Category: Connect (Page 1 of 3)

6 Tips for Healthy Meal Planning Made Easy

Meal planning can feel overwhelming, intimidating and even repetitive and boring. It’s one of those things that we know we “should” be doing but rarely prioritize. Planning your meals and cooking from scratch gives you more control over what you’re putting in your body. It puts nourishment in your hands vs. someone else’s. When I consistently plan meals, I feel better, save money and time, waste less food and find that mealtime is less stressful because I know what I’m having ahead of time.

I’m about to finish a two-part series on meal planning at the Institute for Integrative Health in Baltimore. We had a great time coming together to talk about strategies for why and how to meal plan in a way that feels less intimidating and overwhelming.

I thought I’d pull together some of the top tips from the first session to support you in better meal planning! Here are my top meal planning tips:

1) Stock Your Pantry

If you have convenient, accessible, nourishing foods in your pantry, fridge and freezer, you’ll be more likely to eat those foods! It might sound too simple, but that’s what it takes. Start by cleaning out your pantry by tossing anything that is expired or isn’t supporting your health and wellbeing. Once you’ve done that, replace those items with nourishing ones instead.

I love this video from Whole Foods about how to stock your pantry. It includes all of our pantry staples. Check it out and notice which foods you tend to not have on hand. Canned beans, grains, and nuts and seeds are must-haves for us, in particular!

2) Spice It Up

Herbs and spices are an easy and inexpensive way to add variety and flavor to your food. We tend to shop in the bulk spices section at MOMs Organic Market, so we just get what we need for more obscure spices and continue refilling our glass jars for the ones we use on a regular basis. Here are our spice rack staples:

  1. Cumin
  2. Cinnamon
  3. Oregano
  4. Thyme
  5. Rosemary
  6. Sea Salt
  7. Black Pepper
  8. Chili Powder
  9. Curry Powder
  10. Turmeric
  11. Coriander
  12. Bay Leaves

3) Follow the 50/25/25 Plate Ratio

This is not a hard and fast rule, but it is something that helps me mentally map out a meal. Whether it’s in the form of a salad, soup, or side, half of my plate is made up of vegetables. Fruit is often something I snack on or put in my smoothies. Some of my favorite whole grains or starchy veggies are quinoa, brown rice, bean-based pasta (like Tolerant Foods), squash, spaghetti squash, etc. My protein source is either plant-based or animal-based, depending on my mood and what my body is craving at the time.

Notice how relatively small the protein portion is on the Harvard School of Public Health’s healthy eating plate compared to the typical American plate. Also, protein is in a variety of foods, including whole grains, vegetables, and beans, so keep that in mind, too!

4) Follow a Simple Process

I shared more details about our favorite cookbooks and meal templates in this post from a few weeks ago about What We Eat: A Peek At Our Weekly Meal Plan. I’m also a big fan of Precision Nutrition’s infographic about meal planning and how to combine spices in your meals. It’s super helpful!

  1. Look at your week and determine how many meals you’ll need.
  2. Look at what ingredients you already have in your pantry, fridge and freezer.
  3. Using a cookbook or online tool to find recipes that use those ingredients.
  4. Make a list of ingredients that you need to complete those recipes.
  5. Go grocery shopping.
  6. Wash, chop and cook veggies when you get home. Mark containers with masking tape, so you know what recipes they go with. Make bigger batches of recipe that will hold up well in the fridge for a few days ahead of time (grains, beans, stews, chilis, oatmeal, muffins, frittatas, roasted veggies).

5) Use a Recipe Template

I’m a fan of meal ASSEMBLY vs. meal planning because I like the idea of mixing and matching different ingredients to form a variety of dishes. The Environmental Working Group has a fantastic recipe guide arranged in template-style, and you can download the PDF here for free. Here are a few more of my favorite combinations:

  • Smoothies: 1 cup fruit + 1 cup liquid + 2 T fat (nuts, seeds, avocado) + protein + additional veggie (spinach, peeled zucchini, carrots, cauliflower) and superfood. This is the Caribbean Island Breeze Smoothie we made in class!
  • Grain bowls: 1 part grains + 1-3 parts raw veggies + 1 part cooked veggies + protein + crunch/fat + dressing/sauce
  • Frittatas: Eggs + chopped veggies + leafy greens + spices/herbs + salt
  • Salads: Greens base + non-starchy veggies + starchy veg or whole grain + protein + crunch/fat + dressing

Mason jar meals are one of my favorite meal templates. This is the Carrot & Chickpea Mason Jar Salad we made during the class. You have to try it!

6) Change Up Your Meals & Get Inspired!

As technology continues to expand, there are more meal planning and meal kit delivery service companies than ever before that make the process more fun and exciting.

Try a theme night focused around a certain topic like Meatless Monday, Taco Tuesday, What’s Left Wednesday (leftovers), Fiesta Friday, Souper Saturday, Salad Sunday, etc. If you know every Tuesday is tacos, you’re just changing up the ingredients but can reuse spices and core ingredients like wraps and shells.

I also encourage you to check out these options for meal planning services and meal kit delivery services.

Online Meal Planning Services

Meal Kit Delivery Services

How about you? Do you have any go-to meal planning tips? Feel free to share them below. I’ll be sharing more ideas about batch cooking, food storage and time-saving tips and tools in the next post!

My Top 8 Real Food Snack Bars

I spent the afternoon with a client in DC and did a sampling of my favorite snack bars. It went so well and was so well received that I thought I’d put together a quick blog post to give you the details about what we tried and learn how to pick out an “upgraded” nutrition bar.

With our on-the-go lifestyles, it can be easy to prioritize convenience over quality, especially when it comes to eating. Instead of sitting down for a meal, many of us grab a snack, like a protein or granola bar. Unfortunately, many of the bars on the market these days are packed with some not-so-nourishing ingredients and as much sugar as a candy bar. Not only that, but the ingredient list contains dozens of ingredients that you’d never find in an at-home pantry.

Here’s the secret.

To maintain balanced energy and to satisfy hunger, you’ll want a bar that has a combination of protein, fiber and healthy fats and a lower sugar count. When we eat something containing fiber and protein, it helps to slowly release blood sugar, so we don’t deal with spikes and drops that trigger irritability and other not-so-pleasant physical and emotional symptoms.

The American Heart Association recommends no more than 6 teaspoons (24 grams) of added sugar per day for women and no more than 9 teaspoons (36 grams) of added sugar per day for men. That’s not much. 

