Sunday Roast Chicken
June 19th, 2011Sunday’s are a great day to roast a whole chicken for a late lunch or early dinner. Chicken typically takes 30 minutes per pound to cook at 350 degrees in the oven. Start by prepping baking pan with a layer of onion slices that the chicken will be placed on top of, a few fresh basil leaves, and lemon slices. (more…)
Buckwheat Galettes Part 2
June 13th, 2011Homemade buckwheat galettes were a success, as seen here! Several were leftover so they made an appearance in another meal. This time the filling was leftover easy marinated skillet chicken, hummus, and shredded cheddar cheese.
Lay galette flat on plate, spoon hummus on first, then layer chicken and cheese. My husband loves cheese, (more…)
Happy Mother’s Day–Overnight Crockpot Oats
May 8th, 2011Happy Mother’s Day to all of the wonderful mother’s on this planet!! A special Happy Mother’s Day to my own Mom 
who loves and supports me in everything I do. Thank you Mom for being so amazing and gracious. You serve as a wonderful example for me and everyone lucky enough to know you.
I also wish a Happy Mother’s Day to my step-mom, my sister, and my mother-in-law. All amazing women who I look up to and receive endless guidance and love from. Thank you for being an integral part of my life!
I was talking with one of my favorite Health Coaches, Christine Kocherhans of Integrated Fit, the other day and she mentioned making steel cut oats overnight in the crockpot. Brilliant! I love steel cut oats, but they take a long time to cook. I’ve tried cooking them overnight on the stove top, but that still requires some cooking in the morning. The crockpot recipe wins.
Here’s all you need to do:
Measure out 1 cup of steel cut oats, pour into crockpot.
Add a pinch of sea salt, lots of cinnamon, and vanilla extract*.
*You can get create here and add your favorite spices, honey, some dried fruit, whatever your heart desires.
Pour 4 cups of filtered water into the crockpot.
Cover, set to Low and let cook overnight, 7-8 hours.
In the morning, you will have this waiting for you….
The lovely brown color is from the cinnamon that’s been infusing into the oats all night.
Stir well, see how creamy and thick these oats are – YUM!
Time to serve up in your favorite bowl.
Garnish your oats with banana, honey, chia seeds, almond butter, etc. Choose your favorite toppings to customize to your liking.
The great thing about this recipe is you can make a large batch for 3-4 people and everyone can add their favorite toppings to their bowl.
This morning, I simply sliced up a banana and drizzled with honey. Breakfast was ready in 2 minutes flat!
Warm Rice Salad
April 18th, 2011This is a quick lunch I threw together in just a few minutes. I had leftover black rice so I heated that for a minute then topped it with hummus, salad greens, carrots, snap peas, zucchini strips, and a few pieces of papaya. This was a very satisfying and healthy lunch. I like to have cooked grains or beans in the fridge most of the time, this has been a huge time saver for me time and time again. I also like to have cooked kale on hand, in addition to fresh veggies. Dress with a little olive oil, dried or fresh spices, a little vinegar and you’ve got yourself a meal in no time!
Spring Cleaning
April 3rd, 2011After the long winter, it’s time to open up the windows, let in Spring’s fresh air and clear out excess clutter that has piled up all winter long. We can do this in two ways, both physically and mentally.
Physically, start by cleaning out both “houses”, the home you live in and your body. Your home may have a buildup of old magazines, clothes, or unnecessary odds and ends. Make a date to go room by room clearing out this excess clutter, dust and vacuum as you go to remove pollutants and allergens in the home.
Our bodies can have accumulations of toxins or environmental pollutants and food residues from a period of eating heavier foods and not enough physical activity during the colder months. Begin the process of Spring cleaning your body by crowding out rich, and processed foods. Add in more fresh fruits and vegetables, and be sure to drink plenty of fresh filtered water. Brew a kettle of green tea and serve over ice with fresh squeezed lemon or lime for a refreshing and antioxidant packed drink.
Be sure to chew food well to help the body digest and absorb nutrients better. Enhance flavors of fresh produce with mild herbs and spices along with first cold-pressed olive oil or ghee (clarified butter).
Eating seasonally is a good practice as well. Click here to access map. Select month above the map, then click on your state to see a list of what’s in season in your location.
Mentally, clean your mind and heart by clearing out negative thoughts and behaviors. Sit down and think about what thought patterns leave you feeling drained or stuck in a rut. Record the thoughts that make you feel the most stuck. Next to each of those thoughts, write a positive thought to break the negative thought pattern.
Take a look at your relationships and determine those having a toxic effect on your life and take steps to move away from those negative influences. Spend more time with those who are supportive of you and give you positive energy.
Here’s a quick recipe to help you kick start your Spring cleaning. Asparagus is great for Spring cleaning your body as it helps flush out extra fluid and reduces bloating. It’s a prebiotic food that promotes the growth of healthy bacteria your body. Another well known prebiotic in inulin which is typically added to foods like yogurt and granola bars that naturally do not contain prebiotics. Other natural food sources of prebiotics are dandelion greens, garlic, leeks, and onions.
Easy asparagus:
Take a bunch of asparagus and rinse well. Chop off about 1 inch from the bottom. You can also snap off the fibrous ends.
Place asparagus as shown below in a pan and pour about 1 inch of water over the asparagus, so it’s just barely covered.
Cover pan and bring water to a boil. Turn down to a simmer and let asparagus cook for 3-5 minutes.
Remove from heat and drain promptly. Serve immediately. Drizzle with olive oil, sea salt, and spices.
Chop up leftovers to toss in salads!
Happy St. Patrick’s Day Green Smoothie!
March 18th, 2011If you aren’t wearing green today, you can eat green instead! This delicious green smoothie recipe is courtesy of Integrative Nutrition Health Coach, Julia Argenti, also the creator of Lemons and Loafers, a popular health and fashion blog.
Green Smoothie!
Ingredients:
-1 cup coconut water
-1 apple
-1/2 bunch kale
-small handful frozen spinach
-2 T. lemon juice (half fresh squeezed lemon)
Directions:
Blend and enjoy!
Article courtesy of Integrative Nutrition
Welcoming the new year ahead
January 10th, 2011The new year is now under way and many of us have high hopes for the best year ever. What are you goals for the new year? Do you have both short term and long term goals in mind?
It’s a really great idea to write those goals down and also share with loved ones so they can give you support in your journey. If you need additional support by someone who is trained specifically to help individuals achieve their goals, a Health Coach is just what you need.
I hope you are looking forward to the new year and all the blessings it has to offer. Take the time to appreciate those around you and don’t forget to appreciate yourself for all that you do!
Be well,
Pam
Welcome to my new web site!
November 14th, 2010Welcome to my new web site. Please come back to see more changes to come…
I’m a Certified Holistic Health Coach and I help busy women achieve a healthy balanced life through food and lifestyle changes. If you are looking to learn healthy eating, lose weight, make time for yourself, manage time and stress then you have come to the right place!
Let me guide you through an incredible journey of personal growth and achieving your goals.
Be well,
Pamela Higgins
CHHC, member AADP
