Category: carbohydrates

Veganuary Recipe – Creamy Chickpea and Spinach Curry

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Hey Foodies,

Can you believe we are already entering the third week of January? Now this recipe I am going to share with you if perfect for if you are looking to find a dish to make for veganuary or just in general looking for a good meatless dish. The first time I tried making a chickpea curry was last year during the holidays for 2023. First I made it for Thanksgiving and my family requested it again for a family dinner in December ( I no longer celebrate Christmas so we just do family dinners). It is creamy, delicious, and flavorful I absolutely love it every time and I will probably be putting this on my meal plan for this week!

Ingredients:

  • 1 can chickpeas, drained and rinsed
  • 1 onion, finely chopped
  • 3 cloves garlic, minced
  • 1 tablespoon curry powder
  • 1 teaspoon ground cumin
  • 1 teaspoon ground coriander
  • 1 can diced tomatoes
  • 1 can coconut milk
  • 4 cups fresh spinach
  • Salt and pepper to taste

Instructions:

  1. In a large pan, sauté the chopped onion and garlic until translucent.
  2. Add the curry powder, ground cumin, and ground coriander. Stir well to coat the onions and garlic with the spices.
  3. Pour in the diced tomatoes and coconut milk. Bring to a simmer.
  4. Add the chickpeas and let the curry cook for 15-20 minutes, allowing the flavors to meld.
  5. Just before serving, fold in the fresh spinach until it wilts.
  6. Season with salt and pepper to taste.

Serving Suggestions:

  • Serve the curry over a bed of fluffy basmati rice or quinoa.
  • Garnish with fresh cilantro and a squeeze of lime juice.

Benefits of Chickpeas and Spinach:

  1. Rich in Plant-Based Protein:
    • Chickpeas are an excellent source of plant-based protein, making them a valuable addition to vegetarian and vegan diets. Protein is essential for muscle repair, growth, and overall body function.
  2. High in Dietary Fiber:
    • The high fiber content in chickpeas supports digestive health by promoting regular bowel movements and preventing constipation. Fiber also helps in maintaining stable blood sugar levels.
  3. Regulates Blood Sugar Levels:
    • Chickpeas have a low glycemic index, which means they have a minimal impact on blood sugar levels. This makes them a suitable food for individuals with diabetes or those looking to manage blood sugar.
  4. Heart Health:
    • The combination of fiber, potassium, and antioxidants in chickpeas contributes to heart health by reducing cholesterol levels and supporting healthy blood pressure.
  5. Provides Essential Nutrients:
    • Chickpeas contain essential nutrients such as iron, magnesium, zinc, and B-vitamins, contributing to energy production, immune function, and overall well-being.
  6. Weight Management:
    • The fiber and protein content in chickpeas promote a feeling of fullness, which can be beneficial for weight management by reducing overall calorie intake.

Spinach:

  1. Abundant in Nutrients:
    • Spinach is packed with vitamins A, C, K, and folate, as well as minerals like iron and magnesium. These nutrients are crucial for various bodily functions, including immune support, bone health, and blood clotting.
  2. Rich in Antioxidants:
    • Spinach contains antioxidants, such as beta-carotene and lutein, which help protect the body’s cells from oxidative stress and may reduce the risk of chronic diseases.
  3. Promotes Healthy Vision:
    • Lutein and zeaxanthin, present in spinach, are associated with promoting eye health and reducing the risk of age-related macular degeneration.
  4. Anti-Inflammatory Properties:
    • Spinach contains phytonutrients that have anti-inflammatory properties, which may help reduce inflammation in the body and lower the risk of chronic diseases.
  5. Supports Bone Health:
    • The high vitamin K content in spinach is essential for bone health as it plays a role in calcium absorption and bone mineralization.
  6. Aids Digestive Health:
    • The fiber in spinach contributes to digestive health by promoting regular bowel movements and supporting a healthy gut microbiome.
  7. Low in Calories:
    • Spinach is low in calories but high in nutrients, making it a nutrient-dense choice for those looking to maintain a healthy weight.

As you embark on your Veganuary journey, remember that it’s not about perfection but progress. Every plant-based meal you enjoy contributes to a healthier you and a healthier planet. Join the global movement, savor the flavors, and discover the joy of compassionate eating.

-Vanessa J

Detoxifying After the Holidays: Gentle Cleansing Strategies

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Who is ready for a detox but a gentle one? Meeeeee! We all enjoyed our holiday eating and now we are ready to settle down and reset. I have done many detoxes in the past and my favorite ones are the ones that are gentle on my GI system. There are many detox teas and pills out there but they can be harsh causing a lot of GI discomfort and pain, I have defiantly experienced that. Especially after I had my son and my body was healing from giving birth I noticed that my GI system became more sensitive. If you’re looking to detoxify your body after the holiday indulgences, consider embracing gentle and holistic cleansing strategies that promote overall well-being without extreme measures.

