Two simple swaps for more real food

Over several years, I've slowly changed my lifestyle habits and moved myself more and more away from a heavy processed and convenience-food diet toward a very real food diet.

Some dietary changes happened quickly whereas other changes required a different appreciation and time to create new habits.

I really value what real food can do for a body, when it comes to health and performance so I've worked really hard over many years to make some swaps when it comes to incorporating more real food into my diet.

I'm not against processed food and don't cringe at the thought of "food" in a bag but I do believe that some foods, like well-fortified foods, help to keep people healthy in all parts of our world. And since I don't have an off-limit food list, I never feel guilty, anxious or remorseful if I eat something processed.

I have a most of the time diet and then there are foods that I eat some of the time/on occasion. The great thing is that neither one is a mass-marketed diet plan so I am able to eat intuitively and mindfully and it's up to me as to what I put inside my body and when.

And I ALWAYS feel great when I eat and even better after I eat.

One of the biggest lifestyle changes in adopting a more real food diet is breaking away from food that is bought or consumed out of convenience. Certainly, it is just as convenient to snack on a washed and chopped fresh fruit salad that you put together and stored in your fridge and combine with Greek Yogurt or a hardboiled egg, as it is to snack on chips, cookies and bars, but it takes a lifestyle change to make sure fruit is available. 

I really believe that something magical happens to the body when real food takes the main stage. With a more real food diet, there is flexibility so that no macronutrient (carbs, protein, fat) takes the center stage. I prioritize proteins and fats, alongside carbs that pack a lot of nutrient density and give me the energy I need to train consistently well. In my diet, plants certainly get the spotlight and I feel this approach is great for everyone to ensure that your body stays in great health with a variety of vitamins and minerals.

I would like to share two simple real food swaps that you can easily try-out next week. 

For lunch the other day, I had this beautiful stir-fry dish.
Would you believe that this dish only had 5 ingredients???
Mixed frozen veggies, cooked black rice, cooked jasmine rice and tempeh cooked in olive oil.

Instead of a fast-food sandwich or wrap, with the meat and veggies in the inside, let's turn that sandwich inside out and fill a bowl with lots of nutrient powerful ingredients and add a grain instead of the bread.
I'm not anti-sandwich but there is only so much "plants" that you could squeeze between two slices of bread.

This swap does mean you have to eat with a fork and not with your hands but perhaps this can be the start to a new lifestyle change of sitting down to eat - with utensils. And, if you have all these items prepared ahead of time, this dish takes less than 10 minutes to assemble and heat.

This real food swap is so simple.
Consider turning your favorite sandwich, wrap or pita inside out for a more plant-strong meal. 

Your goal is to combine lots of veggies, a grain/starch, a protein and a fat for a balanced meal. You can use any meat instead of tempeh and add any fat that you'd like inside of olive oil.

Ready for another swap?

Before an early evening workout this past week, I was in need of a snack. I had some cooked sweet potatoes in my fridge so I took a few out and drizzled them with a little honey and topped with a little butter and cinnamon. I then added a small handful peanuts for a delicious and nutritious pre-workout snack. 

Eating a granola bar or a sport bar didn't even come to mind as I had real food waiting for me for a yummy snack.

Ironically, as I was eating and thinking about the composition of this snack, it hit me that this pre-workout snack had almost the same calories, carbs, protein and fat as a sport bar! Plus, you save a wrapper by eating real food instead of a processed bar so it's great for the environment too.
WIN WIN.

1 sport bar - ~240 - 300 calories, 5-10g fat, 45-50g carbs, 5-15g protein

Real food swap:
1 cup sweet potato
1 tbsp honey (or 4 pitted dates)
10 peanuts
~240 calories, ~5g fat, ~43g carbs, ~5g protein

What real food swaps will you make next week?

Fueling for St. Croix 70.3!

5:30am Wed track workout

4pm Wed swim workout

It's no shocker that my busy life is filled with activity and I love challenging my body and mind with a swim-bike-run lifestyle. 

If you are a regular reader of this blog, it's likely you feel the same way about your life (perhaps maybe a different activity/sport)

But my amazing body allows me to do so much, both in life and with triathlons and I constantly remind myself that the food I eat has the opportunity to enhance my life, fuel my workouts and reduce risk for disease. 

Food is so powerful!

In October of 2011, I had the great opportunity to write an article for Ironman called "Fueling Kona: Your Daily Plate" This article was special to me not only because I was able to share my passion for seeing food for fuel and for health but also because I was participating in the 2011 Ironman World Championship and my article was featured during Ironman Kona race week. 

