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    Wendy

    Black Bean Mushroom Enchilada Casserole

    November 14, 2017 by Wendy 15 Comments

    Today we’re bringing you the most mouthwatering Creamy Cashew Black Bean Mushroom Enchiladas, perfect for your weekly breakfasts or lunches. This one is the ideal intersection of comfort food and nutritious ingredients.

    These enchiladas are loaded with black beans, mushrooms, and cashew cream. Black beans are a phenomenal source of plant-based protein, fiber, iron, phosphorous, thiamin, folate, magnesium, and manganese. The cashews create a rich, creamy texture without the dairy typically used in a cream-based sauce. Sooo, we’re saying yes, yes, and yes to this baby.

    Preheat the oven to 350F. Blend the soaked cashews, 1 cup of black beans, and water together into a paste and set aside. In a medium pot, heat the olive oil, and add the onion and jalapeño. Sauté for 1-2 minutes over medium heat, then add the mushrooms, and cook with the lid on for 2-3 minutes. Then add the cashew bean blend to the pot, along with the spices, the other 1 cup of black beans, and stir together. Cook over low heat for 2-3 minutes. Add salt, to taste, and set aside.

    Now let’s heat our tortillas. Place each one on a pan and cook for 1 minute on each side, until browned and pliable. Once all the tortillas are heated, let’s start filling them up! Add the creamy bean mushroom mix into the center of each tortilla, and roll. Place them in a medium-sized baking dish, that will tightly fit the enchiladas. (We used an 11″ dish). Set aside, and let’s make the enchilada sauce by blending all sauce ingredients together. Set aside 1/2 cup of the blended sauce, and pour the remaining onto the rolled tortillas and bake for 25 minutes. Once done, pour the 1/2 cup of the remaining sauce onto the top, and enjoy with your favorite toppings!

    Bring on the heat (and comfort) with these Creamy Cashew Black Bean Mushroom Enchiladas. What are your favorite enchilada toppings? Avocado? Cilantro? Let us know whatcha think in the comments below!

    5 from 1 vote
    Print
    Creamy Cashew Black Bean Mushroom Enchiladas
    Servings: 4
    Ingredients
    • 1/2 cup soaked cashews, soak for at least 1 hour, then drain
    • 2 cups cooked black beans
    • 1/3 cup water
    • 1 teaspoon olive oil
    • 1/4 red onion, chopped
    • 1 jalapeño, de-seeded and chopped
    • 3 cups button mushrooms, chopped
    • 1 teaspoon paprika
    • 1/2 teaspoon cumin
    • Salt, to taste
    • 8 corn tortillas
    For the enchilada sauce
    • 1 cup vegetable broth
    • 1 cup tomato sauce
    • 1 teaspoon cumin
    • 1 teaspoon garlic powder
    • 1 chipotle pepper in adobo sauce
    Suggested toppings
    • Fresh cilantro, chopped
    • Sliced avocado
    • Black pepper
    Instructions
    1. Preheat the oven to 350F
    2. Blend the cashews, 1 cup of black beans, and water together into a paste. Set aside
    3. In a medium pot, heat the olive oil, and add the onion and jalapeño. Sauté for 1-2 minutes over medium heat, then add the mushrooms, and cook with the lid on for 2-3 minutes
    4. Then add the cashew bean blend to the pot, along with the spices, the other 1 cup of black beans, and stir together. Cook over low heat for 2-3 minutes
    5. Add salt, to taste, and set aside
    6. Now let's heat our tortillas. Place each one on a pan and cook for 1 minute on each side, until browned and pliable
    7. Once all the tortillas are heated, let's start filling them up!
    8. Add the creamy bean mushroom mix into the center of each tortilla, and roll. Place them in a medium-sized baking dish, that will tightly fit the enchiladas. (We used an 11" dish)
    9. Set aside, and let's make the sauce
    10. Blend all sauce ingredients together. Set aside 1/2 cup of the blended sauce, and pour the remaining onto the rolled tortillas
    11. Bake for 25 minutes
    12. Once done, pour the 1/2 cup of the remaining sauce onto the top, and enjoy with your favorite toppings!

