Tag: organic

Super Easy Breakfast Carrot Cake Bites

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After Easter feast, my body needed to cleanse. A raw vegan diet is the best way for me to get rid of all the pies and cakes I indulged in and not to mention, my mac and cheese that’s made with six cheeses.

But a girl still needs a little something sweet in her life. My Carrot Cake Bites does the trick every-time. Now on my blog I do have this recipe, but the bites are shaped into balls. To make them square bites, you will need to pour the mixture into a square pan and gently smooth out, you want the bites to be about 1 -1 1/2 inches thick. Put them in the fridge for one hour or over night to firm up, cut them out into squares, top each one with dried coconut and Enjoy. These go well with a cup of cinnamon tea. Remember to always Set the Table with Love. 💕💕💕💕

INGREDIENTS
  • 1 cup gluten free rolled oats
  • 1/2 cup sunflower seeds
  • 1/2 shredded unsweetened coconut, set aside 2 tbsp for garnish
  • 3/4 cup dried raisins
  • 1 cup grated carrots, peeled
  • 1 tsp maple syrup
  • 1 tsp vanilla extract
  • 1 tsp cinnamon
  • ½ tsp nutmeg
  • ¼ tsp cloves
  • ¼  cup water or more if needed

INSTRUCTIONS
  1. Blend oats, sunflower seeds, 1/2 cup coconut  in vitamix (food processor should work too) until you get a fine consistency like flour.
  2. Add in dried raisins, pulse a few times to break them up then add carrots, maple syrup, vanilla and spices.
  3. Slowly add in water. You looking for a consistency of nice slightly wet cookie dough,

4. Pour the mixture into a square pan and gently smooth out, you want the bites to be about 1 – 11/2 inches thick. Put them in the fridge for one hour or over night to firm up, cut them out into squares, top each one with dried shredded coconut

5. Enjoy!

Asparagus with a Ground Mustard Champagne Vinaigrette

Published on by Life with Lisa Washington2 Comments

As I promised here is another healthy Easter side dish you can prepare super fast, but fast doesn’t mean you are skimping on flavor. Yes, I love how the shaved parmesan pulls this dish together. Enjoy and Always Set the Table with Love. 💕

Happy Easter.

TIP: The vinaigrette will last for a week in he fridge. Put it in an air tight container.

Ground Mustard Champagne Vinaigrette

Ingredients:

• 1/3 cup Champagne vinegar

• 2 tsp ground mustard

• 1 lemon, juiced

• 1 small shallot, finely diced

• 1 tsp honey

• 1/4 tsp salt

• 1/4 tsp pepper

• 1/2 cup olive oil

Add all of the ingredients except the olive oil to a mixing bowl and whisk together. Slowly add the olive oil and whisk vigorously until the dressing is combined.

Drizzle over the asparagus, right before serving or toss the asparagus in the dressing top with shaved parmesan (optional)

Asparagus

Ingredients :

• 1 bushel of asparagus or more based on how many you are serving.

• Salt and pepper to taste

Directions:

1 Heat blanching water: Fill a medium saucepan halfway with lightly salted water. Bring to a boil.

2 Prep the asparagus: While the water is heating, prepare the asparagus. Rinse them thoroughly; break off any tough, white bottoms and discard.

Cut the spears into 1 to 2 inch sections, slicing the asparagus at a slight diagonal.

3 Blanch the asparagus: Add the asparagus to the boiling water and lower the heat slightly to maintain a simmer. Parboil the asparagus for exactly 2 minutes. Drain the hot water.

4 While the asparagus are still hot, toss them in a bowl with a generous amount of the Ground Mustard Champagne Vinaigrette or plate the asparagus on a pretty platter and drizzle the vinaigrette over it and shave parmesan over top.

Salt and pepper to taste. Serve warm or room temperature.

Orecchiette Pasta with Roasted Tomatoes, Parmesan, Mint and Lemon Zest

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So in the state of Georgia we all felt last week that Springtime was coming a little early, that wasn’t the case, of course. But that doesn’t mean a girl didn’t get inspired by the warm days to whip up something little and refreshing.

