An Easy Summer Side

I just got back from a weekend of rich, delicious, food.  I am feeling the effects of it! My 2.5 year old even said, “You tooted again!”  LOL, insert cringe emoji here. Awesome at the time but at the end of the day it doesn’t make me feel very alive or vibrant. Time to get back in the kitchen. I came across a this recipe from The Smitten Kitchen and, lucky me, I had most of the ingredients on hand.

I bet I bring this to the 4th of July BBQ I am going to.

I was going to bring big salad of strawberries (red), blueberries (blue), with feta (white) tossed with some fresh basil, chopped pecans, with a lemon/evoo vinaigrette. Heck, I bet I bring both! That way I’ll have more options than the Costco potato salad. The sweetness of the carrots, the tarte from the lemon, and the salty nuttiness from the pistachios all come together in this beauty.

Carrot with Tahini Dressing

  • shred 1 pound carrot

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    I didn’t have the chickpeas on hand (what?), but they would have been a great addition to it.

  • chop 1/4 cup parsley
  • chop couple Tb. pistachios

Dressing

  • 3Tb well stirred Tahini
  • 2Tb Lemon juice
  • 2 Tb water to thin
  • 1-2 cloves chopped garlic
  • salt and maybe some red pepper to taste

Roasted Chickpeas

  • 1 can chickpea drained and rinsed
  • couple Tb evoo
  • 1tsp cumin
  • bake 15-20 min @ 425

 

 

 

If you make it before hand, toss the pistachios and chickpeas when you serve to keep them from getting soft. Tahini is a bit of an investment, but keeps for years and is a great condiment to have on hand. Click here for even more ideas (not just for hummus) on how to use it!

Because I like knowing how my food is working for me:

Parsley– Not just a breath freshening condiment (it kills bad breath causing bacteria), some call this a super food! Three times more Vitamin C than oranges, two times more iron than spinach, and a whopping 574% of your Vitamin K, which is great for bone strength and fighting against Alzheimer’s disease.  A great digestive aid (which I needed today!) and a super beneficial herb for cleansing the system of mercury, which is often found in dental fillings (ugh- I have many).

Pistachios– highest in protein and lowest in fat compared to other nuts. They also contain copper, which helps with iron absorption- great if you are anemic, or on the border like me.

Tahini– merely ground sesame seeds; this is an often over-looked peanut butter alternative. A little goes a long way!

  • Way less processed
  • Peanuts often grow a mold/fungus called aflatoxin that isn’t great on the gut.
  • More calcium and iron than peanuts
  • sesame seeds are a less common allergen
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Super Immune Booster. My Father in Law grows it so we always have it on hand.

Steeping in feeling more alive and vibrant,

Tori

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Mind • Fullness

Maybe it’s just my line of work but the word mindfulness is thrown around as frequently as “exercise” and “nutrition”. We have all heard it BUT my question is, do you actually know what it is? And my next question is, do you know how to practice it and reap the benefits?

Oftentimes, concepts like mindfulness or even meditation get connected to something that may seem beyond ourselves. If you can’t conceptualize the benefit of doing something and immediately getting a return on your efforts, it’s hard to commit. Human nature, I get it.

Colin Meditating

Hear me out, we all have the basic human ability to be fully present, aware of where we are and what we are doing, AND not overly reactive or overwhelmed by what’s going on around us. While mindfulness is something we all naturally possess; it’s more readily available when we practice it. Like a good fitness program, mindfulness involves different forms of training, each with a different focus and emphasis.

How to get started?

There are so many ways to bring mindfulness to your everyday life. Mindful meditation is the most common practice. There are also other ideas beyond meditation to practice throughout your day like eating, exercising, spending time with friends and family, and completing simple every day tasks. Most of the time we live life in auto-drive and rarely slow down. Try these ideas on for size:

  1. Limit phone time around family and friends
  2. Eating Meals: Sit down to meals at the table, enjoy your conversation and actually taste your food.
  3. Practice breathing, especially belly breaths help with adverse or stressful situations.
  4. Listening to others can deepens trust and understanding.
  5. Exercising without music, books or podcasts, try focusing on your breath, the rhythm of your foot steps, the strength in your muscles, or the form and movement of your body.
  6. Engage your senses in nature; smell flowers, put your hands in dirt, stand barefoot in the grass, swim in a lake, let the sun shine on your face.

lilac.jpg  Sunset

Simplicity is key. Focus on your goals and what you want out of life. Utilize mindfulness to pave the path to more connectedness. Ask yourself, how can you be more mindful in your everyday life?

Steeping in Mind Fullness,

Megan

 

Winner Winner Chicken Bone Broth Dinner!

Earlier this week we told you all about bone broth and its amazing benefits. We went over all of the positive effects it can have on your health including digestion, joint health, and promoting healthy skin.

Celebrities like Kobe Bryant, Gwyneth Paltrow, Salma Hayek and many more turn to this superfood to look and feel younger, healthier.  Kobe Bryant calls bone broth his ‘secret weapon.’ Amino Acids + Bone Broth = A Superfood Staple.

