Roasted artichokes are wonderful as a snack or side option to any meal. They provide so much flavor and have a variety of health benefits. They are a rich source of fiber, vitamins and minerals. Artichokes have a large antioxidant value and help prevent illness. Their natural properties help to improve liver function and detoxification to remove toxins in the body.
Artichokes help soothe inflamed gallbladders and aid in digestive health. They also provide bone health, increased brain function and reduce bad cholesterol while increasing good cholesterol.
With all of these benefits and more, roasted artichokes are a wonderful compliment to your plate. Especially when prepared in a healthy way.
When I started thinking about cooking methods and recipes, I kept thinking about steamed or roasted artichokes that are doused in butter. That’s a common method that’s prepared and enjoyed by many.
I knew I wanted to incorporate garlic and oil as an alternative to the butter. I love lemon with garlic, so I decided to experiment and come up with a recipe that provides a lot of flavor. Not only did my house smell incredible while the artichokes were roasting, but the finished product left me adding this recipe to my “favorites list.”
I hope you enjoy this recipe as much as I do!
Lemon and Garlic Roasted Artichokes
Serves: 2 Artichokes
ingredients
2 Artichokes (preferably organic)
8 Cloves of garlic (whole)
Fresh juice from 1 lemon
Zest from 1/2 of your lemon
2 Tbsp avocado oil (or oil of your choice)
1/2 tsp lemon pepper seasoning
Pinch of salt (optional)
directions
Preheat your oven to 425 degrees.
Using a sharp knife, carefully cut the top third of the artichokes and the stem at the base. With the base cut, the artichokes will sit well on your cutting board. Using your knife, core out the center of the artichoke to make room for your garlic. Using your fingers, pull and separate the leaves. They will stick out a little on the sides.
Make two squares of foil to hold your artichokes for roasting. In a small bowl, mix your oil, lemon juice, lemon zest and seasoning. I don’t cook with salt, but if you want to add it in, do so now.
Take your garlic cloves and evenly distribute them into the core of your artichokes. The number of garlic cloves you choose to use is completely up to you. I love garlic (and the health benefits), so I go a little overboard when I cook with garlic.
Set your stuffed artichokes on their individual foil pieces. Drizzle your oil combination evenly over both artichokes. Once you’ve covered your artichokes and drizzled the oil evenly between the leaves and top, fold up and wrap your artichokes. Placed your wrapped artichokes in a glass baking dish.
Roast artichokes in the oven for 50-65 minutes. Once you’re done roasting, remove your dish from the oven and carefully unwrap your roasted artichokes. Enjoy!
If you try this yummy recipe, i would love to hear your feedback. I welcome any comments below.
When you think of Valentine’s Day, what’s the first thought to come to mind? Are you thinking about romance? Maybe it’s a gorgeous bouquet a roses. Many times, I think of chocolates. I am not much of a “sweet’s person” but I do enjoy some dark chocolate from time to time. That’s one of the reasons why I love this Dark Chocolate Coconut and Cranberry Bark recipe.
Not only is it delicious, but it’s guilt free, easy to make and stores well. One batch makes plenty to share too! want more, double up the recipe. ?❤️
Instead of over indulging with a box of chocolates and hitting a sugar crash, try this cleaner and healthier option. You may find yourself keeping these staples in your pantry. I find myself making this recipe more than once a year. In fact, I add peppermint to it during the holidays. It makes for a yummy and festive treat or gift.
This recipe is very flexible, so add ingredients that you like. If you want some peppermint, throw in some peppermint extract. If you want more crunch, chop up some raw nuts and add them into the melted chocolate mixture.
dark chocolate coconut and cranberry BARK
INGREDIENTS:
1- 1/2 cups dark chocolate chips (I used extra dark and organic)
4 Tbsp organic coconut milk
1- 1/2 cups organic coconut oil (melted)
Handful of shredded organic coconut (unsweetened)
Handful of dried organic berries (of your choice), chopped
*Optional: A pinch of Himalayan or Sea Salt
*Note: Raw nuts (chopped) would be yummy in this recipe too! If you decide to add peppermint, add 1 teaspoon peppermint extract to the melted chocolate.
DIRECTIONS:
Prepare an 8×8 inch glass baking dish with parchment paper. The paper should cover the bottom of the pan and all four sides.
On your stove top, heat the chocolate in a double boiler (or sauce pan over a pot of simmering water). Continue stirring while the chocolate melts. Add in the coconut milk. Stir until you have a thinner and creamy chocolate texture. If you choose to add peppermint, salt or nuts, add it in now.
