Monica Swanson

the grommom

Health/Fitness

Kale, Pear, Gorgonzola Salad: Fall is in the Air.

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Well Hello, and Happy September!

September is so great because it is the lead-in to autumn.  Fall!

And fall…whether real, or (in my case) only imaginary, is the best!!

If you’ve been around a while you know that I am a big fan of fall.  I always have been.  In my dream life I spend every September through November somewhere with crisp autumn air and falling leaves… (it’s only fair that the tables are turned and I get to be jealous of some of you for a few months a year, right?…)

Instead, every year I do what I can to create a micro climate of fall in my home:  I turn on the A/C and pull out my fake pumpkins.  I light candles which fill my home with cinnamon, apple, and pumpkin scents (this has been my favorite for years: Yankee Candle Large Jar Candle, Home Sweet Home)  And I play jazz or big band music to boost the mood. (I call it the Starbucks effect.)

And eventually I will get to all of the cozy, comfort foods of fall as well:  My Perfect Pumpkin scones….Carrot ginger soup …my personal favorite (healthy (Mexican) squash casserole (<–that thing is SO good!) and of course the very best layered pumpkin dessert...

But not yet.

I mean it may be September, but for Heaven’s sake — it’s not November.  We need to slow down a little.  It’s still warm outside (ok really hot!) here.  So let’s ease our way into the season.  There will be plenty of months ahead for comfort food.

Instead, I suggest we kick of the season the right way, with FALL SALADS!  Seriously, there are so many wonderful fall flavors we can use to transform a boring green salad into a wonderful autumn masterpiece.  I am a huge fan of fall salads!

Today I am sharing one of my favorite salads because it’s pretty much foundational to your fall salad repertoire. (or it should be if it isn’t!)  This is great for weeknights or a party.  You can pair it with salmon, or a burger (we did that last night.)  You might already make something like this, though the apple cider vinaigrette is pretty special and worth checking out.

In the coming weeks I hope to share a few other salads which celebrate the colors, textures and flavors of fall.  (thinking:  butternut squash, beets, nuts and seeds, and more cheese…. 🙂 )  I’m so excited!

So…say it with me, would you?  Salad is the new (early) fall.
(no offense mashed potatoes.  We’ll get to you soon enough. 🙂 )

Find the printable recipe below.  This is enough for a regular size family (which mine isn’t, so I usually add a little more –especially of the fun toppings!)  Also, notice there are plenty of options for switching out ingredients as you like!

Print

Kale, Pear, Gorgonzola Salad

Course lunch or dinner
Prep Time 10 minutes
Total Time 10 minutes
Servings 6
Author monicaswanson.com

Ingredients

  • 6 cups crunchy kale leaves chopped into bite-size pieces. (I like baby kale pre-washed in a bag for this)
  • 1 crisp pear or apple
  • 1/2- 3/4 pumpkin seeds Walnuts are a great option here too.
  • 1/3 - 1/2 cup crumbled gorgonzola bleu cheese is great here, too.
  • 1/2 cup dried cranberries
  • Dressing:
  • 3/4 cup apple juice or cider
  • 4 Tablespoons apple cider vinegar
  • 2 1/2 Tablespoons honey
  • 1/4 cup olive oil
  • 1/2 tsp salt
  • 1/4 tsp. pepper

Instructions

  1. Whisk together all dressing ingredients. Refrigerate (can be made ahead and chilled!)
  2. Peel and core pear and slice into small pieces.
  3. Combine kale, pear, pumpkin seeds (or walnuts), gorgonzola, and cranberries.
  4. Toss salad with dressing and top with an extra sprinkle of cranberries, gorgonzola and seeds. Serve.
  5. ENJOY!

Side note on serving bowls:  My new favorite thing is to serve side salad in individual bowls!  Last summer we had dinner at our friends’ home in California and that’s how they served salad. I wondered  then – where had I been all these years!?  It’s brilliant!  It’s easier to eat salad in a bowl than on a plate, we all eat more salad when we use a bowl, and it’s way more fun.  (Cheers to the Koelsch family for the friendly dinner tip!) 

Enjoy September my friends!  But remember:  There’s no rush.  Enjoy some salad and take a few final after dinner strolls…

If you, too, love a fall salad, leave a comment and tell me about it!  And I truly appreciate it when you share recipe posts by pinning or using the social media buttons below!  Thank you so much.

See you back here soon!

Aloha,
Monica

 

Aloha, Monica

Cookie Dough Balls {inspired by Oh She Glows Everyday.}

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I don’t know about the rest of you, but in the heat of summer, cooking is just not high on my priority list.  Who wants to think about a hot stove when you feel like you live in a hot stove?   We’ve  been eating a lot of quinoa salads, yummy burrito bowls, and anything that can go on the grill.

Oh, and ice cream. Obviously.

But kids still need snacks, right?  So I’ve been trying out some new recipes for snacks that:  A) kids like, and B) have some nutritional value. 🙂  You might remember that I keep energy balls on hand as much as I can. I love them because they’re packed with nutrition, and the kids love them.

I’ve been meaning to try the Oh She Glows Everyday Cookie Dough balls for a while now, so I finally made them this week.  And, Oh my glow!  They are amazing.  Because they are made with cashew butter and cashews (no other nuts) they have a distinct flavor…buttery, creamy…So good!  My boys even had to admit they taste a lot like legit cookie dough.  Score!

