January Green Bean Delivery Newsletter Tips

Posted on January 28, 2020 by argerlac

Healthier Eating Tips
Stock Up on Local, Seasonal Produce
Consume as many fruits and vegetables as possible daily. Plan your meals around what veggies you are going to eat and enjoy fresh fruit as a snack. Focus on variety, deep rich color, and seasonal produce. Enjoy a mixture of cooked and raw veggies. Don’t forget fermented veggies like sauerkraut. They are loaded with beneficial probiotics.
Use High Quality Fats
Stick to traditional fats like butter, ghee, coconut oil, animal fats, olive oil. Set a goal to consume one to two 3-ounce servings of wild caught cold water fish like salmon, halibut, tuna, and sardines. These fish are a healthful source of long chain omega-3 fats and nutrients such as vitamin D and selenium. Incorporate pasture-raised eggs into your daily diet. Like fatty fish, they provide long chain omega-2 fats and a whole host of essential nutrients. Minimize the use of polyunsaturated cooking oils. These oils are highly unstable and easily oxidized. Oxidized oils can lead to an increase risk of heart disease. Examples are vegetable oil, corn oil, soybean oil, grapeseed oil, and cottonseed oil. Focus on using traditional fats along with newer oils like avocado oil or high oleic sunflower oil. Minimize or avoid partially or fully hydrogenated vegetable oils. These are manmade trans fats are extremely harmful to the body.

Go for Environmentally Responsible Proteins
Focus on wild caught, sustainable fish/shellfish, pasture-raised poultry and eggs, and grass-fed beef and dairy. Incorporate plant-based protein like beans, fermented soy products like tempeh, or meat alternatives made from pea protein. Utilize bone broths in your cooking like when make soups, stews, or sauces. Avoid/minimize corn-fed beef, processed soy and soy products, and heavily processed meats that use nitrites, nitrates, and/or MSG.

Cut Back on Sugar and Processed Foods
Focus on using more natural sugars like honey or maple syrup and use in moderation. When baking, cut sugar amount in half – you will be surprised that you can’t tell a difference. Minimize consumption of highly refined carbohydrates: white flour, white sugar, and sweets. They promote fat storage and cardiovascular disease, perpetuate appetite, and increase risk of type 2 diabetes. Avoid/minimize products containing high fructose corn syrup. It is a highly processed sugar that is made from corn syrup. It is added to a plethora of commonly consumed foods and beverages. And just like white sugar it is linked to serious health issues including diabetes and heart disease.

Cauliflower Fried Rice & GBD Newsletter Link

Posted on January 27, 2020 by argerlac

Ingredients:
• 1 head cauliflower, outer leaves removed or 1 bag Earthbound Organic Riced Cauliflower

• 2 tablespoons ghee or coconut oil

• 3 large eggs, beaten

• ½ cup finely chopped carrots

• 2 tablespoons finely chopped onion

• ½ cup chopped green beans or frozen peas

• ½ cup chopped baby bellas or shiitake mushrooms

• ¼ cup tamari (A Japanese sauce)

• ¼ cup thinly sliced green onions

• Salt

• ¼ cup fermented veggies (I like to add a little spice with kimchi or Cleveland Kraut’s gnar gnar)

Directions:

Break apart cauliflower into large florets. Chop the core into smaller pieces. Working in batches, add the cauliflower to a food processor and process for 30 seconds, stopping to mix in the larger pieces. Continue for 2 to 3 minutes until the cauliflower resembles small pieces of rice. Repeat with the remaining batches. Set aside.

In a large sauté pan over medium-low heat, add 1 tablespoon coconut oil. Pour in the whisked eggs, swirling them slightly to get a thin, even layer on the bottom of the pan. Continue to cook over medium-low until just cooked through. Slide the cooked eggs onto a cutting board and chop into a small dice. Set aside.

Raise the heat to medium-high and add the remaining tablespoon of coconut oil to the pan. Add the carrots and sauté for 4 to 5 minutes. Add the onion, green beans, and mushrooms and sauté for 5 minutes. Add the cauliflower rice and cook for an additional 5 minutes, stirring frequently until lightly browned and cooked through. Add the tamari and mix well for 1 minute.

Turn off the heat and add the cooked eggs and green onions. Mix well, add salt to taste, top with fermented veggies. Serve. Serves 4

January 2020 Green Bean Delivery Newsletter Link:

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