Here are a few tips to keep in mind when picking out a bar:

  1. Aim for single digit sugar content…or close to it. When you’re looking at a label, remember that 4 grams of sugar = 1 teaspoon of sugar. Fortunately, the next round of nutrition facts label will include information about added sugars.
  2. Opt for 5+ grams of fiber to keep you feeling full. I look for about 20% fiber on the nutrition facts panel.
  3. Go for at least as much protein as fiber. I look for protein to at least equal and (ideally) exceed sugar content.
  4. Look for an ingredients list that contains real food vs. “isolates” and unfamiliar words. I look for bars containing ingredients that, for the most part, I could make on my own.
  5. Try to eat actual meals as often as possible, and use these bars in a pinch!

Here’s a list of the bars we sampled (and a few extras!). I’ve indicated whether they are gluten-free (GF), dairy-free (DF), vegan (V), or soy-free (SF). I also listed how many grams of sugar / fiber / protein are found in one variety of each type of bar. One of my favorite things to do, which you’ll see below, is to share the story behind the bar, so we can connect more with our food, where it comes from and how it makes us feel.

Soul Sprout 

GF, DF, V, SF

Why I Like Them: Shari, the founder of Two Moms in the Raw, started making raw foods after being diagnosed with Multiple Sclerosis. She found that a natural path to wellness (including a raw food diet) worked best for her health. She couldn’t find any raw snacks that tasted good, so she made her own. I actually wrote a whole blog post about the first version of these bars when they were branded Two Moms in the Raw. They have since rebranded and reformulated their products and came out with a few new lines of products, too.

Flavors: Blueberry Burst (10g sugar / 3g fiber / 5g protein), Wow Cacao Nib, Cranberry Crush, Charming Cherry Chocolate, Gotta Getta Gojiberry and Go for Goldenberry, Coconut Almond Chocolate Chip, Apple Crazin’ Cinnamon Raisin, Coconut Almond Delight, Hoppin’ Jalapeno Almond, Sea Salt Vinegar and Sweet ‘N Salty.

Where to Find Them: MOMs Organic Market, SoulSprout.com (sign up for their mailing list to get 20% off your first order!), Thrive Market.

GoMacro Thrive

GF, DF, V, SF

Why I Like Them: I love the story behind this company. Amelia (the founder) and her family grew their own food and were entrepreneurs who made money selling the food products they created. When she was diagnosed with breast cancer, she modified her diet to be plant-based and created GoMacro bars.

When I first saw these Thrive at MOMs Organic Market I was excited. I love when new products are introduced that prioritize real food ingredients, nutrition, and flavor. I was at the Green Festival in DC last weekend and Go Macro was there sampling all of their bars. My favorite was the Ginger Lemon one. Now I just need to find who sells it near me!

Flavors: Ginger Lemon; Almond Apricot; Caramel Coconut; Blueberry Lavender; Chocolate, Nuts & Sea Salt; Chocolate Peanut Butter Chip.

Where to Find Them: MOMs Organic Market (some varieties), Whole Foods, GoMacro.com, Wegmans, The Fresh Market. You can fill out a request form on their website to request them at stores near you.

EVER BAR

GF, DF, SF

Why I Like Them: When I first reviewed these bars about two years ago here, I was impressed by how much fiber and protein they contained and how short the ingredient list was. To this day, they are still my go to bar because of the purity of ingredients and how filling they are. EVER BARs are paleo-friendly, non-GMO, and locally made in Olney, Maryland! I could also identify all of the ingredients as “food,” which isn’t always the case with bars.

While most bars list whatever sweeteners they use as one of the first three ingredients (because those bars are more sugar than anything else), EVER BAR has sweeteners as their last few ingredients, and the primary ingredient in every bar is organic hemp seeds. They’re a little chewier than most bars, but I don’t mind it because I know I’m getting high quality nourishment.

Flavors: Almond Cranberry (my fave), Cinnamon Ginger, Blueberry Cashew, and Green Power. The Cinnamon Ginger bar has 11g sugar / 6g fiber / 12 g protein. The other bars have a similar profile.

Where to Find Them: MOMs Organic Market, Wegmans, LivityFoods.com, Amazon, Dawson’s Market.

Health Warrior Pumpkin Seed Bars

GF, SF, DF

Why I Like Them: These were recommended by my friend Jen, and I’m so glad she told me about them because I didn’t even know they existed! The pepper one is REALLY peppery…but I’m a pepper lover, so I was okay with it. I definitely want to try the Cinnamon Spice one next. I’ve had the Health Warrior Chia Bars before but didn’t even know about this line of sweet and savory bars. They’re lower in sugar and have a good amount of protein but are a bit lower in fiber than I’d like.

Flavors: Cinnamon Spice, Honey Cracked Pepper & Turmeric, Dark Chocolate. The Cinnamon Spice bar has 7g sugar / 2g fiber / 8g protein.

Where to Find Them: Amazon, Health Warrior, and Lucky Vitamin. The best deal is on Amazon!

Primal Kitchen

GF, SF, DF

Why I Like Them: I was initially drawn to these bars because they were a new product at the grocery store where I shop. When I took a closer look, I was impressed by the protein (15g) and fiber (5g) content and pleasantly surprised by the low sugar content (only 3 grams!).

Monk fruit, a Chinese herb cultivated for centuries by Buddhist monks, is the primary sweetener. Much like stevia, it’s a natural zero calorie way to sweeten without the blood-sugar raising effects of sugar. It can have a bit of an aftertaste, so my favorite bar was the Macadamia Sea Salt one.  The 15 grams of protein come from nuts and seeds and collagen from grass-fed cows. Here’s the scoop from their website:

The collagen protein used in Primal Kitchen Macadamia Sea Salt Bars is collagen hydrolysate from grass-fed cows, which is broken down into individual amino acids and easier to absorb and digest, so it’s a preferable alternative to taking collagen in, say, capsule form.

Flavors: Macadamia Sea Salt (3g sugar / 5g fiber / 15g protein), Cashew Coconut Bar, Dark Chocolate Almond, Chocolate Hazelnut. To be honest, I didn’t really love the chocolate flavors and prefer the Macadamia Sea Salt bar most.

Where to Find Them: MOMs Organic Market, Thrive Market, or PrimalKitchen.com.

EPIC

GF, DF, SF

Why I Like Them: These are Bill’s favorite bars, so I had to highlight them. They’re paleo-friendly, high in protein and low in sugar but typically don’t contain fiber, so I like to pair them with some crunchy veggies. Think of them as an upgraded form of jerky made with responsibly-raised animals that were fed their natural diet. Inspired by the diets of our hunter gatherer ancestors, these bars combine high quality meat, wholesome vegetables, fruit, nuts and seeds.