    Filed Under: Breakfast, Main Courses

    Dietitian Spotlight: Lori Zanini

    November 10, 2017 by Wendy 4 Comments

    Tell us a bit about yourself? Hi guys, I’m Lori! I’m based in Manhattan Beach, California, where I’ve lived for the past ten years. I’m originally from the South (Nashville), so I love me some home cooking and comfort food. 🙂 I’m married to my husband, Grant (who is also my business partner!) and we have a two year old son whose first food was avocado…proud dietitian mom!

    What’s your favorite part about being a dietitian? I’ve been a dietitian for a little over ten years and I truly love it all. My favorite part is that there are so many opportunities and ways to practice. I’ve worked in clinical, corporate wellness, media, outpatient medical groups and more. Each different setting and nutrition specialty is rewarding in its own way. At the end of the day, I’m so thankful that I get to help empower others to improve their lives through their health.

    Describe what your typical week looks like? I don’t have a typical week…or even a typical day, ha! Which is exactly what I love about my job. However, throughout the week, you can usually find me working on my online diabetes education program, For the Love of Diabetes, where I am always creating new solutions to help others living with pre-diabetes and type 2 diabetes. I also write for some great websites like JulianneHough.com, DiabetesSisters.org, and several others. I partner with brands that believe in my message, create recipes, and serve as an expert source in media interviews.

     
    How do you find balance between work & personal? My husband and I work together full time, so it’s not always easy. For us, scheduling is key. We simply plan time for social events and family time and write it on a master calendar that we have in our kitchen. We also go on a beach bike ride almost every day as a family, as well as sit down for dinner together. These are two of our favorite things to do and it reminds us why we chose to become entrepreneurs in the first place…to have the flexibility to enjoy the type of schedule we like and spend time together as a family.
     
    What are 3 foods you can’t live without? Sushi, Frozen pineapple, and tea. (okay, not really a ‘food’ but I have an entire kitchen cabinet with different teas)
    [line]
    There you have it, folks! Check out Lori’s website to learn more about all the great things she’s up to, cop her cookbook here, and follow her on instagram here! 
     
     

    Filed Under: Dietitian Spotlight

    5 Ways To Help Manage Diabetes

    November 8, 2017 by Wendy Leave a Comment

    wendy and jess of food heaven

    November is Diabetes Awareness Month and today we’re talking about 5 Ways to Take Control of Your Diabetes. 

    We’ve heard so many patients and clients say that their lives are over now that they have diabetes. But if you are one of the 30 million Americans with diabetes or 80 million with pre-diabetes, know that you have the power right at your fingertips to take control your diabetes.

    What is Diabetes?

    Diabetes is a condition in which sugar and starch are not properly used by the body, which then causes sugar levels in the blood to rise beyond normal ranges. There are two major types of diabetes: Type 1 and Type 2. Type 1 diabetes is an auto-immune condition where the body is not able to produce enough insulin (a hormone produced in the pancreas that helps to regulate our blood sugar). People with type 1 diabetes typically need to take insulin for life.  Type 2 diabetes, on the other hand, is the most common form of diabetes. This type of diabetes often happens when you develop insulin resistance — meaning, you are making insulin, but your body doesn’t use it properly. 

    Now that we have an overview, let’s get into the 5 ways you can take control, now! 

    1. Food

    Diabetes is usually associated with carbohydrate restriction but that shouldn’t be the case! All foods have their place in a healthy, balanced diet as long as we have an understanding of which foods impact our blood sugar.

    Our top nutrition tip for diabetes is to eat regularly and consistently each day. When we eat regularly, our blood sugar remains leveled throughout the day. This in turn, helps with avoiding spikes and drops in blood sugar, especially if you’re on certain diabetes medications. 

