Oh, thank you Ina Garten, I LOVE you! You made me a superstar and you didn’t even know it. I knew salads could be easy, but not THIS easy, beautiful, healthy and delicious. Before we get to the salad, let start with a few fun facts about watermelon.

• July is National Watermelon month! Try this amazing salad before the watermelons go out of season!
• A Watermelon is actually a VEGETABLE – part of the gourd family. It is more closely related to a cucumber than a cantaloupe. I wish I knew this as a kid – I would have had NO problem getting my veggies down.
• Although a watermelon is deliciously sweet, it contains only half the amount of sugar of an apple. The “sweet” taste is the strongest, because the rest is pretty much…water.
• CAUTION Mama Wannas – Watermelon can inhibit semen production. You learn something new everyday…

So without further ado…on to the good stuff…   The Easiest Way to Cut a Watermelon   I haven’t mastered this technique just yet, but it’s still pretty easy, quick, and not nearly as messy as other ways I have used in the past. The pieces are also the perfect size for the salad.

The Freshest Salad of Summer – Arugula, Watermelon, Mint & Feta Summer Salad

Adapted from Food Network’s Ina Garten

 

 

For the vinaigrette:

1/4 cup freshly squeezed orange juice

1/4 cup freshly squeezed lemon juice (2 lemons)

1/4 cup minced shallots (1 large)

1 tablespoon honey 1 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

1/2 cup olive oil

 

For the Salad:

6 cups baby arugula,washed and spun dry

1/8 th seedless watermelon, rind removed, and cut in 1-inch cubes

12 ounces good feta cheese, 1/2-inch diced (purchase block – not crumbles)

1 cup (4 ounces) whole fresh mint leaves, julienned

 

Whisk together the first 6 ingredients. Slowly pour in the olive oil, whisking constantly.

Place the arugula, watermelon, feta, and mint in a bowl. Pour vinaigrette to coat the greens lightly and toss well. Enjoy!

Click here for the inspiration

Tell us what your family thinks of this salad!  Until next Wednesday,

Live your WHOLE life!

Meg + Shannon

 

 

En route home from an awesome weekend in sunny San Francisco, I passed the standard airport Starbucks. I stopped in to grab a bottle of water before my flight and couldn’t help but overhear the conversation in front of me. A woman ordered a Cafe Mocha, she smiled at the barista and said “Soy milk please, gotta stay healthy.” Less than 2 minutes later in the newsstand across the aisle, I glanced at a headline from Shape magazine: 20 Soy-Free Recipes to Keep You Healthy!

What gives??? There is a ton of confusion out there about whether or not soy is good for you- so much in fact that a few years ago I stopped eating soy altogether. Complete avoidance seemed easier than digging through the maddening maze of information. When I really started looking for it, I found that soy (or soy protein isolate) is used in a LOT of “foods”:

–       soy milk (duh)

–       most protein bars

–       salad dressings

–       frozen desserts

–       prep-packaged dinners

–       meat substitutes (tofurkey, soyrizo, etc.)

Nutrition experts refer to this processed, packaged, unrecognizable, concentrated soy supplement food as Frankensoy. I’ve seen a ton of contradictory claims out there about the dangers versus benefits of soy products. Everyone from Dr. Oz to Dr. Weil has an opinion and, lately, every health and fitness magazine has featured an article on this controversial little bean.

So what is the reason for such opposing views, you ask? The answer is the KIND of soy!   The leading authorities in nutrition and health agree:

you have to choose the right kind of soy to reap soy’s true benefits

Like most foods, the real health advantages come from the WHOLE food. Asian cultures, including some of the longest living people in the world, have been eating whole soy foods (in reasonable amounts) on a regular basis for centuries. Since soy is one of the most genetically engineered crop on the planet, make sure you choose whole soy foods including organic AND non-GMO

–       Edamame

–       Tofu

–       Soy nuts

–       Tempeh

–       Miso

–       Soy milk (without carrageenan, a thickening agent)

 

These whole forms of unrefined soy are the ones providing the amazing health benefits. Several hundred studies have linked phytochemicals present in whole soy foods to prevent heart disease and several forms of cancer. Soy is also a complete protein, which means our body can readily use it. This magic bean has been shown to reduce menopausal symptoms and is associated with increased longevity. The experts recommend eating soy in moderation and avoid the overly-processed “Frankensoy” products.

