The Anti-process Series: The Best Breakfast for Your Human Body

            I've been meaning to get more recipes on here for cooking from scratch with your family. I haven't made any breakfast posts & I figured that needed to be the next project! I have included a recipe that really nails every aspect of the basic daily dietary need for the HUMAN BODY. 

            This is what your body NEEDS! Not what we want to stick in our mouths, but what you need to rewire your brain to realize is actually food -- real, minimally processed, whole food that your body recognizes, absorbs & can change the way you feel, think & act. So many of the negative aspects in our society can be fixed by simply treating your body for what it is & what IT needs. I know I say this a lot, but I don't think it can be emphasized enough: 

you only get one body!!!! 

            Ok, so I'm going to use the "F-word" a lot in this post. FIBER. Fiber is so important! Whether you are trying to get healthy, stay healthy or even lose weight, fiber should be something you eat & eat LOTS of; but the  majority of Americans hardly ever reach their daily requirement! It is a very small minority that even does this fiber thing right. VERY, VERY SMALL!!!

            The reason we have trouble getting our fiber is because this comes from carbohydrates. When most people think carbohydrates, they think bread, pasta, cereal & other things along these lines; but most of the carbohydrates in these items come from SUGAR, not the necessary dietary fiber that is what our body actually needs. 

            Actually, I just deleted a lot of what I had written because I didn't mean for this to turn into a fiber rant. I'll do that in another post to help you debunk what actually has fiber & what is sugary crap! 

On to breakfast!!!!

            Breakfast is the best place to start your day off with fiber because it's like your body's health insurance for the rest of the day. You want to shoot for somewhere between 10 & 15 grams of fiber in your breakfast. If I ever find a (ahem, still yummy) way to get above 10 while still staying at a proper caloric level, I will let you know; but for now, I have two variations on the same recipe with all the proper nutrition. Ready to get started? OK!

The FNT Miracle Oatmeal of Your Dreams!

(REMEMBER TO DRINK HALF YOUR BODYWEIGHT IN OUNCES EVERYDAY*)

Prep Time:   just enough time to grab the ingredients & boil water.

Cook Time:  30 minutes (if you use steel cut oats -- much less if you use quicker cooking oats. The original 30-minute stuff is the best, but the five minute stuff certainly won't kill you, haha. Because I know the steel cut are the best for me, I like to make a batch the night before & refrigerate in small serving containers.)

First Variation Ingredients:

• 2 cups water
• 1 cup steel-cut oats
• 2 scoops vanilla-flavored whey protein powder
• 2 tablespoons chia seeds
• 1 whole medium banana

Directions:

1. Bring the water to a boil. Slowly stir in the oats & reduce the heat to a medium/medium-high, depending on your stove. (Just low enough so that the pot doesn't boil over.) Let it cook for five minutes or until the oats are starting to really thicken (it usually is five minutes).
2. Reduce heat & let it simmer (uncovered) for 30 minutes (or to whatever consistency you prefer. I just do the 30 minutes).
3. Turn off your burner & stir the oatmeal. Then, while it is still very hot, add the protein powder, stirring in one scoop at a time. Stir & then taste to make sure there isn't any undissolved powder.
4. Stir in the chia seeds one tablespoon at a time. Really give it a few good stirs to distribute all the ingredients as evenly as possible & then just let it sit for about a minute.
5. This is where I get out four containers & separate the oatmeal into four 3/4 cup servings. Any little extra in the pan I will distribute evenly to the four. Refrigerate or if you want to eat right away, move on to the final step.
6. When you're ready to eat it, either fresh & still hot or just reheated, top with the banana. I like to slice up the banana & just put it on top, but you can also mash the banana into the oatmeal itself if you like!
7. Go eat!

Second Variation Ingredients:

• 2 cups water
• 1 cup steel-cut oats
• 2 scoops vanilla-flavored protein powder
• 8 almonds, crushed into pieces (like you put them in a plastic bag & smashed them with your kitchen mallet)
• 1/2 medium banana (a HALF of the banana this time!!!!!)

Follow the instructions above, but top now with the almonds & only half of the banana this time.

Nutrition Information:

Both variations have pretty similar nutrition, except for the fat; but the fat is healthy fats from almonds that your body needs & ups the fiber to exactly 10 grams, so that can be easily overlooked at this point.