EPIC foods begin with a living animal. We believe that all ruminants should consume diets they were biologically intended to eat and roam freely outdoors. As a result our beef, venison, wild boar, lamb, and bison are raised on open pasture just how nature intended. We continuously strive to convert ranchers to this pasture based livestock model, and through our products, create financial incentives to help change American agriculture.

Flavors: Beef, Apple & Uncured Bacon (2g sugar / 0g fiber / 11g protein); Turkey Almond Cranberry; Venison Sea Salt Pepper; Beef, Habanero & Cherry; Chicken Sesame & BBQ; Chicken Sriracha; Lamb, Currant & Mint; Wild Boar Bacon; Bison Bacon Cranberry; Smoked Maple Bacon; Smoked Salmon Maple.

Where to Find Them: They have over a dozen varieties, and you can find them at MOMs Organic Market, Wegmans, Whole Foods, Trader Joe’s and EpicBar.com.

KIND

Why I Like Them: They are low in sugar, and you find buy them anywhere – airports, gas stations, grocery stores, and beyond – and that’s why I recommend them. KIND has a few lines of their bars (Nuts & Spices, Sweet & Spicy) that are low in sugar (6 grams or less). They also contain a decent amount of fiber and protein to keep you feeling full and satisfied. When I spoke at the WELCOA conference last spring, I shared the story behind KIND bars, so if you’re not familiar with it, I’d encourage you to check out this article about the amazing story behind the bars.

Flavors: I opt for the lower sugar Nuts & Spices Line. My favorite flavors are Maple Glazed Pecan & Sea Salt (5g sugar / 5g fiber / 6g protein) and Cashew & Ginger Spice. Other flavors include Madagascar Vanilla Almond, Dark Chocolate Nuts & Sea Salt, Dark Chocolate Almond Mint, and Black Truffle Almond & Sea Salt.

I’m also a fan of their Sweet & Spicy savory bar line that includes flavors like Roasted Jalapeno (the crowd favorite at the tasting), which contains 6g sugar / 3g fiber / 10g protein. Other flavors in that line include Thai Sweet Chili, Chipotle Honey Mustard, and Sweet Cayenne BBQ.

Where to Find Them: Just about everywhere. From grocery stores to gas stations and Amazon, everyone carries KIND bars. 

RXBAR

GF, DF, V, SF

Why I Like Them: The group of friends who created these bars were frustrated by the lack of transparency and real food ingredients in the protein bars they were eating. They wanted to come up with a bar that was simpler and honest about what was in it. What you see is what you get. Each package includes as the final ingredient, “No B.S.” I’ll be honest and say these taste more like what you’d expect a protein bar to taste like and have a bit more sugar (even if it’s natural) than I’d like, BUT I just love their transparency and accessibility, so I’m in.

Flavors: Their most popular flavor is the Chocolate Sea Salt (15g sugar / 6g fiber / 12 g protein). Blueberry, Coconut Chocolate and Maple Sea Salt, Peanut Butter, and Chocolate Mint are their most popular flavors. For more flavors, click here.

Where to Find Them: Wegmans, Whole Foods, Trader Joe’s, Amazon, RXBAR.com.

Aaaand that’s a wrap! What are your favorite snack bars? Any that you love that I’m missing??  I’d love to know what you think, so feel free to comment below.

Meet Crunchy Kat: Living Well Made Easy

For the past three and a half years, I’ve written every single post on this blog. I love sharing what I’m learning and creating, but I also have a desire to build community in a more intentional way. For that reason, I’m going to start introducing you to some amazing people I’ve connected with along my journey, so you can get to know them and what they have to offer, too. These are people I align with philosophically and people who bring hope, light, nourishment and passion to the world with the goal of making it a better place.

My hope is that you will connect with these great people, too, and follow their work to learn about different aspects of health, wellbeing and nutrition that I may not cover. We’re better together 🙂

I’m excited to introduce you to my friend and fellow blogger, Kat Downs from Crunchy Kat. I think you’ll really love her and will be inspired to check out the cool work she is doing, too. Here she is!

I first met Rachel at a Swapfoods Swapple tasting back in February, and I could immediately tell she was someone I wanted to get to know. So when she asked if I wanted to write a guest post for her blog, I was pumped!

In getting to know Rachel, it’s clear we have a lot in common. I love Rachel’s post on her food philosophy because mine is almost exactly the same!

I launched Crunchy Kat in August 2016, but I’ve been learning about health and wellness for more than five years. I’ve always had an interest in food and nutrition, even though I’m not a Registered Dietitian or Nutritionist. I’m an average person and a former athlete, and by all accounts, I was a fairly healthy person. But I’ve noticed that I feel so much better when I feed my body real food.
I didn’t always used to be like this though.

I’ve always loved food, but it’s taken me awhile to refine my eating habits, and it’s still a work in process. I’ve realized that I feel better when I eat a mostly gluten-free, dairy-free diet, but it’s sometimes hard to make those choices.

I’m the first one to admit that I like to streamline things in the kitchen.I believe food and cooking shouldn’t be complicated, so on Crunchy Kat I talk a lot about eating real food with simple ingredients. You’ll never find me whipping up a 12-course meal all day on a Saturday. That’s just not my thing! I’m all about simple, healthful recipes that are quick and easy. Click the picture below for some of my favorite salad dressing recipes!

I love thinking about where our food comes from and how it sustains us. I also love researching information about what’s in the products we put in our bodies and on our skin. I’d been spending so much of my free time finding better food and beauty products that I decided to share what I was learning with others.
My goal is to take the work out of it for you and offer solutions I’ve found. I know how confusing and overwhelming it can be to eat well, so I want to bring healthy products and options to people who don’t have time to do the research themselves. I want to help people make good choices when it comes to food.

One of my favorite things is to do is grocery shop or visit a farmer’s market. I love exploring the grocery aisles for new products and dreaming about how I can incorporate them into my next meal.

I like offering easy-to-follow recipes for people who may not have the energy to think about their next meal. Because of that, experimentation in the kitchen is something that excites me, but I know not everyone has time for that. That’s one of the reasons I started Crunchy Kat.

Some of my favorite things to experiment with are smoothies (like this cherry banana almond butter smoothie), energy bites (like these coffee cacao bites), easy weeknight meals (like this cauliflower fried rice), and homemade dairy-free milks (like this coconut milk). And you can always find me posting impromptu recipes on my Instagram account.

Would you try any of these recipes? I’d love to know which ones you might like to try! Thanks for letting me hang out with you today! 🙂

Mediterranean Spring Salad with Easy Avocado Dressing

As someone who used to hate salads and didn’t eat them until midway through college, I’ve come to love them and enjoy them as a regular part of my meals. What I love about salads is how many nutrients and colors you can mix together at one time and how versatile they are!