The bottom line: Don’t believe everything you hear + when choosing soy products make sure you go for:

1)   Organic

2)   Non-GMO

3)   WHOLE soy (avoid soy protein isolate)

4)   Moderation (3 servings/week or less)

Let us know how your body responds! Note that breastfeeding mothers, adolescent boys, or those with thyroid disease should consult a doctor before increasing their intake of soy.

Try our simple Parmesan Garlic Roasted Soy Nut recipe below (and if you have a sensitivity, just swap soy beans for chickpeas) to reap all the benefits of a WHOLE soy food.

Live your WHOLE Life,

Shannon and Meg

Garlic Parmesan Roasted Soy Nuts or Chickpeas

Ingredients:

1 can Organic black soy beans or Chickpeas

2 Tbsp. freshly grated Parmesan cheese

1 tsp. EVOO (use sparingly)

2 tsp. Garlic powder (adjust quantity to your desired taste)

Sea salt to taste

 

STEP 1:  Preheat oven to 350 degrees. (If using chickpeas, preheat oven to 400 degrees.)

STEP 2:  Rinse & drain the soybeans and dry thoroughly with a towel.

STEP 3:  Line a cookie sheet with tin foil and spread the soy beans out. Drizzle with olive oil, freshly grated parmesan, and garlic powder as desired. Season with sea salt and pop in the preheated oven for 25-30 minutes.

STEP 4:  Every 5 minutes, be sure to check on the beans and stir as necessary to prevent burning

STEP 5:  After about 25 minutes, or when they look crunchy, take out, let cool and enjoy!

Thank You Ladies!  Whole Food Love is incredibly PROUD + EXCITED to have our Raw Spinach Hummus recipe featured on the “Ways to Use Fresh Produce” Link Up!  The ladies of What’s Cooking With Ruthie, Bakerette, My Kitchen Escapades, and Made From Pinterest scoured over hundreds of recipes to find the healthiest and most delicious ways to keep nature close at the dining table.  We are so grateful to be amongst such great company.

With much gratitude,

Shannon and Meg

I vividly remember the first time that I felt an earthquake in San Diego. I was working in one of the top floors of a downtown high rise. I got up to bring a file to a colleague and thought I was about to faint!

It was not until I saw that “I’m Still Standing” (thank you Sir Elton John) + everybody else’s surprise + the overhead lights shaking that I realized what had just happened. A real earthquake! Growing up in Chicago, we had practiced tornado drills, but NEVER drills for earthquakes!

Whenever I felt that shaky feeling after that experience, I always checked the lights above to see if it was me or another earthquake. Thankfully, with the exception of a few times, it has been me and it was because of the breakfast I chose.

What do you usually have for breakfast? Coffee + donuts? Yogurt? An all fruit smoothie? Cereal?

Have you ever felt those jitters an hour or two after eating breakfast? They used to hit me between 9:00AM and 9:30AM and would have me reaching for just about anything that I could find.

The effect that carbohydrates and more specifically sugars (a type of carbohydrate) have on the body is that they are immediately absorbed into the bloodstream. Brain cells need glucose for energy, but in response to this sudden increase in sugar, the pancreas begins to release insulin.   Insulin allows cells to use and store the glucose, which results in a rapid drop in glucose. The brain cells no longer have their energy source as it as been absorbed into the cells and this leaves you feeling light-headed, shaky, and weak.

Eating simple sugars in the absence of protein and fiber is a recipe for Type II diabetes! There are easy measures that we can take to prevent these sensations and have you leaving the tremors to Mother Earth.

1.)   Eat more protein! Protein takes longer for the body to breakdown. 30g of protein should keep you feeling satiated and full for 3 – 4 hours.

NO sugar high = NO Jitters

2.)   How much protein? A few years back, I worked with an amazing and knowledgeable trainer that completely redeveloped my food plan. At 5’9 and 149 pounds, I should be eating 110gram – 150grams of protein each day.   I always felt satiated and NEVER felt hungry when I followed this rule. This also kept away the light-headed and weak feelings. (My current intake has increased slightly since having my little guy, continuing to breastfeed, and weighing a few pounds more during my post-baby slim down.)

