Travel by Fork, a culinary adventure!
Culinary Archeology is dedicated to providing you with Fresh, Natural, Local meals and baked goods, prepared using the healthiest and most nourishing ingredients possible.
Detoxification: Your Body's Trash Disposal System
Dive into this video as we delve into the detoxification process, and learn how the genes in the 3X4 Blueprint can provide insights into your body's efficiency in managing this vital process.
https://youtu.be/fBE9y3hpAo4
Why take a Genetic Test?
This 3-minute video explains How It Works and What To Expect from a 3X4 Genetic Test. Get in touch to learn more.
https://youtu.be/b9VJ_0_n6-E?si=Oo15nvoFDxZP_FrP
“Food: Our Greatest Ally or Subtle Foe? 🍏🍔
In August, a profound statement by Belt stirred a crucial conversation: ‘The food you eat can either be the safest and most powerful form of medicine or the slowest form of poison.’ This quote isn’t just a catchy phrase; it’s a wake-up call to the realities of our dietary choices and their long-term impact on our health.
Belt emphasized that the quality of food we consume directly influences our well-being. Healthy, nutritious food acts as a powerful medicine, nurturing our bodies and minds. Conversely, consistently choosing less nutritious options can be akin to ingesting a slow-acting poison, gradually diminishing our health.
Sadly, many of us find ourselves cornered into making less healthy choices. Factors like economic constraints, limited access to fresh produce, and a lack of nutritional education play significant roles. This situation isn’t just an individual dilemma; it’s a societal issue that calls for collective action and policy reform.
Belt advocates for a world where better food is accessible to all, leading to healthier populations. Imagine communities where fresh, wholesome food is not a luxury but a standard. Envision a society where children grow up knowing the value of a balanced meal, and where adults have the means and knowledge to choose health over convenience.
Let’s take Belt’s message to heart and strive for change. Whether it’s supporting local farmers, advocating for food education in schools, or making personal dietary changes, every step counts. Together, we can transform our food system into one that nourishes and sustains, rather than harms.
”
Starting Jan 1, a new law in Illinois will establish the Illinois Grocery Initiative, a multi-pronged policy Gov. J.B. Pritzker says is designed to address food deserts across the state.
Buying smoothies can add up fast! 💰
Why not master your smoothie recipes at home? We have tips below for you to prep ahead for the convenience factor!
This simple, delicious, and budget-friendly Chocolate Covered Cherry Smoothie 🍒🍫 is a great recipe to start with.
All you need are these ingredients:
1/2 cups cherries, frozen
1/2 cups raspberries, frozen (or fresh)
1/4 cups spinach, frozen
1/2 banana, fresh or frozen
1 cup almond milk, unsweetened
2 Tbs cocoa powder
2 dates, pitted and chopped
If you're wanting to make it right away, combine all ingredients in blender and process until smooth.
OR if you want to prep ahead of time...
Pack all the ingredients into a sealed container or bag, freeze, and when you're ready, just blend them with your liquid of choice.
Smooth, creamy, and ready to go in minutes. 🥤
🌟 Say Goodbye to Overpriced Smoothie Deliveries! 🌟
Tired of paying a whopping $9 for a delivered smoothie? 😬We hear you!
Let's reclaim control of our wallets 💸 and our health with our simple, delicious, and budget-friendly Zucchini Bread Smoothie.
Simply pack all the ingredients into a sealed container or bag, freeze, and when you're ready, just blend them with your liquid of choice. Smooth, creamy, and ready to go in minutes. 🥤
Remember, when you DIY, you save money AND ensure the quality of ingredients. Win-win! 💰💪
All you need is the ingredients below and a container to freeze them in. When you're ready for your smoothie, simply blend ingredients with the liquid of choice:
1 1/2 cups unsweetened almond milk
2 Tbs walnuts, raw
1 Small zucchini, chopped
1 banana, frozen
1/2 tsp cinnamon
1 orange, zested (for 1 teaspoon of zest)
1 Tbs coconut oil
1 cups kale, about 2 leaves spines removed
1/2 tsp ginger, grated
Do your kids struggle with:
>Mood swings
>Under-eating
>Over-eating
>Tantrums
>Allergies
We are told these are all a normal part of life.