Here are two recent creations that I have used to fuel our active lifestyle. 

24 more days until St. Croix 70.3!!!

A beautiful spring performance boosting salad. Hydrating cucumbers, antioxidant rich sweet peppers, fermented soy protein (tempeh), heart happy avocado, gut healthy quinoa and beans and nitrate-rich arugula.

Roasted red potatoes (400-degree oven, toss raw sliced red potatoes into wedges and toss in a little olive oil and season with a pinch of salt and cracked pepper). Bake for 40-50 min or until golden brown and soft. 

Roasted veggies and toasted quinoa (cooked quinoa added to sliced onions and sweet bell peppers, cooked in 400 degree oven in casserole dish for 25-35 minutes) on a bed of arugula with roasted red potatoes (above) and a side of Daisy brand cottage cheese.

And let's not forget the yummy snacks!

Yum...pistachios.

Yum....Edamame.

A late afternoon/pre-meal plant strong snack that will make you feel great inside and only takes 5 minutes to make, is exactly what you want to crave after a long, busy day of work. 
Pre-washed mixed greens
1/4 avocado
Baby tomatoes 
Baby carrots 
Fruit slices (ex apple)
Cottage cheese (or 10g protein of your choice)
Small handful muesli for a crunch

And with your well-fueled body, how about 10-stability ball push-ups to start your day each morning?

And 10-stability ball tricep dips.

Trimarni Chiachoco heart-healthy mix

 

I love public speaking but I do not like to give talks to hungry bellies or to bodies with low blood sugar.

 

So, it's typical that when I give a talk on nutrition/sport nutrition/healthy living, that a Trimarni creation will be involved.

 

I'm giving a talk on my top 3 tips for to immediately improve overall health. The talk is in Orlando on 2/6/14 for the Lenscrafters Summit 2014 on behalf of Oakley Women. The talk will be at Caribe Royale and I am super excited to share my latest Trimarni creation.

 

I needed a little help with the name so I asked my followers on Instagram (@Trimarni) and Facebook to help me out. The responses were so creative!!!

 

-Breakfast of Champions

-A taste of heaven

-Maui mix

-Coconut mocha mix

-Cocochi

-Trimarni energy mix

-Trimarni snack mix

-HG4C trail mix

-TM's Bazinga! trail mix

-Trimarni's sweet munch mix

-Marni's mocha mix

-ChiChoCoCo mix

-Heart Healthy sweetness mix
-Endurance mix

 

 

Thank you everyone for helping me out with my latest Trimarni creation name! I hope you enjoy it as a snack or on yogurt and it makes you YUM when you fill your body with happiness and heart-healthy ingredients.

 

A few benefits of the ingredients:
(in addition to each of the ingredients separately tasting amazing!)

 

-Chocolate and coffee - rich in antioxidants, may increase alertness, energy and may reduce risk for heart disease and stroke, dementia, Alzheimer's disease and Parkinson's disease. May boost mood. Coffee may not be appropriate for every body.

-Goji berries - rich in vitamin A and antioxidants. Goji berries may interact with diabetes and blood pressure drugs as well as Coumadin so discuss with your doctor if this may affect you.

-Nuts and seeds - rich in heart healthy fats, may lower cholesterol and decrease inflammation, increase satiety, and provides fiber, protein and immune-boosting minerals and vitamins.

-Chia seeds - provides omega 3 fatty acids, increase fullness with insoluble and soluble fibers, carbohydrates, protein, antioxidants, and calcium.

-Honey - natural source of carbohydrates/sugar and energy, antioxidant and anti-bacterial properties, soothes a sore throat, may reduce allergy symptoms.

-Coconut - beneficial for skin, contains iron, manganese, copper and fiber.

-Ginger - may decrease inflammation, reduce nausea and GI issues, may reduce risk for cancer, help with acid reflux/heartburn.

Trimarni Chiachoco heart-healthy mix

 

Ingredients:

3 cups trail mix (I used the goji trail mix at Whole Foods which included almonds, cashews, goji berries, raisins, pumpkin an sunflower seeds)

1/2 cup chia seeds

1 cup unsweetened shredded coconut

1/3 cup crystalized ginger (chopped)

3/4 cup chocolate covered coffee beans (crush in a baggy)
3/4 cup organic honey

3 cups plain Cheerios

2 large bowls

Spatula

 

1. In large mixing bowl, combine first five ingredients and combine with spatula.

2. Add in honey and combine well until evenly mixed.

3. In another large bowl, pour 1/2 of the above mixture in to the bowl and then add 1.5 cups cheerios. Stir until evenly combined.

