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12 grocery shopping tips for eating Healthy on a budget 

4/21/2016

 
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Have you ever gone to the grocery store and said to yourself, OK, I’m just here to buy one thing? But somewhere along the way in the checkout line your bill turns out to be over $100? Yup, me too. Food can add up quickly and catch you by surprise if you aren’t careful, especially if you are trying to eat healthy, organic foods.

Here are a few easy tips to remember before your next trip to grocery store.
  1. Make a list. There are plenty of reasons why you should make a list before you go to the grocery sore, namely because it helps you stay within your budget. Read more about how to best create your grocery list.

  2. Carry cash. Sounds crazy right? I know, you can pay with credit cards anywhere and your phone in many places now, but if you only bring $50 in cash, you are more likely to limit yourself to buying only what you need and curb impulse purchases.

  3. Limit your time. If you are like me, you actually enjoy spending time in a grocery store and reading about new products. Limit your actual shopping time to 20 minutes. The longer you dawdle in a grocery store, the more likely you are to spend more money and convince yourself to buy things you do not need.

  4. While we would all love to buy organic, sometimes it’s too cost prohibitive. Be smart about what you buy organic. Maybe buy all organic fresh produce, but pass on the dairy, meats, and shelf stable items. If you simply can’t afford any organic items, at least try buying non-genetically modified organism (GMOs) products. If a food is organic, it means that it is free from GMOs. But if a food is non-GMO verified, it doesn’t necessarily mean it’s organic.

  5. Go often. Unlike Europeans, Americans have a tendency to stockpile groceries as if World War III is going to break out. We usually buy more than we actually need and end up throwing it away because it gets shoved to the back of the fridge or pantry. Americans on average waste more than 20 pounds of food per person, per month. Get into the habit of going to the grocery store maybe 2 to 3 times per week only when you need something instead making a massive weekend shop. Besides, the grocery store on a Tuesday or Friday is typically less crowded and more enjoyable than over the weekend. (Watch the food documentary “Just Eat It” to learn more about food waste.)

  6. Bring reusable bags and ditch the cart. If you only have a few reusable bags with you to fill, you will be less likely to buy more than you can carry. And if you pick up a basket instead of a cart, you will be less likely to buy only what you need. Consumers tend to feel comfortable filling up those massive shopping carts, which have doubled in size since their original form.

  7. Shop around. If you live in a city or a suburban area, you likely have access to a variety of grocery stores including Wegmans, Whole Foods, Trader Joes, Publix, Safeway, and Harris Teeter. Don’t forget about retail stores such as Walmart and Target that offer a decent selection of staples (bread, milk, cereal) often at lower costs. Even if you live in a more rural area, be a smart consumer and don’t be afraid to check out the competition.

  8. Skip the prepackaged foods. Sure it’s convenient, but this is one area where consumers can save the most! Americans are lazy and don’t want to spend time cutting and peeling vegetables or fruit. Save yourself a few bucks and buy a head of lettuce, whole unpeeled carrots, or whole melons. Buying whole foods in their original form is much healthier and eliminates the possibility that any sugars, oils, or salts have been added for taste or a preservative.  

  9. Check your fridge and pantry thoroughly. Often we will make a trip to the grocery store while we are out doing other errands because it’s convenient. However, we typically don’t have a good recollection of what we already have at home. Again, this leads to food waste and overspending. There are apps and websites to help you be creative in the kitchen to make meals based on the foods you already have in your fridge or pantry. Check out Supercook, MyFridgeFood, and Recipe Matcher. 

  10. Pick up your essentials first. It’s no secret that supermarkets strategically place the milk, bread, eggs, and other essentials in the back of the store forcing you to walk through the entire store first. Do yourself a favor and walk to the back of the supermarket first.

  11. Eat first. Never shop on an empty stomach. Spare your wallet and those around you from your hangry decisions. If you absolutely need to, buy a piece of fruit first to munch on while shopping.  