Crabby kids
Lack of focus
Sugar cravings
Guess what? Those are all lies!
>>Tantrums are not normal and have nothing to do with discipline.
>> Hyperactivity and the inability to concentrate aren’t just “how some kids are wired.”
>>Kids aren’t born with a sugar craving, a desire for processed food, and a dislike of all things green.
Today we find the opposite of carefree kids. We find children struggling in school. Teens with mood swings and imbalanced hormones. More and more kids with food allergies. Stressed out parents. Insomnia. Lack of energy or motivation.
I can help you turn that around! Let’s restore your family’s health and vitality. Let’s get back to nourishing meals, energetic kids, stress-free family time, and a sense of well-being.
Let's get to the root of the problem!
Learn more: https://culinaryarcheology.com/nutrigenomics-personalized-nutrition-is-now-available-for-you/
Or send a message to chat.
Convenient. Affordable. Nutritious.
If you’re looking for a quick, convenient, and healthy meal, look no further than the humble bean bowl.
Packed with protein and fiber, beans are an excellent source of plant-based protein that can help keep you full and energized for hours. Plus, they are super affordable and available.
Swipe 👉 to view our formula for building your own:
1 - Start by selecting your favorite type of grain as the base for your bowl. Popular choices include quinoa, brown rice, farro, or even whole-wheat couscous technically pasta but the whole-grain variety fits nicely into this category]. Cook according to package instructions and set aside.
If you're looking to control carbs and calories, use leafy greens as your base and add 1/2 cup of grains per serving on top.
2 - Next up is protein! As mentioned before, beans are an excellent source of plant-based protein that can help keep you full and energized for hours. Try chickpeas, black beans, pinto beans, or kidney beans—or all of them! Lentils are also a great option if you want something a bit different. Utilize canned beans for added convenience, just be sure to rinse and drain them before adding to the bowl.
3 - To amp up the nutritional value of your bowl even more, add some colorful vegetables, both raw and cooked. Pre-roasted vegetables like cauliflower and Brussels sprouts are excellent additions as are raw vegetables like tomatoes, red pepper, scallions, and canned options like corn and artichoke hearts. Think "color" here to include various health-promoting antioxidants.
4 - Once you have all of your components ready, toss them together in a bowl and top with fresh herbs such as parsley or cilantro for added flavor and texture. You can also drizzle on some extra virgin olive oil and toss in some nuts/seeds for healthy fats. Add lemon juice to increase the satisfaction level with a bit of brightness [+Vitamic C]!
Share this post and a recipe for a meal plan favorite bowl!
We're celebrating National Chia Day with one of our favorite chia pudding recipes 👉 Pineapple Cheesecake Pudding 😋
Chia pudding is a great way to start the day off right, or eat as a mid-day snack too!
Why we LOVE Chia pudding:
💛 It makes a nutritious, filling recipe that is high in fiber and protein
💛 It's low in calories, helping with weight loss and management
💛 It's super simple to make and can be customized with a variety of flavors and toppings
If you're not a pineapple fan, here's how to get started making your own chia pudding in just 3 simple steps👇
1️⃣ Mix chia seeds with your choice of liquid in either a bowl or a jar
2️⃣ Let it sit for at least 4 hours, or overnight if you like, and you’ll have a nice and creamy pudding.
3️⃣ Once it’s set, add in toppings of your choice - think fresh fruits, nuts, granola or even chocolate chips for an indulgent treat.
Comment below your favorite way to enjoy chia pudding!🤩
Peas, please!
A tiny but mighty legume 💪 , peas are often overlooked and underrated.
Not only are they delicious, available, and affordable but they’re also packed with protein and nutrition.
💚 One cup of cooked peas contains 8 grams of protein and 9 grams of dietary fiber, making them a great source of both nutrients. They also contain antioxidants and essential vitamins like A, C, K, B1, and B6. In addition to their nutritional value, they provide a rich flavor when added to any dish.
