How to make coconut infused quinoa

Erik and I were recently interviewed by The State newspaper in Columbia, SC.  Why?  To share with the world how we're working on creating your dream dinner and health help solution right here in Columbia, SC -- Trisha's Table, Healthy Meals To Go (want to know more?  Click here).

For the article, which comes out tomorrow, we were asked to include a recipe.  Instead of choosing an intensive recipe that Erik spends hours on in the kitchen, we thought we'd share something simple, versatile and quick that you could easily replicate at home (we know you're busy and cooking can be a bi-atch sometimes.  Again, Trisha's Table, here we come!).  

One reason this recipe is awesome is because you can make a batch and then use it to make a more exciting breakfast, lunch or dinner.  In the notes below, I share breakfast and dinner quinoa ideas so be sure to scroll down.

Coconut Infused Quinoa

By Trisha’s Table, inspired by Chef Toby Leeuw 

• Total “I have to do something time”: 5 minutes
• Total cook time: 25 minutes
• Yields: 3 cups

Quinoa (pronounced keen-wah) is considered a whole-grain, but it’s actually a seed.  It tastes like rice, but nuttier, with a light, fluffy texture.  And best of all, you only have to put 5 minutes of work in for this yummy, breakfast, lunch or dinner staple.  Thank you quick dinner Gods!  Be sure to buy it pre-rinsed if you’re looking to save time feeding the fam.  Quinoa has a natural bitter coating so the birds don’t eat it.  If you don’t buy it pre-rinsed or rinse it yourself, your kids won’t eat it either.  But, if you follow this recipe, the kiddos might just flock for seconds.  And if they don’t, you’ll have tropical leftovers to eat with sliced bananas, dates and crushed walnuts for breakfast. 

Ingredients:

• 1 cup white quinoa rinsed
• 1 1/2 cups water
• 1/2 cup canned coconut milk or cream

Directions:  

Mix water and coconut milk in a medium pot using a mixing spoon or whisk.  Bring mixture to a boil.  Once boiling, add quinoa, stir 2 times then cover with the lid.  Immediately turn the stove setting to low (as low as it will go without turning it off).  Set the timer for 15 minutes.  Don’t lift the lid off the pot until the timer goes off.  If you do, you’ll release the heat.  Once the timer beeps, remove from heat, and let sit for another 5 minutes.  Remove the lid and “fluff” with a fork (scoop the bottom of the quinoa to the top a few times).  Serve and enjoy.  

Notes:

• Find canned coconut milk or cream in the Asian or international section of almost all grocery stores.
• This coconut infused quinoa also tastes great as a salad base or topping.  Try mixing it with spring mix, diced mango, pineapple or papaya and topping with a squeeze of fresh lime juice and cilantro for an edible garnish.
• You can always cook quinoa in water or veggie broth for an even healthier, low-fat meal ingredient.  Cooking it in veggie broth will give it more flavor and a different taste.  Try mixing it with baked sweet potato, and a black bean, onion and yellow pepper sauté, with sliced tomatoes and fresh corn.  Top it off with cashew sour cream and salsa and you’ll have yourself a deliciously, filling and healthy Trisha’s Table style meal. 

Let us know how it goes!  How did your quinoa come out?  What did you pair it with? Share your voice by clicking 'comment' below.

How to meet your daily fruit recommendation

Did you know that in South Carolina, the wonderful state where I live, that 91% of us aren’t eating the recommended amount of fruits and vegetables!? (CDC, 2011).  And it’s not just South Carolina my friends.  A 2014 CDC indicator report found that not one state meets the fruit and vegetable intake recommendations (CDC Indicator, 2013).  

So, last week I shared “how to eat the recommended amount of vegetables” and today I'm sharing “how to meet your daily fruit recommendation.”  So here we go.  The fruit serving recommendation is.... drum roll please...

According to the USDA, women ages 31 and over should eat at least 1.5 cups of fruit a day. This is what a cup and a half looks like.

For men ages 14 and older, the fruit recommended is 2 cups a day.  This is 2 cups...

Here’s what a cup of fruit looks like….

How do you know if you’re actually eating 1 cup or not in real life?