This is one of my favorite spring/summertime pastas to make. Don’t get intimidated, it’s a pretty simple pasta recipe. I found this one on Martha Stewart’s website, it is wonderful with my roasted tomatoes. The mint and lemon zest, just says summertime in your mouth.

The great thing about making this pasta is you can use your imagination to create other version of it. I love to add chickpeas, sautéed kale or spinach to the recipe with a little bit of parmesan cheese and red pepper flakes. Let your imagination go wild and while you are at remember to Set the Table with Love. 💕

Ingredients:

2 cups semolina flour, plus more for baking sheet

1 cup all-purpose flour

1 teaspoon coarse salt

1 cup water, divided, plus more if needed

Directions:

1. Mound semolina and all-purpose flours and salt in 3 separate piles on a large, clean work surface.

2. Using your fingers, swirl ingredients together until combined.

3. Gather flour mixture into a pile, and create a well in center. Pour 1/2 cup water into well.

4. Gradually incorporate flour mixture into water using your fingers.

5. Once all the water is absorbed, continue adding water, 1 tablespoon at a time, until mixture begins to form a dough.
6. Start to gather and knead dough, working it until no dry flour remains on work surface.

7. Continue to knead until smooth and elastic, about 5 minutes.

8. Divide dough into 16 equal portions, and cover them with a clean, damp kitchen towel.

9. Roll 1 portion of dough into an 18-inch-long rope.

10. Use a knife to cut and drag a 1/3-inch piece of dough from end of rope facing you — a grainy wooden cutting board helps grip the dough.

11. Holding knife at a 45-degree angle to work surface, press and roll dough toward you.
12. Unfurl each piece of dough over your thumb in the opposite direction to form a concave shape, and transfer to a rimmed baking sheet lightly sprinkled with semolina flour. Repeat with remaining dough. Orecchiette can be stored at room temperature in a single layer overnight; cover with a clean kitchen towel or plastic wrap.

Roasted Cherry Tomatoes

Ingredients

4 pints cherry tomatoes

Good olive oil

Kosher salt

Freshly ground black pepper

Sea salt

1 cup Parmesan cheese

12 -15 mint leaves

Lemon zest

Extra virgin olive oil to drizzle at the end

Directions:

1. Preheat the oven to 400 degrees F.

2. Toss the tomatoes lightly with olive oil on a sheet pan. Spread them out into one layer and sprinkle generously with kosher salt and pepper. Roast for 15 to 20 minutes, until the tomatoes are soft.

3. Transfer the tomatoes to a serving bowl and sprinkle with sea salt. Add in a little pasta water to help make a sauce, then add in drained pasta, lots of parmesan cheese, olive oil, mint leaves and lemon zest and gently toss. Taste and adjust seasonings as needed.

Winter Detox Soup

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This is simple and super easy! But here’s the twist. You eat this soup for breakfast!! What?!! Yes, breakfast. Soup for breakfast has incredible health benefits.

Having soup in the am helps with better digestion and elimination. When we are cleansed from the inside , we have more energy and our immune system is able to function better. This will help us ward off all those yuckies that our kids lovingly bring home to us.

Here’s a few benefits:

1. They are quick and easy, especially when you are in a hurry. Pour it in a Yeti thermal and go.

2. They are loaded with lots of nutrients,. A super easy way to get what you need all at once.

3. They help with digestion, because of the high fiber content and the liquid from the broths, which also helps with elimination.

4. The options are endless. You will never get bored with soup.

5. You feel fuller longer, because they are nutritionally dense.

So, why not?

Here’s my go to:

Ingredient:

2 tablespoons olive oil

1 teaspoon turmeric

1 teaspoon smoked paprika

1 teaspoon cumin

1 teaspoon ginger, powder

1/2 cup onions, peeled and chopped

1 teaspoon ginger, peeled and chopped

1 large garlic clove, peeled and chopped

1/2 teaspoon red pepper flakes, optional

2 sprigs of thyme, remove leaves to use in the soup

Sea salt and black pepper to taste

3 carrots, peeled and chopped

1 large zucchini, chopped

1 large yellow squash, chopped

1 1/2 cup cauliflower florets

1 /2 cup red bell pepper, chopped

1 cup kale, finely chopped, fresh or frozen

32 fl oz. Vegetable or Chicken Broth

Directions:

