Shawna Coronado's Blog, page 3

Grain-Free Biscuits Recipe

Grain-Free Biscuits Recipe is Delicious

Grain-free biscuits are a wonderful substitute for traditional bread. I keep them frozen, then pop them out of the freezer and microwave them for half a minute, slice them in half, then toss smashed berries, roasted berries, or apple butter on top as a snack.

Drizzle the biscuits with olive oil or ghee if you tolerate it and sprinkle fresh herbs and crushed garlic over the top and you have another easy snack. Or – my personal favorite – eat them hot out of the oven with a bit of no sugar added jelly.

Print Add to Collection Go to CollectionsGrain-Free Biscuits Recipe#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-0-33); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-0-50); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-0-66); }linearGradient#wprm-recipe-user-rating-0-33 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-50 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-66 stop { stop-color: #343434; }If you are looking for a simple, grain-free and healthy biscuits recipe that can be prepared in just few minutes, this is the recipe for you.Servings 3Calories 343kcalAuthor Shawna CoronadoIngredients½ cup coconut flour¼ tsp baking soda¼ cup melted coconut oil (if you can’t have coconut oil, try substituting and equal amount of cold mashed avocado or melted ghee)½ tsp salt4 eggs, whisked1 Tbsp maple syrup (optional)US Customary – MetricInstructionsPreheat oven to 350 degrees and line a baking sheet with parchment paperCombine the dry ingredients in a large bowlAdd the wet ingredients in slowly, continuing to stirAllow combined mixture to rest for 15 minutes *VERY IMPORTANTUse a large cookie scoop or spoon to scoop dough and drop onto a greased baking sheetBake 15 to 18 minutes, until a toothpick come out cleanServe immediatelyStore in fridge or freezerNutritionCalories: 343kcal | Carbohydrates: 16g | Protein: 10g | Fat: 27g | Saturated Fat: 20g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 1g | Cholesterol: 218mg | Sodium: 605mg | Potassium: 96mg | Fiber: 7g | Sugar: 6g | Vitamin A: 317IU | Calcium: 40mg | Iron: 2mgIs Coconut Flour Healthier than Wheat Flour?

Coconut flour can be considered healthier than wheat flour. One reason is that coconut flour can contribute to grain-free biscuits or other gluten free recipes because it has no gluten. Another reason is that it takes longer to digest as it has a lower glycemic index rating. It also has more protein and fiber than standard wheat flour. Lower carbohydrates and higher fiber is a great choice if you are on an anti-inflammatory food plan.

Grinding dried coconut meat into a fine grind creates coconut flour. Many people who complain that almond flour gives them gut and digestive issues, find less trouble and more satisfaction with coconut flour.

https://amzn.to/3dEKPvxCan I Use Coconut Flour Instead of All Purpose Wheat Flour?

Yes, you can absolutely use coconut flour instead of other flours for grain-free biscuits and all kinds of other recipes. I prefer Bob’s Red Mill organic coconut flour. There is a trick for using the flour. Coconut flour is significantly denser than all-purpose flour. This means that your recipes can turn out heavy and thick unless you add more liquid than the recipe typically calls for when mixing.

If you prefer a lighter, fluffier, baked item, then remember to increase liquid. For every cup of flour you should add an equal cup of liquid. Your choice of liquid might include water, milk, melted butter, eggs, oil, or any nut milk. Measure each ingredient with a 1:1 ratio in mind.

Another important tip – ALWAYS LET THE BATTER REST before you cook or bake the coconut flour. In order to make a great grain-free biscuit, for instance, you should let the flour absorb all the liquids before preparation.

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Mashed Rutabaga Recipe

Mashed Rutabaga is a great way to find the consistency and creaminess of mashed potatoes while keeping the health benefits of anti-inflammatory foods. White potatoes are high in carbohydrates. They can be a trigger for inflammatory pain, but my heart and soul had a hard time eliminating mashed ‘taters from my life. Rutabagas are a great substitute.

