All posts by Nicole Barnhart

17Oct/16

Sweet Potato ‘Toast’…

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First off, it’s been way too long!  Sadly, I have been super busy, traveling and on the road a lot lately for coaching, and have not been able to spend much time cooking and preparing meals on my own. Being on the road means a lot of meals in the hotel and out at restaurants, neither of which I am a big fan.  As I’ve mentioned before, I like to know exactly what I am eating and putting in my body, I prefer foods to be minimally processed, and on top of that, I eat gluten-free which makes it challenging at times and often leads to a lot of salads (I’ve learned to be very creative with these).
Needless to say, I was very excited to finally return to KC and be able to start cooking my own food again.  My love for food and trying to encourage others to really think about what they are eating often leads to really great conversations where I share some easy tips and recipes.  This time, however, I was fortunate to have a fellow coach share something new with me, and I wanted to share this with you, as it is super easy and delicious.
To make sweet potato toast:  slice a sweet potato in about 1/4″ pieces, toast on high in toaster until ‘cooked’ to desired doneness (it took me about 3 toasts), top with favorite ingredients. You can leave the skin on and should be certain that the slices are a uniform thickness for even toasting.  You will know it is ‘toasted’ when the outside starts to lightly brown and the center is soft when pierced with a fork.   I like mine to have a slight crunch to them, so I do not toast mine quite that long.  This time, I topped mine with an egg, some fresh spinach and a small sprinkle of cheese.  I had meant to add avocado, but never did, which I think would make it even more yummy.  Some other ideas would be to top with butter, a little butter and cinnamon, cream cheese, peanut butter, peanut butter and jelly, butter and jam or anything else you would put on regular toast.
You might be asking yourself, why would I want to eat this when I can just have a piece of bread?  Well, unlike most bread, sweet potatoes are gluten-free, high in fiber, and are packed with many healthy micronutrients. Want to know more about the possible health benefits and nutritional value of a sweet potato? Click here to read a great article on Medical News Today.
Go ahead, give it a try and let me know what you think.  Please share some of your favorite creations you make using sweet potato toast.  Until next time…eat well and be merry!!

 

 

Sweet Potato 'Toast'

Sweet Potato ‘Toast’

22Aug/16

These Are A Few Of My Favorite Things…

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I am not one to buy processed foods too often, as I very much prefer fresh items, however, sometimes it is good to have some things handy, especially with how much I am on the go. As I mentioned before, when I do buy these items, I read over the label very carefully. Obviously, it isn’t ever going to fully live up to the standards of what I would ideally like to see listed, but unless I am making it myself, it never really will.   Therefore, I go with what seems to be the best option in that category.  As I find different items and services that I like, I will share them with you.  Below are a few items I have recently found. Please note, that I am not endorsed by any of these companies. These are purely things I have found that I think others would also love. Please check them out and let me know what you think.  If you have any items you love and think I may enjoy, please be sure to share them.

 

Thrive Market:
This has become one of my new favorite places to buy foods and so much more online. Thrive is a socially conscious online store where you can find many great natural and organic products at wholesale pricing. Their values align with my own: “we believe you have a right to know what is in the food you eat every day.” And the best part of it all, you can shop from right at home on your computer or through their app, and it gets delivered right to your door. Their mission: “to make healthy living easy, affordable, and accessible for every American family.” They have screened all of their products and do not carry any GMO foods, they offer organic options, and are committed to sustainability as well as social justice. They offer so many great products, you can sort and refine your searches based on dietary needs and more, which makes the whole experience so easy. On top of this, the products they offer continue to grow, and they will have specials, deals and free gifts with certain purchases.

If you are interested in signing up and trying out Thrive, please use this link and you will get 15% off: http://thrv.me/a5qmET
For each friend that becomes a paying member, a membership is donated to a low-income family through their Thrive Gives initiative.

 

Canyon Bakehouse:
When I decided to go gluten free, bread was probably one of the toughest things to give up. There is nothing like a nice fresh piece of toast or a freshly baked baguette. Trying to find gluten free options that resemble the real thing was quite a challenge. Until very recently, I have mostly eaten Udi’s breads and bagels. I would prefer to make my own breads and bagels and find a great recipe with the most minimal of ingredients, but that has not quite happened yet due to time constraints. However, I have discovered this brand, and it has quickly become my favorite. My go-tos are the 7-Grain Bread and the Everything Bagels. These are probably the best tasting and closest to the real thing I have been able to find.

