Shawna Coronado's Blog, page 5

Delicious Bean-Free Zucchini Hummus Dip Recipe

Bean Free Zucchini Hummus Dip is Anti-inflammatory

Hummus dip is something I crave – great as a sandwich spread, dip, or snack – it makes quick business of snacking. If you are bean sensitive as I am, it’s important to find a substitute for the garbanzo beans that you find in most hummus that’s deliciously tasty. A great benefit of this Bean-Free Zucchini Hummus Dip recipe is that it is anti-inflammatory and easy to make in under 8 minutes. A wonderful take on The 8 Minute Method!

Why Snacking is a Good Thing

Snacking regularly is actually a good thing. The trick is to consume HEALTHY SNACKS. If you reduce the size of your main meal plates, then you can increase the size of your snack plates as long as they are healthy. All of this helps you to stay on your food plan and not fall off. HOORAY!

Lately, I have been eating 6 times per day. Smaller meals more often helps to keep me full longer and prevents my snacking on unhealthy snacks. I count them as 3 meals per day with “healthy snacks” in between. It keeps me on point and I know it can help you also. Preventing blind munching of unhealthy snacks is as simple as planning out your food day. The Bean-Free Zucchini Hummus Dip recipe is a very healthy snack.

Add Extra Zip to This Zucchini Recipe

Zucchini, roasted red pepper, and garlic do the trick with this Bean-Free Zucchini Hummus Dip. You can also create this without roasting the zucchini, although I feel it gives an added richness to the dip. My favorite thing to do is add a drizzle of olive oil. You can also add cayenne pepper or black pepper for a stronger kick OR go with some freshly chopped herbs for an over-the-top party flavor. It tastes equally delicious served with raw fresh veggies or grain-free crackers.

Print Add to Collection Go to CollectionsDelicious Bean-Free Zucchini Hummus Dip Recipe#wprm-recipe-user-rating-7 .wprm-rating-star.wprm-rating-star-full svg * { fill: #343434; }#wprm-recipe-user-rating-7 .wprm-rating-star.wprm-rating-star-33 svg * { fill: url(#wprm-recipe-user-rating-7-33); }#wprm-recipe-user-rating-7 .wprm-rating-star.wprm-rating-star-50 svg * { fill: url(#wprm-recipe-user-rating-7-50); }#wprm-recipe-user-rating-7 .wprm-rating-star.wprm-rating-star-66 svg * { fill: url(#wprm-recipe-user-rating-7-66); }linearGradient#wprm-recipe-user-rating-7-33 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-7-50 stop { stop-color: #343434; }linearGradient#wprm-recipe-user-rating-7-66 stop { stop-color: #343434; }This recipe is a deliciously healthy snack that can be served with bread or pita chips. Learn how to make delicious and healthy hummus dip with a few simple ingredients.Servings 3Calories 291kcalAuthor Shawna CoronadoIngredients2 or 3 small zucchinis, diced 1/3 cup raw tahini3 Tbsp fresh lemon juice2 Cloves garlic, crushed (more if you like)1 small red pepper (or a half a large pepper), roasted over a hot flame, skin peeled, and diced1 Tbsp extra virgin olive oil1 tsp ground cuminSalt and pepper to taste1 Tbsp chopped fresh parsley1 Tbsp sesame seedsUS Customary – MetricInstructionsPreheat oven to 350 degrees, oil a baking sheetRoast zucchini in oven on baking sheet until lightly golden brownCombine zucchini and all the ingredients except parsley and sesame seeds in a food processor Blend until smoothPlace in a bowl and sprinkle parsley and sesame seeds over the topServe chilled with raw veggies or grain-free crackers or use as a sandwich spreadNutritionCalories: 291kcal | Carbohydrates: 21g | Protein: 10g | Fat: 22g | Saturated Fat: 3g | Polyunsaturated Fat: 8g | Monounsaturated Fat: 9g | Sodium: 40mg | Potassium: 1114mg | Fiber: 6g | Sugar: 10g | Vitamin A: 2035IU | Vitamin C: 118mg | Calcium: 131mg | Iron: 4mg

The post Delicious Bean-Free Zucchini Hummus Dip Recipe appeared first on Shawna Coronado.

