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RECIPES

How-Tos/ Nutrition/ RECIPES

How To Eat More Seeds Every Day [+ A Super Seed No Recipe Recipe]

bowl of oats topped with super seeds

Last week I wrote ‘5 Reasons to Eat SuperSeeds Every Day’, and today I am going to share some ideas on HOW to eat more seeds every day.

When it comes to getting into the rhythm of doing something every day, it helps to make it as accessible as possible and as easy as possible.

 

tablespoon and seeds in a jar

My superseed no recipe recipe below is the best way I have found to make everyday seed-eating most accessible and efficient. I eat them almost mindlessly and rarely skip a day.

The glass jar I keep them in is always front and center in my refrigerator. By making a mix, you avoid having to grab different individual bags of seeds each day, but still get all the amazing benefits of eating multiple types of seeds each day.

Let’s face it, those bags can get lost in the pantry and sit lonely and unused, and an empty jar waiting to be refilled can solve that problem.

A glass jar is key. You can see what is in it, and it is easy to grab and use while making breakfast, lunch, dinner or snack.

I use a mason jar, and have been eyeing this glass jar clip and spoon that fits around the lip of a wide mouth mason jar would be perfect for scooping seeds efficiently. It’s only $3.99!

It would eliminate that one more step of searching for a spoon, and it is cute to boot. I also keep my ground coffee in mason jars, so I may have to buy 2! I just put it on my Amazon Wish List. 

 

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FEATURED/ HEALTH/ Healthy Eating/ RECIPES

5 Reasons To Eat Seeds Every Day + Super Seed Mix in a Jar Recipe

Jar of layered seeds

5 Reasons To Eat Seeds Every Day

 

HIGH NUTRIENT FOOD

Eat super seeds every day! They are a high nutrient food and they are packed with healthy goodness. Seeds contain all the starting materials needed to grow into a complex plant, and because of this, they are a very alive, nutritious food.

Keeping a jar of super seed mix in the refrigerator is an easy way to have these little superfoods on hand at all times.

 

PLANT PROTEIN

Many seeds (like pumpkin seeds and hemp seeds) are a complete protein source! Seeds have more protein and minerals than nuts and less saturated fat.

 

GOOD FATS FROM A WHOLE FOOD SOURCE

Seeds are rich in ALA Omega 3 fats which feed the brain and plays a key role in metabolism and energy production.

Having a good fat in your diet is important for the absorption of nutrients, including anti-cancer phytochemicals.

 

LIGNANS

Lignans are antioxidants that may help support the immune system and can help balance hormone levels in the body.

They also have anti-estrogenic effects and can prevent naturally occurring hormones from binding to estrogen receptors and exerting their negative effects.

I am especially interested in the lignans in seeds as I am a survivor of hormone-sensitive breast cancer.

 

DISEASE PROTECTIVE

Again, as a breast cancer survivor, I am very interested in all of the health benefits of seeds.

My husband has been pre-diabetic in the past, so he also makes sure to get his seeds in every day, too!

Plant foods, in general, can be very disease protective, and so eat your seeds!

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Drinks/ Healthy Eating/ RECIPES/ Sponsored

DIY Cold Brew Coffee with Healthy Salted Caramel Whipped Topping

Cold Brew Pitcher and Iced Coffee with a straw

*This is a sponsored conversation written by me on behalf of Shopko. The opinions and text are all mine.

 

DIY Cold Brew Coffee

Are you a cold brew coffee fan but don’t like paying coffee shop prices? Do you love coffee but wish it were less acidic and easier on your tummy? Do you love iced toddy lattes with dreamy creamy toppings but don’t like the added processed sugar?

 

Whipped cream topped cold brew coffee in a glass

I don’t know about you but I can say yes to all of those questions. I also found a great solution for ALL of them with the help of the Primula 51 Ounce Cold Brew Iced Coffee Maker from Shopko, and an amazing whipped cream recipe to top your cold brew!

I’ve dabbled in making my own cold brew for a few years now, and but never found a process that was streamlined and easy enough to keep doing it on the regular.

 

Cold Brew Coffee French Press System

My old way of doing it was with a french press but honestly, it was messy and I had to put too much thought into the measurements and the ratio of coffee to water for it to become an easy habit.

If you want to know how to make it in the french press, you simply stir 1/4 cup of coarse coffee grounds into 1 cup of cold water. Let sit out on the counter overnight.  The next morning, add another cup of cold water. Then press the grounds and pour over ice. This makes 2 cups of coffee.

 

Cold Brew Coffee – Jar System

You could make this in a glass jar instead of a French press, but instead of pressing, strain through a coffee filter twice. Again, it is messy and a slow straining process–not my favorite–but if you are desperate for cold brew coffee and have a glass jar and coffee filters on hand, you can use this method.

Place 1/4 cup of coffee grounds in a jar with 1 cup of cold water. Let sit in the refrigerator on the counter overnight.  The next morning,  add another cup of cold water.  Then strain the grounds and pour over ice. This makes 2 cups of coffee.

 

cold brew coffee pitcher, towel and succulent

 

Primula Cold Brew Coffee Maker

What is my favorite way to make cold brew coffee? With the Primula Cold Brew Coffee Maker from Shopko. It takes all guesswork out of making cold brew coffee and streamlines the process, making it as simple as possible.

