Earlier this week Thing Two and I headed out to explore the local food options in Rapid City, South Dakota. Thing One stayed home with Brent because he wanted to practice his piano.

Our first stop was the farmers market where we bought some of our fruits and vegetables for the week.

I was happy to find a vendor selling whole free range chickens for $8 a chicken.

We also stopped at Breadroot Natural Foods Co-op.

They had a large selection of bulk items.

I saw some directions for sprouting your own seeds. I’ve been wanting to do this for a long time so I picked up some alfalfa seeds.

After the co-op we stopped at Safeway to pick up the last few things we needed but couldn’t find at the co-op or market.

We came home and laid out our bounty just like the old days when I lived in a house without wheels. (I just got a little homesick reading that old post. I can’t believe our family has been on the road for almost a year!)

Anyway the bounty included quinoa, oats, black beans, red beans, pinto beans, lentils, unsweetened coconut flakes, alfalfa seeds, raw honey, pears, peppers, cucumbers, apples, heirloom tomatoes, and a melon.

I was most excited about the green tomatoes! We made fried green tomatoes last night and I’m looking forward to eating the leftovers with scrambled eggs this morning.

Coming in at a close second were the organic beef hot dogs on sale for $3 a package at the co-op. I know I know, even organic-grass-fed-blessed-by-the-pope hot dogs aren’t really “healthy” but you know what? They taste good!

I got this mason jar lid strainer to make the sprouting easier. Since we are coming into winter and finding good produce isn’t always an option I thought I’d give sprouting a try.

Has anyone sprouted seeds before? Any advice?

Hugs and High Fives,
Jenn

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We all know that soda isn’t good for us but giving it up can be hard.

Are there any healthy alternatives to soda?

You betcha! Water kefir, my favorite beverage, reminds me of cream soda with a slight tang. Personally, I prefer water kefir over kombucha. Both of these beverages are so enjoyable that I have continued to brew them while living in our RV where space is tight and everything we brought had to be “worth it”. Water kefir and kombucha made the cut.

I love my water kefir over ice. Beats a chemical laden soda any day!

Tibicos or Water Kefir Grains

What is water kefir?

Water kefir is simply fermented sugar water. Water kefir grains or, tibicos, are a symbiotic collection of bacteria and yeast that feast on sugar in water creating a fermented beverage full of probiotics.

What are the benefits of water kefir?

There are numerous health claims made for water kefir everything from clearer skin to fighting cancer but very little research to back those claims up. The biggest benefit I see is that it gives your gut a healthy dose of beneficial bacteria, enzymes, vitamins, minerals and, like I said, it’s a delicious alternative to soda. Since I started drinking kombucha and water kefir my soda cravings have virtually disappeared.

How do I make water kefir?

I learned to make water kefir from a friend a few years ago. It has always turned out so well that I stuck with her directions.

Water Kefir

4 Cups Filtered or Spring Water *
1/4 Cup of Turbinado Sugar
1/4 Cup of Kefir Grains
1/4 Tsp Organic Unsulphured Molasses (not necessary but the minerals help keep the grains healthy)

*Reverse osmosis or distilled water is not recommended. The water should contain some natural minerals.

Truth be told, I gave up measuring the molasses and now just use a “fork dip” of molasses.

First, dissolve the sugar and molasses in the water in a glass container. (I rarely wait for the sugar to completely dissolve and it turns out fine. Also I use a quart size mason jar and don’t measure out the water.)

Next, add the grains. It’s not necessary to add any of the water kefir. Cover your grains with a cloth secured by a rubberband or a loose plastic lid. If you have a metal lid (like I do) cover it with a napkin, and LOOSELY close the lid. You want the grains to get some air. Let it sit 24-48 hours at room temperature before straining the kefir and repeating the process in a new batch.

I store my water kefir in the fridge in an empty bear bottle. Often I will leave it out on the counter overnight to build up carbonation before putting it in the fridge.