Here are some wonderful ways to enjoy peas!👇
💚 Soups and Salads
Peas are an easy addition to soups and salads. If adding to soups, add at the end of cooking so they don't get mushy.
🍲 To make a pea-based soup, try sautéing onion, carrots, and celery then add frozen peas and your favorite stock. Simmer until the flavor is just right. Then purée with some spinach for a bright, light, and flavorful soup.
🥗 For salads, add steamed fresh or frozen, defrosted peas for a little extra crunch and flavor. You can also get creative by combining different types of peas; adding green and yellow split peas together creates a unique texture that’s perfect for any salad.
💚 Snacks and sides
😋 Peas make great snacks too - look for freeze-dried or roasted peas at your grocer.
🍽 For sides, try combining cooked peas with diced onions and carrots in a savory stir fry or adding them to mashed potatoes for extra texture. You can also mix them into pasta dishes like macaroni and cheese or risotto for an added nutrient boost.
Our meal plan recipe for pea hummus is a sweet and savory dip our clients love. DM me for access 🖐
How many family dinners do you have per week? If you're like most, not enough.
Family meals can promote healthy eating and impact the health and wellness for children, but it can be difficult to make them a reality with busy schedules.
Swipe to see our tips for making family meals easier.
🤓 A recent study found a significant relationship between frequent family meals and better nutritional health regardless of child’s age, country, socioeconomic group, and number of family members present at each meal.
In family-style meals, your child has the freedom to choose what and how much he or she eats of what has been provided.
☝️However, it is your responsibility to provide balanced meals. It is important to offer as many food groups as possible and make health quality a priority. All foods fit, but plan family meals strategically.
Offering a balanced diet of different foods ensures your child will receive the vast majority of nutrients needed for growth. ✅
Swipe for tips on how to get started planning healthy meals and habits that will help you stay consistent!
So many colors! 🤩 Does this recipe image make you want to try this today or is it just us!? 🤤
Introducing the 👉 Thai Zucchini Noddle Bowl a dish that can be enjoyed as lunch, dinner, or a side.
Just a few ingredients and you can have this ready to go!
💜 3 zucchini, medium, spiralized or shaved
💜 3 carrots, peeled, and shaved or shredded
💜 1/4 head cabbage, red, shredded (1/4 head ~ 2 cups)
💜 6 scallions, chopped
💜 1/4 cup basil, chopped
💜 1/4 cup cilantro, chopped
💜 1/2 cup peanuts, unsalted
Directions:
✅ Spiralize zucchini or, using a wide vegetable peeler, shave into strips. Place zucchini in a colander and sprinkle with salt. Set over a bowl to sweat and drain for 10 minutes.
✅ Shave carrots using a wide vegetable peeler. You can also use pre-shredded carrots for convenience.
✅ Shred cabbage. You can also use bagged, pre-shredded cabbage for convenience.
✅ Chop scallions, basil, and cilantro.
✅ Rinse zucchini noodles and place them in a double layer of paper towels. Roll and squeeze to remove all moisture.
✅ Add zucchini to a bowl with the rest of the vegetables and peanuts [reserve some peanuts and herbs for garnish if desired.]
✅ Toss with enough dressing to coat and serve immediately.
It's a crowd pleaser for sure so we recommend saving this to bring to your next get together!
noodlebowl
Want a round of applause from the family? Then make these Oatmeal Banana Breakfast Bars!
A breakfast option that is perfect for on the go, meal prep, or just a quick and easy breakfast option in the kitchen! 🙌
They make a great way to start your day from being packed with protein, fiber, and plenty of energy-boosting nutrients. ☀️
Another plus: the kiddos even love them too! 👏
This recipe provides the perfect combination of oats, bananas, peanut butter (or almond butter), honey or maple syrup which brings an excellent source of complex carbohydrates and protein to your daily nutrients giving you energy throughout the day.
💡You can add protein powder for a protein boost protein as well [just reduce the oats a bit]!
These are so yummy you may want to also enjoy them as a snack too!
Save this post and grab the recipe on the last slide. Let us know in the comments if you're going to try this recipe! 👇
A diet that involves eating MORE food!? 🧐
Yes, please! 😁
The Volumetrics Diet is an approach to nutrition that focuses on eating high-volume, low-calorie foods to help promote healthy weight loss and improved health.
