Keep It Simple Series: How To Eat Out Healthy

February 25, 2015 / ktbuchs87

Happy Wednesday! If you’re like most of the country, you’re probably half frozen. It was super cold here in Chicago yesterday and it’s looking like we have some snow coming our way soon. Yay winter….

I have a new video for you this week and it’s all about eating out! I know it can be tricky to stick to healthy food when you go out to eat, but it is possible! And it’s fun to not have to cook every once in awhile and enjoy a meal with friends and family. So here is how to do it without going crazy:

Like always, let me know what you think of these videos and if there are any topics that you want to see covered. Hearing from you helps me make this blog even better so feel free to speak up!

Have a great day and stay warm!

Butternut Mushroom Risotto

February 20, 2015 / ktbuchs87

The first time that I made risotto did not go well. I found a recipe online and did everything that it said. What I was left with was watery and still slightly crunchy. This was not the “creamy” risotto I had heard so much about. I pushed the recipe to the bottom of my stack and went on my merry risotto-less way.

Flash forward a few years and I decided to try it again. This time went much better and I ended up with a tasty and comforting dish. The only problem was that it took quite some time to get the risotto ready. Now I don’t mind recipes that take a lot of time, usually on the weekends I specifically choose meals that will take a few hours because I like cooking. What I don’t like are recipes that take a long time and are kind of boring. If you’ve ever made risotto you know that it takes a lot of stirring. A LOT of stirring. While I liked the taste and texture of risotto I did not like the process of making it.

Join me in the present and I have found a way to make risotto that isn’t totally boring. The slow cooker. How I didn’t think of this idea before I have no idea because I am in love with my slow cooker! This recipe has all the deliciousness of risotto with about half of the stirring. That is a wonderful thing!

Butternut Mushroom Risotto

1 tbsp roasted garlic or 3 to 4 cloves minced
2 leeks, dark green parts trimmed off and white parts sliced thin (save the stalks to make homemade broth!)
1 medium onion, chopped
8 oz package of mushrooms, sliced (you can use any variety like button or cremini)
3/4 cup white wine or vegetable broth
2 cups short grain brown rice
1 tsp salt
5 cups vegetable broths
2 tsp marjoram
1 tsp parsley
1 cup pureed butternut squash

1. In a large pan heat a little olive oil and saute the leeks, onions, garlic, and mushrooms. You want the mushrooms to reduce in size and the leeks and onions to have a little brown around the edges. Place all the vegetables into your slow cooker.

2. Using the same pan, add in the 3/4 cup of white wine or broth and scrape up any brown bits on the bottom.

3. Add the 2 cups of brown rice to the pan and cook over medium high heat until all the liquid is absorbed. Constantly stir the rice. This should take about 10 to 15 minutes.

4. Add the rice, 5 cups of broth, marjoram, parsley, and salt to the slow cooker with the vegetables and stir to combine. Cook on high for 2 to 3 hours.

5. The risotto is done once all the liquid has been absorbed. At the end of the cook time stir in the pureed butternut squash. Cook for an additional 5 minutes.

I made this last weekend and it was awesome. It’s a really comforting meal and with the ridiculously cold weather coming this weekend this is the perfect dish to warm up with. It also takes minimal effort and yields a creamy rich risotto. This is also a good recipe to make a big batch of so you have leftovers for lunch for the work week.

Have a great weekend and make sure that you stay warm!

Keep It Simple Series: Oatmeal

February 18, 2015 / ktbuchs87

I have another video for you today and it’s all about oatmeal! This is one of my favorite grains and I have started adding it as a part of my breakfast every morning. It is such a versatile grain that you can prepare in so many different ways. I give you two different ways to make oatmeal in the video, so go check it out!

Here are the nutrition profiles of each oatmeal that I talked about in the video:

NOTE: In the video I say you need 2 cups of broth/water for the savory oatmeal when you need 3. Also make sure you lower the heat to low once you cover it. Sorry if there were any oatmeal mishaps because of that!

Making a Healthier Weekend

February 16, 2015 / ktbuchs87 / 1 Comment

Everyone looks forward to the weekend. Two days to relax, destress from the work week and spend time doing the things we love. The weekend is also a great time to set yourself up for success when it comes to your health.

I have talked about meal prepping before on the blog. I believe that it is one of the most important parts of eating healthier. If you have a plan and are prepared, making better decisions become like second nature.

I’m going to share a few of the things that I do over the weekend to help my meals during the week go quickly, smoothly, and healthfully.

