Tag: whole foods

Layered Chicken Enchilada Bake

Published on by Christine5 Comments

It’s Cinco de Mayo! Here’s a dinner idea that is so easy & quick to prepare. I call this a layered bake because I don’t roll the enchiladas to save time. It’s the perfect weeknight meal.

I promise this will never be a blog where you have to scroll forever to get to the recipe. So annoying, right!? But, a quick note on this recipe- it is garlic-free. Since I did food sensitivity testing and realized I was reacting to garlic, I have been avoiding it (and feeling SO much better!!). Try avoiding garlic in anything pre-made… it’s impossible! I found and now love the Fody brand sauces- their taco, enchilada, BBQ, teriyaki sauces & salsas are low-fodmap, which means they are free of onions and garlic.

Ingredients:

  • 1 lb organic, free-range chicken breasts or thighs (you could use a rotisserie chicken to make this faster)
  • 12 organic corn tortillas (I love Food For Life brand for their simple, clean ingredients)
  • Fody Green Enchilada Sauce
  • Organic Pastures Raw Cheddar Cheese (I shred around 1/2 of this block) or Organic Valley Raw Cheddar (I shred the full block), which amount to about the same as a standard bag of shredded cheese.
  • Salt & Pepper
  • Avocado (optional, sliced for topping)

Preparation:

  1. Season the chicken with salt and pepper, then cook in an Instant Pot or slow cooker. Sometimes, I’ll put some salsa in with the chicken for extra flavor. Once it is cooked, shred the meat.
  2. Preheat your oven to 375 degrees.
  3. In an 11×13 glass pan, layer 6 corn tortillas along the bottom of the pan.
  4. Then, layer with half of shredded chicken, half of the bottle of enchilada sauce, then with half of the cheese.
  5. Repeat by layering tortillas, chicken, sauce and cheese again.
  6. Bake 10-15 minutes, or at least until the cheese is melted and bubbling.
  7. Top with sliced avocado and serve with a salad for a super green meal.

Enjoy!

Advertisement

2-Minute Guacamole

Published on by Christine1 Comment

Looking for a simple summer snack that will keep you swimsuit ready?  Today, I’m sharing the easiest 2-minute guacamole recipe perfectly paired with veggies like celery, carrots or zucchini slices.

Did you know that you actually need to eat fat to burn fat? Well, certain fats that is – unsaturated fats.  That’s the fat in fish, olive oil, coconut oil, nuts, butter, seeds and avocados. They help remove LDL cholesterol from your arteries and promote a healthy heart.  And these real foods are soo much healthier than the low-fat processed foods loaded with sugar and salt to add flavor from the removed fats.  These healthy fats actually help break down the stored fats in your body and contain the building blocks to building muscle, all working together to help you slim down.

Avocados pack in healthy monounsaturated fats that contain oleic acid and give you protein and fiber.  They actually help reduce cravings and keep you feeling full so you don’t over-eat.

Guacamole

Ingredients:

Shopping Tip: How do you pick a perfectly ripe avocado? Peeling away the stem and if you find green underneath, take that one! If you find brown, then it’s overripe. If the stem won’t come off at all, it’s not yet ripe, but you can take it home to be ready in a few days!

  • 1 avocado
  • 1 teaspoon pink Himalayan salt
  • 1/4 teaspoon garlic powder
  • 1/2 teaspoon ground pepper (omit if AIP)
  • juice from 1/4 lime

Preparation:

Mash the avocado with all other ingredients in a bowl with a fork and it’s ready to serve! If you don’t plan on eating it all right away, save the avocado seed and put in the bowl with the guac to keep it from going brown for a day or two.

Enjoy!

 

Buying Organic on a Budget

Published on by Christine3 Comments

Where IAfter writing about how I’ve made the change to buying all organic foods, I’ve received lots of questions about how I’ve been able to make that happen within budget.  Purchasing all-organic groceries is only slightly more expensive than buying conventional and has also provided an extra cost-saving bonus: improving my nutrition with an organic diet has saved me money on healthcare costs too. Today, I’m sharing how I save money on organic groceries.