A BIG thank you to all who participated. Taking action for your health is all about adding the good in.

Congratulations to our Winner: BIZ CASMER!

Our friends at Fire and Kettle are letting us extend their offer one more day so…today is the last time you can take advantage of this offer on Kettle & Fire bone broth!

Click here to be taken to your savings. And Remember STEEPEDINWELLNESS10 at checkout.

Remember: Even though we are in the thick of summer heat, these are shelf stable for two years!  Or try their Berry Smoothie to keep you cool.

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Steeping in Wellness,

Tori and Megan

 

There Is A New Bone Broth On The Block

I have written about my love of bone broth, encapsulated my love in images, and drink it several times a week. In the past I would have my stove top going hours on end, then I moved on to the Crockpot which enabled me to keep it simmering overnight, and then I graduated to Carrot Bomb’s sipper broths. All of these are great ideas (especially Carrot Bomb) but all of them have drawbacks. Time, freezing,  and having them ready when the inspiration to cook something up comes to mind.

This is where Kettle & Fire comes in

Kettle and Fire is located at Whole Foods now, BUT they are also delivering right to your door step! I am so excited about this- Kettle and Fire is offering YOU, our fans, 10% off your first order by entering STEEPEDINWELLNESS10 at check out! If you order 6 or more cartons, shipping is waived too.

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Nope- you dont taste it!

Benefits specific to Kettle & Fire Chicken

  • Fresh, never-frozen bone broth. They are the only company that has a fresh bone broth that won’t go bad, doesn’t require freezing and doesn’t ship with harmful styrofoam containers and dry ice.
    • They package it while it’s hot (so no germs can get in), and in what’s known as an “aseptic” vacuum environment so there are zero pathogens in the box or in the packaging area. This means no spoilage and a 2 year shelf-life with no added preservatives or additives!
  • This bone broth is made from all organic chicken bones
  • Super high amounts of collagen and gelatin since they use chicken feet
  • The slow-simmer time extracts insane amount of proteins (10g protein per serving!)
  • The organic chicken bones they use results in higher quality bones and more flavorful bone broth
  • Combination of chicken bones, veggies and spices create an amazingly delicious bone broth.
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Pretty Basic Ingredients!

Overall benefits of bone broth consumption

  • Joint health  –Having had knee surgery this is super important to me.
    • Bone broth contains tons of collagen, the protein that makes up bones, tendons, ligaments and other flexible tissues.
    • Bone broth contains other proteins like gelatin, proline and glycine
    • Contains lots of Glycosaminoglycans (GAGs), including glucosamine, that are commonly taken as supplements to reduce joint pain and inflammation
  • Digestion -Last week I had an awful stomach bug and was lucky enough to have this on hand to drink. It’s filling, nourishing, and easy- which is a huge bonus when you Processed with VSCO with a9 presetare under the weather.
    • The glycine and glutamine – both amino acids found in large quantities in bone broth – help maintain the integrity of the intestinal wall, preventing leaky gut.
    • The collagen found in bone broth helps improve digestion by ensuring that the stomach lining is healthy.
  • Skin –Great for aiding in the affects of sun exposure- HELLO summer!
    • In the same way that bones are comprised of proteins, so is your skin. Skin loses elasticity and hair becomes brittle when nutrient deficient. One of the single best ways to restore luster to skin and hair is to consume collagen. Consuming collagen-rich bone broth can increase connective tissue, reduce cellulite and tighten your skin.
  • Detoxification – I am always looking for ways to support my body.
    • The glycine found in bone broth supports the liver in one of its primary duties: to collect, compound, and orchestrate removal from the body. Glycine also helps the body to reduce oxidative stress by producing antioxidants.
  • Contains minerals like magnesium, potassium and calcium from bone breakdown.

 

broth

 

Here are some ways I like to use it:

SIPPING! -I always heat on the stove, there is something that doesn’t seem right about heating it up in the microwave. I’ll add whatever spices I am feeling.

Usually:

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It makes me pretty happy this guy gets the goodness when he eats too.

 

  • Turmeric with a pinch of salt and pepper
  • Lemon Pepper
  • Curry Powder and some coconut milk

COOKING – Rice/Quinoa- Makes a great depth of flavor. I’ll add spices here too, depending on what I am making up.

SMOOTHIES – YES! And, no, you can’t even taste it. Which is great for these summer months when you may not want to be sipping hot broth but still want all the goodness. I think this needs its own post – stay tuned!

SOUPS – and never look back. Most store bought containers are full of sodium and not made with all the free range and organic meats and veggies that this is.

MY DOG – I am that mo;, just freeze up some in ice cubes tray for a great summer treat!

I am so excited we buddied up with them and are able to give you this discount. Remember to enter STEEPEDINWELLNESS10 at checkout through our special link for your discount off your first order.

We hope you try and enjoy as much as we have!

Steeping in Organic Broth Goodness,

Tori

 

*Disclosure: This post contains affiliate links, meaning we get a small kick back. We wouldn’t support anything we don’t use and love. Thank you for supporting our Green Smoothie and Beer Garden Habits.