Summer pasta dreams do come true… this recipe is proof.
Ripe tomatoes lined my windowsill this morning and they looked like summer’s precious jewels. Either raw or cooked, heirlooms tomatoes have the most incredible burst of sweet flavor. After coming up with about 20 different ideas for my ‘maters, I landed on making this perfect summer garden linguine dish since I was really keen on twirling pasta around my fork in that moment. If you are Italian, you can especially understand what it means to be in a particular mood to twirl your past. A sentence my mother has often uttered in her true Brooklyn form, “No, I don’t feel like rigatoni today, I am really in the mood to twirl.”
My future self six months from now in the dead of winter will look back on this meal and try to remember a time when we could eat tomatoes that looked and tasted this good every single night. I’ll wonder, “Did I eat this outside?” “In a tank top and shorts?” I will be so jealous of the lucky bitch duck that I am today. But for now, I am obsessed with myself for whipping up such a SIMPLE and incredibly DELICIOUS recipe that I can now share with my readers.
Banza makes linguine out of chickpeas and I think if I blindfolded you and put a bowl of regular linguine and a bowl of chickpea linguine in front of you– it would be hard to tell the difference. I can just feel my skeptical brother rolling his eyes at this last sentence, as he tends to do towards me more than anyone I know… but I will keep you guys posted on his reaction when I serve him a bowl with chickpea spaghetti. Spoiler alert: He’s gonna love it.
Channeling my inner “Barefoot Contessa” as I was making dinner this evening, I put up a large pot of boiling water and added “lots of salt”. She also always advises her viewers to use “good olive oil.” She is my goddess.
The pasta took 10 minutes to cook and I find that the trickiest part about getting chickpea pasta to taste amazing is making sure that it gets cooked the right amount. Too short or too long of cook time can make it go from “YUM” to “MEH” and that’s just not acceptable.
The creation of this dish was actually inspired by a tomato pasta dish I usually make in the WINTER by Giada DeLaurentiis. Canned cherry tomatoes are what make it more of a winter meal.
Can this dish be made vegan?
Can you use regular pasta instead of chickpea?
Either version will be delish, but this version was what my heart was calling for on the day of creation. I even had burrata in the house that I put right on top, but if you don’t have that, you can alternatively add cubed mozzarella, ricotta, or omit the soft cheese all together.
One day soon, hopefully, I will have videos of these recipes in my very own kitchen!
Tips for this dish:
1. I used kosher salt because it really draws out the juices of the tomatoes.
2. I save my Parmesan rinds in the freezer and then whip them out and add them into sauces, but you can always buy parmesan rinds at a reasonable price at many grocery stores. I know Whole Foods has them since I am there pretty much every day.
3. If you want this to be vegan, my advice is to blend half of the sauce so that it isn’t too dry.
4. I have made this kind of dish with macaroni (like penne rigate and rigatoni) as well and it is fantastic.
How beautiful is this pasta dish?
It just looks like summer. Mangia! Let me know what you think of this tomato recipe and please enjoy these precious days of summer.
1½ teaspoons kosher salt (plus more for pasta water)
1 pound Banza chickpea linguine pasta (Can use regular pasta as well, even penne)
1 cup fresh basil, ribboned (leave a little extra for the end).
½ cup parmesan, grated
2 tablespoons room temperature butter
1 cup whole milk ricotta cheese or 4 oz mozzarella, cubed or burrata (optional)
1 cup cherry tomatoes, halved
Heat the olive oil in a large pot set over medium heat. Add the onion and sauté on medium, high hear for 5-7 minutes until soft. Add the garlic and crushed red pepper and cook for 2-3 minutes or until the garlic is lightly caramelized, golden, and fragrant. Slowly add the tomatoes and any juices left on your cutting board. Add the parmesan rind. Adjust the heat to medium to keep the sauce at a simmer. Simmer for 30-40 minutes until the sauce has thickened. Stir often to avoid sticking. Stir in the salt.
Meanwhile, bring a large pot of salted water to a boil. Boil the pasta until al dente. Reserve ½ cup of the pasta cooking water. Drain.