Don’t get too caught up in this.  But generally speaking, one medium size fruit will do the trick or 2 small handfuls.  Most importantly, make sure you’re just eating fruit at least twice a day and then, think more about how much you’re actually eating.

How can you make sure to eat the recommended amount of fruit every day?  

Always eat fruit at breakfast and as a daily dessert.  Starting your day with whole-grains and fruit will ensure you’re off on a good start to meet the recommendations.  

Here’s 3 ideas for how to eat fruit at breakfast:

1. Oats topped with fresh and dried fruit such fresh strawberries, banana and blueberries and dates.
2. Oats cooked with frozen fruit such as cherries and topped with dates (that’s fruit!) and other goodies such as cinnamon and walnuts.
3. Berry breakfast crisp

I don’t recommend eating just fruit for breakfast because it’s not very filling so it won’t keep you full very long.  Be sure to eat a Foundational Filling Food with your breakfast so you’ll have energy for the next 3-4 hours.  

As we discussed last week, we want to be sure our lunches and dinners are primarily vegetables (potatoes, corn, non-starchy veggies and beans) to ensure we actually eat our veggies.  Then, you can save your daily dessert for more fruit.

What is a daily dessert you might be wondering?  

A daily dessert is one that satisfies your sweet tooth, but is healthy enough to eat everyday.  If you’re ever unsure if a food or meal is a daily dessert or not, ask yourself “is this healthy enough to eat for breakfast?”  If it is, it’s a daily dessert.

Here’s 3 daily dessert ideas to help you meet your daily fruit recommendation:

1. Berry chocolate banana ice-cream
2. Microwaved baked apple
3. Apple-pineapple crisp

Now it’s time to make use of this knowledge and put it into action.  Here’s what I want you to do for today’s...

Take Control Action Challenge

Just as you did last week, I want you to write down everything you ate yesterday.  Then, tell me how many servings of fruit you ate during that 24 hours.  And, what’s one way you can make sure you eat the recommended fruit serving everyday?

Let me know by clicking ‘comment’ below.

Sources

DHEC, 2011.  South Carolina Obesity Burden Report, CDC.  Accessed online, May 2016 at:  https://www.scdhec.gov/Health/docs/Obesity%20Burden%20Report%202011.pdf

CDC Indicator report, 2013.  Accessed online May 2016 at: http://www.cdc.gov/nutrition/downloads/national-action-guide2013.pdf

USDA fruit and vegetable recommendations.  Accessed online, May 2016 at http://www.choosemyplate.gov/fruit

Vegan, Plant-Based Food for Camping

Last night I returned from a fun-filled camping trip.  My ladies and I car-camped for a night and set off for hiking and swimming along Scott Mountain trail in Oregon the next day.  As you can see, it was beautiful and a lot of fun with great friends.  However...  

Me, Anna, Jodi and Maggie at the summit of Scott Mountain, Oregon.

We made sure we were eating an abundance of whole, plant-based foods to sustain us during our trip (it was more like an adventure really) because traditional, American camp food is crap.

I'm talking traditional hotdogs and hamburgers for lunch and dinner, s'mores for dessert,  scrambled eggs and bacon for breakfast and chips and pretzels for snacks.  If you're lucky, there might be some baked beans in there.  

Where are the vegetables!?  The plants?  In these traditional eats?

To incorporate more whole, plant-based meals while camping, try these healthy, plant-based dishes to satisfy your hunger instead.  

Plant-Based Camping Recipes/Easy Meals

Breakfast: Oatmeal.  Bring little baggies filled with regular rolled oats, raisins and cinnamon.  Then, all you need is hot water to pour on top of your pre-made mix (in a bowl of course).  Next, chop up a banana or a piece of fruit for on-top.  This is also an excellent breakfast for a day of hiking.

(Psst.. you don't want to use 'thick' oats when cooking this way. You'll risk having hard, thick oats instead of soft and chewy!).

Lunch:  If you're on the trail, fill your hiking pack with a boxed soup and a baked sweet potato.  If you're hanging around camp with the kids, make veggie-hummus or -avocado sandwiches.  Spread oil-free hummus or 2 slices of avocado on 100% whole-grain bread, and top with sliced cucumber, carrot and lettuce.  Fresh fruit for a side-dish or again, boxed soup.