I followed the recipe from the book almost exactly, except my cashews were roasted, not raw…Still seemed to work out just fine!   Once again, I highly recommend this book as it is packed with YUMMY, plant-based recipes that the whole family loves.

Here’s a link to the book on Amazon:  Oh She Glows Every Day: Quick and Simply Satisfying Plant-based Recipes*

Here’s the printable recipe:  **I doubled these, as I double pretty much everything because I am feeding a house full of hungry animals teenage boys.  (But then again, do you ever regret doubling a recipe for cookie dough? )

 

Print

Cookie Dough Balls {inspired by Oh She Glows Cookbook.}

Course Snack
Prep Time 10 minutes
Total Time 10 minutes
Author Oh She Glows

Ingredients

  • 1 cup raw cashews
  • 1/2 cup rolled oats
  • 1/2 cup pitted Medjool dates
  • 1 Tablespoon pure maple syrup
  • 1 Tablespoon Raw Cashew Butter
  • 1/2 teaspoon pure vanilla extract
  • 1/4 teaspoon fine sea salt
  • 2 Tablespoons mini-chocolate chips

Instructions

  1. In a food processor, combine the cashews and oats and process until a fine flour forms, 30 to 60 seconds. (Don't process too long or cashews will turn to butter!)
  2. Add the dates and process again until they are finely chopped.
  3. Add the maple syrup, cashew butter, vanilla, and salt. Process until combined. The dough should stick together when you press it between your fingers.
  4. Pulse in the chocolate chips until combined.
  5. Line a large plate with parchment paper. Remove the blade from the food processor, and using your hand, grab a tablespoon of dough and roll it into a small ball. Repeat.
  6. Chill the cookie dough balls in the freezer for about 30 minutes. Then store them in an airtight container in the fridge for up to a week.
  7. ENJOY!!

You can find more great recipes at the OhSheGlows site!

Note:  Since I don’t always find cashew butter at the market, here’s a link to my favorite brand on Amazon:  Classic Cashew Butter by Justin’s, Only Two Ingredients, No Stir, Gluten-free, Non-GMO, Responsibly Sourced, 12oz Jar*

I’ve got some fun stuff to share next week, so meet ya back here, ok?

Big blessings and Aloha!

Monica

*Affiliate link:  This means that if you click on some links that I share and purchase a product, I will receive a small commission on that purchase!  Thank you for supporting my blog that way! 🙂

Aloha, Monica

Fitness Hacks for Summer, Travel, and all of the Busy Days

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Hey Friends!
I’m touching bases from Southern California where I am over half way through my 5-week trip.  It has continued to be a sweet mix of speaking events, surf contests, time with friends and some fun adventures that we don’t get in Hawaii. Dave and Levi have joined Luke and I now, so it’s even more fun.

But we’re definitely off schedule.  We are staying up late, and having trouble waking up.  We’re eating out more than usual (I’m looking at you, In N Out Burger) and no doubt, certain things are hard to prioritize.

Like exercise.

Because when your schedule is all messed up, workouts are easy to push aside, right?  I know I’m not alone in this; we can all agree that it is so much easier to workout when you are on a regular schedule.  But then things happen.  Like:

Summer break
Work 
Travel.
Guests in town.
The heat. (or cold, depending on which hemisphere you are on.)
A virus, injury, (your period, or _______ )
You’re simply not…in…the…mood.

I relate to every one of those.  Especially right now.

I’m also familiar with that little voice that comes into your head, suggesting…“You can always start again on Monday (or after the vacation/when kids go back to school and so on).”

Saying those things might make us feel better at the moment, but at the end of the year, that often looks like a whole lot of “I’ll start again” statements, and very few workouts.

But workouts are important for so many reasons.  Especially if you want to live long and feel good while you live. 🙂  (Read this list of some of my personal workout motivations.)  And there is no denying, it’s a lot easier to workout when you do it consistently.  Remember Newton’s 1st law?  An object in motion will tend to stay in motion. The 2nd part of this law really hits home: Objects at rest tend to stay at rest, unless acted upon by an external force.  It’s so true:  Starting up again can be so hard.

Because I cringe at the whole starting up again thing, years ago I made a personal commitment to avoid that by working consistently.  For the rest of my life.  Not a commitment to workout fanatically, or even impressively.  (And it’s definitely not always pretty.)  But I committed to doing a little something as consistently as I can.*  No matter what.
*I shoot for three days a week, which is very reasonable, and sustainable for the years to come.  (Sometimes I hit 5 days a week, occasionally it’s 2.  But 3 is the goal.)

In case a few of you are facing hectic schedules, travel or the temptation to “start again” later, I thought I would share a few of my personal fitness hacks with you.  These are ways I get my fitness on during the busy times…the holidays…the book writing deadlines…the guests in town…and the I just don’t feel like it times.  I hope a few of them are helpful to you, too!