3.)   But I LOVE Carbs… If you choose to have sugars (yes, even fruit!) make sure that you pair it with fiber or protein. This means avoid the juice and eat the whole fruit and consider a scoop of almond butter as your paired protein. We want to slow down the absorption of the sugar to a speed that the body can handle.   We don’t want a sugar shot into the bloodstream and insulin backlash!

4.)   What should I eat instead? Try our EASY Power Protein Breakfast Muffins or try adding a scoop of protein powder to your morning smoothie. Who needs a power nap when you have a power breakfast

We love the Jarrow French Vanilla protein available at Whole Foods or All Star Health.

Let us know how you stave off those sugar lows and stay tuned for our upcoming blog on some additional ways to incorporate protein into lunch and dinner.

Live your WHOLE life!
Meg and Shannon

 

EASY Power Protein Breakfast Muffins

Serving size = 1 muffin, recipe makes 4

1 cup whole oats

5 large egg whites

1 large whole egg

½ scoop vanilla protein powder (or flavor of your choice)

½ tsp. vanilla extract

2 Tbsp. almond butter (optional “frosting”)

12 dark chocolate chips (optional)

 

STEP 1:   Preheat oven to 375 degrees.

STEP 2:  Blend first 5 ingredients together for 30 seconds (through vanilla extract).

STEP 3:  Spray a muffin pan with PAM and divvy up the batter into 4 muffins.

STEP 4:  Place in preheated oven for 15 minutes.

STEP 5:  Remove from oven and “frost” with almond butter or melted chocolate chips.  Let cool and serve!

 

As anyone who has ever lived with me can tell you, I HATE DOING DISHES. Sign me up to clean counters, take out the trash, vacuum, clean the bathroom or even scrub the toilet. But dishes: blah!

Years ago when I made the commitment to my own health, I went from Subway lunches and frozen Lean Cuisine dinners to homemade quinoa veggie bowls and green protein smoothies. The first week I prepared every lunch at home and cooked each single-serving dinner…and because I was working MORE than full time I ended up with a full belly and a sink full of dishes. I got excited to cook, thoroughly enjoyed my meal and then had no energy (or motivation) to do the dirty work. Have you ever left dirty dishes in the sink for a week? Probably not- because that’s absolutely disgusting (I know from experience)! Well sometimes I hid my disgust for dishes under the premise of “letting them soak” or waiting for a full dishwasher. Whatever the excuse I used, the idea of spending precious “after-work” time cleaning pots and pans every day was a real obstacle in my new healthy lifestyle.

I know that preparing my own meals with all the best ingredients is one of the best choices I can make for my long-term health and wellness. So I found myself in a dilemma: opt for the prepackaged convenient and highly processed frozen meal (with no cleanup) or bust out the pots and pans, make them very dirty and make my own meal? I knew the healthiest decision was the latter.

So to avoid the shivers I get at the thought of doing dishes EVERYDAY, I developed a Golden Rule for my kitchen. Cook ONCE, Eat TWICE (or 8 times as you’ll see below). I solved my problem of eating healthy and avoiding the daily dish wash. Here’s how it works:

 

#1: Choose a meal that you can make to have for dinner, leftovers for lunch, or even freeze and come back to in a month or two!

#2: Make the meal in bulk and then divide into single servings (great example is with soup- I freeze it in mason jars as individual portions)

#3: Enjoy the extra free time you have !

Now while I still don’t have the funds to hire a human dishwasher, I only have to worry about dishes once or twice a week AND am still putting the best quality food into my body.

I’ve been able to use this mantra for making veggie burgers, homemade soups, egg frittatas, desserts and more. Now I spend less time in the kitchen and have more time to spend with my family, friends, and pup!

Have a meal that you can cook once and eat twice? Share it with us in the comments.

Live your WHOLE life!

 

Shannon & Meg

 

HAPPY COW CHIPOTLE BLACK BEAN VEGGIE BURGERS W/ ADOBO SAUCE 

2 (15 oz.) cans low-sodium black beans, rinsed & drained

4 Tbsp. EVOO

1 medium onion, finely chopped

1 large bell pepper, finely chopped

3 cloves garlic, minced

1 chipotle in adobo sauce, finely chopped plus 1 tsp. sauce

½ cup finely crumbled feta cheese

1 whole egg

1 slice sprouted bread (toasted and very finely chopped, to resemble bread crumbs)

Toppings as desired: avocado, fried egg, tomato, hummus (great topper)

 

Step 1: Preheat oven to 350°F. Line a baking sheet with tin foil and spread with beans. Place in oven and roast until beans are mostly split (about 20 minutes).

