Let’s get cooking – Cold Summer Soups 7-19-18
As they say, the dog days of summer heat is here upon us! July is typically the month our home grown and farmer’s markets start producing that beautiful fresh produce.
Now what do we do with all this delicious, fresh produce and still keep our cool? We make chilled soup! The varieties are endless with chilled avocado, potato, tomato soups and my summer favorite gazpacheo! More like a fresh, spicy salad in a cup! I love it’s summer freshness and chill.
I’ve included a link below with a bunch of cold soup recipes. Try a new one and let me know what you think! Cold soups are great because they don’t heat up your kitchen and you keep a lot of the nutrients in place without cooking them.
So let’s break down a gazpacheo. We start with tomatoes, tomato juice, cucumbers, peppers-spicy or not, a bit of olive oil and white vinegar and of course salt and pepper to taste. You pretty much chop and blend up to a beautiful smooth cold soup. The tomatoes contain vitamin A, C, B complex, potassium, antioxidants that may help with cancer prevention, and lycopene which has been shown to ward off free radicals and have some UV protection and may help with some skin cancer prevention. Cucumbers contain potassium, are antioxidant against those free radicals, are an slight natural diuretic, and vitamin K which may help with bone strength. Bell peppers contain a very high concentration of vitamin C, who knew? Also some iron, potassium, manganese, and B complex which help with our natural enzyme balance.
The next time you’re sweltering in the heat but hungry, try a cold soup. Not sure if you’ve got the right ingredients? Why not do a pantry makeover/smart shopping session program? Visit my events page here : https://kimgerhardt.com/event/pantry-makeover-smart-shopping-sessions/ and contact me to set up your sessions! Stay cool!
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
https://www.saveur.com/cold-soup-recipes
Read MoreLet’s Get Cookin…Peppers-eat the rainbow!…6-28-18
Summer is here and so are the farmer’s markets and soon to be bountiful home gardens! Peppers are a great summer treat not only in taste but also in nutrients. The bell pepper is a tasty treat but it also may help you fight quite a few ailments from a common cold to certain types of cancers.
Bell peppers come in the rainbow of colors. The most popular are green, red and orange. But you will find yellow, white and even lavender peppers. Did you know bell peppers are called sweet peppers because they don’t have the heat index of their chili cousins? Another fun fact is a dried and powdered bell pepper is called paprika! Who knew?! Bell peppers are a great source of Vitamin C. “A medium bell pepper contains 169% of the RDA’s Vitamin C “! Higher than citrus! They also contain potassium, folate and vitamins E, A & B6. They are loaded with antioxidants!
A bell pepper is a tasty, healthy treat whether eaten raw in salad or crudite. Saute with onions and add to a whole wheat roll atop a fresh tomato or your favorite whole grain pasta or brown rice.
Here’s a quick recipe I like with bell peppers.
- 3 medium bell peppers choose your favorites
- 1 medium red onion thinly sliced
- 2 tbsp extra virgin olive oil
- 1 tbsp fresh basil chopped substitute your favorite herb
Slice the tops and bottoms off the the peppers. Cut into quarters and remove all seeds and membranes. Slice into 1/4 inch strips. Place all pepper slices into a bowl and add sliced red onion.
Make the dressing. In a small mason jar, add the extra virgin olive oil, fresh basil or other herbs and shake well. Pour over the peppers, add the salt and pepper to taste and enjoy!
Serves 2
Now is the perfect time to start eating fresher, foods as summer is upon us. I’ve included a link from Dr. Axe below on the benefits of bell peppers. A great read.
If you’d like to start making healthy food choices but need a little help, contact me today. We can set up a free consultation and put your best coaching program together. Whether pantry makeover, smart shopping, recipe redo or a cooking lesson, we can put your best program together for your needs and healthy goals!
http://www.healthline.com/nutrition/foods/bell-peppers
https://draxe.com/bell-pepper-nutrition/
https://www.localharvest.org/farmers-markets/
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
Read MoreLet’s Get Cookin…Tomatoes-the jewel of summertime…6-18-18
The tomato. A summer staple and one of my top five favorite foods. Is it a vegetable or a fruit you ask? Well according to https://en.oxforddictionaries.com/explore/is-a-tomato-a-fruit-or-a-vegetable/, the answer to the question is that a tomato is technically the fruit of the tomato plant, but it’s used as a vegetable in cooking.
Either way its a delicious nutrient dense veggie/fruit bomb. Tomatoes come in all colors these days such as ruby red, yellow, green, and too many heirloom varieties to count! So what makes the tomato a healthy addition to your diet?