1. Something is better than nothing.  (Keep it simple.)

“Have bands, will travel.”  Simple resistance bands, hand weights (if you’re home or at a gym) and your own body weight can provide all you need to do some simple resistance work.  Luke and I travelled with a few resistance bands, and after 15 minutes of push-ups, core work, and arm and leg exercises with bands, my muscles are talking to me.  It doesn’t take a lot to get a good burn, tone some muscles and check a mini-workout off your list.  Do these quick workouts at hotels, in the office, or in your closet if you must.

2.  Use workout apps!

Workout apps are great!  They can motivate, instruct, and push you through a workout that would be easy to cut short (or skip altogether) otherwise.  I know there are a lot of apps out there, but I discovered the Aaptive  app while I was here in California last summer and I have stuck with it.  I love that I can choose everything from super short body-weight exercises, to running (outdoor or on a treadmill) workouts.  I have done stretching classes and core workouts, all to the voice of an inspirational instructor (and a really good beat.)  

Go to the Aaptive website to learn more and sign up.

3.  Look local!

When I am traveling, I love to find a local gym or yoga or pilates studio to try.  It’s fun to try out different classes and it adds a little local flavor to your travels.  I have also always claimed that runners (or walkers) experience travel in an extra special way; I’ve explored many neighborhoods and back streets while on vacation than I would have never seen from a car or hotel room.

4.  Team up with a workout buddy.

Finding a friend with a similar schedule (and goals) to yours can make all the difference in the world.  I have one friend who actually found a crew of women who needed to go running before 5 AM to fit their schedules (I’m pretty sure they’re all crazy.) But how cool that they could do that together?  Finding a workout buddy is great for goal setting, accountability and to get some social time in while you workout.   My only warning:  Don’t let your workouts depend on your friend.  You can’t blame a flaky friend when you miss the mark on your workout goals.

5.  Set Goals and incentives!

Set some goals and plan to reward yourself.  Most of us are willing to help our kids set goals and promise rewards, but why not reward yourself?  Set a workout goal and plan to reward yourself to new tennis shoes or, workout clothes!(<– BTW, Those tights, which you’ll see in my above photo, are my very favorites — super comfy and made of recycled water bottles!) Reward yourself for a period of consistent workouts with a trip to your favorite juice bar, or scheduling a massage.  Every little thing helps! (I keep coconut waters in my garage fridge that I only allow myself to have after I have exercised!  Sometimes it’s the little things that help push me out the door.)

Share in comments?  Do you have any tips or hacks that help you stay consistent with your workouts?  A favorite workout app or video?  Or, share your biggest challenges when it comes to sticking with a workout program. Hopefully we can all support each other with more helpful ideas.

I hope you have a great summer, without the dread of having to “start your workouts again” next fall.

With much Aloha,

Monica

PS  This post may contain affiliate links.  This means by clicking through links and purchasing things I will make a small commission on the sale.  Thank you! 🙂

 

Aloha, Monica

Is this your summer to lose weight?

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Hey Friends!  I’m sharing this post again from 2 years ago because I love it, I believe in it, and I’ve heard from hundreds more people since I first published it whose lives have been changed by the message (yay!)

And I also want to give more books away.  (see bottom of post. 🙂 )

As we begin this summer season, most of us have some kind of list in front of us.  I would guess that most of the items on the list are either related to productivity (me anyways: cleaning out closets, writing deadlines, organizing my life, haha–good luck!) or entertaining the children in your life (summer camps, day trips, play dates…and so on.)  Some of it is good fun, and some of it we do just because it’s the right thing to do.  I guess that’s what adulting is all about, right?  We carry the weight of everyone’s happiness on our shoulders.

But I know some of you are weighed down by more than your kids and the summer bucket list this summer.  Some of you have told me: You carry a burden of extra weight that is both physical and mental.  You don’t feel good about yourself physically, and it affects everything you do.   Some of you live with self-condemnation…the voice in your head that speaks (shouts!) words of shame and guilt.

Yet as much as you might hate the voice and the weight — many of you have learned to live with it, because it’s just become a part of you.  Your identity.  You’ve normalized it.

And some of you have learned to cope with things by being on a constant diet…because at least a diet gives you some sense of control.  You trick yourself into thinking you’re doing something about your problem, but if you’re honest that diet just makes you think about food even more.  (And if you’re really honest: Has a diet ever permanently solved your problem?  99% of the time the answer is no.)

But what if this summer, right there in the middle of the lists and the projects and the fun with kids — you were able to stand up to the voices that live in your head?  What if you found the tools to change some thought habits, and without ever so much as saying the “D” word (don’t say it…don’t even…) you suddenly found yourself shedding pounds?   Living differently.  As in:  Developing a new identity.  One that can last a lifetime!?

I want you to know that is possible for you this summer!  In fact, it is possible for you right now.  Today.

I know it because that’s exactly what I did.  One day, (fourteen years ago) when I was totally fed up with diets and obsessing over the scale, I  ditched it all and chose to find a new way to think and to live.  I knew I had to develop a new identity.  I quit weighing myself and studying myself in the mirror.  And honestly — it was really scary. (I had dieted almost constantly since puberty!)  But I was an adult…a wife and a mom…and the truth is: I wanted freedom more than anything.