How to Plant a Zucchini

We all want amazing bounty in the garden. One way to get it is to plant and nurture a zucchini – the endless producer in the vegetable garden – which is guaranteed to give you 5 to 10 pounds of beautiful deliciousness throughout the season. How to plant a zucchini – follow the steps below and you should have success.

Zucchini are heavy feeders and adore full sun and rich soil, so plant in a well-drained soil that has been amended with lots of organic compost. Add organic fertilizer following package directions to the soil, then plant or sow seed after the last frost in your garden zone at least 4 feet apart. The plants get quite large. Colder temperature planting (below 65 degrees F) will either wilt the vegetative baby plant or prevent seed germination.

Because they feed heavily, it is helpful to organically fertilize the plant several times during the season, particularly if you see the leaves turning a light shade of green. Additionally, squash can be sensitive to powdery mildew, so do not water the plant from the top. Water zucchini plants at the base of the plant; drip lines truly save you work, prevent blossom end-rot, and help the plant by providing water and keeping the top leaves dry.

Watch the video sponsored by Jung Seed on how to plant a zucchini vegetative plant to see how I put it in the ground. (If you cannot see it in this post, go to this LINK.) Plant zucchini if you want many pounds of harvest and be sure to donate your extra veg to the local food pantry.

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A Few Big Announcements from ShawnaCoronado.com

I have a few fabulous announcements to make to all of you wonderful ShawnaCoronado.com blog readers.

First of all – I LOVE YOU and hope you are well. It has been such a challenge for all of us to live through the pandemic crisis and I am thinking of some creative ways to help all of you.

While so much has been going on in the world, I’ve decided to clean house. I’ve gotten my dusting feathers out and have been updating the website, producing more content just for you, and shaking off the dust a bit in order to bring you better and more relevant information to help you make a difference every day.
Below are 3 announcements on the changes —

1. The Wellness University – With joy and happiness I announce that The Wellness University here on my website is finally up and running. You can see above in the photo from The Wellness University Page that I am offering Wellness Workshops and Mini-Classes, 1:1 Coaching and Consulting, and of course Free Workshops and Videos (to help you get through this pandemic with helpful preparedness cooking and lifestyle information). PLEASE GO CHECK IT OUT AND TAKE A CLASS OR TWO! GO HERE FOR THE UNIVERSITY PAGE.

2. THE SCOOP Newsletter – All these years you have been getting my blog in your in-box. I’m changing formats. I’m getting rid of the RSS feed and focusing on a new, fresh, newsletter to give you the smart scoop on all things anti-inflammatory lifestyle such as anti-inflammatory recipes, diet advice, exercise help, and of course organic gardening tips. To sign up for the newsletter, just GO HERE FOR THE NEWSLETTER. 

3. A New Book – Just in time for summer gardening season. My book “No-Waste Organic Gardening; Eco-Friendly Solutions to Improve Any Garden” (a revision to my book “101 Organic Gardening Hacks”) is officially released now and available for purchase online. See the links below – HOORAY!

Barnes and Noble – https://bit.ly/2VunAck
Target – https://bit.ly/3eK0Fkz
Amazon – https://amzn.to/3bu66lX
Books-A-Million – https://bit.ly/2xO7wJa



I’ve felt that with so much happening in the world I need to take the steps to help you more than ever. My father once told me that when people are at their lowest is when they need your loving arms the most. That is so true, especially now at a time when my heart is breaking for so many in the world. That means I need to double-down and bring you all that I can.
While, I’m starting small with a few changes on the website and how I deliver my information to you, that will expand: I have 3 more anti-inflammatory cookbooks coming out this season, a series of videos on cooking and lifestyle, and I hope to create a series on indoor gardening to help all those that might not have an outdoor space to grow.
I hope you will enjoy the changes of how I will be delivering helpful information to you.
More importantly, my wish is that my media and newsletters might inspire you towards health, wellness, and happiness. You mean so much to me.
With love,
Shawna

