Wendy

7 Ways to Deal with Triggering Foods That Can Help You Enjoy Them Again

December 15, 2021 by Wendy Leave a Comment

Trigger Foods can cause a daily stressor that NOBODY asked for, but cutting them out of your life completely may not be the answer but rather, the problem. In today’s solo mini-sode (Wendy is on VACAY) I’ll be discussing 7 ways to deal with triggering foods that can help you enjoy them again.

In This Episode We’ll Cover:

How restricting trigger foods can ultimately lead to overeating and binging
Food Habituation
Pleasant Satisfaction vs. HANGER
Being present during eating
Affirmations

Resources:

Trigger Foods SELF article
Evelyn Tribole On FH Pod
Intuitive Eating Book

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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.

Prune Berry Crumble

December 13, 2021 by Wendy Leave a Comment

*This recipe was sponsored by California Prunes, but all opinions are our own.

Growing up, prunes were synonymous with constipation. We ate them when we were backed up…and that was pretty much it. I can still remember that dark purple, thick juice in the back corner of my grandmother’s fridge. (Just me? LOL)

But the truth is, prunes are more than just a remedy for constipation. They are actually one of my favorite dried fruits. I loveee having them paired with nuts as an afternoon snack or incorporated into different sweet and savory recipes. Fun fact: in comparison to other dried fruits, prunes are lower in sugar. Because of this, they are digested and absorbed more slowly which helps with sustaining energy. They are also known to support bone health (here are some studies), and are packed with potassium, Vitamin K and magnesium. Prunes are rich in fiber and, as you already know, good for the gut. It is recommended to eat just 4-5 prunes a day to reap their full benefits.

Aside from the nutritional benefits, prunes also taste awesome. The sweet, rich flavors in California Prunes blend seamlessly with dark chocolate, warm spices, caramel and coffee and pair well with salty items like prosciutto, miso and feta or earthy flavors, like walnuts & winter squash.

Prunes are also my baking secret weapon, because they add a unique richness and creamy sweetness like no other. Speaking of baking, let’s get into today’s recipe, my Prune Berry Crumble. This crumble is moist and sweet, and is delicious paired with vanilla ice cream. Here’s how to make it!

P.S. You can check out more prune flavor pairings here. AND find lots of tasty prune recipes for inspo here .

Prune Berry Crumble

Servings: 6

Ingredients

For The Filling

2 cups blueberries
1 cup of prunes pitted & halved
2 small plums pitted & sliced
2 tablespoon flour
1 tablespoon brown sugar
1 tablespoon of fresh orange juice
½ teaspoon of orange zest
½ teaspoon of cinnamon
½ teaspoon of vanilla extract
⅛ teaspoon of salt
Pinch of nutmeg

For The Crumble

¾ cup of all-purpose flour
¼ cup of rolled or quick oats
½ cup 1 stick of butter, chilled and cut into small cubes
2 tablespoons of brown sugar
¼ teaspoon of salt

To Serve

Ice cream optional
Whipped cream optional
Dusted icing sugar optional
Slivered almonds optional
Yogurt optional
Mascarpone optional

Instructions

Preheat oven to 350°F.
To prepare the filling, toss blueberries & prunes with flour, brown sugar, orange juice, orange zest, cinnamon, vanilla extract, salt, and nutmeg in a large bowl until everything is evenly coated. Set aside.
To prepare the crumble, put the flour, oats, chilled butter, brown sugar, and salt in a medium bowl. Squish the ingredients together with your fingertips until combined and the mixture forms into clumps/chunky, crumbly bits. Do not overwork. Set aside.
Prepare the individual ramekins by dividing the fruit mixture evenly between the ramekins. Then top the fruit mixture with about 2-3 tablespoons of the crumble mixture.
Place the ramekins on a baking tray and bake for about 30-35 minutes or until the crumble has turned golden brown and the fruits are bubbling.
Leave to cool for 10m before serving. Serve warm and top with additional optional toppings.

A Public Letter to Instagram w/ Fit Men Cook

December 8, 2021 by Wendy Leave a Comment

Is it just us or has instagram been a hot mess lately with these algorithm changes? It’s exhausting. We have been trying to play the game while still staying on brand- and with Instas incessant need to change it up every week, our engagement is ALL OVER THE PLACE. Today on the pod we chat with our boy Kevin Curry to get to the bottom of what’s going on. He’s a fellow foodie with a passion for spreading the idea that food should never be boring to be healthy. With over 2 million followers on Insta, what better person to air our grievances out with than the king of social media himself. Listen as we express our frustrations together and brainstorm our next moves.