So I put into practice some of the basic principles of psychology I had studied in college, along with simple facts of physiology from my sports medicine degree and years of personal training.  I chose to try to apply what actually really made sense, WHEN I CLEARED AWAY the noise of what was trending in our culture (which almost entirely is set in motion by the genius marketing efforts of the diet industry — a multi-billion dollar industry, BTW.)  I got super brave and forged a new way to approach food, exercise, and my weight.  I kept pressing on and refusing to go back.  Little by little I experienced more freedom.  And I loved it! By the time I weighed in at my next doctor’s visit, I had lost weight and was at the goal weight I had been wanting for years.  And I was totally FREE.

Fourteen years (and two babies) later, I’m still at the same weight.

Last summer I finally wrote about my story (including the step-by-step process that changed my life) in a book.  I wrote it because I knew that other people struggled with the same issues I had,  and no book or diet plan seemed to help me when I was searching.  I self-published my book,  The Secret of Your Naturally Skinny Friends last winter.  Some of you have read it (thank you!!)

The Secret Of Your Naturally Skinny Friends
Actually, a whole bunch of people read it, and I’ve been so excited to hear from people whose  lives are changing because of it.  They’re finding a new way to think.  Weight loss.  Freedom.

Now I have a file folder of printed out emails and comments which tell their stories.
(Which are a lot like mine.  And I’m guessing could be yours, too.)

Now…if you’ve been around a while, you know I don’t talk about my book a lot here.  I really want to keep serving you with thoughtful posts about all of the things that fill our days;  Family, laughter, food, and balance.  But I also know from personal experience that if you’re struggling with food and body image, even the brightest of days can be overshadowed with an internal gloom.  No one wants this struggle, but most people don’t know how to change it.

Well my book tells you exactly how to change it.  And now as we kick off summer, I just wonder:  Who out there still needs to hear this?  

It’s a short read.  It’s inexpensive (how much did that last diet plan cost you?)
Most importantly:  It’s life changing. (and the concepts in the book totally apply to other areas of life, too!)

In closing:  Friends,  I really really want this to be a great summer for you.  I hope you scratch a bunch off your project list, and that you bless the socks off your kids, too.  But even more than that:  I hope you do something JUST FOR YOU this summer.  And if what you need the most right now is to shed some pounds, or to find freedom from diet or exercise obsession, then I sure hope you’ll give my book a try!

Here’s just a few snippets from emails and amazon reviews over the past few months:

“I heard  you on Jamie Ivey’s happy hour podcast a little while back.  I cried in my car and I bought your book….Reading your book has helped me so much!! I feel like for the first time in my life I found someone who (had) the same struggle as me, to the TEE!”

“Finding freedom to eat/not to eat has been life changing.  I keep your book in my purse! Even bought a copy for a friend.  I feel like a new person in relation to food, dieting, being consumed with diet, etc.  I am finding it fabulous when I just eat like a normal (skinny) person and focus on other things other than what I ate, need to eat, shouldn’t have eaten. ” -S.R.  (down 35 pounds last I heard!!)

Post-publish note***If you’re familiar with the younger generation of the Duck Dynasty Family…Sadie Robertson and her sis-in-law MaryKate Robertson shouted out MY BOOK in this YouTube video.  which has nearly 200,000 views so far.

Amazon reviews:

“I read this book and could not believe how relatable Monica was to me. Never have I read a book where I felt like ‘I am not alone'”.– Karen D.

“My husband is totally intrigued – we have been married nearly 30 years and he knows my history of constant battles with my weight and has observed my occasional weight loss victories, only to witness the return of those pounds I fought so hard to lose. After seeing my weight finally under control and staying constant for over 3 months, he asked me the other day if I could sit down and write him a diet plan. I simply smiled and said, “I never used a diet plan. That’s not what the book is about. You need to read it for yourself.” (I would not do it justice trying to explain it myself – the author does it best!)

“Deep change CAN happen and I am excited to apply her principles not only to food, but to other areas in my life as well. For me, this book was like the “missing manual” which was the key to any REAL life-long change. –J.H.

Read all about the book at the book page, HERE.

Order the book on Amazon (kindle edition or paperback, HERE.)

GIVEAWAY!! 🙂  

To enter to win a copy of The Secret of Your Naturally Skinny Friends — Comment below, and share something about your journey with diets, exercise, or body image.  Maybe it’s something you’ve already overcome, or a struggle you’re still in the middle of (you can comment anonymously too.)

***Note:  I will only count NEW comments for the giveaway (comments from previous posting will not be in the drawing!)

On Sunday, June 3rd I’ll draw two names randomly from the comments to send a copy of my book to! (Kindle or paperback edition!) I’ll email the winners directly, so be sure to leave the best email address with your comment!

As always I hope you’ll share this post with friends using social media share buttons below!

With Aloha,

Monica
PS  FOLLOW ALONG ON MY NEW INSTAGRAM–where I offer support to anyone on a journey to live healthy, happy, and FREE!  🙂  @healthyhappyandfree

Aloha, Monica

Mile High Black and White Freezer Fudge, (Inspired by Oh She Glows Everyday)

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Sharing my love of the Mile High Black and White Freezer Fudge from Oh She Glows Every Day Cookbook.

True story:  When it comes to sweets, fudge is my favorite.  I’d trade most cookies, cakes, or pies for a simple pan piece of chocolate fudge.  I could eat it every day.