 

 

Wellness Tips – Arthritis Solution for Moving Heavy Things in the Garden

We are all isolated at home and feeling the stress and anxiety of our COVID-19 / coronavirus tragedy. If you own a lawn, it will need to be mowed and a garden will need to be tended. Instead of going out first thing and over-stressing your back, why not try this smart technique for moving heavy things. Below is a FLASHBACK BLOG POST for you that demonstrates how easy it is to move heavier things like bags without lifting. Please stay well – much love to you all!

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Here is a hack for moving heavy things if you suffer from arthritis, rheumatoid arthritis, osteoarthritis, or any number of other conditions. Whether you are outside in the garden or inside your home, it can sometimes be difficult for you when moving heavy things. It makes it easier when you spread the weight of the item out by pulling it on a tarp or cloth.

Be very careful when you are lifting the heavy items on to the tarp or blanket — holding the heavy item very closely to your body and carefully raising and lowering the item when needed. If you cannot grip with your hands, wrap the loose end of the blanket or tarp around a broom stick and use your arm to pull the broom stick. No matter what exercise you do, be sure to get your doctor’s approval before attempting heavier lifting and moving heavy things with caution in mind.

Bored at Home in Self Isolation? Clean your Refrigerator Coils in 3 Easy Steps

We are all isolated and bored at home. The anxiety is stressful with the COVID-19 / coronavirus tragedy. If you are bored and looking to clean up a few things in your home that will help keep you and your family healthy, try cleaning. Below is a FLASHBACK BLOG POST for you that demonstrates how easy it is to clean out under your refrigerator. I wish you health and wellness!

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A few years ago I pulled the refrigerator out to paint the wall behind it and was shocked to see a really dirty mess. I didn’t take a photo of it at the time as it was horrifying, but I did take a similar photo of the bottom of a refrigerator (above) when I went to tour the refrigerator recycling facility for ComEd’s Smart Ideas® Fridge & Freezer Recycling program. The photo above shows you what your refrigerator coils might look like in your home. Clean refrigerator coils and save energy –  it can increase air circulation and helps the coils do their job so they do not have to work extra hard to keep your food cool. A clean coil means you help extend the life of the refrigerator and keep that dust and dirt out of your home at a time when you need clean air for your health.

Since we are entering that Spring Cleaning time of year, I thought you might like a quick lesson on how to clean a refrigerator coil so you can clean up a yucky mess and be green and sustainable at the same time. You should clean your coils at least once per year.

HOW TO CLEAN REFRIGERATOR COILS

Pull out refrigerator cautiously. Shut off ice maker or water supplies. Unplug refrigerator.
Gently knock the dust off around the condenser coils using a tool called a “refrigerator-coil brush” (you can find the brush at any hardware store). Vacuum the dust up and off of the grill and coils.
If there’s grease build-up on the grill, use a warm water and vinegar mixture to clean the grill and the area surrounding it. Once dry, put the unit back together and plug into the wall.

Below is a quick video from AmyWorks on how to clean refrigerator coils. She’s awesome and gives a great lesson (if you receive this post via email and don’t see a video in the post, please click HERE).

Simple Tomato Soup Recipe – How to Stretch Out Quarantine Cooking Food Rations Series

Making your own tomato soup can be a real treat when you need a little emotional lift. All of us dealing wit the COVID-19 / coronavirus tragedy can be difficult and an emotional lift with food is a joy. Below is a FLASHBACK BLOG POST for you that demonstrates how to make this super simple Who-Gives-A-Damn-About-the-Seeds Tomato Soup. Try it – you’ll like it.

I love you. I am hugging you virtually. Be well.

