On a cold snowy day I crave a warm and easy soup. This meal can easily be made dairy free if desired. It is packed full of kale and is super filling and a healthy meal that only gets better when eaten as leftovers. You will not be disappointing in this Warm and Easy Tuscan Soup with Kale
For this Easy Tuscan Soup with Kale I recommend using homemade chicken broth. However store brought will work just fine. I use an instant pot and put a whole chicken in and cover with water until the max line. I add salt and put on high pressure for 90 minutes. If it is frozen increase the time as needed. I then use the chicken for a recipe later in the week or freeze and label it for a quick protein. One of my favorite ways to use the chicken is in this salad with strawberries it is fantastic!
Now lets get onto the recipe:
Ingredients:
1 pound ground pork or sausage
1 tbsp olive oil
1 tbsp garlic powder
2 tbsp Italian seasoning divided
1/2 onion chopped
dash of red pepper flakes (omit if sensitive to spice)
1 small can of diced tomatoes (Italian seasoned if desired)
8 cups of chicken broth
1 bunch of kale washed and cut bite sized
1 cup of heavy whipping cream or coconut milk
Parmesan cheese sprinkled on top before serving omit if dairy free
salt and pepper to taste
Directions:
Brown the ground sausage and add in salt and pepper, olive oil, garlic powder, and one tablespoon Italian seasoning.
Add in chopped onion and cook until translucent.
Add in 1 can of tomatoes and let cook on medium for a few minutes add in the remaining Italian seasoning and garlic powder.
After it has cooked for a minute add in the chicken broth. Allow to cook while washing, removing the stems and chopping the kale.
Add in the kale and let it cook until wilted
Add salt and pepper to taste.
Stir in heavy whipping cream and serve with Parmesan cheese on top.
What are your favorite ways to stay warm on a cold snowy day? I love hot tea. I have several brands I like but my all time favorite is traditional medicinals. Their roasted dandelion is my favorite alternative to coffee. It is caffeine free and a great way to enjoy the taste of coffee with the benefits of tea. This tea is great for liver and kidney support.
How is it already Mother’s Day? I feel like this year is completely flying by! I am doing my best to prepare a thoughtful Mother’s day gift guide to help inspire you all. This year more than ever we need to show our appreciation for the moms in our lives. Enjoy this guide, and I hope that you find a few items that would be wonderful for Mom.
Mother’s Day Gift Guide Self Care
This year above all I feel like moms need comfort and self care. Most of us are holding multiple roles and are having less time to devote to ourselves. Self care is extremely important so we can show up as the best version of ourselves for our kids. If we are not able to care for ourselves then our children will suffer also. Now let’s get to the gifts!
Mother’s Day Gift Guide Spa Time
We may not be able to go to the spa right now but who says you can’t bring the spa to mom. Here is a highly rated foot soak that I found on Amazon. Besides, what mom doesn’t need some help with those feet? Especially after being couped up all winter long. This has an affordable price point and is sure to make mom feel like a queen.
Pair this foot soak with this safer nail polish from Cote in this fabulous spring-inspired color. Cote is a lesser toxic option that is available on Amazon. Another new nail system you can try is Dazzle Dry , it is a non toxic system that promises to last up to two weeks. I recently received this as a birthday gift and hope to report back soon on its effectiveness. In the meantime here is a review from a fellow Beautycounter consultant and one of my favorite bloggers Cassy Joy Garcia of fed and fit.
Now to add the icing on the cake, you must snag this lemongrass body butter and sugar scrub. My mother in law is a huge fan of this sugar scrub and the scent is not at all overpowering. Follow the link below and search for lemongrass body set and it will pop right up for you.
As a Beautycounter consultant, I have to be sure to include some of my favorite safer products in this Mother’s day gift guide. If you would like more information on this company and why I choose to become a consultant please be sure to check out this blog post.
Beautycounter has a ton of awesome products but here are a few of my favorites for Mother’s day gifts. They include eye revive cooling masks for dark circles and puffy eyes. Almost every mom I know needs these! Pop these in the fridge for an even cooler effect.
What Mom couldn’t use a good mask right now? This counter plus charcoal mask is one of my absolute favorites and a best seller. It has a cooling sensation and is not overdrying. I like to use weekly to keep breakouts at bay and keep skin looking fresh.
I can’t forget the star of the show the overnight resurfacing peel. This has been a complete game-changer in my skin care routine. As stated on the website “Goodnight, dullness. Good morning, glow. Featuring a proprietary multi-acid complex, this leave-on AHA/BHA peel improves skin texture and boosts clarity without irritation or over-drying. This is definitely one of my favorite products.
Finally, I can’t forget to mention the peel’s newest companion the All bright C Serum which is clinically proven to even skin tone and improve skin radiance and brightness. Plus who can’t get over this gorgeous glass yellow bottle!
As always please reach out to me if you are in need of assistance and copy and paste this website and search for the product you are interested in
Mother’s Day Gift Guide Amazon Twenty and Under
I know it is a difficult time for many families and I have compiled a list of some of my Amazon favorites that are twenty dollars and under. You don’t have to compromise on a good gift even if money is tight.
Finally don’t forget to treat yourself to a little something special this mother’s day. I know I will be upping up the skin care from Beautycounter and I will be chilling in my favorite longsleeved pocket tee and Mama bear hat!! I wish you all a wonderful Mother’s Day. Please let me know if this Mother’s day gift guide was helpful to you.
Disclosure: Some of the links above are affiliate links, meaning, As an Amazon Associate I may earn a commission if you complete a purchase after following the link with no extra cost to you. Thank you for your support!
I hope you all are staying safe during this strange time in our world. Unfortunately, many people will not be celebrating Easter in the traditional way. I am trying to keep things positive and as close to normal for my family as possible. We are grateful that my daughter is only two and is too young to understand what is going on. Growing up we always made a coconut bunny cake and decorated it with different candies. I decided that I wanted to make a more simple cake this year as some ingredients are hard to come by at this time. Today I am bringing you this easy gluten-free strawberry coconut cake. This cake turned out amazing and I am sharing the recipe so you all can enjoy with your family.
Ingredients:
For the cake: 1 box gluten-free cake mix or regular if you are not gluten-free. Be sure to get the ingredients you will need for the cake mix. I love this one from King Arthur on Amazon.
1 package strawberry jello or I prefer the more natural version without the artificial dyes like this one
For the Frosting:
1/2 cup Butter, I prefer a grass-fed or organic option but any will do
I Hope you all have a good Easter and enjoy your time with your family. Let me know what you all are doing to stay positive during this difficult time.
Disclosure: As an Amazon Associate I earn from qualify purchases. Some of the links above are affiliate links, meaning, I may earn a commission if you complete a purchase after following the link .
Happy Weekend to you all! Today I am going to share with you one of my favorite dips of all time. I have perfected what I believe to be the very best Spinach Artichoke Dip. Lucky for you I am going to share the recipe just in time for Superbowl Sunday. This oey goey game day spinach artichoke dip is a must-have for this Superbowl Sunday. The best part is you can even make it in your crockpot!
Ingredients for the Game Day Spinach Artichoke Dip
1/2 cup full fat sour cream
1/4 cup mayo
1 block cream cheese softened
1/4 cup grated parmesan cheese
2 cups shredded Monterey jack cheese
one 14 oz can of artichoke hearts drained
one 10 oz package of frozen chopped spinach, thawed and drained
1 tsp kosher or sea salt
1 tsp garlic powder
a dash of red pepper flakes
Tortilla chips or veggies for dipping
Directions for the Game Day Spinach Artichoke Dip
Start by thawing and draining your spinach.
Next drain and chop the artichokes if you desire a smoother consistency.
Make sure your cream cheese is softened.
Combine all of the above ingredients in a large bowl and mix until it’s all fully incorporated.
Pour the ingridents into a ceramic or glass dish or you can even place in the crockpot.
Cook covered for 30 minutes remove foil and cook for another 5 minutes or longer until the cheese is browned to your liking.
If you are making this recipe in a crockpot place it on low for 4 hours and stir occasionally or high for around and hour or two. You can then place on keep warm. This is a super easy way to bring this dish to a friend’s home for the game.
I like to serve my dip with organic corn tortilla chips or if you are watching your carbohydrates vegetables or pork rids work well.
I also love this dip on a chicken breast, pork chop or a burger.
Check out this amazing tzatziki sauce to put on your burgers this weekend
I hope you all enjoy this recipe as it is by far my favorite. Today we decided to take a hike and I was able to bring along one of my favorite Christmas gifts the life straw. This little straw is pretty neat as it can filter up to 1,000 liters of contaminated water. Although you can definitely use this to drink out of streams and lakes etc. I have it as a backup if for some reason we ever got lost or didn’t have access to clean water. This is definitely a super cool device. Be sure to check it out if you are into outdoor activities.