In a medium pot or Dutch oven add the olive oil over medium heat. Next add all your spices, stir and cook the spices for 15 seconds. Add the aromatics and sea salt and pepper, ginger, garlic, onions, red pepper flakes and thyme leaves , stir and cook for 1 minutes. Add the vegetables except the kale, Stir and cook for 5 -7 minutes, until the pot starts to get brown pieces at the bottom. Add the broth, stir and taste. Adjust seasonings, add more of the previous seasoning, to taste , plus add more salt or pepper, if needed. Turn up the heat and bring everything to a boil. Then turn the heat down to medium and allow to cook for 20 minutes, until the carrots and cauliflower are soft, but still has some crunch. Add chopped kale and cook for another 3-5 minutes. Serve immediately.

Beet Salad with a Parsley and Walnut Pesto drizzled with Orange Vinaigrette

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I adore beets. They are loaded with lots fiber, vitamin C and they help with inflammation in the body, which mean they are good for you, but they also taste amazing. I love to add beets to my salads, smoothies, and they are awesome sautéed, roasted or just raw.

Today I was craving a salad, but not the lettuce type. I looked in my fridge and remembered, I bought diced beets already marinated from my favorite beet company, Love Beets ! They made this salad easy to make, because everything is seasoned and ready to assemble. I just had to slice the red beets.

I wanted this to look a bit fancy, so I used one of my metal rounds to assemble the dish, but you can easily, slice your beets, top with the pesto and drizzle some of your orange vinaigrette on top and toss. However you decide to do it, just remember to Set the Table with Love.

Beets Rock!!!

Ingredients:

1 pack of Love Beets diced marinated golden beets

1 pack of Love Beets marinated red beets thinly sliced

For the Parsley walnut pesto:

Ingredients:

1 cup shelled walnuts, about 3 1/2 ounces

2 cups chopped parsley, about 1 bunch

1/2 cup grated pecorino or parmesan cheese or if vegan nutritional yeast

3 garlic cloves, roughly chopped

1/2 teaspoon salt

1/2 cup olive oil

Directions:

1. Put the walnuts, parsley, cheese, garlic, and salt in a food processor and pulse for a few seconds to combine. Scrape down the sides of the bowl, then pulse again.

2. Drizzle in the olive oil while the machine is running just long enough to incorporate the oil, about 20-30 seconds.

Orange Vinaigrette

Ingredient:

1/4 cup freshly squeezed orange juice

2 tablespoons apple cider vinegar

1 tablespoon Dijon-style prepared mustard

2 teaspoons honey

1/8 teaspoon cracked black pepper

Pinch of salt

Directions:

In a small jar with a tight-fitting cover, combine the orange juice, vinegar, mustard, honey and pepper. Cover and shake well until combined. To store, refrigerate for up to 1 week. Shake well before serving.

Place your metal round on a pretty plate. Inside the round, layer the thinly sliced red beets, then top with the diced beets, stacking them on top of the red beets slices, until you have no space left. Add some pesto, then start the process over, until you end with a layer of pesto on top of the golden beets. Place on fridge to set for 30 minutes. Gently remove the metal round and drizzle with the vinaigrette and serve immediately. 💕

Fruit Skewers with homemade Chocolate Sauce and Yogurt with Fruit and Honey

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Getting kids eat fruit and vegetables can sometimes be a bit challenging, but I believe these two dipping recipes will have them coming back for more. Keeping it simple and getting your little ones involved is the key. Whenever I pick up my grandkids the first thing that they ask me is, Gigi what are we making today? The second question is, Gigi what can I do to help? I noticed raising my boys, whatever they were a part of baking or cooking they would eat it all up.

This recipe is simple and will not take lots of time. You start with a skewer and their favorite fruit, cut up the fruit into bite sizes pieces, potatoes but big enough to place on the skewer. Allow them to pick which piece goes first. You can even talk about the health benefits of the fruit or where bananas truly come from. Now the dipping sauces:

Open up a container of plain yogurt. Chop up pieces of their favorite fruit. Add the fruit and yogurt in a bowl, drizzle with honey or maple syrup and a pinch of cinnamon. Stir and let the kids spoon some over their fruit skewer.