  12. Stay off your phone. Talking while shopping (TWS) is not good for your wallet. You can easily get distracted and sucked into your conversation leading you to mindlessly throw food into your basket without really knowing what you have until you pay for it. 

vegan quinoa asparagus pea salad

4/19/2016

 
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I hope you have been able to get outside and enjoy the fabulous Spring weather. Mother Nature had some mood swings for a few weeks but I think (fingers crossed) she has finally sorted herself out and Spring is here to stay. 

One of my favorite Spring vegetables is asparagus. It's packed with vitamins and minerals and can be added to almost any dish. It's excellent as a standalone side but so versatile that it's delicious in soup, salad, and casseroles. 

I recently featured asparagus in a bright and flavorful quinoa salad slightly adapted from Two Peas & Their Pod that will have you licking your plate. The salad will take you about 20 minutes to make and shouldn't cost more than $10 to buy all of the ingredients. It's perfect to make during the week and will give you plenty of leftovers for lunch. 

What you will need: 

Salad:
  • 1 cup quinoa 
  • 1 1/2 cup vegetable broth
  • 1 cup frozen peas
  • 1 bunch asparagus, chopped into 1" pieces
  • 1 avocado
  • 1/2 fresh squeezed lemon 
  • 1/4 cup freshly chopped basil
  • 1/8 cup finely chopped pine nuts
  • salt and pepper to taste

Dressing:
  • 2 tablespoons olive oil
  • 1 fresh squeezed lemon
  • 1 teaspoon agave
  • 1 clove garlic, minced
  • 1 tablespoon freshly chopped basil
  • salt and pepper to taste

How to make it: 

1. In a medium pot add vegetable broth and quinoa and bring to a boil. Cook over medium heat for 5 minutes, then turn down heat to a simmer and cook for another 15 minutes, constantly stirring. 
2. While the quinoa is cooking, add asparagus to a large boiling pot of water and cook for 5  minutes. Add the peas and cook for another 2 minutes. Drain the asparagus and peas and return to large pot. 
3. In a small bowl, combine all of the dressing ingredients together until well blended. 
4. Combine the quinoa, asparagus and peas in the large pot. Add the avocado, lemon juice, basil, and pine nuts. Pour dressing over the salad and mix until well combined. 

Enjoy!

farm to fable...the story you need to read

4/18/2016

 
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Illustration by Steve Madden of the Tampa Bay Times
I will always be a journalist at heart and I know a great story when I see it. The Tampa Bay Times deserves big kudos. Food critic Laura Reiley fact checked and sampled dozens of so-called farm-to-table restaurants who claim to use fresh, local ingredients whenever possible.

The Tampa Bay Times discovered that most all of the restaurants were feeding their customers lies. Check out the story and the work that went into uncovering exactly what you are eating when you eat out. It's fascinating and most likely not unique to the Tampa area. 

juicy vegan Jackfruit tacos

4/13/2016

 
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Are you looking to cut back on meat but don't like soy or tofu? Try jackfruit as a juicy and delicious meat alternative. 

For the most recent Taco Tuesday, I made vegan tacos filled with the Jackfruit Company's tex-mex jackfruit, garnished with vegetables, fresh herbs, an avocado cream and fresh lime. Hole cow! They were lip smacking good. 

The best news is that jackfruit, also known as "pulled pork for vegetarians," only has 50 calories and 1g of fat per serving! Can't beat that. Jackfruit's meaty texture has become a common meat replacement that is low in calories and free from soy, gluten, and cholesterol. You will fool any meat lover with the taste!

Jackfruit is native to south and southeast Asia and is the world's largest tree-borne fruit with some weighing up to 100 pounds! It has often been hailed as the miracle crop because of its size and resistance to drought that could save millions from starvation. If that is the case, I really hope to see this fruit rise in popularity. It is a cross between a pineapple, apple, mango, and banana, but when it's seasoned you don't taste those fruity flavors at all. 

Here is a very simple, quick (no more than 30 minutes), and flavorful recipe that you can try any night of the week. It also shouldn't cost you more than $10 - $15, which is definitely a bonus! 