Make mashed rutabaga with a potato ricer or potato masher. You can use rutabaga, cauliflower, or almost any root vegetable to create a mashed dish, so experiment with this recipe and find which vegetables you love the most (see the recipe below).

rutabaga-vitaminsAre Mashed Rutabagas Better For You Than Potatoes?

Both potatoes and rutabagas have varying vitamins and minerals that can benefit you. Rutabagas are easy to grow as a cold weather crop and have vitamins C, E, and carotenoids. Rutabaga has less carbohydrates than a potato. Rutabagas only have 12 grams of carbs per serving. A white potato has more than 34 grams of carbs per serving.

Want to lose weight or reduce your glycemic responses for blood sugar management? A rutabaga is definitely a better choice than a white potato. Dressing up your mashed vegetables with extra fats and dairy can add ingredients that are inflammatory. It is a much better idea to keep your preparation relatively simple without all the dairy and fat.

Print Add to Collection Go to CollectionsMashed Rutabaga Recipe#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-0-33); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-0-50); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-0-66); }linearGradient#wprm-recipe-user-rating-0-33 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-50 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-66 stop { stop-color: #343434; }Do you know that rutabaga is a root vegetable that is abundant in vitamin C and fiber? This recipe will show you how to make the best Mashed Rutabaga Recipe.Servings 3Calories 91kcalAuthor Shawna CoronadoEquipment1 Potato RicerIngredients1 to 2 large rutabagasLarge pot of salted water1 cup dairy-free milk2 Tbsp garlic, crushed (optional)1 tsp salt and crushed black pepper to tasteUS Customary – MetricInstructionsWash rutabaga, peel, and cut into 2 inch chunksPeel and cut into chunksPlace vegetables in salted water, making sure they are completely coveredHeat on high until fully boilingThen reduce heat to medium-low and cover with a lid (keep an eye out to make sure it continues to simmer and bubble, if it does not, raise temperature slightly)Simmer until fork easily slides through a rutabaga piece, then it is readyDrain all but ½ cup of the cooking liquidAdd dairy-free milkIf you want to add garlic, now is the time to do it (optional)Mash with a potato masher or potato ricer and add salt and pepper to tasteServe immediately, great as a leftover, easily frozenNutritionCalories: 91kcal | Carbohydrates: 16g | Protein: 4g | Fat: 2g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 831mg | Potassium: 525mg | Fiber: 3g | Sugar: 8g | Vitamin A: 312IU | Vitamin C: 39mg | Calcium: 176mg | Iron: 1mg

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Best Dairy-Free Ranch Dressing Seasoning Mix Homemade Recipe

Ranch Dressing Seasoning, when combined with buttermilk, is the magical sauce that Americans put on everything from salads to burgers to pizza. Bottled ranch dressing is the number one dressing in the United States. Bottled dressings often have dairy and other unwanted inflammatory ingredients.

Love ranch dressing, but need healthier lower-chemical solutions? This ranch dressing seasoning mix recipe is the solution and it produces a much more aromatic and flavorful result than those packaged mixes. Simply opening up a jar of this fresh seasoning mix will have all your sense tingling.

Customize the recipe by adding more garlic powder or onion powder or whatever you love the most. My favorite is dill – I toss in extra organic dill for a big herbal kick-in-the-pants. You can add whatever it is you like, but know any variation of this recipe is a must have in your kitchen pantry.