    We also recommend understanding which foods contain carbohydrates, as carbohydrates raise our blood sugar levels. On average, we recommend having meals with 45-60 grams of carbohydrates and snacks with around 15-30 grams of carbohydrates. Keep in mind that these are generalized reference numbers, so you should speak with an dietitian or certified diabetes educator to calculate the numbers that are right for you. The easiest way to learn about how to build a balanced plate, is to follow the MyPlate method. Aim to balance your plate with 1/4 complex carbohydrates (think brown rice, quinoa, sweet potato, etc), 1/4 as a lean or plant-based protein (fish, chicken, tofu, beans), and the other half of the plate with non-starchy vegetables (kale, spinach, collards, etc)

    Other strategies include going for balanced food combinations. Pairing carbohydrates with protein, fat, and/or fiber, which therefore slows the rate of digestion and the rise in blood sugar when eating meals and snacks.

    Examples include:

    • Apple + Peanut Butter
    • Whole Grain Crackers + Cheese
    • Tortillas + Eggs
    • Rice + Beans

    Another misconception is that sugar is off-limits. It’s not! Sugary treats can be incorporated into a healthy diet so long as they fit into your total carbohydrates for the day. Enjoy these foods as treats and pair them with protein and fiber to ensure they don’t spike your blood sugar too rapidly.

    2. Exercise

    Exercise is a huge component of controlling diabetes that is often overlooked. Not only does exercise improve blood sugar, but it also helps lower cholesterol levels, improves blood pressure, lowers stress and anxiety, and improves moods. Many people don’t realize that our muscles use up glucose during exercise. This means that exercising helps to regulate (and burn) some of that glucose circulating in the blood stream. Exercising can also help insulin work better. If you feel like you don’t have time to exercise, try walking during lunch breaks or doing squats while brushing your teeth. Little movements every hour add up! 

    3. Medication

    Often with diabetes, you may need to take medication to help control your blood sugar levels, and that’s okay! Uncontrolled diabetes increases your risk for other health conditions, such as heart and kidney disease, so you may need to take medication to help manage those conditions as well. It is vital to diabetes management to take medications both regularly and as your doctor has prescribed. If you find that you forget to take your medications, set an alarm on your phone or take medications at the same time you do daily activities, like brushing your teeth.

    4. Stress Management

    Did you know that having a lot of stress can actually raise your blood sugar levels? Combine that with the added stress of trying to manage your diabetes, and things can get a little out of control. Try activities like yoga and meditation for stress relief. But also find hobbies you enjoy, support systems that lift you up. And while we’re at it, try to aim for 7-9 hours of uninterrupted sleep each night! 

    5. Monitoring

    If you have uncontrolled diabetes, checking your blood sugar regularly is imperative to painting a proper picture of what is really going on. When you check your blood sugar, you learn how patterns, activities, medication, and different foods impact your blood sugar. Bringing these logs to your doctor (and dietitian) will help to inform them about possible medication changes that have to be done, and most importantly, it will help to inform you about how different components of your lifestyle affect your numbers. 

    Bottom Line?

    Diabetes can be stressful and, at times, difficult to manage. But know that you are not alone. You have the power and tools to control your diabetes everyday. With the right combination of a healthy, balanced diet, exercise, and proper medication management & monitoring, you can live a healthy and happy life with diabetes. Be sure to meet with your diabetes team (your doctor, dietitian, therapist, nurse, and/or certified diabetes educator) to ensure your nailing those goals!

    Are you or someone you know living with diabetes? What tips and tricks do you all have that work for you? Let us know what you think in the comments below & happy National Diabetes Awareness month! Also, share this article with someone you know who is affected by diabetes! xo

    PS Check out our 2-part podcast series on diabetes management here and here! 

    Filed Under: Articles

    Fall Roasted Vegetable Bowl w/ Coconut Sauce

    November 7, 2017 by Wendy 5 Comments

    Buddha bowls are one of the latest foodie trends and we’re totally feeling it. To celebrate the fall, we’re bringing you this Fall Buddha Bowl w/ Cashew Red Coconut Sauce. It’ll be the comfiest meal to come home to during a chilly fall day. And what’s best- the rich, creamy coconut sauce driz finish will give you all the feels.

