Feed your belly, feed your skin

With this fresh and sweet summer salad.

A couple of handfuls of Organic Girl supergreens*  (I find these at Publix in my area).

1/4 ripe avocado, cubed

toasted walnuts

a sprinkling of organic dried cranberries

about 1/4 cup of fresh blueberries, preferably organic

crumbled gorgonzola cheese

Ken's lite raspberry walnut vinagrette goes great with this as does Bolthouse Farms raspberry merlot vinagrette, also found at Publix.

The only downfall to this salad is that the blueberries roll off your fork. I may try eating this with a tablespoon next time!

This salad is very low in fat and calories, especially if you keep the dressing down to 1 tablespoon and is loaded with antioxidants and phytonutrients to feed your skin and organs. And of course, it's high in vitamins.

*I recently found out that chard is in the beet family. Beets are a fabulous food to incorporate into your diet as they are especially good for your liver and blood vessels. Eat them often if you have blood pressure issues.

My goal with this blog is to teach people that not only is real food pretty, but it also tastes good. I want people to reconnect with and enjoy preparing and cooking their food. Appreciate  the process of washing the leaves, slicing vegetables, appreciating the perfect beauty of nature. Take the time to prepare fresh food for and with your family, even if you can only do it once a week. 

If you only have one day off to spend time cooking, then cook a few things that you can incorporate into meals. If you have kids buy fruit and cut it into chunks for easy and quick eating. Grill a package of chicken breasts which are then available through the week for slicing into sandwiches or topping salads. Chop up summer veggies and some fresh herbs and drizzle with olive oil and your favorite vinegar. This will keep in the fridge for a few days. Cook in large batches so you have leftovers for another day, or perhaps for the freezer.

Today I was pressed for time and suddenly starving before heading to the supermarket. I had cooked quinoa and a summer salad sitting in the fridge. I threw some together into a bowl and topped with feta cheese and poof- quick, easy and healthy and out the door in no time.

If you take the time to prep and cook some food then you will have healthy things on hand when you're on the go and even if you cut your bad eating habits in half you will be making a huge contribution to your long term health, as well as probably saving money. 

Some items to keep on hand to put together quick and easy meals:
-Tortillas or wraps- a great way to use up leftovers. Throw some salad and/or veggies and left over meat or grains into a wrap, add a little low fat dressing and roll up. You can even take it out the door with you.
-Low fat cottage cheese. It's filling and goes great with salad or fruit.
-Nuts and dried fruit*. Again, if you have kids you can bag up mixtures of fruit, nuts and seeds (sunflower or pumpkin) into sandwich bags and have them ready to go. You can even add some chocolate chips (preferably dark) to satisfy a sweet tooth craving.
-Bananas. Nothing is quicker, easier and more portable.
-Bagged fresh spinach. Add to sandwiches instead of lettuce or put some leftovers on a bed of it. The heat from your food will wilt it and make a nice addition to your meal and nutritional content.
-Bottled juice smoothies. Yeah, they're expensive and high in sugar, but at least they are nutritious, especially the green blends. Buy a few when you find them on sale. You can grab one on the go and it will sate your hunger until you can eat something healthy.
-All natural nut butters. Spread some peanut or almond butter on a hefty slice of whole grain bread and top with sliced fruit. High in fat, but again, nutritious and filling.
-Hard boiled eggs. Good for salad toppers as well as eating out of hand. Instead of making egg salad with all that mayo try slicing the egg onto a sandwich. One of my favorite sandwiches is jalapeno tofu cheese, sliced egg and fresh spinach. A little dijon mustard along with a little mayo, or better yet, sub the mayo for sliced or mashed avocado. 
And finally, don't keep junk food in the house. If you have to absolutely have something then go out and get it, but don't keep it handy.

Start with subbing out some bad choices for healthier ones.
I KNOW that once you've been "eating clean" for a few weeks you will not only stop craving junk, but will crave healthy food. You will feel better and look better and optimally have a healthier body and life.

*I only buy organic dried fruit because I heard a guy on Dr Oz one time call raisins "pesticide pellets".

Let's talk about oatmeal.
We all know it's a grain and that it is good for our cholesterol levels, but some of us still despise the slimy bowlful. I converted my boyfriend to loving oatmeal and he detested it for 56 years.
I believe there are two keys to yummy oatmeal. No. 1 is salt. And a good bit of it. 
No. 2,  you must pour the oats into boiling water, on the stove top. It changes the texture. No microwaved oats for me, thank you.

So- measure out your water in a pot and start it to boil. Measure out your oats, I actually prefer store brand oats, I usually buy organic, either old fashioned or quick oats. The quick oats have a finer texture.
I pour the oats into a bowl while I'm waiting for the water to boil and pour a bit of salt into the palm of my hand, probably a 1/4 tsp or so for one serving. Add cinnamon, as much or as little as you like and any other favorite spices. Pour the oats into the boiling water and stir, immediately turn down the heat to simmer (if you have a cooktop stove, which I now do, this takes a bit of practice with the timing so the oats don't boil over), then add your favorite dried fruit. I like to buy organic dried fruit: cranberries, cherries, raisins, chopped prunes or apricots, currants. 
Cook according to package directions (1 min for quick oats, 3 min for old fashioned). I like to top my oats with chopped, toasted nuts. I used to put some brown sugar, but my palette has changed since I've gone off the sugar so I'm happy with a bit of almond or coconut milk which is lightly sweetened. If you need sweetener try a little honey or maple syrup. I recently discovered a wonderful alternative to brown sugar. I chopped up some dates with some roasted almonds very fine and it was sweet, crunchy and delicious and my sweet toothed boyfriend was happy without the sugar. (Whole dates remind me of dried out palmetto bugs, but once they are finely chopped with the nuts they are visually appealing. :)

Start your day off with this breakfast several times a week and you are well on your way to your healthy diet switch over.