Once I fermented it in the closed beer bottle. Bad idea. When we opened it it sprayed out so hard that it hit the ceiling. I was lucky that the bottle was strong or it might have exploded in my hands. So make sure it can “breathe”.

Water Kefir on the Left & Kombucha on the Right

(photo by Janetha)

Or if I’m brewing more than one mason jar at a time I use large bottles with pressure wire lids. I have no idea what you actually call these sort bottles but you can buy them from Ikea.

Simple dimple.

However if you google around you may end up with a few questions.

Do I need to use a plastic strainer?

Most people will say you do. I didn’t have a plastic strainer and since I’m into minimalism, I didn’t want to go out and buy something else so I used a fine metal strainer I already owned. I should say I don’t let my grains sit in the metal strainer (but I don’t think they would be traumatized if I did). I simply strain the water kefir into a container and dump the grains into a bowl while I’m dissolving my sugar. I’ve been doing this for almost two year now and have never had a problem.

How long do water grains last?

My understanding is that if taken care of they will last indefinitely as they multiply.

How do you “take care” of water kefir grains?

I try to make sure I change the water (start a new batch) every 48 hours. However, sometimes I forget and they ferment too long running out of food. This can damage the grains. At one point, I noticed my grains weren’t multiplying so I strained them and washed them by stirring them (rather vigorously) around in filtered water. Then I put them a quart sized mason jar full of filtered water with 1/4 cup of turbinado sugar and 1/4 tsp of molasses. I let the kefir grains “rest” in the refrigerator for about a week before I rinsed them and started a new batch. Immediately, the grains started multiplying again and making delicious kefir. “Resting” your grains also works when you are going to be gone for an extended about of time. How long it takes your grains to run out of food mostly depends on heat. If it’s hot they will ferment faster and run out of food.

What do you do with extra grains?

Since healthy water kefir grains multiply you will be left with extra grains. I use those grains in smoothies, give them away, and sometimes eat a spoonful plain. I know the thought of it kinda grosses me out too but they don’t really have any taste.

How do I know if my water kefir grains are “working”?

You will see bubbles rising up from the grains and the kefir will have a slightly fermented taste. Try the sugar water mixture before adding the grains by pouring a little into a separate cup (you don’t want any contamination) and then try it again after 24-48 hours and you should taste the difference. It also changes color.

Do you rinse your grains each time?

No, I’m lazy so I rinse them about every other batch.

Nectarine Water Kefir

Can you flavor water kefir?

Yes. After the initial fermentation I sometimes remove the grains and add dried fruit. I’ll let it sit on the counter for an extra night or two. I’ve also heard you can use vanilla extract or lemon but I haven’t tried it.

Where do I buy water kefir grains?

Personally, I have never bought water kefir grains. I got mine from a friend. So my suggestion would be to start on Facebook and ask if any of your friends make water kefir. You never know what your friends might have brewing behind closed doors. I got my first kombucha scoby from someone I had no idea was into health when I posted on Facebook I was looking for one. If that doesn’t work you could always look on Craigslist. Lastly, I’ve seen them for sale on the internet but since I have never bought them online I can’t vouch for any of the website. If anyone has purchased them online feel free to share your source.

Hugs and High Fives,
Jenn

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The post Water Kefir – How to Make the HEALTHY Soda Alternative appeared first on Girl Heroes.

Like motivation, inspiration comes and goes. Sometimes, I go weeks eating the same thing day after day. Then suddenly, I’m inspired and spend the next 3 weeks experimenting and creating new recipes all crazy like Willie Wonka…but without the sugar…and the top hat.

Here is one of my newest recipes.  It’s easy and healthy.  I’m all about ease and, most of the time, about nourishment.  Oh yeah and it’s good.  So good, I almost forget it’s healthy.