How this diet works:
👉 It involves food categorization, assigning each item an energy density rating.
🥗 When you eat more of the foods that rank lower it can help you control calories while still enjoying abundant, delicious meals that provide essential vitamins and minerals for optimal health!
What we love about this diet:
👉It provides the ability to help people lose weight without sacrificing satisfaction or hunger levels.
When you focus on high-volume, low-energy-density foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats, you're able to fill up on fewer calories while still getting all the nutrients your body needs! 👏
Save this post to learn more about the Volumetrics Diet, the food categorizations to easily follow, and tips for success!
Are you ready to make delicious dinners in minutes with simple, frozen ingredients? 👏
While frozen fruits and vegetables may be slightly softer in texture when thawed, they have equivalent nutrient content to their fresh counterparts.
They also allow people access to delicious produce all year round in addition to keeping cooking in the kitchen budget friendly and easier!
👉Swipe to learn...
✅ the benefits of freezing
✅ best practices for using and storing frozen food
✅ and the freezer lifespan of items you don't typically find frozen in the store
Try this simple recipe that utilizes freezer staples:
Unstuffed Pepper Bowl
Serves
1 Tbs Olive oil
1 cup Onion, frozen, chopped
2 cup Bell pepper, frozen, chopped
1 lb Turkey, 93% lean, ground
2 tsp Garlic, frozen, minced (2 cubes)
1 tsp Chili powder
1 1/2 tsp Cumin, ground
1/4 tsp Cayenne pepper, ground
3 cups Cauliflower rice, frozen
1, 14 oz Can tomatoes, diced, and drained
Salt and pepper to taste
1/4 cup Cilantro, fresh, chopped
👉Heat the olive oil in a large skillet over medium heat. Add the frozen onion and bell peppers and cook until translucent, about 3 minutes. 👉Add the ground turkey to the pan, using a spoon to break up any large pieces.
👉When the turkey begins to brown, add the frozen garlic, chili powder, cumin, and cayenne pepper.
👉Continue to cook until the turkey is completely browned and the garlic is fragrant.
👉Add the frozen cauliflower rice to the skillet and stir to incorporate. Cook for 2 minutes.
👉Add the diced tomatoes and cook for an additional 4 minutes. Season with salt and pepper to taste.
Introducing...the unique and delicious Delicata Squash! 😋
Also known as peanut squash or Bohemian squash, delicata squash has a yellow-green skin and sweet, deep orange flesh. 💛
Its edible skin makes it super convenient and versatile when it comes to cooking—you can roast it whole, cut it into cubes for roasting, sauté, or even spiralize it and serve cold in a salad. 🥗
One cup of delicata squash provides nearly 25% of your daily recommended intake of manganese, an essential mineral that helps your body build connective tissue such as muscle fibers, bones, ligaments and cartilage.
It's also loaded with antioxidants, vitamins, minerals, and dietary fiber.
One of our favorite ways to enjoy this vegetable is our simple Thyme Roasted Delicata Squash recipe!
All you need is:
💛 2 delicata squash, halved and sliced with seeds removed
💛 1 Tbs olive oil
💛 1 tsp dried thyme
💛 salt and pepper to taste
Then follow these steps:
1️⃣ Trim ends from squash and cut in half. Remove seeds with spoon [a grapefruit spoon is super handy here!]
2️⃣ Cut squash into half moons.
3️⃣ Preheat oven to 400°F.
4️⃣ Toss squash with olive oil, thyme, and salt and pepper to taste.
5️⃣ Place on parchment-lined baking sheet and bake for about 30 minutes until browned.
Let us know if you're going to try this - you won't regret it! 🤩
Fermented foods have been a staple in diets around the world for centuries. 🌎
Long before refrigerators and modern food preservation techniques, fermentation was used to preserve and enhance the flavor of food.