 

Simply Balanced 7-Grain Gluten Free Bread:
This was a recent accidental discovery.  I was at Target preparing to buy some Canyon Bakehouse bread because it was 20% or 25% off on the Cartwheel app, and right as I reached to grab it and toss it in my cart, I noticed this bread right next to it.  It too was on sale through the Cartwheel app, and after looking over the ingredient list, I decided to give it a try.  I was very pleasantly surprised.  It was very soft, toasted up well, and has a texture and flavor that could fool many people into believing it was real bread.

 

Eating Well Magazine
This is a great magazine for ideas and tips on how to lead a healthy lifestyle. There are great reads, along with many great recipes and meal plans.
http://www.eatingwell.com/

 

Clean Eating Magazine
Clean eating is not a diet, but rather a lifestyle. If you are looking to change the way you eat, then this is a great magazine, as it will help you better understand this lifestyle approach to food and how to prepare it in order to eat foods that are as close to the way we gather them from nature. You will be able to find so many great tips, recipes and meal plans to guide you to a clean lifestyle.
http://www.cleaneatingmag.com/

 

Nature’s Bakery Gluten Free Fig Bars
These are great little bars to toss in a bag when traveling.  There are several flavors, but my favorites are the plain fig and the pomegranate.

 

This list is just a few of my favorite things.  Keep checking back for more items to be posted in the future.  As always, eat well and be merry!!

 

01Aug/16

Fresh Veggies, Yes Please….

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Who doesn’t love nice, crisp, fresh veggies?  How about a quick and easy meal?  Well, if these describe you, then I am going to suggest you make a nice stir fry for dinner. Not only is it quick and easy, but it is very fresh and delicious.  This is one of those meals where you can use whatever veggies you love.  I make this meal all the time because I truly love how easy it is, but I also really love all the fresh veggies I get to eat.  In this version, I used: broccoli, red pepper, onion, carrot, green beans, brussels sprouts and sugar snap peas.Saute all of the veggies in a wok with a little coconut oil and sesame oil.  Cook until just heated through but still very crisp, remove from pan. Add in sliced meat/protein of choice and start to cook.  Stir often, and after just a few minutes, add in the stir fry sauce.  In my stir fry sauce, I typically mix up the following in my NutriBullet, all to taste:  coconut aminos, chicken broth, corn starch, honey, sesame oil, rice vinegar, ginger, garlic.  Let the meat gently simmer in the sauce for a few minutes, as this will help it to thicken, then add all of the veggies back to the pan.  Adjust the sauce and cook until meat and veggies are cooked to your desire doneness.  I prefer my veggies to be very crisp, so I do not cook much longer.Plate, and top off with some sliced green onions.  Enjoy!!

 

27Jul/16

Gluten Free Pumpkin Waffles…

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Mmmmm.  I love anything pumpkin, and if you are the same, this is a recipe that will not disappoint.  I have made this for gluten lovers, and they enjoy it just as much, if not more than their normal waffles.  I have even made them before by adding some leftover mashed sweet potatoes, and they are equally as yummy.   When I make them, I typically add a generous amount of pumpkin pie spice and also put less maple syrup in the batter, but for you sweet tooths, you will probably enjoy the recipe as is.  Top it off with your favorite ingredients, but I love fresh fruit and a little drizzle of maple syrup. Check out the recipe below or where I found on Fit Foodie Finds and let me know if you too agree that they are the ‘Best Ever Gluten-Free Pumpkin Waffles.’

Ingredients
Wet:
3/4 cup pumpkin puree
2 eggs
1 Tbsp coconut oil, room temperature
2 Tbsp maple syrup
splash of vanilla
1 cup unsweetened almond milk

Dry:
1.5 cups gluten free all-purpose flour
2 tsp pumpkin pie spice
2 tsp baking powder
1/2 tsp baking soda

Instructions:
1.  Preheat waffle iron to medium
2.  In a large bowl mix together the wet ingredients (I do this in the tall NutriBullet cup).
3.  Then add in the dry ingredients and stir until combined (I also add this to the NutriBullet cup).
4.  Pour the desired amount of batter into non-stick waffle maker and cook until done (Makes about 4 large waffles).