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Perhaps simple food needs to be redefined. Simple food should be fresh, with only a few ingredients, and easy to prepare or healthy to eat. I once joined a cooking class and the chef taught us how to make this challenging tomato soup. There was a lot of complexity to it – we used canned tomatoes and a complex sieving process to get rid of the seeds in the tomatoes. What remained was a beautiful red soup with no chunks o’love in it. There were many steps involved and I kept thinking – who cares if there’s a few seeds in the damned soup, I just want to eat it already.

Below is my solution to complex: utterly simple. I hope you enjoy the soup as much as I do. Delicious!

Simple Who-Gives-A-Damn-About-The-Seeds Tomato Soup

Ingredients:

3 cups fresh organic tomatoes deskinned, chopped, as many seeds squeezed out as you can – but don’t worry if you can’t get them all – just leave them in (here’s a link to learn how to deskin a tomato – LINK)
1 cup organic chicken broth (or water if you are vegan)
1 onion, chopped in tiny pieces
3 cloves garlic, crushed
24 oz organic V8 juice (or two 12 oz cans of regular or tomato juice of any kind)
Salt and pepper to taste

Saute onions and garlic in a pot. Smoosh tomatoes into tomato mush. Mix all ingredients together in the soup pot. Heat to boiling, then reduce heat to low, cover, and simmer for one hour (or more if you like). Look in the pot and see a few chunks and seeds in it. Shout, “I don’t give a damn!” Then serve. Seriously. It’s delicious.

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Reduce Stress with a Park Visit

If you are isolated at home and feeling the stress and anxiety of our COVID-19 / coronavirus quarantine living experience right now, it can be important to go out for a walk in some fresh air. Many parks are still open around the country for this purpose, but it is important that we do not congregate in crowds of any sort at the parks because slowing the spread of novel coronavirus is everyone’s responsibility. If in doubt – stay at home.

VERY IMPORTANT ON YOUR WALK – REMEMBER TO WEAR A MASK, stay 6 feet or more away from other people, and only go to parks in cities or locations that are legally allowing you to do so. If you are ordered to completely quarantine and not just self-isolate, a park might not be available to you at this time, so stay home until allowed legally to spend time in the out-of-doors based on your community’s rules. Going outside and getting some sunshine can truly make your mood lift and change your day, but please do so safely and with protective gear on at all times.

I’m madly in love with the National Park Service’s posters on their website right now promoting social distancing at the parks. See below.

Below is a FLASHBACK BLOG POST that shows my Tree Week experience at Oregon’s Mount Hood. It was beautiful and I hope it brings you a little lightness right now during a very difficult time. I LOVE YOU MY FRIENDS.

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Welcome to Tree Week at ShawnaCoronado.com — I’ve been immersed in them lately as they have made my soul feel good and I wanted to share a my tree adventures with you. Traveling to the Oregon’s Mount Hood Territory was an unexpected tree surprise. I hiked Lake Trillium, which is in Mount Hood National Forest at about an elevation of 3,600 feet, and was tremendously overwhelmed at the beauty of trees. I got up at 4:00 AM and drove alone up to the lake anxious to hike the trails. When I got there it was raining and cold; there were two fisherman and a dog on the lake and I was the lone hiker. Everyone else was hiding out under a blanket afraid to get wet, but Shawna the Adventurer was up for the challenge, so I popped up the umbrella, grabbed the camera, and off I went. Since I had never been to a northwest mountain, I did not expect to see the masses of trees on the trail, nor did I expect the reaction I felt deep in my heart.

What struck me most significantly is that it was quiet. Not the kind of quiet you have when you are alone in your home – that quiet is filled with electronics and lights and human noise. This was hushed quiet. Still. Alone. Magical. Present in my magical moment were the rain drops on the leaves and the lake, lulling the animals and birds into a type of rested silence that brought tears to my eyes and made me feel like I was in a holy place.

