Chipotle Chili Mac N “Cheese”

July 4, 2014 / ktbuchs87

Happy 4th of July! I hope you are enjoying the day off and participating in all the fun festivities! I am spending the day with family, but I still wanted to leave you with a recipe today! I know it’s not very “4th of July-y” but it is delicious whenever you make it. This is kind of a grown up mac n cheese because the chipotle adds a little bit of a kick. Also, if you have an Aldi near you and are gluten free, you need to go and stock up on their gluten free pasta. They have two types of corn flour pasta, penne and fusilli, and brown rice spaghetti. They all cost less than $2 for over a pound of pasta and the only ingredients are corn flour and water or brown rice. Considering most gluten free pasta costs well over $4 and sometimes has more ingredients than I can count, this is a fantastic deal. Aldi is really doing a great job of adding better quality products to their store, including a line of organic food called simply organic. I have been able to find honey, almond milk, and even almond butter at one, all for reasonable prices. Ok, public service announcement over, on to the recipe!

Chipotle Chili Mac N “Cheese”

1 package of whole wheat or gluten free pasta (I used penne but obviously macaroni would work too)
1 small onion, diced
4 cloves garlic, minced
1 cup raw cashews, soaked in water overnight
3 chipotle chili’s soaked in warm water for at least 30 minutes (save the water!)
1 cup vegetable broth or water
1/2 cup reserved chili water
1 tbsp tapioca starch (corn starch could work too, but I haven’t tried it)
1 tsp ground cumin
3/4 tsp chili powder
4 tbsp nutritional yeast
1 tsp salt
smoked paprika, as a garnish (optional but really tasty!)

1. Cook the pasta according to the package instructions and then drain and set aside

2. While the pasta is cooking, remove the chili’s from their soaking water (but remember to keep it!) and chop into bite size pieces. Saute the onion over medium high heat until soft, about 5 to 7 minutes. Add in the garlic and saute for another 1 to 2 minutes.

3. Place the onion and garlic into a blender along with the rest of the ingredients, except the smoked paprika. Blend everything until you have a smooth and creamy sauce. The sauce will be thin and liquid-y at this point, don’t worry that’s ok!

4. Pour the cheese sauce into the pot that you cooked the pasta in and heat over medium heat until the sauce starts to thicken up. Add the pasta back into the pot and stir to combine with the sauce. Sprinkle the smoked paprika over the pasta after it has been served if desired.

This is a fairly quick meal to throw together as long as you remember to soak your cashews before hand. If you forget though, have no fear. You can do a quick soak by boiling some water and then pouring that over the cashews and letting them soak for at least 30 minutes. You can also double this and serve to a hungry crowd, so if you’re looking for a healthy and tasty dish to bring to your 4th of July BBQ, this might fit the bill! Enjoy!

How to Pack a Healthy Lunch

June 25, 2014 / ktbuchs87

It seems like such an easy thing to do. Who really needs a tutorial on how to pack a lunch? I mean, most of us have been packing a lunch since grade school. That’s where I see the problem. Most of us still pack a lunch like we’re in grade school. PB&J, package of chips, package of cookies, can of soda, and maybe an apple that won’t get eaten. Or maybe you haven’t packed a lunch since grade school and choose to eat out and spend a lot of money on food that might not be all that healthy. I thought it would be good to show you how easy, health, and budget friendly it is to pack your own lunch for work, school, or wherever you’re headed for the day.

Pick a main course. There is such a variety of food out there that you can pack as the main bulk of your lunch. You should step outside your realm of quickly thrown together sandwiches. The easiest and cheapest thing to do is to use leftovers as the bulk of your meal. I like to make more food than Adam and I can eat for dinner, and then use the leftovers for lunch the rest of the week. You could also spend some time on the weekend and make a big batch of a few different meals and use that. Salads are a really great and easy way to make a bunch of food that won’t spoil quickly throughout the week. Try my Simple Vegetable Millet or Curried Quinoa Salad. Get creative too. Use the grilled chicken you made over the weekend in a whole wheat pita pocket, add some lettuce, tomato, and mustard and you have a yummy pita pocket. Or buy a bunch of collard greens and scoop quinoa salad into the middle and make a lettuce wrap. The possibilities are endless and you never have to have a boring main meal for lunch.

