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Curried Cauliflower and Chickpea Tacos

Picture from medinsteadofmeds.com

This versatile recipe brings together simple ingredients to produce a flavorful combination. Sweet potato, cauliflower, and bell pepper can be exchanged for other vegetables, such as carrots, russet potatoes, eggplant, or squash. The recipe calls for corn tortillas, but you could use flour tortillas, naan bread, or substitute with rice. Add optional toppings to increase the flavor of your tacos.

Serves: 4-5
Serving size: 2 tacos, 1/2 cup filling each
Prep time: 15 minutes
Cook time: 35 minutes
Total time: 50 minutes

Ingredients

  • 1/4 cup olive or canola oil
  • 1 Tablespoon curry powder
  • 1/2 teaspoon ground cayenne pepper
  • 1 teaspoon salt
  • 1 teaspoon pepper
  • 1 large sweet potato, cut into 1/4-inch cubes
  • 1 cauliflower head, cut into florets
  • 1 red bell pepper, cut into 1/2-inch pieces
  • 1, 16-ounce can chickpeas, drained and rinsed
  • 8 –10 corn tortillas
  • Optional toppings: lime wedges, cilantro, plain Greek yogurt, salsa, jalapeno peppers, shredded cheddar cheese

Directions

Oven

  1. Preheat the oven to 400°F.
  2. In a small bowl, mix together olive oil, curry powder, cayenne powder, salt, and pepper.
  3. Place sweet potato, cauliflower, bell pepper, and chickpeas onto a baking sheet. Drizzle with olive oil mixture and toss to coat.
  4. Roast for 30 – 35 minutes, or until potatoes are fork-tender and cooked through.
  5. Serve 1/2 cup of filling in each corn tortilla. Add toppings (optional).

Stove

  1. In a small bowl, mix together olive oil, curry powder, cayenne powder, salt, and pepper.
  2. Heat a medium-sized skillet over medium-high heat.
  3. Place prepared sweet potato, cauliflower, bell peppers, and chickpeas into the skillet. Pour olive oil mixture and toss to coat.
  4. Continue to stir the mixture every few minutes. Cook until sweet potatoes are fork-tender and cooked through.
  5. Serve 1/2 cup of filling in each corn tortilla. Add toppings (optional).

You might also enjoy:

Mediterranean Tuna Salad

Leftover Salmon & Quinoa Salad

Turkey Skillet Recipe

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Finding Joyful Movement Through Barre3

In late 2019, a colleague introduced me to the Barre form of physical exercise. I was skeptical that this type of exercise class would be a good fit for me because of its incorporation of movements derived from ballet. Then in early 2020, a friend asked me to join her for a class at a local studio. That first class I attended was quite hard and my colleagues can attest to how sore I was the next day but I found that I really enjoyed it. I started going to a few classes a month and then…March 2020 happened. 

By that time, I had built up some momentum for exercising regularly other than my daily dog walking. I didn’t want my momentum to go away even though the local studio was closed so I searched for online Barre options and found the Barre3 online subscription. I initially joined through a free trial and then decided to keep subscribing after the trial. At the time it was $29/month–after about 6 months I used a semi-annual promotion to reduce the cost to $9/month. This works for me and my budget. I do not have a gym membership on top of this because I prefer to get outside for other forms of exercise like hiking, running, or walking. For comparison, the local studio classes were $12 per class. 

What makes Barre3 different?

Barre3 is a combination of yoga, pilates, and ballet but it also combines mindfulness with movement. In my opinion, the mindfulness component is a complete game-changer. So much of the “exercise” or “fitness” industry is focused on physical aesthetics and exercise as a grueling process you need to endure. The Barre3 instructors encourage movement as a celebration of the body and that it is okay to take a break or not nail a posture right away. The important thing is to listen to your body.

Images shows how the drop-down Filter options on the Barre3 online platform appear.
July 2022 calendar with fun icons on each day of the month that an exercise class was completed.