Snacks:  I brought lightly salted edamame beans, fruit, baked sweet potatoes and boxed soups that I could eat straight from the carton, or warm up on the fire on our camping trip.  Slices of watermelon were perfect in the heat!

Dinner:  Mexican tortilla wraps.  Combine canned beans, canned corn and salsa in a pot and place on the fire until warm.  While this is cooking, warm tortillas on the fire.  Then, simply add the warmed mixture to the tortillas and bam you have dinner (just don't forget your can opener!).  Takes less than 15 minutes. 

In addition you can, heat corn on the cob on the fire.  Leave the husks on, and once it's cooked, eat plain or spread a lime wedge along the corn and top with your favorite seasoning.  Mine is taco or cajun seasoning.  

Marinated veggie skewers are also a great addition and 100% whole-grain pasta with a can of tamato sauce (oil and sugar free) is also easy and quick to make.  

Dessert:  Fresh fruit like watermelon, peaches and seasonal summer fruit are always delightful.  

However, if you're looking forward to making something around the camp fire, try a roasted banana boat s'more.  Slice the length of a banana's peel with a knife length wise and insert a tablespoon of dark chocolate or peanut butter along the banana's flesh.  Close the peel and place on the grill on the fire or on a hot rock.  Open once warm and enjoy directly out of the peel with a spoon or, spoon out onto graham crackers instead of using marshmallows (marshmallows are horrible for you and your kids and ya'll should NEVER eat them!).  Replace all your marshmallows with campfire bananas (they're even sweeter this way!).  

Now I'd love to hear from you.  Please answer today's Take Control Now question in the comments section below and then click 'like' to show me some love and let others know, "that hey, there's valuable information here!".  Thanks.

Take Control Now

What's your favorite, healthy, plant-based meals for camping?  What unhealthy (treats) food are you serving that you shouldn't?

Answer in the comments section below and find me on social media.

What I Eat in a Day on a Plant-Based Diet

Many people are surprised by how much I eat and what I eat.  "But you're so skinny!" some will say as I'm eating the largest bowl of potatoes and veggies they've ever seen.  (I personally prefer lean (and strong!) over skinny).

I eat a large volume of food everyday and I love it!  I love not being afraid of eating too much or gaining weight.  I know that the food I eat is helping me not only stay lean, but energetic, incredibly healthy and this, makes me very happy and in control of my body.

So what do I eat to feel and look this way?

Currently, I'm working 10 hours/day, 50 hours a week (at least) on an organic vegetable farm, burning calories (and needing more food) than if I was working an office job.  Keeping that in mind, this is what a regular day looks like for me.

My Typical Daily Eats

Breakfast (5:30 am):

I always eat breakfast.  Every single day.  If I don't, I'll faint in a few hours.  

Regular or thick rolled oats with ground flax seed, cinnamon and fruit is what I eat for breakfast 95% of my mornings.  It's filling, keeps me energized for 3-4 hours easily and it's cheap!

Today I topped my oats with a small banana, blueberries and half a peach.  

I rarely get tired of eating oatmeal everyday.  Changing the fruit with the seasons keeps my oatmeal feeling new everyday.  

However, when I do urge for something different, pancakes typically call to me.  I'll make whole wheat pancakes with banana and blueberries or banana with dark chocolate nibs if it's a treat.

Mini-Meal (snack) (9 am):

Multiple days each week I'll eat half of a large sweet potato for a snack.  Or a salad with plenty of beans (I love garbanzos right now) with 100% whole-grain toast or a smaller amount of left-over dinner.

I prefer to call snacks mini-meals because people tend to eat healthier when they eat a meal versus a snack like pretzels or chips.  

Lunch (12:30 pm): 

Lunches are always something filling (I don't want to feel hungry out in the field!), highly nutritious and are typically left-overs from last night's dinner.  We always cook large batches during dinner so both my boyfriend and I have lunches for the next day.  

The base of the meals are always either beans, potatoes, sweet potatoes, winter squash, rice or other whole-grains like corn, quinoa, farro or 100% whole-grain pasta.

These filling starchy (yes starchy!) whole plant foods, are always topped with a variety of different vegetables and sauce for a complete meal.  

This may look like corn tortillas with rice, black beans and corn with grilled zucchini, onion, peppers, spinach and salsa on-top.