I tend to put my salads together based on whatever I happen to have in the fridge at the time. I start with a base of greens, add in chopped or shredded veggies, toss in some source of protein, and add something crunchy like nuts or seeds…or in this case – crunchy Mediterranean veggie patties!

Most veggie burgers I’ve tried have been pretty nasty and full of ingredients that I wouldn’t find in my pantry, so I stayed away from them for most of my life.

That was true until I tried Hilary’s Eat Well Burgers at the Natural Products Expo in Baltimore in 2015.

I’ve been a huge fan ever since, and we always have them stocked in our freezer. What I love about these burgers is that they are free from gluten, dairy, soy, nuts, and eggs, and they are made with real food ingredients – nothing weird. Oh, and their taste and texture are SO good! I’ve even heard someone describe them as a healthier hush puppy.

They have a bunch of different varieties of burgers, including the following: Root Veggie, Hemp & Greens, Adzuki Bean, Kimchi, Curry, Spicy Thai, Black Bean, and the “World’s Best Veggie Burger” Original flavor, which is their best seller. We buy them at MOMs Organic Market and Wegmans. To find where they are sold near you, click the Find It Here Link beneath the product on this page.

The dressing came to be when I opened my fridge and saw an avocado and a lemon and decided to put them together to see what would happen. It was a success!

This salad is packed with anti-inflammatory, nourishing, plant-powered ingredients and is full of flavor and a variety of textures to keep your taste buds and your tummy happy 🙂

Mediterranean Spring Salad with Avocado Dressing

Servings: 2

Ingredients

Salad
6 cups leafy greens (I used a greens and radicchio blend)
1 cup shredded carrots
1/4 cup sundried tomatoes, chopped
1/2 cup broccoli or other sprouts
1 small handful fresh basil, chopped
1 cup cooked chickpeas, drained and rinsed
6 mini Hilary’s Eat Well Mediterranean veggie burger patties, cooked according to package instructions

Dressing
1 garlic clove, peeled and chopped
Flesh of 1 avocado
1.5 tablespoons lemon juice
3 tablespoons water
1/4 tsp plus a pinch sea salt
Fresh black pepper, to taste

Directions
1. Toss all salad ingredients together in a bowl and set aside, except burgers.
2. In a mini food processor, pulse the garlic until finely minced then add remaining dressing ingredients and process until smooth. You may have to scrape down the sides and repeat. Alternatively, you can try to mash the avocado and whisk ingredients in a small mixing bowl by hand, but it won’t be as smooth.
3. Toss dressing with salad (it’ll be thick) and top with veggie burgers. Feel free to chop them up to the size of croutons!

My Food Philosophy: What Matters Most

Are you paleo? Vegan? Gluten-free? What diet are you on?

I can’t tell you how many times I’ve been asked questions about what “diet” I follow. I get it. It can be tempting to categorize ourselves and to label the way we eat.

We have a desire to know “the way” and what the right answer is when it comes to what we “should” be eating. But I’m not a huge fan of labels. They can be limiting, restrictive, and isolating.

If I had to describe the type of food I eat, I would say it is colorful, mostly plant-based, with a focus on whole, real ingredients that I can pronounce. I eat to feel good, not just for the next five minutes, but for as long as possible. I’ve found that gluten and dairy-based foods don’t make my body feel good, so I don’t eat them. I prioritize the quality of my food and want to know where it comes from and whom my purchase impacts.

But I’m not “on a diet,” and I don’t eat this way to prove anything to anyone.

A few years ago, I interviewed a local naturopathic doctor, Dr. Kristapps Paddock, and I’ll never forget what he said.

Dogma is a belief or set of beliefs that’s accepted by the members of a group without being questioned or doubted.

Isn’t that true of most diets?

We don’t question them. We accept them as truth because some celebrity, health expert, or friend told us so.

Unfortunately, this has brought us to a place of not questioning things, not asking why, not getting curious. We don’t stop to notice if they are working for us. One of the most helpful and transformational things we can do when it comes to what we eat is to question everything. To get curious. To pay attention to our body’s signals.

We know more than we’ve ever known about food and nutrition, but there is still so much more to learn that it doesn’t make sense for us to be polarizing when it comes to eating. It drives a lot of people away from conversations about nutrition. While the same general principles are universal (i.e., eat food, not too much, lots of plants), the nuances may not be. Everybody is different, so what’s most important is that we get curious about what works for US (not our neighbor, co-worker, friend or family member).

So, instead of adopting a dogmatic attitude toward eating, I have a food philosophy. It captures my approach to eating, the mindset I have around food, and what I believe to be true. It communicates what I’m about and how I want to think and feel when it comes to food.

It’s not irrefutable. It’s not scientific. It’s not the only way.

It’s empowering. It’s clarifying. It reminds me of what is true for me and my body. It’s what I’ve come to learn works best for me.

As you read it, I invite you think about which parts resonate with you. If anything does, try to hold on to that idea and let it guide the eating choices you make this week. If you want to take it to another level, try coming up with your own version of a food philosophy!

My Food Philosophy

I believe food matters.
I believe my body matters.
I believe I matter.
I believe I’m more than a number.
More than a dress size, calorie count, or scale reading.
I believe in being curious about what I eat and noticing, without judging, how food affects me.
I believe in connecting with my food, how it makes me feel, where it comes from and the impact it has beyond my plate.
I believe food is a way to connect with my body, my community, and my purpose.
I believe in slowing down and savoring food, noticing its textures, aromas, and beauty; pausing to express gratitude for the beauty on my plate.
I believe in enjoying food without anxiety, guilt, shame or judgment.
I believe in elevating the quality of my food and eating the highest quality available.
I believe in upgrading my diet to crowd out whatever is not working for me.
I believe in eating food that tastes good AND makes me feel good.
I believe in being open to exploring and trying new foods.
I believe food is inherently amoral (neither “good” nor “bad”).
I believe I am responsible for my eating choices.
If I’m going to eat it, I own it (I’m not “cheating”).
I believe having energy, glowing skin, a strong immune system and a positive mood are signs that I’m giving my body what it needs.
I believe in fueling and nourishing my body with whole, vibrant, healing food, so I can feel alive and energized and fulfill my purpose here on earth.
But I believe food is only part of the puzzle when it comes to being our best selves.
Food matters, but there is more to living well than eating well.
Friendships, community, connection.
Peace, patience, kindness.
Faith, grace, joy.
Love.