Next the chocolate sauce, this can be done two ways, first the non dairy recipe:

INGREDIENTS:

4 oz. semi sweet chocolate bark

1/2 cup heavy cream

INSTRUCTION:

1 Chop the chocolate and add it to a large heatproof bowl. Set aside.

2 Pour the heavy whipping cream into a microwave safe bowl (I like to use a glass measuring cup) and heat in the microwave for about 45 seconds-1 minute. Make sure to keep an eye on it so it doesn’t bubble over in the microwave.

3 Pour the warm heavy whipping cream over the chocolate and let it sit for 2-3 minutes. Start whisking slowly in the middle of the bowl, and continue whisking in one direction until the mixture is smooth and well combined.

4 Allow to cool for about 10 minutes before using as your dipping sauce.

Non Dairy Chocolate Sauce

INGREDIENTS:

1/4 cup of coconut oil, melted

1/2 cup of non dairy milk (I used vanilla almond milk)

1/2 cup of maple syrup

1/2 cup of good quality cocoa powder

DIRECTIONS:

1. In a small saucepan, combine the coconut oil, milk, and maple syrup. Stir and bring to a very gentle simmer.

2. Slowly whisk in the cocoa powder and continue to cook on a low simmer for about 3 minutes. Remove from heat.

3. Let cool, pour into a bowl and let the dipping commence. You can store in an airtight container in the fridge for up to a few weeks.

Chocolate Sauce ( Ganache)

INGREDIENTS:

8 ounces chopped dark chocolate

1 cup heavy cream

DIRECTIONS:

1. Chop the chocolate and add it to a large heatproof bowl. Set aside.

2. Pour the heavy whipping cream into a microwave safe bowl (I like to use a glass measuring cup) and heat in the microwave for about 45 seconds-1 minute. Make sure to keep an eye on it so it doesn’t bubble over in the microwave.

3. Pour the warm heavy whipping cream over the chocolate and let it sit for 2-3 minutes. Start whisking slowly in the middle of the bowl, and continue whisking in one direction until the mixture is smooth and well combined.

4. Allow to cool for about 10 minutes before using it to dip for it drizzle over your skewer.

Easiest Stovetop Maple Granola on top of Sweet Potato Pie Oatmeal

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Who doesn’t love granola ? Okay, put your hand down, Lol 😂. But for us granola lovers, here’s a keep it simple and a bit sweet easy recipe.

You can also find this recipe and others delectable pictures of yummies on my Instagram page Life with Lisa Washington:

Easiest Stovetop Granola: Maple Granola with Pumpkin Seeds: #nutfree

Ingredients:

1/2 cup pumpkin seeds

1/4 cup sunflower seeds

1 cup gluten free old-fashioned oats, not instant

1 tablespoon virgin-coconut oil

1 tablespoon maple syrup

1/2 teaspoon of molasses

1 teaspoon cinnamon

1/4 teaspoon nutmeg

A pinch of clove

1/2 teaspoon vanilla extract Pinch of sea salt

Instructions

1. In a medium skillet over medium-low heat, add seeds and oats. Toast for 4 minutes, stirring frequently, until the oats are golden and the seeds are fragrant, but not burnt. Add oil, maple syrup, molasses , vanilla, and salt, mix well to coat the oats. Cook 1 additional minute while string.

2. Remove from the heat and spread on parchment paper lined baking sheet. Allow to cool completely before adding to an airtight container.

Easy Sausage, Potatoes, Peppers and Onions

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It’s back to school and here’s an easy recipe that will be a go to for you and your family. I love making this for my family because it’s quick, healthy and fills their bellies. When school starts back we all are in the grind of life, adjusting to a new school year schedule. There are footballs practices, ballet rehearsals, music recitals and a thousand other things we have to focus on, so let dinner be one thing, you pour Love into, but not lots of time. But hey it can taste like it. 😉

Note: A short cut here for this recipe is to precooked the potatoes the night before or use frozen potatoes. I prefer to precook fresh potatoes the night before, fresh ingredients really does make a difference. If you do, cook them until they are mostly tender and not mushy. They will cook later in the recipe.