Mexican burrito bowl lunch -- rice, beans, shredded jicama, corn, salsa, cilantro and lime juice.

Or, lunch may be vegetable curry over rice, vegetable lasagna and salad or a thick veggie burger patty with sweet potato fries.  

If I didn't have time to cook, I'll just eat 2 sweet potatoes and a large salad with a lot of beans on-top and it tastes delicious!

Mini-Meal (snack) (3-4 pm):

Depending on how full I feel, I'll eat another small snack in the field around 3 or lately, I've been eating banana ice-cream when I get home around 4:15 to hold me over until dinner.  

Dinner (7 or 8 pm-ish):

I'm either making dinner at home similar to lunch OR going out to eat, especially now when I'm working so much.  When we go out to eat our favorite locations are Laughing Planet, Nearly Normals and Block 15 in Corvallis, Oregon.

I'm lucky there are so many restaurants where I live that offer vegan and plant-based options.  So when I go out to eat I can eat an oil-free burrito at Laughing Planet -- rice, beans, salsa, spinach and kale with their hole mole sauce.  Yum!  

Or, at Nearly Normal's I'll frequently get the Peanut Pad Thai which is not sautéed in oil with a salad with their oil-free tahini dressing.  

Peanut Pad Thai from Nearly Normal's

Sweet Potato Enchilada from Nearly Normal's

At Block 15, I order their home-made Black Bean Burger (It's huge and delicious!) with their oil-free honey mustard dressing.  

Block 15's house made Black Bean Burger with oil-free honey mustard dressing

(Haha whose coming to visit to go out to eat with me? Seriously!)

Take Away Tips

These are the important notes I want you to take away from what I eat on a regular basis.

1.  In my home, I don't cook with oil (it's not even in the house), sugar (again, not in the house) and we don't eat dairy or meat in the house as well.  Any of these rare 'treats' are saved for special occasions outside of the house.  

2.  When I go out to eat (yes you can do this!) I always order as healthy and filling meals as possible without oil and animal foods.  Sometimes it's not always possible to get completely oil-free, but I go for the best possible option.  (Please note I'm also at my ideal weight and disease free. Depending on your situation, I may be tougher with you here ;-).

3.  Nut, seeds and other high-fat foods are used as condiments.  I don't eat an entire avocado as a snack, eat peanut butter out of the jar or snack on hand fulls of nuts.  I wouldn't lose or maintain my current weight if I did!  To get the nutritional benefits of high-fat plant foods without gaining weight, sprinkle nuts on-top of a larger dish like salad or oatmeal or spread one slice of avocado on a veggie burger.

Now I'd LOVE to hear from you!  Please share your thoughts in the comments section below by answering today's Take Control Now Question.

Take Control Now

What's one improvement you can make to your daily diet based on my daily eats and the info shared in this week's Take Control Tuesday episode?

3 Quick + Easy Ways to Make Oatmeal

Breakfast is really the most important meal of the day.  But many of us skip it because we don’t make the time to prepare and eat it.

Oats can be a quick and easy breakfast.  It takes me 5 minutes to prepare it every morning.  While they're cooking, I brush my teeth, wash my face and begin getting ready for my day.  

If you really struggle getting out the door on time in the morning, you can also prepare oats the night before.  Just reheat in the morning or, let them soak with plant-milk over night and eat them cold.  

And oats are an awesome food to eat for breakfast!  One cup has 8g of fiber, 307 calories, 10.6g of protein, 42mg of calcium, 293 mg of potassium, 26mcg of folate and 0 cholesterol (1).  Not to mention all of the high nutritional value from the added fruits and or nuts that normally accompany them.  

Oatmeal is really filling and 2/3 C easily keeps me filled for 3-4 hours.  Other breakfast foods such as eggs and bacon are loaded with fat, cholesterol, zero fiber and less bulk so you could end up eating more calories and become hungrier sooner, further increasing the amount of calories you could eat in day.

No thank you!

Here are 3 quick and simple ways to prepare oatmeal.  
 

 Take Control Now!

If you enjoy oatmeal, which of these 3 options would you prefer?  Or, is there another way you enjoy preparing oatmeal you'd like to share?

Type your answer in the comments section below.