We live in Tennessee and were close to getting to the super bowl for this year. However, we lost to Kansas City. I remember years back in 2000 my dad made a bet with me and my brother that if the Titans went to the Superbowl he would buy us a big-screen TV. This Big screen was HUGE and let me tell you it worked for years and was just recently replaced! It’s hard to believe that was twenty years ago!! During tomorrow’s Superbowl we will be hanging out at home eating our Dip!! Let me know if you make this dip, and if you like it!
Disclosure: As an Amazon Associate I earn from qualifying purchases. Some of the links above are affiliate links, meaning, I may earn a commission if you complete a purchase after following the link . Thank you for your support!
Merry Christmas eve! This year marks the first year that Amelia knows who Santa is and is a lot more involved in the Christmas season festivities. I knew that I wanted to pick up some cookie cutters and get her involved with making cookies for Santa. Join me as we bake gluten free Christmas cookies for santa.
Against All Grain Cut out Cookies
This year I choose a recipe from one of my favorite cookbook authors Danielle Walker of Against all Grain. These turned out perfect and were not overly sweet which is just what I was looking for.
Join me as I take you along for our baking of Christmas cookies for Santa!
Next, you need to head on over to Danielle’s site to get her recipe for the cut-out cookies. She has two that I will link here I chose the one without almond flour as my brother has allergies to nuts and I wanted to see how well these performed.
I also subbed out the maple sugar for half coconut sugar and half organic sugar. I like this coconut sugar from Amazon and I got the organic sugar from kroger.
You can double or triple this as you desire I used a very thin layer on my cookies as I did not want them to be too Sweet.
After the frosting had been whipped I separated it into bowls and added some natural food coloring to decorate with. Feel free to use sprinkles or do whatever you like to decorate the cookies
The most important thing is to have fun and make tons of memories in the kitchen. These are the things I remember most about my childhood. Not the amount of toys I received or if the house was clean.
Are you making cookies for Santa? What is your favorite recipe or childhood memory of the Holidays?
Disclosure: As an Amazon Associate I earn from qualifying purchases. Some of the links above are affiliate links, meaning, I may earn a commission if you complete a purchase after following the link . Thank you for your support!
I was diagnosed with my first urinary tract infection as an infant and continued to have reoccurring infections until I was around eight. My kidneys were functioning properly but I could not seem to go without an infection if I was not on antibiotics. Antibiotics while they definitely have their place can be very detrimental to your gut health, contribute to allergies, and can ultimately lead to other infections. Join me as I discuss my Chronic urinary tract infections and alternative treatment options.
As the years pased I cycled through from one antibiotic to another with several allergic reactions occurring. Luckily I outgrew these infections! I have the occasional UTI but no longer require a maintenance dose of antibiotics. I have compiled a list of my must-haves for fighting a Urinary tract infection. Please read on and let me know if you try them!
Medical Disclosure
As always please check with your doctor before starting any supplements or regimenes. This article is for educational purposes only and is not meant to diagnose, treat, or be a substitute for medical treatment by an MD. I am simply sharing what has worked for me personally, hoping to give you some insight into my chronic urinary tract infections and alternative treatment.
The number one supplement that I wish I knew about years ago is D-Mannose. I prefer the pure powder but you can also take in capsules. I will provide a link below to the product on Amazon.
D- Mannose is a naturally occuring sugar that is found in cranberries. It is thought to function by preventing bacteria from sticking to the wall of the uinary tract. If you are one who has reoccurant infections I would take this daily. I am at a point where I only take this when I feel a UTI coming on. If you take away one piece of info from this post take note of this! D Mannose powder is my most used supplement for chronic urinary tract infections and alternative treatment options.
Vitamin C
Increasing your vitamin c is always a good place to start when you are fighting an infection or under the weather. It helps to support your immune system in fighting off the infection. Vitamin C is a water soluble vitamin meaning the excess is excreted in your urine so it is difficult to get too much.
I love this vitamin c. It is a spray, tastes great, and is made with good quality ingredients. If you prefer a supplement in pill form this raw version is also a good whole foods option. I follow the directions on the bottle for a few days after symptoms have improved.
I love the flavor of apple cider and regularly add it to my water for digestion and some additional probiotics. However, if you do not like the taste you can take a quick shot of it or attempt some pills. I find that if I mix a few tablespoons in water, or pure unsweetened cranberry juice it does wonders for my UTI. Apple cider vinegar is highly acidic and full of probiotics, but only if you get the raw unfiltered version! Here are the pills if you don’t tolerate the vinegar well. If you are drinking the vinegar add as often as you refill your water cup which should be frequently with a UTI. If you are taking the supplement, follow the directions on the bottle.
I love adding a little splash of cranberry to my water and apple cider mixture. It makes for a pretty strong drink but I honestly don’t mind. This is one of my favorite cranberry juice options as it is organic and not from concentrate. As you notice it is quite pricey but almost all cranberry juice you get is sweetened and watered down. So a little goes a really long way with this juice. I will also add some cranberry pills if this is too strong for your tastes.
Oil of oregano is another powerful antioxidant that supports your immune system. I put one drop in my drink twice daily when fighting a UTI. This is extremely strong and may not be tolerated by many. You can also use oregano pills if you desire or skip this step altogether. Be sure to not continue this regimen for long periods of time as this is a very strong herb.
The best medicine for a UTI is plenty of fluids and rest. Please do not let your UTI continue for a long period of time ! You know your body best and when it is time to visit the MD. An untreated UTI can lead to further complications and can cause further damage to your kidneys.
Do you get frequent UTI
Do you find you get frequent urinary tract infections? Have you found a solution that helps to prevent urinary tract infections or treat them? Lets chat!
Disclosure: As an Amazon Associate I earn from qualifying purchases. Some of the links above are affiliate links, meaning, I may earn a commission if you complete a purchase after following the link . Thank you for your support!
Fall is by far my favorite season. I live for sweaters and all of the Fall colors are breathtaking. Since I love fall fashion so much I have put together a fall fashion guide of my favorites for this season. I hope you find some inspiration for this season.
Fall Fashion Guide: Out on the Town
I am all about this leopard print top from Amazon. It is short-sleeved so you can easily add a sweater to provide additional layers depending on the weather. Pair with your favorite jeans and this hat and you’re set to go out on the town. I added a Chloe inspired bag at a fraction of the cost and these super cute peep-toe booties.
This is the perfect outfit for date night and it can be mixed and matched as you please. This top is simply gorgeous and I love the look of the black jeans paired with it. Tie in the look with these luxury Frye boots and super cute crossbody handbag. I added these ear crawlers that are elegant but add a statement.
This is the perfect outfit for hanging out at home or with friends and family. Who doesn’t love a sweater with pockets! I paired the emerald sweater with this distressed jean and super comfy grey fashion sneakers. Add in this adorable scarf and earrings and your set.
I have picked out a few of my favorite nail finds for this fall season. As you know I always gravitate toward safer options when available. These polishes are gorgeous and do not disappoint. You can feel good knowing they are safer and can even be shared with your little mini-me.
I recently became a Beautycounter consultant after many years of use. This year for the holidays they have some gorgeous options. It was tough but I chose my three favorites for the fall. This Rosewood lip trio is perfect for all occasions. You can choose from gloss, shear, and color intense lipstick. This color is gorgeous on all skin tones and is a must-have. The Starlight eyeshadows are perfect for a night out. I love that they are highly pigmented and the removable mirror is very handy for quick touchups. These jellies are simply the best! The scents are to die for and they are sweetened with stevia. They are nostalgic and bring back all the feels of growing up in the 90s. As always if you need help purchasing any items please contact me and I would be happy to assist you.
I am excited for the week to begin. It is Halloween week and my little lady is dressing up as Little Red Riding hood. Last year she was Tinkerbell but we didn’t do any actual trick or treating. This year we are excited to participate and I am hoping for good weather.
I purchased some kombucha and water Keifer from Thrive market this past week. I’m excited to get my homemade probiotic making back up and going. Stay tuned as I will be sure to document the progress. What are you all doing this Halloween week?
Disclosure: As an Amazon Associate I earn from qualifying purchases. Some of the links above are affiliate links, meaning, I may earn a commission if you complete a purchase after following the link . Thank you for your support!
Here is a little about my journey to becoming an Beautycounter consultant. As many of you know I strive to do the best I can to treat my one and only body well. After finding out that I needed to go gluten free, my eyes were opened up to the fact that gluten is in everything. I went through my makeup bag and realized almost all of it needed to be replaced. I started with my foundation and lip products as these were the most likely to enter into my body. I found many products that were gluten free but unfortunately had a ton of ingredients and their performance was subpar. So I set out on a quest for cleaner alternatives without compromising on performance. In my search, I found a company called Beautycounter.