“The tomato is a juicy, nutritious fruit commonly eaten as a vegetable, is another wonderful gift of the Mayans to the world. This humble vegetable of Central America has seized the attention of millions of health seekers for its incredible nutritional properties. Interestingly, it has more health-benefiting compounds than that of some popular fruits like apple!”.
“Tomatoes contain antioxidants found to be protective against cancers such as colon, prostate, breast, endometrial, lung, and pancreatic tumors. They also contain lycopene, a flavonoid antioxidant, is a unique phytochemical compound found in the tomatoes. Lycopene may help protect cells and other structures in the human body from harmful oxygen-free radicals. Studies show that lycopene protects the skin from ultra-violet (UV) rays and thus offers some defense against skin cancer.”
So now how to use this healthy beauty? I think one of the most popular ways is in a fresh salad. Whether cherry, grape or the larger variety, the tomato loves to hang with lettuce cut up in your favorite salad. I like to make my own fresh tomato sauce from my local tomatoes. Great in a fresh and spicy salsa or topping on a pizza! As a vegetarian I use them as the mainstay of my sandwiches with a schmear of mashed avocado on a whole wheat roll.
So hit your favorite farmer’s market or grow your own beauties! I offer a program on how to grow your own wellness container garden. Visit my page here for more info https://kimgerhardt.com/event/grown-food-make-meal/. Here’s my fave easy, peasy salsa recipe:
- 2-3 large roma tomatoes
- 1/2 large onion
- 2 cloves fresh garlic
- 1/4-1/3 cup fresh cilantro
Chop tomatoes, onion and garlic finely
Place in a bowl with the juices
Rinse and rough chop the cilantro to release the oil, you can use the stems as well here
Add the half lime juice and mix well
Add salt to taste, it should be slightly salty. The tomatoes will absorb much of the salt.
Place in a covered container at least an hour before eating. Serve with your favorite chips or veggie sticks.
Serve 2
Enjoy
Contact me for more information on my coaching services and enjoy the bounty of fresh summer tomatoes. 🙂
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
https://www.nutrition-and-you.com/tomato.html
Read MoreLet’s Get Cooking.. Fresh Corn, golden nuggets of yum…6-11-18
What’s the first thing you think of when you see an fresh ear of corn? Summer! Not much else screams “it’s summer” at you quite like an ear of golden nugget goodness. No matter how you eat it, it’s a delicious treat that’s got some great health benefits too.
As today, 6/11/18 is National Corn on the Cob today, I thought I’d salute our yellow friend with it’s own blog post!
This time of year we are seeing more and more fresh ears of corn at our local farm stores and farmer’s markets. As with all fresh food, using corn as soon as you can after purchase is best for the most flavor. Here’s a bit of nutrient info on the lovely ear of corn:
Fresh corn is gluten free, it contains ferulic acid which may help to contribute to cancer prevention, B complex vitamins, iron and copper! If you’re not sure where your local farmer’s markets are, I’ve attached my 4/18 blog post with a link to ones in your area!
So how do you like your corn? My guess the most popular ways are boiled and grilled. Both delicious option to get your corn on! I like to boil fresh ears for my homemade green corn tamales and add into salads, vegetarian tacos and black bean-recipe to follow.
When storing your ears of corn, be sure to keep it in the husk if you don’t use it that day in the refrigerator. Some early corn has higher levels of natural sugar so be aware if you have sugar intake issues.
No matter how you make it, corn is going to taste great. Here’s my black bean/corn salad. If you’d like more ideas to make corn your own and some purchase tips, contact me to set up a smart shopping/cooking demo program. Let’s get our corn on early and all summer long! 🙂
- 2 ears fresh corn steamed, cut off the cob and chopped
- 1/2 cup fresh black beans or 1 15 oz can drained
- 1 medium tomato chopped in 1/2 inch dice
- 1/4 cup chopped fresh cilantro fresh parsley can be substituted
- 2 scallions 1/4 inch dice
- Salt & pepper to taste
Mix all ingredients together and enjoy!
Serves 2
ttps://www.nutrition-and-you.com/sweet-corn.html
Let’s Get Cookin! Fresh foods at the farmer’ markets! 4-11-18
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
Read MoreLet’s get cooking…healthy, hot weather meals…5-29-18
It’s hot outside! I love the heat and 89 sunny degrees doesn’t phase me, but others may not be so happy. When it’s this warm outside our meal choices tend to be lighter fare and by default, can be healthier!