But I don’t.  Of course. I might make fudge once or twice a year, and that is usually during the holidays.  Because, there is pretty much nothing at all healthy about fudge, and like it or not, adulting means making grown-up choices like:  don’t eat all of the fudge.

Until recently.  I got the Oh She Glows Every Day Cookbook (find it here –> Oh She Glows Every Day: Quick and Simply Satisfying Plant-based Recipes –that’s an Amazon affiliate link. ;)) AND, after trying about 5 amazing dinner recipes (you guys have to get this book!) I decided to see for myself if the  MILE HIGH BLACK AND WHITE FREEZER FUDGE could taste anywhere near as good as it looked.
(her pics are of course way better than mine, but still….)

And boom!

This stuff did not disappoint.

This fudge is buttery, and rich…mouth watering, delicious.  But it’s filled with things like:  Cashew butter.  Almond butter.  Coconut Oil. Raw, toasted nuts…

I would not lead you astray here.


Rich?  Yes.  But it is so incredibly tasty that a small square after dinner (or lunch, or ok let’s be honest:  breakfast ) is a most wonderful treat.

Here’s your printable recipe:

Print

Mile High Black and White Freezer Fudge, Inspired by Oh She Glows Everyday

Course Dessert
Prep Time 30 minutes
Cook Time 10 minutes
Total Time 40 minutes
Servings 24
Author Angela Liddon -featured on monicasanson.com

Ingredients

  • ROASTED NUTS:
  • 1/3 cup raw almonds finely chopped
  • 1/3 cup raw cashews finely chopped
  • For the vanilla-Cashew Fudge:
  • 1/2 cup plus 2 T. coconut oil at room temp.
  • 1/2 cup plus 2 T raw cashew butter homemade or store bought
  • 1/3 cup pure maple syrup
  • 1/2 tsp. pure vanilla extract
  • large pinch of sea salt
  • For the Chocolate-Almond Fudge:
  • 1/2 cup coconut oil at room temp.
  • 1/4 cup almond butter
  • 1/2 cup unsweetened cocoa powder
  • 1/2 cup pure maple syrup
  • 1 tsp. pure vanilla extract
  • Large pinch of fine sea salt

Instructions

  1. Preheat oven to 300 degrees. Line a 9X5 inch loaf pan with parchment paper.
  2. Roast the nuts on a baking sheet for 10-14 minutes, until lightly golden. Let cool.
  3. Make the vanilla-cashew fudge:
  4. In a bowl, stir together the coconut oil, cashew butter, maple syrup, vanilla extract, and salt until well combined and smooth. (You can use an electric mixer for this, but I didn't need to.)
  5. Spread the batter into prepared loaf pan and spread out evenly. Sprinkle with 1/3 of the roasted nuts and gently press them down to adhere.
  6. Place pan in the freezer.
  7. Make the chocolate-almond fudge:
  8. In the same bowl as you used for the vanilla fudge, combine the coconut oil, almond butter, cocoa powder, maple syrup, vanilla, and salt.
  9. Stir well until smooth (again, you can use a mixer.)
  10. With a spatula, spoon the chocolate fudge mixture over the vanilla fudge layer and spread it evenly. Scatter the remaining nuts all over the top of the fudge and lightly press down. Freeze for at least an hour, uncovered, until solid.
  11. Slice into small squares and serve immediately. Store any leftovers in an airtight container in the freezer. (up to a month.)
  12. ENJOY!!

May I recommend you whip up some of this fudge for your own Mother’s Day treat?  Then you just tell your family it’s WAY TOO HEALTHY and that THEY’LL HATE IT FOR SURE.
(It’s worth a shot. :))

Happy Mom’s Day to all of you!  You are amazing.  You are strong.  You are beautiful.  You are loving and giving and forgiving, and you do so much on any given day that no one but God in Heaven would ever know.  (and rest assured He does.)

So go grab these healthy ingredients quick, and make some fudge.  Then kick back and boss everyone around for a day.  🙂

PS  Your mom might want some fudge too.

XO
monica

PS  I’d love to hear what you are doing/eating/enjoying for Mother’s Day.  Share in comments?

PPS  Did you just start craving chocolate?  Try these sugar free, gluten free, moist and delicious brownies.  🙂

Aloha, Monica

Champion (Vegetable) Chili

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I’m sharing a delicious recipe for Champion Chili (Vegetarian) from the How Not to Die Cookbook.

Thank you guys so much for all of the great comments over at my last post.  It’s so interesting to read about all of the food journeys in this community–A lot of you have either been vegetarian in the past, or are moving that direction now.  I loved hearing that the post was timely for many of you!  (I recently read somewhere that there are 60% more vegetarians in America now than just a few years ago.  Fascinating!)

Well, as promised, I am back with one of our family’s favorite recipes (so far) from my new “How Not to Die” cookbook.  I thought this was a good recipe to share because it is quite family friendly.  I know how hard it is to please everyone, and most of us have at least one veggie-skeptic in the mix who is happy to ruin a good dinner with a bad attitude.

But Champion Chili?  Well, it’s subtly vegan.  It is quietly healthy. It’s not in-your-face nutrition, but Instead just a chunky, beany, tasty, CHILI!  (who doesn’t love chili?)