Why Choose Beautycounter
Beautycounter is a better beauty company that is on a mission to make the safest products with exceptional performance. The beauty industry has very little regulation and most people are not aware of this. The last major law in the beauty industry in the US was passed in 1938. The United States has banned only 30 ingredients while the European Union has banned 1,400. Studies have shown many of the ingredients that are banned by the EU have links to cancer, infertility, skin sensitivity, asthma, and hormone disruption. The mission of Beautycounter is to help educate and get safer products into the hands of everyone. They also focus on sustainability, transparency, and giving back.
Ingredient Selection Process
To provide safer products that work successfully Beautycounter follows a 5 step selection process including the following.
Ban intentionally
Screen rigorously
Source responsibly
Learn constantly
Share transparently
The Never List
In selecting the ingredients to use for their products they have created a never list that is made up of approximately 1,500 harmful or questionable ingredients. These ingredients are banned from Beautycounter products. This includes the 1,400 ingredients that are restricted in the European Union but not the United States.
There are more than 80,000 chemicals on the market today. What is scary is many don’t have any safety data and the Food and Drug Administration does not have the power to remove harmful ingredients from the products we put on our bodies daily.
A certified B corporation is one that is different than the traditional corporate structure. Beautycounter considers people, the planet, and profits. They use the power of business to help solve social and environmental problems by voluntarily meeting standards of transparency, accountability, and performance. This is a huge accomplishment for this company and is not a easy one to obtain. In order to learn more about B corps check out this webpage.
Why become a Beautycounter consultant
I never thought that I would be selling beauty products. It was not an easy decision but after years of faithfully using their products, I decided that I wanted to become a Beautycounter consultant. The main reason is that I want to share these amazing products with you all! Beautycounter and their mission deserve to be heard and you and your family deserve better! I am especially talking to young women with kiddos and those with chronic illnesses. We live in a very toxic world and every small change we make adds up to a huge impact on our overall health. I love knowing that with Beautycounter and its mission for more regulation by ALL companies, my daughter one day will be able to run in any store grab a lipstick and know its safe.
Please touch base with me if you have questions, are in need of samples, or just want to know more about Beautycounter. I am more than willing to help you find a product that works great for you. Join me in this quest toward safer beauty!
How to shop
If you are interested in the products and what to take a look at what Beautycounter has available please check out their website at www.beautycounter.com/laceywingo
I can feel fall just around the corner. Football has started and I have you covered with the perfect crunchy snack. It just so happens to be super tasty and is packed full of nutrients. These dairy free “Nacho Cheese” kale chips are a must-try. I love that you get the same cheesy goodness without adding dairy. These can be stored in a zip lock bag for a few days, that is if they make it that long :).
Oh Kale How I Love you
Let us start off by talking about why you need to make these dairy free “Nacho Cheese” kale chips. Kale is an inexpensive and sturdy green that contains an abundance of vitamins and minerals. It is a member of the Cruciferous family, think broccoli, cabbage, and cauliflower. Kale is loaded with vitamin K which plays a vital role in our blood clotting. In addition to vitamin k, it also has vitamin c, beta carotene, b vitamins, minerals, and is loaded with antioxidants.
Antioxidants are known to reduce oxidative stress and lower our incidence of disease and cancer. Kale has many properties that make it a cancer-fighting food. Cruciferous vegetables contain a substance called Sulforaphane. This is what gives cabbage, and broccoli their sulfur-like smell. We all know what it’s like to come into a room where broccoli has been cooked. These compounds may stink by that is what makes them such powerful foods.
Dairy free “Nacho Cheese” Kale Chips
Alright, enough about why you should be eating Kale lets get into the recipe. I recommend using fresh Kale as this makes the chips less bitter. The number one key to getting super-crispy kale is to make sure it is bone dry before applying the seasonings and cooking in the oven. Otherwise, feel free to add more or less of any ingredient and if you prefer you can just use oil, salt and pepper.
If you are looking for more information about feeding your toddler check out my blog post here. I include a link to these adorable pouches that are definitely a must for toddlers’ smoothies.
Directions:
Start by preheating your oven to 200 degrees Fahrenheit. You want your oven set to a super low setting as this will allow the kale to crisp up without burning. Take your Kale and remove the large stem and break the kale into smaller more bite size pieces.
After doing this you want to wash your kale thoroughly and spin to dry. I wash my kale three times and spin three times to ensure that it is cleaned well and extra dry. After doing this I lay my kale out on a cutting board in single layers on paper towels. I gently press the kale to remove the remaining water and let it sit with the paper towels on it for about 5 minutes or so while I measure out my spices.
Once my ingredients are all measured out I place my dried kale in a big bowl. I add the oil to the bowl and massage the oil into the kale with my hands. Taking special care to make sure every leaf is coated evenly.
After the leaves are evenly coated I add in my seasonings. As I mentioned, in order to make these chips cheesy without dairy I use a seasoning called nutritional yeast. You can find this at most grocery stores in the health food section but I ordered mine online and got it for much cheaper. Here is the product I used here. Remember you can always leave this out if you desire but it will not have the same cheesy flavor.
After adding the seasoning I massage the leaves again making sure each leaf is coated evenly. After doing this I place the leaves on a parchment-lined cookie sheet making sure they are in a single layer. You may need to use multiple cookie sheets in order to have room for all your kale. You are going to cook the Kale in 10 minute increments for 30 to 40 minutes or until your kale is crunchy but not burned.
I hope to get some fall decorations out this weekend and get my oils transferred over into my new awesome shelf, I can’t wait to show you all the finished product. Please stay tuned because I have some awesome things coming up in the blog. Here is a little sneak peak a fall fashion post, some awesome recipes, and my eating philosophy. Be sure to subscribe to my blog so you won’t miss out on any of the fun! What are y’all up to this weekend? Leave a comment on your plans below.
Disclosure: As an Amazon Associate I earn from qualifying purchases. Some of the links above are affiliate links, meaning, I may earn a commission if you complete a purchase after following the link .Thank you for your support!
So unfortunately our oven broke and the recipe for foodie Friday will have to wait. In the meantime I am bringing you an older recipe but definitely one of my favorites the very best Tzatziki. I hope you all enjoy!
I know I’m not the only one who loves gyros. That greasy yummy meat, on fluffy pita, with feta, and of course that glorious sauce! YUM! Tzatziki is a game changer. It is cool and refreshing and even if you think you won’t or don’t like it trust me you will!!
Since I have been gluten free, that delicious sauce has been
missing from my life. So I have been on the quest to make my own perfect tzatziki
sauce. I have created the best recipe out there. AND…..I am about to give it to YOU!
Before I get into the recipe let me tell you why you need to make this sauce. The best part about my tzatziki is you’re getting rid of those nasty oils (soybean) found in traditional salad dressings and replacing with good fat, like olive oil. You are upping your protein intake which helps you feel fuller longer, and you’re adding in good bacteria with the yogurt to help feed your good gut bugs. PLUS on top of it all this recipe is super easy.
Most other tzatziki recipes you find require salting, draining and lots of time preparing the cucumbers. NOBODY has time for that. My recipe is super simple, requires very few ingredients and you just dump and stir! You are going to find that this will soon be your go to sauce for dipping, dunking, spreading, and for just about anything!
Prep and total time spent: 5 minutes or less
Recipe Serves: 10 (if you are anything like my family you
will want to make a double batch)
Serving Size: 2 Tbs
Ingredients:
1 cup full fat Greek Gods Traditional plain yogurt
¼ English cucumber or approximately ½ cup chopped
1/4th tsp distilled white vinegar
½ tsp kosher salt
1 tsp dried dill weed
½ tsp garlic powder
1 ½ tbsp extra virgin olive oil
Directions:
Chop English cucumber and set aside. (We like big chunks, but you can chop, or mince as you desire)
In a bowl combine yogurt, vinegar, salt, dill, garlic powder, and extra virgin olive oil.
Add cucumber to yogurt mixture and stir.
Refrigerate until ready to serve..
This recipe can be made ahead for more flavor, or used
immediately if you are in a rush. I have tried several Greek yogurts but have
found full fat Greek Gods traditional to be the very best for this recipe.
Slather it on a burger to make it Greek style, try it on Steak or use as a dip for vegetables you could even just eat it with a spoon.
This is what is cooking at the Wingo house. Tell me what you all think, and what’s up
with you?
This post is the last one in my four part series on breastfeeding. This post is dedicated to my top tips for breastfeeding success. Isn’t it funny how this series just happened to coincide with world breastfeeding week and national breastfeeding month. I promise that wasn’t even planned :). As always, please feel free to share the link to this post with anyone you think may benefit.
Y’all breastfeeding is hard and everyone sets out on their individual journey hoping to succeed. According to the CDC 4 out of 5 moms started to breastfeed. Unfortunately these numbers drop to less than 50% breastfed at 3 months, and about 25% at 6 months. Here are some awesome tools to help you along your journey, so you can breastfeed as long as you and baby desire. So lets dive in!