Spread the melted chocolate evenly across the bottom of the pan. Freeze your chocolate until it sets. I’ve discovered the freezer is a better (and less time consuming) option than the refrigerator.
When your chocolate is ready to come out of the freezer, start to melt your coconut oil in a clean dish. Once heated, coconut oil turns into a liquid texture rather quickly. If your oil still has some lumps in it, continue stirring until all of the lumps are gone.
Pour the melted coconut oil over your chilled chocolate. It will spread very easily. Sprinkle the shredded coconut and chopped berries over the melted oil. Chill in the freezer or fridge until the oil sets. It will have a pretty white top once it’s done.
Once both layers have chilled and set, remove them from the fridge or freezer. You can add more coconut and berries, if you choose. I like to do it while the oil is still warm because it molds the toppings into the bark.
Remove the bark from the pan and peel off the parchment paper. Place your prepared bark on a cutting board and chop into pieces. Serve and enjoy!
Note: If you want to store your bark, I recommend storing it in the fridge or freezer. Room temperature may melt the bark and make it softer. You can also use coconut butter instead of coconut oil. Coconut butter is usually found in health food stores. You can also make your own. To do so, blend an entire package of unsweetened shredded coconut in your food processor or high speed blender. The flakes turn into a creamy, buttery texture. Both options are delicious, so choose whichever one you prefer.
I would love to hear your thoughts about this sweet treat! If you have any suggestion about other ingredients that you like, I welcome you to comment below.
Clean Eating is a topic that I commonly discuss with my clients. One of the most common concerns that I hear is that it’s too expensive. People automatically assume that it’s a lifestyle that is unattainable unless you make a lot of money. It’s this reason and more that I want to share my Top 10 Tips for Clean Eating on a Budget.
I remember when I started making a lifestyle change and noticed a difference in prices when I shopped the aisles. I was in my early 20’s, in college, with a college sized wallet and living in a small apartment off campus. I was over the cafeteria food, wanted to live a healthier lifestyle and set out to make a change.
With time and experience, I discovered many tips that were a game changer. Not just with the foods that I was buying but with the amount of money I was spending.
After attending school at the Institute for Integrative Nutrition, I started experimenting with new things. I got out in the community and started learning more about my food. In addition, I was saving money and eating healthier.
Not only do I want to share these tips but I also encourage you to try new things.
Top 10 Tips for Clean Eating on a Budget
1. Stock Up on In-Season Produce
I am a huge fan of seasonal foods and shopping local. Whether you’re picking up local produce at the farmer’s market or your local grocery store, I recommend loading up on produce that’s in season. Shopping for foods that are in season not only provide a larger availability but they also come with many savings. You can usually find specials and deals when shopping in season. Not to mention, seasonal eating is great for your body and health. If you’re unfamiliar with a certain item, ask questions and try a new recipe. This past summer, I began canning and freezing more. Not only did I have a bounty of fresh veggies at a great value, but I had a variety of soups, sauces and salsas to enjoy.
A lot of variety of foods can freeze easily. If you love berries, peaches and melon, buy them in season and freeze them for the moths to come. I love peppers and use them in a variety of dishes. I buy them from a local farmer for 3 peppers for $1. I take bags and load up at her stand or farm. They cut and core well for freezing. They are perfect for stir fry dishes, sauces and stuffed peppers. It’s a huge deal compared to $3 for one organic pepper in the fall and winter. A lot of green beans and leafy veggies can be steamed and frozen for later use.
2. Buy in Bulk
I’ve become a huge bulk shopper because I find a huge savings. Bulk shopping is perfect for items like rice, beans (better than the can), seeds, nuts, quinoa, oils and other condiments. I buy my meat in bulk too. If you find a good deal and have room in your freezer, I recommend freezing meats. Local grocery stores often have sales on bulk meats. I like to buy a couple of turkeys from a local farmer around Thanksgiving and freeze the ones I am not using. I use the entire turkey from the meat to the bones for broth. You can find a lot of farms that sell beef, chicken and other meats too.
Bulk food stores like Costco have been adding a lot of organic options at a bulk price. They have tons of healthy goodies for you to buy and prep or freeze. This is a great alternative for off season shopping or anytime of the year.