 

23Jul/16

Everyone Should Spiralize…

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Several weeks ago, while visiting with my sister, I noticed she had a spiralizer in her drawer.  I’ve been hearing all the craze about this new gadget, and have always been wanting to try it out.  I mean why not?  Using different veggies instead of pasta, it fits right into my eating style.  And on top of that the options and ways to prep seemed endless in my mind.   Thus, I was inspired to go on one of my favorite sites, Amazon, where I did a bunch of research before finally deciding on one to buy.  After sorting through many different options, I narrowed it down and purchased this one from DEMKO.  I have already used it many times, and have not been disappointed one bit.  For instance, I threw together a delicious lunch in under 5 minutes:  I spiralized a small sweet potato, heated up some leftover Greek Marinated Chicken and diced it up, tossed on some leftover homemade slaw and topped it with some peanut sauce and cilantro (pictured).  It was the simplest of meals, but very tasty. Even if you do not consider yourself a good cook, I think this may be the way to prepare meals for you.  I don’t even normally cook my veggies, because I prefer them nice and crisp, but you could get a little more fancy and saute them up in a pan with a little garlic and oil and spices.  Honestly, I think this is a great idea for someone looking to be a little creative with meals, because you can almost throw anything together and make a meal of it. Another delicious spiralized meal I’ve made with the Cultivating Cooking Queens is Mediterranean Zucchini Noodles.  The spiralizer is so quick and easy to use and clean, you may want to consider getting one.  I cannot wait to experiment with other veggies. Go out and see what you think, and as always, eat well and be merry!

15Jul/16

Starting Your Day With A Good Meal Doesn’t Have To Be Painful…

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How many times do you skip breakfast?  Is it because you don’t have time?  Or maybe you feel like you don’t have the energy to prepare food first thing in the morning?  Or maybe you are tired of eating the same old thing?  I am going to share a few very quick and simple ideas that don’t take much time and go a long way.  Or instead of eating that bowl of sugary cereal or a bagel, neither of which will really fill you up properly and fuel you for the day ahead, try one of these simple and delicious options.

 

Avocado Toast
Toast up 1-2 pieces of bread.  Once toasted, spread with 1/4-1/2 of avocado and top with a few pieces of baby spinach. Meanwhile, cook up 1 egg for each slice of bread. Sprinkle with pepper and paprika.  Once cooked to desired doneness, place on toast.

Avocado_toast

Avocado Toast w/grapefruit and sliced strawberries. Matcha tea.

 

Overnight Oats
This is one you can prepare the night before, which means the morning prep is so easy!! There is an unlimited possibility of what you can do with this, and you can get very creative, but once again, be very conscious of what exactly is going in to this as it can turn less healthy very quickly.   There are several options on how to prepare: Option 1 – Mix everything together in a bowl and then divide into mason jars.  Cover and place in fridge.  In the morning just grab a jar and eat. This is a great option for on the go as well.  Option 2 – Mix everything together in a large container.  Cover and refrigerate.  In the morning just scoop out what you would like to eat at that time.

The base of these is oats and a liquid of choice.  I typically use rolled oats, but steel-cut oats will work.  For my liquid, I normally use unsweetened vanilla almond milk.  A few other options are regular milk, chocolate almond milk, coconut milk or any combination.  If you would like it to be a little more creamy, then also mix in some greek yogurt.  Be certain to fully cover the oats with liquid, and remember that they will absorb the liquids and expand a little, so be sure to leave a little room in whatever container you decide to use.

The rest of the mix-ins are completely up to you.  A few ideas include: raisins, chopped green apple, coconut, cinnamon, vanilla, maple syrup, peanut butter, no sugar added jam, chia seeds and nuts.

In the morning I like to top mine with whatever fresh fruit I have available and then drizzle with a little almond butter.  You can’t go wrong with this one for breakfast, so go ahead and give it a try.