Nature can do that. Make you feel well. Since my earliest book I have been doing research on the wellness power of trees and nature. Standing on the banks of Lake Trillium with a gray cloud hanging over my head, rain drops on the water, trees all around me, and not another living soul near me, I felt like I could actually breathe. Really breathe. I took a deep breath and felt all the worries and troubles that were in my soul disappear. This is the type of wellness that trees and nature can bring.

At first I thought I might hike just part of the lake because I was not dressed properly for the 40 degree weather, but because of the magic I hunched down in my jean jacket and explored the entire trail in the cold rain.  While I could not see much of the surrounding hillsides because of the rain and clouds, what I did see was the breathtaking under canopy of trees combined with powerful images of the lake in a gentle rain shower. Without a doubt it was truly one of the most magnificent nature experiences of my whole life. My tracker recorded that I walked the trail in about 15,000 steps. My mind recorded that I walked the trail releasing about a month’s worth of stress.

When I circled back to grab a cup of coffee after my hiking experience in the Oregon’s Mount Hood Territory, my waiter asked me about the view of the mountain from Lake Trillium. Dumbfounded, I replied, “What mountain?” He started laughing and said, “It must have been too rainy to see Mount Hood from Trillium my friend – you HAVE to go back tomorrow. It’s amazing!” ::palm to face:: I missed something important. “But the trees were breathtaking!” I said. He just smiled.

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Crockpot Vegetarian Minestrone Soup Recipe – How to Stretch Out Quarantine Cooking Food Rations Series

We are all trying to figure out how to stretch out our food rations for the COVID-19 / coronavirus tragedy. Below is a FLASHBACK BLOG POST for you that demonstrates an easy and yummy soup recipe. If you cannot do grains or pasta, no worries, pull the pasta out and put in more vegetables. Keep safe. Keep well. I love you!

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We need warm deliciousness and we need it fast. Try this Crockpot Vegetarian Minestrone Soup Recipe; it is a yummy, hot solution to a cold winter soul. I bought all the ingredients on sale, so the crockpot was chock full of vegetables for about $10. Regular price might make the dollar signs creep up a bit, but overall, it’s worth it. A full crockpot can feed a group of rabid hockey players or perhaps a gaggle of gardeners for this months potluck dinner. Get yourself to a crockpot and enjoy this fabulous soup – QUICK!

Crockpot Vegetarian Minestrone Soup Recipe

1 box organic French Onion Soup
1 14.5 oz can organic diced tomatoes
1 14.5 oz can of organic tomato sauce
2 11.5 oz cans V-8 juice
2 15 oz cans of chickpeas
1 15 oz can of lentils
Some pasta (optional)
2 cups chopped cabbage
2 cups chopped squash or zucchini
1 cup chopped celery
1 cup chopped spinach
1 chopped whole onion
1 cup shredded carrots
2 tablespoons fresh crushed garlic
1 tablespoon basil
2 tablespoons oregano
1/2 teaspoon red pepper (or more if you like it spicy)
Salt and pepper to taste
2 cups pasta

Throw all ingredients into a crockpot except the pasta. Simmer between 5 and 8 hours, marrying flavors. Add pasta one hour before serving.

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Crockpot Vegetarian Minestrone Soup Recipe – How to Stretch Out COVID19 Coronavirus Rations Series

We are all trying to figure out how to stretch out our food rations for the COVID-19 / coronavirus tragedy. Below is a FLASHBACK BLOG POST for you that demonstrates an easy and yummy soup recipe. If you cannot do grains or pasta, no worries, pull the pasta out and put in more vegetables. Keep safe. Keep well. I love you!

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We need warm deliciousness and we need it fast. Try this Crockpot Vegetarian Minestrone Soup Recipe; it is a yummy, hot solution to a cold winter soul. I bought all the ingredients on sale, so the crockpot was chock full of vegetables for about $10. Regular price might make the dollar signs creep up a bit, but overall, it’s worth it. A full crockpot can feed a group of rabid hockey players or perhaps a gaggle of gardeners for this months potluck dinner. Get yourself to a crockpot and enjoy this fabulous soup – QUICK!

