DIY Wednesday: Simple Salsa

August 19, 2015August 19, 2015 / ktbuchs87

Ok, so Monday and Tuesday this week I was wracking my brain trying to think of a DIY post for you guys. I could not come up with one single thing. I was starting to worry that I was out of ideas and trying to scramble for something to post today. I even went as far as to ask Adam for some help.

Luckily, he pulled through like a champ. Actually his friend, Eric, came through like a champ but Adam was the middle man so we’ll give him a little credit. I asked Adam and he asked Eric if there was something that he usually bought at the store that he wanted to make at home to save money or make healthier. He came back with salsa.

Salsa! So simple yet I had completely overlooked it! I even thought I already had a recipe up on my blog but quickly found out I didn’t. So thank you ET for saving the day!

I haven’t bought salsa in a very long time because it is so easy to whip up your own. Plus my mother in law makes a mean salsa and always makes sure we have a jar or two. This is the very simple salsa I make whenever we have a Mexican feast, which is like every other weekend. What can I say? I like tacos!

This salsa isn’t fancy or have any exotic ingredients, it is something you can make quickly when you are in a pinch for salsa. It tastes awesome and because it is so simple you can always have some on hand. If you want to make it fancy you can add extra things like corn or black beans. You can control how spicy or mild it is as well as the consistency. Pretty much this salsa can be everything you want and nothing you don’t. Let’s make some salsa!

Simple Salsa

one 28 oz can of whole peeled tomatoes or 3-4 fresh tomatoes
2/3 cup diced onions
3 cloves garlic
1 to 2 jalapeno peppers, roughly chopped and seeds removed (you can leave the seeds in for a spicier salsa. You can also omit completely)
juice and zest of one lime
2 tsp chili powder
1 tsp cumin powder
1 to 2 tsp salt
small handful of cilantro (more if you really like cilantro like me)

Roughly chop tomatoes and onion and add everything but the cilantro into a blender.
Blend until you reach your desired consistency. I like it fairly chopped but blend less for a more chunky salsa.
Taste and adjust any seasonings. Add in the cilantro and pulse a few times to mix it in.
Serve with homemade tortilla chips and enjoy!

5 Reasons I Don’t Miss Processed Food

August 17, 2015August 17, 2015 / ktbuchs87

When people hear the way I eat, they usually ask, “But don’t you miss such and such food?” Such and such food most often being some type of processed/junk/convenience food.

In the beginning, I would say yes. I did miss the ease of ready to go foods. I missed the taste of the sugar and salt and fat of those foods. I missed what I thought was the cheaper option of food at the grocery store. Overall, I missed the comfort of what had been my eating habits for the majority of my life.

Now, I don’t miss it at all. I don’t even think about the food I’m not eating because I’m too busy enjoying all the food I am eating. Here are the reasons that I don’t miss processed food anymore.

1. Real food tastes better

“But Katie, have you tasted a Reeses/Twinkie/Doritos/whatever lately? They are delicious!” To be honest I haven’t tasted any one of those things in a very long time, but that is a good thing. It has allowed my tastes buds to realize how good real food tastes. Processed food is chemically altered to make it tastes as appealing as possible, real food just grows that way. It doesn’t need anything added to make it better. I like that. It does take some time for your tastes to adjust, so if you have been living primarily on processed food you’re probably raising an eyebrow right now. There is no way that a piece of broccoli tastes better than a candy bar. Give your taste buds and your brain a chance to adjust and you’ll realize real food is pretty delicious!

2. I’ve learned to cook

I’ve known how to cook for awhile, but I really grew confident and adventurous in the kitchen when I stopped using processed food. Rather than boiling some pasta and throwing a store-bought jar of sauce on top, I now had all these ingredients that had to turn into a meal. There was a learning curve, but I got the hang of it and now I come up with my own meals and recipes and enjoy the whole cooking experience. I wonder how certain foods would taste together, or if one technique would work better in a certain dish, and I can test all those things out. I never did that with boxed or packaged food. I like the creativity real food lets me have.