3. Get to Know Your Farmer
I know this ties in with seasonal eating, but there are some other tips that I want to share when shopping local. Building a relationship with your farmer comes with many benefits. Not only are they great to talk to and exchange recipe ideas, but you can have a better understanding of the farming process and products used to preserve the food. A lot of farmers have a surplus of food at the end of the day, week or harvest. I discovered this when I was volunteering for a local food bank and we would have shopping carts of produce rolling in to give to the community. Not only do a lot of farmers donate food, but they offer great deals as well.
When shopping at the local farmer’s market, you will find discounted items and better deals towards closing time. The variety of options to choose from may be less, but farmer’s often offer discounts so they don’t have to pack up and take back a lot of leftover food. Shopping at CSA’s and sharing produce with friends and family is another great way to save.
4. Grow Your Own Garden
If you have the land and ability, growing your own food is a great way to save and have control of your growing practices. It’s usually so much food that you may end up giving some away or start canning and freezing. You can have exchanges as well. Maybe you have a garden and your neighbor has chickens. You can trade produce for eggs. Not only is having a garden a cost saver but it’s fun and healthy as well.
5. Learn About Labels
When I first started eating clean, I thought “natural” meant just that. I thought it was just as beneficial as organic and “labeled” it safe. Since attending Nutrition School, I’ve learned that just about anything can be called natural. It’s commonly used by companies to market food as healthy. The same foods that often come with a higher price tag. Learning about fat free, low fat, natural and other terms which are often thought of as healthy is a great way to have more control over your food and budget.
Since learning about labels, I’ve also started making a lot of my own condiments and seasonings. Check out the back label of taco seasoning, sauces and many salad dressings. Often, it’s hard to pronounce the ingredients or know what they are. A lot of dressings, seasonings and sauces can be made from simple staples that you have in your kitchen. Staples that can be stretched a great deal.
6. Shop Sales
Spending a little extra time shopping around for deals and clipping coupons can go a long way. Especially for items that freeze well, keep in the pantry and can be stretched in recipes. There are many online websites and apps that help you stretch your dollar. I’ve even seen coupon parties where a group of ladies get together and swap coupons for items they won’t buy but others would enjoy. Getting creative with sales and coupons can make your green go a long way.
7. Preparation is Key
When it comes to grocery shopping, preparation can save time, stress and money. Taking a little extra time to plan-out your meals for the week will help relieve stress about what you’re cooking and will also help narrow your grocery list. This will keep from over-purchasing and grabbing things that may go to waste.
Food prep can help with cost and time as well. Once you know what meals you are making, you can sort through your staples to see what you need to buy. Once you shop, prep some ingredients for the week to have ready to cook or snack on. Cook some meals ahead of time and freeze them for later use. Food prep parties and freezer crock pot parties have become a hit because of the benefits they offer.
8. Enjoy Leftovers
Unless I have food prepped for certain meals, I usually make enough dinner dishes to enjoy for lunch the next day. Not only does it save time that I would spend making another meal, but it saves food that could be wasted. Leftovers (depending on the ingredients) usually keep for several days. A good variety of them can freeze as well. I encourage cooking dishes in larger batches to enjoy for future meals.
9. Keep Your Fridge and Pantry Organized
When you can see what’s in your kitchen, you are less likely to waste food and buy more than you need. This especially pertains to fresh ingredients that can perish quicker. In addition, having a clean and organized kitchen may help with better food choices.
10. Organic Foods
Personally, I choose to eat organic over non-organic foods. Especially when it comes to meat and certain produce items. If you’re discovering that eating all organic is not in your budget, I welcome you to check out the Dirty Dozen and Clean Fifteen Lists. These lists show which items are more contaminated over others. Again, it’s your decision but if you’re wanting to remove chemicals and toxins from your food and body, check out the list and see what’s more important to buy organic.
I hope you’ve found some value from this list of tips. They have been a game changer in my life and I hope they provide great benefit to yours. If you’re looking for some more tips or have questions about anything I’ve shared, I welcome you to message me.
Do you have some tips of your own that I did not mention? Please share below. ?
We often read labels for our food but have you ever read the labels on your pet’s food and treat packages? It wasn’t until I started to learn about reading labels and ingredients that I discovered a lot of junk in my dog’s treats. That’s when I decided to clean up their plate too!
Not only could I not pronounce or identify many of the ingredients but I was shocked to see so many chemicals and dyes. These are commonly found in artificial and processed foods to make them look more appealing. Friends, just because it looks like bacon does not mean it’s bacon.