In This Episode We’ll Cover:

How instagram’s constant need to change its platform and algorithm negatively impacts its creators
Advice for creators who are feeling burned out
How Instagram incentivizes paying for ads for growth and makes it near to impossible to do it organically
Methods to keep your inspiration for connection and creation alive
How BIPOC people are being affected more by these issues
What the future of social media and content creation looks like

Resources

Walmart South Park: Walmart Opens in South Park
Kevin’s Instagram
Kevin’s YouTube Channel
Kevin’s Facebook
Kevin’s App

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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.

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Working In the Office Is a Scam with Dr. Devon Price

December 1, 2021 by Wendy Leave a Comment

Today we’re talking with one of our favorite people on IG, Devon Price about these companies scamming us into going back to the office to work. Did you know that there has been a significant increase in productivity since the pandemic started? It’s probably because many workers have had the opportunity to work from home and maintain a healthy work-life-home-life relationship. With that being said, isn’t it weird that many managers are asking folks to come back to the office? Why?

Today we go on a deep dive with author & social psychologist Dr. Devon Price about all things work place. Listen as we talk about research and STATISTICS on productivity, creating boundaries, tools to be an advocate for ourselves at work and MORE!

In This Episode We’ll Cover:

How Devon feels about internet stardom
Devon’s newest book, Laziness Does Not Exist
Productivity during the pandemic
The MANY benefits of working from home & MORE!

Resources:

Devon’s Instagram
Devon’s Twitter
Devon’s Medium

3 Ways You Can Support This Podcast:

Rate
Review
Support our sponsors using our unique ‘HOOKUP’ codes below

HOOKUP CODES:

Visit MadeInCookware.com/foodheaven and use promo code foodheaven for 15% off your first order

Visit HelloFresh.com/foodheaven14 and use code foodheaven14 for up to 14 free meals and 3 gifts

See how you can invest today at HartEFT.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:

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

Thanksgiving Round Up 2021

November 24, 2021 by Wendy Leave a Comment

It’s FINALLY the holiday season! We’re here with another yearly recipe round-up for ya’ll. We’re sharing some of our favorite side dishes that will WOW your guests (and YOU, let’s be honest) this Thanksgiving. In case you missed it, here are our round-ups from previous years 2018, 2019. What are you planning on making this year?

Sending you so much love, warmth, safety and health this year. We are INCREDIBLY grateful for your community, kindness and listenership. We’re so excited to continue sharing and creating together. Here’s to YOU! *CHEERS*

Dominican Inspired Potato Salad

Potato salad is one of those comfort dishes I grew up eating and when my grandma would ask what I wanted her to make for me, this was always my first choice. This is prime potato salad season so here’s my super simple Dominican inspired potato salad recipe.

Brussel Sprouts with Lemon Zest

Brussel sprouts are a cruciferous vegetable, best enjoyed during the fall and winter months. They’re in the same family as cabbage, which may explain why they look like mini-cabbages. Brussels are also loaded with nutrition. They contain potassium, vitamin K, vitamin C, folate, and manganese. They’re also an excellent source of fiber. I promise that your guests will love this simple recipe.

Crunchy Cauliflower Bites

Bring these these crunchy cauliflower bites to your next gathering, and I promise they will be gone within 5 minutes They’re incredibly easy to whip up, and pair perfectly with this plant based cheese sauce made with @fieldroast Chao Creamy Original Cheese Slices.

Black Eyed Pea Hummus

The spices in this hummus are going to give you life! We’ve talked about berbere before, but how many of you have used it? Berbere is a bright red, chili-based spice. It is most often used in Ethiopian cuisine. Berbere typically includes red chilies similar to serranos, toasted ginger, cardamom, garlic, fenugreek and cinnamon. You can order the spice online, or if you happen to be in the DMV area, you can get it at a local Ethiopian market. We know it’s kinda hard to find, so you have the option of replacing it with ground paprika or chili powder!

Herb Roasted Baby Potatoes with Feta & Furikake

For those of you not familiar with furikake, it’s a Japanese seasoning made with seaweed, sesame seeds, and salt. It pairs perfectly with rice, but I add it to literally anything savory. They now have it in Trader Joes, and you can also get on Amazon. This dish can be enjoyed for breakfast, lunch or dinner, but I will definitely be serving this to my Thanksgiving guests this year!