8 Easy Ways to Upgrade Your Thanksgiving {+ Dozens of Recipes!}

I have so many positive memories of Thanksgiving from growing up – the giant glazed donuts from Woodlea Bakery we got every year for breakfast, watching the Macy’s Thanksgiving Day Parade, and helping my mom peel apples for her signature three-apple pie.

We never did anything too extravagant, and it was usually just the five of us – my parents, me, and my brother and sister – but Thanksgiving was a special day in our house. Now that I’ve grown to love cooking so much, it’s become my second favorite holiday after Christmas. This year, I’ll be making this gluten-free stuffing, pecan-crusted sweet potato casserole, roasted garlic cauliflower mash, and these pumpkin cheesecake.

I wanted to offer up some helpful tips and tricks to support you on Thanksgiving Day. Most of the websites that give tips for Thanksgiving just tell you to use healthier versions of your favorite staples, avoid going back for seconds, and watch your alcohol consumption. While I agree that all of those recommendations are useful to some extent, I’m here to offer something different, something more inviting and life-giving.

Happy Thanksgiving, my friends! 🙂

thanksgiving-cover

1) Be Present & Enjoy It

Thanksgiving is meant to be a time to come together with friends and family to celebrate the abundance and blessings in our lives. It’s easy to get caught up in the busy pace most of us keep throughout the year. For at least this one day, we can choose to pause, reflect, and be present. Enjoy the day. Savor the meal.

Part of being present means being aware of our body. If you’re going to eat something, OWN IT. Notice how it smells, tastes, and feels. Notice the signals your body sends you. Are you really hungry or do you just want something to do? Your body will let you know when it is no longer hungry. Pay attention to it. Take a break. Save the leftovers.

2) Eat Breakfast

When we know we’re going to be eating a lot later in the day, many of us will skip breakfast or eat too little early in the day to “save up” for the afternoon. Instead of skipping breakfast, which will lead to overeating later, have a nourishing breakfast to start your day. Try one of these 25 breakfast recipes, like this pumpkin spice oatmeal or this quick and easy black bean scramble.

3) Upgrade Your Recipes

All of us have family favorites that aren’t likely to be replaced anytime soon, but I invite you to give a new side dish recipe a try. I put together a collection of nearly 30 nourishing, delicious, and upgraded Thanksgiving recipes in this blog post. You won’t want to miss the maple-roasted Brussels sprouts, shredded Brussels sprouts salad, pumpkin spice dip, pecan-crusted sweet potato casserole, or pumpkin cheesecake.

brussels-salad-angle

Shredded Brussels sprouts salad with walnuts

4) Taste the Rainbow

Most Thanksgiving plates look pretty one-note with lots of browns and whites and a little bit of green or orange. Focus on filling your plate with as many colors as possible. This sweet potato casseroleshredded Brussels sprouts salad, and butternut squash and quinoa harvest salad will all add color to your plate!

The more colors you have, the more fiber is on your plate, the fuller you will feel, and the more nourished you will be. If you have kids, encourage them to count the colors on their plate and celebrate who gets the most.

5) Reallocate Your Plate to 50 / 25 / 25

That’s the ratio I recommend to “up” the nutrition of your plate. Half of the plate filled with vegetables (i.e., greens, salad, Brussels sprouts, broccoli, cabbage, etc.) with some room for fruit, 25% protein (i.e., poultry, meat, seafood), and 25%  fiber-rich starch (i.e., sweet potatoes, squash, corn, grains). I’m a big advocate of the Harvard School of Public Health’s Healthy Eating Plate below, which is a visual representation of the 50/25/25 ratio.

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6) Slow Down

I hear a lot of people (me being one of them!) say things like, “But you don’t understand, it’s just that I LOVE food.” It’s given as a reason why we eat so much. Here’s something to consider from author, Geneen Roth, one of my favorite writers and truth tellers:

When you love something, you spend time with it.

Boom.

Man, she is always so spot on.

If you really, truly love food, spend time with it; take time to connect with your food. Pause before you eat and offer gratitude for the farmers who grew it or raised it, the money you have to purchase it, and the hands that prepared it. So often we forget about the process our food goes through to get from the farm to our fork. If you want to cut down on discomfort later that day, slow down and chew your food thoroughly before taking the next bite. 

7) Take a Digestive Enzyme

If all else fails and you realize you’re not going to follow any of the steps above, give your digestive system some support and take a digestive enzyme. This is kind of like the last-ditch effort. I almost feel like I’m advocating for overeating by putting this one in here, but I also think it could help a lot of people. When we overeat, we put a lot of extra work on our digestive system and don’t have enough enzymes to break down the massive amounts of food we’re eating. Some of my favorite digestive enzyme brands are Rainbow Light, DigestGold, and Garden of Life. You can find them on Vitacost.com.

8) Move Your Body

Moving your body helps stimulate digestion and regulate your blood sugar – something that is usually out of whack due to the amount of food most of us eat on Thanksgiving. 

Start a new family tradition focused on movement. Take a walk Thanksgiving morning for at least 30 minutes and try to do the same after dinner. Find a Turkey Trot 5k in your area on Active.com. Or, if you’re in Baltimore, JOIN ME at Movement Lab for a 90-minute dance jam on Thursday morning at 10:00!

Some of Baltimore's Nia community with a few amazing Movement Lab instructors

Dancing with some of Baltimore’s Nia community with a few amazing Movement Lab instructors

Do you have any helpful tips to share to make Thanksgiving more nourishing for your body, mind and soul? Feel free to comment below!

Pure Genius Brownies & Blondies: Upgrade Your Sweet Treats

When I was in college, one of the nicknames given to me by my husband’s fraternity brothers was “Betty Crocker.”

I grew up baking with my mom and neighbor, Miss Muriel, and it was always something I enjoyed. I was known for making Reese’s Peanut Butter Cup cookies, GIANT chocolate chip cookies, and cookies and cream brownies in college. I wasn’t exactly into healthier baking back then, but the cookies and brownies were always a hit!

Since I’m all about upgrading what we eat, so we can eat tasty things AND feel good about it, I share dozens of sweet treat recipes on this blog. And as much as many of you like making things from scratch, sometimes it’s nice to have store bought options when you’re short on time or just want to try something new.

What if there was a company that could take one of our favorite sweets – brownies – and upgrade them by adding in some fill-you-up fiber and protein? And what if they put all of that goodness into one little package that actually tasted good?

For all of you with kiddos, what if you could find a dessert that you felt good about putting in your little ones’ lunchbox, knowing it was school-safe and nut-free and had some nourishment in it?

Meet, Pure Genius brownies and blondies.

