Healthy with Jodi

JodiDP

Tips for eating out: Menu Decoding and definitions

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    How do we use food as medicine so we can fuel the body, heal and repair?

    Basic Weight management Strategies and Lifestyle Strategies

    1-Adequate ATP

    2-Nutrient Density-Organic Foods. **A MUST!!!**

    3-Balance-60-80% Alkalizing (pH Balance)

    4-Moderation-Limited Refined Sugar

    5-Calorie Control=Calorie Restriction

    6-Variety= Seasonal Eating VS Emotional Eating

    Refer to www.healthywithjodi.com for my Sweet 16 Eating Healthy Guidelines and how to achieve balance.

    Tips For Eating Out:

    Definitions and Menu DeCoding:

    Vegan: 

    A strict vegetarian who consumes no products from an animal, such as meat eggs or dairy products or stains from using animal products such as the leather.

    Vegetarian: 

    Does not eat or believe in eating meat, fish, Fowl or any food drive from animals such as eggs or cheese. Uses fruits, vegetables, and grains for food sources.

    Paleo: 

    Consumes vegetables, fruits, nuts, lean meats, no grains, no processed foods.

    Pescatarians: 

    Do not eat any land animals or birds such as beef pork chicken or turkey. Will eat fish and other seafood such as shrimp and clams. They do eat fruits, vegetables, beans, greens and nuts.

    Lacto vegetarian: 

    Includes vegetables and dairy products such as milk, cheese, yogurt, butter, ghee, cream, Keefer but excludes eggs.

    Food Catagories: 

    Do you now what you are eating and how to combine them? (Just a few listed below)

    Whole Grain, Gluten

    Tamari, Coconut Aminos, Soy Sauce

    Flax Seed, Chia Seed, hemp hearts, Tahini

    Hummus, lentils, Tofu, beans

    Nut Meat, Nut Milk, Quinoa

    Micro greens, sprouts

    Spices: 

    The part of the plant other than the leafy bit such as the root, stem, Bulb, bark or seeds.

    Example: cinnamon, cloves, ginger and pepper.

    Herbs: 

    The leafy and green part of the plant. 

    Example: Basil, oregano, rosemary, Parsley, mint.

    Spices and herbs add MAJOR nutrients to your meals, you can achieve therapeutic ranges when you use ORGANIC spices/herbs daily. Www.superfoodly.com

    *What do I pair together to equal complete protein meal?

    A nut or seed plus a legume equals a complete Protein.

    BASIC AVERAGE PLANT PROTEIN NUTRITION INFO:

    **Even though you may be worried about getting enough protein, you should also consciousness of the carbohydrate content of your meal. **

    1/2 cup beans: average 7g protein Black, 7g protein garbanzo (20g carbs) 120 cal

    1 small sweet potato: (not a nightshade) 2g protein (22g carbs) 95 cal

    1/2 cup yam: 2g protein (22g carb) ROOT Vegetable 95 cal

    1/2 cup lentils (Legumes): average 9g protein (20g carb) 7g fiber

    1/4cup Quinoa equals a cup cooked: 6g protein (29g carbs) 160 cal.

    HAS ALL 9 ESSENTIAL AA

    1 TBSP or 1/8cup nuts: walnuts: 2g protein (1g carb) 90cal

    1 TBSP seeds: flax seeds: 3g protein (7g carb) 60 cal

    1/2 cup brown rice: 5g protein (23g carbs) 150 cal

    1/2 cup Black Rice: 10 LESS carbs than brown rice

    4oz Tofu: 9g protein (3g carbs) 90cal

    1/2 cup Soy beans: 14g (9g carbs) 150 cal

    1 cup Avocado: balanced Meal!!! 3g protein (11g carbs) 7g fiber 22g fat 250 cal

    Carrot Cake with Vegan Cream frosting (raw-no bake)

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      Vegan, Gluten Free

      Happily Serves 16

      ALL ORGANIC INGREDIENTS 

      VEGAN FROSTING 

      1 1/4 Cup Cashews

      1/2 Cup Coconut Cream 

      2 Tbsp Lemon juice

      3 Tbsp Maple syrup

      1 tsp Vanilla extract

      Soak the cashews in hot water for about an hour.  Drain and rinse.

