Tag: clean eating

Summer Heirloom Tomato and Fruit Salad

When it comes to summer foods, simple salads and summer produce dishes are often the option of choice for cookouts, picnics and delicious meal options.  With the summer markets and gardens offering a bounty this time of the year, it’s pretty easy to find salad options.  When it comes to this simple dish, I invite you to get creative with different flavors and textures.

This recipe can be created as written or you can choose to opt out ingredients for others.  With summer slowing down, I am finding an abundance of fresh produce that needs to be used or canned.  Therefore I loaded this goodie up with things I had from the market and garden.  Fresh herbs can be altered and include basil, mint or dill. Not only do herbs provide an additional flavor and garnish but they also help with detoxification.

Heirloom tomatoes are one of my favorites to grow in the garden.  Though I do love all fresh off the vine tomatoes, I’ve really grown to love the heirloom variety.  This year in the garden, I am growing black prince, green zebra and persimmons (which have been called a tree fruit).  These tomatoes have an added health benefit in that they contain lycopene.  One of the most powerful natural antioxidants.  These tomatoes are rich in Vitamin C, which helps to nourish different parts of the body and has been linked to stress reduction.

Summer Heirloom Tomato and Fruit Salad #farmtotable #simplerecipes #seasonaleating

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Watermelons are another staple often found in the garden and at markets during the summer season.  This juicy and tasty fruit helps to keep us hydrated during the hot summer months.  Watermelon has been linked to reduced inflammation, heart health and weight loss.

The combination of these two beauties are not only gorgeous but also healthy and delicious.  I often top my dishes with goat or sheet cheese, which is easier on the digestion at times.  You can play with different dressing ideas like oil and fresh squeeze lemon, balsamic glaze or dressing or you can make your own like the simple recipe below.  You can add additional toppings like avocado, nuts and seeds too!

Have fun with summer produce this season.  There are so many fun and delicious combinations to experiment with.

Summer Heirloom Tomato and fruit Salad

 

ingredients:
  • 4 heirloom tomatoes, cut into wedges or bite sized pieces
  • 4 cups watermelon, cubed
  • 2 peaches, nectarines or plums (you can add all if you like)
  • 2 ounces of goat cheese, shredded
  • 1/4 red onion, thinly sliced
  • small handful of mint leaves
  • small handful of Microgreens https://www.marylandmicrogreens.com
  • Optional: Bed of arugula or spinach 
dressing:

To Prepare the Salad:

1. In a bowl or serving platter, place greens as a base.
2. Mix the microgreens (if using) with the salad greens or reserve for topping
3. Top the greens  with tomatoes, fruit and then goat cheese.
5. Sprinkle nuts, if using and serve with dressing.

Dressing Directions:

In a mason jar with lid or mixing bowl, mix oil with a gradual drip of balsamic to taste.  Depending on the desired sweetness.  Add the honey for desired texture and taste.  If using, finish with salt and pepper.  Shake or stir to combine ingredients before serving with the salad.

ENJOY! ?

P.S. if this salad sounds appealing to your palate, I welcome you to check out this summer beet salad. Summer Peachy Beet Salad

XOXO,

KIM

 

Simple Skillet Zucchini and Squash

Summer produce is coming in hot this summer and we are seeing the bounty at the farmers markets and in our gardens.  For those who planted gardens, you’re probably seeing a lot of squash and zucchini filling your garden.  This is a go-to dish that I often make during the summer months.

I love this dish because it’s easy, full of delicious flavor, healthy and includes many summer garden staples that are flourishing right now.  Have fun playing with different veggies and herbs.  For me, I like to include fresh garlic, onion, peppers (any variety) and tomatoes.  If you like a little heat, you can add in different kinds of hot peppers.  Fresh herbs are great for health and detoxification.  I love to use basil with this dish but you can also add in parsley, oregano, etc.

Zucchini is a healthy addition to meals as it provides antioxidants.  It’s been linked to reduced inflammation, support heart health, improved vision and may help with weight loss.  Add in more color of healthy veggies and you can have a powerhouse plate of health and flavor.