4. Then add the other 1.5 cups cheerios and the above mixture.

5. Stir gently until the entire mixture is evenly combined.

6. Keep refrigerated for a more firm mixture.

(you can make bars with this recipe but the recipe may require more honey for better sticking).

 

Nutrition facts:
(Nutrition facts may vary based on how much of the mixture is in your serving, ex. more cheerios or more nuts depending on how the mixture sticks together. Also depending on your trail mix, nutrition facts may vary)

Serving size: 1/4 cup

Servings: 44 servings

(great for events or parties)

 

98 calories

5g fat

12g carbohydrates

2g fiber

5g sugar

2g protein

 

 

Fixie and Food for a FUN weekend

 

 

Leave it to Karel to "fix" himself another bike. Only this one doesn't have brakes and is fixed in one gear.

 

I don't know how these guys do it but on Saturday a handful of guys (and one female) lined up for the last fixie Time Trial of the year.

 

20 minutes - all out for Karel.

He said his legs haven't hurt this bad in a long time....not since racing bikes.  As a triathlete, he has to conserve his effort for if he smashes the bike then he won't have the gas in the tank for the run. I'm sure he enjoyed his leg-burning "race" alongside joining the group ride for a total of 57 miles on a fixie with his legs moving non-stop the entire time.

 

 

For my workout, I warmed up with a few guys and Karel for an hour and then did my own thing.

Main set:

6 x 5 min Z4 watts w/ 2 min EZ spin.

10 min EZ spin
5 x 1min on/1 min off (high cadence spin-ups on tired legs)

10 min EZ spin

5 x 1 min single leg drills (1 min each leg with other leg unclipped, sitting up, hands on bars), then 1 min both legs. Again, on tired legs to really make the glute muscles work.

Then cool down.

Total: 3 hours

 

I was super excited to sport my Czech jersey that I received from Karel's friend who owns a bike shop there, when we visited his hometown in Znojmo Czech Republic in May.

 

 

On Sunday, I had to use a few gift cards so Karel and I went to the Town Center for a little shopping. In the middle of the afternoon we were both getting rather hungry after a good post workout breakfast and then a light "lunch" snack so we opted for our favorite restaurant, Seasons 52.
Karel and I leave eating out for traveling so that we can really enjoy occasional eats but when there's a special occasion or just random time to really enjoy a restaurant meal, we LOVE (and I mean LOVE), Seasons 52.

 

Every season, they have a new selection of specials. Right now they are wrapping up the Autumn season and will be showcasing Winter in a few days.

 

 

 

 

For starters, we had the special mushroom and truffle oil flatbread.

 

Karel had the Wild, prime tuna burger with an Asian glaze and wasabi slaw

 

And I had the  Autumn Vegetarian Tasting: quinoa-citrus salad, soft taco, seasonal vegetables, cedar-roasted tofu, mango chutney.

 

With every item on the menu under 475 calories, you won't believe how much flavor is packed into every bite. And even after a mini indulgence for dessert (Karel's favorite is Belgan chocolate rocky road), you won't leave this restaurant feeling stuffed or heavy.

 

I will say, the items are heavily salted so just be aware. You can check out the Nutrition page to learn more about your selection before ordering to be a more informed consumer. Although  not as high in sodium as other restaurants, all you need to do is plan a little extra sodium from this meal into your daily diet so bulk up on a more real food diet for the day (which after you go to this restaurant you will get a lot of inspiration!) and it will all even out. Daily sodium recommendations are between 1500-2500 mg a day.

 

And check out this awesome creature that we found in the parking lot of the Town Center!! Nature is so amazing! Be sure to take a moment every now and then to appreciate Mother Earth and all her amazing little friends.

 

Oh, and while you are at it...don't forget to take a handful of Mother Earth's candy jar once a day (1.5 ounce nuts daily has been shown to provide cardiovascular benefits and nuts have been shown to assist in weight loss due to satiety).

She grows the best goodies to make your heart super happy.

 

A few of my favorite happy tummy eats

When it comes to discovering the best diet and exercise routine for you body and lifestyle, you must remember that you are eating for you and exercising for your goals. Never be afraid of what others will think of you as you nourish and fuel and work your body to encourage a long, happy life. Although you should never feel isolated because of your eating and exercise routine, keep in mind that your balanced diet and exercise routine may inspire others. 

GINGER!

