Wendy

The Nutrition Entrepreneur w/ Keri Glassman

February 27, 2019 by Wendy Leave a Comment

In today’s episode, we pick the brain of Keri Glassman, a nationally recognized celebrity nutritionist, registered dietitian, healthy cooking expert and published author. In this episode, you’ll learn how Keri got into entrepreneurship and media as a dietitian, her most annoying wellness trends, overcoming moments when she totally screwed up (once on national TV) and Keri’s 8 Pillars of a Nutritious Life. (We promise it’s a goodie.)

Keri is the perfect person to talk to about this because, in addition to being a regular on Today Show, Good Morning America, andddd The Rachael Ray Show, she is the founder and CEO of Nutritious Life, a lifestyle and media company devoted to helping individuals discover and live their most nutritious lives. She’s also the founder and CEO of The Nutritious Life Studio, an internationally renowned online platform that provides forward-thinking education to individuals looking to establish successful careers in the health and wellness industry.

In this episode, we’ll talk about:

How Keri got into entrepreneurship and media as a dietitian
Why being an entrepreneur is not just “unicorns, shavasana and journaling”
Keri’s REALLY GOOD strategies of dealing with nerves, and why perfectionism is never the answer
How to overcome obstacles and blooper moments in life and work (including that time Keri almost fainted on national TV)
Keri’s morning routine + how she sets boundaries in her work (plus the importance of saying no)
and MORE

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Resources:

Keri’s Website
Facebook
Instagram
Twitter
Keri’s Best-Selling Books: The New You (& Improved!) Diet, and The O2 Diet.

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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!

Sheet Pan Spicy Green Beans & Tofu

February 22, 2019 by Wendy 9 Comments

This week we’re bringing you this simple Sheet Pan Spicy Green Beans & Tofu recipe, because who has time for laborious meals?

Sheet pan recipes are all the rage right now. And for good reason. We love them because you literally throw a whole bunch of stuff together on one big pan and you’re all set. The clean up is reduced to just your knives, cutting board, and pan. Who doesn’t want that? They’re also super convenient for when you’re balancing work, dinner, family, & life. Just pop that one pan in the oven and no need to worry about different cooking times, water boiling over while your vegetables are burning, and the timer incessantly going off in the background.

Green beans are also perfectly in season in September. You’ll for sure be able to pick up at your local farmers market this weekend!

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 pairing this dish with a serving of rice noodles or brown rice, for a complete and balanced meal!

We’ve spent enough time talking…now let’s get to cooking. Preheat the oven to 450F. Press the tofu to remove most of the water, and cut into 1” chunks. Add to a bowl with the rest of the ingredients for the tofu, and gently mix in with your hands so all tofu pieces are coated. Set aside. In a parchment paper lined baking dish, add the string beans, and drizzle the coconut oil and tamari over the beans. Then add the rest of the ingredients for the beans to the baking dish. Use your hands to massage the green beans with the rest of the ingredients. Add the marinated tofu to the baking dish with the green beans, and bake for 10 minutes. Flip and bake for another 7 minutes. Enjoy!

We love recipes like this that help cut down on prep and dish washing time, without sacrificing a hearty, nutritious meal. This Sheet Pan Spicy Green Beans & Tofu recipe goes great with whatever grains you have on hand. Do you love sheet pan recipes as much as we do? What are your favorites? Let us know what you think in the comments below!

5 from 4 votes

SHEET PAN SPICY GREEN BEANS + TOFU

Servings: 3

Ingredients

FOR THE TOFU

1/2 block firm tofu
1/2 tablespoon vegetable oil
1/2 tablespoon tamari/soy sauce
1 tablespoon nutritional yeast

FOR THE GREEN BEANS

1 pound green beans, rough ends chopped
2 tablespoons coconut oil
2 tablespoons tamari/soy sauce
1 teaspoon red pepper flakes
1/2 teaspoon black pepper
1/2 teaspoon curry powder
1/2 teaspoon cumin
2 tablespoons sesame seeds
2 tablespoons nutritional yeast

Instructions

Preheat the oven to 450F.
Press the tofu to remove most of the water, and cut into 1” chunks.
Add to a bowl with the rest of the ingredients for the tofu, and gently mix in with your hands so all tofu pieces are coated. Set aside.
In a parchment paper lined baking dish, add the string beans, and drizzle the coconut oil and tamari over the beans. Then add the rest of the ingredients for the beans to the baking dish. Use your hands to massage the green beans with the rest of the ingredients.
Add the marinated tofu to the baking dish with the green beans, and bake for 10 minutes. Flip and bake for another 7 minutes. Enjoy!

This recipe was inspired by Mississippi Vegan’s Fire Cracker Green Bean Recipe

Everything You Need To Know About SIBO w/ Danielle Capalino

February 20, 2019 by Wendy Leave a Comment

Did you know that there’s such thing as TOO MUCH bacteria in the small intestine?