Sweet and Spicy Squash Soup

Yellow Squash, about 6 peeled and sliced squash
1/4 Onion, sliced
1 Garlic Clove, sliced
1 Jalapeño, I use a whole one b/c I like the kick but you can use less.
1/2 Cup Yogurt Cheese (Left over from making whey.)
1 Tbs Raw Honey
Sea Salt, to taste
Pepper, to taste,
Avocado, optional but recommended

1. Boil the squash until it is  soft.

2. While the squash are boiling, sauté the onion and garlic in a bit of olive oil to bring out the flavor.
(I’ve skipped this step entirely when I’m in a time crunch or don’t want to wash an extra dish. The soup still turned out.)

3. Put the jalapeño, yogurt cheese, honey, in a food processor.  Give it a full pulses.  Add the onions, garlic, and squash*.  Sprinkle in salt and pepper to taste.  Blend until smooth and creamy.  Add some of the water you cooked the squash in if it’s too thick for your liking.

4. Top with avocado

*I use a slotted spoon to transfer the squash from the boiling water directly to the food processor.  By doing this the soup is hot and ready to eat right away.  Plus there is one less pan to wash.

That’s it.

Simple dimple.

Hugs and High Fives,
Jenn

This post was shared The Nourishing Gourmet’s Pennywise Platter!

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Let me tell you a secret.  I don’t loooveeee veggies. At least not in the same way I looooveee pizza.

(I know it’s almost heretical.)

But when my friend sent me this recipe from the Food Network
I actually thought “here is a veggie recipe I can get excited about” or something sort of cheesy like that.

Sunny Anderson’s Crunchy Sweet Brussel Sprout Salad

1 pound brussel sprouts
2 tbs coconut oil*
1/2 tsp nutmeg
handful of dried cranberries
handful of chopped walnuts
sea salt
pepper

(* Original recipe calls for olive oil instead of coconut.  I prefer to use coconut oil for most of my cooking.)

The original recipe said to core and shred the brussel sprouts.
However, I had no idea how to do that and it sounded like it would take forever and a day so I simply cut off the bottoms and sliced them into thin slices.
Then I sautéed them in the coconut oil for a few minutes until they were “bright and slightly” wilted.
Next, I added the nutmeg, sea salt and pepper.
Lastly, I added the walnuts and cranberries.

Aren’t they pretty?

They were also delicious.  Something I rarely say about veggies.

I served them with Trader Joe’s wild salmon and some other sort of dark leafy green from my CSA box.

Thanks Lisa for sending me the link to Sunny Anderson’s recipe.

Tell me the truth do you “looooveee” veggies?

and

How do you “core” brussel sprouts?

Hugs and High Fives,
Jenn

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For the competition, I’ve taken my diet one step farther and eat my food at specific times and in specific ratios. Here is an example of my meals for the day. I don’t eat this particular “menu” everyday but it gives you a general idea, in case, you’re curious.  But remember this is not a everyday diet.  As soon as the competition is over I’ll return to the above guidelines.

Meal 1 – 6 egg whites and 1/2 cup oatmeal with cinnamon
Meal 2 – chicken and an apple
Meal 3 –  Chicken and Salad (some days I will also have a starchy carb like fruit or brown rice)
Meal 4 – Tuna and raw green beans (I LOVE raw green beans)
Meal 5 – Ground turkey taco salad. (No chips or sour cream!)
Meal 6 – 3-4 Hard boiled egg whites (Honestly, I don’t usually eat meal 6, although I should.)

If you notice the big difference between what I consider an everyday diet and my competition diet is that, most days, I eat all my starchy carbs in the first 1-3 meals.  Also, I’m not eating dairy anymore. For the first few months I did eat cottage cheese and Greek yogurt for protein sources but now that I’m 8 weeks out I’ve decided to cut them from my diet. Sometimes I play around with my diet to keep my metabolism guessing by having higher carb days than normal or ultra low-carb days or a free meal (when I eat WHATEVER I want.)  I also take some supplements.

