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This Caribbean inspired dish contains an underrated ingredient – herring. Herring is considered an oily fish, similar to sardines, and is a great source of omega 3’s. When you want to include more fish in your diet, opt for smaller fish like sardines, anchovies, and herring to keep things affordable.  Caribbean Smoked Herring- Cost: $3.75 per serving This recipe is- appetizer, dairy free, dinner, egg free, gluten free, lunch, nut free, paleo, pescatarian, seafood, side dish, soy free, sugar free Ingredients: 3 servings, 15 minutes & 6 ingredients
Serve it With Crackers, rice, roti, bread or boiled yam. Make It Spicy- Add hot pepper slices and cook them with the tomatoes and onions. No Lemon Juice-Use lime juice or apple cider vinegar instead. Fresh Herbs-Use double the amount of fresh thyme instead of dried thyme. Storage- Refrigerate in an airtight container up to 2 days. Serving Size- One serving is equal to 1/2 to 3/4 of a cup. This recipe will yield more servings if served as an appetizer.
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Okay, I had a reminder the other day on Facebook that transparency and being real is so important.. so here it is. When I say that I truly understand that love-hate relationship with food and healthy habits it's because I can remember those thoughts and feelings starting when I was 8 years old. I used to worry so much about how other people were judging me by what I ate or what I looked like until I learned some really important things about myself during my journey to becoming a Holistic Nutrition Wellness Coach. I learned how my body worked especially with Hashmoto's (autoimmune disease) of the Thyroid and PolyCystic Ovarian Syndrome (PCOS-metabolic disease).. and what I have to do to be the healthiest me I can be. Believe me when I say I use to do every fad diet out there, to the point I would eat salads all day ...everyday...skip meals, starve myself and/or deny myself tasty treats to the point of being unhappy just to fit the "diet culture" norms that aren't realistic, and aren't sustainable. I would have fatigue so bad that there were days I couldn't get out of bed or joints that hurt so badly I could hardly move or the weight gain instead of weight loss due to the "flare ups" because it didn't matter what I ate, I would gain until the flare stopped. These "diet culture" FAD diets aren't even backed by scientific evidence and they definitely don't take in consideration each individual person as a whole person. I know because I have experienced it. I also know based on that culture I am not the perfect image of a person in my profession or even for my gender for that matter. And guess what-- I AM OKAY WITH THAT NOW! It wasn't an easy road and I still have work to do when it comes to societies "diet culture" norms but knowledge and awareness is true power which has shown me that it's not about quick fixes with tons of misinformation about foods and not so healthy habits. I no longer buy into a billion dollar industry that isn't concerned if it's actually helping or harming us. Plus not one of those diets actually teaches us about ourselves or the food we eat in a positive way! "Diet culture" teaches us the negatives- how to judge ourselves and others, how to be the same as everyone else, how to buy their program, their foods etc. And in the end it doesn't teach us how to heal ourselves, how to truly cook for ourselves or how to meet ourselves where we are to the point of loving our differences or supporting those around us through food etc. So after years of doing physical and emotional damage to my body and health, I am now taking back the power that "diet culture" has taken away from me. Because of this I now listen to my body, by making healthy choices that fit and nourish me. I eat 3 meals a day with snacks in between when necessary. My food intake, exercise, sleep and various other aspects that occur in my life are based on my body and my health, which entails foods that are lactose free, gluten free, soy free and low glycemic. Just because this works for me doesn't mean it will work for you. Don't get me wrong I still have my morning coffee, gluten free pasta or gluten free bread or lunch meat or gluten free pizza with bacon etc. I can't always afford organic foods and if you would look in my pantry and cabinets you will find chips and cookies-- I do have a child in the house that needs to have a healthy relationship with food, a health body image and an understanding about anything in life, even food, needs to be in moderation. I even have days where the meals are quick like breakfast foods with eggs and gluten free pancakes at dinner time. See the thing, I am hoping you walk away with from all this is that food is for nourishment, fuel and healing, we need to stop obsessing about calories, fats, our image, and having negative thoughts about food and our bodies. Lastly, no change happens overnight not even the ones that aren't beneficial ... so meet yourself where you are and know positive change can happen, just with small steps and time... be kind and compassionate to others but don't forget yourself in there too! Well, I know that was long winded for a posting especially attached to a dessert recipe... so without further ado... here is a yummy dessert for you to enjoy and indulge in with moderation... plus it isn't just tasty but also provides potassium, magnesium, zinc and few other vitamins and minerals too.  Cranberry Apple Oat Crisp This recipe is - dairy free, dessert, egg free, gluten free, nightshade free, nut free, pescatarian, soy free, vegan, vegetarian Ingredients: 8 servings, 50 minutes & 7 ingredients