First Variation:

• Calories 350
• Fat 5
• Carbohydrates 55g
• Dietary Fiber 9.6g
• Soluble Fiber 3g
• Insoluble Fiber 6.6g
• Sugar 16g
• Protein 24g

Second Variation:

• Calories 353
• Fat 9.8g
• Carbohydrates 57g
• Dietary Fiber 10g
• Soluble Fiber 3g
• Insoluble Fiber 7g
• Sugar 16g
• Protein 25g

*If you are adding fiber to your diet, you are doing something really awesome for your body & any of it's icky symptoms; but when you are increasing fiber, you certainly want to increase your water intake as well. 

(YES, I SAID WATER! DIET COKE IS NOT WATER! GATORADE IS NOT BETTER FOR YOU THAN WATER! IT'S CALLED ADVERTISING & THEY PAY A LOT OF MONEY TO MAKE US THINK THINGS THAT ARE NOT TRUE TO GET US HOOKED ON THEIR PRODUCTS BECAUSE WE THINK WE'LL BE BETTER, SMARTER, FASTER, OR STRONGER BUT THE TRUTH IS THAT WATER IS THE ONLY DRINK THAT CAN DO THAT FOR YOU! YOU'RE A FREAKING HUMAN BEING & YOU ARE SUPPOSED TO DRINK WATER, DAMMIT! WOULD YOU GIVE GATORADE TO YOUR CAT? NO! BECAUSE IT'S BAD FOR THEM! AND IT'S BAD FOR YOU, TOO!

Oh, but green tea ain't too shabby, either; BUT THE REAL STUFF YOU STEEP AT HOME & NOT PRE-MADE IN A BOTTLE MADE BY BASICALLY ANYONE ELSE!)

       

.....ok, whoops. Sorry about that. ANYway, I've said it on this blog a hundred times, but I'll say it again. We are supposed to drink half of our bodyweight in ounces each day. So if a woman weighs 130 pounds, she needs 65 ounces, or 8.25 8-oz glasses, of water (AT LEAST) to keep her body operating optimally. For anyone who didn't catch that math, I wrote out the instructions below. Just remember that this is the minimal amount. Drinking about two extra glasses is even more ideal.

1. Find your bodyweight in pounds
2. Divide it by 2
3. Divide that by 8 (as in ounces of water in an 8-oz glass)
4. The number you get is the number of 8-oz  glasses of water you should be drinking a day.

Thank you all & I hope you enjoy!

Stay FNT,

Natalie

The Anti-process Series: Simple & Delicious Refrigerator Dill Pickles

Refrigerator Dill Pickles:

Simple & Delicious!

We have a ton of cucumbers this year in our garden so I decided to find a recipe for pickles.

I wanted it to be simple & delicious, use whole ingredients, & keep the nutrients in the food.

By making this type of refrigerator pickle, the ingredients go to work pickling the cucumbers in the refrigerator so that there is no cooking involved. By limiting the process of the pickle, more nutrients are left in the jar for you to eat; & the pickles stay crispy & fresh-tasting!

I found two cucumbers suitable for pickling (generally 2-3 cucumbers will do the trick).

I cut the cucumbers into long diagonal slices but you can 

leave them whole or cut spears, circle chips, etc. 

(I cut them this way because, let's face it, I'm going to fry some of these suckers! 

NO, fried pickles are NOT good for you!)

Put the cucumbers in the jar with five sprigs of fresh dill.

(You can use 1 Tbsp. dried dill instead, but why?)

Add:

3 Tbsp. white vinegar

3 garlic cloves, crushed & minced

15-20 peppercorns

1/2 Tbsp. sea salt

1/4 tsp. red pepper flakes (optional)

This is just a picture of my ingredients.

Then top off the jar with distilled water, enough to fill the jar.

Let them sit for 12 hours, then flip the jars upside down for 12 hours.

Finally, store in the refrigerator & enjoy for up to three months.

TA-DA! See how easy that was? Enjoy!

Stay FNT, Natalie

The Anti-process Series: Making Egg Noodles

REMEMBER: Anything that you make at home yourself is better than even the "healthiest" (processed) alternative at the store. KNOW YOUR FOOD! BE AWARE!