Ranch Dressing Seasoning Mix Use Ideas –Poultry Amazingness – Lightly oil raw chicken pieces, then roll in the Ranch Dressing Seasoning Mix before baking or frying. Be sure the seasoning mix clings to the pieces well.Marinades – Mix with oil and a few tablespoons citrus juice and this mix makes an incredible marinade for beef, chicken, or vegetables. Cover the item, then marinate up to 24 hours in the refrigerator.Bread Topping – Mix the seasoning with oil and brush on any grain-full or grain-free cracker, bread, or crust before baking. Delicious!Roasted Vegetables – Oil vegetables, then sprinkle before baking. Cauliflower steaks taste delicious with this topping.Buttermilk-Style Dressing – Use half the Ranch Dressing Seasoning Mix recipe combined with 1 cup soy-free mayonnaise, 1 tablespoon cider vinegar, 1 tablespoon dairy-free milk, and a heaping teaspoon of fresh chopped chives from the garden – use an immersion blender or place in a mason jar and shake shake shake the ranch dressing seasoning mix. It is the best tasting dressing! Print Add to Collection Go to CollectionsRanch Dressing Seasoning Mix Homemade Recipe#wprm-recipe-user-rating-4 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }#wprm-recipe-user-rating-4 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-4-33); }#wprm-recipe-user-rating-4 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-4-50); }#wprm-recipe-user-rating-4 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-4-66); }linearGradient#wprm-recipe-user-rating-4-33 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-4-50 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-4-66 stop { stop-color: #343434; }This homemade ranch dressing seasoning mix tastes – and smells – better than any packaged mix. It only takes a few minutes to combine and all the fresh aromatics are great when added to your favorite dishes. Terrific as a marinade, dip, dressing, or topping. Improvise by adding more of your preferred ingredients to the mix.Servings 3Calories 97kcalAuthor Shawna CoronadoIngredients2 Tbsp dried parsley leaf11/2 Tbsp dill11/2 Tbsp garlic powder11/2 Tbsp onion powder½ tsp basil leaf ½ tsp ground black pepperUS Customary – MetricInstructionsCombine all the seasonings, mixing well (or grinding with a mortar and pestle)Place in an air tight jarStore the ranch dressing seasoning mix in a cool, dry locationNutritionCalories: 97kcal | Carbohydrates: 22g | Protein: 4g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 25mg | Potassium: 347mg | Fiber: 4g | Sugar: 1g | Vitamin A: 85IU | Vitamin C: 5mg | Calcium: 79mg | Iron: 2mg (adsbygoogle = window.adsbygoogle || []).push({});

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Pumpkin Coconut Curry Soup Recipe

Pumpkin Coconut Curry Soup is dairy-free, grain-free, and flavor-FULL. It is something exciting and new for my palate. I discovered it in Asheville, North Carolina once at a tiny little Indian café and fell madly and truly in love.

Make this soup without meat, which makes it a great vegan option. If you want to add chicken broth or even chunks of chicken, it tastes wonderful as well. This soup can be made with added cayenne pepper if you like it to have some hot spiciness. Either way, the flavors are rich and interesting.

Is Curry Good For You?

While praises for the health benefits of curry are heaped all over the internet. The foundational truth is that more studies are needed to give a specific response. Turmeric, chili, and ginger are often a part of most curry mixes. What are the percentages used of these compounds in each mix? What is the diet of the patient? How often is curry consumed?

There are many questions to be answered before one can determine the healthful benefits. Overall, scientific documentation shows that, yes, curry can be good for you. While some studies show curry can be healthful, it often depends on what specific compounds are included in the seasoning mix. Some curries are said to relieve depression or arthritis symptoms. While other curry mixes can help with stomach upset and high blood pressure.

Try the Pumpkin Coconut Curry Soup Recipe and discover if you like the flavor. Then consult your medical professional to see what your doctor has to say about including curry in your regular food plan.

Print Add to Collection Go to CollectionsPumpkin Coconut Curry Soup Recipe#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-0-33); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-0-50); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-0-66); }linearGradient#wprm-recipe-user-rating-0-33 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-50 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-66 stop { stop-color: #343434; }Do you know how to make a delicious Pumpkin Coconut Curry Soup? Here is a step by step recipe of making this delicious soup. Pumpkin Coconut Curry Soup is dairy-free, grain-free, and flavor-FULL. A delicious way to warm yourself up on a cold day. Servings 3Calories 486kcalAuthor Shawna CoronadoIngredients3 cups pumpkin puree (fresh or canned)4 cups chicken or vegetable stock2 Tbsp extra-virgin olive oil1 small onion, finely minced2 garlic cloves, minced2 tsp fresh ginger, grated 2 tsp Curry Seasoning Mix1 ½ tsp Pumpkin Pie Seasoning Mix1 Tbsp maple syrup14 oz coconut milkSalt and cracked black pepper to tasteChives or watercress and a little chili sauce for garnishUS Customary – MetricInstructionsHeat oil in stock pot and cook onion on medium-high, cooking until clearAdd garlic, ginger, and both seasoning mixes, stir all together to release aromasStir in pumpkin and maple syrup, followed by stockBring to a boilCover and reduce temperature to low and slow simmer for one hour, then blend with an emulsion blender or put in a blender and blend wellPlace back in pot, keeping the temperature on low, add coconut milk, Season with salt and cracked black pepperServe with garnishNutritionCalories: 486kcal | Carbohydrates: 38g | Protein: 6g | Fat: 38g | Saturated Fat: 27g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 8g | Sodium: 1291mg | Potassium: 902mg | Fiber: 8g | Sugar: 16g | Vitamin A: 39015IU | Vitamin C: 15mg | Calcium: 114mg | Iron: 8mg