My favorite part of the online subscription is the 10 or 15-minute class options–an exercise snack. It is so much easier for me to mentally commit to the 10-15 minute workouts than the 30 or 60-minute options. You can filter the class options by class length, instructors, props, and adjustments, which really helps to find the right class options for your specific needs.

Most of the classes have two instructors and the one in the back demonstrates modifications. The instructors tell you to listen to your body and that modifications don’t mean you aren’t working as hard. Since the subscription is online, I can even do the workouts from my phone or laptop at work or if I am traveling. 

Barre3 has helped me reframe how I view physical activity and now I look forward to moving my body rather than it being a chore. Try a free Barre3 workout today and see for yourself! 

What type of physical activity brings you joy? It is so important to find joyful movement because it is much more likely to become a consistent behavior.


*This is not a sponsored or endorsed review of Barre3. All opinions expressed are my own.

You Might Also Enjoy:

How and Why to Begin Exercising

How to Modify Any Workout

Finding YOUR Gym

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Turkey Skillet Recipe

This recipe was inspired by a Home Chef meal my brother gifted me in exchange for dog sitting. It was so simple to make and delicious, that I knew I had to recreate this recipe. This meal comes together quickly in one pot if you have cooked grains like brown rice or quinoa already on hand. It is a great recipe for meal-prepped lunches or as a quick weeknight meal!  

When re-developing this recipe I realized a few tweaks needed to be made. Part of the appeal of meal kit services is the pre-portioned ingredients but these don’t always translate to commonly sold sizes at the grocery store. I have suggested using a whole pound of turkey and the entire 10-ounce can of enchilada sauce. Using the whole 10 ounces of enchilada sauce increases the sodium per serving more than we would typically recommend but it reduces food waste and increases the convenience factor. Because there is a whole pound of turkey you still may need to add salt to the final dish depending on your preferences. This recipe won’t bust your daily sodium budget but it means you should be mindful of the sodium in the other foods that you consume throughout the day. The original recipe did not include whole grains but I have added them to round out this meal nutritionally.

Ingredients

  • 2 teaspoons of olive oil
  • 1 red, green, OR yellow bell pepper (depending on your preference or what is on sale)
  • 1 large zucchini
  • 1 Roma tomato
  • 1 pound of 93% lean ground turkey 
  • 2 tablespoons Taco Seasoning
  • 10 fluid ounces of red enchilada sauce
  • 2 cups cooked quinoa (or your preferred whole grain)
  • 4 tablespoons of shredded cheese

Directions

  • If your quinoa is not already cooked, prepare the quinoa according to the package instructions. 
  • Dice the bell pepper, zucchini, and Roma tomato. 
  • Heat up a large skillet over medium-high heat and add 2 teaspoons of olive oil.
  • Add the bell pepper, ground turkey, and taco seasoning to the hot skillet. Stir occasionally until the turkey is mostly browned, this should take about 4-6 minutes.
  • Add the zucchini and occasionally stir until the zucchini is tender but still crisp and no pink remains on the turkey. The turkey should reach a minimum internal temperature of 165 degrees. 
  • Stir in the enchilada sauce and combine until heated through about 1-2 minutes.
  • Plate the dishes by dividing the 2 cups of cooked quinoa and the turkey mixture into quarters.
  • Add the diced Roma tomato, a tablespoon of shredded cheese on top, and salt to taste. 

*Nutrition information does not include any salt that you may add to the final dish

Recipe serves 4. Calories per serving are 367. Carbs are 26.7 grams. Fiber is 4.3 grams. Protein is 28.2 grams. Sugar is 4.1 grams and includes no added sugar. Fat is 16.6 grams. Sodium is 501.1 grams. The sodium amount does not include any salt that you may add to the final dish.

You might also enjoy:

Mediterranean Tuna Salad

Leftover Salmon & Quinoa Salad

Summer Yogurt Parfait

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Get a Library Card!

