Tag: Recipes

Reduced risk of premature death with plant protein

by Goal Fit, posted in Uncategorized

A study released today by the Journal of the American Heart Association found that “Older women who ate more plant protein had lower risk of premature, dementia related death.” The main takeaway is that “Substituting red meat, eggs or dairy products with nuts was associated with a significantly lower risk of death from all causes”.

  • Compared to postmenopausal women who had the least amount of plant protein intake, those with the highest amount of plant protein intake had a 9% lower risk of death from all causes, a 12% lower risk of death from cardiovascular disease and a 21% lower risk of dementia-related death.
  • Higher consumption of processed red meat was associated with a 20% higher risk of dying from dementia.
  • Higher consumption of unprocessed meat, eggs and dairy products was associated with a 12%, 24% and 11% higher risk of dying from cardiovascular disease, respectively.
  • Higher consumption of eggs was associated with a 10% higher risk of death due to cancer.
  • However, higher consumption of eggs was associated with a 14% lower risk of dying from dementia, while higher poultry consumption was associated with a 15% lower risk.

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Crockpot lentils

by Goal Fit, posted in Lifestyle

 

crockpotlentils

These lentils are on regular rotation around here, frequently as taco ‘meat’ or with brown rice & Brussels sprouts, just swap out the Mexican seasoning for allspice…

Into the crockpot, set on low for 6 hours:

  • 2 c lentils, rinsed & drained
  • 1 onion, chopped
  • 2 zucchini, chopped
  • 1/2 red pepper, chopped
  • 2 carrots, chopped
  • 2 ribs celery, chopped
  • 1 can diced tomatoes with liquid
  • 3c veggie broth
  • 1c water
  • 1 jar salsa (I like the Newman’s Own Mild Salsa)
  • 1 TB cumin
  • 2 tsp chipotle chili poweder
  • 2 tsp oregano

Serve in lettuce wraps (or organic blue corn taco shells), topped with pico/salsa, avocado & sriracha

Quick & Healthy Breakfast Options

by Goal Fit, posted in Uncategorized

Overnight Oats

I either put these together while I’m fixing dinner or making my kids’ lunches. They’re ridiculously easy, delicious, and they keep in the fridge for up to 5 days.

overnight oatsBase: 1/3 c Old Fashioned Oats

1/2 c nut milk

Add-ins:(Just before serving)

1-2TB Cacao nibs

1-2 TB Almonds or Walnuts

1/2 tsp Vanilla extract

Few shakes cinnamon

Diced fresh fruit

 

Typically enjoyed cold, although could be warmed on stove (best) or in microwave (although I’m not a fan).

Chia Pudding

Again – mix it up at night & it’s ready in the morning when you are.

chia pudding

 

Base: 1/4 c Chia seeds

1 c Nut milk

1/4 tsp Vanilla extract

Shake/stir and store in fridge overnight in jar or covered bowl.

Add-ins: Fresh fruit

Cacao nibs

Almonds

Typically eaten cold.

Instant option:

Nature’s Path Organic Qi’a Creamy Coconut Gluten-Free Oatmeal

Superfood qia oatmealSuper clean superfood ingredients

(Chia, Buckwheat, Hemp, Coconut)

This makes a great breakfast or filling snack!

Again, add in sliced strawberries or your favorite fruit, cinnamon, cacao nibs or powder, drizzle of maple syrup, sliced banana & nut butter.