Slice up some sides. Rather than grabbing a bag of chips or crackers, slice up your own sides. Fresh fruit and vegetables are a lot healthier than most of the fair you will find in the snack aisle of your grocery store. Yes, it’s really easy to buy a big case of chips and then just grab a bag each day. It’s really simple to just walk to the vending machine in your office and get some pretzels or crackers too. But it isn’t helping your health or wallet either. Buy a big bag of carrots, celery, cherry tomatoes, radishes, or any other vegetable that strikes your fancy. Then cut it all up and portion it out at home, then voila! You now have an easy to grab and healthy side for your lunch. Bring along hummus or homemade BBQ sauce to dip your vegetables in and you won’t have to be crunching on boring celery (although I don’t think any vegetable is boring… is that just me?). Fruit is also a great thing to have in your lunch and apple, pear, or orange slices are delicious and portable. The other good thing about eating fruit and vegetables for your sides is that they will fill you up with healthy fiber and help keep you fuller longer. That’s a win-win!

Hydrate up. This isn’t just a tip for lunch, you should be drinking water all day long. Invest in a really good water bottle that you can fill up and just keep sipping throughout your day. If you’re not into plain water, jazz it up with some lemon or lime slices, berries, cucumber, mint, or even watermelon. Just keep yourself hydrated. Often when we think that we are hungry, we’re really thirsty. Instead of reaching for food, try a glass of water first and see if your body just needed some water instead.

Plan for a snack. 3:00 pm rolls around and you find yourself wandering to the vending machine looking for a candy bar to tide you over until dinner. Or maybe you start downing cups of coffee to help you push through the last few hours of work. Instead of doing that, plan to bring a snack with your lunch. Adam likes hard-boiled eggs as his afternoon snack, and those are really easy to make a bunch at the beginning of the week. Plus they are portable. Eggs aren’t your thing? Try making a mix of dry-roasted almonds, pistachios, walnuts, and pumpkin seeds to keep you going. Need a little sweet? Add some raisins or other dried fruit to the mix. Just make sure to read your labels and check to see that there isn’t any added sugar. If you’re looking for salty and crunchy, try some roasted chickpeas. Also, don’t go overboard with your afternoon snack, just enough to keep you going until it’s time for dinner!

See? Packing a lunch doesn’t have to be hard or boring. Take a little time to plan what you are going to have for the week and then just throw it all in your lunch box and head out the door. Packing your own lunch is a great way to save money and support your healthy lifestyle. And if every once in a while a cookie finds it’s way into your lunch, that’s ok too!

Plantain Porridge Breakfast Bowl

June 20, 2014 / ktbuchs87

I love breakfast. It’s one of my favorite meals of the day and sometimes, I eat it for more than one meal of the day. Sorry, I’m not sorry. I usually have a rotation of a few different breakfast dishes that I go through depending on my mood for the day. One of my favorites is oatmeal. It’s just so hearty, plus you can put literally ANYTHING into oatmeal (meaning I put spoonfuls of peanut butter in mine) and make it taste amazing. As much as I love oatmeal, sometimes in the summer you don’t want a bowl of oatmeal. You want something a little lighter and a little cooler. Enter plantain porridge. The idea of eating porridge made from fruit might seem a little strange, but trust me it tastes really good. The best thing about this breakfast is that just like oatmeal, you can mix in an assortment of toppings. And let’s be honest, I’m all about the toppings. Give this quick and easy breakfast a whirl and tell me how you customize your bowl!

Plantain Porridge Breakfast Bowl

1 large plantain or 2 small plantains, yellow or black skinned (NOT green!)
Toppings of your choice (I like peanut butter, flax and chia seeds, raisins, goji berries, toasted buckwheat groats, and cinnamon)

1. Peel the plantain by slicing of one end and then cutting a slit down the center. Slice the plantain into smaller chunks.

2. If your plantain is soft enough you can mash the slices right in the bowl until it is a creamy almost yogurt-like texture. If it is a little firmer, place in a blender or food processor and pulse a few times until smooth.

3. Place in your bowl and top with whatever you feel like. Try almond butter or tahini. Try any type of berries like raspberry or strawberry. You could add sunflower seeds, pumpkin seeds, walnuts, cashews, or even pistachios. Get creative and try some new combos.

In case you hadn’t noticed, (which you might need to get your eyes checked if you didn’t…) this is the “relaunch” of my blog! Welcome to Life, Healthfully Lived. This is a space that you can come and learn some simple but effective ways to start changing your health for the better. I am so excited to start sharing my thoughts and advice on this new page and can’t wait for the awesome projects I have coming your way soon! Thanks for taking the time to stop by and I’ll see you soon!

