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Today is Friday and loves that means that it is Feeding You Friday! Today I wanted to share with you a recipe that can be completely customized based on what you have in your very own fridge. It is the perfect comfort food item on those rainy summer days where you need a little pick me up or when you have produce that you need to use but not sure what to do with it. This recipe makes a big pot so whatever you don’t eat freeze it for later, maybe for the fall when the air is cooler reminding you of those warmer days.
What You Need
28 oz can of crushed tomatoes. If you have an abundance of tomatoes use them in place of the tomatoes. I personally like to eat my weight in fresh tomato sandwiches.
6 cups vegetable stock/broth, low sodium option if possible. It is better to add your own salt in so you can control how much sodium you are consuming.
2 cans canellini beans. Use any white bean that you like, and if you can cook them from dried to be added in, kudos to you!
4 medium sized potatoes cubed. I had purple potatoes so that is what I used but a sweet potato or any other type of potato can be used, or omitted all together.
4 carrots diced about 1 cup.
1 large sweet onion about 1 cup or more . I had a vidallia onion so that’s what went into the pot, green onions or leeks are a great option as well, but the flavor will be milder.
2 bunches of yardlong beans about 2 cups cut into small 1 inch pieces. You can use green beans that they are
1/2 pound fresh okra about 1 1/2 cup chopped in rounds.
4 cloves of garlic crushed or minced.
1 herb bouquet using 2 sprigs of three types of herbs that you like to flavor your soups with. I had basil, thyme and garlic chives so that is what I used to flavor my soup.
1 dried bay leaf.
Salt and pepper to taste, seasoning at every stage is crucial but remember that the soup will simmer and that the flavors will intensify so be careful with having a heavy hand.
1-2 TBS avocado oil
What To Do
I provided a list of the items that I used but here is the beautiful thing about it, you can use whatever you have from your summer produce hauls that need to be cooked up for you to enjoy the summer harvest seasons in soup form. If you don’t like something then put something in it that you enjoy there is no reason to eat something that you won’t enjoy. My big question to you is why do you have it in your fridge to begin with? Remember, buy only things that you enjoy in some capacity. It will save you time and limit your torment of seeing it there reminding you how much you don’t like it. It is ok to not like certain foods, so take that time and find what you do like.
Add the oil to the pot with the garlic and heat. Once the garlic starts to cook add the onions, season with salt and pepper, and cook until slightly tender. Add your potatoes, carrots, tomatoes, stock/broth, herb bouquet, bay leaf and cover pot with lid, bring to a boil. Cook for about 5-10 minutes and add in the green beans. Cook an additional 5-10 minutes on medium to low heat until the green beans are tender. Stir in the okra and the canned beans, cook an additional 5-10 minutes. Continue to simmer on low allowing the flavors to meld to together. Turn off the heat from the soup and allow to sit for 10 minutes before serving, your tongue and mouth will thank you for certain! Laddle into a bowl and enjoy!
Hello loves, and a happy humpday to you! Today’s video to help guide you through the week is the last part of my summer adventure of the Georgia Florida Line. I went to the beach for my birthday and I decided to take you with me. Cheers to the summer and many adventures to come!
Happy Feeding Your Friday loves! Today we are going to focus on feeding yourself through your diet or rather realizing how you are feeding yourself through your diet. If you are struggling with losing weight this is a crucial step that can help move the needle in some way to figure out what may be blocking your weight loss. If this is you in some capacity, then read on, and if not then still continue to read on 😁
Let’s get right into it here. Ask yourself honestly what am I eating, like really, what are you eating? If you can not tell yourself what you have eaten specifically for your entire day, then that may be a hint to an unknowing weight loss blocker. Here’s the thing, knowing is key to being sure that you are eating in a way that if effective in loosing weight. Sometimes we don’t realize what we are eating or how much we are eating impacting our caloric consumption unknowingly.
There is a very helpful way to get a clear picture of what you are eating, tracking or logging your food. This simple, ok maybe not so simple as some may be thinking after reading further, but if you are struggling with trying to figure out what is keeping you from moving the needle forward towards your health goals this will surely help in some capacity. Take the time to track every single thing that you consume. If it goes into your mouth you have to track it and that includes how much and when you did. I always suggest doing this for a week, to get the best reporting possible.
As I said above, a week of tracking gives you insight into what you are consuming, sometimes unknowingly and can really help begin to put the puzzle together as to why there may be this assumed battle or struggle that you are going through. You may not realize how much you are eating something that is not a bad in moderation food item, just not so good in the rate in which you are consuming it at. So get to tracking to see if there is some tweaking that can be done with your diet. Two really great ways to track is through a food journal or a food tracking app.
Happy #humpday loves! The adventure continues on the Georgia Florida line to help you get through the middle of week with a little bit of help. I know many have wanted to know if we ever make it the beach and what will it be like trying to get there? The adventure continues on Cumberland Island, welcome to “Walking Among Horses” take three. In case you missed how we got to this point be sure to check out the jungle adventure take two with a peep talk involving a bench.