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Herb-Marinated Olives Recipe

Are Olives Good For You?

Overall, yes, olives can be good for you and are a great part of an anti-inflammatory food plan! Do you know what I always say about olives? Olive’em!!! Every variety is wonderful as a snack. They are a Mediterranean fruit. The fruit is a good source of bisphenols which prevent the accumulation of cholesterol in your artery walls. Because olives are a fermented food, they have lactobacillus components. They are also rich in phenolic compounds and which makes them anti-inflammatory.

Olives represent a healthy “fat”. They hold 11-15% fat. It is a monounsaturated fatty acid called oleic acid. Magically tasty and the best part; they are easy to pack in a pouch. Easily place in small glass containers or serve quickly as an appetizer to a hungry crowd.

What is a Concern with Eating Olives?

One of the big concerns, depending upon your health needs, is that olives contain a lot of salt. Sodium is added as a preservation ingredient during processing. The fruit can be brined, bottled, or canned. A single serving of black olives has over 735 milligrams of sodium. This is a significant portion of the 1,500 milligrams the American Heart Association recommends. Green have even more sodium.

If you consume too much sodium you can open yourself up to more risk of heart attack, stroke, and high blood pressure. Keeping an eye on your sodium by consuming olives in moderation is a smart plan.

What is the Difference Between Black & Green?

Green olives are unripe and soaked in lye to preserve them. Black are fully ripe before picking. They are soaked in brine to reduce the bitterness of the fruit.

Great served plain, chopped up in a tapenade, mixed in with scrambled eggs, tossed in a tuna salad, or marinated lightly with herbs, serving them is easy. If there are leftovers of the recipe below, chop up the remainder and toss in your next dish.

Print Add to Collection Go to CollectionsHerb-Marinated Olives Recipe#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-0-33); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-0-50); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-0-66); }linearGradient#wprm-recipe-user-rating-0-33 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-50 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-66 stop { stop-color: #343434; }This article talks about how to make herb-marinated olives and how they taste great when made at home.Servings 3Calories 596kcalAuthor Shawna CoronadoIngredients2 cups kalamata olives, pitted1 cup olives, large green pitted1 cup black olives, pitted (or any other variety you prefer) 4 cloves garlic, crushed1/2 cup extra virgin olive oil2 Tbsp lemon juice2 Tbsp fresh parsley, chopped2 Tbsp fresh rosemary, chopped2 tsp lemon zest1 tsp Italian seasoning mix½ tsp crushed red pepper flakesUS Customary – MetricInstructionsCombine all ingredients in containerPlace in refrigerator for 2 days, stirring occasionallyServe as snacks, best at room temperatureNutritionCalories: 596kcal | Carbohydrates: 11g | Protein: 2g | Fat: 64g | Saturated Fat: 9g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 47g | Sodium: 2810mg | Potassium: 155mg | Fiber: 7g | Sugar: 1g | Vitamin A: 1099IU | Vitamin C: 11mg | Calcium: 139mg | Iron: 2mg

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Cauliflower Popcorn – The Garlic Episode Recipe

Cauliflower Popcorn for Movie Night – YUM!

Cauliflower popcorn is insanely addictive and unexpected. With the addition of garlic, it takes the delicious factor over the top. Cauliflower has been my favorite vegetable for a long time. I love riced cauliflower and am super-fond of cauliflower steaks. This recipe for cauliflower popcorn took me totally by surprise — it is NOT popcorn, yet it is yummy. For those of us who cannot have corn of any kind, this recipes functions as a great different substitute.