      In a food processor add cashews.

      Add coconut cream, lemon juice, vanilla, maple syrup, and blend on high until creamy.  

      Cover and refrigerate to chill.

      CAKE

      2 Cups finely shredded carrots

      2 Cups Medjool dates 

      1 Cup Walnuts

      1/2 Cup Brazil nuts

      1 Cup Sweetened Coconut flakes & Pumpkin Seeds

      2 tsp Vanilla extract

      1/8 tsp Nutmeg

      ¼ tsp Himalayan sea salt

      1 1/4 tsp Cinnamon

      1/4 tsp Ground Ginger

      1/2 Cup Coconut Flour 


      Soak Dates for 1-4 hours.  Remove pits.

      Chop carrots and set aside.  You can cook the carrots for 7 minutes if you can’t handle as much raw food.

      In a food processor, blend the dates until a ball forms. 

      Remove and set aside. 

      (Tip: a 7 cup processor works best.  Or cut the recipe in half when making as to not overflow the bowl.)

      Blend the nut mixture, vanilla, salt, and spices until a semi-fine meal is achieved. 

      Add the dates and shredded carrots back in, pulse until a loose dough forms and the carrots are just incorporated. Do not to over-blend, you are looking pliable dough not a purée.

      Transfer mixture to a mixing bowl. 

      Add coconut flour and stir to combine.  Make sure to do this step by hand to keep the mixture light.

      Once well combined, set aside.

      Use coconut oil spray to Prepare a 8×8-baking dish with high edges. 

      Add the cake mixture, spread and press down evenly.  Use a flat-bottomed object, such as a drinking glass, to help press everything into an even layer. 

      Add the frosting, tap out any air bubbles. 

      Freeze for 3-4 hours. To serve, let it thaw on the counter for about 25 minutes. 

      Tip:the frosting will begin to get soft if the cake sits out at room temperature more 2 hours.

      Marinara Sauce

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        Gluten Free, Vegan

        Happily makes 4 cups

        ALL ORGANIC INGREDIENTS 

        2 TBSP Avocado Oil

        2 Garlic cloves 

        1/2 Yellow Onion

        32 ounces Tomatoes (Fired roasted preferred if not fresh)

        1/2 tsp Dried oregano

        1/2 tsp Dried thyme 

        1 TBSP Monk fruit (can sub coconut sugar)

        1 tsp Sea Salt

        1/4 tsp Red pepper flakes

        1/2 Cup fresh parsley 

        Optional: 3-4 TBSP Tomato paste

        Cut/dice garlic, let sit 5-10 minutes.

        Die onion. Wash and chop parsley.  

        Add avocado oil to the pan, over medium heat sauté garlic and onion for 1 minute, stirring frequently.

        Then add tomatoes.  Bring to a simmer over medium heat, simmer 20 minutes.

        Add oregano, thyme, monk fruit, sea salt, and red pepper flakes. 

        Optional:

        You an add tomato paste if the sauce is too thin for your liking

        Green Bean Tomato Basil Salad

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          Gluten Free, Vegan

          Happily serves 6

          ALL ORGANIC INGREDIENTS 

          2 Cups Green Beans

          2 Cups Cauliflower Rice

          1/2-1 Yellow onion

          4 Small Peppers

          3 oz Lemon Juice 

          3 oz Avocado Oil

          4 Heirloom Tomatoes (or roma)

          Handful Basil

          2 Garlic Cloves

          1/4 tsp Black pepper 

          3/4 tsp Sea Salt

          Cut garlic, let rest at least 5 mins.