Wendy’s Mac & Cheese

I’m really picky with my mac, and although I’ve tried countless good recipes, I thought, the time has come to curate the perfect recipe. My taste testers, who are hard to please, wholeheartedly approved this recipe.

Creamy Roasted Garlic Mashed Potatoes

I’m dedicating this Creamy Roasted Garlic Mashed Potato recipe to you! It serves 2, and is incredibly delicious (havarti cheese is my secret weapon). For those of you who are thinking, damn that looks good, how can I make it for my big family gathering? I got you! It’s super easy to size up, and you can simply double or quadruple the ingredients.

Sheet Pan Spicy Green Beans & Tofu

This recipe is delicious and loaded with nutrition. Green beans are a great source of vitamins C & K, and are a good source of fiber. Plus the addition of tofu adds some plant-based protein for a satiating meal. We recommend serving this along side your Thanksgiving mains for a delicious & spicy kick.

Creamy Yuca Mash

For those of you who don’t know, yuca is a staple in many African and Caribbean dishes. It’s made mashed, fried, in soups, and also stews. Growing up in a Dominican household, we would make yuca all the time…in fritters, soups, mashed, or boiled. It’s one of my all time fave root vegetables. This yuca mash is a perfect replacement for the traditional mashed potatoes this Thanksgiving.

Roaster Cranberry Kale Salad

With the winter in full swing, a comforting seasonal salad is a must. That’s why we’re bringing you this Roasted Cranberry Kale Salad. Packed with feel-good ingredients, super satiating, and flavorful af.

Garlicky Tuscan Kale with Savory Chickpeas

I eat this when I want something more than a snack but I’m not quite ready for a full meal. Super savory and quick to prep, and can be added as a side to main dishes too!

Butternut Squash Mac and Cheese

My family does the holidays potluck style, and for some reason (maybe has something to do with the fact that I’m a dietitian), they always expect me to bring the vegetables. This “mac and cheese” was my latest holiday addition, and it was an absolute winner.

Spiced Ginger Zucchini Bread

Once November hits, I start thinking about comfort foods, seasonal produce, thick woven sweaters, and…Spiced Zucchini Ginger Holiday Bread! At my farmers market, they always sell zucchini bread when the weather starts to cool down, and it tastes SO good. I figured I’d give it a shot myself, and this one right here is a winner.

Red Pepper Pasta

November 23, 2021 by Wendy Leave a Comment

Comfort meets vegan in this creamy red pepper pasta you’ll want to make over and over again. Put on your warm socks, grab your favorite book (currently obsessed with “Close to Okay” by Leesa Cross-Smith) and grab a glass of red wine to go with this meal.

This Creamy Red Pepper Pasta gets its richness from @planetoat’s Unsweetened Original Oatmilk. We love using it in recipes because it tastes great and also gives dishes an extra layer of creaminess. Added bonus: their plant-based milks are an excellent source of vitamins A & D. We topped it with citrusy white beans for added protein.

Trust me when I say you will LOVE this one. Here’s what you gotta do:

Ingredients

8 oz. pasta of choice cooked al dente
2 bell peppers
1/2 cup cashews optional to leave out if you’re allergic
1/2 cup Planet Oat Unsweetened Original Oatmilk
1/4 cup tbsp tomato sauce or marinara sauce of choice
2 tbsp lemon juice juice of 1 lemon
1 tsp red chili flakes
1/4 tsp salt + more to taste if needed
1/2 tbsp olive oil
2 small zucchinis
1 14 oz. can of cannellini beans tossed with 1 tbsp lemon juice, 1/4 tsp oregano, and salt and pepper to taste

Instructions

Preheat the oven to 425 F.
Cook pasta of choice al dente. Reserve 1/2 cup of pasta water and set aside.
Cut bell peppers in half and place on a baking sheet. Drizzle or brush with olive oil. Roast for 20 minutes.
Peel the skin off the bell peppers and add the bell peppers to a blender. Blend with Planet Oat Unsweetened Original Oatmilk, tomato sauce, lemon juice, red chili flakes, salt, and optional cashews.
Sauté 2 small zucchinis in a little olive oil for about 5 minutes or until they brown. Add the pasta cooked al dente, followed by the sauce. If you feel like the pasta needs to be saucier, make sure to add the reserved pasta water a little bit at a time.
Mix the cannellini beans with lemon juice, oregano, salt, and pepper. Microwave for about 20 seconds before tossing them into the pasta.