Wendy

Answering All Your Nutrition Questions w/ Hadis Ghoghaie

December 4, 2019 by Wendy Leave a Comment

Today we bring you another Q&A episode with our BFF Hadis Ghoghaie. Our last Q&A episode was one of our most downloaded episodes ever, so we couldn’t wait to get back in the studio to answer more of your questions.

Hadis is a Registered Dietitian Nutritionist & nutrition therapist specializing in eating disorders. She studied Applied Behavior Analysis in undergrad, therefore understanding the power of behavior modification and positive reinforcement. Hadis also takes a holistic approach when treating her patients. She believes in looking at all factors that influence the body’s health. Integration of physical, spiritual and mental wellbeing is crucial to optimizing health and not just minimizing symptoms.

In this episode, we’ll talk about:

How to get relief from PMS & menstrual cramps
Supplements and foods that help with acid reflux
Our thoughts on the AIP diet (for autoimmune conditions) and the anti-inflammatory diets
Are we “anti meat intake?” We settle this once and for all
Which veggies produce the most gas

Resources:

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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!

Seared Soy Glazed Mushrooms w/ Mashed Potatoes

November 29, 2019 by Wendy Leave a Comment

Recently, we asked you all what recipes you wanted to see more of. There were quite a few mushroom replies, which was surprising (not really sure why). I’m here for the challenge because mushrooms are such an easy food to prepare, and they don’t need much to make them delicious. I decided to whip up this umami rich Seared Soy Glazed Mushrooms recipe with these Creamy Roasted Garlic Mashed Potatoes!

This dish is incredibly savory, and the mushrooms pair perfectly with the Creamy Roasted Garlic Mashed Potatoes. By the way, mashed potatoes (really any type of potato dish) are one of my favorite foods. I grew up enjoying mashed potatoes with fried eggs and pickled onions (totally a Dominican thing), and now that I think about it, this dish would work really well with a fried egg added to it! This recipe is great for the holidays too, if you’re looking for ideas for your next gathering. Let’s get started!

In a small bowl, mix the oil, soy sauce, and spices. Add the mushrooms to another small bowl, and drizzle the marinade over the mushrooms, massaging it into the mushrooms. Let sit for an hour+. Once ready, heat an oiled non-stick pan, and add the mushrooms. Cook for 2-3 minutes on each side over high heat, until both sides are a deep golden brown. Enjoy with the mashed potatoes or your favorite side!

But if you’re going the mashed potato route…Chop the potatoes into large chunks (leave skins on) and boil in a small pot with salted water for 25 minutes, or until tender. While that’s happening, roast your garlic** see below. Once the potatoes are cooked, drain out most of the water from the pot, leaving behind 2 tablespoons of the boiling water in the pot. Add the roasted garlic, cheese, milk, and salt. Mash together with a masher or pestle until smooth and creamy. Top with butter, fresh thyme, and black pepper. Enjoy!

Seared Soy Glazed Maitake Mushrooms w/ Mashed Potatoes

Servings: 2

Ingredients

For the mushrooms

1/2 lb maitake or oyster mushrooms
2 tablespoons olive oil
1 tablespoon soy sauce
1/4 teaspoon ground paprika
1/4 teaspoon garlic powder

For the potatoes

2 large or 4 small Yukon gold potatoes
1/2 head roasted garlic
2 ounces havarti cheese, shredded
1/4 cup milk
1/2 teaspoon salt
Butter fresh thyme and black pepper, to taste

Instructions

For the mushrooms

In a small bowl, mix the oil, soy sauce, and spices. Add the mushrooms to another small bowl, and drizzle the marinade over the mushrooms, massaging it into the mushrooms. Let sit for an hour+.
Once ready, heat an oiled non-stick pan, and add the mushrooms. Cook for 2-3 minutes on each side over high heat, until both sides are a deep golden brown.