If this is your first bundle of joy you might be in for a rude awakening. Mama its a full time job just remembering how frequently you have to nurse your sweet baby. In addition to nursing, you also have to keep track of diapers, weight, how long and which side you fed on last…..I am already exhausted. Add in lack of sleep and there is no way you can keep track of a piece of paper and a pen, much less which breast you need to start with.
Don’t worry Mama i got you covered! There are tons of apps on your phone that can keep track of all of this for you. My favorite app is baby tracker. This App has thought of everything including nursing, diapers and you can even set alarms. This is awesome for remembering when to give your baby medicine or when its time for another feeding. You can even put how often you pumped, which side, and the quantity.
This app is an awesome resource to share with your doctor. You can even generate reports that can help you spot trends. Here are a few pictures of my little ones tracker when she was less than a month old.
One of the most stressful aspects of being a nursing mom is determining if you can take a particular medication. I have found an awesome resource that tests medications and determines the risk to your infant.
It is called infant risk. They have some information online but you can also call and talk to an individual. I have called multiple times when I needed to take a medication and they were so helpful. Please do yourself a favor and bookmark their info.
Lactation consultant
In the US most hospitals offer a lactation consultant in the hospital at brith, and this is fabulous. I did get some sound advice, however most of my problems didn’t occur until after my milk came in, and I was at home. I did reach out to a local hospital and got some great assistance from a lactation consultant. Along with this there have been many nights at 3 am that I thought I just can’t do this anymore. In comes the 24 hour lactation consultant. If you are lucky enough to live in Tennessee there is a free 24 hour hotline. I have called on multiple occasions and they have been so helpful.
The fact that they are open 24/7 is amazing. I am sure this has been the deciding factor between many moms continuing to breastfeed or giving up.
If you do not live in Tennessee I encourage you to do some research to see if your state offers the same type of assistance.
Insurance coverage
Most breast pumps and even some supplies are now covered through your insurance provider. This gives all moms access to a great pump, which can extend their breastfeeding journey once returning to work. Please be sure to check with your insurance company to see which pumps, and if replacement parts are covered.
Kelly from kellyboobbook reached out to me and made me aware of an awesome tool that she put together. She spent a ton of time finding insurance providers and created a look up tool to determine which pump you can get with your insurance provider. Please check out her tool here.
Podcast and books
Be sure to check out the boob groups podcast. They have some excellent information on breastfeeding all for free. The best part is you can listen while on the road. This is definitely a most check out podcast!
Grab yourself a copy of Ina Mays guide to breastfeeding. This is an well known source for breastfeeding for all new moms and is written by a trusted midwife. Check out my link to snag your copy from Amazon.
Pacify is an online website that features lactation specialists 24/7. You can talk to a lactation consultant via video or just audio through a subscription. Definitely helpful if you want a face to face conversation even at 3 am.
If you have oversupply or under supply please check out my previous posts for helpful tips.
Whats Up Wingo
I hope that this post gave you some great tools to make breastfeeding easier and help you to succeed. I encourage you to make the best choice for you and your little one. Even though you might not be breastfeeding you are not a failure as fed ultimately is best. Please share this with all the mamas you think might benefit. There are so many additional topics about breastfeeding. If you have a specific question please don’t hesitate to ask. I will try my hardest to answer or point you in the right direction. Be sure to stay tuned for Foodie Friday as I will have a new post for y’all.
Disclosure: As an Amazon Associate I earn from qualifying purchases.
Some of the links above are affiliate links, meaning, I may earn a
commission if you complete a purchase after following the link . Thank
you for your support!
Happy Friday! On this Friday I am bringing you a super simple Vietnamese Inspired Vermicelli dish. This dish full of flavor and is a great take on the traditional Vermicelli that you find at a Vietnamese restaurant.
Ingredients for the Vietnamese inspired Vermicelli
combine the above ingredients use as a dressing for the salad.
For the bowl:
shredded carrots
cooked protein we used shrimp and pork
sliced cucumbers
organic green leaf lettuce
sliced red onion
cooked vermicelli rice noodles
cilantro and green onion for garnish
After the noodles are cooked place them on a bed of lettuce, add your vegetables, protein and top with sauce.
This is a prefect recipe for using up extra protein and vegetables. It is very versatile and you can add or take away as needed. I hope this recipe inspires you to venture out and try new types of cuisine.
What are you all up to this weekend? We plan to have a relaxing weekend and I hope to get caught up on some housework. Let me know what y’all have planned. Next week I plan to finish up my last part of the breastfeeding series so keep watch for that. Have a wonderful weekend!
Disclosure: As an Amazon Associate I earn from qualifying purchases.
Some of the links above are affiliate links, meaning, I may earn a
commission if you complete a purchase after following the link . Thank
you for your support!
You may be thinking to yourself that oversupply is a blessing and wonder why am I even including this as part of my series. However this is simply not the case. There are many problems that may arise from oversupply and this post is to help those women who may be suffering from this breastfeeding problem.
I dealt with oversupply with my little one and it caused tremendous havoc on our nursing experience. We were faced with a forceful letdown, acid reflux and a very unhappy baby that hated breastfeeding. There was nothing more heartbreaking than watching my baby scream, choke, and pull away from the breast. It was far from my dreams of a connection and peaceful bond that I had imagined.
Once I found some solutions, our entire experience evolved into what I had always dreamed it would be. We are still nursing today and I am so thankful for this information that I am about to share with you.
Causes of Oversupply:
Oversupply can occur early on before your milk has had a chance to regulate. As breastfeeding is all about supply and demand if you are pumping excessively you may produce too much milk. Most lactation consultants advise you to wait until your baby is around three to four weeks old if possible before starting to pump. This will allow your milk to regulate as your baby will tell your body how much milk to make and will help to prevent oversupply.
Forceful Letdown:
A forceful letdown goes hand in hand with oversupply. My little one would nurse until my letdown, then pull off and scream. In the process milk would end up everywhere, and I began to feel inadequate. I was starting to question why was my baby not wanting my milk? Was there was something wrong with me? I didn’t realize that it had nothing to do with the quality of my milk, but instead the quantity.
How to Slow a Forceful Letdown Due to Oversupply:
Here are some of the best solutions to this problem. These have made a tremendous impact on me and my babies nursing journey.
Start by pumping first, once letdown has been achieved put baby on the breast. You can let the baby nurse, then once letdown has occurred, pull baby off to catch it in a burp cloth or towel, then place baby back to the breast. My favorite and the one tip that was a complete game changer for me and my baby is laid back nursing. When you are laying down and tummy to tummy your baby can better control the flow of milk, and they are able to nurse at their pace. Putting these simple tools into place is what changed our breastfeeding relationship and finally got me into a good headspace.
If you have an oversupply of milk you want to be sure to not express more than you need to. If you need relief apply the pump only long enough to give your body some relief.
You can also attempt block feeding to reduce your total milk supply. This is a process where you feed your baby from one breast only for multiple feedings. This will cause the other breast to fill up with milk but in turn will slow the entire production of milk over a day or so.
Green Foamy Stools:
One common complaint of women with excess breast milk is a baby with green foamy stools. This can be caused by foremilk and hindmilk imbalance. Please be sure to let you doctor know of any unusual stools, due to other potential issues like allergies etc. If you have determined their is a imbalance of foremilk vs hindmilk you need to monitor the ratio carefully. The foremilk is the milk at the beginning of the feed and the hindmilk is what is found at the end of the feeding, it contains a higher ratio of fat. If your baby is having a hard time achieving this balance be sure to pump beforehand so you can give your baby more of the fatty milk found in the hindmilk.
Supplements for Reducing Oversupply:
Sage and peppermint oil and spices can be helpful to decrease your milk supply. This can be used in tea, as an essential oil and as added spices during cooking. Be sure to remove oil from the breast before feeding.
Donation:
As my little one got older my milk supply regulated and she was able to better control the flow. The Laid back nursing position made the most difference for me and my daughter. Our nursing relationship became one that I’ve cherished. I found that I was still producing more milk than she needed so I looked into donation. I highly recommend this as it’s an excellent way to help another in need. I look forward to the day that I can tell my daughter the impact she made in another babies life. I used Mother’s Milk Bank of Austin for my donations. They have several donation sites around the country and more than likely have a location near to you.
I hope yall’s week is going well. We finally broke down and bought my daughter an e- writing board from Amazon. She has been obsessed with coloring lately and I’m happy to report she loves it! The biggest bonus is I don’t have to worry about her changing the color of our furniture! You can check it out here if you are interested. I look forward to sharing with you an awesome recipe on Friday so stay tuned!
Disclosure: As an Amazon Associate I earn from qualifying purchases. Some of the links above are affiliate links, meaning, I may earn a commission if you complete a purchase after following the link . Thank you for your support!