Swipe to learn more about what fermented foods are and their health benefits. 👉
Want to start including fermented foods in your diet? Try this 👇 - it's addicting! 😋
Kimchi Fried Rice
Serves 2
- 3 tablespoons vegetable oil
- 1/2 teaspoon sesame oil
- 2 cups cooked jasmine or basmati rice
- 1/4 cup kimchi, chopped (or more if you like it spicier)
- 1 tablespoon gochujang (Korean chili paste)
- 2 cloves of garlic, minced
- 1 tablespoon soy sauce
- 2 eggs, whisked
- 2 scallions, chopped
👉Heat both oils in a wok or large skillet.
👉Add cooked rice, kimchi, gochujang, garlic, and soy sauce and stir until heated through and fragrant
👉 Make a well in the middle and scramble 2 eggs until cooked
👉 Stir all ingredients together and add scallions
You're welcome!
Who's celebrating Peanut Butter Lovers Day!? 🙋♀️
Peanut butter is one of the most beloved foods in the world, and for good reason. Whether it's spread on toast or used in a variety of recipes, it's hard to resist its creamy goodness. 😋
🥜 Chickpea Cookie Dough Bites
🍪 1 1/2 cup chickpeas, canned, drain and RESERVE FLUID - fluid is known as aquafaba*
🍪 2 tsp vanilla extract
🍪 1/2 cup peanut butter, creamy
🍪 1/4 cup maple syrup
🍪 1 pinch salt (only if peanut butter is unsalted)
🍪 1/3 cup almond flour, fine, blanched
🍪 1/2 cup chocolate chips, mini, divided
🍪 1/4 tsp coconut oil, melted
👉 Add chickpeas through salt to a food processor. Process until combined.
👉 Add chickpea fluid [aquafaba] to separate bowl and with a hand mixer or standing mixer with a whisk attachment, beat until foam develops.
👉 Add 1 cup of aquafaba foam to the dough and pulse until combined.
👉 Pulse in almond flour and 1/4 cup of chocolate chips.
Using an ice cream scoop [or two spoons] scoop dough onto a parchment-lined cookie sheet and place in the freezer for one hour +.
👉 Place 1/4 cup of chocolate chips and coconut oil in a small bowl and melt in the microwave [or stovetop] until smooth and glossy.
👉 Using two forks, roll frozen bites in chocolate and return to pan.
👉 Store in the freezer until ready to eat.
*Aquafaba is a vegan egg replacer made from the liquid in a can of beans, typically chickpeas. It is a gelatinous liquid that whips up to create foam, much like whipped egg whites. It can be used as an egg replacer in baking and cooking recipes such as this one 😉.
So grab your favorite jar of creamy PB and a can of chickpeas and enjoy this nutrient-dense and delicious recipe that is sure to be a hit with the entire family - happy snacking!
Navigating the world of nutrition can be tricky!
Then add in all of the nutrition trends and diets, information can quickly become conflicting and lead to overwhelm! 😭
We're debunking 5 common nutrition myths that you may hear on the regular 👉
🍞 Carbohydrates cause weight gain...❌
🥗 A vegetarian diet doesn't have enough protein...❌
🌱 Juicing or cleansing is required for your body to detox...❌
🍇 Snacking is unhealthy...❌
❄️ Frozen produce isn't as healthy as fresh produce...❌
Swipe to read through to learn the facts vs the myths we hear all too frequently!
If you're looking for more support in your nutrition efforts visit http://culinaryarcheology.com/
Chip and Dip Day!? Yes, please! 😋
Chips and dip are always a crowd-pleaser so let's chat about creating an unbeatable combination of crunchy, salty, tangy, and this case, creamy 😋 [without sweating in the kitchen!]
This Tex-Mex White Bean Dip requires 3 core ingredients to make it easy on you in the kitchen! 🙌
Get creative with this formula for creating your own version:
1️⃣ Start with a 15 oz can of beans (your choice!)
2️⃣ Add a minimally processed flavor-rich ingredient like salsa, sauce, pesto, or even pickles! Depending on your choice of product here, you may want to add some acidity, like lemon or lime juice.