Why I love it? Natural anti-inflammatory and perfect for the tummy when fueling with sport nutrition products. Also a must for me on the days leading up to the race to help with pre-race nerves affecting digestion. Also helpful for nausea.

EDAMAME!

Why I love it? 1/2 cup + 13g of protein!!! Not only is it delicious but it also provides iron, vitamin A, vitamin C and calcium along with over 400 mg of potassium.

TRAIL MIX

Why I love it?  A perfect combo of protein, carbs and fat to keep my brain, body and tummy happy. I portion control to individual baggies for easy snacking, especially after work on my drive home. I love to add trail mix to my yogurt and fruit breakfast in the morning w/ granola. 

SALAD BARS!

Why I love it? Nothing better than having everything prepared for you and you can pick whatever you want, based on your workout routine or nutrient needs. But isn't it great when you don't have to pay by the pound? I always make sure I have a variety of fruits and veggies in my fridge at all times and I love shopping seasonally. I am loving the summer fruits while they last and there is no shortage of them in our house. I typically shop 2-3 days a week for produce as we go through it fast! Here's my Trimarni kitchen salad bar creation.. Spinach, arugula, onions, carrots, avocado, baby tomatoes, grapes, blueberries, pumpkin seeds, feta, mixed brown rice, cashews, cottage cheese and strawberries.

WASA CRACKERS

Why I love it? The key to the perfect pre training snack is finding food options that are energy dense (high carb) but low in volume. Depending on the intensity and volume, a little fat and protein may be useful. One of my favorite pre training snacks for 1-3 hour workouts is Wasa North America crackers (light rye 2-4 crackers) spread with a little PB and honey, topped with raisins, cinnamon and banana slices. Happy tummy, happy muscles, happy body.

CAMPY!

Why I love him? He never complains, provides unconditional loves, loves to run, treats every day like a lottery winning day, never tries to rush the day, loves road trips, loves to be outside and loves life.
(Love my Oakley Women Warm-up shades)

Quick, easy and simple "healthy" eating tips

There are no guarantees in life. We can't avoid cancer, we can only reduce it's risk. We can not prevent injuries but we can increase our chance for a speedy recovery. We can not avoid accidents but we can put ourselves into situations that reduce our odds for an accident.

But what we can do is love the life we choose to live. Every day, all day.

When I was growing up my dad always told me that we all have the chance to live to 90 or 100 years of age. As a young child, 50 was "old" so 100 was just super ancient! But now, I feel so young at 31 and I can't even imagine what it would feel like in 20 years or 70 years! Thankfully, age is just a number that does not slow people down.

I'm sure you've seen the "older" athlete tearing it up on a running or triathlon course or the "older" fitness enthusiast hiking, lifting weights or skiing. My dad always told me that just living to an old age wasn't as important as making sure you are living a quality life. What will you be doing at 70, 80 or 90 years of age? Relying on medications while sitting in a wheelchair in an assisted living facility OR traveling the world after working hard for all of your life to enjoy the riches of your success? My dad convinced me at a young age that every day we should be living a great life and to never take a day for granted. Thank you dad for teaching me the best "rule" of life....live it to the fullest!

Because much of my life involves food and exercise and has been dedicated to learning about food and exercise, I thought I'd share some of my best quick, easy and simple "healthy" eating tips.

To live a healthy life, you need consistent actions to override the occasional opportunities. In order to maintain consistency you must set yourself up for success. If you always try to be perfect, you may always find yourself struggling to improve. Life isn't perfect so you don't have to be either. Sometimes quick, easy and simple is the way to go so here are a few of my tips to get you started.

Shop seasonally, summer time brings LOTS of fresh, local produce but if it isn't in season, consider frozen produce (without added salt/sugar). Think of your plate like a multivitamin - the more color the better. Introduce your taste buds to new flavor combinations. Set up a salad bar in your fridge so you have quick prep at any time. I recommend to prepare at least 3 days worth of veggies and fruit in tupperware so that you can ensure a few quick meals to last you til mid week. 

We all have rushed, busy days and often times, things come up. There's no need to beat yourself up for feeling "off" of your normal routine. There's nothing "lazy" or "bad" about having someone else do the work for you. Don't hesitate to buy pre-washed greens and pre-chopped veggies. Although a bit more expensive, consider pre-chopped fruit if you find yourself buying fruit that always seems to spoil before you eat it. Try to stop for produce every 3-4 days so that you don't have to waste produce. Incorporate quick proteins to your plant-strong meals such as cottage cheese, tuna, deli meat, eggs or grilled tofu. If you find yourself needing to eat out, don't stress - you can always add nutrients to your meal by adding mixed veggies or fruit as an appetizer or dessert to compliment that fast food meal. 