I didn’t say much about fats but contrary to what you might believe YOU NEED THEM. The goods ones like fish oil, flax oil, olive oil, avocado, etc. and in moderation. I wouldn’t go out and eat 4 avocados a day unless if was a “free day” and that’s what I wanted to eat. I’ll go more into these sort of specifics another time. But the above is a good example of my typical day-to-day “competition” or “cutting” diet. I know this may look really strict but honestly IT’S NOT THAT BAD!!! Sure, I have really hard days. And sometimes I fail and eat half a jar of peanut butter (good fat but not moderation!) but most days it’s okay because I know my body is being nourished and I feel GREAT! And seeing The Abbey’s again doesn’t hurt.

Wait!  What do I drink?  Beer.  I keep a full keg by my desk.  I brew it myself and it’s organic. Not really!  I drink WATER.  A lot of water.  A gallon or more a day.  I also drink a cup of coffee in the morning and a few cups of tea daily.  I drink mostly green tea but also love black, white, earl grey, chamomile, blueberry and a bunch of other blends.  Yep, I spend a lot of time in the bathroom.  That’s the downside.  But there are upsides!  Water helps me lose weight, my skin stays “plump” (seriously I have more visible lines when I don’t get my gallon in), and I feel good knowing toxins are being flushed from my body. Occasionally, on a free day or meal, I’ll have wine or beer.  And since, I’m not perfect a few times a year I’ll have a soda.  But that is rare b/c it hurts my stomach and immediately upon drinking it I imagine all my cells are corrupting. I know I’m a freak.

xoxo
j

The post What I eat??? appeared first on Girl Heroes.

This tastes better than it looks.

Promise!

Coconut Chicken Soup

1 tbs coconut oil
1 can of lite coconut milk
6 cups of chicken broth
2.5 cups of chopped chicken breasts
2 cups of water
juice of two limes
1 tsp lime zest
4 shallots, diced
2 garlic cloves, minced
3-4 cups of mushrooms, sliced
1 tsp grated ginger
1 tsp roasted red chile paste (found in Asian section of grocery)
2-3 stalks  of dried lemon grass
2 tbs honey
sea salt to taste.

Sauté shallots, chicken, and garlic in oil for a couple of minutes. Put everything into a large pot and bring to a boil. Reduce heat and simmer until chicken is cooked through. This tastes even better the next day!!

Makes about 8 servings.

The approximate macros per serving are 208 calories, 35 grams of protein, 8 grams of carbs, and 3 grams of fat.

Hugs and High Fives,
Jenn

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4 tbs of olive oil
4 tbs of fresh squeezed lemon juice
4 tbs of raw-unfiltered apple cider vinegar
1 tbs of dry mustard
1 tbs of Worcestershire sauce
4 garlic cloves (minced)

Put all of this in a bowl or bottle and shake!

Serve on top of grilled chicken, romaine lettuce, and baby tomatoes.

Makes approximately 6 servings each about 85 calories, 9 grams of fat, 2 grams of carbs and 0 grams of protein.

And just because I can’t help it!

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I spent the rest of the day doing more “research”. I’m spending way too much time on the internet. I’m really trying to learn to only spend time doing things that are really adding to my life and not stealing from my life.  I think it’s called “discipline”.   The internet definitely stole a portion of my life from me today. But I’m not going to obsess on that either.  I’m going to move on and try to be more mindful of my time management in the future.

The post Kicked Down by Coffee appeared first on Girl Heroes.

I was too tired to get up early and I’m going to LA and then to Santa Maria for a retirement party for Brent’s dad so I didn’t make it to the gym.  That means Sunday will be a cardio day. Flexibilily is important to me if I’m going to stick with my plan.  As to food, I’m on the fence on whether I’ll take a free meal or not?  I’m planning on giving myself one free meal week for the first two months as long as I’m losing.  We’ll see.

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