3️⃣ Add your choice of herbs and spices - cumin, oregano, basil, garlic, or chile
4️⃣ Totally optional, but adding some high-quality olive oil, tahini, or yogurt adds some finishing flavor and creaminess. If you skip this, you can use either water to thin or more of your flavor-rich ingredient like the salsa
According to the American Institute for Cancer Research, eating more than 18 oz. of red meat weekly can increase your cancer risk.
If you eat red meat, limit the consumption to no more than 3 portions a week or about 12-18 ounces (cooked). Eat little, if any, processed meat.
👉 Swipe to view our strategies for reducing red meat intake while still enjoying your favorite recipes!
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Buying smoothies can add up fast! 💰 Why not master your smoothie recipes at home? We have tips below for you to prep ahead for the convenience factor! This simple, delicious, and budget-friendly Chocolate Covered Cherry Smoothie 🍒🍫 is a great recipe to start with. All you need are these ingredients: 1/2 cups cherries, frozen 1/2 cups raspberries, frozen (or fresh) 1/4 cups spinach, frozen 1/2 banana, fresh or frozen 1 cup almond milk, unsweetened 2 Tbs cocoa powder 2 dates, pitted and chopped If you're wanting to make it right away, combine all ingredients in blender and process until smooth. OR if you want to prep ahead of time... Pack all the ingredients into a sealed container or bag, freeze, and when you're ready, just blend them with your liquid of choice. Smooth, creamy, and ready to go in minutes. 🥤 #chocolatesmoothie #easysmoothierecipe #smoothiehack #smoothieprep
🌟 Say Goodbye to Overpriced Smoothie Deliveries! 🌟 Tired of paying a whopping $9 for a delivered smoothie? 😬We hear you! Let's reclaim control of our wallets 💸 and our health with our simple, delicious, and budget-friendly Zucchini Bread Smoothie. Simply pack all the ingredients into a sealed container or bag, freeze, and when you're ready, just blend them with your liquid of choice. Smooth, creamy, and ready to go in minutes. 🥤 Remember, when you DIY, you save money AND ensure the quality of ingredients. Win-win! 💰💪 All you need is the ingredients below and a container to freeze them in. When you're ready for your smoothie, simply blend ingredients with the liquid of choice: 1 1/2 cups unsweetened almond milk 2 Tbs walnuts, raw 1 Small zucchini, chopped 1 banana, frozen 1/2 tsp cinnamon 1 orange, zested (for 1 teaspoon of zest) 1 Tbs coconut oil 1 cups kale, about 2 leaves spines removed 1/2 tsp ginger, grated
Buying smoothies can add up fast! 💰 Why not master your smoothie recipes at home? We have tips below for you to prep ahead for the convenience factor! This simple, delicious, and budget-friendly Chocolate Covered Cherry Smoothie 🍒🍫 is a great recipe to start with. All you need are these ingredients: 1/2 cups cherries, frozen 1/2 cups raspberries, frozen (or fresh) 1/4 cups spinach, frozen 1/2 banana, fresh or frozen 1 cup almond milk, unsweetened 2 Tbs cocoa powder 2 dates, pitted and chopped If you're wanting to make it right away, combine all ingredients in blender and process until smooth. OR if you want to prep ahead of time... Pack all the ingredients into a sealed container or bag, freeze, and when you're ready, just blend them with your liquid of choice. Smooth, creamy, and ready to go in minutes. 🥤 #chocolatesmoothie #easysmoothierecipe #smoothiehack #smoothieprep
Me on Friday at 5pm: Let's order out. Also me: Wait! I have something I can throw together. #mealplans #culinaryarcheology #culinaryskills #whatsinyourfridge
