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Food Heaven Made Easy

Black Registered Dietitian Nutritionists | Intuitive Eating Dietitians

    • Wendy

    10 Foods You Can Freeze Now and Use Later

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    Coronavirus has complicated food shopping, and you may find that items are sold out, foods are overpriced, or that you have to spend a ridiculous amount of time on checkout lines. There are also the aggressive shoppers that want to race you for the last carton of eggs (if this sounds really specific, it’s because it legit happened to me yesterday). Usually we make a supermarket run every week to grab essentials, but needless to say, we’ve been trying to limit those runs because the experience has become so unpleasant. Also, social distancing is a real thing.

    Freezing is an excellent way to preserve foods, and can be especially useful during these chaotic food shopping times.

    In this episode, we’ll talk about:

    • Our tried and true top foods for freezing that you may not have thought to freeze
    • How to package these foods properly
    • Creative ways to use these foods when ready to cook
    • Plus we’ll be talking about how we’re holding up with everything that’s been going on
    • & MORE!

    Resources:

    SHOUT OUT TO OUR PODCAST SPONSORS

    Beauty Counter’s mission is to get safer products into the hands of everyone. For a limited time, new customers get 10% off your first purchase of $100 or more when you use the promo code FOODHEAVEN at beautycounter.com

    GoMacro’s plant-based protein bars are made from simple ingredients and formulated to fuel your body and mind. Get 30% off + free shipping by using promo code “foodheaven” at gomacro.com

    Can you do us a huge favor?

    If you enjoyed this episode, please do us a huge favor and leave us a review on iTunes ….right now. The more reviews we get, the higher we are ranked in iTunes, which means we reach more people!

    Become a podcast sponsor:

    Our podcast reaches thousands of engaged listeners each week. If you are a brand interested in becoming a sponsor, contact us to learn more about our affordable rates.

    Connect with us online:

    Our podcast is released every week. In each episode, we cover tips and tricks for making lifelong sustainable healthy living changes to upgrade your diet and health. We also interview leading experts in the field of health and nutrition. We hope you enjoyed this episode, and we’ll catch you next time!

     

    Marinated Anchovy White Beans

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    How ya’ll been holding up? These past few weeks have been just…wow. Coronavirus has been the center of all the conversations I’m having or eavesdropping on. I’ve been doing pretty okay. Just taking it one day at a time, and using the extra time to rest, work on home projects, and catch up on all the things I’ve been procrastinating on…like cleaning out my cabinets.

    I cleared out my fridge and cabinets because now is not the time to have food going to waste. Pushed to the back, I found an insane amount of canned beans and a few tins of anchovies, and thought, wait this is actually the perfect combo. Enter this Marinated Anchovy White Bean dish. Absolutely delicious and satisfying. For those of you sleeping on anchovies, it’s time to wake up. They add a punch of saltiness to dishes, and are also a great way to boost your omega-3 and protein intake. 

    I paired this dish with this kinda easy to do homemade no-knead focaccia recipe. I made it because 1. I have the time 2. The only bread left in the supermarket is…no bread. Made a batch of this focaccia and froze it to use for the month. Alright, now let’s get into this pretty simple recipe!

    Rinse the canned beans and add to a bowl. Pour the oil in the anchovy tin into the bowl, and then chop the anchovy into smaller pieces and add to the bowl as well. Mix the garlic and kale into the bowl, then drizzle the olive oil and vinegar. Mix again. Top with parmesan, salt, pepper, and oregano. Salt very lightly because the anchovies are salty af. Enjoy with bread, pita, salads, or eggs!