Once the sauce has thickened, you can either puree the sauce in a blender or leave it in this chunky form. Remove from the heat, remove the parmesan rinds from the sauce. Stir in the pasta, basil, parmesan cheese and butter. Toss to combine. Season to taste with salt, and pepper. If needed, thin the sauce with pasta cooking water.
Divide the pasta among bowls and top with ricotta cheese (or mozzarella or burrata, black pepper, cherry tomatoes and basil. EAT!
It feels like 2017 is the year of the egg. We are living in an egg-topped age, people. So my question is, how do you like yours? I can’t say that I am able to pick a favorite way, but one of my favorite dishes combines all of my general favorite ingredients.
Tomato sauce + Basil +Eggs = Heaven on the plate.
This healthy recipe is perfect any time of the day, but I first discovered it at one of my go-to neighborhood restaurants called Felice. It was during one of those epic meals with my girlfriends where we stayed for over three hours catching up while laughing hysterically over freshly baked breads, Bellini’s, and more… so much more.
Do you have a go-to person that you split everything with when you go out to eat? If you don’t, I highly recommend that you recruit one immediately. It’s a real game-changer. I saddled myself up with my split-buddy over 25 years ago, so you can imagine that we sort of have down a system at this point.
My wife for life… aka my splitsy buddy who has been doubling my menu options for so many years.
Been splitting meals since 1991.
When it comes to any breakfast-type options, I always order the savory dish and she orders the sweet and then we swap. It’s a tradition I love so much that I hope we will continue it well into our denture days when we have to tuck our boobs into our trousers, (wow, I am really painting you a picture there).
Aaaaanyway, we split “Uova al Piatto” on that fine Manhattan Sunday morning and we were blown away. It’s just a quick little tomato sauce with eggs cooked right in it, but I could not believe I hadn’t tried making baked eggs at home. Especially since it’s so ridiculously simple.
This recipe is sort of a hodgepodge of different ingredients in one oven-proof pan, so I suggest playing around with it and adding or swapping items based on your preference. Want to add spinach and garlic? Go for it! Thinking smoked or buffalo mozzarella would be a nice little addition? How could it NOT be?!
The beginning of March in NYC still has a little bite in the air even though the end of February gave us a nice glimpse into spring weather last week.
So if you’re still stuck in winter weather like me, I have just the thing. If not, just pretend you’re in your sleeping bag jacket and in desperate need of a recipe that will warm up what my dad calls “your kishkes” (or to the rest of us, your soul).
How does red lentil soup sound? My recipe is perfect for when you’re craving something hearty and comforting yet nutritious.
This soup has 6 ingredients and has convinced even the biggest lentil naysayers that these pink-hued legumes can taste so freaking good. Bonus? It takes less than an hour to make and requires minimal cleanup as it is a one-pot recipe.
The combination of simple ingredients that this soup calls for consists of things that are often hanging around in my fridge and pantry, allowing me to whip it up on a whim. Plus, this soup reheats up beautifully and the lentils provide plenty of plant-based protein and fiber, making it a perfect dish to have for lunch or a light dinner throughout the week.
Anything that is this delicious, super heart healthy, easy to make, and hits the spot on a cozy winter day gets an A+ in my book.
I wish I can be in my gardens every day. I also wish I can see my parents every day.
The recipe I am posting today is the bees knees. It is a total game-changer. Why, you ask? I make this dish on the reg because this version saves so much time and cuts a lot of calories from the typical recipe. I have a strong feeling that you will love this dish.
Every time I make a tray of classic Eggplant Parmesan, it is so labor intensive that when all is said and done, I usually wind up calling my mother or one of my aunts and I say, “As delicious as this meal is, I am not making this again for a LONG time!” They are the ones who originally taught me how to make this recipe, so they can completely relate.
It makes me sad though because I really love eggplant parmesan. That is why I created this recipe: It is not intimating. It reduces a hefty amount of oil. There is no egg, bread, and frying the eggplant. Best of all… It is still so. freaking. delicious. NO FRYING. Music to my ears.
