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Build a Solid Foundation for Good Nutrition

Posted on by Ami Spencer

March is National Nutrition Month and the American Dietetic Association wants you to focus on “Nutrition from the ground up”.

This theme suggests that when making healthy lifestyle changes, it’s important to start with a solid foundation. This means making small and gradual changes that you can live with. A healthy diet doesn’t have to be all-or-nothing, and it doesn’t have to happen all at once. You can make one healthy change at a time and then build on those changes.

If you need some guidance on where to start building your foundation, try focusing on feeding yourself from the ground up. Center your diet around foods that come directly from the ground–fruits and vegetables, whole grains, beans and nuts. Then add in limited amounts of foods like meat and poultry that grow by eating things that come from the ground. Processed foods should be strictly limited or eliminated. Even if some of their ingredients start out at ground level, by the time they get to the grocery store they’re full of added stuff (chemicals, preservatives, flavors, etc.) that definitely did not come from the ground.

Basically, the further away from the ground a food gets, the less you should include it in your diet. This may seem like an overwhelming thought, but remember that you don’t have to make these changes all at once. Start slowly and build on your successes. Every healthy change you make is another brick in your nutritional foundation.

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Stuffed chicken with roasted asparagus and rosemary potatoes

Posted on by Etosha Farmer

I had a little extra time for dinner tonight but wasn’t sure what to make as I had not planned my meals this week.  I found some items I had in my refrigerator and made a pretty good dinner.

I pounded out chicken and layered fresh broccoli and a few slices of cheddar cheese.  I wrapped it up and used a tooth pick to keep it in place.  It was placed in a baking dish and sprinkled with Italian seasoning and bread crumbs.  It was covered and baked at 350 for about 25 minutes.

Red potatoes were cut into bite size pieces and placed on a cookie sheet. It was sprayed with some canola oil.  Salt, pepper, garlic and rosemary were added.  It was baked in the oven with the chicken.

After about 10 minutes I added the asparagus to 1/2 of the sheet the potatoes were baking on.  This way I would not have to dirty another dish.  A little oil, garlic salt and pepper were added to the asparagus.

This meal took about 15 minutes of prep and 30 minutes of baking, used up some of the food that needed to be eaten and it was quite tasty!




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Veggie Burger, Perogie and Broccoli

Posted on by Etosha Farmer

I was cooking for just myself tonight and I was looking for something quick and easy.  I decided on a veggie burgher, perogies, and broccoli.  I wanted to use the least amount of dishes possible so I cooked everything at once in a frying pan, less dishes to wash!  I added a little spray canola oil to the pan and added by veggie burger, 2 perogies and sliced mushrooms.   I cooked broccoli using an individual portion size steamer bag that I bought at Target.  I actually bought it on accident but I have since found that it is pretty handy.  I served my sandwich open faced with spinach, mushrooms and cheese.  I wished I had a tomato, but I didn’t so i added a little ketchup instead.  This meal took probably 10 minutes to cook and clean up after, not too bad for a weeknight!

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Salad Pizza

Posted on by Etosha Farmer

Pizza is one of my favorite foods.  Although I try not to eat it often, when I do make it I try to make it a little healthier!  In order to make it a little healthier I doctor it up by adding as many vegetables as I can.  I sometimes will purchase the pre-made pizza dough in the grocery store.  Most stores now even have whole wheat dough that is actually really good.

The pizza I made for this meal was actually a frozen pepperoni pizza.  I added fresh spinach, peppers, mushrooms, broccoli and tomatoes.  I also usually sprinkle with some fresh garlic and Italian seasoning on the top.  I baked as normal according the package.  When I’m cutting up the veggies to add to the pizza a usually make a small salad or cut up some veggies to eat on the side as well.  That way I feel full with only a piece or two of the pizza.

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Etosha’s Food Blog

Posted on by Etosha Farmer

Shredded Chicken enchiladas:  This was the first time I attempted enchiladas this way and they were delicious!  Before I went to work I put thawed chicken in a Crockpot and covered with a mixture of ½ chicken stock and ½ water.  This cooked on low all day on low.  When I got home I took the chicken out and shredded it, then added back some of the liquid it cooked in to keep it moist.  I added some cumin and cayenne pepper until it was seasoned enough for my taste.  I also sautéed some veggies (onions, peppers, mushrooms, spinach) with cumin and cayenne.   I used whole wheat tortilla shells and filled with some low fat Monterey jack/Colby jack cheese mixture (1 TBSP), chicken and cooked veggies.  They were put in a baking dish and covered with store bought enchilada sauce and more cheese.  They were baked for 30 minutes @ 350°. 

The enchiladas were served with cut up lettuce tomatoes, cilantro and non-fat Greek yogurt.  I try to add in extra vegetables in everything I cook, this way you feel like you are getting a bigger portion and more fiber but you are not getting as many calories.  This meal was one of my favorites; I will definitely be making it again soon!


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Etosha’s Food Blog

Posted on by Etosha Farmer

Crab legs, salmon and veggies.  My husband cooked me dinner tonight, it was yummy!  I got crab legs on super discount at Aldi’s after New Year’s.  I love shopping at Aldi’s they always have great tasting food at affordable prices.  I tend to spend a lot of money on groceries so it is a great place to save some money.  They also just came out with a new organic food line.  I have tried a few items from this line; every item I’ve tried has met or exceeded my expectations!  Give it a try and save some money! 

For this meal the salmon was lightly seasoned with dill and lemon, crab legs were cooked 8 minutes in boiling water.  My husband had steak instead of the salmon so he used the grill to cook his steak and the vegetable mixtures.  He cut up potatoes, mushrooms, onions and baby carrots tossed with olive oil, Italian seasoning and lots of garlic folded them in tin foil and cooked on the grill (this is one of our summer go-to sides).  It could have used a better color contrast but otherwise a pretty good meal for a week night!