          Cook the cauliflower rice in the convection oven for 8 mins.

          Trim green beans and chop into bite size pieces.

          Chop onion and peppers.

          Add oil, onion, peppers to cast iron skillet, saute until translucent. Add chopped garlic (fresh is best)

          Add green beans. Cook over low to medium heat no longer than 7 minutes. You want them still slightly crunchy, not soft.

          Add all ingredients together.  

          Chop basil and mix in and garnish if desire

          Chocolate Sunflower bites

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            Vegan, Gluten Free

            Happily serves 8

            ALL ORGANIC INGREDIENTS 

            1/2 Cup Soaked Dates

            1 Cup Chocolate Sunflower butter

            1/4 Cup Coconut Oil

            1-2 TBSP Coconut Butter

            1 TBSP Gelatin or Collagen 

            Place dates in a bowl of distilled water and soak for 1-4 hours.  

            Drain and remove seeds.

            Add dates, coconut oil, and Chocolate Sunflower butter in food processor and blend well. 

            Add Collagen/gelatin.  Add another tbsp if you feel it’s too wet.

            Chop/pulse in coco butter.

            Scoop into mini muffin tin or small 2oz containers.  

            You can store them in the fridge.  They will get soft in the heat due to the coconut oil content

            Harissa (Lebanese Spice Spread)

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              Gluten Free

              Happily makes 2 cups roughly.  

              1-2 TBSP is a serving, depending on your spice level.

              ALL ORGANIC INGREDIENTS

              Original recipe calls for 6 dried guajillo peppers, stemmed snd seeded. 

              6 dried ancho peppers, stemmed and seeded.

              3 dried pasilla peppers.

              6 dried chiles de arbol or other peppers of your choice.

              2 TBSP tomato paste.

              I used what was available to me:

              3 Jalapeños

              1 Serrano pepper

              2 Roasted red bell peppers 

              2 Poblano peppers

              1/4 tsp Coriander seeds or (I used ground)

              1/4 tsp Cumin

              1 tsp Crushed red chili flakes

              6 Garlic cloves

              3 TBSP Extra virgin olive oil

              1/4 Cup Lemon juice

              1 1/2 tsp Sea Salt

              If you’re using the dried peppers place them into a large bowl and pour boiling water over them. Let them steep for 20 minutes to soften. Cut tops off, de seed, and remove skins.

              I used fresh peppers and roasted them. Let them cool and deseeded and peeled the skins off of them. 

              In a seasoned cast iron skillet, (spray with coconut oil) dry roast the coriander, cumin and garlic cloves for about 2-3 minutes until they are fragrant. Cool and then grind them up with a mortar and pestle. 

              Add the jalapeños, Serano pepper, poblano pepper, and roasted red bell peppers to the food processor. Blend well. 

              Add the paste and the roasted seeds and blend. 

              Drizzle the olive oil in after it is blended. 

              Divide into half cup containers. 

              Pumpkin Chiffon Pie

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                (Adapted from the Hatch Family Recipe)

                Gluten Free

                Happily makes 12 square bars or 1 pie

                I had a client tell me his mom makes the BEST Pumpkin pie EVER!  So naturally, I had to try it.  But of course…make it so I could eat it as well 🤣

                So, I combined my crust with her filling and TaDa….it’s pretty Tasty!!!

                ALL ORGANIC INGREDIENTS 

                Prepare your favorite pie crust.  She uses a store bough version, I wanted a dairy free, gluten free crust, so…

                MINE is:

                Crust:

                1/2 Cup Soaked Dates

                2 TBSP Coconut oil, softened.

                1 Cup Paleo Flour (Walnuts, Almonds, Coconut and Pecan) you can use 1 cup Almond meal if you want.

                1/8 tsp Sea Salt.

                Soak the dates for 1-4 hours.  Remove the pits.

                Mix in the food processor until blended well.