The pomegranate's history is as mysterious as the fruit itself - but its health benefits are clear! First cultivated around 2500 B.C., the fruit became a symbol of fertility and prosperity. While its exact origins are still a bit of a mystery, there's no denying its health-promoting properties. ❤️ Pomegranates are a good source of fiber, vitamins C and K, and folic acid. ❤️ They also contain polyphenols, which are compounds that have been shown to have anti-inflammatory and anticancer effects. ❤️ Pomegranate juice has been shown to lower blood pressure in people with hypertension. It also seems to improve cholesterol levels by reducing LDL ("bad") cholesterol and increasing HDL ("good") cholesterol. Grocers are making it easier to enjoy the edible seeds, called arils, by offering pre-harvested containers. But if you're up for it, try removing the juicy little gems yourself using our favorite technique: 1) Cut off the crown end of the pomegranate with a sharp knife - similar to how you would carve the top of a pumpkin. Remove top. 2) Look for the white veins and score the fruit along its natural divisions. 3) Fill a large bowl with cold water and submerge the pomegranate breaking the pieces you scored apart. 4) Gently loosen the arils with your fingers and allow them to fall into the bowl of water. The arils will sink to the bottom while the white membrane floats to the top. Skim off any membrane pieces floating on top of the water. 5) Drain and enjoy! #livingplate #pomegranatenutritionfacts #pomegranate #pomegranatefacts #pomegranatetips #pomegranatebenefits #mealprep #healthyfood #fruit #instayum #foodprep #nourishyourfamily #nutrition #fallproduce #fallvegetable #lowglycemic #smoothie #culinaryfacts #culinaryarcheology
Name an easier dinner than throwing everything in one pot...👀 These type of recipes are our FAVORITE. They give you no excuse to get a delicious and healthy dinner on the table for your family. 👏 You must try this Slow Cooker Italian Herb Chicken, only a few ingredients needed and you're good to go! ✅ Ingredients: 4 lb chicken giblets removed 2 lemons, zested and juiced 1/2 tsp salt 2 tsp pepper 1 Tbs Italian Herb Seasoning (meal plan recipe, get access in bio) 2 Tbs olive oil Directions: ✅ Zest and juice lemons. Make ✅ Place chicken in slow cooker. ✅ Rub chicken with lemon zest, salt, pepper, and Italian seasoning. ✅ Sprinkle with salt and drizzle chicken with lemon juice. ✅ Stuff one of the used lemons in the cavity of the chicken. ✅ Drizzle with olive oil. ✅ Set slow cooker to high for 4 hours or low for 6 hours. ✅ Cook until internal temperature of chicken reaches 165°F. ✅ Turn off slow cooker and let chicken stand for 15 minutes before carving. ✅ Remove chicken from slow cooker and carve. ✅ Drizzle remaining juices over chicken if desired. Store leftovers to use for lunch!!😋 #slowcookerrecipe #crockpotrecipe #crockpotchicken #slowcookerchicken #easycrockpotrecipe #easydinner #easydinnerecipe #crockpomeal #healthyrecipes #foodie #nourish #nutrition #mealplan #healthyfood #tastemade #inmykitchen #simplefood #realfoods #nutritiousanddelicious #justeatrealfood #healthyeats #instantpot
Cooking is not convenient, easy, or even enjoyed by some people - but it is necessary, on some level, to achieve most health goals. So how do we make it MORE convenient, MORE approachable, and MORE successful? CONVENIENT: ➡️There is absolutely no shame in starting with store-bought. Grocers are increasingly doing a great job of offering minimally processed, prepped ingredients to give us a head start. Store-bought favorite = roasted chicken and prepped veggies ➡️Utilize frozen foods - I'm not talking about frozen meals, I'm talking about frozen ingredients like cauliflower rice, butternut squash, quinoa, brown rice, berries, select proteins. Frozen favorite = cauliflower rice. . APPROACHABLE: ➡️Select recipes that won't make you break a sweat in the kitchen. Stick to recipes with 6 ingredients or less that have flavors you know you will like. Favorite simple recipe = chia puddings. ALL chia puddings. . SUCCESSFUL: ➡️Success in the kitchen, for the most part is about satisfying your preferences and those of your family without spending hours preparing a meal. Planning is the most important indicator of success in the kitchen. Spend less than 30 minutes at the beginning of each week to plan then shop for at least four of your meals. Increase the number of servings so you have leftovers for lunch and perhaps the other dinners for the week [soups and stews are great here.] Favorite planning tool = our meal plans, of course! 😉 You don't have to love cooking to be successful - you just have to buy into the fact that cooking is a health behavior and by committing to it, you are giving yourself and those you feed the gift of health. #healthy #simplerecipes #cook #familymeals #healthyrecipes #rdapproved #rdchat #dietitian #foodie #nourish #nutrition #mealplan #healthyfood #tastemade #inmykitchen #simplefood #realfoods #nutritiousanddelicious #justeatrealfood #healthyeats #nutritionist