 

 

Oatmeal
Instead of buying the packets of oatmeal that come with all of the added sugar, why not make your own in the morning.  It is very simple and takes just a few minutes, but is so delicious and healthy.  This is another one where you have the ability to be creative. Use whatever liquid base you would like: milk, water, almond milk, etc.  Or add a little extra flavor and flare and use a brewed tea (ex. green tea or chai tea).  Some great mix-ins include: a mashed banana, maple syrup, raisins, nuts, cinnamon, vanilla, peanut/almond butter, coconut, chia seeds, etc.  Simply mix together all of the ingredients in a microwave safe bowl and cook 3-4 minutes or until cooked.  Be sure to keep an eye on it because it can cook over and make a big old mess.  You can then top with sliced fresh fruit of choice and enjoy.

 

Smoothie
You can’t really go wrong here.  Toss some fresh/frozen fruit and other ingredients into a blender or nutribullet with some liquid of choice, blend up and enjoy.  I love to add peanut butter to mine.  You can also add protein powder, chia seeds, spinach, avocado and so many other items. If you have kids who are picky eaters (or you are one yourself) this is a great way to hide some fruits and veggies, because they will be masked by the other ingredients. This is one you can even put in a to go cup and take with you to enjoy on the road.

 

Smoothie Bowl
Make your smoothie with a little less liquid.  Dump into a bowl and top with fresh fruit, granola, coconut and drizzle with honey.  This is one you will have to enjoy with a spoon though!

Acai Bowl

Acai Bowl

 

Scrambled Eggs with Avocado and Toast
This is quick and easy.  Scramble up a few eggs in a pan, it really only takes a few minutes.  Feel free to add some pepper and other spices for some flavor.  You can even saute up some veggies with it if you have the time.  Plate with some sliced avocado and lightly buttered bread and add some fruit for a complete meal.

 

Remember, any food can go from healthy to unhealthy very quickly.  Be smart about what you are choosing.  Feel free to be a little creative, but try to stay away from as much added sugar as possible.  These are some great options to get your day off to a great start, and I think once you try many of these you will wonder why you have been skipping breakfast or eating the same boring things for so long. Let me know what you think. Eat well and be merry.  Enjoy!

 

 

28Jun/16

The CCQs Episode 2…

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This week, despite a small turnout, a few of us got together for a healthy lunch. Collectively we decided on a Mediterranean theme.  This meal was a big hit with all.  It was very delicious and something I would absolutely make again.  Check out our video and the recipe below:

Mediterranean Zucchini Noodles w/Greek Chicken

Zucchini Noodles:
3 zucchini, spiralized
olive oil
garlic, finely minced
4-5 tomatoes, chopped
2 plum tomatoes chopped and blended with a little water and spices
dried oregano
cinnamon
coriander
can of artichokes, drained and chopped
1/4 cup sun-dried tomatoes, chopped
red pepper flakes
fresh lemon juice
pepper, to taste
thinly sliced basil leaves
feta cheese

Greek Marinated Chicken:
1 cup+ plain Greek yogurt
2-3 Tbsp olive oil
3-4 cloves garlic, minced
dried oregano
cumin
dash of paprika
lemon
black pepper
fresh parsley
3.5 lbs chicken breasts cut into tenders or tenders

  1.  Make the marinade for chicken: combine yogurt, olive oil, minced garlic, paprika, oregano, cumin, and pepper in a bowl.  Add some lemon zest and juice from the lemon.  Stir to combine.  Stir in some chopped parsley.
  2.  Add the chicken pieces to a gallon-sized ziploc bag.  Top with marinade.  Zip tight, getting as much air out as possible.  Massage bag to cover chicken.  Refrigerate for 30 minutes.
  3.  Spiralize the zucchini into a bowl.
  4.  Heat oil in a large skillet.  Add in garlic and saute about a minute.  Add in the chopped tomatoes.  Cook until tomatoes start to soften.
  5.  Add the remaining ingredients, except for the feta and basil and simmer for a bit.
  6. Grill the chicken (can use a grill pan as well).  When cooked through, remove and dice up.
  7. In bowls, divide up the zucchini noodles.  Top with a scoop of the sauce, chicken, feta cheese, basil.
  8. Enjoy!
27Jun/16
Energy Balls