One pot/skillet wonders are fantastic for those who do not like clean-up (which is one of the main reasons why people do not like to cook). Consider having leftovers and throwing it all in a pan with a little oil. Grains, proteins, veggies - a perfect combo for a quick meal that you don't have to attend to (especially if you have just worked out or are coming home to a few chores that need to be complete before eating). Add herbs and spices for lots of flavor as you can eat similar foods for a few days but use different herbs/spices for a whole new flavor experience each time you eat. Consider preparing 2-3, 2-3 cup portions of grains on Sunday to last for the week for easy additions to meals (or invest in a small crockpot). 

If you are going to snack between meals, do so with a purpose. Are you trying to prevent blood sugar from dropping? Are you filling in nutritional gaps between meals? Are you honoring hunger between meals? Are you fueling or refueling? Rather than snacking on similar foods at similar times or snacking for emotions, boredom or stress, think about spending energy on the composition of your meals and then when it comes to snack time, you will find yourself snacking for the right reason and thus, it helping you feel more balance and control with your eating throughout the day. 

What's my go-to traveling snack? Trail mix!

 

While in Denver for the OPS Fitness event with Oakley Women and Shape Magazine, I was asked,

 

"What's your favorite go-to, quick snack?"
That was easy....TRAIL MIX!!!

Although I put a little thought into every meal and then snack with a purpose, I know I can always count on trail mix to keep me energized, satisfied and happy. And all those things are important on a daily basis but very important while traveling. With delays and a schedule that is off from the normal routine, I always rely on homemade trail mix to keep me fueled while traveling.

 

I prepared many goodies for our trip to keep us healthy and happy while traveling as I know we will be enjoying lots of indulgences in Czech....all prepared with love, of course and enjoying every bite!

The good thing is that on Tues, we  are leaving around noon from Tampa International and will be flying through the night when we land in Prague on Wednesday around lunchtime. We have a stop at JFK (3 hour layover) first and then our long flight to the Netherlands to connect. However, I know that even with the best intentions to sleep on the plane, it won't be easy and likely our body will be off and we will need some snacks to help control blood sugar in between meals.

I put together this delicious trail mix and portioned out to 8 bags. Four for the flight to Czech and four for traveling home (or to munch on in Czech - unlikely seeing that we are staying with Karel's family so we won't be without food but instead, filled with lots of yummy Czech food).  I divided my creation into 1 cup servings to make it easy to snack but to not overdo-it on calories as trail mix can be very calorie dense and I want to leave room for meals and for snacks like fruit and PB mini sandwiches.

 

Trimarni (Going International) Trail mix

(feel free to swap out any ingredients or add your own)

 

Cheerios - 6 cups
Trail mix (raisins, M&Ms, cashews, almonds, peanuts) - 3 cups
Sunflower seeds (unsalted) - 1 cup
Coconut Flakes (unsweetened) - 1 cup
Trail mix (soy nuts, pumpkin seeds, dates, cranberries) - 1 bag
Cinnamon - 1 tbsp
Baggies

 

 

I sprinkled with a little cinnamon and then tossed with my (clean) hands in a large bowl.

 

Delicious!!! 

 

8- 1 cup servings.
I did not figure out calories and only estimated on measurements.
If you are interested in calories for your own homemade trail mix, I recommend to make the trail mix "cereal" dense but using more cereal than nuts/raisins for more volume, less energy density. Keep in mind, many cereals are fortified (like Cheerios) to provide the body with vitamins and minerals which may be lacking while traveling or eating on the road (in other words, a yummy multi-vitamin). Combine your calories (total) from your cereal of choice with the total calories of each of your "additions" based on the serving size of the label on your bags. If using raw nuts/raisins/dates/cranberries from a bin at the store, you can look up nutrition facts online and portion control.

 

Enjoy!

 

 

 

 

One last Campy pic before we travel. He's worked really hard in the past week to use all of his cuteness in hopes that we are taking him with us wherever our suitcases are going. Little does he know, Campy and his two sisters get to stay at the "resort" (aka "my parents") for a amazing 11 night stay in New Port Richey, Florida.