So I don’t know about y’all but its been hot over here. I am so over summer and more than ready for my favorite time of the year, FALL. The food, the weather, leaves, decorations, ALL THINGS PUMPKIN!!! Don’t get me started, I might not stop!!!! Since fall can’t come fast enough, I figured I would bring a little bit of it to me. On today’s Foodie Friday I will be featuring my Instant Pot vegetable soup.
If you haven’t used an instant pot before you’re totally missing out!!! Its essentially a pressure cooker but the one I have has seven different cooking modes. It functions as a pressure cooker, slow cooker, rice/porridge maker, steamer, sauté/browning, yogurt maker and warmer. This is the perfect kitchen gadget for those looking to minimize! You can do so much with this thing and it has come way down in price. My favorite website Amazon puts it on sale frequently and with the holidays coming up this is the perfect gift! Here is the link if you are interested in purchasing it. Now lets get into this recipe.
Memories
As a kid I remember loving my Grandmother’s vegetable soup. It was warm, comforting and definitely one of my favorite meals at their home. As an adult, healthy and easy are two of my favorite words when it comes to a recipe. This recipe is so versatile that you can add any vegetables you may have on hand frozen or fresh, it is the very best way to use up some veggies before they go bad. Now lets get onto this recipe.
Instant Pot Vegetable Soup
I want to first clarify that if you do not have an Instant Pot you can most certainly still make this recipe. All you need is a pot and a stove top to cook it on. Remember you can leave out anything or add in anything, this soup is very forgiving and I honestly make it different every time just due to what I have available in my kitchen.
Here is what you will need for serving 4 to 6:
Ground beef 1 pound, grass fed if you can, if your beef is really lean add in some coconut oil or fat of choice.
1 small white onion diced
2 minced garlic cloves
1 cups sliced carrot you can even use frozen.
1 bunch of kale chopped
1 can of diced tomatoes with the juice organic if you are able
32 ounces of bone broth. I like beef broth but all we had was chicken.
Parmesan and parsley as a garnish
Start by turning your instant pot on to saute. Add ground beef and oil if using. Cook for around 5 minutes add onion and garlic. Saute until translucent and ground beef is cooked through.
Once your meat, onions and garlic are cooked through, add in all of the other ingredients except Parmesan and parsley stir and close the lid. Select the manual setting and set it to high pressure for 5 minutes.
Let the soup depressurize naturally or if you open before, be careful to place a towel over the release valve to avoid soup splatter.
Garnish with Parmesan and additional salt or pepper if needed and ENJOY!
We don’t have much planned for the weekend and I’m pretty happy about that. Sometimes its nice to have a relaxing weekend to recharge. Next week I will be bringing you another part to my breastfeeding series. As always I will have another awesome recipe for you on Friday. Have a great weekend everybody. Let me know what you all have planned and if you try this recipe!
Disclosure: As an Amazon Associate I earn from qualifying purchases. Some of the links above are affiliate links, meaning, I may earn a small commission if you complete a purchase after following the link . Thank you for your support!
How to Increase your Milk Supply While Breastfeeding
In this second installment of the breastfeeding series I will be talking about how to Increase your milk supply while breastfeeding. Breastfeeding can come with many struggles one of those being low supply. At times during my breastfeeding journey I have found myself struggling to produce enough milk. I am going to include in this guide some of the things that have worked for me and some ideas on how to increase your milk supply while breastfeeding.
How to Increase your Milk Supply While Breastfeeding: Supply and Demand
The most important thing to remember is that breastfeeding is all about supply and demand. The more you breastfeed the more milk you will make. Our bodies are extremely smart and for the most part are able to increase supply when needed. The number one key to low supply when in doubt is nurse nurse nurse.
Is your Supply Really Low
It is common for moms to think that their supply is low when in reality it may not be. A mom might think this if they find their baby nursing more frequently. You may have heard of the term cluster feeding. This is when a baby will feed more frequently than usual. Cluster feeding is common during growth spurts however baby will soon resume normal feedings and this not a cause for concern.
Another reason why a mom might think they are not producing enough milk is because they are not as full or find they are no longer leaking as they have in the past. Your milk will self regulate and you may find with time that you may not leak or be as engorged.
The best way to tell if your production is reduced is through the babies weight gain and diapers. Be sure to keep track of how many diapers they have daily and talk to your pediatrician if you are concerned. I am linking a great article on how many diapers you should be changing daily from one month to one year here .
Pumping and Nursing
If you are a nursing mom that is not pumping you want to bring the baby to the breast frequently. The key here is frequency, not necessarily duration. Be sure to take the time to nurse every one to two hours including both breasts. Even if its just for a short period of time you are still stimulating your breasts to make more milk.
If you are a pumping mom be sure you have a high quality pump as this will help you to express more milk. Here is the link to the pump I used. Pull out that pump after each breastfeeding session. Even if you find you are not producing any milk you are still stimulating your breasts to make more milk.
It has been proven that a lactating mom will produce more milk in the morning. Add in an additional pumping session and take advantage of that window when your hormones for milk production are high. I would feed my baby and then add in an additional pumping session every morning. I would then stock pile the milk for a rainy day. I continued to do this until she was a year old and we were no longer donating.
How to Increase your Milk Supply While Breastfeeding: Power Pumping:
If you have not heard of power pumping you need to give it a try. When I started back at work I noticed a decrease in my milk production. I Power Pump on my way home at least weekly. You need an hour of time to do this and your pump in addition to a clock or timer. Please do this responsibility if you are driving, or save this until you are catching up on your favorite show on Netflix.
Attach your pump to both breasts and set your timer for 20 minutes
Stop pumping but leave your cups on and rest for 10 minutes
Pump for 10 minutes
Rest for 10 minutes
Finally Pump for 10 minutes, and then your done
The more frequently you can do this the better. You may not get any milk or you may find you achieve multiple letdowns that is fine keep trying and hopefully you will see an improvement soon.
How to Increase your Milk Supply While Breastfeeding: Supplementation
Supplementation can be helpful to some with a low milk supply. You should always talk to your doctor before supplementing. Also if you happen to donate milk please be sure to check with the donation company. It is important to be transparent and make sure you don’t need to withhold milk if you decide to go ahead with supplementation.
Fenugreek is a common supplement that some women swear by. I have used it since I have no longer been donating with success. I am linking the one I use below.
You can also use a mothers milk and lactation tea like the ones listed below. Traditional Medicinals and pink stork are great companies and their teas have awesome reviews via Amazon.
Another solution that some women swear by is fennel essential oil. It is applied to the breast and washed off before nursing. I have not used this myself but have heard great things from others who have. Be sure to use a good quality oil. Young Living and Doterra are a few of my favorites.
As your breastfeeding journey continues you may find that your menstrual cycle may cause you to struggle with milk production. I have found that a calcium and magnesium supplement can be very helpful see the item linked below.
A Galactogue food is a food that helps to increase milk supply. I am listing some of the most common foods and how you can incorporate them into your diet.
Oats: the most well known Galactogue that is frequently used in lactation cookies. You can purchase these cookies or make your own recipe. Here is a link to a gluten free lactation cookie recipe from Nora of A clean Bake. If you have Celiac disease please be sure to get certified gluten free oats as they are commonly cross contaminated with gluten.
Garlic: a common Galactogue and can be added to almost any dish. Garlic has many benefits and adds great depths of flavor to your dishes. Be sure to increase it in your diet often for maximum benefits.
Brewers Yeast: this is a Galactogue that is frequently made with gluten. If you are able to tolerate gluten many people swear by a good beer. If not there are some non gluten sources of Brewers Yeast.
Fennel: Just like the essential oil this spice is also great for milk production. It is added to many lactation teas but can be added to your food for great flavor. Think breakfast sausage or Thanksgiving dinner.
Fed is Best
Mama I see you out there struggling. Remember to do the best you can and don’t stress the rest. Stress is one factor that can definitely reduce your milk supply. Relax take a bath, and be sure to try skin to skin while nursing. As a new mom I was so focused on breastfeeding that I frequently had anxiety around it. I was scared to death that one day my milk would just stop flowing. I have had times where I struggled to produce milk but through it all I have been able to continue to feed my little one.
If you are unable to produce enough milk to exclusively breastfeed don’t beat yourself up. I do encourage you to continue to breastfeed if you are able and supplement in addition. Your baby will still get the many benefits of breastfeeding even if it is not the sole source of nutrition. If you are unable to continue breastfeeding know you are also making the right choice for your baby. Above all the noise fed is always best.
Whats Up on this Wednesday
Anyone else over summer and ready for fall? This week has been so hot in our neck of the woods. I am hoping to get some more organization going within the house. I have been following fly lady and her routines. If you have never checked her out you need to! She is a great source for keeping your house in order! Stay tuned for Fridays post as I will be featuring a recipe that uses everyone’s favorite kitchen gadget the instant pot. This recipes is chocked full of veggies and its one that will be great for a fall night.