 

Ingredients

  • 1 tablespoon avocado or olive oil
  • 1 small onion, chopped
  • 2 garlic cloves, finely chopped
  • 2 yellow squash, chopped
  • 2 zucchini, chopped
  • 1 green pepper, chopped
  • 1 can diced tomatoes or fresh cherry tomatoes, cut in half
  • 2 teaspoons Italian herbs (or fresh herbs)
  • Salt and pepper to taste
  • Optional garnish: Fresh basil

instructions

  1.  In a large skillet over medium heat, warm oil.  Add the onions and garlic, stirring occasionally for 5 minutes.
  2. Add the zucchini, squash and peppers.
  3. Add in the tomatoes and stir occasionally to avoiding browning or burning.
  4. Sprinkle the herbs of choice and blend ingredients.
  5. Cover and cook the blend on low (stirring from time to time).
  6. The squash and zucchini will be tender and lightly crisp.
  7. Garnish with fresh basil and serve.
  8. Enjoy! ?

Note: If you’re planning to freeze this dish, combine ingredients and cook for only a few minutes. Allow the dish to cool completely and freeze for later use.

 

Slow Cooker Mediterranean Chicken

Mediterranean meals have been one of my favorites but even more so after my trip last year to Greece.  I love the combination of fresh ingredients, nourishing foods, incredible flavors and the joy each dish brings.

When I was in Greece, I loved the combination of oils, seasonings and herbs that accompanied and boosted each meal with flavor.  Gone are the days of me eating plain grilled chicken and boring steamed broccoli.  Now my nourishing meals are loaded with fresh, local ingredients, a variety of accompanying flavors and heavenly smells.

This is a super simple dish and one that will leave your home smelling incredible throughout the day.

I personally love the combination of these ingredients but I welcome you to get creative and add some of your own.  There are a variety of veggie options that you can add to this dish too.

Looking to make a full meal?  I often serve this dish with roasted vegetables like root veggies or greens like green beans and a salad.  It’s delicious with rosemary roasted potatoes too!  Again, get creative and find what warms your taste buds and home.

 

Slow Cooker Mediterranean Chicken

 

Ingredients:

6-8 skinless, boneless chicken breasts

6 cloves garlic, minced

1 medium onion, chopped

½ cup sundried tomatoes, chopped

½ cup artichokes (canned or cooked), chopped

½ cup mushrooms, chopped

½ cup pitted kalamata olives

½ cup chicken broth

3 cups packed spinach, chopped

1 tablespoon avocado oil (or oil of choice)

1 teaspoon crushed red pepper

1 tablespoon Mediterranean or Italian seasoning

Salt and pepper to taste or preference

¼ cup fresh basil, chopped

Optional: Goat or Feta cheese for topping

 

Directions:

In your crockpot, layer chicken on the bottom of the lightly oiled pot. Season chicken with salt, pepper, herb seasoning and crushed red pepper.  Top with garlic (can be raw or sautéed) and onion.  Next layer the sundried tomatoes, artichokes and mushrooms. Scatter olives around the pot (top and sides). Drizzle the broth around the sides as well.

Cook your chicken mixture on HIGH for 3-4 hours or LOW for 6-8 hours.

Once fully cooked through, remove the chicken and set aside.

In the pot, cook spinach for a few minutes or until wilted.

When serving, plate your chicken and top it with the spinach, tomato, artichoke and olive mixture from the pot.  Sprinkle fresh basil and goat cheese (if desired).

Serve Warm and Enjoy!

 

sugar

Top 5 Tips to Kick Sugar Addiction

Holidays are a great time to gather with family and friends, create memories and celebrate.  They are also a time when sugar and less nourishing foods fill the table.

Since the holiday weekend, I’ve heard from clients and friends how they are struggling with cravings, especially sugar.  Did you indulge in sweets and yummy treats over the weekend?  You’re definitely not alone.  Cutting back from sugar and resisting cravings can be challenging but there are some ways to do so successfully.

Below are my top tips for kicking sugar cravings and bouncing back to healthier habits with ease.

