Roasted Dijon Brussel Sprouts

This might sound crazy, but Brussels sprouts are up there in my top favorite foods. I have them a few times a week which has allowed me to come up with many different variations. This week I am sharing an easy recipe that adds a ton of flavor and may even convince those non Brussels sprout fans in your life to give them a try…

Why Brussels sprouts?

Brussel sprouts actually pack a great deal of protein for a vegetable as well as many important nutrients such as, iron, potassium and vitamin C. They are a great source of fiber and contain high amounts of folate and antioxidants.

Brussels sprouts are harvested September through March making them a seasonal winter vegetable. This means you should definitely find a good quality selection at your grocery store and local farmers markets.

Roasted Dijon Brussels Sprouts

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Ingredients

1 medium bag of Brussels Sprouts
Olive Oil
Himalayan Sea Salt
2 – 3 tablespoons of Dijon Mustard

Directions

Take the Dijon mustard out of the fridge and allow it to reach room temperature (you can also heat the two to three tablespoons of mustard in the microwave/on the stove quickly if that is easier)
Bring a medium sized pot of water to a boil on the stove
Cut the brussels sprouts in half length wise and boil on the stove for 5 minutes
Strain the brussels sprouts and transfer them into a sprayed/melted olive oil coated non stick sauté pan
Drizzle some extra olive oil and stir/flip Brussels to evenly sear until they are golden brown – this will take about 10-15 minutes
Remove the brussels sprouts from the heat and transfer into your serving dish
Add two to three tablespoons of the Dijon mustard on top of the brussels sprouts and toss the sprouts until they are all coated evenly
Sprinkle a little Himalayan Pink Sea Salt on top to garnish
Serve and Enjoy!

Five Causes of Cravings

Cravings…. 90% of the time cravings are for foods that maybe aren’t the healthiest or foods you don’t really need because you actually aren’t hungry (but can’t realize that). Today I am sharing with you five common causes of cravings so you can become more aware and mindful of when, what and how you consume food.

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Water

Lack of water can send the message that you are thirsty and on the verge of dehydration. Dehydration can manifest as a mild hunger, so the first thing to do when you get a craving is drink a full glass of water. Excess water can also cause cravings, so be sure that your water intake is well balanced.

Lack of Nutrients

If the body has inadequate nutrients, it will produce odd cravings. For example, inadequate mineral levels produce salt cravings, and overall inadequate nutrition produces cravings for non-nutritional forms of energy, like caffeine.

Hormonal

When women experience menstruation, pregnancy, or menopause, fluctuating testosterone and estrogen levels may cause unique cravings.

De-Evolution

When things are going extremely well, sometimes a self-sabotage syndrome happens. We crave foods that throw us off, thus creating more cravings to balance ourselves. This often happens from low blood sugar and may result in strong mood swings.

Lack of Primary Food

Remember a week or so back I introduced you all to the term, primary food? It’s back again.. Being dissatisfied with a relationship or having an inappropriate exercise routine (too much, too little, or the wrong kind), being bored, stressed, uninspired by a job, or lacking a spiritual practice may all cause emotional eating. Eating can be used as a substitute for entertainment or to fill the void of primary food.

Pesto Carrot Fries

Pesto Carrot Fries

Ingredients

large bag of whole long carrots; peeled

½ cup pesto (you can make your own or buy premade)

Instructions

Preheat  your oven to 450 degrees.

Line a baking sheet with tin foil paper, spray with coconut or olive oil and set aside.

Cut the carrots in half to create two sticks of the same length. Then cut them into fry shapes by cutting the halves in halves until you get a small fry like shape.

Toss the carrots with the prepared pesto to coat evenly. You can also brush the pesto on the fries after you layer them onto the baking sheet.

Spread the fries in an individual layer on a cookie sheet and bake at 450 for 30 minutes, turning halfway through. To add an extra crispiness broil for the last two minutes but be cautious as the pesto can easily burn.

Serve hot and Enjoy!!

10 EASY Guidelines to Eating Clean

One of the easiest & best ways to kick off your personal journey to health is to start “eating clean.” What does “eating clean” really mean? Below are 10 EASY guidelines to follow that will help you navigate through the grocery store and create a new clean eating lifestyle! 

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  • Eat Real – If it can grow out of the ground or be raised on a farm, it’s clean food.
  • Just One – If a food has only one ingredient, it’s clean food.
  • Eat Naked – Think foods that don’t come in “packages” – if it is something that can be bought from the butcher or seafood counter, fruits, vegetables, grains & beans you can buy in bulk; it’s clean food.
  • Organic – When you can and/or there is a little price difference, go organic. This ensures you are getting the cleanest version of food possible.
  • Pronounceable – Can you read all the ingredients? If not, it’s probably not clean.
  • Prioritize Plants – Vegetables are some of the most nutrient rich foods, eat as much as possible daily!
  • Eliminate White – Avoid sugar in its many “disguises.” Look for foods with only natural sugars & sweeteners; like maple syrup, honey, or agave.
  • Home Cook – Cooking at home allows you to control the quality of food you are eating. Incorporate as much home cooking as possible; you would be surprised to what ingredients restaurants sneak into “healthy dishes.”
  • Focus on YOU – Forget what the media is saying and listen to your body! As long as you are eating clean foods 80% of the time, choose what “diet/way of eating” is right for you.
  • ENJOY – Enjoy every bite of your food, really I mean it! Clean eating is about discovering how delicious real foods can be. Experiment with new recipes and if you don’t like it, don’t force yourself to eat it.

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adapted from prevention.com