Small intestinal bacterial overgrowth (SIBO) occurs when bacteria that normally grow in other parts of the gut start growing in the small intestine. For most people, this causes pain, diarrhea and other uncomfortable symptoms like:

pain in the stomach, especially after eating
bloating
cramps
constipation
indigestion
gas

These symptoms can be similar to those of Irritable Bowel Syndrome (IBS), but the treatment is different. On this week’s podcast, we’re talking with registered dietitian and gut microbiome expert, Danielle Capalino, to get the full scoop. You’ll learn all about maintaining proper gut health, what SIBO is, how to diagnose and treat SIBO, and much more.

In this episode, we’ll talk about:

What SIBO is, its side effects, and symptoms
The difference between SIBO and IBS
How to diagnose and treat SIBO
How to maintain a healthy gut

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Spicy Arrabbiata Sauce

February 19, 2019 by Wendy Leave a Comment

Ever wanted to make your own tomato sauce from scratch? Well, that’s what we’re doing today! We’re whipping up a spicy arrabbiata sauce and will be pairing it with pasta. The pasta pairs with the arrabbiata sauce so well and can be totally customized with your favorite toppings. And the recipe takes only takes 20 minutes to cook! You can catch up on our podcast while you’re cooking, or you can just relax on the couch because life is busy and you also deserve that R&R.

For those of you wondering, arrabbiata who? Arrabbiata is a traditional Italian sauce usually made from garlic, tomato, and dried red chilis. It’s so simple, but packs quite the punch.

Now to cooking…start by adding the peeled tomatoes and sauce from the can into a bowl and break them apart into chunks with your hands or with a masher. Set aside. In a medium pot, heat the 1/4 cup of olive oil, and add the garlic and onion. Sauté on low heat for 3-4 minutes. Add the red pepper flakes and tomato chunks into the pot. Stir and allow to cook for 20 minutes with the lid on, over low-medium heat, stirring occasionally.

Adjust for salt, as needed. Toss with pasta, and enjoy with your favorite toppings! Some of ours include olive oil, parmesan, white beans, burrata, fresh herbs, and/or pepper

Spicy Arrabbiata Sauce

Servings: 4

Ingredients

28 oz can of San Marzano peeled tomatoes
1/4 cup olive oil
4-6 garlic cloves, minced
1 medium onion, chopped
1 1/2 teaspoons red pepper flakes
Salt, to taste
Optional toppings: fresh basil, shaved parmesan, olive oil, white beans, burrata, pepper

Instructions

Add the peeled tomatoes and sauce from the can into a bowl and break them apart into chunks with your hands or with a masher. Set aside.
In a medium pot, heat the 1/4 cup of olive oil, and add the garlic and onion. Sauté on low heat for 3-4 minutes.
Add the red pepper flakes and tomato chunks into the pot.
Stir and allow to cook for 20 minutes with the lid on, over low-medium heat, stirring occasionally.
Adjust for salt, as needed.
Toss with pasta, and enjoy with your favorite toppings! Ours include olive oil, burrata, parmesan, fresh herbs, and/or pepper!

Reiki Healing, ASMR & Self Love w/ Yera Gomes

February 13, 2019 by Wendy Leave a Comment

Have you wondered what reiki actually is? We’ve always thought of it as someone waving their hands over another person who’s laying on a bed. Turns out, it’s much more than that.

This week, we’re talking with our girl Yera Gomes to get the full scoop on reiki. Yera is a modern-day healer dedicated to making and holding space for connection, self-awareness, and introspection. She believes by learning to nurture ourselves, our bodies and minds thrive, giving us the ability to best serve those around us. In this episode, we talk about the importance of nurturing our minds and body and how to move through stagnant energy with more ease, clarity and compassion.

In this episode, we’ll talk about:

What it means to be a healer
What happens during a reiki session
What experiences led Yera to become interested in reiki and healing work
Yera’s journey into body acceptance & where she is now with it
What people can do to align themselves spiritually and energetically
& more!

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Celebrate Almond Day & Valentine’s Day with These 5 Delicious Almond Pairings

February 11, 2019 by Wendy Leave a Comment

Disclosure: This post was made in partnership with California Almonds. Thank you for supporting the growth of Food Heaven!

Ah, Valentine’s Day. For most people, it’s a day to celebrate love. And, we get it, love is great. We need love. We love love. But, we also love that almond day is around the corner!

But, if we’re being totally honest, Valentine’s day to us = an opportunity to enjoy more treats. Because, can you ever get enough fresh strawberries topped with whipped cream and chopped almonds?

No, you cannot.

So let’s extend the joy from Valentine’s Day to celebrate Almond Day (February 16th) too! We partnered with our friends at California Almonds to bring you 5 perfect Valentine’s Day pairings.