1. Hydrate, Hydrate, Hydrate: One of the simplest yet most effective ways to kick-start your detox journey is by prioritizing hydration. (Water Water Water)! Replace sugary and caffeinated beverages with water, herbal teas, and infused water with slices of lemon or cucumber. Adequate hydration supports the body’s natural detoxification processes and helps flush out toxins.

2. Embrace Whole Foods: Focus on whole, nutrient-dense foods to nourish your body. Incorporate a variety of colorful fruits and vegetables into your meals to provide essential vitamins and minerals. Include fiber-rich foods like whole grains, legumes, and nuts to support digestive health and promote a feeling of fullness.

3. Mindful Eating Practices: Practice mindful eating to foster a healthier relationship with food. Pay attention to hunger and fullness cues, savor each bite, and eat without distractions. This approach not only supports digestion but also encourages a more conscious and enjoyable eating experience.

4. Include Detoxifying Herbs: Integrate detoxifying herbs into your routine to support the liver and kidneys. Dandelion root tea, nettle tea, and ginger are known for their cleansing properties. Enjoy them as warm beverages throughout the day to aid in the detoxification process.

5. Prioritize Sleep: A good night’s sleep is integral to the body’s ability to detoxify and rejuvenate. Establish a consistent sleep routine, create a relaxing bedtime environment, and aim for 7-9 hours of quality sleep each night.

6. Movement and Exercise: Engage in gentle exercises like yoga, walking, or swimming to stimulate blood circulation and support the lymphatic system. Physical activity promotes the elimination of toxins through sweat and enhances overall well-being.

7. Reduce Stress: Chronic stress can impact the body’s detoxification pathways. Incorporate stress-reducing practices such as meditation, deep breathing exercises, or spending time in nature. These activities not only alleviate stress but also contribute to a holistic approach to detoxification.

Remember, detoxification is a natural process, and many people seem to forget that the body knows what to do! Extreme measures or restrictive diets are not always necessary. By adopting these gentle and holistic strategies, you can support your body’s innate ability to cleanse and rejuvenate, setting the foundation for a healthier and more vibrant you in the new year.

I recently wrote a blog post that explains how the body naturally detoxes check it out here: https://yournutritionhealth.com/2023/01/30/how-does-the-body-detox-naturally/

Apples, White Peaches, and Carrot Juice -Embrace Natural Goodness

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Let’s dive into the world of juicing and explore the dynamic between homemade creations and store-bought options. We’ve all heard the debate around whether juicing is the best approach due to its potential loss of fiber and nutrients. While that’s worth considering, there’s another pressing concern to address: the hidden sugars and artificial additives lurking in store-bought juices.

Choose the DIY Route

When it comes to juicing, taking matters into your own hands has its undeniable perks. Crafting your own juice allows you to control the ingredients, ensuring that you’re nourishing your body with real, wholesome goodness. Let’s face it – when you blend up your ingredients, you know exactly what’s going into your glass.

Ingredients Matter

What’s on the menu for your homemade juice? Here’s a delightful combination to get you started:

  • Red Apples: Bursting with natural sweetness, red apples provide a juicy foundation for your concoction.
  • White Peaches (or Yellow): These delicate fruits bring a touch of elegance and flavor to your blend.
  • Carrots: Rich in nutrients and color, carrots add a vibrant and healthful kick to your juice.
  • Knob of Ginger: Infusing your juice with a hint of warmth and zing, ginger offers both taste and potential health benefits.

Balancing the Sweetness

If you’re seeking a bit of sweetness without the refined sugar, consider these options:

  • Agave: A natural sweetener derived from the agave plant, agave nectar lends a gentle touch of sweetness.
  • Raw Filtered Honey: Nature’s golden elixir, raw honey brings a rich flavor and potential health benefits.
  • Vegan Honey: A plant-based alternative to honey, vegan honey offers a cruelty-free option for sweetness.

Store-Bought Beware

While juicing at home might strip some fiber, it pales in comparison to the hidden pitfalls of store-bought juices. Many of these commercial options are laden with added sugars and artificial flavorings. They might quench your thirst momentarily, but they’re far from nourishing your body with genuine nutrients.

Holistic Nutrition at Its Finest

As a holistic nutritionist I recognize the importance of nurturing our bodies with natural, whole foods. Crafting your own juice allows you to embrace this philosophy and sidestep the pitfalls of processed alternatives.