Ingredients:
2-4 white, whole wheat, or corn tortillas
Olive oil or coconut oil cooking spray
1 package Jackfruit (can be bought in many grocery stores)
1 tomato, diced
1/2 onion, diced
1 green pepper, julienned
5 leaves of basil, chopped
Handful of chopped cilantro
1 tablespoon vegan sour cream (optional) 
1 fresh lime, squeezed
salt and pepper to taste

Avocado Cilantro Cream
1/2 cup fresh cilantro, chopped
1 ripe avocado
1 freshly squeezed lime
1 teaspoon Follow Your Heart Vegenaise 
Salt and pepper to taste


Instructions:
1.To make the avocado cilantro cream, simply place all of the ingredients in a food processor or even a small ninja will do (which is what I currently have) and blend until creamy. You may need to add 2 tablespoons cold water to the mixture.
2. In a large deep frying pan or a griddle, generously cover with cooking spray. Over medium heat, lightly cook the green pepper for 3 - 5 minutes, until some sides brown.
3. In same pan or griddle,  cook entire package of jackfruit for just a few minutes until warm. Set aside.
3. Respray the frying pan or griddle with cooking spray and cook 1 tortilla at a time to gently brown and crisp.
4. Spoon jackfruit with cooked green pepper slices, tomato, basil, and onion to your desired amounts on to warm tortilla. Add a dollop of the avocado cilantro cream and a dollop of vegan sour cream and squeeze 1/2 fresh lime over tortilla.  
​Enjoy!



Nutrition Facts (based off of white tortilla and no vegan sour cream)
Servings 2
Amount Per Serving
Calories 239
Total Fat 12 g
Saturated Fat 1 g
Cholesterol 0 mg
Sodium 664 mg
Total Carbohydrate 30 g
Dietary Fiber 15 g
Sugars 7 g
Protein 6 g

Whole foods market to open Lower-priced grocery store

4/8/2016

 
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Exciting news for organic healthy foodies. 365 by Whole Foods announced April 7 that it will be opening its first store in Los Angeles next month. 

The idea is that this off shoot of Whole Foods Market "will bring fresh, healthy food to a broader audience with a streamlined, quality-meets-value shopping experience," according to a press release. In other words, Whole Foods Market commonly referred to as "Whole Paycheck," will be offering lower-priced items.

"With each store, we’re looking to curate a unique experience," Jeff Turnas, president of 365 by Whole Foods Market, said in a statement. 

The 365 concept is designed to cater to younger shoppers, the LA Times reported. 

Whole Foods Market's 365 label is their store brand already featured on shelves across the nation.  365 by Whole Foods Market plans to open stores in Bellevue, Washington and Portland, Oregon in 2016 and up to 10 stores in 2017, the company said. 

Reboot your breakfast with an acai bowl 

4/6/2016

 
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This acai bowl was made with almond milk, shredded coconut, strawberries, banana, kiwi, and hemp hearts.
I'm usually not one to follow food fads or really any fads for that matter, so that's probably why I'm writing about the acai bowl a few years after they really were the "hot super food."

Regardless of whether I'm sharing new information or providing a refresher, I'm here to tell you why should swap out the cereal and milk for these acai bowls. 

​I first tried an acai bowl in January 2015 while visiting Maui with my then-fiance, now husband. I wasn't very familiar with the idea but the choice of fresh fruit, homemade granola, and fruit mixed into one bowl with this acai berry versus a carb heavy bagel was preferable. It was love at first taste. Wow! 

Acai bowls are really just thick smoothies made from the Brazilian acai berry topped with whatever type of fresh fruit, granola, shredded coconut, or other toppings you desire. The reddish purple acai berry is considered a superfood with anti-aging and weight loss properties. Some studies have shown that the acai berry has more antioxidants than most other berries including blueberries, strawberries, blackberries, and raspberries. It is also packed with omega-3 fatty acids which can help lower triglyceride levels, reduce joint pain, and be beneficial for mental health. 