My close friends and colleagues are probably tired of me plugging public libraries or library resources whenever I get a chance but libraries are wonderful and needed community hubs! I blame it on the fact that my mom worked as a librarian intermittently over the years and currently, my dad serves on the library board in my hometown. My current local library is in Chapel Hill, NC, and let me tell you it is a real winner of a library. There are nature trails surrounding the building so I frequently will pick up my books and then take my dog on a walk. I call that a win-win.

Public libraries are one of the last places in America where you can simply exist without having to buy anything. The services that public libraries provide not only encompass the distribution of knowledge but they provide access to resources and programs that fill a void in many rural and urban communities. Oftentimes, rural libraries provide the main source of reliable internet access for many residents. Librarians have gradually taken on functions well beyond lending out books–they help local people figure out the complexities of life. You are probably thinking “okay we get it, you love libraries.” I hear you so I will get to the point of my library plug. 

Why am I recommending that you should get a library card? Well, recreational reading is a simple and cost-effective tool that can help improve mental health. When it comes to stress-relieving strategies cracking a book open may not seem like an intuitive choice, but research shows that recreational reading can reduce stress levels by 68 percent. Reading fully engages the mind and imagination which acts as a meditative activity that can reduce stress and enhance relaxation. So go ahead and get lost in a good book!

To get a library card, typically you need a photo ID and proof of address. If you have concerns about the necessary documents talk to your local library because a lot of times there are workarounds for getting a card. Once you have your library card, you can begin checking out books right away. You might also be surprised by what resources besides books you are able to borrow like cameras, mobile hotspots, and lots of kid-friendly activities. Another added bonus is that many library systems have gotten rid of late fees. I’m certainly not condoning hoarding library items because this could get your account suspended but it is nice to not have to worry about late fees when you forget a due date. 

A perk I really enjoy is that you can also use your library card to access digital books and audiobooks! The most common app that I have seen used is called, Libby. There used to be an app called OverDrive but most libraries have transitioned to Libby. You can download the app from your device’s app store and then use your library card information to access the digital library affiliated with your library system.

Visit your public library this week!

Summer Yogurt Parfait

This summer yogurt parfait is inspired by the photo on a box of The Original Grape-Nuts cereal! This cereal has 0 grams of added sugar and is made with just 3 ingredients, one of them being whole wheat flour. Combined with Greek yogurt and layers of summer berries, this parfait is super easy to make and perfect for hot summer days.

My favorite yogurt options to make this parfait are the Less-Sugar Chobani (Madagascar Vanilla & Cinnamon) yogurt OR the Icelandic Provisions Skyr (Vanilla) yogurt. Both these are thick, creamy options and provide 13-15 grams of protein per serving with only 5-6 grams of added sugar.

To layer this parfait, you will need ¼ cup Grape-Nuts cereal, ¾ cup Greek yogurt of your choice, ½ cup blueberries, and ¼ cup (8-10) raspberries. Layer the yogurt, cereal, and one fruit, and then repeat with the rest. The recipe is versatile as you can substitute other fruits of your choice such as strawberries, mango, banana, peach, etc. You can also use any Greek yogurt of your liking, but make sure to check the Nutrition Facts label for added sugars as some yogurts can easily have more than 10 grams per serving.

I usually buy a 32 oz tub of the Less-Sugar Chobani (Madagascar Vanilla & Cinnamon) yogurt and assemble a few of these parfaits to have them ready in the refrigerator for a snack or for lunch. One thing to note, when making these ahead of time, is that the cereal will become soft which I do not mind. However, if you prefer it to be crunchy then assemble it right before eating which will only take a few minutes.

Nutrition Information

  • Calories – 280
  • Protein – 18 grams
  • Fat – 3.5 grams
  • Carbohydrates – 48 grams
  • Added Sugars – 5 grams

*The nutrition analysis below is based upon the Chobani yogurt listed above.