This recipe is vegetarian, but can easily be adapted to becoming vegan by omitting the cheeses and using vegan parmesan or nutritional yeast instead.
There are less than 10 ingredients in this recipe. Sometimes when I am having company, I make a pound of linguine and extra tomato sauce to serve with this entree. Linguine is my favorite with eggplant parm, but any kind of pasta works. When it’s just me and the hubster though, we usually skip the pasta and opt for something like a shaved brussels sprout salad or sautéed mushrooms and kale on the side.
Adapted from Mario Batali: Baked Eggplant Parmesan
Author: Michele Wolfson
Serves: 4 servings
Extra-virgin olive oil
2 large eggplant, about 2 pounds
Salt and pepper
2 cups basic tomato sauce, recipe follows
2 handfuls fresh basil leaves, chiffonade
¾ pound fresh mozzarella, sliced ⅛-inch thick
½ cup freshly grated Parmigiano-Reggiano
½ cup fresh bread crumbs, lightly toasted under broiler
Preheat the oven to 450 degrees F.
Using some extra-virgin olive oil, oil a baking sheet. Slice each eggplant about 1 to 1½ inches thick.Place on the oiled sheet. Bake the eggplant until the slices begin turning deep brown on top, about 15 minutes. Remove the eggplants from the oven. Remove the slices from the baking sheet and place them on a plate to cool.
Lower oven temperature to 350 degrees F. In an 8 by 12-inch brownie pan, spread ¼ cup sauce on the bottom of the pan.
Then, place the largest eggplant slice evenly spaced apart. Over each slice, spread 3 TBS of tomato sauce and sprinkle with a teaspoon of basil. Place one slice of mozzarella over each and sprinkle with 1 teaspoon grated Parmigiano. Place the smaller slices of eggplant over each of the disks and repeat with tomato sauce, basil, and the 2 cheeses. Repeat the layering again until all the ingredients are used.
Sprinkle the toasted bread crumbs over the top of the eggplant dish, and bake uncovered until the cheese is melts and the tops turn light brown, about 20 minutes. Serve immediately.
It’s 1:38 pm and you are schlepping to the next activity in your jam packed day. All you’ve had is a cup of coffee and a banana and you’ve been on the run since 6:30am. At this point of the day, if you are anything like me, you are going to be VERY hangry. In case you aren’t familiar with the term, hangry was coined for those of us who get angry when hungry. If you can relate, then you’ve experienced what it’s like to be a “hangry” person. See below.
When my husband agreed to love me for better or worse while reciting our vows on our wedding day, it meant that he was promising to love me through my rare dark states in which I never mean what I do or say while in the heat of a hanger attack, but like The Hulk, my barbs can sting nevertheless. If you are familiar with Tina Fey from 30 Rock, you will have a better understanding for what I am like when I am hangry.
I have the perfect solution to cure a hanger attack and they are my Berry Cherry Bars. They are energy bars and they require very little work to create in your own kitchen. Let’s get back to discussing those times when you are running out of the house and you are on-the-go all day… Those are some of the hardest moments to eat healthy and keeping our metabolisms going. One reason I think Berry Cherry Bars are great is because I can eat something homemade and the ingredient list doesn’t sound like a science project.
I love having control over knowing what exactly is going into my food, especially in this case because energy bars that are sold at the grocery store can be deceiving. The store-brand bars are often labeled “healthy” but in actuality, they are loaded with refined sugars, low-quality fats, preservatives and artificial ingredients. Have you ever checked the first ingredient in a commonly sold energy bar? I can guarantee that some sort of sweetener will be the first ingredient listed.
Making your own nutrition bars takes a short amount of time and this recipe is loaded with whole grains and protein. I only wish I knew how to make these back in college when I was eating “South Beach Diet” bars practically every single day in an effort to obtain a svelte figure and curb my hanger. I think I carried more of those bars around with me in my backpack than actual textbooks. I consumed them on the regular, and as a result, I put on an extra 10+ lbs (the daily pasta intake while studying abroad in Florence didn’t help matters).