INGREDIENTS:

2 Tablespoons olive oil

4-5 Sweet Italian Turkey sausage links

10 medium red or purple hasselback potatoes, cut in half

1 large yellow onion, sliced

3 bell peppers, any color, sliced into strips. I used what was in the fridge.

2 garlic cloves, minced

3/4 cup Low Sodium Vegetable Broth

1 tbsp Italian seasoning ( optional) 

Sea salt to taste

1/4 teaspoon crushed red pepper flakes (optional)

DIRECTIONS:

Add the potatoes to a pot of boiling water, cook until mostly tender, they will cook in the saucepan with the sausage and peppers later. Drain and set aside.

*If you are using precooked potatoes or frozen, skip this step above.

While the potatoes are cooking, Poke each sausage a few times with a paring knife or fork (this helps release steam as they cook).

In a large skillet with a lid, heat olive oil over medium heat. Once hot, add sausages and brown gently and slowly. Cook for 3- 5 minutes, turning occasionally to gently brown on all sides. (They should not be fully cooked.) Once browned, remove sausages to a plate. Set aside.

Increase heat to medium high. Add onion and pepper slices. Toss to coat in oil and sear vegetables until slightly browned, stirring often. Add garlic and cook for 1 more minute.

Add vegetable broth, to deglaze the saucepan, scraping bottom of pan with a wooden spoon to release bits. Simmer the vegetable broth until reduced by half.

Add Italian seasoning ( optional). Stir well to combine. Add sausages and the potatoes. Add salt to taste and gently toss. Bring to a simmer then reduce the heat to low. Cover and simmer until potatoes and peppers are soft and sausages are cooked.

Broccoli and Parmesan Cheese with a twist

This is a simple recipe, but it has a twist. Instead of using water to steam the broccoli you use vegetable broth. It gives the broccoli so much flavor. In a sauce pan add a bit of oil on heat the stove on medium heat . Toss in 2 cups of broccoli florets. Stir the florets around in the pan to help coat them with the oil. Add in a 1/3 cup of low sodium vegetable. Place the lid on top of the pan and allow to steam until the liquid has evaporated. Remove from heat and add parmesan cheese on top, place lid back onto the pan to help the cheese melt. Serve immediately. Enjoy

Back to School Healthy Breakfast Ideas

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Today I had the opportunity to do a television segment for Fox 5 Good Day Atlanta, because back to school is upon us and we want to give our kids a healthy start to the new school year. Well, I got you covered. Try out some of these recipes with your kids and see how going back school can be a fun and tasty experience for the whole family.

Here’s a few tips to get your kids into eating healthy:

1. Show the new ways to eat fruit and veggies: peanut butter on celery, hummus and red pepper slices, coconut milk with berries popsicle sticks

2. Get them involved in the process. Let them come up with healthy recipes ideas that incorporates more veggies .

3. Plant a garden.

4. Let them explore new fruits and veggies once a week. They don’t have to love it, just be open to trying new things.

5. Make eating healthy fun and not a chore. They are exploring and getting to know how to make good eating choices. So keep light.

If you want to check out the television footage just click this link: Good Day Atlanta Healthy Breakfast ideas .

Remember to always Set the Table with Love as you head into the new school year. 💕

Good Day Atlanta

Naleyla’s

Mango Berry Smoothie

Ingredients:

1 Cup Mangoes, fresh or frozen, chopped

½ cup frozen blueberries

1-cup organic orange juice

A pinch of cinnamon

Directions:

Add all the ingredients to the blender. Blend and Enjoy.

Serves two happy little campers 

As a school snack or for the lunch box add this smoothie into a thermos keep drinks cool.

Coconut Chocolate Chip No Bake Granola Bars

Ingredients:

1-½ cup raisins

½ cup maple syrup or (honey if not vegan)

½ cup creamy salted natural peanut butter or almond butter

1 cup roasted unsalted almonds, roughly chopped

1 cup shredded coconut

1 cup mini chocolate chips or (cacao chips, if vegan)

2 cups rolled oats, gluten-free, for any sensitivities

Directions:

1. Process raisins in a food processor until small bits remain. You are looking for ”dough” like consistency.

2. Place the oats in a large saucepan with a tablespoon of liquid coconut oil and toast for 3 minutes on medium

heat. Add all the spices and stir.