Don’t fall in the too warm weather trap of buying pre-made foods in the frozen foods section to avoid cooking your meals. They may be convenient but are they healthy? With all those additives, colors, preservatives and who knows what else you can’t pronounce, doesn’t making your own fresh foods sound tastier?
We still want to eat our balance of complex carbs, protein and healthy fats daily. My ratios are 50/25/25. Yours might be different but we can all start with some fresh foods.
Now’s the time to start experimenting with salads! Head out to your local farmer’s market on the weekend, check out the link in my previous bloghttps://www.localharvest.org/farmers-markets/ As a vegetarian, I love this time of year! You’ve got some great choices for fruits and veggies and whole grain breads!
Breakfast, lunch and dinner can be made up of fruits and veggies. A breakfast salad can contain your fave greens, fruits and a sprinkle of your fave nut. Drizzle with honey or pure maple syrup and you’re ready to eat! A lunch or dinner salads can be your fave greens, veggies raw or lightly steamed (less than 3 minutes) with a splash of olive oil and or your fave vinegar. If you eat dairy products, toss in some chopped cheese. Or just have the veggies, raw, lightly steamed or both! Grab some whole grain breads or tortillas and drizzle some olive oil and pile on your faves. Dessert can be fresh fruits with some chopped mint and a splash of citrus juice.
Warm weather cooking can be easier than you think with a few changes to your usual meals. Questions? Contact me to set up a coaching sessions or a pantry makeover/smart shopping program. I’ve got a raw foods recipe/cooking certification and recipes to share!
Enjoy the warmer weather, be sure to hydrate and eat fresh!
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
Read MoreLet’s Get Cookin….Spaghetti Squash, its good…5/21/18
One of my lifelong favorites in the squash family is the spaghetti squash. I’ve been making it since the 80’s!
As a vegetarian, I’ve got to find foods that taste great, are nutrient dense and fill me up as well. Spaghetti squash is one of those foods. It looks like strands of spaghetti and you can prepare it any way you want and feel like you are eating spaghetti.
Let’s start off with it’s nutrient bio.
- “Its flesh along with its strands contains a good amounts of dietary fiber. This roughage binds to cancer-causing toxins and chemicals in the colon and thereby protecting its mucosa from inflammatory bowel disease (IBD), cancers, and diverticulitis. Also, it helps reduce fat absorption and blood LDL-cholesterol levels.
- It carries anti-oxidant vitamins such as vitamin-A, vitamin-C, and carotenes in small amounts on comparison to pumpkins. Vitamin-A is a powerful natural antioxidant and is required by the body for maintaining the integrity of skin and mucosa. It is also an essential vitamin for healthy eyesight. Research studies suggest that natural foods rich in vitamin-A may help the human body protect against lung and oral cavity cancers.
- The squash boasts higher source of the B-complex group of vitamins like folates, niacin, vitamin B-6 (pyridoxine), than in pumpkins.
It is also a modest source of minerals like zinc, copper, calcium, and phosphorus.” And you can eat the seeds!
Besides being so healthy, spaghetti squash is like a blank canvas of food! I like to serve it with steamed veggies and sauteed onion and garlic. Add some of your favorite hard cheese and you’re ready to eat! If you like tomato sauce, top it with and some large sauteed mushroom. The possibilities are really endless!
Here’s how I cook spaghetti squash:
Cut it in half and remove the seeds. If you want to roast the seeds, clean and place on a small baking sheet with some olive oil, salt and pepper or spices. Bake at 400 for 10-15 minutes till just done!
Place the spaghetti squash on a baking sheet and heat up your oven to 400 degrees. I brush with olive oil and a sprinkle of ground Himalayan pink salt and fresh cracked black pepper. Bake for one hour, shred with a fork to get the strands and go! FYI I bake all my squashes the same at 400 degrees for an hour. I cut them in half, remove the seeds and that’s it!
If you’d like to start eating healthier but not sure where to begin, let’s set up a pantry makeover/smart shopping program here https://kimgerhardt.com/event/pantry-makeover-smart-shopping-sessions/. Contact me today! Cheers!
https://www.nutrition-and-you.com/spaghetti-squash.html
*Disclaimer:
This information is solely for informational purposes. IT IS NOT INTENDED TO PROVIDE MEDICAL ADVICE. Kim Gerhardt, Certified Health Coach, does not take responsibility for any possible consequences from any treatment, procedure, exercise, dietary modification, action or application of medication which results from reading or following the information contained in this information. The publication of this information does not constitute the practice of medicine, and this information does not replace the advice of your physician or other health care provider. Before undertaking any course of treatment, the reader must seek the advice of their physician or other health care provider.
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