Make bigger meals

This might not sound like a healthy tip, but it is. On the weekends I have a little more time on my hands. What I do with that extra time is come up with new recipes for the blog as well as make big meals. I might do chili or other slow cooker meals. I might make different kinds of casseroles or soups or stews. Whatever I do, I make sure that I make extra. The leftovers then become lunch for the rest of the week. You can portion out the leftovers into individual containers that way you can just grab them in the morning and go. If you have healthy food in your fridge that is easily accessible, that’s what you’re going to eat. Spend a little extra time over the weekend and plan out a few big meals so you have your lunch ready to go!

Think about snacks

Snacks are another area that you can work on over the weekend. Healthy snacks are really easy to make and again having extra time on the weekend is the perfect opportunity to set yourself up with some tasty snacks. I like to make hard boiled eggs, spiced almonds, snack bars, and roasted seeds. These are all simple snacks that last a while and are good to grab and go. Pick out a few snacks that sound good to you and prep them over the weekend.

Cut it up

Buying whole fruits and vegetables are a lot easier on your wallet but can be a pain to prepare for eating. Set aside some time to cut up your fruit and vegetables and portion out into containers or bags. I like to cut up my broccoli and store it in big gallon zip top bags so I can just pull them out and cook them come dinner time. Again, if you have healthy food ready in your fridge that is what you’re going to eat.

Get saucey

Yeah, that was a horrible pun. Get over it! I am a huge fan of sauces, dressings, dips, and spreads. These things are simple ways to add a ton of flavor and pizzaz to your meal. Over the weekend I will make a few different sauces to use for my dinners over the week. I know that store bought can seem like the easier choice, but the “simplicity” comes at a cost to your health. It is just as easy and so much better for you to make your own sauces. Some of my favorites to make in big batches over the weekend are cashew sour cream, hummus, and tomato sauce. I also like to make a few marinades for Adam’s fish and my chickpea tofu. Think about making one or two sauces or dressing on the weekend and then use them throughout the week in your meals.

These are just a few of the things that I take the time to do over the weekend. I know it might seem like a lot of time spent in the kitchen, but it isn’t. Break it up over a few sessions and it will be done in no time. Or if you’re like me and like being in the kitchen pick one day and knock out all of your healthy prepping. Once you’re done you will feel like you have accomplished a lot and you will be ready to face the week full of healthy food!

What are some of your weekend kitchen habits? Are there any simple tips you use?

Cherry Pumpkin Seed Bars

February 13, 2015 / ktbuchs87 / 1 Comment

Yay Friday! While I like most Friday’s this one is even better because my husband, Adam, is finally coming home after a 4 week business trip. Yeah, that’s a whole month. It has been a long 4 weeks and I can’t wait to see him! Plus I haven’t cooked for one person in a really long time and have a plethora of food stocked up for him to eat. He might be more excited about that….

I have a snack recipe for you this week. Snacking makes up a large portion of a lot of people’s diets and unfortunately those snacks aren’t the healthiest part of the day. It’s so easy to grab chips from the vending machine or down 3 of those 100-calorie packaged snacks. But there is good news! You don’t have to relegate yourself to eating unhealthy snacks. With just a little planning you can make your own healthy and delicious snacks.

When I was traveling a few weekends ago I picked up a Kit’s Organics Fruit + Seed Bar. If I do buy snacks instead of making them (it happens every once in awhile) I like to make sure that there are no weird ingredients. I got the cherry and pumpkin seed bar and it was delicious. I decided to try and make my own version of this bar so I could enjoy it without having to pay almost two dollars per bar. I like the tartness of the cherries and the subtle crunch of the pumpkin seeds. These are quick to put together and will make enough to have for the whole week!

Cherry and Pumpkin Seed Bar

makes 5-6 bars depending how big you cut the bars

1 cup chopped and pitted dates
1/2 cup dried cherries (make sure there is no extra sugar added. It should be just cherries)
1/4 cup pumpkin seeds
2 tbsp almond meal (you can roughly chop up a few almonds to get the almond meal)
1/2 tsp cinnamon
pinch of sea salt

1. In a blender, blend the chopped dates until a ball forms. Scrape down the sides and add in the cherries. Blend again until the cherries are incorporated.

2. Add in the rest of the ingredients and blend until everything is combined.

3. In a small glass baking dish (8×8 or 9×9 works well) press the date/cherry mixture down with a spatula. If it is really sticky you can wet the spatula.

4. Refrigerate for 30 minutes and then remove and cut into bars.

There you go! This snack comes together really quickly which is great because now you have delicious snacks on hand when you get hungry! You could also roll these into little balls and then roll them in a little cocoa powder for a chocolate cherry dessert! Either way, enjoy your new healthy snacks!

Have a great Friday and Happy Valentines Day a little early!