    Buddha bowls go by many different names, but essentially they are made up of vegetables, whole grains or carbs, and protein. They’re such a simple and fun way to put together a balanced meal. Ya’ll know how much we love the MyPlate method (refresher: 1/4 of the plate (or bowl in this case) carbs, 1/4 of the plate protein, and 1/2 of the plate non-starchy veggies). Today we’re using butternut squash as our carb, garbanzo beans as our protein, and cauliflower as our veg. Yes, the combination is glorious.

    This bowl is loaded with nutrients. Butternut squash is packed with vitamin A and vitamin C, which is perfect to boost that immune system for this fall season. The cauliflower also brings an added dose of vitamin C and vitamin K to the table. 

    Let’s get started by preheating the oven to 425F. Add butternut squash and cauliflower to a parchment paper-lined baking dish. In a small bowl, add olive oil, tamari, maple syrup, white rice vinegar, and whisk together well. Pour this mix onto the squash & cauliflower, and using your hands, massage it in well until all pieces are covered. Bake for 25 minutes or until golden. Add the roasted vegetables into 2 bowls, add 1/2 cup of chickpeas to each bowl, & cracked pepper to taste. Set aside. Now for the sauce, blend all ingredients, and pour it onto the 2 bowls. (For the Thai red chili paste, we used this product). Mix in with a spoon, and enjoy!

    What are you favorite ways to prep buddha bowls? The beauty is that they can be made with any combination of your favorite foods and make for a quick and convenient lunch or dinner throughout the week. Drop us a comment when you try this Fall Buddha Bowl w/ Cashew Red Coconut Sauce out!

    Print
    Fall Buddha Bowl w/ Cashew Red Coconut Sauce
    Servings: 2
    Ingredients
    • 2 cups butternut squash, peeled & chopped into 2" chunks
    • 3 cups cauliflower florets
    • 1 tablespoon olive oil
    • 1 tablespoon tamari
    • 1 tablespoon maple syrup
    • 1 tablespoon white rice vinegar
    • 1 cup chickpeas, cooked
    • Cracked pepper, to taste
    Cashew Red Coconut Sauce
    • 1/4 cup cashews, soaked in water for 20 minutes & then drained
    • 1 tablespoon Thai red chili paste
    • 1/4 cup coconut milk
    Instructions
    1. Preheat the oven to 425F
    2. Add butternut squash and cauliflower to a parchment paper-lined baking dish
    3. In a small bowl, add olive oil, tamari, maple syrup, white rice vinegar, and whisk together well
    4. Pour this mix onto the squash & cauliflower, and using your hands, massage it in well until all pieces are covered
    5. Bake for 25 minutes or until golden
    6. Add the roasted vegetables into 2 bowls, add 1/2 cup of chickpeas to each bowl, & pepper to taste. Set aside
    7. Now for the sauce, blend all ingredients, and pour it onto the 2 bowls. Mix in with a spoon, and enjoy!

    Filed Under: Main Courses

    Plant-Based Monday: Tuscan Kale

    November 6, 2017 by Wendy Leave a Comment

    Plant-based feature of the week: Tuscan Kale! Tuscan kale has earned its right to be the superstar it has become. It’s a versatile leafy green packed with nutrients- it makes for great salads, sautés, and side dishes. 

    Let’s get into why kale is life. It’s a powerhouse full of vitamin K, A, and C, folate, B vitamins, copper, manganese, and fiber. Just one cup provides your daily value for vitamin A and vitamin C for the day. It is also an awesome source of many antioxidants, which help protect our bodies from free radical damage. Raw kale can be a bit of a mouthful. The texture is tough and fibrous, and comes with a kick of bitterness. Massaging dressing into the kale will soften the kale and decrease some of that bitterness.

    You can buy whole kale, cut off the stems and chop into bite sized leaves or you can buy prepackaged kale without the stem, ready to eat. Purchasing whole leaf kale is typically most cost-effective, but if convenience is your game, there is no problem with buying pre-chopped kale. There are 4 major types of kale: Curly, Tuscan, Redbor, and Russian (there’s tons of others too, though!). Curly kale is probably one of the most common versions that can be found in the grocery store. Tuscan kale (our favorite!) is sometimes called dinosaur kale. It has large, dark leaves that are flatter than the curly kale leaves. Redbor is usually a red to purple color kale often used as a garnish for the color. Russian kale has large fringed leaves that may be a bit sweeter than the other varieties. 