Cauliflower Popcorn doesn’t really smell like traditional popcorn. Roasting vegetables is the true secret in increasing the flavor and yum factor. Keep the pieces small. Roast them to a deep golden brown. They are best as caramelized bites of awesome. Adding cayenne ramps up the fire level and brings out a whole new flavor perspective. A fantastic way to satisfy your snack needs on movie night.

Print Add to Collection Go to CollectionsCauliflower Popcorn – The Garlic Episode Recipe#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-0-33); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-0-50); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-0-66); }linearGradient#wprm-recipe-user-rating-0-33 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-50 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-66 stop { stop-color: #343434; }When you want to spice up movie night, try this amazing anti-inflammatory cauliflower popcorn recipe. Tastes SO GOOD. Eat it with your fingers and pop right in your mouth. Yum.Servings 3Calories 47kcalAuthor Shawna CoronadoIngredientsLarge head raw cauliflower, broken into small florets less than an inch wide1 Tbsp extra virgin olive oil1 Tbsp dried parsley1 Tbsp garlic powder1 tsp salt Cayenne pepper to taste (optional)US Customary – MetricInstructionsPreheat oven to 425 degreesPlace oil, parsley, garlic, and salt in a bowl and whisk togetherDrop the cauliflower pieces in and stir over and over until all the pieces are coated wellSpread the cauliflower on a baking pan which is covered in parchment paperBake 60 minutes, turning twice, until golden brown and caramelized (if you like crunchier pieces, bake for less time, if you like more tender pieces, bake for longer)Serve immediatelyNutritionCalories: 47kcal | Carbohydrates: 1g | Protein: 1g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Sodium: 779mg | Potassium: 29mg | Fiber: 1g | Sugar: 1g | Vitamin A: 13IU | Vitamin C: 2mg | Calcium: 13mg | Iron: 1mgCauliflower is High in Fiber and Nutrition

Cauliflower is really good for you. It is crunchy and full of chew, which is important if you are consuming a low carbohydrate food plan as it helps you to feel full.

Fiber, Vitamin C, D, K, and Folate are key ingredients in this vegetable. Cauliflower has many other vitamins, minerals, and anti-oxidants. Most importantly, cauliflower is cholesterol-free and low-fat. This makes it an absolutely brilliant snack or side dish.

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Portion Sizes to Lose Weight and Reduce Chronic Pain

Portion sizes or portion control is the single most important key to maintaining a consistent food plan and healthy diet approach. You might be on a quest to change your food plan to offer a foundation of wellness. My food plan is an anti-inflammatory diet based roughly on a dairy-free Mediterranean Food Plan. Perhaps you are on a specialty diet such as Whole30, Paleo, or Keto? Portion control is an important part of all food plans – it’s not just the contents of your food plan, it is how much you eat of it. No matter your dietary approach, an important SCIENTIFICALLY PROVEN TRUTH is portion control can make a difference for chronic pain and weight loss.

The More Food You See, The More Food You Eat

Studies show that when offered larger portions of food, a person will typically consume that entire portion of food. In modern restaurants we are often faced with portions sometimes double- or triple- the serving size recommended. To be clear, a serving size is a precise amount of food measured by the U.S. Food and Drug Administration. A portion size is the amount of food you choose to consume.

Most often the term “portion size” is something we see as recommended from nutrition professionals. Larger portion sizes can often mean higher caloric intake and weight gain. Over-eating and weight gain leads to chronic pain and health conditions. These health conditions can range from diabetes, heart disease, obesity, and auto-immune conditions to stroke and osteoarthritis.

How to Measure, Reduce, and Control Portion Sizes

Understanding what a serving size is for you is the key to controlling portion size for your food plan. The most exacting way to do that is to read labels and weigh food. For example, a serving size of rotisserie chicken is approximately 3 ounces. If you weigh 3 ounces of chicken breast, you use about half of one chicken breast. Are you going to measure every time you eat a rotisserie chicken? No. It is completely inconvenient, right? But doing it once will physically show you a serving size so that you better comprehend how much you should be consuming.