3. I’ve become more aware

I never used to wonder what happened to create the package of food I bought in the store. It tasted fine and I didn’t need to worry about that. Now I am a firm believer in reading all labels and really understanding what is in the food you eat. There are certain ingredients that we don’t need to put in our bodies and the more we are aware of these things, the better off we’ll be.

4. I feel better

After I’m done eating, I don’t feel the need to take a nap (fact: I’m always ready for a nap). But seriously, food doesn’t make me feel like I need to slip into a coma after I’ve eaten it. I don’t feel sluggish, my stomach doesn’t hurt as much, my skin has gotten clearer, and I have more energy to do the things that I like doing. Now some of that is the result of living a healthier lifestyle overall, but a lot of it is the food I choose to eat. Food plays such an important part of your daily functioning and you should choose it with care.

5. I have never felt restricted

When I first started, I worried that there would be nothing left for me to eat but salads and celery. I would never really enjoy food again, it would just be something to fuel my body and move on. Nothing could be farther from the truth! I love food and savor every bite. I never feel like I’m missing out on something and I love finding a healthier way to enjoy old favorites. So much of our culture is centered around food and we forget to enjoy the experiences going on away from the table. It’s nice to place the emphasis on people and making memories rather than worrying about what I’m going to eat.

Do I think that all packaged and processed food is the devil? No. There are many things that I still buy myself and use in my kitchen. I’m just more conscious of my decisions and do my best to choose things that are as close to their natural state as possible. If you’re trying to step away from a highly processed diet, do it slowly. Take baby steps towards eliminating old foods and introducing new ones. You’ll start to see the positive effects in your life and you’ll wonder why you haven’t switched sooner!

Tahini BBQ Summer Vegetable Bake

August 14, 2015 / ktbuchs87

I have been all about the tahini lately. I have been finding ways to put it on everything and I have not been disappointed. Most of us only know tahini as an ingredient in hummus. It helps give it that nice creamy, earthy flavor. While hummus is delicious, tahini deserves to be more than just an ingredient in a popular dip.

It is awesome in baked goods, drizzled over pancakes or roasted plantains, and it turns any homemade dressing into creamy delicious lick the bottom of the bowl good. The fact that it turns things creamy is one of my favorite things.

I like creamy, creamy is good, but sadly people only associate creamy with cheese or other dairy products. I’m going to change your mind one tahini filled recipe at a time.

This one is really easy to make and is a great way to use up the surplus of zucchini and other summer vegetables I’m sure are crowding your fridge. I also like this one because it can be made the night before and then just popped into the oven and it’s done. That’s actually what I did when I made this last weekend and it worked beautifully.

The sauce I made for this vegetable bake would also be awesome as a dip or slathered on wings or ribs or burgers or a spoon…. You get the idea. Go grab all the summer vegetables you have, whip up this sauce, and throw together this yummy dish!

Tahini BBQ Summer Vegetable Bake

Tahini BBQ Sauce-

1/4 cup tahini
2 tbsp homemade ketchup (or the best you can find/afford at the store)
1 tsp molasses
2 tsp apple cider vinegar
1 tsp garlic powder
2 tsp smoked paprika (make sure it’s smoked)
1/2 tsp chili powder
1/2 tsp salt

Blend all ingredients together until smooth and well combined

Vegetable Bake-

1 batch of tahini BBQ sauce
1 zucchini, sliced and diced
1 summer squash, sliced and diced
1 cup corn kernels, fresh or frozen
1 cup red onion, diced
1 1/2 cup cooked garbanzo beans (or whatever bean you have on hand)
2 tsp Italian seasoning
salt and pepper