So let's just dive right in...

STEP ONE:

I start with:

4 cups flour

1/4 cup extra virgin olive oil

3 eggs

1 1/2 teaspoon salt

A cup with warm water nearby

Mix salt into the flour. 

Then make a nest with the flour, like a mountain with a hole in the middle. 

Pour the oil into the center.

Crack the eggs into the center as well. 

Start working the dry flour into the liquid center & 

add water while kneading as necessary to get a consistency of tough dough. 

It looks like this:

*****SIDE NOTE!*****

You can't really screw up this recipe. If you add too much liquid, you just add more flour & vice-versa. Just knead until you have the right consistency. Noodles are not made from fluffy dough like pizza crust. They do not contain yeast so they will be tough & flat. 

Also, live & learn!!! The more you make them, the easier it is to gauge proper consistency. 

So practice, practice, practice!

********************

STEP TWO:

OK, now to roll out the noodles. 

Use your fists to flatten out the dough ball as much as you can. I usually break the dough into two or three smaller balls first so I can work with smaller batches. 

Take a rolling pin & just start rolling the dough flat. 

I get it as thin as I can & then put the dough through my pasta machine, but I didn't always have a pasta machine so I used a rolling pin for the whole thing. 

It turns out great either way, so don't worry about the machine if you don't have one.

 Either way, this is the machine I use:

The Marcata Atlas Wellness 150 Pasta Machine

STEP THREE:

Rolling Pin: just roll out the dough as thin as you can, adding flour so that they don't stick to the surface. 

Machine: Crank the dough through the machine.

Both Rolling Pin & Machine:

Fold the dough over itself as shown below.

Put it through the machine or roll out again.

Repeat step three until the dough looks smooth. 

It doesn't have to be perfect, that's what makes homemade taste so good!

It usually takes me about three times, 

adjusting the thickness of the machine roller each time to a smaller level.

STEP FOUR:

Cut the noodles to the size you desire or is necessary for your dish.

*****SIDE NOTE*****

Yes, yes, yes... I could have used a noodle attachment to make all of the noodles uniform, which I would have done if this batch had been for pasta; but if I'm using them for something like chicken noodle soup (as I am here), I really love to cut them by hand. 

I still try to keep them a similar size because you want them to cook uniformly, but I like the noodles just the way my Grandmother made!

*******************

STEP FIVE:

Either cook or store. 

To cook, bring your water or broth to a rolling boil & drop the noodles in one at a time. 

This keeps them from getting stuck together. 

Boil for 5-7 minutes or until the noodles are thoroughly cooked, but still chewy.

Finished homemade chicken noodle soup, just like my Mam used to make, 

paired with a delicious serving of homemade bread!

Stay FNT, people!

Natalie

The Anti-process Series: Homemade Ravioli

Homemade Ravioli

REMEMBER: Anything that you make at home yourself is better than even the "healthiest" (processed) alternative at the store. KNOW YOUR FOOD! BE AWARE!

Let's make one thing clear... 

This is a recipe for once you have begun maintaining your healthy lifestyle. This is not fat-free, low-carb or any of that. It's ravioli - so take it for what it is; but it is a healthier alternative to the highly processed frozen varieties & pre-made (supposedly) "fresh" refrigerated options at the store. 

The best part is that KIDS LOVE IT! Child obesity is a major issue in this country & actually grabbing whole ingredients & cooking fresh, delicious food for them is the best way to help fight the obesity epidemic.

Lecture is over. You get it. 

You can make the filling ahead of time, so I will tell you about that first.

FILLING INGREDIENTS:

Low-fat Ricotta Cheese - 1 cup

Grated Cheese (I used a mixture of parmesan, which the recipe called for, & mozzarella) - 3/4 cup

Egg - 1

Minced Fresh Basil - 1/2 cup

Salt - 1/2 tsp.

Pepper - to taste

Mix all the ingredients in a bowl. This can be refrigerated overnight.

Here is a book I have used while getting started making pastas. I have found it immensely helpful & easy to have around on the counter while I'm working.

The Pasta Machine Cookbook by Donna Rathmell German

On Page 22 is a recipe for Basic Semolina Pasta.