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I first tried these at the Natural Products Expo East last fall and became a fan. They were recently named the NEXTY award winner for best new sweet or dessert at Expo East 2016.

I couldn’t believe that the FIRST ingredient in both the Deep Chocolate Brownie and the Chocolate Chunk Blondie was…chickpeas!

You’d never guess that every Pure Genius brownie and blondie contains more than 40% garbanzo beans (chickpeas). And we’re talking whole beans, not flour.

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Believe it or not, YOU DON’T TASTE THEM AT ALL! All they do is add protein, fiber, and a nice soft texture to these tasty treats. Here are a few more reasons why you should give these brownies a try:

  • They’re gluten-free, vegan, soy-free, dairy-free, and nut-free (perfect for nut-free schools and kids with food allergies!)
  • GMO-free (verified by the Non-GMO Project as not being genetically modified or made with genetically modified ingredients)
  • They taste great and have a nice chewy texture, unlike most gluten-free brownies, which are often crumbly. My husband, who also has a sweet tooth, loves them as well, especially the blondie.
  • Each hefty bar has under 200 calories, 3 to 4 grams of protein, 3 to 4 grams of fiber, and only 11 grams of sugar.
  • They have an expiration date! Real food is supposed to go bad and rot, and these will, too. If a food lasts on a shelf for six months or more, is it really something we want to be putting in our body if we want to feel our best?

So, where can you buy these bean-based brownies?

  • Visit Pure Genuis’ website here. I’ve got some good news for you! Use code RACHELSKITCHEN for 20% off all online orders. The code is valid through November 30, 2016.
  • Buy on Amazon: Chocolate Chunk Blondies or Deep Chocolate Brownies.
  • Find them at your local Whole Foods.

Have you tried Pure Genius brownies and blondies before? Let us know what you think below!pure-genius-brownieblondie-brownie

Triple Orange, Fennel & Beet Salad with Arugula

Wouldn’t you love to know how to make the most of your food, so you waste as little as possible AND stay nourished with delicious food?

I’m here to help 🙂

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In the first part of a two-part series I’m teaching about the restorative, healing power of food, I shared several anti-inflammatory, antioxidant-rich, nutrient-dense recipes. All of the recipes are free from wheat, milk, eggs, soy, shellfish, and peanuts, which are some of the most commonly allergenic foods.

In their book, The Elimination Diet, Tom Malterre and his wife Ali Segersten point out that 80% of their patients felt significantly better after removing dairy and gluten from their diet. I found that all of my symptoms – allergies, congestion, frequent colds, dry skin, acid reflux – were reversed when I changed my diet and removed dairy and gluten.

One of the reasons I started this blog was to share recipes and inspiration for you to make changes based on what your body is telling you it needs.

We made homemade almond milk, chocolate-covered cherry smoothie, white bean and fennel soup, sauteed greens with pumpkin seeds, and the recipe in today’s post. I was inspired to make a salad with beets and oranges as I was reading Dr. Michael Miller’s book Heal Your Heart. But I wanted to upgrade it by adding in some stomach-soothing fennel, anti-inflammatory avocado, and anti-cancer arugula.

Not only that but this recipe features all three components of the orange – zest, juice and whole segments. It’s a great way to reduce food waste and make the most of the dollars you are spending!

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Ingredients

4 beets, diced (Love Beets is my favorite brand)
1 fennel bulb
2 oranges
1/4 tsp coarse sea salt
1/2 tsp fresh ginger root, peeled and grated
1 tsp raw honey
1/2 cup extra virgin olive oil
1 avocado, diced
1/4 cup pecans, chopped

Directions

  1. Prep fennel following these steps from The Kitchn and put in a large bowl. I used a mandolin to thinly slice it.
  2. Peel one orange, cut into slices, then pull segments apart. Set aside.
  3. Zest half of second orange using a microplane grater into a medium bowl. Cut the orange in half and squeeze the juice into the bowl, being careful to remove the seeds. Whisk salt, ginger, and honey into bowl with juice and zest. Whisk in olive oil until it starts to thicken.
  4. Pour half of dressing over fennel and let sit for 10 minutes, so orange juice can soften fennel. Add beets and orange slices and toss to combine. Add arugula, avocado and pecans and toss gently to combine. Add additional dressing if needed. Serve immediately.

10 Tasty New Food Finds from Natural Products Expo East 2016

What a whirlwind the past few weeks have been!

From the Natural Products Expo East in Baltimore to the Culinary Nutrition Expert Retreat in Toronto, a Holistic Health Conference in Madison, Wisconsin and the New Jersey Veg Fest yesterday, and teaching a few workshops in between, I’ve been on what felt like a natural health tour of North America.

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I’ve also gotten some clarity around how I want to focus and what I want to share. I feel drawn to go deeper on this blog than I have been in the past few months. I’m grateful for your patience with me as I’ve been a bit less regular with posts over the past month, but the clarity I’ve gained during that time was worth it.

One of the reasons you’ve told me you come to me with questions or follow me on Instagram and Facebook is to be up to date on the latest and greatest natural food products that I use in my own home and recommend to you. I know one of the most frustrating aspects of starting to eat well and remove foods like dairy and gluten is the overwhelm you feel when you step into the store and blankly stare at a wall with 20 options for one product.

How do you know which to choose?

I’m here to make it easier AND to introduce you to some fun, new products before they hit stores. For the past three years, I’ve attended the Natural Products Expo East in Baltimore as Press because of how much this community supports my efforts on social media (THANK YOU!).

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I want to pay it forward by sharing with you my top finds from the expo. As with all of my recommendations and recipes, they are all gluten-free and dairy-free.

I think you’ll be excited to see what is going to be coming to grocery stores in the coming weeks and months!

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1) Hilary’s Eat Well Breakfast Sausage Patties

I first found out about Hilary’s Eat Well veggie burgers two years ago at my first Expo. To be honest, I wasn’t someone who ate veggie burgers; I thought they were pretty nasty and full of a bunch of ingredients I wouldn’t have in my own pantry.

These burgers are different. They are one of the ONLY foods we have in our freezer at all times. Bill loves to have them for breakfast, topped with an egg or on top of a sweet potato hash, and we also love them toasted and then crumbled up on a salad. I featured these burgers in my mason jar salad recipe at the end of the summer. They are SO good!

To make things even better, they now have a breakfast sausage version. It contains all real food for ingredients (i.e., no weird soy protein isolates) AND is dairy-free, gluten-free, soy-free, and egg-free. The two versions I tried were Apple Maple and Spicy and my favorite was definitely the Apple Maple.

Where to Find Them: Click this link to find a store near you where you can buy all of Hilary’s Eat Well products.