Bone broth benefits: -->Supports joint health and mobility. -->Supports gut health and a healthy gut microbiome. -->Supports a healthy inflammation response and an overall healthy immune system. -->Supports healthy skin, thanks to collagen’s ability to promote skin suppleness. I love to keep broth on hand during cooler months for sipping and cooking. 🥣 It's full of nutrients and healing for your gut - a time of the year when our gut could really use some extra TLC! ❤️ TIP: You can even use it to cook pasta or rice for carb-loving children with picky appetites to include added nutrition for them! #bonebroth #bonebrothrecipe #easybonebroth #bonebrothtips #healthyrecipes #foodie #nourish #nutrition #mealplan #healthyfood #tastemade #inmykitchen #simplefood #realfoods #nutritiousanddelicious #justeatrealfood #healthyeats
Name an easier dinner than throwing everything in one pot...👀 These type of recipes are our FAVORITE. They give you no excuse to get a delicious and healthy dinner on the table for your family. 👏 You must try this Slow Cooker Italian Herb Chicken, only a few ingredients needed and you're good to go! ✅ Ingredients: 4 lb chicken giblets removed 2 lemons, zested and juiced 1/2 tsp salt 2 tsp pepper 1 Tbs Italian Herb Seasoning (meal plan recipe, get access in bio) 2 Tbs olive oil Directions: ✅ Zest and juice lemons. Make ✅ Place chicken in slow cooker. ✅ Rub chicken with lemon zest, salt, pepper, and Italian seasoning. ✅ Sprinkle with salt and drizzle chicken with lemon juice. ✅ Stuff one of the used lemons in the cavity of the chicken. ✅ Drizzle with olive oil. ✅ Set slow cooker to high for 4 hours or low for 6 hours. ✅ Cook until internal temperature of chicken reaches 165°F. ✅ Turn off slow cooker and let chicken stand for 15 minutes before carving. ✅ Remove chicken from slow cooker and carve. ✅ Drizzle remaining juices over chicken if desired. Store leftovers to use for lunch!!😋 #slowcookerrecipe #crockpotrecipe #crockpotchicken #slowcookerchicken #easycrockpotrecipe #easydinner #easydinnerecipe #crockpomeal #healthyrecipes #foodie #nourish #nutrition #mealplan #healthyfood #tastemade #inmykitchen #simplefood #realfoods #nutritiousanddelicious #justeatrealfood #healthyeats #instantpot
You have to try these Strawberry Mango Yogurt Popsicles this summer, whether for your kiddos, neighbors, friends or for you...we know you are going to love them! ❤️ Ingredients: ✅ 3 cup strawberries, fresh, hulled, and chopped ✅ 3 cup mango, fresh, cubed ✅ 2 Tbs maple syrup ✅ 2/3 cup Greek yogurt, vanilla 📝 Directions: 1. Purée strawberries in a blender or food processor with 1 tablespoon of maple syrup. Set aside. 2. Purée mango in a blender or food processor with 1 tablespoon of maple syrup. Set aside in a separate bowl. 3. Line up popsicle molds standing upright. 4. Use the following measurements to layer ingredients: 2 teaspoons strawberry purée 1 teaspoon yogurt 2 teaspoons mango purée 5. Layer until popsicle mold is full. Run a dull knife up and down the sides to create a swirled pattern. Tap mold to release any air bubbles. 6. Place in the freezer for at least 6 hours or overnight. Enjoy! ☀️ #healthysummertreat #healthypopsicle #strawberrymangopopsicle #easysweettreat #healthyrecipes #foodie #nourish #nutrition #mealplan #healthyfood #inmykitchen #simplefood #realfoods #nutritiousanddelicious #justeatrealfood #healthyeats #culinaryarcheology #archaicRx #culinaryliteracy #foodfarmacy
#CulinaryArcheology When only the best will do... #kidscakes #weddingcake #birthdaycake
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