"This basic recipe is for any noodle product, as it contains egg."

I didn't have semolina flour, so I used (& have continued using) the bread-baking flour I had on hand. Once I even used all-purpose flour in a pinch & this always seems fine. You just have to be careful to follow the directions for the ingredients & expect that your texture will be off at first. You then slowly add water 1-2 tablespoons at a time until the consistency is right. Patience is key & practice will make you more able to feel when the dough is right.

PASTA INGREDIENTS:

Flour - 1 cup

Egg - 1

Olive Oil - 1 Tbsp.

Waiter (as needed) - 1 Tbsp. 

NUTRITION INFO PER 1-CUP SERVING:

276 calories, 10.1g protein, 42.2g carbs, 7.3g fat, 21.1mg sodium

Supplies

After Mixing & Rolling Dough by Hand.

ASSEMBLING THE RAVIOLI:

Working with a quarter of the dough at a time, roll the dough out using a pasta maker. 

You'll want to roll it as thinly as possible, so use the last setting. I use a

Marcato Atlas 150 Wellness Pasta Maker in Stainless Steel by Atlas.

When you're done rolling, you should have a long rectangle about 4 inches wide.

I used a ravioli press because they are inexpensive to buy & make ravioli the same size 

for uniform results when cooking. I use a

Norpro Ravioli Maker With Press.

Place small spoonfuls of filling (about a teaspoon) along the pasta, 

just below the center of the pasta, leaving about 1 1/4 inch between.

I used my rolling pin to roll over the back & help the press come through the dough. 

This assures that each ravioli is sealed tight & makes the ravioli much easier to separate.

Then you just flip them out of the press & separate with a pastry wheel.

Set the ravioli on a floured surface to dry for 30 minutes. 

Flip them & let rest on the other side for another 30 minutes.

(This is just to make sure that the ravioli is sealed & lessens the chance of the pasta tearing while cooking. The first time I made them I didn't allow for this time & it turned out fine, probably because I made the pasta thicker than it needed to be. I didn't do this on purpose, 

it is a common beginner's mistake.)

Continue with the rest of the dough, rolling out a quarter of the dough at a time.

STORING INSTRUCTIONS:

  

At this point, you can refrigerate the ravioli on a lightly greased sheet, covered with plastic wrap, for several hours, or freeze them. If you opt to freeze them, make sure you freeze them in a manner that they don't lump together.

COOKING INSTRUCTIONS:

When you are ready to eat, bring a pot of water to a light boil. You don't want to cook ravioli at a rolling boil. This doesn't just go for homemade ravioli, but store-bought, as well.

Boil for 3-5 minutes, until cooked through.

Serve with your favorite tomato sauce & enjoy!

With much love & consideration,

~ Natalie ~

The Anti-Process Series: Quick & Easy Homemade Pizza Crust

REMEMBER: Anything that you make at home yourself is better than even the "healthiest" (processed) alternative at the store. KNOW YOUR FOOD! BE AWARE!

Let's make one thing clear... 

This is not a post for anything to be eaten on a detox or when you're trying to drop weight at a healthy, yet quick, rate. This is a recipe for once you have begun maintaining your healthy lifestyle. This is not fat-free, low-carb or any of that. It's pizza crust - so take it for what it is; but it is a healthier alternative to frozen pizzas, pre-made brands of pizza crust, or even processed dough you can buy at the store. 

The best part is that KIDS LOVE IT! Child obesity is a major issue in this country & actually grabbing whole ingredients & cooking fresh, delicious food for them is the best way to help fight the obesity epidemic.

Lecture is over. You get it. 

Cooking from scratch does not have to be difficult or time-consuming. It can even be fun! Make this dough & then set out a line-up of healthy, tasty toppings for a fun family 

"Make-Your-Own-Pizza Night!"

On with the recipe!!!!

Combine in a mixing bowl:

1 cup warm water

2 1/4 tsp (or 1 .25-oz package) yeast (dry active or quick rising)

1 tsp sugar

Whisk the first three ingredients together & then wait a minute.

While you are waiting, preheat the oven to 450 degrees & get out the next ingredients, which are:

2 1/2 cups of flour

1 tsp salt

A drizzle of extra virgin olive oil

Add the ingredients to the bowl & fold until you have a dough ball.