Below are five smart tips to measure and control the amount of food which might go into your portion sizes. These tips are super-easy and do not involve weighing. This gives you an idea of where to start to determine the best portion sizes for you and your family without constantly weighing and measuring.

1. Drink More Water

Studies show that drinking more water can increase weight loss. Thirty minutes before a meal try to drink 17 ounces (500 ml) of water. One study demonstrated that participants had a 44% decline in weight over a three-month period. Thoughts are that drinking water before a meal increases feelings of fullness, so that you do not feel the need to overeat.

2. Use Your Hand as a Food Measurement Guide

This measurement concept is imperfect, but gives you a general guide. This is especially important if you are eating out away from your home with new food. Corresponding to your body size, the hand can be a general portion size measuring tool and the illustrated guide above from Gold’s Gym is a great reference.

Butter, oils -A single fingertip-sized portion for women, two fingertip-sized portions for menNut butters – A single thumb-sized portion for women, two thumb-sized portions for menCarbohydrate foods (rice, grains, starchy vegetables)– A large fist-sized portion for women, two fist-sized portions for menVegetables and salads–A large fist-sized portion for women, two fist-sized portions for men (I personally allow much more of a portion size for raw vegetables)Protein foods (beans, poultry, fish, and meat) – A single palm-sized portion for women, two palm-sized portions for menNuts – A cupped hand sized portion 3. Use Smaller Plates for Better Portion Size

This is the easiest tip ever and something I swear by – reducing the size of your plate. Above you see a single portion plate on the right side. The foods on the left plate are the same foods, but reduced in size by nearly half. Filling larger bowls and plates full sets the expectation that you will be eating all of the food within the container. There is evidence that reducing the size of your plate reduces the amount of food you consume. The best news? You typically feel just as full if you empty a small to medium sized plate instead of the larger plate.

4. Only Eat Half a Portion When Eating at a Restaurant

Portion sizes are so very large at restaurants. I distinctly remember my grandmother asking for a half a portion when we went out to eat. That is an excellent plan. Restaurants don’t always reduce their price with the size of the portion. That’s okay, there are several alternate ideas that help you beat the system.

Split the meal – Ask a friend or family member to split the meal with you. If they agree, then ask the server to bring an extra plate and share the meal together. Half the meal. Half the price. Works great.Take home half – Another idea is for you to ask the server, upon ordering, to bring you half the meal and pack the other half the meal in a to-go box. Two meals for the price of one.Reduce fatty sauces and dressings – Another big concern at restaurants is when they smother a dish in sauces or dressings. Easy to solve; just ask for the sauce or dressing on the side. 5. Track and Document Your Food Consumption

I took off 20 pounds when I started tracking my food. Why? I was over-eating without knowing it. Most people think they are eating consistent serving and portion sizes, but are not. Tracking your food forces you to understand serving sizes. It brings a sharp awareness to how much you are consuming and when you are consuming it.

This is good on many levels. Weight loss studies show that if participants kept track of their food with a food diary, then they lost more weight overall. It helped me lose weight, but also reduce my chronic pain. With tracking, either via an app or by hand writing a diary, it is easy to see food consumption patterns. I was having chronic pain with too many carbohydrates. My diary showed it very clearly.

Who Determines Serving and Portion Sizes?

According to my husband’s argument, “Recommended servings in the United States would only serve a very tiny person. That means I can eat double!” Sound familiar?

The U.S. Food and Drug Administration built a Nutrition Facts label which is used on food product labels nationally. The standard used to determine serving sizes is known as the Reference Amounts Customarily Consumed (RACCs) and comes from the National Health and Nutrition Examination Surveys. In other words, it is a team of hundreds of scientists, doctors, and food experts who create the sizes and standards for nutrition labels.

Nutrition information on a products label lists serving size and not portion size. It is important to remember that serving sizes listed on nutrition labels are not telling you “how much to consume”, but instead showing you details of the product so you can better decide on the portion size you choose to consume. In other words, nutrition labels are guides to food consumption, not a hard rule.