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2) Farmhouse Culture Ginger Beets & Kraut Krisps

Since over 70% of our immune system sits in and around our digestive system, eating fermented foods is one of the best things we can do to boost our immune system, not get sick, clear up our skin, reduce bloat, and have regular bowel movements (at least 1/day!).

I’ve been a fan of Farmhouse Culture’s Kimchi and Sauerkraut for about a year now and a few months ago I started taking their Gut Shots to support my digestive and immune systems. When I stopped by their table and saw their new branding (love it) and their new products, I was stoked!

The ginger beets were amazing and would be delicious chopped up and put on a salad or just eaten as a snack. But one of the coolest snacks I tried all day was the Kraut Krisp. With almost 50% sauerkraut, organic corn masa and a shelf stable probiotic blend in the seasoning mix, this is a chip you can feel good about eating. The dill pickle is amazing! I’m hoping to see both of these yummy foods in my local store soon!

Where to Find It: Here is the link to their Store Locator. On the link is a Product Request form that you can print out and take to your local store!

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3) Beetnik Organic Frozen Meals 

We discovered beetnik Organic frozen meals about a year ago.What I love about them is that they are made with real, whole food ingredients and taste more like a homemade meal than a frozen one.

They are Bill’s #1 go to choice for lunch at school when he hasn’t packed leftovers or planned ahead. As an elementary school teacher, he’s lucky if he gets 20 minutes to enjoy his lunch, so convenience is key, but so is staying fueled and energized throughout the day.

Bill has liked every single one he has tried, and I know he’ll be excited to check out some of their new flavors like Ragu Alla Bolognese, Pollo Alla Cacciatora, Organic Lemon Chicken with Cauliflower Rice, Organic Shepherd’s Pie with Grass Fed Beef, and Organic Beef Chili with Sweet Potato. The first two are pasta sauces, and the last three are paleo-friendly and grain-free.

Where to Find Them: I buy them at MOM’s Organic Market or Roots Market, but you can use this store locator to find them near you.

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4) Miyoko’s Creamery {Dairy-Free Cheeses}

When you stop eating dairy, one of the things you miss the most is the creaminess of cheese. Fortunately, food has come a LONG way, and brands like Miyoko’s give us the opportunity to get that beloved texture back 🙂

At the Expo, they were sampling their Smoked Farmhouse, Fresh Loire Valley and Double Cream Chive cheeses as well as a few others. They also have Garlic Herb, Sundried Tomato Garlic, Winter Truffle and Herbs de Provence varieties. Organic cashews are the base of their cheeses and give them a rich and creamy texture

Where to Find It: I buy mine at MOMs Organic Market or Whole Foods but you can use this store locator to find where they are sold near you!

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5) Soul Sprout Snacks

After undergoing a rebranding from Two Moms in the Raw (who I’ve written about here) to Soul Sprout, these snacks are better than ever. They have granola bars, almond butter truffles, nut bars, grain-free cereal, and almond protein crackers.

Their plant-based snacks are made with sprouted ingredients and have recently undergone a makeover in the ingredient list. They used to use agave as a sweetener but upgraded to coconut sugar, which is less controversial and even more delicious.

Where to Find Them: I buy mine at MOMs Organic Market, but Whole Foods and The Fresh Market carry their products as well. Look for them at your local grocery store or shop online on their website here.

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6) Jackson’s Honest Chips

I first tried these chips at Expo East two years ago and fell in love. They have become our go to chip and I’ve introduced them to dozens of people through my workshops and cooking classes, and my coworkers are kind of obsessed with them, too. They’re perfectly crunchy and incredibly satisfying.

The founders of the company created the chips as a result of helping their son recover from an illness doctors couldn’t diagnose or treat. They discovered how powerful coconut oil was in his healing and use it as an ingredient in all of their chips. My favorite variety is the sweet potato chips, but they introduced two *new* products at the Expo – Maple Cinnamon Sweet Potato and Rippled Red Heirloom Potato Chips. All I can say is YUM.

Where to Find Them: I buy mine at MOMs Organic Market, Wegmans or The Fresh Market, but you can find them near you using their store locator here.

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7) Cappello’s Cookie Dough

I first fell in love with their chocolate chip cookie dough two years ago at the first Expo East I attended. Their cookies are gluten-free, dairy-free, and grain-free and use almond flour as the base. They introduced three new kinds of dough at the expo: Double Chocolate, Lemon Zest and Ginger Snap. I have a pack of each sitting in my freezer right now along with some of their fettuccine and lasagna sheets that I can’t WAIT to use!

Where to Find Them: I’ve bought their products at MOMs Organic Market and Whole Foods Market, but you can find them near you using this locator.

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8) Simple Mills Crackers & Baking Mixes

I fell in love with Simple Mills baking mixes when I met them at Expo East two years ago. They have the best boxed bread mix, pancake and waffle mix, cake mix, muffin and cupcake mix, and pizza dough. I use their bread mix to make this delicious paleo-friendly, gluten-free stuffing, perfect for the upcoming holidays!

At the Expo, they were introducing their new almond flour crackers. My favorite is the Sun-dried Tomato Basil version, but they also have a Fine Ground Sea Salt and Rosemary & Sea Salt variety. You HAVE to try them!

Where to Find Them: I buy their products at MOMs Organic Market, Target, Home Goods (hit or miss!), or online at Amazon. Use their store locator to find them near you.

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9) Forager Dairy-Free Yogurt

I used to eat yogurt every day growing up. I didn’t like sandwiches as a kid, and yogurt was one of the few foods that was easily portable and filled me up. It took me 25 years to figure it out, but the yogurt I was eating wasn’t the healthiest. It was usually full of lots of sugar and the brands I used to buy (Yoplait and Dannon) rank as two of the BOTTOM FIVE of a list of 129 yogurts rated by the Cornucopia Institute here.

Most dairy-free yogurts have a funky texture and more gelatinous than smooth and creamy. Fortunately, companies like Forager are beginning to step up their game and bring us delicious dairy-free yogurts that taste closer to the real thing. I loved how velvety smooth their cashew milk-based yogurt was and think you will, too!

Where to Find It: I’ve found their other products at MOMs Organic Market, so I’m hoping they will carry the yogurt soon! You can find out more on Forager’s website.

img_827010) Coco-Roons Superfood Cookies

I have to admit it – I used to hate coconut. At Halloween, every Mounds bar or Almond Joy went straight into the trash. No thank you! Over the years, I’ve come to love coconut no matter what form it takes – coconut flakes, milk, oil, and butter. It’s so rich and full of flavor.