For the mashed potatoes

Chop the potatoes into large chunks (leave skins on) and boil in a small pot with salted water for 25 minutes, or until tender
While that's happening, roast your garlic** see below
Once the potatoes are cooked, drain out most of the water from the pot, leaving behind 2 tablespoons of the boiling water in the pot. Add the roasted garlic, cheese, milk, and salt. Mash together with a masher or pestle until smooth and creamy. Top with butter, fresh thyme, and black pepper. Enjoy as a side to your next meal!

Recipe Notes

To roast the garlic, preheat the oven to 400F. Chop about 1/4″ from the top of the garlic head, exposing the cloves. Add this to a sheet of aluminum paper and drizzle 1 teaspoon of olive oil over the exposed head. Cover with the aluminum and bake for 25-30 minutes, or until the garlic is tender. Allow to cool, & remove the garlic cloves from their skins

How to Overcome Overeating and Bingeing with Eve Lahijani

November 27, 2019 by Wendy Leave a Comment

Today we’re talking with Eve Lahijani, Registered Dietitian Nutritionist and Nutrition Therapist. Eve has a Tedx talk entitled “Trust Your Hunger and Make Peace With Food” about her own story overcoming her own food obsession and body image issues. By getting off diets, learning how to listen to her body and ultimately listening to herself, Eve finally has the relationship with food and her life beyond anything she ever dreamed possible. As a class instructor at UCLA and corporate speaker, Eve teaches students and companies how to use these same tools to cultivate positive body image, supportive eating behavior and meaningful lives. Eve also loves working with individuals in her private practice, where she helps people cultivate peace and ease with food in any situation, no matter what is happening in their lives.

In this episode, we’ll talk about:

Eve’s journey to becoming a dietitian and the evolution of her relationship with food over the years
How going to the bathroom and eating are related
Why learning how to eat was the hardest but most valuable lesson Eve has learned
How to reconnect to one’s body
Dealing with overeating and bingeing in a healthy way
3 things you can do to start making peace with food today
And much more!!

Resources:

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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!

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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.

Connect with us online:

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Twitter @foodheavenshow
Facebook @foodheavenmadeeasy
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2019 Thanksgiving Sides Roundup

November 25, 2019 by Wendy Leave a Comment

Happy holidays ya’ll! We’re back at it with another yearly recipe roundup for Thanksgiving sides. We are highlighting some of favorite recipes from this year that will leave your loved ones drooling. In case you missed the roundups from previous years, here is the one from 2018, and the one from 2017! What are you planning on making? Sending you lots of love and warmth. We’re SO grateful for you, and look forward to celebrating lots of exciting things to come! xo

1. Crispy Roasted Brussel Sprouts w/ Lemon Zest

2. Creamy Roasted Garlic Mashed Potatoes

3. Sheet Pan Spicy Green Beans & Tofu

4. Easy Vegetarian Stuffed Peppers

https://www.instagram.com/p/B2ErA1QnFkU/

5. Baked Skillet White Bean Eggplant Casserole

6. Spiced Zucchini Ginger Holiday Bread

7. Roasted Cranberry Kale Salad

8.Creamy Yuca Mash

9. Tomato & Ricotta Cauliflower Steaks

https://www.instagram.com/p/BvmLF0KHTJu/

10. Savory Roasted Broccoli

https://www.instagram.com/p/Bub2Qu5nz11/

Crispy Roasted Brussel Sprouts w/ Lemon Zest

November 25, 2019 by Wendy Leave a Comment

This weekend I hosted a Friendsgiving/birthday party for my best friend and cooked my a$$ off. I started food prepping the night before so I wouldn’t get completely overwhelmed the day of. One of the simplest items on the menu were these Crispy Roasted Brussel Sprouts w/ Lemon Zest. Everyone was going crazy over them, and when I posted the BTS on IG stories, ya’ll asked for the recipe, so here it is!

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.

You can eat them for breakfast with an egg or enjoy as a side to your favorite meal. If you happen to buy the long Brussel sprout stalks at the market, you’ll notice they may have leaves at the head of the stalk. Those are edible (and delicious) and you can prepare them just like you would kale or collards!