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Italian Roasted Butternut Squash Bites Recipe

Roasted butternut squash and zucchini became a thing for me when I was visiting Rome, Italy with my daughter a few years ago. I remember dinners in little Italian restaurants with baked fish, Mediterranean chicken, and roasted squash as a side dish. Wonderfully aromatic and flavorful, I like the Italian way of preparing squash roasted with a simple dose of olive oil and a bit of seasoning.

Health Benefits of Butternut Squash

Butternut squash is rich in antioxidants and vitamins. Considered a vegetable, it has Vitamins A, C, E, Magnesium and Potassium. Along with strong vitamin content, it has fiber which helps your body immensely. It can be considered anti-inflammatory when prepared without excessive fats and oils.

Antioxidants such as Beta-carotene and Vitamin C are found in butternut squash and can help prevent cellular degeneration and reduce chronic health conditions. Including this vegetable in your anti-inflammatory food plan is a smart choice.

Squash Tastes Great Quick-Cooked or Simmered

If you enjoy a crispy crunch, try stir frying butternut squash in a wok. (Learn how with my handy-dandy wok cooking guide). Squash is also delightful when cooked in a crockpot, which can save you all kinds of time in the kitchen.

While some vegetables remain crunchier when cooked, it is possible to cook squash down slowly. This helps turn dishes – like soup – into a creamier texture. Butternut squash will take on the flavor of garlic or other ingredients. This brings a rich taste to dishes of all kinds.

Italian Roasted Butternut Squash Recipe

I love the recipe below. Perfect for gatherings as an appetizer, as a fun side-dish for kids, or even as a lazy afternoon snack.

Insider tip: Use less oil (and less calories) by getting extra virgin olive oil in a spray container. Super easy to use!

Print Add to Collection Go to CollectionsItalian Roasted Butternut Squash Bites Recipe#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-0-33); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-0-50); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-0-66); }linearGradient#wprm-recipe-user-rating-0-33 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-50 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-66 stop { stop-color: #343434; }Are you looking for a healthy and tasty food late summer or early fall recipe? Try this yummy recipe for Italian Roasted Butternut Squash Bites.Servings 3Calories 113kcalAuthor Shawna CoronadoIngredients1 butternut squash, sliced in large cubes (or buy pre-cut at the grocer)Extra virgin olive oil (spray olive oil is super-easy to use and works well)Italian seasoning to sprinkleSalt and pepper to tasteUS Customary – MetricInstructionsPreheat oven to 400 degrees Coat a baking sheet with olive oil Place cubed squash on top of olive oil, coat with a light topping of more olive oilLightly sprinkle Italian seasoning over the topSprinkle with salt and pepper (heavy on the pepper if you like spicy)Roast for 30 minutes or until tender and brownedServe hot with toothpicks for a snack or appetizerNutritionCalories: 113kcal | Carbohydrates: 29g | Protein: 3g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1g | Sodium: 10mg | Potassium: 880mg | Fiber: 5g | Sugar: 6g | Vitamin A: 26575IU | Vitamin C: 53mg | Calcium: 120mg | Iron: 2mg

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Roasted Berries Recipe

Roasted berries recipe? You bet! It’s a weekend and you hear a ding-dong from your front door. Turns out it’s your long-lost aunt and uncle who just happened to drop by to say hello. You want to impress them with a sweet snack that might go well with coffee and tea. Best yet, berries are anti-inflammatory and filled with healthful benefits.

This Roasted Berries recipe is delicious and very quick to fix. It is a little bit savory and a little bit naturally sweet. They are lovely snacks served in a small bowl with coffee on the side and they only take a few moments to prepare. They also go well as a savory and sweet treat on top of salad with grilled onions, pecans, and a vinaigrette dressing, toss them in mango salsa, smoosh them over grain-free toast, or serve them hot over dairy-free ice cream. All good and a little bit outside the ordinary.

