PRIMARY FOOD, LIFESTYLE AND OUR HEALTH~HOME COOKING
PRIMARY FOOD, LIFESTYLE AND OUR HEALTH~HOME COOKING
by: Allie Might, FMC, INHC, ATT
What if I told you that there is a secret to reducing calories, eating better and even reducing the risk of heart disease, obesity, and diabetes? Well, the secret is simple, and proven…. It is HOME COOKING. Knowing the importance of home cooking and introducing easy recipes each day can set you up for a lifetime of success.
The health benefits of home cooking are undeniable and even supported in articles from both Harvard Medical School and Johns Hopkins. Those that incorporate home cooking eat better and consume less calories than those that frequent restaurants, consume fast food or use prepackaged convenience foods. Home cooking allows us to also reduce sugar and fat, which can help to lower the risk of such health-related issues like type-2 diabetes and heart disease.
It can be quite easy to incorporate healthy home cooking into each day. Whether you start with a few meals a week or most of the week, as you can see by the sample full day menu below, it is easy, healthy and quite delicious.
PUMPKIN PIE SMOOTHIE (breakfast)
1 cup water
1 cup ice
1/2 cup Pure Pumpkin Puree
1/2 Banana
1 Tablespoon Heavy Cream
2 scoops Whey Protein Powder or 1 scoop Plant Protein
2 scoops Collagen Hx
1 Probiotic Hx (contents of capsule)
1/2 teaspoon Pumpkin Pie Spice
1/4 teaspoon Pure Vanilla Extract
Add all ingredients to a blender and blend until well combined and smooth. Pour into a glass and enjoy!
Serves 1
THANKSGIVING SALAD (lunch)
1 cup chopped Kale.
1 cup Arugula
1/2 cup Roasted Turkey Breast (fresh, not deli meat)
1/2 cup Roasted Butternut Squash (diced)
1/2 cup Sauteed or Roasted Brussell Sprouts (quartered or shredded)
1/4 cup Roasted Corn
1/4 cup Diced Apple
1 oz Goat Cheese (break up into small bite-sized pieces)
DRESSING
2 Tablespoons Extra Virgin Olive Oil
1 Tablespoon Red Wine Vinegar
1 scoop Beets Hx
1/2 teaspoon Rosemary
Sea Salt and Fresh Cracked Pepper to taste
In a large bowl, toss the kale and arugula together. Add remaining salad ingredients and set aside.
Now, in a small bowl or cup, add all dressing ingredients. Mix until well combined. Pour onto salad and toss until salad is mixed and coated with dressing. Eat and enjoy!
Serves 1
MASTERFUL COD AND VEGGIES (dinner)
2- 4oz pieces of Cod Fish (cleaned and deboned)
1 Lemon
¼ cup + 2 Tablespoons Extra Virgin Olive Oil
1 cup Grape Tomatoes halved long way.
2 scoops Greens Hx
1 container Cauliflower Rice
4 capsules Aged Garlic (contents only)
1 cup Shiitake Mushrooms, sliced.
1 cup Maitake Mushrooms, sliced.
2 Tablespoons Heavy Cream, Milk or Milk Alternative
2 capsules Mushroom Hx (contents only)
Sea Salt
Fresh cracked Black Pepper
Pre-heat oven to 375′. Rinse off fish and place each filet on a piece of parchment paper. Lightly season with salt and pepper. Set it aside. In a small bowl combine the juice and zest of the lemon, ¼ cup extra virgin olive oil and Greens Hx and mix until well combined. Spread mixture evenly over each piece of fish and top each with half the tomatoes. Wrap in the parchment to make a package as a cooking vessel. Place on to cookie sheet and bake for 20 minutes.
While fish is cooking, heat 1 Tablespoon extra-virgin olive oil over medium-high heat in a large pan. Add the cauliflower rice and season with sea salt, fresh black pepper, and the contents of 4 Aged Garlic capsules. Sauté and stir occasionally until tender.
Once you have started the cauliflower, heat 1 Tablespoon extra-virgin olive oil over medium-high heat in a medium pan. Add the mushrooms and sauté for 2 minutes. Add cream/milk, contents of Mushroom Hx capsules and a pinch of sea salt and black pepper. Stir until well combined and reduce to medium heat.
Once the fish is cooked and vegetables are tender, split the cauliflower rice and creamy mushrooms between two plates. Add the fish and spoon the tomatoes and sauce over the fish. Eat and enjoy!
Serves 2
Incorporating easy home cooked meals can be simple. How will you plan to include home cooked meals in your weekly wellness plan? Happy Cooking!!
www.health.harvard.edu/blog/home-cooking-good-for-your-health-2018081514449
clf.jhsph.edu/about-us/news/news-2014/study-suggests-home-cooking-main-ingredient-healthier-diet.