Crockpot Vegetarian Minestrone Soup Recipe

1 box organic French Onion Soup
1 14.5 oz can organic diced tomatoes
1 14.5 oz can of organic tomato sauce
2 11.5 oz cans V-8 juice
2 15 oz cans of chickpeas
1 15 oz can of lentils
Some pasta (optional)
2 cups chopped cabbage
2 cups chopped squash or zucchini
1 cup chopped celery
1 cup chopped spinach
1 chopped whole onion
1 cup shredded carrots
2 tablespoons fresh crushed garlic
1 tablespoon basil
2 tablespoons oregano
1/2 teaspoon red pepper (or more if you like it spicy)
Salt and pepper to taste
2 cups pasta

Throw all ingredients into a crockpot except the pasta. Simmer between 5 and 8 hours, marrying flavors. Add pasta one hour before serving.

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How to Stretch Out Quarantine Food Rations Series – Grow Sprouts in Your Kitchen

THIS FLASHBACK POST IS ON HOW TO GROW SPROUTS — Sprouts are easy to grow inside your house and if you are looking to supplement your COVID-19 / Coronavirus food rations, sprouts are nutritionally sound. Here’s a quick guide on how easy they are to create in your kitchen.

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A great way to get your garden on at this time of year is to grow your very own sprouts INSIDE your home. No sweat or weeding required. Of course, you can grow this way anytime of the year you prefer, but I find sprouts particularly refreshing on a summer salad, so highly recommend growth them right now.

Sprouts are actually germinated seeds, which means the tiny seed is pushing out it’s stem. The benefit of consuming the little cuties is that they are densely packed with nutrition – fiber, vitamins, and protein for a start. Perfect for an anti-inflammatory diet if you have chronic pain, diabetes, arthritis, or another inflammatory condition. When you’re consuming sprouts, you are consuming little plant stems. Growing sprouts is super easy and requires very little light and no fertilization in order to grow.

My friend Stephanie Rose from Garden Therapy has developed a line of delicious sprouts – a Crispy Mix, Sweet Mix, and Spicy Mix and it’s all included in the super cool Mason Jar Sprouts Kit she sent me so I could give it a looksee. My review is a definite two green thumbs up! There’s no bleaching or extra processes, which I’ve had to do with other seeds in the past, therefore I found it to be an easy way to grow sprouts. I particularly like the little chalkboard label you can attach (see below) so you can put a label on front easily.

Easy Peasy Instructions for Growing Sprouts

Using the mason jar with special straining lid, wash the jar, then fill 1/4 way with seeds. Add a few inches of water, put the lid back on, swirl around to wash, then drain.
Refill the jar with 3 inches of warm water and let it soak overnight (8-12 hours).
Strain the water off, then refill with fresh water and give it a swirl, then DRAIN IT THOROUGHLY.
Rinse and strain the seeds like this – once in the morning and another time in the evening – until sprouts are ready to eat.
Harvest time is between 3 and 7 days.

It is particularly important to rinse your sprouts twice a day because bacteria and molds can form if you do not keep the sprouts clean and happy. You can store the sprouts for several days in the fridge.

Stephanie says, “I’ve been sprouting for more than 10 years and based on how easy they are to grow and how much I love the flavor of them, I have mixed seeds to come up with blended recipes that are my favs! Sprouts can pack a lot of flavor and texture, not to mention nutrition. The three sprouts that come in the kit are described for their flavor: crispy mix is great for salads and soups to add some crunch, spicy mix is yummy on eggs and meat as it has the bite of fresh radish, and the sweet mix I almost called nutrition mix because is is power packed with alfalfa broccoli and clover.”

This is by far the easiest way to grow sprouts in your kitchen – simple with no-tech needed and all organic. If you would like to order your very own sprout kit, you can go here on the Garden Therapy website – https://gardentherapy.ca/product/mason-jar-sprouts-kit. Special thanks to Stephanie Rose for sending out the kit and letting me try out this fun way to grow indoors during the hot summer!