                Scoop into a pie plate or bar pan.  Press the mixture together until it is uniform on the bottom of the pan.  No baking required!!!

                Filling:

                1 large package Organic Instant Vanilla Pudding Mix. 

                2/3 Cup Macadamia Nut Milk or you could use Coconut milk (if you want it creamier, try coconut cream).

                2 tsp Pumpkin Pie Spice

                Beat well together and let sit 2-3 minutes.

                Stir in:

                1 16oz Pumpkin Purée 

                Fold in:

                 8oz Coconut Cool Whip (SODelicious Brand)

                Pour into your prepared crust.  Chill for an hour at least.

                Pumpkin Almond Spice Bites

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                  Vegan, Gluten Free

                  Happily Serves 15

                  ALL ORGANIC INGREDIENTS

                  2 Scoops Plant based protein powder (about 1/4 cup)

                  1/2 Cup Almond butter or Pumpkin Spice Almond butter

                  1/4 Cup Hemp Seeds

                  1/2 Cup Shredded Coconut 

                  1 Cup Gluten Free Oats or can sub Quinoa (that’s my preference)

                  1/3 Cup Raw Honey

                  1/2 tsp Ginger

                  1/2 tsp Cinnamon 

                  2-3 TBSP water

                  Mix Almond butter and honey together.  If your honey is not soft, heat on the stove top until blended. (Not the microwave please)

                  Add everything but Oats.  Mix well them stir in the oats or quinoa.

                  Roll into balls.

                  If it’s too dry, add a little water at a time.

                  You can store in the fridge or freezer.

                  If you want a higher Protein snack, use quinoa instead of oats. If you have thyroid problems or trouble with digestion, oats is a grain that the body has a hard time digesting and converting into energy.

                  Chocolate Vegan Banana Bread

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                    Portion control

                    Vegan, Gluten Free

                    Happily serves 10

                    ALL ORGANIC INGREDIENTS 

                    4 Ripe Bananas

                    3/4 Cup Coconut Brown sugar

                    1/4 cup Monk Fruit

                    1/2 Cup Coconut oil (room temp)

                    1 TBSP Apple cider vinegar

                    1/4 cup Applesauce

                    2 tsp Vanilla extract

                    1/4 Cup Almond milk 

                    1 1/2 Cups Gluten Free flour

                    1/2 Cup Cacao powder

                    1 tsp Baking powder

                    1 tsp Baking soda

                    1/4 tsp Sea alt 

                    1/2 Cup Vegan Chocolate Chips

                    Preheat oven to 375 degrees. 

                    Grease bread pan with spray coconut or avocado oil.

                    Peel bananas and mash well with a fork.  No large chunks should remain.

                    Add in the sugars, melted coconut oil, apple cider vinegar, applesauce, and vanilla, and nut milk. Whisk together.

                    Mix the flour, baking powder, baking soda, cocoa powder, and sea salt.
                    Fold until most the flour has been incorporated. 
                    Fold in chocolate chips or save and top w/chocolate chips.

                    Pour into greased bread pan, tap gently to ensure it’s evenly leveled. 

                    Bake for 45-55 minutes.  A toothpick should come out clean. 

                    Remove and let cool for 15 minutes in pan. 

                    Carefully remove and completely cool on a cooling rack.

                    Jenny’s Sangria

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                      What do you do for your Dear friend who loves sangria AND it’s her birthday? You create her a new recipe with a twist and add her favorite Liquor, Malibu. Normally in sangria you would you would typically use a brandy, but Jenny is anything but typical and deserves her own special version! Delicious!!!

                      Happily serves: Depends on which friends you invite over!

                      Naturally gluten free and dairy free!

                      15oz Red Wine

                      3/4 Cup Malibu

                      1 can Trader Joe’s Strawberry Rhubarb soda

                      3 oz Swoon Simple Syrup

                      1/4 Cup Monk Fruit

                      1 bag frozen Red cherries.

                      Mix, chill and enjoy!