To Watch Jungle Adventure Take 2 Click Here–> 🎥
Hi loves! Guess what I have a bonus video for this month for you, a love chat with a bit of a mini life update. I shared a bit about why I stopped working out like I was before and why. Have you experienced that before? Where you just are not feeling your current workout method. Here is someting to consider, maybe that its ok and that your body is telling you it needs something else.
Let’s chat about it some more ⬇️
If you are reading this then it means that it is Friday and time for me to help feed yourself in a loving way. Today I really want to talk about something that really disheartens me as a Health Coach because I see the disappointment and continual failure when dealing with my clients and friends alike. You wanna know what it is…it is the unsaid claim that “this WILL work for you” and you meaning this will work for everyone!
Now some claims are not intentionally misleading, because they do work, they honestly do. It’s just in me knowing the truth of how things work for some and not others making these unsaid claims disheartening because of the frustration that it causes people. So I am here to tell you that, it’s not you at all, no you are not doing something incorrect (well maybe you are from a YOUR body doesn’t like this or that standpoint), there is hope-I promise!
I am all about setting people up for success when it comes to what they are trying to accomplish. With that comes the requirement to be honest and set expectations that are also realistic. So I am going to get real with you, everything does not work for everyone. Let me say that again, EVERYTHING does not work for EVERYONE! I know…go right on ahead and breathe that sigh of instant relief.
Now, back to that setting ourselves up for success thought process we go here 😆 What works for someone else may cause you to struggle beyond your expectations. By setting expectations that you are going to try something just to see how it works for you no matter the claims is the way to start. When you start with setting your intention on seeing how it goes you are doing just that, testing it out to see how it goes for you. You are not buying into the claims of this or that, only seeing how it will be, how it will fit for you.
If you see that it is not going well for you then, stop and try something else. Stopping something does not mean you are a quitter, ok maybe it does mean that, but when did that become a bad thing? Quitting is a magical super power that some of us are more comfortable accessing instantly, but something we all have. Using that power means that you realize that it’s not working for you and you decide to stop doing that something that doesn’t work for you, which is essentially a waste of time. Doing something that isn’t working for you is, drum roll please, the definition of insanity – so stop it, you have a life to live.
A beautiful thing about this quitting super power is that it taps into one of the biggest keys to loosing weight I have learned, listening to your body talking to you responding in various ways. Our bodies are these amazing entities of wonder and amazement that likes to talk to us all the time. Our responsibility that many of us ignore, is to be present in hearing these conversations. When you allow yourself to open your ears to the instant truth from your body all those other claims of this product, person, or whatever, will allow you to have a healthy approach to something new. You start to realize that there is no such thing as one size fits all prototypes, just a try it out and see how your body tells you to proceed and be okay with the response using those super powers that you have inside.
Happy Hump Day to you, how are my loves doing?! Today is take two of the Georgia Florida Line Adventure coming your way to help get you over the hump day today. We finally get to exploring Cumberland Island all in nature and things. But first did you see the first take “Road Trippin”? It’s live concert just for your eyes and ears 👩🏾🎤🎶
To Watch Take 2 Click Here–> 🎥
If you want to see how we got to take two here is take one for you!
How are you loves this Friday at noon? Have you had a good week and are you having a great day today? Yay for another Feeding You Friday posting that I am serving to feed your soul! Today I want to share the first part of my summer adventure that I went on a few weeks ago. I was in one state one second and in another a second after that. I hope you enjoy “Road Trippin” episode and be sure to subscribe to my YouTube Channel to receive notices when I post the next episode in the series as well as future content coming soon.
Happy summer loving feeding you Friday loves! Last week I talked about the importance of eating seasonally and even provided a downloadable guide. Let’s talk about how to eat what is available seasonally with a recipe for two refreshing and very summer embracing treats using seasonally available ingredients. They are both refreshing and delicious that are sure to keep you cool and your belly happy too!
Recipe #1: Grilled Summer Root Vegetable Salad
Kohlrabi is a summer food item that I myself only discovered through my local CSA box that I get every other week. It is in the same family of cabbage and broccoli, the brassica family. Making this is an amazingly nutrient packed vegetable that is good for you and to you. So, I had to figure out a way to incorporate this really healthy, refreshing and versatile vegetable into my diet, and when someone light the grill one day I thought this would be perfect grilled.
This recipe that I came up with is my new favorite summer salad that I like to make when the grill gets all warm and toasty for grilling. I am all about taking the heat outdoors and attempting to keep the house cool by not turning an over on, but it you just don’t want to be bothered this can be done by roasting the vegetables in the oven as well. The key is the dressing that brightens this whole dish up!