3. Place oats and raisin “dough” a large mixing bowl – set aside.

4. Warm honey and nut butter or sunflower butter, if there is a nut allergy, in a small saucepan over low heat. Stir

and pour over oat mixture and then mix, breaking up the raisin “dough” to disperse throughout.

5. Once thoroughly mixed, transfer to an 8×8-inch baking dish or other small pan lined with plastic wrap or

parchment paper so they lift out easily.

6. Press down firmly until uniformly flattened. I use another piece of parchment paper over top of the granola and smooth flat with a spoon.

7. Cover with parchment or plastic wrap, and let firm up in fridge or freezer for 20 minutes.

8. Remove bars from pan and cut into bars of your desire. I cut them into small squares or 2 inch logs. Store in an

airtight container for 3-4 days. If you freeze them they will last longer and you can pop them out the fridge and add

to your kids lunch boxes each morning or as a great after school snack. Note: IF THE BARS ARE TOO CRUMBLY,

ADD A LITTLE WATER TO MAKE THEM STICKY. IF TOO STICKY AT MORE OATS.

Fruit and Granola at the Bottom Yogurt Cups

Ingredients:

1 small 4 oz. Mason jar with lid or 4 oz. BPA free recyclable plastic cup with lid

¼ cup granola

Few strawberries and frozen blueberries, or any fruit of your choice. I love to add frozen fruit, because it will keep the yogurt cool.

¼ cup Greek yogurt

A drizzle of honey, maple syrup, cacao chips or granola to add on top as garnish

Directions:

Add the granola to the bottom of the jar. Top with your favorite fruit, then top with greek yogurt and garnish as you desire.

This is a great lunch box recipe and after school snack. For school I would suggest using a BPA free plastic cup with lid, instead of a jar class.

There’s more than one way to use vegetable skewers

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How can you take 4 prepackaged vegetable skewers and make several meals?

What I love about using the skewers is they have all my favorite veggies, big plump portobello mushrooms, crunch red bell peppers, zucchini, yellow squash and red onions. The first day I marinated them in a balsamic glaze with olive oil and herbs and paired it with a red quinoa vegan tabbouleh. The next day I took the two of the vegetables skewers and took off the vegetables and sautéed them in olive oil, herbs, sea salt and cracked black pepper. I put the veggies in a bowl, add kalamata olives, sundried tomatoes, banana peppers and chickpeas. I added a little olive oil, balsamic glaze and toss. I chopped some fresh parsley over top and you have your second skewer meal. I took the last one and made a simple stir fry with eggs.

Keto Zucchini Cakes the Vegetarian Way

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I had such a beautiful afternoon spending time with my girlfriend Sarah and talking about her amazing weight-loss using the keto lifestyle plan. She has lost 40 pounds using this plan. So in honoring of her big victory, I decided to make her my keto savory zucchini cakes.

We did a Facebook Live, where she was able to talk to about how the keto lifestyle plan has helped her live a more healthier way of living. It’s pretty fun, hilarious and educational, so check it out in my Facebook page under Lisa Washington.

Here’s the recipe. To find out more about to keto lifestyle Magic Pill on Netflix.

Keto Zucchini Cakes

Ingredients

• 1 pound zucchini

• 1 teaspoon Himalayan pink sea salt or regular sea salt or to taste

• 2 large eggs

• 1 1/2 tablespoon onions, diced and 11/2 tablespoons garlic, diced

• 1 1/2 teaspoon savory south seasoning by Hillari Moon or herbal garlic no salt seasoning

• 1/2 teaspoon baking powder

• 1/2 cup almond flour

• 1/4 cup coconut flour

• 1/4 cup grated Vegetarian Parmesan cheese, BelGioioso Cheese is Vegetarian

• olive oil for frying

Instructions:

1. Grate the zucchini on a box grater . Put the zucchini in a colander and sprinkle with the teaspoon of Himalayan pink sea salt or regular sea salt. Mix the zucchini gently to distribute the salt and let it sit for about 5 minutes. Squeeze the zucchini out with your hands and place into a medium sized mixing bowl.

