitamins, omega-3 fatty acids, and enzymes. Some of our favorite fermented foods are kombucha, sauerkraut, and kimchi. Stay tuned for a kombucha recipe soon!
Which of these foods do you need to add to your diet? What super foods are you already eating? Let us know in the comments below!
A little Throwback Thursday with these bacon wrapped meatloaf muffins! These meatloaf muffins are easy to make and DELICIOUS to eat. Best part? Bacon…ok but really the best part is that you can cut up ALL the veggies and sneak them in there without having to hold your nose 🙂 Well if you are holding your nose while eating veggies then we may need to chat…because veggies are delicious!
I recommend looking for a great source for your beef as well. Grass-fed (and finished) beef is the best kind because not only is it LOADED with nutritients and anti-inflammatory compounds but it also most likely means that the farmer truly cared enough about the animal to make sure it was living a good, happy and health life 🙂 Check out what Diana Rodger’s ( a past podcast guest) has to say about the sustainability of food and meat!
Check out EatWild.org for farms near you OR go to a local farmers market or farm and start talking to your farmer, if they are proud of their product then they will gladly tell you how they raise their cattle!
Alright, time to get cooking, you can make these without bacon and they are just as tasty and feel free to chop and add any other vegetables that happen to be in your kitchen!
Sorry about that obnoxious title but I am so excited about ALL THE THINGS in this recipe! And holy guacamole I am on a Brussels sprouts KICK these days! Yesterday I whipped up some black bean sliders and topped them with my famous guacamole recipe (found in the fall eBook) so obviously I needed some spicy vegetables to go with it. Well, that and I also needed to come up with a way to use more cilantro. Seriously, what are grocery stores thinking? How the heck does anyone use that entire bunch before it goes bad? I wish I didn’t keep killing the cilantro plant in my herb garden #firstworldproblems.
Are you excited about switching to the Real Food lifestyle but worried about where to start?! Check out this week’s episode to learn how to make food shopping easy and Sassy-Pearl-ified with our top 10 tips and trick!
I promised you a follow up to my Perfect Tailgating Chili with a different twist so here it is… a White Chicken Chili recipe! I have a friend who doesn’t like regular chili (weirdo) but loves chicken so I made a twist on the original to try to sucker him into liking chili with this recipe. When I was in college I used to frequently visit a restaurant that had the most delicious and thick White Chicken Chili so I wanted to create something similar. In order to re-create the consistency without flour I used potato starch to thicken. If you aren’t into thick soups you can always omit the potato starch for a delicious warm you up on a cold winter day bowl of deliciousness.
In order to truly get a bang for your nutrition buck with this recipe I recommend you roast the chicken yourself ahead of time. This will give you the quality and nutrient density of a free-range chicken and the moisture and flavor of a fresh roasted chicken. Twice as healthy, twice as delicious as store bought (and not so healthy) boneless skinless chicken breast #winning.
Make sure when you make this recipe you use the hashtags #adventuresofsassyandpearl and #pearlandsassyapproved
Christmas is coming and decorations are UP! These AMAZING Byer’s Choice Carolers are from Mama A over the years and how cute are the snowboarders (aka JJ and i?!). Anyone getting excited for the holidays? Or for skiing/snowboarding?! We sure are!
Anyone struggling from a Thanksgiving Food Hangover?!?! I can proudly say I am not…that’s what happens when you eat real food and enjoy it 🙂 #sassypants If you follow along below you will see what a Sassy Dietitian and Nutrition Genius eats on a random day of the week 🙂 Feel free to send us your food pictures so we can root you on in your real life journey!
Acorn squash are 3/$1 at the farmers market. That’s right I said three for one doll hair my friends! So of course we have about a bajillion now. Okay just kidding I have three but I also have a refrigerator full of produce. It’s really hard to keep two foodies (myself and my best friend/roomie, Bridget) in control at a farmers market. Luckily it isn’t difficult to get either of us to eat our veggies and we wanted to use as many as possible today. What better way than a hash? Continue reading “Hot Italian Sausage and Acorn Squash Hash”
Eggs-tremely delicious is the only way to describe this recipe! I know, I am so punny 😉 A smoked salmon egg frittata is a surefire way to blow the minds of your house guests…or maybe just your spouse! I posted the picture above on instagram this week and as promised a recipe to follow!