I tried to create my protein bar recipe with the idea of keeping it simple, affordable, and containing some of the most nutritionally packed foods you could possibly eat. I love eating nuts and seeds because they are a delicious source of protein. Sunflower seeds are also loaded in vitamins, minerals and antioxidants. Individuals who consume them on a regular basis have a lower risk of developing cardiovascular disease or type 2 diabetes, according to the Linus Pauling Institute. I opt to use sunflower seeds instead of peanuts in some of my recipes because these power seeds are full of vitamin E, which has anti-aging effects! Anything natural that prevents wrinkles is top-notch in my book. They are also full of iron and potassium.
I make sure to add both dry and fresh fruit to these bars. They give these energy nom noms (another name we use for these guys) their soft, chewy texture. I often swap out the raspberries for blueberries and the dried cherries for dates, whole dried cranberries or apricots. The beauty of this recipe is that you can use pretty much whatever you have on hand. Dried fruit is so easy to store, making it simple to whip up these bars on a whim if you wish.
You can even add 2 TBS of a plant based protein powder to my bars because it helps keep the belly fuller for longer. This has been a new trick of mine because one of my favorite times to eat these power bars is after a killer workout, so it’s important for me to eat plenty of protein to restore my fatigued muscles. Most of the time though, I leave this step out when I am making these bars for a large group.
I have been craving a soup that seems creamy, but doesn’t actually have any cream. You know what I mean? Like when you want to fit into your skinny jeans, but you don’t actually want to put in the effort of going outside, heading over to the gym, and then getting on the treadmill for 45 minutes. I was starting to think that my desire for a healthy soup that would taste unhealthy wasn’t going to be possible. My husband often tells me that I am a skinny girl on the outside with the thoughts of a very large (and in charge) person on the inside.
Whenever my refrigerator is filled with produce that will go bad in a few days, my mind goes to combining all of these extra ingredients and making a scrumptious soup. This dish is easy to make a delicious lunch or light dinner. You can replace the cauliflower with broccoli rabe if you want a super green soup. I added the superfood spinach at the end to wilt.
If you have an immersion blender, you are going to want to cook this soup in a nice, deep pot. Turn your heat way down, put your immersion blender all the way to the bottom of the pot, and stand back a little so you don’t get splattered. Then, just start whizzing that up and you have your healthy, vegan, no-cream creamy soup all ready to roll! If you do not have an immersion blender, you can just blend this soup in batches. I used my vitamix (a chef’s best friend) and the soup came to a perfect texture. My husband likes to add some grated parmesan cheese on top, which is over-the-top delicious, but I keep mine vegan and I love it just the same.
2 tablespoons butter (omit butter and use more olive oil if vegan)
2 leeks, whites and light green tops, chopped
4 cloves garlic, chopped
1 small head cauliflower, trimmed and chopped
1 large sweet potato, small cubed
Salt and pepper
2 quarts vegetable stock
10 ounces spinach, stemmed and coarsely chopped
1 handful basil, thinly sliced
Heat olive oil in a medium soup pot or Dutch oven over medium heat.
Add butter and melt; when it foams, add leeks and garlic, and stir 2 minutes.
Add cauliflower, sweet potatoes and season with salt and pepper.
Raise heat to medium-high and cover to sweat 5 minutes, stirring occasionally.
Add stock and bring to boil. Wilt in the spinach, then throw in the shredded basil and then blend with an immersion blender or purée in batches in a vitamix, blender, or food processor. You can add a cup of water if soup is too thick. Adjust seasoning.
I am Italian, but I never really grew up eating polenta. Pasta was a staple on my kitchen table and to this day, I have to resist my natural craving for wheat products. This addiction largely is a result from my mother’s daily macaroni pushing tendencies for the first 18 years of my life; I can hear her now saying “everyone always blames the mother.” It’s not your fault entirely, Ma. You prepared the best meals of all time… it’s just that now I am spending the rest of my life denying myself what I truly want on a daily basis – pasta.