Have You Ever Read A Label…

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Have you ever picked up an item in the grocery store and carefully read the ingredients and nutrition label?  If not, I strongly suggest you do, as you will be absolutely amazed at what is in some of the products.  I’m not just talking about what the items listed are (many of which you cannot say or recognize), but I’m talking about the sheer amount of unnecessary items listed.  Why do there need to be 15 items listed on a carton of almond milk, when I can make the same thing with 4-5 ingredients, and enjoy the flavor much more.  And the best part of it all, you have the leftover meal to dry out and grind up as almond flour, which can then be used to bake up all kinds of healthy, gluten free treats.   So, not only does it taste better, but I am saving money as well.  Unfortunately, there are occasions where I do not have the time or energy to make my own, and when that is the case, I look for the brand with the fewest ingredients on the label.  They say that you should do most of your shopping in the outskirts of the grocery store, as that is where the least processed foods can be found.  If you think about it, isn’t that where all of your fruits and vegetables are located?  Have you also ever noticed that once you delve into the depths of the aisles, some of the worst items are those located right at your eye level.  It’s like they are targeting you to buy the bad stuff. Oftentimes you have to really search hard to find something that is somewhat okay to eat. A few months ago, I needed to buy some pasta sauce.  Not all grocery stores have the same options, but most tend to have a wide variety of some sort.  I probably looked like I had been shopping for the first time (luckily, not many people were around).  If someone would have been there watching me, as I stood in the same spot for 15 minutes (or at least it felt like that), repeatedly picking up and putting down jars of sauce as I carefully studied the ingredients, they probably would felt the need to offer me some help.  I was trying hard to find one with minimal ingredients that shouldn’t be there, but mostly no added sugar.  Every one I picked up had some added sugar, so then the task became to see which one was the lesser of two evils.  Once again, I picked up all the ones that were still in the hunt, to then compare and finally decide on one that wasn’t exactly what I wanted, but was the closest to what I was willing to deal with for that night.  If I would have just made my own, I would not have been faced with such a dilemma.  So, I am going to encourage you to think a little harder about what you are buying at the store.  Take the time to read the labels; I read the labels on every item I pick up to buy. See what ingredients are actually in the product, many of which do not really need to be there.  Check how much unnecessary sugar and sodium is in the food; you will be shocked by how much of these two items you consume daily without even knowing.  Ask yourself,  is this something that I can make on my own with a little time and effort? Or, another really great option is to frequent a local farmer’s market, where you will be able to find all kinds of great, fresh products, and support your local farmers and community at the same time.  Check out some great items below that I have made from scratch with fresh ingredients.  Meals from fresh ingredients not only taste great, but are better for you.  You will feel so accomplished after you make a fresh, healthy meal or snack, and the best part is, you then get to enjoy the great flavor of all your hard work!

 

 

 

 

 

 

22Jun/16

A Little Food For Thought…

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Over the past few weeks, I have cooked up some delicious meals, and wanted to share a few of my favorites with you.  As I have mentioned in the past, I do not really follow recipes, but I can tell you what is in each, and then you can experiment with it on your own.  Enjoy!!

 

16Jun/16

Your Body Is A Temple…

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Everyone always thinks that professional athletes have the best diets or that they workout enough where what they put into their bodies isn’t all that important.  However, as an athlete, our bodies are our vessels.  Our livelihood depends on our ‘temple’ being able to perform at its peak.  Therefore, doesn’t it only make the most sense to think long and hard about what your are fueling your body with to allow it to perform at its best?  I am such a firm believer of eating a healthy diet that will help me not only feel great, but also allow me to perform at my best each and every day.  It shouldn’t matter if you are an athlete or not, wouldn’t you want to do everything possible to be able to feel alert, sharp, focused and more each day?  And not only that, but more importantly, fuel your body with healthy foods that will allow you to be your best in whatever you may be doing? It always amazes me how we often opt for the easiest and most cost-friendly options when it comes to food, but we will spend top dollar on electronics and more.  Or how as kids, our parents allowed us to eat whatever we wanted, especially on soccer trips. Now, looking back even just to college, and comparing my diet then to now, it is amazing how much it has changed, and how much of a difference it makes in the way I feel today.  I know it isn’t always cheap or easy, but for me, eating a clean, healthy, minimally processed diet is what I have come to know, and I don’t want to go back to the old ways. A really good friend of mine recently wrote a phenomenal article about how food and diet has greatly impacted her and her family. I highly suggest reading this article.  It will really make you think a little harder about foods and the effect they can have on you, in ways you probably never even imagined. Your body is a temple, so why not treat it that way?