I started researching the types of human food that are healthy for dogs. I was pleased to see so many ingredients that are safe for our pups. That’s when I decided to experiment with homemade treats. Not only did the pups LOVE them, but they were cheaper to make. It’s been a WIN-WIN in our home. It makes me feel better to know my babes are eating good quality treats with REAL ingredients.
Here is the most recent recipe that I made. They were such a hit!
Pumpkin Peanut Butter Dog Treats
Yield: Approximately 40 treats (depending on the size of your cutter)
Ingredients
2 ½ cups wheat flour
½ cup pumpkin puree
½ tsp raw honey
¼ cup organic (or clean) peanut butter
2 eggs
½ tsp cinnamon
Directions
Preheat oven to 350 degrees
In a mixing bowl, combine all ingredients with your hands or an electric mixer.
The dough will look crumbly after combining the ingredients.
With your hands, work the dough into a tight ball.
With a rolling pin, flatten the dough on a flat surface.
The dough should be around ½ inch thick.
With the cookie cutter of your choice, cut out your treats and place them (spaced) on an un-greased cookie sheet.
Bake your treats for about 30 minutes or until they are lightly brown.
Remove your cookies and place them on a cooling rack to cool completely.
NOTE: Treats can be stored in an air tight container. The treats will last for several days in the fridge but can also be frozen. My dogs don’t mind the freezer. Especially on warm summer days. 🙂
Enjoy!
PS….I would love to hear your feedback if you try this treat recipe. Are you making treats for your furry babies now? What main ingredients do they like? These have quickly become a hit in our home.
Every time I go to a restaurant and see Thai Chicken Lettuce Wraps on the menu, I want to order them. At the same time, I wonder about all of the ingredients that are used. Especially in the sauce. A lot of ingredients are usually clean, but sauces can hide some “not so healthy” ingredients.
I love playing around with recipes in my kitchen. That’s exactly what I was doing when I created this delicious combination of flavors. I like heat in my meals (not too shabby for my metabolism either), so I kicked it up a bit with the Sriracha sauce. You don’t have to add as much heat, but it’s rather tasty with a little kick.
Don’t be too overwhelmed with the amount of ingredients. This meal is very fresh and usually comes together in 30 minutes or less. If you want to enjoy leftovers the next day, double up your sauce and chicken portions. They are just as tasty when eaten for leftovers.
Fresh ginger (1-inch knob, peeled and finely minced)
2 Scallions, diced (some can be reserved for garnish)
1/2 cup carrots, shredded
1/2 cup red cabbage, shredded
1 tbsp organic tamari sauce
1 to 1-1/2 tbsp Sriracha sauce (depending on preference for heat)
Pinch of crushed red pepper
Leaves, washed and dried (iceberg, butter or green cabbage)
Fresh cilantro, chopped (for garnish)
1 lime (cut into wedges)
NOTE: Instead of Tamari, you can use soy sauce or organic coconut aminos.
Peanut Sauce:
1/2 cup chicken broth (or warm water)
3 tbsp creamy peanut butter (clean option with no additives and hydrogenated oils)
1 tbsp raw honey
Fresh ginger (1/2 inch knob, peeled and minced)
2 cloves garlic, crushed
1 tbsp tamari (see note above for substitutions)
1/2 tbsp Sriracha sauce
DIRECTIONS
To make the peanut sauce, combine all ingredients listed (for the sauce) in a small saucepan. Cook over medium-low heat, stirring occasionally. The sauce will begin to thicken within. a couple of minutes. Continue cooking until the sauce is at your desired thickness. I usually cook mine for about 10 minutes. Remove from heat and set aside.
While your sauce is cooking, you can begin to make the meat mixture. In a large skillet or wok, heat a little bit of oil. Add your meat.
As the meat begins to cook, using a wooden spoon, break apart your meat. Add in the chili sauce, chili pepper, garlic, ginger and tamari sauce. Cook until your meat is no longer pink.
Add in the reminder of the ingredients. Cook for a couple of minutes.
Divide your leaves onto separate plates.
Equally divide the meat mixture onto the leaves.
Top with a drizzle of the peanut sauce and some chopped cilantro. If so desired, you can top with diced scallions.
Serve with a wedge of lime.
Last but not least, don’t forget to share with family and friends. ??
*Please don’t actually give it to your dog. ?
If you make this recipe, I would love to hear your thoughts. Please comment below or message me with your feedback. It’s become a favorite in our home. I have no doubt it may become a favorite in yours as well. Enjoy, friends!