Leftovers- Refrigerate in an airtight container for up to five days. Freeze for up to three months. Serving Size - One serving equals approximately 3/4 cup. An 11 x 7-inch baking dish was used for 8 servings More Flavor- Add cinnamon and/or nutmeg. Use butter instead of coconut oil. Add chopped nuts to the oat mixture. Additional Toppings- Top with whipped coconut cream, ice cream or yogurt. All Purpose Gluten-Free Flour- This recipe was developed and tested using Bob's Red Mill All Purpose Gluten-Free Flour. If using another type of flour, note that results may vary. This one pot recipe is flavor city with only six ingredients. It’s the perfect solution if you don’t like spending much time in the kitchen but still packs loads of vitamin C, protein, and fiber to make a balanced meal. When trying to save costs, rely on your staples you already have in your pantry or fridge, like pasta and butter.  Lemon Butter Penne with Broccoli- Cost: $3.58 per serving This recipe is- dinner, egg free, gluten free, lunch, nightshade free, nut free, pasta, pescatarian, soy free, sugar free, vegetarian Ingredients: 2 servings, 20 minutes & 6 ingredients
More Protein - Use chickpea or a bean-based pasta, or top with sliced chicken breast. Dairy-Free- Use olive oil instead of butter. This cozy and warming soup is packed full of flavor thanks to some simple dried spices that you probably already have on hand. Do not underestimate the power of lentils! They may be small, but they are packed full of nutrition, cook easily (no soaking required), and are super affordable. A large bag of dried lentils only costs $4 and can be turned into multiple meals.  Spicy Coconut Lentil Soup - Cost: $2.50 per serving This recipe is- anti candida, appetizer, dairy-free, dinner, egg free, gluten free, low glycemic, nut free, one pan, pescatarian, side, soup, soy free, sugar free, vegan, vegetarian Ingredients: 4 servings, 40 minutes & 10 ingredients
Serving Size- One serving is equal to approximately 1.5 to 2 cups of soup. Meal Prep-This soup can be made ahead and stored in the fridge. Reheat on the stove or in the microwave before serving. Leftovers- Store in the fridge for up to 5 days. Freeze for up to 3 months. Likes it Creamy- Swap out some of the water for coconut milk. Likes it Really Spicy- Add cayenne pepper. No Smoked Paprika- Use regular paprika. More Veggies- Add chopped kale, spinach, mushrooms, bell peppers, carrots, celery or any other favorite vegetables. Seasonal food, meaning produce purchased and eaten around the time that it’s harvested, is fresher, tastier, and even more nutritious than out-of-season food. Also, foods in-season tend to be less expensive, and have less of an impact on the environment because they aren’t being shipped long distances or stored for extended periods of time. So who won't want fresher, tastier and more nutritious foods that are easier on your wallet, while also benefiting the environment and supporting your local economy? I know I like all those aspects while trying to eat within each season hence why I started the Seasonal Food Winter Series pertaining to getting more information out there. Another way to look at seasonal eating is that nature gives us what we need when we need it. For example, cool and juicy fruits like cucumbers, mangoes and watermelons arrive in the warmer months to keep us hydrated, while hearty pumpkins, persimmons, sweet potatoes, and vitamin C-filled citrus prepare our bodies for the cold months of winter. Eating seasonally is nature’s way of keeping us balanced. And while we live in a world where you can find just about any food at anytime and anywhere, there are many reasons why you should stick with nature’s plan. How can you eat more seasonally this winter? Below is a recipe that can help with eating in the winter season...  Roasted Butternut Squash Harvest Bowl This recipe is- appetizer, dairy free, dinner, egg free, gluten free, low glycemic, lunch, nightshade free, nut free, pescatarian, side dish, soy free, sugar free, vegan, vegetarian Ingredients- 40 minutes / 9 ingredients
Side Notes: No Butternut Squash- Use sweet potato, carrots or beets instead. Save Time- Use frozen bagged butternut squash. Leftovers- Keeps well in the fridge up to 3 - 4 days. Extra Flavour- Toss the butternut squash in cinnamon before roasting. |