The acai bowl pictured above was made with Sambazon's superfruit frozen packs that also includes guarana for an extra energy boost. (Think one less cup of coffee or tea!) One pack has just 100 calories, 4g of fat, and just 15 carbohydrates. You can buy Sambazon products  on Amazon or in most grocery stores. There are other companies that offer acai berry powders and puree, Sambazon just happens to be the most prevalent. 

While the acai bowl is filling, energizing, nutritious, and delicious it isn't the cheapest breakfast option. It's about $6 for a Sambazon superfruit frozen four pack, which would make two acai bowls. While you can definitely get more breakfasts out of a $4 box of cereal, the acai puree from Sambazon has no added sugars, is organic, gmo-free, vegan, gluten-free, and packed with more nutrients than any cereal could offer. 

And yes, it does take a few more minutes to assemble than pouring milk over cereal or oatmeal, but if you prep your fruits the night before it is relatively simple and shouldn't take very long. Trust me, the taste and fulfillment you will get from eating an acai bowl is worth adding a few extra minutes to your morning routine. 

Vegetarian reality show? pretty please

4/5/2016

 
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I came across a blog post I wrote back in 2013 that was a letter to a Top Chef producer to create a vegetarian cooking reality show. Since that still hasn't manifested even though Top Chef contestants were asked to cook vegan dishes for a pop up restaurant in Season 13 last year, I figured it would be a good time to repost my letter. Please share. :)

***

Dear Top Chef Producer,

As someone with a passion for cooking and good food, I also have an obsession with the reality television show Top Chef. 

It amazes me how creative some of the contestants are and how quickly they create their dishes. Obviously not everyone is great at the competition, but there have been a few contestants that have blown me away. 

As much as I enjoy watching the show, it frustrates me at times that I can only make a handful of the dishes because a majority of the entrees and appetizers are not vegetarian or vegan friendly. 

It is encouraging that award-winning vegan chef and author Chloe Coscarelli was the first ever vegan to win a culinary competition -- Cupcake Wars. But I think this needs to be a more frequent occurrence. What would it take for a reality culinary television show to be completely vegetarian? 

I cook vegetarian and vegan meals all the time for myself, my husband, and other friends. I never have a problem coming up with ideas and experimenting. Usually the meals are inexpensive, easy, and delicious. There are so many meat substitutes available at grocery stores now, that it's easy to make a favorite chili, lasagna, or spaghetti with meatballs. 

Wouldn't it be cool just to try a vegetarian Top Chef for just one season to see how the ratings are? I bet you would be shocked at the following. 

Thanks for your time. And let me know if you need a contestant for a trial of your first-ever vegetarian reality television show.

Yours truly,

An avid Top Chef viewer and vegetarian/vegan amateur cook 

i'm done with vegan, hello meat

4/1/2016

 
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I've decided that it's been long enough and after a lifetime of being a vegetarian and transitioning to a vegan diet, I'm over it. That's right, I'm divorcing the plant-based healthy lifestyle and going to start eating meat and dairy today. Let's face it, eating a plant-based diet is too expensive, limits what you can enjoy in life, and is just plain too hard sometimes. 

Mmm, I mean just look look at that massive burger sautéed with mushrooms and smothered in cheese. I'm frothing at the mouth just waiting to have one today. So from here on out, I'll be posting pictures and writing about meat filled dishes swimming in cheese and butter. I'm sure you won't mind the change of heart. 








































April Fool's! Ha Ha I hope you didn't REALLY believe I would have such a drastic change of heart. I know there are many people who I've known a long time who would love to see me eat a cheeseburger or chicken, but alas, I'm in this for the long haul folks. Sorry to disappoint. If you want meat and dairy recipes, you'll have to go elsewhere because this blog won't be posting anytime soon. Cheers and happy Friday!

    Author

    Thanks for taking the time to explore this healthy & mind conscious food blog. It's a mix of vegetarian/vegan restaurant reviews, health food news, and recipes. I hope you find it interesting and keep coming back for more! 

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