When I decided that I needed to cut back my gluten intake quite a bit, I realized that I should have an Italian middle ground dish to wean me off of my addiction. Enter polenta. Cornmeal is way sexier than it sounds. When you buy a tube of polenta, you can make dinner in a snap and load on all of the fresh, delicious vegetables that your heart desires. Polenta contains vitamin A and C and since polenta is gluten-free, it can pretty easily replace wheat-based meals. I am not making wheat out to be the enemy, but I do think that it’s important to have a lot of healthy variety in a diet.
This dish is incredibly easy to make and even though the vegetables require a few steps, you are getting so many different nutrients in one dish that tastes great for days. Yum! Easy, AND healthy! Sign us up, right??
This recipe has a casserole feel and it is perfect to bring to dinner parties, serve for a girl’s-night-in, or to feed to your brother who is in denial about his serious allergies to gluten (he is the site’s editor-in-chief, so if this sentence does not get deleted, it will be a miracle). Serve this with a simple leafy green salad and sliced avocado… that’s what I do and we are always satisfied while also feeling very healthy.
1 bunch asparagus, chopped and separate tips from the stem. Discard woody stem bottoms
1 yellow or red bell pepper, thinly sliced (1 cup)
2 Tbs. minced fresh thyme, divided
¼ tsp. red pepper flakes
1 ½ cup vegetable broth
3 cloves garlic, minced (1 Tbs.)
Salt and pepper to taste
1 16-oz. tube prepared polenta, cut into 12 slices
2 oz. crumbled goat cheese (½ cup)
Preheat oven to 400°F.
Heat oil in a dutch oven or ovenproof skillet over medium-high heat. Add leeks and mushrooms and sauté for 3-5 minutes. Next, add bell pepper, chopped asparagus stems, 1 Tbs. thyme, and red pepper flakes; sauté 10 minutes. Stir in broth and garlic.
Arrange polenta slices over leek mixture in dutch oven; top with crumbled goat cheese, remaining 1 Tbs. thyme, asparagus tips, and a touch more of crushed red pepper if you wish. Bake 20 minutes, or until goat cheese softens.
Mozzarella and tomatoes arguably make for the most perfect food pairing of all time. I am sure when people think of two items that go best together, the first things that come to mind are pairings like peanut butter and jelly or ketchup on fries. Both are excellent food pairings, but a forkful of pillowy chunks of fresh mozzarella mixed with a ruby red tomato, especially on a hot summer day, cannot be beat. One bite and you’ll get a sweet blast followed by a wonderful tomato flavor.
My recipe is not a typical caprese because I have added things like lentils and vinegar. Truth be told, I like it even better this way because the lentils turn a classic appetizer into a main dish. Sometimes I even add in a dollop of pesto and mix that in if I have some sauce sitting in my fridge (as homemade pesto tends to be a main staple in my house). If I REALLY want to make it an entree, I add farro, barley, sorghum, or another health supportive grain and my work is done! I typically make it the way that I am posting below, but if you have any other ideas to make it delicious, let me know!
The tomato crop from my dad’s garden this summer has been the best in years! I hope all of you fellow green thumbs are having a great tomato season as well. We have picked HUNDREDS of tomatoes this August, which was the inspiration for my tomato series. I have bags of tomatoes covering all of my countertops and a freezer filled with jars of tomato sauce that we will delve into with delight on a cold wintery night many months from now.
This salad holds up well in the fridge for several days and makes a great lunch to pack for work!
Rinse the lentils well, discarding any rocks or discolored lentils.
Place lentils and 2 cups salted water in a medium saucepan over medium-high heat and bring to a simmer. Turn to low heat and cover the pot. Cook until lentils are tender, about 30 minutes. Add more water if they are drying out.
Drain cooked lentils of any leftover water and let cool in a large bowl. Gently stir in the olive oil and vinegar.
Add the tomatoes, mozzarella, and basil. Toss to combine. Season to taste with salt and pepper.