Disclosure: As an Amazon Associate I earn from qualifying purchases.
Some of the links above are affiliate links, meaning, I may earn a
commission if you complete a purchase after following the link .
TGIF y’all! Boy has it been a long week, I am ready for the weekend. This Friday I bring you a super simple salad that is definitely one of my favorites. The sweet and savory combo hits the spot and you can have this meal ready to go in no time at all. Just what I like on a Friday night.
Strawberry Spinach Salad: What you will Need
This recipe calls for very minimal ingredients and you can add or subtract as you fancy.
Spinach ( Organic Baby is my preference)
Strawberries (Organic as usual especially berries) If you don’t care for strawberries you can try blueberries, raspberries, blackberries or a combo of all the above. You can also sub for apples, pears, or peaches. If you are in a big pinch add in dried fruit of your choice
Pecans you could also sub almonds, or walnuts. if you have a nut allergy sunflower seeds work wonderfully
red onion
cooked chicken breast. You can also sub in a rotisserie chicken for quick prep
goat cheese
Add olive oil and vinegar vinaigrette. You can also sub in balsamic, poppy seed dressing, or homemade.
Strawberry Spinach Salad: Directions
Start by breaking up your spinach into smaller pieces if you desire. This is not necessary but we prefer our leaves more bite sized.
Wash and slice your berries use as few or little as your desire
Dice about a fourth to one half of red onion
Add in your cooked chicken I use around a pound for four servings
Add in around four ounces or a cup of pecans
Add in four ounces of goat cheese
Combine all of these ingredients
Add dressing of your choice.
Strawberry Spinach Salad: Dressing Options
Below are a few of my favorite go to premixed dressings that can be found at most local grocery stores or on amazon. I like that they do not contain high fructose corn syrup, are made with olive oil, and have very little ingredients. You absolutely can mix a dressing with one part vinegar to two or three parts oil and add in spices of your liking.
This past weekend I was able to get the master closet organized and am super pleased. During all of that organization I found and purchased this mirrored jewelry organizer. It was just delivered from amazon and I can’t wait to get it put in the master closet. If you missed my previous post this week about vitamin d and how important it is click the link here. I also posted a picture of our sloppy Joe sweet potato to Instagram it was a big hit! Make sure you are also following me on Instagram for more frequent postings. What have you all been up to this week? Let me know what recipes you all would like to see in the future. Happy Eating!
Disclosure: As an Amazon Associate I earn from qualifying purchases. Some of the links above are affiliate links, meaning, I may earn a commission if you complete a purchase after following the link. Thank you for your support.
Hello sunshine! Let’s talk about vitamin D, the sunshine vitamin. New research shows that vitamin D plays a role in the prevention of chronic diseases. These include cancer, heart disease, depression, autoimmune disease, and type 2 diabetes. According to the latest research, over half the population could be deficient in this important Vitamin.
Vitamin D and its Importance: Sources of Vitamin D
The sun is a great source of vitamin D, but unfortunately with our modern society many of us do not get adequate exposure. We also have to worry about the damage that the sun may cause. Skin cancer is scary and when we protect ourselves from the sun with sunscreen, we are also blocking our vitamin D exposure. Additionally, many individuals may find that they have genetic mutations that prevent proper synthesis of vitamin D. This may make them continue to test low in vitamin D despite sun exposure.
Vitamin D and its Importance: How to Test Levels
Vitamin D is fat soluble, meaning it can be toxic if taken in excess in supplemental form. It is important to have your doctor check your levels to make sure you are within the desired range. The best lab test is a 25 d hydroxyvitamin d blood test. You can get this through your regular doctor or if you prefer, you can order this without a doctor. Check out quest diagnostics for more information. There are also tests that can be done with a finger prick and sent off without having to go to a lab, if you are interested in this click here to save 15% off with my link and search for vitamin d test.
Vitamin D and its Importance: Supplementation options
I choose safe sun exposure, limiting the amount of time I am outside and avoiding mid day sun, as it is the strongest. I also supplement with vitamin D3 and added K2 as these two vitamins work synergistically for better absorption. I am linking a few of my favorite supplements below. After supplementing be sure to continue to check your levels, especially during the winter as they can drastically change. As always please be sure to contact your doctor before taking this or any medication.
I love that this is an oil which is great for those who want to avoid taking a pill. One drop is 303% of your daily value. This is great for those who may only need around 1000 IU, or need more on the days where they are not exposed to sun and less on the others.
I hope you all have had a great week so far. Stay tuned for Friday’s Foodie Friday post as I have a recipe that you wont want to miss. Keep the conversation going let me know how you all are doing and what you have been up to this week.
Disclosure: As an Amazon Associate I earn from qualifying purchases. Some of the links above are affiliate links, meaning, I may earn a commission if you complete a purchase after following the link. Thank you for your support.
The Best Gluten Free Salmon Cakes: for Foodie Friday
I hope everyone has had a good week and is looking forward to the weekend. Today I have a recipe for you that features the best gluten free salmon cakes. Growing up my mom frequently made salmon cakes and they were always a big hit. I didn’t realize just how simple and healthy those lovely golden brown patties could be. Now that I am gluten free I find these as a super easy go to meal when I need to get a little more fatty fish into my families diet. Stay tuned for the recipe, but first I’m going to tell you a little bit about why you need to make these cakes.
The Best Gluten Free Salmon Cakes: High in Omega 3s
Salmon is considered a fatty fish and it is high in Omega 3s. As I have mentioned in a previous post Omega 3s are essential to our diet. Essential fatty acids are those that can not be made within the body but instead are obtained through our diet. Eating fatty fish a few times a week is a great way to ensure that you are getting adequate levels of omega 3s. The only problem with this is cooking fish the same old way can get super boring. In comes the Salmon Cake to the recipe rut rescue.
The Best Gluten Free Salmon Cakes: Family Friendly Recipe
This recipe is not only healthy and easy but is family friendly. It can be difficult to get kids to eat fish at times especially fish with a stronger flavor like Salmon. This recipe is definitely kid friendly and once you add my Remolaude sauce it will be a big hit.
The Best Gluten Free Salmon Cakes: Ingredients
For this recipe you will need the following:
For the cakes: Serves four to six
four 6 oz cans salmon skinless boneless. Wild caught is the best
1/2 cup red onion diced
1 egg
salt pepper to taste
1/2 tsp garlic powder
a splash of lemon juice
1/2 c almond flour
1 tbsp parsley dried
1 tbsp old bay seasoning or seafood seasoning of choice
1/3 cup gluten free panko bread crumbs plus more for dredging
2 tbsp coconut oil for frying the cakes
Remolaude Sauce ingredients:You may want to double your recipe its just that good
2 cloves garlic finely diced
2 tablespoons red onion finely diced
1 tbsp relish I used dill
dash hot sauce. I prefer franks
1/2 tbsp Dijon mustard
1/2 cup mayo
1/2 lemon juiced
dash of pepper and old bay seasoning
The Best Gluten Free Salmon Cakes: Directions
Remolaude Sauce:
This sauce can be made ahead and actually tastes better if done so. However if you are in a hurry it is still delicious if made right before serving.
Finely dice 2 cloves garlic and two tablespoons onion place in a medium bowl. Add relish, mayo, Dijon mustard, dash of hot sauce, half of lemon that is juiced, and spices. Stir all to combine.
Refrigerate until ready to serve.
Directions for the Cakes:
Start by draining your salmon place into a medium to large bowl. To the bowl add one egg, 1/2 cup diced red onion, splash of lemon juice, spices, and salt and pepper to taste.
Next add in 1/2 cup of almond flour and 1/3 cup gluten free panko bread crumbs. Combine the ingredients and refrigerate for about 10 minutes. After refrigeration If you find your mixture to be do dry add an extra egg or if to moist add addition bread crumbs. Use your hands to form into patties however large or small you prefer.
Fill the bottom of a plate with some additional bread crumbs and dredge your patties in the bread crumbs and press to coat flip and press on additional side.
To Fry:
Put two tablespoons of coconut oil in a frying pan and heat to medium high heat. If you do not like the taste of coconut use refined coconut oil instead of unrefined. You can also use a different oil of choice.
Once your oil is warm add your patties in a single layer pan fry until golden brown. Flip and fry on additional side.
Once cooked through and golden brown place on paper towel lined plate to absorb extra grease.
Serve along side coleslaw or sweet potato fries and enjoy!
Check out my other recipes for more salmon inspiration.
Whats Up Wingo
I hope you all had a great week and enjoy your weekend. We plan to do some swimming this weekend and I hope to get my closet organized. We recently bought a Eufy which is a robotic vacum cleaner for the upstairs Ill place a link below if you are interested.
As you can see I am feeling the need to purge and clean. Coming up next on the blog I have a few posts planned. One is all about vitamin d and my breastfeeding series is still in the works. Hope you all have a great weekend let me know in the comments how you plan to spend it.