1. Strawberries + Almonds + Whipped Cream

A couple of years ago Wendy and I went to a super fancy restaurant on top of a museum in Paris. We had one of the best meals of our lives that night. When the chef brought out the dessert menu, we were intrigued by how simple it was. One of their signature dishes was just strawberries topped with whipped cream. Strawberries? Whipped cream? Dessert? Really?

We took a chance and ordered it. And when I say we devoured that dish with a quickness, I’m not lying. What made it so special was the focus on simple, high quality ingredients. The strawberries were plump, juicy and sweet. The whipped cream was rich and blended to perfection. Every bite counted.

Ever since that trip, we’ve been enjoying fresh berries topped with unsweetened whipped cream (there are also dairy free options) as a nightcap. The only addition we made was adding chopped almonds. We love almonds because they are a perfect trifecta of taste, health and convenience.

For this recipe, all you do is fill a bowl with ½ a cup of your favorite berry. We used strawberries for this addition, but we often use blueberries as well. Top the berries with 2 tablespoons of unsweetened whipped cream and then sprinkle on some chopped (or sliced) almonds. We quickly chopped the almonds in a food processor, but you can buy them pre-chopped as well. Enjoy!

2. Dark chocolate covered almonds

These dark chocolate covered almonds are not only delicious, they also provide the perfect boost of energy. Dark chocolate is rich in polyphenols, flavanols, catechins, and other powerful antioxidants. Some studies have even shown that the flavanols in dark chocolate can improve circulation and may help with blood pressure control.

You can either buy this pairing premade (like we did here) or make it yourself. To make this recipe you’ll need 1 cup unsalted almonds and 100g of dark chocolate (70% cocoa or more). Break your chocolate bar into 3-4 smaller pieces and add the pieces into a small saucepan. Cook the chocolate over low heat for about 3 minutes, stirring frequently with a spoon until all the chocolate is melted. You can also melt the chocolate using the double boiler method. Simply fill the bottom pot with water and put the chocolate pieces into a bowl that fits securely over the pot (making sure the water does not touch the bowl). Cook over low heat, stirring until all the chocolate is melted. Then pour the melted chocolate into a bowl of almonds. Mix together well with a spoon, so that all the almonds are covered evenly with chocolate. Using a spatula, scoop the chocolate covered almonds, and shake off any extra chocolate. Place the almonds on a baking sheet or tray lined with parchment paper. Place in the refrigerator for at least 25 minutes. Store in the fridge until they’re ready to be enjoyed.

3. Chocolate Almond Fruit Kabobs

Valentine’s Day or not, fruit kabobs are easy, healthy, and delicious. This is one of our favorite treats when we’re in the mood for a little something sweet. The good thing about this recipe is that you can switch up the fruit. We used strawberries, banana and kiwi here, but you can also use melon and/or other berries.

To make this dish, cook the chocolate using the same method above. While that’s cooking, prep the fruit by cutting off the tops of the strawberries, slicing the banana, and peeling + slicing the kiwi. Assemble your kabobs by alternating between strawberry, banana, and kiwi on each bamboo skewer. Drizzle the melted chocolate over your kabobs and top with chopped almonds. This provides a source of good fats.

4. Matcha Powder Almond Butter Cups

We usually don’t like to get hyped up by “trendy” health foods. But in this case, it’s kind of hard not to. We legitimately love the taste of matcha and are here for the health benefits. Matcha has antioxidants which can help fight free radical damage.

For this recipe, you’ll need 100-grams of dark chocolate, 1/4 cup of creamy almond butter and 3/4 teaspoons of matcha. Start by breaking the chocolate into small pieces, then melt it using the same method above. If your almond butter is fairly liquid, then you’re ready for the next step. If not, you may have warm it over very low heat for 2-3 minutes, stirring frequently with a spoon until all the almond butter is completely smooth and easy to pour. Once those are both melted, assemble 6 cupcake holders on a tray or within a muffin pan. Pour one small layer of dark chocolate in each cup. Then pour a layer of almond butter. Top with another layer of dark chocolate and then place into the fridge for 2-3 hours.

Once chilled, add the matcha to a bowl, and using a pastry brush, dust the top of each cup with matcha powder.

Add the matcha to a new bowl, and when the cups are fully chilled use a pastry brush to dust the top of each with matcha powder.

5. Caramel Dipped Almonds

What’s better than almonds and chocolate? Truthfully… nothing. But what comes in at a close second? CARAMEL DIPPED ALMONDS. All you do is heat up a tablespoon or two of caramel, drizzle over a small handful of almonds, top with some sea salt, set in the fridge to harden for at least 4 hours and enjoy. Super simple. Very tasty!

And there you have it, 5 if our favorite almond pairings to celebrate both Almond Day and Valentine’s Day. Now it’s your turn. What’s your favorite almond pairing of all time? One of these? A different idea? Let us know in the comments below!