 

 

 

 

 

 

 

Broccoli breakfast casserole with two yummy side dishes

Sleep and rest. Two things that are often hard to achieve for athletes, as well as for those who are seeking a more active lifestyle. I believe both are vital to ensuring optimal health and consistency in working toward your goals.
As for sleep, athletes often have no trouble falling asleep due to feeling exhausted after squeezing it all in but then again, many athletes struggle with sleep for a host of reasons. Depending on when you eat dinner and your evening routine, my suggestion is to pass on that evening snack around 8 or 9pm, as you wait to watch a show on TV or as you are catching up on emails or searching around on the net. Immediately after dinner, pack your lunch for tomorrow, lay out your morning workout clothes (or work clothes) and try getting to bed 30-60 minutes earlier than normal. It will do wonders for your mind, health and exercise routine.
Consider this suggestion not as "I'm not allowed to eat after 8pm" but rather that you are prioritizing sleep over that snack that is keeping you up a bit longer than necessary. We all have the same number of hours in the day, it's up to you as to how you use them and prioritize your daily activities. If you are eating a snack in the late hours because you are starving, reflect on the evening meal as well as to how you ate during the rest of the day. Don't forget...avoid going into meals starving, when needed, plan for a pre-meal snack around 30-90 minutes before the meal is served.
Next time you are considering a day off from structured training, first remind yourself that the body does not enjoy to be sedentary. Knowing that a day off from weight-bearing activity is a beautiful thing for the body on a weekly basis, it is also nice to just go for a walk or take a yoga class. Not every day needs to include a sweaty workout with intense intervals. Perhaps, next time you are anticipating a day off from training, remind yourself that the day after your "day off" will likely bring a well-rested body and the ability to push hard for 5 or 6 consecutive days of training.
After sleeping in on Monday and working all day in the hospital, I finished my day with a little time in my kitchen....one of my favorite places and things to do.
Sleep was great on Sunday and Monday evening and this morning, I welcomed a tough workout with what felt like a brand new body. Even though last week was a recovery week, I kept feeling as if my body was not able to produce its normal "power". Although my workouts just didn't require a lot of speed, I felt like I didn't have "it" even if I was not asked to give "it". That's one of the many beauties of training. If planned appropriately, with balance in mind, the body will respond when called to action. This morning happpened to be one of those amazing quality workouts.

But, perhaps it was the meal that sat so nicely in my tummy and gave me the right amount of satisfaction to go to bed early and wake up with a body full of energy? I suppose that's part of life..there are so many components that make for quality living. When balance is the key, everything seems to fall into place.

I am so excited about my latest recipe that I had intended to be Karel's breakfast for this morning. However, as I was making it, I couldn' resist having it for dinner so I decided to call it a "breakfast" casserole for those who are seeking something different and really satisfying to fill your tummy in the morning (or evening) hours.

Enjoy!
Broccoli breakfast casserole

2 cups broccoli (steamed in microwave) OR enough broccoli to cover the bottom of your glass casserole dish
2 cups leftover bean and veggie soup (
Plbeany crockpot soup) or 1 can vegetable soup or 2 cups mixed veggies (cooked)
4 eggs (2 whole, 2 whites)
1 heaping tbsp plain 0% greek yogurt (or plain non fat yogurt) + 1 tbsp water
Palm-sized baguette (place in bag and crush with bottom of a bowl or cup until you get bread crumps. A few thick pieces can remain) OR 1/2 cup panko bread crumbs
Pepper, chili powder, dash of sea salt

1. Preheat oven to 350 degrees.
2. In casserole dish, layer broccoli and steam in thin layer of water, until soft. Keep any remaining juice.
3. Layer soup or veggies (without liquid) on broccoli.
4. Sprinkle bread crumbs and seasonings (to your taste).
5. Combine eggs and yogurt and water and scramble until slightly thick.
6. Pour eggs over veggie mixture and stir with wooden spoon to combine all ingredients.
7. Cook in oven for 30-35 minutes or until eggs are firm.







Side dish #1:
Pearled Barely

1. In pot, cook according to package. Allow 1 1/4 hours to cook (prepare ahead of time when making the casserole or the day before).


Side dish #2:
Oven-baked peanuts

1 bag raw peanuts
An oven

1. In oven set at 350-degrees, place peanuts on baking dish until spread evenly.
2. Cook for 20-25 minutes, give a light toss (out of the oven) around 15 minutes.



Finished product.....similar foods, different quantities. Never forget that you are always eating for YOU and what works best for you. You know your body the best. Eating shouldn't be a stressful time. Keep in mind that there are many ways to eat a healthful diet, built on plant-strong foods.
Karel's plate:




My plate:
Barely on bottom, casserole and peanuts on top