Recently, I realized that some of my favorite recipes have very few ingredients. I keep gravitating towards the whole “less is more” concept. Plus, this whole “peasant food” kick that I’ve been on has been good on my waistline and my credit card statement. I just looked at the percentage of my hard-earned money that goes towards my groceries and it ain’t pretty. I guess I am just the kind of girl who would rather buy morels and oyster mushrooms than a pair of Jimmy Choo’s. Here’s to hoping that recipes like this one will help my grocery store overspending issues.
Spring started on Friday and the fresh peas that I have been lusting for are on their way. But, for now, I will be using frozen peas that were plucked off the vine during the peak of their season and I recommend for you to do the same if you are a mid-westerner or northeasterner. You people in nicer climates where the warm sun might be beaming on your face at this very moment, can go take a walk, and pick up some fresh peas while you’re at it.
I’m not going to lie- I’m getting very sick of this weather. My love for my native land, New York, runs deep, but it’s getting harder and harder to picture myself here for all of my days when the winter drags on in this fashion. I guess it could be worse… I could have been living in Boston, and after this winter, that would have been my straight up nightmare.
Anyway, this soup with keep you warm and skinny, which are two of my favorite things. I made it recently when I was having a girl’s night in with a bunch of my favorite gal pals and they all thought it was a hit. In fact, one of my friends who is a CrossFit junkie threatened me if I didn’t post this recipe ASAP. She’s a tough cookie now with her no-nonsense muscles, so I figured that I better listen to her and post my pea soup.
If you feel the early signs of a cold, you should make this soup tonight!
Health benefits of….
Onion: Onions improves blood circulation, disperse cold, damp, and mucus from the system, and help detoxify. Onions have antioxidant, anti-inflammatory, antibiotic, and anti viral properties. When buying, select firm onions that have a papery, dry skin with little or no neck and no soot. Avoid onions that are light for their weight or are beginning to sprout.
Olive Oil: Nearly three quarters of olive oil’s fat content is monosaturated fat, which lowers your LDL (bad cholesterol). Extra virgin olive oil is highly regarded for its ability to support the liver and gallbladder functions.
Peas: Green peas are high in vitamin A and B-complex and are a good source of calcium and potassium. While shopping, look for peas that have small, crisp, shiny pods that squeak when rubbed together. Refrigerate and use immediately.
Crushed Red Pepper: Crushed red pepper is a great addition to a meal and can help reduce inflammation. If you want more flavor in your food plus health benefits like weight loss and pain relief, try adding crushed red pepper to your meals. In traditional Chinese medicine and Ayurveda, a traditional form of Indian medicine, red peppers have been used to treat digestive problems, circulatory problems, infections and arthritis. Most crushed red pepper mixtures contain a variety of different peppers such as bell, jalapeno, ancho and cayenne peppers, which range from mild and peppery to hot and spicy. If you have pain or inflammation in your body, eating more crushed red pepper may help. Capsaicin is a compound in peppers that gives them a hot and spicy flavor and is also responsible for reducing pain.
Heat the olive oil in a large saucepan, add onion, and cook over medium-low heat for 5 to 10 minutes, until the onion is tender. Add the vegetable stock, increase the heat to high, and bring to a boil. Add the peas and cook for 3 to 5 minutes, until the peas are tender. (Frozen peas will take only 3 minutes.) Off the heat, add the salt, and pepper.
Puree the soup in batches: place 1 cup of soup in a blender, place the lid on top, and puree on low speed. With the blender still running, open the venthole in the lid and slowly add more soup until the blender is three-quarters full. Pour the soup into a large bowl and repeat until all the soup is pureed. Serve hot and top with crushed red pepper.
Growing up, I was the kid with chocolate all over her face after inhaling Lindt truffles and to this day, you will be hard pressed to find someone who loves chocolate more than Michele Elyse Wolfson. Even though I grew up raised by two health-nut parents; a father who is a physician and wakes up with the birds to go to spin class, along with a mother who has a hotter body than most of my peers, my parents were not awesome at curbing the sugar intake that my brother and I consumed throughout our childhood.