One thing I just have to mention that I appreciate about the How Not to Die cookbook:  When I make these recipes I don’t just feel like I am avoiding bad things, but like I’m doing something good for myself.  This chili has a purposeful combination of beans, vegetables, and spices that all serve our body in some important way.  We are literally combatting disease with each bite, and THAT is pretty cool.

**A couple more quick notes —
*I doubled this recipe and we ate it all week-long.  (It’s great for lunch or heat up for a quick week-night dinner.)
*As usual, I switched out a few vegetables to use up what we had on hand.  I added carrots and left out mushrooms (what’s up with kids and mushrooms anyway?)
*You’ll see the “Savory Spice blend” listed as an ingredient:  This blend is one of the mini-recipes in the front of the How not to Die cookbook that is used in many recipes throughout the book.  I went ahead and included the full Savory Spice blend recipe below, though this will be much more than  you’ll need for this chili! (it’s a nice seasoning, so you’ll probably be glad to have it to use with other meals!) Or just skip it because the chili will still taste great without it!
*Finally, in case you’re wondering, the crackers shown in the photos are from a health-food store (they’re actually called “Flackers”).  They are very healthy but not at all tasty.
(One of my boys may or may not have ended up making some quesadillas to serve with this chili… 🙂  Baby steps.)  

5 from 2 votes
Print

Champion Chili (Vegetarian)

Course lunch/dinner
Author monicaswanson.com

Ingredients

  • 1.5 cups vegetable broth
  • 1 red onion
  • 1/2 cup minced celery
  • 2-3 cups chopped mushrooms any kind
  • 1 bell pepper seeded and chopped
  • 1 zucchini chopped
  • 1 small hot chili pepper seeded and finely minced (optional-- I did not use this.)
  • 2 garlic cloves
  • 3 Tablespoons jarred tomato paste
  • 2 Tablespoons chili powder or to taste
  • 1 1/4 inch piece fresh turmeric grated (or 1/4 tsp. ground, which is what I used.)
  • 1 14.5 ounce can diced tomatoes undrained
  • 3 cups cooked pinto beans or 2 15.5 ounce cans pinto beans, drained and rinsed.
  • 1 cup corn kernels
  • 1/2 tsp. smoked paprika
  • 2 teaspoons Savory Spice Blend 2 T. nutritional yeast, 1 T onion powder, 1 T dried parsley, 1 T dried basil, 2 tsp. dried thyme, 2 tsp. garlic powder, 2 tsp. dry mustard, 2 tsp. paprika, 1/2 tsp. ground turmeric, 1/2 tsp. celery seeds

Instructions

  1. In a large pot, heat 1 cup of the broth over medium heat. Add the onion and celery and cook until softened, about five minutes. Add the mushrooms, bell pepper, zucchini, chili (if using), and garlic and cook until softened, stirring occasionally. (about 10 minutes.) Stir in the tomato paste, chili powder, and turmeric; then add the tomatoes, pinto beans, and remaining 1/2 cup of broth. Simmer until the vegetables are tender, stirring occasionally, about 4 5minutes. Add a little water if the chili gets too thick to your liking. Stir in the corn, Savory Spice Blend, and paprika. Serve hot.


I do hope you love it!  (and it’d be great if you would Pin and Share with friends using social media buttons below! Thank you!)

Here are links (affiliate) to order the books:
How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease
The How Not to Die Cookbook: 100+ Recipes to Help Prevent and Reverse Disease

 

With Aloha,

Monica

PS:  IF YOU HAVEN’T YET, HOP BACK TO MY LAST POST TO ENTER TO WIN THE HOW NOT TO DIE BOOK OR COOKBOOK!  Giveaway ends next Wednesday night, the 14th of March. 

PPS:  Luke and I are going to Tahiti tomorrow!!  I know, right!?  Luke has a WSL  Pro Jr. Surf contest there, and being the loving, sacrificial mom that I am, I am going along to support him. (SO excited!!)    Be sure to join us on the adventure through Facebook and Instagram! 🙂

Aloha, Monica

What I’m Eating and “How not to Die.” My Eating Evolution and A Book Giveaway.

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If you’ve been around here long, you’ve probably heard me talk about how I eat, which is pretty well summed up as “Everything in moderation.”    It’s been that way for nearly 16 years, ever since I gave up dieting and made some radical changes in my relationship with food and exercise.  This scary move away from a lifetime habit of diet plans and strict workout routines resulted in my finally experiencing freedom, and (the surprising icing on the cake) — landing naturally at my ideal weight.

This of course explains why I’ve never wanted to mess with things.  I’ve kept my distance from anything that even smells of “diet” because I’m just so happy with my freedom.  (So happy, in fact, in fact, I wrote a book about my journey, which thousands of others have now followed, with great success!)

This is not to say that I am careless in my eating. As I say in my book, “Freedom” does not mean reckless abandon.  I eat small portions (most of the time 🙂 ) and I really try to eat mostly healthy foods.  I  know a bit about nutrition, and I’m also married to a hospital physician who will gladly remind me of how many of his patients are suffering because of lifestyle choices that so easily could have been avoided.

So, I suppose you could say that I eat mindfully.