” This class allowed me to reflect a lot on … my relationship with food and exercise… “

Below is a testimonial from an Eat Smart, Move More, Prevent Diabetes participant:

“I tend to care for everyone else but myself! This caused me to not be conscious enough of how I ate, exercised, and just in general, self-cared for ME! This class allowed me to reflect a lot on my own self-care and my relationship with food and exercise and how these needed to be a big part of my day and my life. This class was inspiring and Steph was awesome in giving us the support and the encouragement to understand that perfection is not the answer but just the trying and the understanding of how I deserve this. Thanks for all the wonderful ideas and things that will help me self-care!”

– Chris, a successful Eat Smart, Move More, Prevent Diabetes participant

You may also enjoy:

“I DID learn information and get in the habit of exercising every day… I am still applying Mindful Eating when I have my meals.”

“I ended up losing 18 1/2 pounds. I look slimmer.”

“I feel good and my A1C is now 5.4. It was 6.3.”

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Mediterranean Tuna Salad

This is an excellent recipe for those hot summer days when you want a nutritious meal or snack but cannot even think about turning on the oven or stove. This recipe amps up the traditional tuna salad recipe you may be used to by adding vegetables and flavor.

Enjoy it as a sandwich, on top of greens, or alongside our Super Tomato Soup and Olive Oil Toast. If serving as a sandwich, use your favorite whole-grain bread and try topping it with a couple of kale leaves and a few tomato slices. Fun tip: Substitute the vegetables suggested in this recipe with your favorites to find your perfect flavor combination.

Serves 4
Serving Size: 1 cup
Prep Time: 15 minutes
Total Time: 15 minutes

Ingredients

  • 2 (5-ounce) cans of tuna packed in water or olive oil, drained and flaked
  • ½ cup minced carrots (approximately 2 carrots)
  • ½ cup minced celery (approximately 2 celery sticks)
  • ½ cup minced yellow bell pepper (approximately 1 small bell pepper – substitute with orange, red or green bell pepper if preferred)
  • ¼ cup minced red onion (substitute with yellow or green onion if preferred)
  • ¼ cup minced olives (substitute with pickles if preferred)
  • 1 tablespoon olive oil
  • ¼ teaspoon black pepper
  • ⅛ teaspoon cayenne pepper (optional)
  • Salt to taste (optional)

Directions

  1. In a medium size bowl combine the carrots, celery, bell pepper, onion, olives, tuna, and olive oil.
  2. Season with black pepper, cayenne pepper, and salt. Mix well.
  3. Serve as a sandwich on whole-grain bread, on top of salad greens, or alongside our Olive Oil Toast. This recipe also goes great with our Super Tomato Soup.

Nutrition Information per Serving

(Based on tuna packed in water, ⅛ teaspoon cayenne pepper, and ½ teaspoon salt)

  • Serving Size: 1 cup
  • Vegetables: ¾ cup
  • Fruits: 0 cups
  • Calories: 124 calories
  • Carbohydrates: 6 grams
  • Fiber: 2 grams
  • Protein: 15 grams
  • Fat: 5 grams
  • Sodium: 559 mg

You might also enjoy:

Cucumber Kim Chi

Samosa-Inspired Potato Cakes

Leftover Salmon & Quinoa Salad

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Cucumber Kim Chi

Kim Chi is a staple in the Korean diet. It is usually made with Napa Cabbage and is fermented. It takes several days to make. This recipe is not fermented so it is technically not Kim Chi. It is, however, delicious and is a great side dish with salmon or other fish. It is also good on a sandwich to add some crunch and a bit of heat thanks to the Korean chili powder. Korean chili powder or gochugara can be found in Asian markets or online. If you want more tang or acid in this dish, you can add a bit of rice vinegar or any white vinegar. This dish is designed to be served the same day as the cucumbers will lose their crunch.