One of my favorite desserts are the Coco-Roons made by Wonderfully Raw. My usual go-tos are the brownie and vanilla maple versions, so I was super excited to find out that they rebranded AND introduced two new flavors at Expo – Salted Caramel (YESSSS) and Chocolate Chip Cookie.

Where to Find Them: The best deals are at Home Goods, but you can also buy them at MOMs Organic Market, The Fresh Market, Whole Foods, and Safeway. Check out their store locator for more store options!

Well, that’s a wrap, friends! Those are my first ten finds. I think you’ll love them and can’t wait to share another round of awesomeness in my next post!

HEX Ferments: The Difference, The Flavor & The Future

This is the second part in a two-part series. Did you miss the first post? To learn about the start, the art and the heart of HEX Ferments, click here

I had the privilege of interviewing Meaghan Carpenter, one of the founders and owners of HEX Ferments, a fermented food and drink company located in Baltimore. I was drawn to her story because of how her company embodies the core of my food philosophy – to connect with our food, where it comes from and how it makes us feel; to savor our food, prioritizing quality and taking time to enjoy it; and to nourish our bodies with vibrant, life-giving food.

The Difference

So, what makes HEX Ferments different than other fermented foods and drink companies? Meaghan had a lot to say about that and was passionate about the quality of what they create.

We source and ferment for peak flavor. […] We work with layering flavor. Our staff are all trained in the culinary field. We’ve hired people that know how to work with flavor. We don’t use a lot of dried spices. We use a lot of fresh herbs and spices and we source from local farms for about 90% of our produce. That helps us to get the foods that are the freshest and at the peak of their flavor and nutritional profile.

The health benefits of HEX’s products vary greatly from most products on the market, especially in the case of something like pickles. Most pickles on the market are made with vinegar, which acts as a preservative to make them more shelf stable. It’s used as an instant acidifier.

hex-picklesUnfortunately, most vinegars are denatured or killed, so the nutritional benefits of fermented food are lost; there’s no probiotic component to vinegar pickles. The way HEX produces their products preserves the nutritional integrity and gives us the host of benefits we expect.

HEX naturally ferments their products through the process of lactic acid fermentation, which creates the beneficial microbes that characterize pickles, sauerkraut and kimchi. The next time you’re in the market for a jar of pickles or sauerkraut, make sure you read the label. You want it to be a “living food” with live cultures, no heat and no vinegar.

Not only does HEX prioritize using high quality ingredients and best in class fermentation practices, but they are also particular about the vessels in which they make their products. Unlike most large companies, they don’t use plastic barrels lined with plastic to ferment. When you’re creating a food that acidifies itself, you’re creating a lot of microbes that are really powerful that can eat away at plastic. Because of that concern, the team at HEX ferments in stainless steel, which also helps to keep their products tasting the same as well. That is considered the gold standard for how to ferment.

What I was surprised to learn next gave me another reason to take pride in having HEX Ferments as one of our own. They are the only fermented food company in the U.S. that makes and sells everything at their storefront. This gives their customers a unique experience and the ability to taste and smell everything and talk to the people who have a hand in making the food.

The Flavor

People often come up to the stand and aren’t shy about their feelings toward fermented foods, “I hate sauerkraut.”

Instead of being flustered or offended, Meaghan responds gently, “I’m sorry to hear that. That just means you haven’t had really good sauerkraut. You can learn to like sour.”

If you’re new to fermented foods, it can take a little while to adapt to their naturally sour taste, but Meaghan gave me some suggestions that could help.

  • Pickles are a great way to start because most of us are already familiar with them and have tried them before. Try some cucumber pickles or other pickled vegetables.
  • Try kombucha. It’s an easy entry point because it often has a bit of sweetness to balance the sour, and people tend to like its fizziness.
  • Their carrot confetti made with pickled carrots is a good starter and converted a former sauerkraut hater into a weekly customer.
  • Mix and eat things like sauerkraut with food. If you eat salad, instead of adding dressing, take a few tablespoons of the kraut, chop it up, mix it into your salad and add some olive oil.
A few bottles of HEX's brightly colored kombucha

A few bottles of HEX’s brightly colored kombucha

So, how much sauerkraut should you eat? What amount of kombucha is best to drink?

Start small. Keep in mind it is a living food and you’re introducing billions of bacteria into your system.

Meaghan suggests starting with one tablespoon of kraut or kimchi a day with food (i.e,. chopped up on a salad, as a condiment, mixed in with grains and beans, on a sandwich, etc.) and see how your body reacts. Her stepmother swears by breakfast consisting of an English muffin with peanut butter and HEXs juniper caraway sauerkraut. I can’t say it appealed to me, but Meaghan’s enthusiasm about it might get me to try it!

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Sauerkraut pairs nicely with tacos in this dish with Clavel’s tacos and watermelon radish pickles

For kombucha, Meaghan recommends starting with four to six ounces on an empty stomach in the morning. This has helped her and others with chronic constipation.

As with any food, slow down and pay attention to how your body responds and then increase the amount you’re eating or drinking or stay where you are. Over time, it’s likely you will be able to eat more.

The Shop (Where to Find It!)

To learn more about HEX Ferments and their upcoming events and for locations where you can find their products, check out their website at www.HexFerments.com.

Locally, you can find their products at MOMs Organic Market, Whole Foods, Graul’s, and Eddies Market as well as at the Waverly Farmer’s Market in Baltimore on Saturday mornings.

fullsizerenderIf you’re in the DC area, swing by Each Peach Yes! Organic Market at Capitol Hill, or the Arlington MOMs Organic Market for a jar of their famous kraut or kimchi. Hex also has a presence at the Silver Spring Farmer’s Market and Bethesda Farmer’s Market on Saturday mornings.

If you’d rather skip the trip to the store or market and order online, you can order their products through Washington Green Grocer, Relay Foods, Hungry Harvest, and Hometown Harvest.

The Future

HEX Ferments is experiencing a ton of growth and will be expanding to a larger production space just down the road from Belvedere Square, where their storefront will remain. They will gain over 1,000 square feet of space.

A sneak peek at the new space

A sneak peek at the new space

They have plans to teach a few workshops in the fall and look forward to introducing more people to the art of fermentation. I’ll be sure to keep you updated about those events through my Facebook page and this blog.

Over the years, Meaghan and Shane have grown to appreciate and embrace all that Baltimore has to offer. They look forward to continuing to build community through HEX Ferments, as they invite us to connect with our food, how it makes us feel and where it comes from; appreciate food as beauty and art; and nourish our bodies with living, healing food that will leave us looking and feeling our best.

Have you tried HEX Ferments products? Do you have a favorite? Feel free to share below!

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