    5 from 2 votes
    Print
    Marinated Anchovy White Beans
    Servings: 4
    Ingredients
    • 1 15.5 oz can white beans (can also used 1 1/2 cups cooked beans)
    • 1 tin anchovies packed in oil
    • 1/2 cup kale, finely chopped
    • 1 clove garlic, minced
    • 1/4 cup extra virgin olive oil
    • 1 tablespoon balsamic vinegar (can use juice of 1/2 lemon as an alternative)
    • 1 tablespoon parmesan
    • Salt, oregano, and red pepper flakes, to taste
    Instructions

    1. Rinse the canned beans and add to a bowl. Pour the oil in the anchovy tin into the bowl, and then chop the anchovies into smaller pieces and add to the bowl as well.

    2. Mix the garlic and kale into the bowl, then drizzle the olive oil and vinegar. Mix again.

    3. Top with parmesan, salt, pepper, and oregano. Enjoy with bread, pita, salads, or eggs!

    Recipe Notes

    Salt very lightly to taste because the anchovies are salty af

    14 Non-Perishables From Costco for Tons of Delicious Meals and Snacks

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    If you’re wondering what to buy at Costco right now, I’ve got you covered. Because from the looks of things, most of us are going to have to stay put for the next couple of weeks, practicing social distancing in order to help flatten the curve of new infections of the new coronavirus. That means fewer trips outside—including trips to the grocery store. One of the best ways to stay prepared during these turbulent times is by having nonperishable food on hand that you can turn into delicious meals at a moment’s notice.

    Truth be told, even when we aren’t practicing social distancing due to an international public health crisis, shopping for staples at Costco is the highlight of my month.

    In fact, I buy all of my staples in bulk on a monthly basis. Typically I go to the local farmers market and a local grocery store every weekend to get whatever I need for my weekly meal prep. Of course, the farmers market isn’t feasible right now, but you’ll see below that you can get just about everything you need for a balanced, nutritious, delicious meal just from the bulk stuff at Costco.

    So here’s what to buy at Costco right now, including 14 of my favorite nonperishable staples that aren’t canned beans or tomatoes.

    Remember that if you have a fever or cough and suspect you might have the new coronavirus, you should not leave your house to buy groceries (or for any reason that isn’t absolutely necessary). You should call your doctor and follow the steps described here. If you are well enough to shop, practice good social distancing while you’re at the store.

    Head on over to SELF to read 14 Non-Perishables From Costco for Tons of Delicious Meals and Snacks

    How To Take Care Of Yourself In Times Of Chaos

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    These past few weeks have been quite the ride, amirite? Many of us went from having a solid routine to now being at home with our lives in disarray. We recorded a special episode for you  that covers how to stay nourished in times of chaos. How have you all been taking care of yourselves these past few weeks?

    In this episode, we’ll talk about:

    • The importance of creating a routine if you’re spending your days indoors
    • How to be efficient & creative with your cooking during these times
    • Our favorite ways to stay connected while practicing social distancing
    • Why this may be a great time to finally do those projects you’ve been putting off
    • & MORE!

    Resources:

    SHOUT OUT TO OUR PODCAST SPONSORS

    Beauty Counter’s mission is to get safer products into the hands of everyone. For a limited time, new customers get 10% off your first purchase of $100 or more when you use the promo code FOODHEAVEN at beautycounter.com

    Looking for an easy way to take quality CBD? Premium CBD by Feals will keep your head clear and help you feel your best. Become a member today at feals.com/FOODHEAVEN and get 50% off your first order with free shipping.

    Can you do us a huge favor?

    If you enjoyed this episode, please do us a huge favor and leave us a review on iTunes ….right now. The more reviews we get, the higher we are ranked in iTunes, which means we reach more people!

    Become a podcast sponsor:

    Our podcast reaches thousands of engaged listeners each week. If you are a brand interested in becoming a sponsor, contact us to learn more about our affordable rates.

    Connect with us online:

    Our podcast is released every week. In each episode, we cover tips and tricks for making lifelong sustainable healthy living changes to upgrade your diet and health. We also interview leading experts in the field of health and nutrition. We hope you enjoyed this episode, and we’ll catch you next time!