Sugar is very addictive and I guess part of the reason that Matt and I got away with eating Oreo bars, chocolate chip cookies, and Reese’s Peanut Butter Cups all of the time is because we were both crazy skinny and active, so our parents kind of took our sugar binges for granted. I do not have the body of a baby egret anymore and I realize that even if I did, too much sugar is bad news for our health.
My brilliant cousin, Eve Marson, is the producer of an amazing movie called Fed Up. If you haven’t seen it you definitely should and I am not just saying this because my relative happens to be one of the head honchos of this film. This is objectively an incredible food documentary about health and the effects that sugar has on our bodies, among many other interesting facts relating to the food industry in America.
Let’s educate ourselves so we can not only look good, but also feel good. I have clients who look fantastic, but they are constantly suffering with different ailments. Cut out the sugar and you will see a difference. You will have more energy, you will lose weight, you will go to the bathroom more regularly, your cravings for sugar will diminish, and your skin will look healthier. Below are 5 reasons to cut out sugar and a breakdown of a day in my life without added sugars.
A DAY WITHOUT ADDED SUGARS:
8 am: Wake up and drink a cup of black coffee. I wasn’t always into black coffee, but I weaned myself off the additives and now I love it black.
8:15 am: Eat a small grapefruit with a tiny pinch of salt and drink a tall glass of water with a squirt of lemon.
9 am: Whole Greek yogurt with fresh berries, cinnamon, and walnuts or almonds. Tall glass of water with a squirt of lemon.
11 am: Half of an avocado with sprinkled sea salt. Tall glass of water.
1 pm: Sauteed tempeh, sliced peppers, cucumbers, spinach, onion, garlic, and avocado coconut wraps. Side of sautéed brussels sprouts. Tall glass of water.
4 pm: 1 cup steamed broccoli with lemon. Tall glass of water… see a theme here? Drink a lot of water!
7 pm: Cabbage soup. Barley with green beans in a basil pesto sauce.
Need a little dessert? Have some banana “ice cream.” Put a frozen banana into a blender (I use my vitamix). It is so creamy and delicious.
Tips & Tricks to get you on your path to no sugar:
Avoid hidden sugars: There are hidden sugars practically everywhere and sometimes in places that are least expected. Dressings, sauces, and condiments add flavor to food, but they are typically loaded with sugar. I make my own dressings, sauces and condiments and guess what? They are very easy to make and not just for a trained chef, for anyone.
Eliminate sugary beverages: You can eat whole foods, but if you are putting sugary liquids into your body, it will make it very difficult to shed pounds and impossible to eliminate sugar. Avoid soft drinks, sweetened waters, sweetened coffee drinks, energy drinks, fruit drinks, and even apple juice. In fact, apple juice can be a combination of apple flavoring and 100% sweetener derived from concentrated fructose from the apple, so it can be called 100% apple juice. This is a tough one if you’re a big drinker of sugary beverages, so your best bet is to cut them out cold turkey. They are addictive and they are not a part of your new way of eating, and it’s not suggested that you allow even small amounts of them into your diet; they have no value. Make a list of all the sugary beverages you drink and create a plan for substitutes so you don’t feel tempted to cheat. Pour the ones you have at home down the sink, and take them off of your shopping list.
Reduce Refined Carbs: Ugh, this is the hardest one for me. Cutting back on white bread, white pasta, and white rice is tough. Too many carbohydrates affect your blood sugar in ways that can derail from your weight loss. If you eat them in excess, you will soon be craving other foods, often those that are high in sugar or largely consist of other carbohydrates. The process of cutting back on bread, pasta, rice, and so on will take more time than the previous two stages. This is largely because many people are heavily dependent on these types of complex carbohydrates as the primary constituents in many meals.
This is not a fad, this is a lifestyle: Once you cut out these sugary foods, the goal is to continue eating this way for the rest of your life. The moment you start to make cheats every day, the easier it is to get sucked back into the addiction. Knowledge is power, people! Learn what foods contain sugar and then avoid them. Try to identify why certain foods are more difficult than others. Invest the time and energy ion avoiding sugar, it will be so worth it in the long run.
Do you have any good advice on how to cut down on sugar? Comment below and let me know!