Let the dough rest 5 minutes. If you wait less, it's no big deal. If you wait longer, you get slightly lighter dough & what seems like more of it. I never give myself enough time to wait any longer, haha.

I always use this amount of dough to make 2 pizzas; so I cut the dough in half & throw a ball onto a floured surface. Start pressing & making flat. A rolling pin always does the trick for me. Sometimes I hold it up & let gravity stretch it a little, too. I also like to pretend I am a pizza tosser & try to figure that out; but I who am I kidding??? Hahaha

I lay foil on a round pizza pan to save my oven from messes. I spray it with cooking spray like Pam.

PUT THE PIZZA ON IT'S COOKING PAN/STONE/ETC 

BEFORE YOU ADD THE TOPPINGS! 

Raw dough is almost impossible to move once it is topped.

SIDE NOTE:

I buy blocks of cheese, shred them in my food processor, & store in labeled bags. Economically-minded people suggest that this saves you money... it technically does, but it's really not a significant amount & also not why I do it. Cheese isn't natural, it is one of the most highly processed foods we eat; so buying it shredded, wrapped in serving size plastic packages, etc only worsens an already sticky situation. This is the same reason that I don't buy bags of salad, baby carrots, or any other prepped fruits or vegetables - they are void of vitamins & minerals by the time they get to your mouth!

Add sauce & then cheese & toppings. 

***If you are watching caloric intake, measure, measure, measure!***

Cheese for my son - jalapeno & pineapple for me! This has always been my favorite pizza... 

It's delicious, you should try it!

Bake for 10 minutes or less - you will know it's done because the cheese will bubble.

The smell of delicious, hot pizza brought a little on-looker. 

The best part of this picture is that he was not wearing any pants! 

Store leftovers in the refrigerator - or freezer if you won't use it in the next couple of days.

YUM!

Along with the fitness & weight loss info, I am trying to include more nutritional recipes for basic healthy living. I hope that you enjoy the recipes & please let me know how your creations turn out! I always see the amount of traffic on my site & where it comes from, but I would love to hear more feedback!

More Yummy Pizza Pictures:

In Good Health & With Much Love

~Natalie *FNT*~

Meal Prep Tips & Healthy Habits to Remember

Hello & Happy New Year, everyone! 

I have GREAT news! I am feeling much better finally & coming back!

What a long trip this has been but it has really taught me to be thankful for my health. 

To start the new year, I shared some pictures of food that fits in any healthy meal plan in the post

Healthy Meal Plan Recipes.

Here are some tips to remember with your food prep.

BEWARE OF PORTION SIZES!

Here is a picture of a typical chicken breast:

This is also what people think of as an appropriate serving or portion of chicken breast;

BUT IT IS NOT!

Here is a picture of an ACTUAL serving or portion of chicken:

An appropriate portion of meat is the same size as your palm & as thick as a deck of cards.

No pesky weighing is necessary!

Here is the same portion with a serving suggestion:

Make several portions & season with different salt-free seasonings. 

Here I used different McCormick & Mrs. Dash seasonings to cook several portions in one dish at once:

Buy vegetables in bulk, wash, & store for easy access for snacking &/or meal prep:

 Fresh fruit is always a beautiful (& edible) centerpiece!

It's also a good way to get kids to watch your healthy habits & help themselves to do the same.

- Baking Bread -

Baking bread is SO easy! 

Here I had done it by hand:

I LOVE MY BREAD MACHINE!

Check back soon for simple recipes, techniques, & equipment in an upcoming post.

You still make everything from scratch, but the machine does the 

kneading, rising, & baking for you all in one place. 

It allows me to bake my own bread EVERY OTHER DAY without spending all day doing it.

Here is a machine baked loaf:

Making your own pasta is also SO easy! 

Check back soon for simple recipes, techniques, & equipment in an upcoming post.

Here is my first attempt at fettuccine!

On the drying rack, looking delicious!

I immediately made my first dish with leftover Christmas turkey:

Turkey Fettuccine Primavera

Always, ALWAYS make too much!

That way you have extras lying around for busy nights.

I hope this helps makes your healthy living easier!

In good health & with much love & consideration,

~ Natalie "FNT!" ~