Print Add to Collection Go to CollectionsRoasted Berries Recipe#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-0-33); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-0-50); }#wprm-recipe-user-rating-0 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-0-66); }linearGradient#wprm-recipe-user-rating-0-33 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-50 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-0-66 stop { stop-color: #343434; }Did you know that you can roast berries? They are not just for pies and cakes. This roasted berry recipe is perfect for a savory and sweet treat on top of salad with grilled onions, pecans, and a vinaigrette dressing, toss them in mango salsa, smoosh them over grain-free toast, or serve them hot over dairy-free ice cream.Servings 3Calories 95kcalAuthor Shawna CoronadoIngredients2 cups berries, any kind1 Tbsp extra virgin olive oil1 tsp Herbs de ProvenceSalt and pepper to taste1 Tbsp chopped fresh parsleyUS Customary – MetricInstructionsPreheat oven to 400 degreesMix berries, olive oil, and Herbs de Provence in a bowl until coated wellSpread the berries out on a ceramic bakerRoast for 8-10 minutesRemove from oven, then crack salt and pepper over the top of the berriesLet cool slightlyTop with parsley, then toss and spread on grain-free toast or crackersServe still warm in a small bowlStore in the refrigerator for 4 to 5 daysNutritionCalories: 95kcal | Carbohydrates: 13g | Protein: 1g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Sodium: 2mg | Potassium: 66mg | Fiber: 3g | Sugar: 9g | Vitamin A: 173IU | Vitamin C: 5mg | Calcium: 16mg | Iron: 1mg

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Dark Chocolate Trail Mix Recipe

The Surprisingly Healthful Food

Many of us would like to think that dark chocolate is filled with an overabundance of health benefits. It’s true that dark chocolate is filled with healthy components such as flavonoids which are anti-oxidants. This food also contains fiber, iron, magnesium, and zinc.

Chocolate can also be filled with fat, carbohydrates, and sugar which can be unhealthy for you. With this in mind, if you want to indulge, choose dark chocolate that has very low sugar content and at least 70 percent cacao solids. Read the labels and search for the least chemical and sugary ingredients and more natural ingredients. A natural low-sugar product makes a good occasional treat as part of your anti-inflammatory food plan.

How to Make Bitter Unsweetened Dark Chocolate Less Bitter

Unsweetened chocolate is typically very low in sugar, but can sometimes have soy content. If you are sensitive to soy, search for soy-free and read labels. It can be quite strong, but when mixed in with nuts or another ingredient, can be immensely enjoyable. Try taking a bite of chocolate and a nut at the same time. Close your eyes and chew slowly. While the chocolate is bitter, the nut can balance the flavor.

If you want to consume a bit of ultra-dark chocolate and it’s simply too bitter for you, try adding a third component; dried fruit. Be cautious as too much-dried fruit can fill your diet with more sugar than you need. Try the recipe below with a light dose of dried pineapple makes for a yummy snack.

Print Add to Collection Go to CollectionsDark Chocolate Trail Mix Recipe#wprm-recipe-user-rating-2 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }#wprm-recipe-user-rating-2 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-2-33); }#wprm-recipe-user-rating-2 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-2-50); }#wprm-recipe-user-rating-2 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-2-66); }linearGradient#wprm-recipe-user-rating-2-33 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-2-50 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-2-66 stop { stop-color: #343434; }Do you know that dark chocolate can be consumed as a healthy snack? Here is the recipe of trail mix made with dark chocolate.Servings 3Calories 1008kcalAuthor Shawna CoronadoIngredients2 cups raw nuts or seeds (your choice)1 cup dark chocolate, chopped½ cup dried pineapple, chopped (optional – add this if you need a bit of sweet for the mix)US Customary – MetricInstructionsMix all ingredients togetherStore in mason jarNutritionCalories: 1008kcal | Carbohydrates: 74g | Protein: 22g | Fat: 74g | Saturated Fat: 21g | Polyunsaturated Fat: 11g | Monounsaturated Fat: 38g | Trans Fat: 1g | Cholesterol: 2mg | Sodium: 23mg | Potassium: 990mg | Fiber: 16g | Sugar: 34g | Vitamin A: 37IU | Vitamin C: 4mg | Calcium: 122mg | Iron: 11mg

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