So, as you embark on your juicing journey, remember that while the fiber debate is worth considering, the bigger concern lies in the sugar-laden store-bought options. Choose to infuse your body with the vitality of homemade goodness. Here’s to sipping on health, one delicious and nutritious juice at a time! 🍎🍑🥕

Apples, White Peach, & Carrots Juice Homemade

Sign Up For My Newsletter

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Hello Everyone,

Happy New Year! Can you believe that we are already almost in February??? February is a special month because it is my Birthday Month! So happy birthday to anyone who has recently celebrated their Birthday or has one coming up.

So some exciting changes are coming to the Nutrifoody Wholly Holism Blog and site! After 5 years of having this blog I am officially deciding to start a Newsletter!!!! YAYYYYYYY. I am overly excited about this. I realized that I have so many people that are new to my blog and I have been getting a lot of people that have been reading my blog posts. This newsletter will include a lot of free resources for our overall nutrition and holistic health. Aside from that there are a lot of other things I do as well as I am an Etsy shop owner so you will receive instant coupon codes and discounts included in the newsletter.

I recently created and came out with my new digital wellness planner that you can use directly from your phone. No longer do we have to go out and buy a traditional planner you can get one sent to you to download instantly. This digital wellness planner was created to keep track of all of your health goals for the whole entire year of 2023. So if you are looking to get a little organized this might just be the thing that you need.

So all you have to do to sign up for my newsletter is visit the home page tab on my website and you will be directed to a section where you will scroll down and sign up and it is that easy as 1,2,3. I am excited to embark on this new journey with you I hope that you will join me!

The first 15 people to sign up or my newsletter will receive a FREE copy of my new digital wellness planner. It will include all instructions on how to use the planner and even flip through the pages and what apps work best whether android or iPhone to use your digital planner.

I hope you all are staying warm and safe each and everyday God bless!

Preview of digital wellness planner

Good Health Takes Discipline

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Happy New Year Everyone !

What exactly does the word discipline mean? Let me tell you. Discipline is training (someone) to obey rules or a code of behavior, using punishment to correct disobedience. Now when we hear that definition we may think whoa that is too much but at least part of it is true when it comes to our health. 

When it comes to our health we have to be somewhat disciplined (trained) to be healthy. If we do not train ourselves or have the mindset to be healthy more than likely we will not choose to be healthy but instead make unhealthy choices. So the long story short is that being healthy takes a lot of thought it takes a lot of being organized and planning your meals and even if you don’t plan your meals your groceries or what you have should somewhat reflect how you want to eat like having many fruits and vegetables around.

I am proud to say today I am currently 184 pounds. That may not sound crazy but for me that is PROGRESS. I was pushing 190 pounds as 2022 came to an end. I couldn’t believe that I let myself get to this weight and the most I have ever weighed prior to having my son is 150 pounds. I never experienced weight gain in the way before but as you get older our bodies do change an retain more weight, especially for women.

This is the moment I knew that I needed to be more grounded if I really wanted to lose weight. As tedious as this can be for many people I began counting my calories and I also counted my calories as I cooked my meals and weighed my food. There are many apps that can actually do this for you so it doesn’t have to be scary depending on how you approach this. This is important because many of us take on extra calories of food just because we are going way over the recommended portion size. Did you know that 1 serving of rice which is about 1/4 cup is 160 calories. Now when most people eat rice they are not measuring their servings. That means if you end of eating one cup of rice that means you just consumed 640 calories of rice by not portion size. We have to pay attention to those nutritional facts and serving sizes which is why they provide us with the information. 

If you have been reading any of my recent blog post you will see that I mentioned a major cause of weight gain is due to an over consumption of food or calories. So this is something we all have to work on. Another thing that started the weight loss was controlling my intake of sweet. No matter how much any of us love sweets its just no good for us and its that simple. It has absolutely no nutritional value. Now I’m not saying you have to give up sweets totally but just watch how much you eat. 

Before I complete this blog post the last thing that has truly helped me lose weight is having an early cut off time so if you are going to set a cut off time for your time try to stick to it. No going to sleep on a full stomach or eating at least two hours prior to your bedtime. 

I truly hope this blog post helped you and will give you some encouragement on your weight loss journey. It doesn’t have to be perfect but we are in this together!

If you would like to possibly work with me or need nutrition coaching please visit the at your service tab on my website and complete the form.

Hoping 2023 is nothing but great to you! God Bless!

Written By: Vanessa J

Question to you all what personal goals have you started so far for the New Year? Comment down below