Step 2: While the beans are in the oven, heat 2 Tbsp. EVOO in a medium skillet over medium heat. Add in onion and bell pepper, stirring until softened (about 5 mins). Add garlic and stir (about 2 mins). Add chipotle chili and sauce and stir (about 30 seconds). Transfer to large mixing bowl.

Step 3: Combine the feta cheese and black beans in a food processor and pulse until beans are roughly chopped (about 1/3 of the full bean in size). NOTE: If you don’t have a food processor you can use a fork or potato masher to work the beans and feta cheese together. Add the bean & cheese mixture to the bowl with onions and peppers. Add egg and sprouted breadcrumbs to bowl and season with salt and pepper. Fold together gently but thoroughly with hands.

Step 4: Form bean mixture into 6-8 patties. Heat 1 Tbsp. of EVOO in a pan over medium heat. Add patties (as many as you want for dinner tonight) and cook, swirling the oil in the pan occasionally. Flip after 5 minutes, until each side is browned.

Step 5: Enjoy! Add your favorite toppings to the delicious Happy Cow Black Bean Burger. You can use lightly toasted sprouted bread as a bun, spread with hummus, avocado, fried egg or the standard lettuce, tomato and onion.

FREEZER INSTRUCTIONS: Arrange patties on a parchment paper-lined baking sheet and place in freezer until fully frozen (about 1 hour). Take baking sheet out of freezer, and stack frozen burgers, with parchment paper in between. Place in freezer Ziploc bag and return to freezer. Voila!

 

I’ll admit it, I’m a control freak and I have been since I was a little kid. I have always like things done a very specific way. I’ve been doing my own laundry, in my own particular way, since second grade! Some people bring their laundry home to mom or have a pickup service, but the idea gives me the heebie-jeebies! What if they do it wrong?!

While this need for control has caused a set back or two in some parts of my life, it works great when it comes to my health regime. Like Janet’s hit 1986 album, I am in CONTROL of my health and one of the easiest (and cheapest) ways to do this is when I monitor what I put into my body….at EVERY meal!

When I eat a whole food, I know exactly what the ingredients are…the actual food! When I eat processed foods, it’s a guessing game. There are a lot of hidden ingredients, ones that we would NEVER expect to be in food. (I actually think of most processed foods as “non foods”.)

Take salad dressing for example: check out the ingredients in your favorite store bought salad dressing. Does it contain high fructose corn syrup? MSG? Trans fats? Titanium dioxide? How about Propylene Glycol Alginate (a chemical which is also used in pesticides and antifreeze)? When ingested, PGA inhibits our body’s ability to absorb nutrients. Simply put, using a salad dressing with PGA can negate all the nutrients in the salad greens and veggies!

The good news is that you have the ability to CONTROL what you eat. Instead of getting frustrated about all the miscellaneous and potentially hazardous materials (that I can’t pronounce) in my food, I choose to take matters into my own “control freak” hands and make the foods myself, from whole foods, in my own clean kitchen (well except for all those dishes).

At Whole Food Love, we give you simple tools that empower you to make easy, healthier swaps! If you’ve ever stirred noodles, whisked an egg, or shaken orange juice you can make your own salad dressing! Your homemade salad dressing will be much tastier and contain ONLY the ingredients you decide.

If you like a light vinaigrette stick with olive oil and your favorite balsamic vinegar. When I’m craving a creamy ranch or thousand island dressing, here is one of my favorite and quick go to recipes for the best homemade salad dressing recipe –  a healthy 5 ingredient honey mustard:

HHM (Healthy Honey Mustard)

1/4 cup Dijon Mustard

1 Tbsp. honey

½ Tbsp. water

1 tsp. lemon juice

1 tsp. olive oil

Mix all ingredients in a bowl and drizzle over salad.  Enjoy!

 

To get what you want, bust a beat like Janet, and get back in Control. Remember when it has to do with your life, you want be the one in control! Stay tuned for my favorite “go to” salads that I pair it with HHM.

What food would you like to stop buying in the store and prepare yourself? Leave us a comment and sign up for our future blogs to see how we can make your recipe, quick and easy using whole ingredients.

Live your WHOLE life!

Shannon & Meg