Serves: 4 servings
Serving size: ¼ of the recipe, 78 grams
Prep time: 15 minutes
Cook time: 2 hours
Total time: 2 hours and 15 minutes

Ingredients

  • 1 English cucumber
  • 1 teaspoon salt
  • 1 Tablespoon grated ginger
  • 1 teaspoon Korean chili powder (Gochugara)
  • 1 Tablespoon sesame seeds

Directions

  1. Cut the cucumber in half lengthwise and scoop out the seeds using a spoon.
  2. Slice the cucumber into thin slices and place it in a colander in the sink or over a bowl.
  3. Toss the cucumber with the salt and set aside to drain for 2 hours.
  4. Place the cucumbers in a bowl and combine them with the remaining ingredients.
  5. Refrigerate until chilled.

Nutrition Information per Serving

  • Serving Size: ¼ of the recipe, 78 grams
  • Calories: 21 calories per serving
  • Carbohydrates: 1 gram
  • Fiber: 1 gram
  • Protein: 1 gram
  • Fat: 1 gram
  • Sodium: 299 mg

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Leftover Salmon & Quinoa Salad

Batch cooking is an excellent way to have “plannedovers”–planned leftovers–that can be adapted to different dishes throughout the week. I specifically like to batch cook grains, legumes, and animal proteins. My family regularly eats salmon. To save money I will buy a bag of frozen fillets especially when they go on sale. One of my favorite things to do is to oven roast a few extra salmon fillets that can be used for another meal during the week when I’m running short on time.

This is a non-recipe recipe that I discovered one week when I had leftover quinoa, salmon, fresh vegetables, and Sesame Soy Vinaigrette already in my refrigerator. I reheated the salmon and quinoa in the microwave so that it wasn’t straight from the refrigerator cold but not piping hot either. To brighten up the dish, I added chopped vegetables, shredded cilantro, crushed peanuts, and vinaigrette. I typically don’t buy pre-processed produce but recently I have been buying shredded carrots because it saves time and allows me to quickly add more vegetables to meals. 

Serves: 1

Serving Size: 1

Total Time: 10 minutes if ingredients are on hand

Ingredients

  • 4 oz portion of cooked salmon
  • 1 cup cooked quinoa 
  • Vegetable slaw (red pepper, carrots, and radicchio)
  • Approximately 2 Tablespoons Sesame Soy Vinaigrette
  • Handful of crushed peanuts and shredded cilantro 

Nutrition Information per Serving

  • Serving Size: 1
  • Calories: 653
  • Carbohydrates: 50 grams
    • Dietary Fiber:  9 grams
    • Sugars: 6 grams
  • Protein: 42 grams
  • Fat: 32 grams
  • Sodium: 271 milligrams

*We have run a nutritional analysis for this dish to give you an idea of what the calories for a dish similar to this would look like but the actual amount will vary depending on the ingredients and the portion sizes.

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How to Revive Wilted Produce Greens

Preserving and reviving greens are two of the most essential kitchen hacks that I have learned as an aspiring professional home cook. Something that I often experience with greens and herbs is using only a small fraction of what I buy and forgetting the rest as it sits in the fridge for days on end. I have a simple trick to revive some of my fresh produce instead of trashing it.

My absolute favorite way to revive my greens and herbs is with a quick cold water bath for about 30 minutes and pat dry with a towel. This not only brings them back to life but also helps to remove any extra dirt or sand that has been hanging around. I recommend giving this a try next time you are questioning the quality of your greens and I promise you will be amazed!

With that being said, storage/preservation is an important tool to learn in order to best prevent your produce from going bad quickly. Most vegetables such as lettuce, cilantro and parsley, peppers, and broccoli do best in their own produce bags in the refrigerator. However, some others, such as basil, do much better in a pool of water at room temperature. Most importantly, you want to get an idea of how and when you will be using your greens, and make a plan to store anything you will not use. For more ways to preserve your vegetables, you should check out the 3 Tenets of Successful Farm Sharing post, which includes pickling and freezing your vegetables—a great way to make sauces! 

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