My 4 Grocery Shopping Rules:

  1. Don’t buy something just because it’s on sale. I’m a sucker for a good deal, so I have to resist temptation and be intentional about buying only what I need.  If I don’t follow this rule, I usually end up spending more than I planned.
  2. Check for coupons before you check-out. While I’m not much of a coupon-er, I do check for coupons at the store before I purchase. At Whole Foods, they have a wall of coupons to look through when you walk in the store. And many stores, like Sprouts and Natural Grocers, put their coupon ads on their website; I’ll look on my phone while in line or before I walk in the store. You can save even more by looking for coupons in the weekly mailed ads, especially if you create your grocery list around those deals. Most coupons are for processed foods, but I often find some for fresh items too at the stores I list below.
  3. Make a list and stick to it. Plan out your meals for the week and make a shopping list. Knowing what you need to buy keeps you from wandering throughout the store and buying things you don’t need. I also have a running list of always-needed items, like toiletries, coconut oil and dog food, that I look for regularly and buy when they’re on sale.
  4. Buy fresh. Processed and pre-prepared foods are always more expensive than the actual ingredients.  Stick to the edge of the store as you shop and load up with fresh items to cook at home.  The bulk of your cart should be filled with organic produce & meat, not cardboard or plastic packages.

Where I Shop for the Best Deals:

  • Whole Foods – This might come as a surprise with the common nickname “whole paycheck,” but Whole Foods has actually had to reduce its prices lately to compete.  I regularly shop at Whole Foods and find some great deals. The hardest part is staying away from all the yummy pre-prepared food they have available… just don’t go shopping hungry!
  • Natural Grocers – This store always has incredible sales throughout the store.  They get much of their produce directly from local farmers and since it doesn’t have to travel miles on a truck to get there, it’s usually cheaper. Plus, if you use your debit card, you can save 5% on your total purchase.
  • Sprouts – Sprouts coupons run Wednesday-Wednesday, which means that on Wednesdays, they have double the amount of deals available than any other day of the week.  If you happen to be shopping on a Wednesday, this is the place to save money.
  • Farmers Market – Buying direct from the source saves on overhead costs, which ultimately saves you money. The best bonus here is that you’re supporting local farmers and ranchers who are passionate about providing healthy food options to their community.
  • Thrive Market – Think Whole Foods meets Costco meets Amazon. It’s an online shop that offers wholesale pricing on non-perishable organic foods, toiletries, vitamins and more. And, you get free shipping on orders over $49. Thrive Market is also socially conscious: they use recyclable packaging and when you sign up as a member, Thrive will donate a membership to a low-income family so they too can have access to lower cost organic foods. Get a 30-day free trial membership and 15% off your first order by signing up here!
  • Instacart – If you have a hard time buying more than what’s on your list when you grocery shop (or just don’t have time/hate going to the store), you should check this site out.  Here’s the deal: You pick what you want online, an Instacart shopper does all the shopping for you and then delivers your groceries to your front door at the time slot you choose. Whole Foods is a store option and the prices are usually the same as in-store; the only extra cost is a delivery fee. Since this process let’s you see exactly how items are adding up as you shop, I feel like it keeps me to my exact shopping list and budget. PLUS, Instacart will shop at Cost-Co without you having a membership to shop there, so that gets you even more savings. Get $5 off your first order here!
  • Where do I not shop for organic foods? My regular local grocery store, HEB.  The organic items are always more expensive, sometimes even double the cost of a natural foods store. So, if you’ve been comparing prices and seeing how expensive that organic apple is compared to its conventional counterpart, consider that it may be the store you’re at.

Think you can make the switch to buying all organic groceries? Or have any tips to share? I’d love to hear from you!

Happy Shopping!

It’s That Time of Year…

Published on by ChristineLeave a comment

Cold and flu season. Up until a couple of years ago, I generally spent December – March being sick all the time.  No matter how many times I washed my hands or tried to stay away from people, I always caught something.  And when I got a cold, it would be weeks, if not months before I got over it; plus, it usually developed into bronchitis or a sinus infection, and even pneumonia once, at some point too.

Well, I joined the club and caught a cold over the weekend.  But, I’m already much better.  Coincidence?  I think not!  Eating healthy gives you the nutrients your body needs to keep your immune system in good shape so that it can do it’s job.  I focus on a few key items in my diet, especially when I’m sick, to aid the healing process:

  • Kombucha tea – contains lots of probiotics that fight off the bad bacteria attacking your system
  • Bone broth – soups with broth made from chicken/beef bones and full of veggies pack lots of nutrients (I’ll be sharing an easy recipe later this week!)
  • Water – drink lots of it… not only does it help move toxins through your body, but it moisturizes mucous and helps move it through the sinuses

I also want to share a few great articles to expand upon some of the supplements I take daily (and more of when I’m sick) as well as a few other natural ways to help prevent or fight off a cold or the flu fast:

Supplements cannot replace a good diet, but since many of our foods are now lacking the nutrients they had just a hundred years ago, they can definitely help boost your system. When buying supplements, make sure you look for those made from whole foods.  Taking fake vitamins that are manufactured from chemicals won’t help… you need real vitamins from real foods.  I find the best selection at People’s Pharmacy and Natural Grocer here in Austin.

Stay healthy!

– Christine