2. Sauté the onions and garlic in a pan with a bit of olive oil. Remove from pan once the garlic is golden brown. Set aside to cool.

3. Add the eggs to the zucchini and the cooled onions and garlic mix together. In a small bowl, add the rest of the dry ingredients and stir together. Add them to the zucchini and mix thoroughly.

4. Heat a medium to large pan over medium – high heat. Pour in enough oil to completely cover the bottom surface of the pan. When it looks hot, stick the end of a wooden spoon into the oil and check for bubbles. If the bubbles are moving quickly, then the oil is hot enough.

5. Stir the zucchini mixture one more time and dip a 1/4 cup measuring cup into the batter, level off. Dump the batter into the pan and gently push it into a flat pancake shape with the back of a metal spatula/flipper. Cook for three minutes adjusting the heat up or down as needed, then flip, cooking for another three minutes. Add more oil to the pan as needed to prevent sticking.

6. Drain the zucchini cakes on a paper towel before serving.

Honey, how do I lower my carbs, but still have the snacks I love? 🤔

Published on by Life with Lisa Washington4 Comments

Okay, so my biggest client is my husband. He is in amazing shape… and the Oscar goes to his wife, that’s me, for making him delicious and healthy meals, everyday. Yes everyday, well almost everyday. Lol 😂

He went for his yearly annual and his doctor told him most everything looked awesome, just had to watch those carbs. Of course, I get a call, because my husband is serious about his health and he married his nutritionist.

“Honey, he says, I need to cut back on the carbohydrates, but how do I do that and still enjoy what I love to eat? ”

Well before we get to that, let’s look at Why Carbohydrates are good for us:

Here’s the deal on carbohydrates, first off they are our friends. We need carbs to function, they give us energy. They help fuel our brains, kidneys, heart, muscles and central nervous system. They help us fill full and assist in keeping our blood cholesterol levels on point.

According to the United States Department of Agriculture, you should consume, at the very least, the recommended dietary allowance (RDA) of carbohydrates, which is 130 grams for adults, 175 grams for women who are pregnant and 210 grams for women who are breastfeeding. According to the Dietary Guidelines for Americans 2010, women should consume 25 grams of fiber on a daily basis, while men should consume 38 grams of fiber on a daily basis. Source:WebMD

If you have health issues, like diabetes or prediabetic this number can vary based on your doctors evaluation.

If you have diabetes, you should see a doctor or dietitian who can help you plan meals to control your blood sugar. Though your daily carbohydrate requirements are the same as those for someone without diabetes, it’s important to avoid eating too many carbohydrates in one sitting. The American Diabetes Association suggests that you should limit your intake to about 45 to 60 grams of carbohydrates at each meal. SOURCE: WebMD

If you are just cutting back, I like to suggest 100 grams a day for weight loss. Substituting your simple carbs with more complex carbs, like brown rice for white rice, eating more fruits, whole grains and legumes. Eliminating simple carbs out of your diet, like sugary foods, white flour and white potatoes.

Also knowing how to count your carbs is very important. For example, multi grain bread may have 21 grams of carbs, but 4 grams of fiber, you subtract the fiber and you get a true number of how many carbs will be in that slice of bread. Got it?

Enough of the science, here’s some healthy substitutes I bought my husband that I know he will eat.

Popcorn instead of chips, is the big one for all of us:

The Special K bars have 11 g of carbs, the Dave’s Killer Bread, thin slice has 9 g of carbs, for breakfast he toast that and add a tablespoon of Nutella on it ,which is 10 g of carbs. The Smart Food popcorn has 11 g in 1 3/4 cups . We are cutting his desserts down to once a week, because we are not skipping on dessert. 🍮 . He eats some type of protein with each meal. The carbs gives him energy, while the protein builds muscles, skin, and hair. Both are needed in order to stabilize blood sugar and are best when eaten together.

So there you have it folks, my long answer to a question I think a lot of us are asking. Need more low car tips, just shoot me an email. Oh yes, I almost forgot, remember to Set the Table with Love.