Mac N’ Greens

May 16, 2014 / ktbuchs87

In one week, Adam and I will officially live in Chicago. Technically our lease started yesterday but we won’t be moving until next Thursday. This move has come really fast and while I still have a to do list a mile long, I don’t feel as stressed as I usually do when we move. Although that could all change in an instant, talk to me next week! This will probably be my last post for a few weeks while we get everything moved and settled in our new place. Once we’re in Chicago though my blogging will be much more regular and there will be some changes happening to the site! Excited for all the new things that we are going to do and experience in the next few weeks!

This meal is a quick and easy meal to throw together and it makes a lot of leftovers. It’s kind of the perfect meal to make when you’re moving to a new city…

Mac N’ Greens

1 package of pasta (I used brown rice pasta to keep it gluten free. Whole wheat would be good too)
1 bag of frozen kale or spinach, thawed (could also use fresh and whatever green you want like collard or mustard)
Olive oil
1 onion, diced
3-4 cloves garlic, minced
1/2 cup raw cashews
1 3/4 cup vegetable broth or water
1 1/2 cup cooked cannellini beans (or 1 can)
2 tsp lemon juice
1 tsp brown mustard

1. If you’re using dried beans, soak them overnight, then drain and rinse them and cook them on the stove for about 20 minutes. Drain and set aside.

2. Make sure your greens are completely thawed. If you are using fresh, chop them up and set aside. Cook your pasta according to the directions on the package. Once the pasta is cooked, drain and set aside.

3. In a medium skillet saute the onions in olive oil for about 5 to 7 minutes until they are soft. Add in the garlic and saute for another minute or two.

4. In a blender or food processor, grind the cashews until they are a fine powder. Add in about 1 cup of the broth or water and blend until smooth. Add in the onions and garlic, beans, lemon juice, and mustard. Combine until smooth and add in salt and pepper to taste.

5. In a large pot, combine the pasta and greens until fully mixed together. Pour the sauce into the pot and heat over medium heat until everything is warmed through.

Enjoy your delicious and nutritious pasta dish, and I’ll see you in Chicago!

Roasted Chickpeas

April 25, 2014 / ktbuchs87 / 1 Comment

Hello everyone! I hope that you have had a great week and that you are starting to emerge from the caves of winter into the warmth (sort of) of spring! I know that I haven’t done a regular post that doesn’t include a recipe in a while, but I have a few coming your way soon and once this move is over they will be coming more often! Today I have a quick and healthy snack recipe for you. I have been having a love affair with chickpeas lately, I can’t seem to get enough of them! I eat them any way I can, in hummus, in salads, sauteed with greens, and roasted. Roasted chickpeas are a great crunchy snack that you can season any way you like. If you want a sweeter snack you can use cinnamon or nutmeg and if you are craving salty you can try garlic and pepper. The options are endless!

Roasted Chickpeas

1 cup dried chickpeas, soaked overnight and rinsed (you could use canned, but the texture isn’t quite the same)
2-3 tbsp olive oil
seasonings of your choice (I like garlic, garam masala, cumin, or italian seasonings)
silpat or parchment paper (aluminum foil doesn’t work well with these)
large baking sheet

1. Cook your soaked and rinsed chickpeas in a large pot. Bring to a boil, then lower the heat to a simmer and cook for about 20-30 minutes. You want a firm texture, not too mushy.

2. Preheat oven to 425. Place your silpat or parchment paper on to a large baking sheet. You want the baking sheet to be big enough that the chickpeas will have enough room to spread out, otherwise you’ll get chewy not crunchy chickpeas

3. Pat the chickpeas dry and place into a large mixing bowl. Add in the olive oil (enough to cover the chickpeas, but don’t drown them in it) and whichever seasonings you’re going to use. Mix well so everything is coated.

4. Spread the chickpeas out in a single layer on the baking sheet, making sure they have a enough room between each and place in the oven. Cook for about 15 minutes, then rotate the pan and cook for about 5 more minutes. Keep an eye on them for the last 5 minutes so they don’t burn.

That’s it! Remove them from the oven and let them cool a bit before you dig in. I promise I have never burnt my fingers or tongue trying to eat these right out of the oven… Enjoy your tasty and healthy snack! Have a great weekend and see you all on Monday!