But I also love cheese.
And steak.
And since I tend to be a little on the sassy/stubborn side, I might be the one to order a platter of ribs with mashed potatoes on a date night while my husband is having fish and brown rice.  (If you find freedom after following food rules for a long time, you know how much fun it is to do that.)

But here’s the thing:  I’m 47 now.

And if you aren’t 47 yet, I have some news for you (spoiler alert!):  Things change.  I’ve already talked about my bad back, and I let you in on my little secret about stress incontinence.  (shhh.)   Then, in this video with Dave, I shared my recent news that my LDL cholesterol has been inching up higher than it should be.  There is a hereditary component to that for sure, but It’s been a wake up call.  And I’ve begun to make more intentional choices to see if my diet alone might be able to correct things.

Interestingly:  Where I used to think about “diet” as a way to achieve a certain size or weight, I now think of diet in terms of quality of life and longevity.  (that sounds so grown up and boring, doesn’t it?)

Then to complicate things even more, my husband recently took a long weekend to visit his family in Oregon.  He spent time with his parents and his sister, who is married to a family physician.  Ted.  Remember Ted from this post?  Well, Ted has become quite a health enthusiast in the past couple of years.  In fact, besides being a great guy, and a beloved family physician, Ted is in the process of getting certified in lifestyle medicine.

While Dave was away, I said to my boys: “Be prepared.  Dad’s gonna come back and get all vegan on us.  Just watch.”  The boys were like “No way, he wouldn’t do that…would he?”  And I was like, “Yep, Uncle Ted is gonna corrupt him with all of that nutrition stuff he’s gotten into.”

And lo and behold.  Dave comes back and within minutes of walking in the door, he started making comments about the fact that one of my boys was pouring MILK (organic, cow’s milk) on his cereal.  Then one of the boys started scrambled some eggs and Dave was all “They shouldn’t be eating eggs.”

And I was like “Babe.  A week ago, milk was good because the boys need calcium.  A week ago eggs were an easy –not to mention cheap– form of protein.  You’ve gotta slow down here.”

Then I turned to the boys and said “I told you so.”

But deep, deep deep (really deep) down, I knew he was on to something.

For one, Dave is really wise, grounded, and reasonable.  He won’t even blink at trendy health fads (or trendy anything) and he won’t even consider research unless it is evidence-based.

Ted told Dave he had been reading the new book “How not to Die” by Dr. Greger, and Dave looked into some of the research that  posted on his wildly famous website.  (It is all evidence-based, and his site is completely non-profit, which is impressive.)

Dave has said that he cannot remember treating a single heart attack patient who was a known vegan.

So I couldn’t really argue with any of it.

Dave suggested we should read the How Not to Die book.

I said “maybe.”

Then, the very next day I was at Costco, and there right before my eyes was the How not to Die Cookbook.

I circled it about twelve times.  Then I put it in my basket.

I had to admit–Everything in it looked amazing,.  I personally LOVE beans and veggies and this was full of the kind of things I love to order when I find a great healthy restaurant.  (Southern California WINS in this category)  Well, this cookbook is like all of that and more.

Next I made a trip to the health food store and bought every seed, nut, and bean the cookbook listed.

And for the past two weeks I’ve been busy in the kitchen.  Vegan style.

Here are a few of my notes on the How Not To Die Cookbook:

  • In the front of the book, there are a few basic recipes that he incorporates into MOST of the meals in the cookbook.  So if you make his “spice blend” you will be set for most of the recipes.  If you make his “Unami sauce”, or vegetable broth, you’ll use it over and over.  That simplifies things. (even if it’s a bit repetitious)
  • Also in the front of the book, there is a summary of every major disease or health issue, and which foods are most important in combatting them.  This is a simplified version of what you would find in the How Not to Die book, but it is interesting, and motivating.
  • I like that the book focuses on WHAT TO EAT, not so much what not to eat.  Dr. Greger recommends the “Daily Dozen” which is a list of 12 things you should have every day, and how many servings of each.  This is a great way to focus on the positive and set some goals.  (Someone on instagram told me there is an app you can get for that, so I *might* look into that.)

 

And….?

My kids have found most of what I am making to be “ok.”  (Honestly not their favorite at this point, but they are eating it.)  Dave has also said things are “pretty good,” except he follows that with “I’m so thankful because I know how healthy it is, and I could really get used to this!”  (The fact is, Dave has always been one to “eat to live” rather than “live to eat.”  So, this is not hard for him to say.)  There is pretty much no salt in anything, and so far no oil of any kind.  So if you’re used to those flavors this will probably take some getting used to.  But it’s hearty, and no arguing, it’s healthy.

Now, in case you’re wondering…I have to say No:  I’m not planing to become vegan.  

Even if I mostly quit eating meat or cheese or eggs or whatever, I just don’t want to label myself.  And I’d like to think that if I had the hankering for some cheese or meat, I’d let myself go for it.  But I am incorporating more plant-based foods into my diet every day.  I’m tossing more nutrition into my (already healthy) smoothies (because it’s so easy to do!) and I’m trying to avoid some of the junk that has crept into my daily habits. And I am actually kind of excited to be moving in this direction because it is cool to think it’s not about vanity, it’s about health.  And I think that I’ve got some good years left in me, so I want to make them the best they can be.