Disclosure: As an Amazon Associate I earn from qualifying purchases. Some of the links above are affiliate links, meaning, I may earn a commission if you complete a purchase after following the link. Thank you for your support.
Today for Foodie Friday I am bringing you a super simple meal. Sometimes you need to get dinner on the table in ten minutes or less. This is typically when we reach for take out or fast food. This can be expensive and can unravel all your good intentions of having a healthy wholesome meal on the dinner table. If you are wanting a ten minute dinner that is still healthy and doesn’t break the bank, I have got you covered.
Ten Minute Dinner: Utilize Convenience foods.
Although you can prepare this meal in a super fast fashion, you can make it even faster if you utilize some prepackaged ingredients they include.
Rotisserie chicken or precooked chicken breast Costco has a great option
Hard boiled eggs private selection brand from Kroger is great
Bagged lettuce choose organic whenever possible. You can also use spinach or spring mix
Chopped onions I choose red.
shredded cheese I choose organic whenever possible
Bacon bits choose the option with the fewest ingredients
sunflower seeds stick with options cooked in their own oil and not soybean or corn if possible
Ranch dressing choose an option with canola oil over soybean if available.
If you utilize these resources all you have to do is combine, add some dressing and dinner is complete. It is easy as that. Don’t let your busy night keep you from getting a delicious meal on the table in record time. Dinner doesn’t always have to be difficult or fancy. The most important part is taking the time to sit around the table and share a meal.
Happy Foodie Friday! As I type this Amelia and I just got back from the Zoo with my good friend and her boys. I just checked the temperature and it is 102 degree heat index. The pool is calling my name and I just can’t be bothered to cook. Therefore, I am posting all about smoothies. Included in this post are some of my favorite Smoothie combinations. I also include things you can add to boost the nutrition of your smoothies. I hope you enjoy, and stay cool out there!
All About Smoothies: How I think About Building My Smoothie.
When building my smoothie the first step I think about is if its a meal or a snack. If I want a quick snack i don’t worry as much about the ingredients. When a smoothie is my meal I include some good fats and protein for blood sugar stabilization, this will help you feel fuller for longer. The different categories of my smoothie include fruit and or vegetables, greens, fats, protein, and extras. I will go into more detail in the information below.
All About Smoothies: Organic or Conventional Produce
When purchasing produce for a smoothie I try and stick with organic whenever possible. This is especially important when buying fruits with thin skin, or skins that you eat like berries, stone fruits, and greens. However, I am less worried about bananas, watermelon, oranges and things that I peel.
All About Smoothies: Making them Sweet without Sugar
I like to add a frozen banana to my smoothie as it makes it a lot sweeter and gives it a smooth texture. I keep a zip lock bag in my freezer and whenever I have a banana that is getting too ripe I unwrap it and throw it in there. Then I have a steady supply of bananas for banana bread or my smoothie. Bananas are great frozen and they even break off effortlessly into chunks to make it easier on your blender.
I also find oranges and the juice from them to be fairly sweet. Their sweetness is a great addition to your smoothie. You can add a little pineapple juice for a more tropical sweetness. I have been known to throw in a little Stevia from time to time if needed. This can be especially true when I have a smoothie that is heavy on greens.
All About Smoothies: Why I Add Fat
Many of us are afraid of fat. When you add a good source of fat to your smoothie it not only helps with the texture and creaminess but your fullness factor as well. Your smoothie will stick with you longer and it can be helpful in balancing out the high carbohydrate load. My favorite fat choices include avocado, coconut oil, and coconut milk.
All About Smoothies: Protein Options
In addition to fats, if you are wanting your smoothie to be more filling adding a protein source can be very helpful. Some of my favorites are grass fed Stevia sweetened or unsweetened protein, Hemp protein with Stevia, collagen peptides and amino acid supplements. I also like to add in nut butters like peanut, almond, cashew, and sun butter. Greek and regular yogurt are another great addition, grass feed, organic and full fat are my favorites.
I add greens to almost every smoothie I make. If you are looking for a more mild flavor stick with spinach. I also love to use kale, and the super green mixtures. I always choose organic and it doesn’t matter if they are frozen or fresh.
All About Smoothies: Tips and Tricks
If you have fresh fruit or greens that are about to spoil freeze them and put them in your smoothies. For Berries or other fruits lay them on a cookie sheet covered in parchment paper. Once your fruit is frozen add them to a bag so this way they won’t stick together.
If you have a favorite recipe go ahead and portion out your ingredients. By placing them into smaller bags you are setting yourself up for success. That way on a busy day you can put it into the blender add your liquid and your done!
Always add the liquid to the bottom part of the blender. As a result your blender will blend effortlessly for a smooth consistency.
If you have left over smoothie put it in ice cube trays and once they are frozen add instead of ice to additional smoothies in the future.
If you cut up a avocado and don’t use it all freeze it. Place slices or chunks on parchment paper and once frozen throw it into a smoothie.
If your smoothie is to thick to drink pour it in a bowl add some coconut and chia seeds and eat it with a spoon!
Smoothies are a great way to add in additional ingredients or what I like to call extras. I add many of the following:
coconut oil
fiber through chia seeds
probiotic powders
Spirulina
turmeric
Ginger
and any other super food you want to boost up the nutritional value.
Don’t be afraid of veggies. For instance you can easily add carrot, greens and even cauliflower to your smoothie without even knowing it. If you are concerned about blood sugar please don’t be afraid to experiment with these non starchy options.
Check out this previous post
If you are looking for more information about feeding your toddler check out my blog post here. I include a link to these adorable pouches that are definitely a must for toddlers’ smoothies.
1 scoop chocolate Tara’s whey protein powder or protein powder of your choice.
1 banana
1 tablespoon peanut butter or nut butter of your choice.
1 handful of spinach
Blend and enjoy
Very Berry Smoothie
1/2 cup milk of choice
1/2 cup Greek yogurt
mixed organic berries
handful of spinach
1 avocado
1/2 frozen banana
1 scoop of vital proteins collagen peptides.
Blend and enjoy
Whats up with You?
I hope you all have a great weekend and please let me know if you try and like these smoothies! Above all have fun with it.
Disclosure: As an Amazon Associate I earn from qualifying purchases. Some of the links above are affiliate links, meaning, I may earn a commission if you complete a purchase after following the link
Today I am going to tell all you breastfeeding mamas about my must have breastfeeding essentials. This is going to be a multi part series about breastfeeding as I have been breastfeeding for just shy of 18 months. I have spent countless hours researching and have compiled a lot of good advice that I plan to share with you. This journey has had many ups and downs, tears and smiles. Breastfeeding might be one of the hardest things I have ever done, but it is definitely one of the most rewarding and biggest accomplishments of my life. I will go into my struggles and what helped me in future posts but this one is dedicated to my must haves so be sure to stay tuned.
Breastfeeding Essentials Pump and Pump Parts
Having a good quality pump is a very important breastfeeding essential. I received a Medela Pump in Style Advanced pump for my baby shower and have absolutely loved it. This pump is such great quality and that is key when choosing a pump. It is specifically designed to help with more breast milk expression. Be sure to get a good pump that is electric as manual pumps do not pull as much milk. Many insurance companies will pay for all or a portion of your pump. Heck get two if you are a working mom because lugging this thing around can be such a pain in the the butt! Below I am providing a link to my pump and a few others I have heard are good.
This is a very useful tool used to collect excess milk on the opposite breast while feeding. It is especially useful before your milk is regulated when you tend to leak often.
Breastfeeding Essentials Pump Accessories
The right accessories for your pump can make all the difference. When you spend so much time attached to your pump you will find it helpful to make the process as painless as possible.
You have to purchase this car adapter for your pump. The Medela comes with a battery pack but you will burn through those batteries in no time. If you are like me and don’t have a good place to pump or travel frequently this is a LIFESAVER! It works with several pumps but be sure to check to make sure it works with yours.
Freemie cups are a must have! You can insert these into your bra without having to have a special bra and can pump completely hands free. I used these daily. They are a lifesaver and an absolute must!
These two pillows are the most popular. I did not have much success with the Boppy. I believe that my breast friend would have worked better for me. However some women swear by and really love these pillows.
These are my favorite bags for storing milk in. I also used the up and up brand from target. I used an extra flange as a funnel for pouring the milk in to keep it from spilling.
This is another one of my favorite ways to freeze milk in 1 oz portions so you can be more precise as well as minimize your plastic. I freeze these then combine them all in one big zip lock or food safe cloth bag.
I am going to go into some ways to increase/ decrease your milk supply and let down in a future post but here are my must have items you need to purchase.
Fennel is a great essential oil to use when increasing your milk supply. You can apply directly to the breast avoiding the nipple area and not during feedings. As usual please ask your doctor before use.