If you want/have the time, roast the zucchini and summer squash. You don’t have to, but it adds a nice flavor to the dish. Drizzle with a little olive oil and salt and pepper and roast at 400 for 15 minutes.
Remove the zucchini and squash, turn the oven to 375 and place the roasted vegetables into a large bowl.
Add the corn, onion, garbanzo beans, and stir everything to combine. Sprinkle with Italian seasoning and salt and pepper and stir again.
Add in all the tahini BBQ sauce and stir everything making sure the sauce is coating all of the vegetables and beans.
Transfer everything to a large casserole dish. Cover with aluminum foil and bake for 20 minutes. Take off the aluminum foil and bake for another 5 minutes.
Remove from oven and let it cool for at least 5 minutes before serving.

DIY Wednesday: Infused Olive Oil

August 12, 2015August 12, 2015 / ktbuchs87

We’re about to get fancy people. Today you are going to learn just how easy it is to make flavored and infused olive oils. If you have never tried an infused olive oil, then you and your food are in for quite the treat.

I have had a variety of infused oils before, but I have never bought my own. They were either gifts or I was using someone else’s when cooking at their house. The reason I never bought my own? They are expensive! A good infused oil can be $15 to $20 a bottle and sometimes even more. Don’t get me wrong, they’re delicious and add a ton of flavor to a dish, but I’m not spending $20 on a bottle of fancy oil. Sorry, I’m just not that girl.

Then I learned just how simple it is to make your own fancy oil. For some reason, I thought it was this complicated and mysterious process to infuse olive oil. It really isn’t. It’s as simple as choosing the flavors you want, heating those flavors with some olive oil, cooling/straining, and then using your infused oil in all the foods.

The options are endless when it comes to infused oil. You can do fruit/citrus, garlic, onions, herbs, or even flowers. It’s all up to you. A few pointers before we get started:

Use decent olive oil. It doesn’t have to be super expensive, but better oil will result in better flavor
For herbs, try to use fresh instead of dried. Both will work, but fresh will leave a more powerful and fresher flavor. Also, blending the herbs with the oil will have a more intense flavor
For spices, buy whole and either leave them that way or ground them at home. Store-bought ground spices just don’t have the same freshness as whole and home-ground
For aromatics like garlic or onion, you can leave them in the oil instead of straining them out. This will keep infusing the oil with their flavor and make them stronger
Infused oils HAVE to be stored in the fridge. Because the oil has been heated it will spoil faster if left out on the counter. Just pull the oil out of the fridge a few minutes before you use it.

Once you start infusing your olive oil, you’ll want to try all the different kind of flavors. Infused oils are great for adding another layer of flavor to dishes, work really well in salad dressings, and are great for dipping bread into. They also make really pretty and thoughtful gifts. So let’s get to the infusing!

Infused Olive Oil

Garlic-Cilantro-Lime Oil

1 cup olive oil
1/2 cup cilantro, washed and stems removed
6 cloves garlic, washed and rinsed (you don’t want dirt in your oil)
4 strips of lime peels, use a vegetable peeler to remove even strips
1 tsp red pepper flakes, optional

If you want you can roast the garlic cloves at 350 for 15 to 20 minutes. It isn’t necessary, but gives the oil a nice rich garlic flavor
While garlic is roasting, wash and remove the stems from your cilantro. Blend the one cup of olive oil with the cilantro and pour into a medium saucepan.
Blended oil and cilantro with garlic, lime, and red pepper flakes
Add in the roasted (or not) garlic, red pepper flakes, and lime peels. Heat over medium-low heat until the oil is lightly bubbling, about 5 minutes.
Remove from heat and allow to cool completely. Once the oil is cool, use a fine mesh sieve or cheese cloth to strain your oil into a glass container. You can add back in the garlic if you would like to have a more powerful flavor.
Seal tightly and store in the fridge. The infused oil will keep for up to a month

It might seem like a lot of steps, but once you get the hang of it, it’s really easy. You can keep it simple and just infuse your oil with one thing like garlic or basil or red pepper or you can get more creative and create blends like star anise, lemongrass, and orange or oregano, basil, and thyme. Plain old olive oil just isn’t going to cut it anymore once you start infusing it with awesome flavors.