    Try kale out in one of our many kale recipes:

    • Roasted Garlic Massaged Kale Salad
    • Roasted Kale Butternut Squash
    • Kale Skillet Omelette
    • Kale Guacamole

    We put kale almost anywhere! What are your favorite kale uses? Drop us a comment below!

    Filed Under: Articles

    Dietitian Spotlight: Mearaph Barnes

    November 1, 2017 by Wendy 17 Comments

    1. Tell us a bit about yourself?

    I’m a Texas girl with a love for all things related to food storage, food safety, and food allergies/sensitivities. I’ve had the pleasure of attending the illustrious Howard University in Washington, DC and obtained my BS in nutrition and RD internship hours in their dietetic program. I’ve interned and worked at some cool places like the U.S. Department of Agriculture (USDA)- Food Safety & Inspections Services (FSIS), Kraft Foods, Mondelez International, the Office of the State Superintendent of Education (Washington, DC), and spent some time as the Child Nutrition Manager at BakerRipley. Currently, I’m establishing my private practice as a Food Allergy/Intolerance Dietitian for Roots Reboot LLC while also working part-time at a skilled nursing facility in Los Angeles, California. 

    2. What’s your favorite part about being a dietitian?

    My favorite part about being a dietitian are the “Aha!” moments that people have when you are able to offer them simple explanations for their biggest food questions. I love witnessing the moments of realization that clients have because it usually is closely followed by their own  renewed relationship with food. Some examples of questions I get are;

    • “What is the deal with gluten-free?”
    • “Could my migraines be triggered by what I eat?”
    • “How much protein do I need?”
    • “What is the difference between juice and a juice drink?”

    The list goes on and on!

    3. Describe what your typical week looks like?

    My typical week is a hike through Runyon canyon on Monday mornings (I like to do the really steep path for a little more of a challenge), then I spend the rest of the day at the WeWork office in DTLA (downtown LA) working on my food allergy services launch (coming soon) and Roots Reboot office work. Tuesdays, Thursdays, and Fridays, I work at a 98-bed skilled-nursing facility and provide RD/nutrition recommendations for patients, along with completing monthly food-service projects (food safety audits and special diet accuracy checks). Wednesdays are usually exactly like Monday’s except I workout at the gym. On Saturday, and Sunday, I’m squeezing in time with friends, practicing a lil self-care, checking out LA foodie spots, and planning out tasks for the following week.

    4. How do you find balance between work & personal?

    What’s awesome about working in your passion is that work is personal, or at least it is for me. I try to overlay my outings with friends to double as opportunities for content. For example, my friends and I went out to a pumpkin patch for Halloween but I brought my camera along so I could get some pics to promote the Teal Pumpkin Project (it’s a food-allergy/sensitivity awareness initiative during Halloween). However, to give another type of answer, I think blocking out time for certain things like self-care, turning off your phone for a few hours, and completing weekly goals sheets like the ones created by Courtney Brand is extremely effective. I also swear by Asana! It’s an amazing task/project platform that Taylor and I use daily.

    5. What are 3 foods you can’t live without?

    You guys know this one was super hard for me to answer. So I had to think about my fave dishes and work down to the ingredient that means the most to me.

    • #1 is honey because I love tea and that’s my go-to sweetener. I usually use a local brand purchased from the farmers market, or this one my mom sends me by a couple in Texas who only sell their honey a few times a year.
    • #2 is turmeric because it has so many benefits and I talk about them in the post Reboot with Curcumin on our website

    • #3 is cilantro purely because Texas has amazing tacos and what is a taco without cilantro?!

    To learn more about Mearaph check out her website here, and follow her on instagram here and here! 

    Filed Under: Dietitian Spotlight

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