What You Need:
Grill and whatever is needed to light said grill
1 Fennel Bulb
3 Portabella Mushroom Caps
1 Garlic Bulb
Pink Salt and Pepper
What Ya Do:
To make this grilled summer salad your first must light the grill. I prefer to use charcoal or even wood, but use what you like to use in grilling. While the grill is getting to the perfect temp you want to make your veggie dressing (recipe below).
Cut the tops off, peel the outside skin and slice the kohlrabi into rounds about 1/4 inch in thickness. Prick the mushroom caps with a fork on the top and the bottom. Brush with the dressing on both sides of the kohlrabi and mushrooms before grilling. If you want to grill the carrots cut them into larger pieces so they do not fall through the grates. They can be chopped into smaller pieces once they have been cooked. Once the grill has heated add your veggies that you are grilling and cook until tender.
I decided to keep my carrots raw, start with matchstick thickness and then chop into smaller pieces from there. Chop the fennel in half and then into thin slices. Chop the grilled kohlrabi and mushrooms, being sure that it has cooled off slightly from the grill. Add all the chopped ingredients into a bowl and using the remaining dressing dress the veggies. You can serve immediately or if you want you can chill and enjoy later as well. If you want to bulk this up add some cooked quinoa, white beans or lentils, or you can even add this on top of a green salad with a side of pickled red onions.
5 cloves of garlic minced
1/4 cup fresh lemon juice
1/2 cup of avocado or sunflower oil (be sure to use a high temp oil)
1 TBS fresh basil leaves chopped
1 TBS tarragon leaves chopped
1 TBS garlic chives chopped
1 TBS fennel top chopped
1 tsp or more to taste Pink Sea Salt
1/4 tsp or more to taste Cracked Black Pepper
Recipe #2: Watermelon Mint Cooler
I posted this picture on my IG page a few days ago and as always was asked for the recipe so here it is. Also if you don’t follow me on IG (@nicwithlove ) you should, I post pics of what I am eating with reminders along the way of why I eat what I eat. This is such a simple, refreshing and ridiculously delicious drink that is perfect for the summer time heat that we all may be experiencing, some more than others.
What You Need:
2 cups of watermelon seedless or seeded
1/4 cup mint Leaves
2 TBS sugar of choice (or you can leave it out all together especially if you have a sweet watermelon)
Watermelon Sparkling Water
What You Do:
Add the watermelon to a blender and blend until you get a watermelon liquid. Take the mint leaves and if using sugar, muddle the mint with the sugar, releasing the mint oils to mix in with the sugar. Muddle until the mint leaves have completely “melted” into the sugar mixture. I have an actual muddle tool or sometimes I use the mortar and pestle to do this. If you are not using any sugar, add the mint in the blender with the watermelon, blending until the mint leaves have been broken down into small pieces.
With sugar option, add the mint and sugar mixture between the two glasses. Add the watermelon juice on top and mix to combine. Add the sparkling water and fill to the top of the glass. Add a straw and sip slowly. For the sugar-free option. Add the watermelon mint juice to the glass. Top is off with the sparking watermelon water. Add a straw and sip slowly. This recipe makes two drinks, and should be enjoyed sipping slowly. If you can try to limit to just one please do as this is sweet naturally all by itself and should be enjoyed as a treat!
There you go, two recipes using summer season produce that is available right now. I hope you will try them out and let me know what you think about them and if you make any additions of your own. Happy summer season to you all!
Happy Feeding You Friday, loves!!! How have you all been feeling now that we are officially in the summer months for those of us that are in the US? With the start of summer officially in full swing it got me to thinking about the changing seasons and the importance of eating what is in season. So today I want to talk about the importance of eating foods based on the season.
Seasonal food eating is simply focused on eating foods that are available in your area that are harvested during certain times of the year and eating foods based on local area availability. This is a way that we use to eat because we grew our own food or had local farmers that we bought our food from and ate food based on what was available from the harvest of the season.
I believe that this is the way that mother nature intended us to eat and source our food. When you look at the types of produce that is available during the various seasons they are food items that are complimentary to the current season that help provide not only nourishment but healing and relief from the current season. when you look at. Take the summer season that we are currently in, summer. The summer season usually means hotter temperatures with produce available during this time of year providing a relief from the hot temps through cooling and hydrating foods like melons or berries. It helps us to assimilate into the season more easily through the foods that we consume.
Another really important reason why there has been a push towards sourcing our food locally is how it reduced our carbon foot printing. When we buy locally the amount of energy and fuel used is far less than buying food that had to travel thousands of miles away. Sure, there is nothing wrong with every know and then consuming something that has to travel a distance, but the focus should be on what is sustainable long term, and that means buying local or within a certain mile radius.
To help guide you through the produce of the summer season I have a guide that will help you get a better idea of the types of foods that are in greater abundance. For a full list of summer seasonal foods click the link to download my free resource guide below. Stay tuned to next week with a new Feeding You Friday post with a recipe using some summer ingredients, so if you are not subscribed to receive the most recent content then be sure to do so here. Stay cool and be sure to hydrate in this heat.