What blend would you make for your oil?

3 Things I Did In The Past That Did NOT Better My Health

August 10, 2015August 10, 2015 / ktbuchs87

We all make mistakes. It’s part of the human experience and I am most definitely human so I make a lot of mistakes. Shocker, I know. People hear the word mistake and immediately associate it with something negative, I do it all the time. But I have started to look back at my mistakes and realize that they were important parts of my journey and helped move me in the direction that I needed to go, even if I resisted at first.

As a blogger, it is so tempting to only show you the good stuff. The happy stuff. The stuff that spreads my message beautifully. But it isn’t the only stuff that goes on in my life. There are messy parts, ugly parts, not so good parts that I am glad the whole world can’t see. It’s the combination of all these stuff and parts that make me who I am.

When it comes to health, I have made my fair share of mistakes. I have done things that did nothing to help me and if I had kept up with them would have ultimately hurt me. I want to share these with you so you can avoid the same problems or maybe realize you aren’t alone. Here are three things I did to try and be healthier but were all wrong.

1. Severely restricting my calories

This is usually some of the first advice you get when you want to lose weight and be healthier. Eat less, move more. It seems so simple and we want weight loss to be simple. On the surface calories in vs. calories out makes sense and it is true that if you eat more food than your body has a need for, you will gain weight. But there is so much more going on. We are learning more and more that calories aren’t all the same and we don’t use them in the way we previously thought. I know when I first started to be serious about losing weight, I demonized calories. Calories were the enemy. They were the things that were making me fat. They were the evil demons that I had to battle every day. The less the better was my mindset. Here’s the thing, calories are not the enemy. You need calories. They are the things that fuel your body. Literally every function of your body requires calories, from blinking, breathing, just being alive. I had to work to flip the switch in my brain that made calories bad and focus on finding the right food to fuel my body and allow me to accomplish my goals. Which leads me to my next mistake…

2. Putting food into a “good” or “bad” category

Ok so I figured out that calories aren’t the devil. But there were definitely good food and “bad” food. I had to avoid the “bad” food at all costs or my body would revolt and instantly fall into a pit of unhealthy shame. Dramatic? Yes. What I whole-heartedly believed? Totally. Food is food. There are better choices but in the end bad food won’t completely end you. A healthy diet is what you consistently eat, not what you treat yourself to once in awhile. Eat the chocolate and move on. Don’t dwell on it, don’t feel guilty about it, and keep eating the real food that makes up the majority of your diet. I still struggle with this every now and then, but it is getting better.

3. Thinking my weight was the end all be all to health

I used to weigh myself every single morning and I sadly let the number on the scale dictate my rule and mood. If it was what I believed was acceptable then the day was a good one and I was happy. Anything higher than what I wanted was grounds for a horrible mood, more food restriction, and feeling guilty. It took me a REALLY long time to get over this one, but I can say that I have not weighed myself for over a year and have no clue my number is. And you know what? The world hasn’t ended. I haven’t gained 50 pounds (I literally worried that would happen when I retired my scale) and my self-worth has not gone down. What you way is in no way the best measure of your health or the entirety of who you are. If you weigh yourself all the time, try taking a break and see how you feel. Go about your day and see if not knowing what you weigh affects you in a negative way. I bet it won’t. Your family will still love you, your co-workers won’t ignore you, and life will not stop because you don’t know your weight.

These are three of the bigger mistakes when it came to my health, but once I started working through them it got better. I realized that good health isn’t static and changes from day to day. There are times when I’m less than perfect and that is ok. I’ll learn and move on.

If you’re just starting out with your health journey, don’t be afraid to make mistakes. You will learn more about yourself and be able to adjust your habits to find the best health possible!