March is National Kidney Month and Cauliflower is a Happy Kidney Food 🤗

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This is my month, because June 17, 2018 my husband gave me his kidney and my life was changed. I am so excited to celebrate national kidney month, bringing you kidney happy recipes. There so many amazing foods that actually help with kidney health, like eggplant, celery, cabbage, asparagus, red peppers and cauliflower. Eating foods that are high in water, actually helps keep the kidneys hydrated and flushed. Drinking clean fluids and getting the proper exercise is also a wonderful way to keep our kidney and other organs healthy and functioning at their best. Check out the blog for some awesome “happy kidney recipes”, like my sautéed cauliflower, tossed with herbs and drizzled with garlic oil and this low carb Gluten  free Vegetarian Cauliflower Veggie Pizza. Happy National Kidney Month eat to your health. 🤗💕

Gluten free Vegetarian Cauliflower Veggie Pizza

Blackberry Broccoli Slaw with a Blueberry Yogurt Dressing

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Broccoli Slaw is one of my favorite things to eat. According to studies, Broccoli contains phytochemicals shown to benefit arthritis, cancer, immune system health, blood pressure levels, vision, skin health, blood sugar disorders and much more” Source:Mercola

This recipe is packed with not just the benefits of broccoli but it’s loaded with planted based protein from the pumpkin seeds, fiber from the cranberries and vegetarian protein from the greek yogurt dressing, not to mention the b vitamin power of the blueberries and blackberries. My mantra is to. Eat on purpose with lots of flavor and this salad honors that fully. You can add your favorite fruit in this salad or even zucchini and yellow squash would be amazing. However you decide to enjoy it remember to, Set the Table with Love. 💕💕Ingredients:

For the dressing:

2 Tbsp plain Greek yogurt (I use nonfat)

Juice of 1/2 lemon

1 Tbsp honey

1 Tbsp Apple cider vinegar

1/2 tsp grainy Dijon mustard

1/4 tsp fresh black pepper

6 oz (3 cups) store-bought broccoli slaw

2-3 Tbsp cranberries, to taste

2-3 Tbsp pumpkin seeds, to taste

1 Tbsp chia seeds

Directions:In a mixing bowl, whisk together all of the dressing ingredients. Add the broccoli slaw, pumpkin seeds, cranberries and chia seeds and toss gently until all ingredients are well combined.Eat immediately or you can cover with plastic wrap and refrigerate for 30-60 minutes. The yogurt and mustard will tenderize the vegetables; the salad will be crunchy, but not soggy.Serve cold or at room temperature.

Simple Green ” Heart Healthy” Avocado Salad

Published on by Life with Lisa WashingtonLeave a comment

This salad is so beautiful, simple and delicious. I love avocados. They are loaded with so much good stuff, like omega fatty acids. Avocado also helps improve digestion and they are wonderful for your heart.  I love making this salad in the summer, but it’s also delicious in the winter time as well, because I saute the green beans and sweet peas and toss them with arugula, spices and olive oil and lemon juice. I love to also add salmon to add more good omega fatty acids and protein. If you are vegan, add walnut or pistachios.  The possibilities are endless, you can also add chard, kale, even brussels sprouts would be a wonderful green option. Oh and don’t forget to Set the Table with Love.

Ingredients:

1 tbsp olive oil

1/4 cup onions, diced

2 garlic cloves, peeled and minced

1 cup green beans, fresh or frozen

1 cup sweet peas, frozen

Avocado, halved and peeled

olive oil, sea salt, Montreal steak seasonings, lemon juice

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Simple Green Avocado Salad

Directions:

In a saucepan on medium heat, add the olive oil and onions, saute the onions for about 1 – 2 minutes, then add your garlic, cook for another minute. Add your beans and cook for about 3-4 minutes until slightly tender, you still want them to have a crunch. Add your sweet peas, season with sea salt and cracked black pepper to taste. Remove from heat once the sweet peas are warmed through.

In a nice serving bowl, add you arugula, sweet peas, green beans, toss gently with a bit of olive oil and a squeeze of lemon juice. Cut an avocado in half and peel. Take half of the avocado and add it to the top of the green mixture, drizzle with more olive oil and lemon juice and season generously with Montreal Steak Seasoning or a medley of cracked peppercorns. I love to also add basil leaves or mint to this salad to give it some freshness. Enjoy with some crusty bread or yummy multi grain crackers.