Peppermint tea can be helpful if you have an oversupply. Be cautious as to not decrease your supply to much and as always check with your physician.
Breastfeeding Essentials Breast Care
There are tons of different nipple balms and creams out there but my favorite is good old fashioned coconut oil. This is edible and there is no need to remove it before breastfeeding. It can provide lubrication to your nipple during pumping if you find it painful and is a great overall moisturizer. We grab ours in bulk from Costco.
You are definitely going to need some nursing pads. I love reusable ones as you can wash them, they are also safer for the environment and easier on your skin.
This massage tool is great for those who struggle with lumps and it helps to improve the flow of milk. I wish I had this at the beginning as I consistently had lumps and a lot of pain that was hard to work through.
Donation
I was able to donate over 500 ounces to those in need and I encourage you to look into this if you have an abundance of milk. I chose the Austin Milk Bank and will go into this at a further date.
Feeding Toddlers
Check out my previous post on what I feed my toddler for more information on providing sound meals and first foods in a thoughtful and healthful way.
Breastfeeding Essentials Give Away
I am partnering with a mom of four including 5 month old twins in this giveaway. We will be giving away some nursing pads because you can never have enough. In order to be entered into the giveaway follow me on Instagram as well as her account on Instagram. Tag some mamas who need these nursing pads and a bonus entry is by following my blog. Give away ends Sunday night July 21, 2019 and the winner will be announced via Instagram on Monday July 22, 2019. Good luck to you all and I hope you enjoyed my Breastfeeding essentials.Breastfeeding essentials
Disclosure: As an Amazon Associate I earn from qualifying purchases. Some of the links above are affiliate links, meaning, I may earn a commission if you complete a purchase after following the link .
Foodie Friday: Recipe Adapted from the Real Food RDs.
Happy Foodie Friday! Today I am doing things a little different and featuring a recipe developed by the Real food Dietitians Jess and Stacie. I love the ladies behind this site! As a fellow RD it is so nice to see individuals that have similar thoughts on food and nutrition. As stated on their website they have gluten free and allergen friendly meals. BBQ Ranch Pork Chop Salad with Brussels Sprouts & Kale is the recipe I will be making today on this Foodie Friday.
BBQ Ranch Pork Chop Salad with Brussels Sprouts & Kale
Today I am taking a recipe from the Real food Dietitians website and putting a little different spin on it. Their recipe features a crunchy and super delicious salad made with green kale, and Brussels sprouts for extra nutrition and super crunchiness. If you are a fan of the combination of BBQ and Ranch you have got to make this recipe. The Brussels sprouts are shredded and are extremely mild in this dish. Before heading on over to their site for the directions I am going to walk you through the ingredients, substitutions, and changes I made.
Equipment Needed
For this recipe a really useful tool is a food processor with a shredded attachment and the regular blade also. This will definitely save you some time on cutting and chopping. I used the shredder for the Brussels sprouts and carrots. I used the regular blade for the red onion. I used a whisk for combining the BBQ sauce and ranch and a large bowl for combining the salad. I used a skillet to pan fry the pork chops.
Substitutions and Adaptations
For this recipe I did not have any golden raisins on hand so I didn’t include them in the recipe. I also used a different brand of BBQ sauce and Ranch. However Tesseme’s is a fabulous brand and you should definitely give their sauces and dressings a shot.
Ingredients Needed
You will need :
shredded carrots
shredded Brussels sprouts
red onion
Green Kale
toasted slivered almonds
Ranch and BBQ of choice.
Bacon or bacon bits
I added some cooked pork chops to add a little extra protein.
Today I wanted to do something a little bit different for Foodie Friday. I am going to walk you through what I feed my toddler. As many of you already know I am a Registered Dietitian. I get questions quite often about what exactly I feed my daughter. These are my opinions and may or may not be what is best for your family. I hope I can provide some help to new moms who are looking for ideas on what to feed their toddler.
First Foods
When Amelia was six months old we introduced solids. Our first food was avocado. We chose this due to the fact that it was soft and not sweet. Ill let you take a look at the pictures below to see if you think she liked it or not.
As you can tell she was not a fan of avocado and still isn’t to this day. We stuck with a rule of one new food per three days. This was in order to determine if any allergies or intolerance may have occurred. This is such an important step when introducing foods. It can take a few days before you notice any changes in diapers, skin, etc. I kept a log so that I knew which foods we tried and the days in which we tried them. Needless to say she wasn’t too happy for a few days with just plain avocado. We decided to add in banana and mix it with the avocado and she loved it! Every few days we would add in a new food and continued with the old.
Food Textures
There are many different ways to start solids with little ones. This can include purees, baby led weaning or a little bit of both. Amelia did not do well with chunky textures at first. Gagging is unfortunately a normal part of learning to eat. It helps babies learn to move food back up to be further manipulated into more manageable pieces to swallow. We stuck with mostly smooth consistencies because along with the gagging she also vomited several times (TMI I know). I don’t know about you all but I HATE getting sick. Above all I wanted her to have association with food.
As she progressed and learned more about gumming her foods we attempted a thicker chunkier texture. If this lead to her getting sick we would not make a big deal about it and would try again later. As she reached around nine months she really wanted to hold onto her food. We introduced teething crackers which helped her learn how to chew and swallow even further. Amelia could feel them better in her mouth and learned what was too big of a bite. We continued with purees and slowly but surely went from puree to finger foods. By the end of her first year she could eat pretty much anything even without teeth!
To Make or Not to Make
It can be a tough decision when deciding exactly how to approach feeding your toddler. We made 99% of our baby food. It is cheaper, we had control of the ingredients, and we wanted to feed her what we ate. For example if were having Mexican sweet potatoes we would puree her up some sweet potatoes, and avocado. If chicken and broccoli are for dinner, broccoli puree it was.
I did some batch cooking for her to make it even easier. I would purchase the organic vegetables that were on sale. Bulk cook them and freeze them for later. I cooked grass fed ground beef added a little bit of broth and pureed that and froze it. This is a great way to make sure your little one is getting adequate iron. As we added in more food groups I made sure to provide more variety for optimal nutrients.
Spices, Garlic, and Fats Oh My
I was careful to be sure to include good fats like coconut oil and olive oil in my cooking. When she was still getting puree foods I mixed coconut oil in with her foods. She would sometimes take it straight off the spoon! Fat is excellent for brain development and I wanted to be sure she was getting enough of it. Currently we continue with healthy fats in addition to herbs, garlic, onions, spicy stuff and she typically gobbles it up.
Picky Eaters
We have been very careful to try and feed Amelia exactly as we eat. For this reason I believe we are blessed with a pretty good eater. There are times when some items are a little too spicy, tough, to chew etc. However for the most part she eats what we do.
I believe kids are picky in part because we allow them to be. Kids watch us and anticipate how to react even as young babies. If a parent doesn’t like a particular food and they make that known their children pick up on it. Now, I’m not saying you or your kid has to like broccoli. However I think its important to let our children decide for themselves if they like it or not. A prime example is grape tomatoes and black olives which I don’t care for. I am proud to say those are two of my kiddos favorite foods. I put my own bias aside and this has allowed her to develop her own opinion.
Clean your Plate
This is a controversial topic but I am going to give my opinion. A large reason why many people today have a problem with being overweight is due to being forced to clean our plates. Yes it is not good to waste but unless you are planning to donate your food it isn’t going to end up on the plate of those less fortunate anyway.
In my house we put an amount that we think Amelia will eat on her tray. She eats what she eats and we save the rest for later. It is as simple as that. In order to tell if your kiddo is full or not look to see if they are getting distracted. They tend to turn away and loose interest when they are done. As she has gotten older she will say “up”, or sometimes the food gets thrown on the ground. The biggest thing is to learn and pay attention to their cues.
I believe we are born with the innate ability to control what our body needs. If we are mindful we eat when we are hungry and stop when we are is full. Obviously you don’t want your kiddo going several meals without eating. If your child has skipped several meals, and you are worried please contact your pediatrician.
Links to some of the food items we used.
We bought a baby blender but found we didn’t like it as much as our regular blender. I know this is rather pricey but let me tell you its worth it! We have a Blendtec and I would repurchase again and again. If you are not looking to spend this much I have heard great things about the Ninja blender too.
I purchased these reusable pouches which I still use today. We use them for smoothies and apple sauce. I also purchased these silicone toppers. I find they are more gentle on your little ones mouth and keep the food from getting everywhere.
We used this brand baby food if we needed to purchase in a pinch. I always choose organic and tried to stick with glass, and bpa free. Earth’s Best and Happy baby both make some great pouches and even Aldi has some good options.
These Creamies are awesome and they are full of really clean ingredients. They are also diary free for those babies who might not be able to tolerate diary.
These are my favorite teething “cookies” they are very clean and have very little sugar. They have a few different flavors and we like them all. I love that they are organic also.
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