YOUR TURN!  Comment, and ENTER TO WIN A COPY of the HOW NOT TO DIE BOOK or COOKBOOK! giveaway closed. 😉 

(Dawn Wills is the lucky winner!!  Thank you all so much for comments and suggestions!)

I want to send one of you a copy of the How Not to Die book or Cookbook!  Because I know a lot of you have thoughts on this topic, I hope you’ll share!  If you’re vegan, tell us about it.  If you’re an ex-dieter, I’d love to hear.  Have you read this book or any others like it?  Oh, and here’s something to comment on:  I haven’t seen a single one of the health-documentaries that are out there!  So chime in and tell me which one Dave and I should watch first!

On Wednesday, March 14th I will choose a commenter at random, and contact you to ship you a How not to Die Book or Cookbook!   (**If you’re a subscriber to my blog, please let me know so I can give you a double entry!)  

Here are some links to the books if you want to order.
(full disclosure:  These are affiliate links, which means if you order through this link, I will receive a few cents for your purchase.  Thank you for supporting this blog in that way!)


How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

The How Not to Die Cookbook: 100+ Recipes to Help Prevent and Reverse Disease

Later this week I’ll share one of our favorite recipes from the cookbook so far.  If you happen to go shopping in the meantime, be sure to stock up on zucchini , and any other favorite veggies, and have some pinto beans on hand.  Also:  Turmeric, (he uses that a lot!) garlic, and chili powder!

See ya then!

Monica

PS  Find me sharing what I’m eating, and other bits of inspiration over at my Skinny-Friends Book Instagram feed:  @healthyhappyandfree

Aloha, Monica

The Best Sugar Free, Gluten Free, Moist and Delicious Brownies

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Healthy, gluten-free, sugar-free brownies that are super moist and taste amazing!


Two weeks into my sugar-fast month and things are going well!  Since I don’t typically eat a ton of sugary foods, it hasn’t been too torturous.  However, I also don’t normally restrict myself from any-thing, so I have caught myself more than once reaching for something sweet, only to stop short (and cry a small, silent tear.)

So though I haven’t suffered too much, I have craved something sweet after a meal.  I decided it was time to create a dessert that wasn’t just substituting real sugar with fake,  but actually something that I could say is honest-to-goodness healthy.  Yes, a healthy dessert…That tasted great.  Why not?

My boys immediately doubted me.

Which cued:  game on, boys.  Watch me. 

Since my dad is still in town, and he is has Celiac Disease, I wanted to go gluten-free as well.  Then I upped my game again, and chose not to use a gluten-free flour mix.  Instead: I wanted to go completely flour-less.  Because when I go in, I’m ALL IN

GRAIN FREE, SUGAR FREE, HEALTHY BROWNIES.  BOOM!

 

 

My mom, who is a natural in the kitchen, (and becoming quite an expert in the gluten-free department) worked with me on these.  She suggested less in more, and eggs +coconut oil = moist and fudgey.  Oh yeah.  Also, dates are the perfect sweetener, (and in my opinion one of the yummiest and most overlooked foods around.)  Just 8 simple ingredients in a food processor (or hearty blender) and you’ve got yourself dessert.  Healthy, tasty dessert.  

These are truly delicious.  If anything, I would say the flavor is a little richer, in a fancy-dessert-sort-of-way. (it’s that 100% cacao that you just have to love.)  But you would never in a million years guess that these brownies have NO added sugar, no flour, no butter, and no fake anything.  They definitely exceeded my expectations.

When the sugar fast is over, I’ll continue to make these.  I hope you will too!

Enjoy the printable recipe below.  And don’t forget to Pin and Share with your friends too. (thanks!)

5 from 1 vote
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The Best Sugar Free, Gluten Free, Moist and Delicious Brownies

Course Dessert
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 12
Author Monica Swanson

Ingredients

  • 2 unsweetened chocolate baking bars each 8 ounces
  • 2 Tablespoons unsweetened cocoa powder
  • 2 packed cups of dates pitted and chopped.
  • 6 eggs
  • 1 tsp. baking soda
  • 1/4 tsp sea salt
  • 1/2 cup coconut oil
  • 2 tsp. vanilla extract
  • 1/2 cup Chopped pecans or walnuts optional

Instructions

  1. Heat oven to 350 degrees
  2. Use coconut oil or light cooking spray to coat a 9X13 baking pan.
  3. In a food processor or strong blender, pulse chocolate bar, cocoa powder, baking soda, and sea salt. Mix until chopped well but not a fine powder.
  4. Add dates and pulse well.
  5. Add eggs, coconut oil, and vanilla until mixture is combined evenly. Add nuts if desires. Stir to check consistency; some small lumps are normal.
  6. Transfer to baking dish and bake for 20-25 minutes. Edges will begin to darken and pull away from pan slightly.
  7. Let cool before serving.

 

Doubters gonna doubt.

I win, boys.

Comment!?  What do you turn to for a healthy (or not ;)) sweet treat?   If you’re on the sugar fast, comment and tell me how you’re doing!

XO
Monica

PS  Want more sugar-free recipes?  This is my favorite (honey-sweetened) banana bread.    Also:  ALWAYS GOOD:  Family favorite energy balls/bars.

Aloha, Monica