Top 5 Tips to Kick Sugar Addiction

  1.  Consume Gut-Healthy Foods:  Sweets and less nourishing foods can be hard on our gut.  Loving our gut is so important for optimal health and disease prevention.  Adding in foods like sauerkraut, kimchi, fermented foods and drinks like kombucha and kefir can provide many benefits.  Not only will they nourish the gut, but they also decrease sugar cravings.  Add apple cider vinegar to homemade salad dressings to help reduce sugar cravings.
  2. Fill Up on Fiber: Fiber not only helps you feel full but it also helps to to detoxify the body.  Something our body naturally wants to do during the spring season.  Some recommended foods are avocados, Brussels, artichokes, figs, quinoa, coconut and berries.
  3. Don’t Skimp on Fat:  When we hear the word fat, we often think negative thoughts.  Healthy fat is so good for you and provides so many health benefits.  It’s better to burn fat for energy than relying on sweets and caffeine for energy.  Not only will consuming healthy fat provide more energy, but it will also help kick sugar cravings.  Some recommended healthy fats are avocados, coconut oil, avocado oil and nuts.
  4. Don’t Forget the Protein: Protein is important and should be incorporated in your meals.  Not only does healthy protein provide many benefits, but it helps balance blood sugar and reduces sugar cravings.  Some preferred protein sources are grass fed beef and bison, wild caught salmon, organic chicken, adzuki beans, kefir, pasture raised (humane certified preferred) eggs and lentils.
  5. Healthier Swaps:  If you’re craving sugar, there are healthier alternatives to feed the cravings.  I love snacking on goji and mulberries.  When making drinks or meals, swap out sugar and substitute it with local raw honey.  Pure maple syrup is another great alternative.  Grapes and baby carrots are a sweeter treat when you’re trying to eat healthier and fight off the cravings.  Coconut sugar is a great substitute for meals and treats.  I love snacking on dates and use them for many of my healthy treats.
RECIPE: Try this healthy treat recipe if you’re desiring something sweet and satisfying: CACAO DATE BLISS BALLS

Fighting off sugar cravings can be challenging but adding in these tips and being aware of your mindset can really help.  Have you implemented tips that you’ve found work for you?  I would love to hear and welcome your comment below.

PS… Feeling like you need a reset this Spring Season?  Join me and other ladies as we Spring Into Sexy!  Will you be joining us?  For more information: https://kimwilson.me/spring-reset/

NOTE: SPACES ARE LIMITED!!! REGISTER ASAP!

Have a SWEET day, Friends! 

XOXO,

Kim

Brussels

Farm Fresh Brussels Sprouts with Bacon

Brussels sprouts are a vegetable that’s often given a bad name.  This topic came up over Thanksgiving dinner after I made this super easy and delicious recipe for my family.  As much as I love seasonal eating and shopping local, this tasty veggie is regularly found on my plate or the plates of those I serve during colder seasons.  Being a cool season crop, this is a great time of the year to enjoy them and try new Brussels recipes.

Whether you’re looking to try something new or make this dish for the holidays, I highly recommend cooking it up for you or your family.  This recipe doesn’t compare to some of the soggy steamed Brussels dishes we were served as kids.  I prefer to roast them in the oven and especially in a cast iron pan.  I love the combination of flavors and the crisp brown appearance from the cast iron pan. If y’all are local, I highly recommend the Pepper Bacon from Hemp’s Meats in Jefferson, MD. Hemp’s Meats

This cruciferous veggie is starting to show up on menus around the country.  Many restaurants are starting to serve them as a crowd pleasing appetizer or side.  Not only are they delicious, but they’re healthy too!  Brussels provide antioxidants, support healthy digestion, alkalizes the body and provide a powerful punch of nutrients.

Farm Fresh Brussels Sprouts with Bacon #healthyholidays #farmtotable #brussels

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farm fresh brussels with bacon

ingredients:

1  1/2 pounds of fresh Brussels Sprouts

3 slices of bacon (I love farm fresh country bacon)

1 shallot, chopped

1 tablespoon avocado oil or ghee

Salt and Pepper to taste

directions:

Preheat oven to 400 degrees.

Cut bacon into one-inch pieces and set aside.  Clean and trim Brussels sprouts.  If the outside leaves fall off, that’s fine.  Add them into the dish before baking.  Make sure the tough bottoms are carefully cut and removed.  Depending on the size of the Brussels, cut into halves or quarters.

In a large cast iron skillet or baking dish, combine the shallot, oil (or ghee) and Brussels.  Evenly lay out the Brussels in a single layer.  Sprinkle with salt and pepper, if desired.  Next, evenly sprinkle the bacon pieces throughout the dish.

Once your oven is preheated, roast your bussels in the oven for 20-30 minutes, turning throughout the cooking process.  Cook until your desired texture and caramelization. Serve warm.

Note: This dish can be prepared two ways and both work well.  Depending on preference and desired crispness of the bacon, either cook the raw bacon with the raw Brussels or cook the Brussels and bacon separately.  If choosing the latter, add the cooked crumbled bacon to the dish after it’s done thoroughly cooking.  Toss to combine the ingredients.  

Enjoy!

As mentioned, this dish makes for a wonderful appetizer or side at your event or holiday party. Looking for more holiday recipe ideas?

Additional Holiday Health Tips: Eat Your Way Healthy Through the Holiday Season

blessings for a healthy and happy holiday season!

XOXO,

Kim