     

    How to Figure out What Nutrition Info to Trust w/ Bonnie Taub-Dix

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    How do you figure out what nutrition information to trust? The rise of social media has opened the floodgates to health and nutrition recommendations that are oftentimes not credible. As a result, there’s mass confusion and fear about what to eat. On today’s episode, we’re talking with registered dietitian Bonnie Taub-Dix about strategies to remove fear from food, what to consider when determining if nutrition info is credible, PLUS what red flags to look out for when checking for credibility!

    In this episode, we’ll talk about:

    • Strategies to remove the element of fear from food
    • Why getting your nutrition advice from influencers with no formal training is problematic
    • Things to consider when figuring out who/what information is credible
    • Red flags that may indicate that the recommendations you’re getting are probably not by a credible source
    • & MORE!

    Resources:

    SHOUT OUT TO OUR PODCAST SPONSORS

    Beauty Counter’s mission is to get safer products into the hands of everyone. For a limited time, new customers get 10% off your first purchase of $100 or more when you use the promo code FOODHEAVEN at beautycounter.com

    Looking for an easy way to take quality CBD? Premium CBD by Feals will keep your head clear and help you feel your best. Become a member today at feals.com/FOODHEAVEN and get 50% off your first order.

    Hydrant creates flavored electrolyte packets that help you stay hydrated all day long. For 25% off your first order, go to DrinkHydrant.com and enter promo code FOODHEAVEN at checkout.

    Can you do us a huge favor?

    If you enjoyed this episode, please do us a huge favor and leave us a review on iTunes ….right now. The more reviews we get, the higher we are ranked in iTunes, which means we reach more people!

    Become a podcast sponsor:

    Our podcast reaches thousands of engaged listeners each week. If you are a brand interested in becoming a sponsor, contact us to learn more about our affordable rates.

    Connect with us online:

    Our podcast is released every week. In each episode, we cover tips and tricks for making lifelong sustainable healthy living changes to upgrade your diet and health. We also interview leading experts in the field of health and nutrition. We hope you enjoyed this episode, and we’ll catch you next time!

     

    Hydration Myths Busted (Plus the Actual Facts) w/ Whitley Atkins

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    How much water do you drink a day? How do you figure out how much is enough? We’re always being told 8 cups a day is the golden rule for hydration, but does that apply to everyone? Speaking from experience, I would be running to the bathroom every 2 seconds if I drank 8 cups a day. Today we’re digging a little deeper with Whitley Atkins, who conducts research in thermoregulation and hydration. Scroll down to see what we’re talking about! 

    In this episode, we’ll talk about:

    • Whitleys very simple (and scientific) strategy for determining your hydration needs
    • The signs and symptoms of poor hydration (there are more than you think)
    • The surprising truth about whether or not coffee is ACTUALLY a diuretic
    • Why the 64 ounces of water per day equation doesn’t work for everyone
    • Whether or not feeling thirsty means “it’s too late” when it comes to dehydration
    • If it’s EVER possible for thirst to be mistaken for hunger
    • Practical things you can start doing TODAY to get more hydration
    • & MORE!

    Resources:

    SHOUT OUT TO OUR PODCAST SPONSORS

    Beauty Counter’s mission is to get safer products into the hands of everyone. Through March 15, you can get FREE SHIPPING on your first purchase of $100 or more at BEAUTYCOUNTER.COM with promo code FOODHEAVEN

    Can you do us a huge favor?

    If you enjoyed this episode, please do us a huge favor and leave us a review on iTunes ….right now. The more reviews we get, the higher we are ranked in iTunes, which means we reach more people!

    Become a podcast sponsor:

    Our podcast reaches thousands of engaged listeners each week. If you are a brand interested in becoming a sponsor, contact us to learn more about our affordable rates.

    Connect with us online:

    Our podcast is released every week. In each episode, we cover tips and tricks for making lifelong sustainable healthy living changes to upgrade your diet and health. We also interview leading experts in the field of health and nutrition. We hope you enjoyed this episode, and we’ll catch you next time!

     

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