Wendy

How to Live More with Less w/ the Afro Minimalist

August 17, 2022 by Wendy Leave a Comment

Whenever you see a book or popular documentary on minimalism, there is usually a white face behind it. Minimalism has almost become synonymous with whiteness (literally and figuratively) in our culture. Today we talk with Christine Platt the @afrominimalist about how to reclaim minimalism in the Black community and ultimately live more with less. Christine’s most recent book, The Afrominimalist’s Guide To Living With Less, is a radical re-envisioning of minimalism that focuses on authenticity over aesthetics.

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In This Episode We’ll Cover:

How to get to the root of your overconsumption
Why minimalism should center authenticity over aesthetics
How to practice minimalism without making it a full-time job
Can you shop on Amazon and still be a minimalist?
How spending habits are a reflection of how we were raise & MORE

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Our podcast is released every Wednesday and each week we take a deep dive into topics like health at every size, food & culture, intuitive eating, mental health, and body acceptance. If you’re looking for a sustainable and inclusive path to wellness, come hang out with us to learn how to take care of yourself from the inside out.

Do Supplements Actually Do Anything?

August 10, 2022 by Wendy Leave a Comment

It seems like ads for supplements are everywhere these days. I’m sure you’ve been wondering if the supplements are helpful…or more of a hoax? Many of our clients come to us with a long list of supplements they are taking. Most aren’t even sure whether or not they are doing anything. Tune in to the podcast this week for our evidence-based thoughts!

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In This Episode We’ll Cover:

Do You Need a Supplement?
Who Should Take Supplements?
Which Supplements Are Right for You?
Our favorite resources for researching supplement efficacy and quality & MORE

Resources:

3 Ways You Can Support This Podcast:

Rate
Review
Support our sponsors using our unique ‘HOOKUP’ codes here!

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:

Instagram @foodheaven
Twitter @foodheavenshow
Facebook @foodheavenmadeeasy
Pinterest @foodheavenmadeeasy

One-Pot Arroz con Pollo

August 8, 2022 by Wendy Leave a Comment

Juicy cuts of chicken get cooked alongside rice, onion, tomatoes and broth in this irresistible one-pot dish that pulls inspiration from the Puerto Rican arroz con pollo. For added fiber, brown rice stands in for the white rice typically used.

One-Pot Arroz con Pollo

Total Time

1 hr 40 mins

Servings: 6

Ingredients

1 pound bone-in chicken drumsticks
1 pound bone-in small chicken thighs
1 teaspoon dried oregano
1 teaspoon garlic powder
1 teaspoon paprika
½ teaspoon ground pepper
1 teaspoon salt, divided
3 tablespoons extra-virgin olive oil
1 cup red bell pepper, chopped
1 cup white onion, chopped
¼ cup pitted green olives, sliced, plus more for garnish
3 large cloves garlic, finely chopped
4 cups chicken broth
2 cups long-grain brown rice, rinsed
½ cup fire roasted tomatoes, diced
2 bay leaves
½ cup frozen green peas, thawed

Instructions

Combine chicken drumsticks, chicken thighs, oregano, garlic powder, paprika, pepper and 1/4 teaspoon salt in a medium bowl; stir well to coat.
Heat oil in a large high-sided pan or Dutch oven over medium heat. Add the chicken; cook, turning once, until golden brown on each side, about 8 minutes total. Transfer to a plate, leaving the juices in the pan. Add bell pepper, onion, olives and garlic to the pan; cook, stirring occasionally, until tender and fragrant, 3 to 4 minutes. Add broth, stirring to scrape up the brown bits on the bottom of the pan. Stir in rice, tomatoes, bay leaves and the remaining 3/4 teaspoon salt. Place the chicken on top of the rice; bring the mixture to a light boil. Reduce heat to medium-low; cook, half covered, until the rice is tender, most of the liquid is absorbed and instant-read thermometer inserted in the thickest part of the chicken registers 165°F, about 60 minutes. Remove from heat. Add peas on top of the chicken and rice; cover and let stand until the liquid is absorbed, about 15 minutes. Discard the bay leaves.

You can find more details about this recipe at eatingwell.com: One-Pot Arroz con Pollo

Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach

August 8, 2022 by Wendy Leave a Comment

Mornings just got easier with these satisfying breakfast burritos made with eggs, spinach, serrano peppers and cheese. These burritos can last for months in the freezer and reheat within minutes in the microwave, so keep a stash on hand for when you need a quick, healthy breakfast.

Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach

Total Time

30 mins

Servings: 6

Ingredients

12 large eggs
¼ teaspoon salt
¼ teaspoon ground pepper
2 teaspoons extra-virgin olive oil
1 tablespoon seeded serrano pepper, finely chopped
½ teaspoon paprika
2 cups baby spinach
6 (8 inch) flour tortillas
½ cup Pepper Jack cheese, shredded

Instructions

Whisk eggs, salt and pepper in a large bowl.
Heat oil in a large nonstick pan over medium-low heat. Add serrano and paprika; cook, stirring frequently, until fragrant, 1 to 2 minutes. Add spinach; cook, stirring occasionally, until wilted, 1 to 2 minutes. Pour in the eggs and cook, stirring occasionally, until the eggs are mostly set, about 5 minutes,
To assemble burritos, place each tortilla on a sheet of foil. Add ½ cup scrambled eggs to the bottom half of the tortilla, then divide cheese evenly (about 1 tablespoon + 1 teaspoon per burrito). Roll snugly, tucking in the ends as you go. Wrap tightly in the foil and freeze for up to 3 months.
To reheat, unwrap a burrito and transfer to a microwave-safe plate. Cover with a paper towel and microwave on Medium (or 50% or Defrost) for 1 to 2 minutes. Microwave on High until heated through, about 2 minutes. (Alternatively, bake foil-wrapped burritos at 375°F until heated through, about 25 minutes.)

You can find more details about this recipe at eatingwell.com: Make-Ahead Freezer Breakfast Burritos with Eggs, Cheese & Spinach

Molletes (Cheesy Mexican Bean Sandwiches)

August 8, 2022 by Wendy Leave a Comment

These hearty open-face sandwiches are ready in no time and can be enjoyed for breakfast, lunch or dinner. They’re typically made with refried beans; here we use pureed black beans scented with cumin and oregano instead for a similar effect.

Molletes (Cheesy Mexican Bean Sandwiches)

Total Time

15 mins

Servings: 2

Ingredients

1 cup canned black beans, rinsed
3 tablespoons water
¼ teaspoon ground cumin
¼ teaspoon dried oregano
¼ teaspoon salt
1 cup tomato, chopped
½ jalapeño pepper, finely chopped
¼ cup red onion, finely chopped
1 tablespoon fresh cilantro, chopped
1 tablespoon lime juice
2 4-inch bread rolls, halved
Extra-virgin olive oil spray
1/2 cup shredded cheese, such as Oaxaca, mozzarella, pepper Jack or Cheddar

Instructions

Preheat broiler. Line a large rimmed baking sheet with parchment paper.
Combine beans, water, cumin, oregano and salt in a small food processor. Process until thick and smooth, about 1 minute. Set aside.
Stir together tomato, jalapeño, onion, cilantro and lime juice in a medium bowl.
Arrange rolls cut-side up on the prepared baking sheet; coat lightly with olive-oil spray. Broil until lightly golden and crispy, 1 to 2 minutes. Remove from oven. Divide the bean mixture among the 4 roll halves, spreading evenly; top with cheese. Broil until the cheese has melted, 30 to 45 seconds. Divide the pico de gallo evenly among the sandwiches.

You can find more details about this recipe at eatingwell.com: Molletes (Cheesy Mexican Bean Sandwiches)

Cheesy Black Bean Dip

August 8, 2022 by Wendy Leave a Comment

Impress your guests with this irresistibly cheesy dip that requires minimal effort in the kitchen. Serrano pepper adds a pleasant kick of heat, while sour cream makes things extra creamy. Serve with fresh veggies or tortilla chips for scooping.

Cheesy Black Bean Dip

Total Time

25 mins

Servings: 16

Ingredients

2, 15 ounce cans black beans, rinsed
1 cup onion, roughly chopped
2 serrano peppers, roughly chopped
½ cup sour cream
½ teaspoon ground cumin
½ teaspoon dried oregano
½ teaspoon salt
½ cup Pepper Jack cheese, shredded
2 tablespoons fresh cilantro, finely chopped

Instructions

Preheat oven to 400°F.
Combine beans, onion, serranos, sour cream, cumin, oregano and salt in a small food processor; process until creamy and smooth, 20 to 30 seconds. Transfer the mixture to a 8-inch-square ceramic baking dish and top with cheese. Bake until the cheese is bubbling and melted, about 20 minutes. Sprinkle with cilantro.

You can find more details about this recipe at eatingwell.com: Cheesy Black Bean Dip