Here’s how you make these Crispy Roasted Brussel Sprouts w/ Lemon Zest in 3 easy steps! Preheat the oven to 425F. Add the brussel sprouts to a bowl, and add the oil, soy sauce and maple syrup onto the brussel sprouts. Massage together, and add to a parchment paper lined baking sheet. Roast for 25 minutes, flipping midway. Add lemon zest, grated parmesan, and cracked black pepper, to taste. Enjoy!

Want some other plant-friendly Thanksgiving sides ideas? Check out our 2019 Thanksgiving Sides roundup!

Crispy Roasted Brussel Sprouts w/ Lemon Zest

Servings: 4

Ingredients

4 cups brussel sprouts halved
1/4 cup vegetable oil
1 1/2 tablespoons soy sauce
1 tablespoon maple syrup
For topping: Lemon zest, grated parmesan, and cracked black pepper, to taste

Instructions

Preheat the oven to 425F
Add the brussel sprouts to a bowl, and add the oil, soy sauce and maple syrup onto the brussel sprouts. Massage together, and add to a parchment paper lined baking sheet.
Roast for 25 minutes, flipping midway.
Add lemon zest, grated parmesan, and cracked black pepper, to taste. Enjoy!

Spiced Ginger Zucchini Bread

November 22, 2019 by Wendy Leave a Comment

This post is sponsored by Thrive Algae Oil. Thank you for supporting the growth of Food Heaven!!

Anybody else in the holiday spirit? Once November hits, I start thinking 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.

Zucchini is a type of summer squash that can typically be found all year long. Its peak months are from June to late August, but they’re available during the cooler months as well. It is an excellent source of vitamin C, vitamin B12, and manganese. Zucchini also provides vitamin A, potassium, phosphorous, and folate. We love freezing zucchini and adding it to smoothies, and also like to throw it into stews and salads. I love that this vegetable is so flexible, and can be enjoyed in sweets like this one!

Alright, so let’s get started! Preheat the oven to 350F. In a bowl, sift your dry ingredients well- the flour, sugar, baking powder and soda, salt, cinnamon, and nutmeg. In another bowl, beat the rest of the ingredients- the eggs, oil, grated zucchini, walnuts, vanilla extract, and grated ginger. Add the wet ingredients into the dry, and mix together until combined. Avoid over-mixing. An electric hand mixer will help to make this easier!

Once done, pour into an oiled loaf pan (we used a 8×4″ pan, anything close to those dimensions work!) Bake for 50 minutes, or until a toothpick comes out clean from the center. Allow to cool for 20 minutes, slice and enjoy! Store in the fridge for up to 5 days or freeze the leftovers! Thaw and reheat when ready to enjoy!

As always, let us know if you give this recipe a try! Have a happy and joyful holidays <3

First photo by Evangelina Silina

Holiday Spiced Zucchini Walnut Bread

Servings: 8

Ingredients

1 cup all purpose flour
3/4 cup granulated sugar
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1/2 tablespoon ground cinnamon
pinch nutmeg
2 eggs
1/2 cup vegetable oil
1 cup grated zucchini
1/2 cup crushed walnuts
1 teaspoon vanilla extract
1" knob grated ginger

Instructions

Preheat the oven to 350F
In a bowl, sift your dry ingredients well- the flour, sugar, baking powder and soda, salt, cinnamon, and nutmeg.
In another bowl, beat the rest of the ingredients- the eggs, oil, grated zucchini, walnuts, vanilla extract, and grated ginger.
Add the wet ingredients into the dry, and mix together until combined. Avoid over-mixing. An electric hand mixer will help to make this easier!
Once done, pour into an oiled loaf pan (we used a 8x4" pan, anything close to those dimensions work!)
Bake for 50 minutes, or until a toothpick comes out clean from the center.
Allow to cool for 20 minutes, slice and enjoy!
Store in the fridge for up to 5 days or freeze the leftovers! Thaw and reheat when ready to enjoy