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GF, Vegan & Raw/ HEALTH/ Nutrition/ RECIPES/ Sides

Eat All Week Chopped Vegetable Detox Salad

bowl of finely chopped vegetables and a bowl of vegetable salad

 

This Chopped Detox Salad is a recipe you can make once and eat all week! It makes a BIG salad, and will put you well on your way to getting your 7 plant servings a day!

It is full of amazing nutrition, is easy to make, and had been well received by my family. It is one of those recipes that brings health and wellness, and I know I will make it for many years to come.

It’s been awhile since I have been THIS excited about a recipe. It reminds me of the excitement I felt when I discovered Chia Oats. A healthy, staple, ‘make-once-and-eat-for-days’ recipe.

 

Finely chopped vegetables in a bowl

 

Detox Salad = Lots of Nutrients

Not only are you getting your vegetable servings in, but they are ALL the colors which is so important. More colors mean more diverse nutrients! I’m always striving to eat the rainbow, and this detox salad is a great way to do it.

 

Head of cut cauliflower and a head of purple cabbage

 

2 Secrets to the Success of Detox Salad

There are 2 secrets to the success of this salad:

  1. All veggies are chopped fine with a food processor. So fine that you could eat it with a spoon– almost like a veggie couscous! Using a food processor keeps you from having to take the time to chop, chop, chop; and makes certain vegetables that can be tough and hard to chew a breeze to eat.
  2. The dressing is so fresh and delicious and was the KEY to getting my family to eat this salad.

 

Detox Salad Dressing

We have eaten this salad with store bought dressing when we were short on time and ran out of the homemade version, but I have to tell you, it is not the same!

The dressing in this recipe has such a beautiful fresh lemony taste.

There is something about mixing lemon with ginger and balancing the tang and zest with a bit of honey. Garlic and dijon round it out.

Did you notice that even the dressing contains super healthy ingredients? Lemon is full of vitamin c, ginger is cleansing is garlic and honey both have their own very specific health benefits.

I use avocado oil, as it is a healthy oil and will not harden when refrigerated, so I can make the dressing and store it separately from the salad for my family to help themselves to all week.

You can old use olive oil, but it is not great for refrigerating for later use because it will harden.

 

Take Your Salad To Go

My girls have been helping themselves to this salad, and even have been packing it up and taking to school in their lunches.

It is safe to say that we are addicted. There is so much flavor, so much texture and it is BEAUTIFUL served in a glass bowl.

This salad is great for sharing with a group. It is a show stopper to look at and tastes amazing. I took this to our large family Easter dinner gathering and it was well received, even by those who were a bit skeptical of that many veggies in one salad!

 

food processor bowl with finely chopped vegetable bits in it

 

Micronutrients in Detox Salad

Detox salad is full of micronutrients. Todd and I are on a HUGE micronutrient kick, thanks to Dr. Joel Fuhrman and his amazing books we have been reading together. We love the idea of a high nutrient diet and are pursuing it actively.

From Dr. Joel Fuhrman:

What makes my dietary advice unique is that it is focused on quality, not quantity. It focuses on the type of foods you eat. Its most important nutritional concept is:

H=N/C
Health = Nutrients/Calories

For excellent health and life expectancy, concentrate on consuming foods that contain a lot of micronutrients and fewer calories.

Micronutrients are vitamins, minerals, and phytochemicals; they do not contain calories, but they have vital functions in the body. Calories come from fat, protein, and carbohydrates.

You want to take in the foods that contain the most micronutrients per calorie. You want to get the most nutrient bang for each caloric buck. When you eat this way, calorie-counting no longer matters.

High micronutrient foods come straight from nature; whole plant foods, such as vegetables, fruit, seeds, nuts, and beans, should be the basis of a healthy, anti-cancer diet.

Without adequate micronutrients, food cravings, discomfort, and the demand to over-consume calories can be overwhelming and derail any effort to lose weight or eat healthfully.

It is nice to not be consumed with counting calories and focused on macronutrients like protein, fats, and carbs. I like just simply looking at my food and asking myself if it is nutrient dense food. A simple question and a simple way of eating.

As a 2-time cancer survivor, I want my body to function well and want to supply it with all of the micronutrients it needs. This salad is such an easy way to do that!

 

finely chopped vegetables in a glass bowl

 

Eat All Week Chopped Detox Salad Recipe

5 from 2 votes
finely chopped vegetables in a bowl
Chopped Detox Salad Recipe
Prep Time
20 mins
Total Time
20 mins
 

This Chopped Detox Salad is a recipe you can make once and eat all week! It makes a big salad and will put you well on your way to getting your 7 veggie servings a day. 

Recipe Type: Salad
Ingredients
Salad
  • 1 bunch of broccoli about 2 cups chopped
  • 1/3 large head of cauliflower about 2 cups chopped
  • 1/2 small head red cabbage about 2 cups chopped
  • 4 kale leaves stems (about 2 cups chopped)
  • 3 carrots peeled (about 1 cup chopped)
  • 1/2 cup parsley
  • 1/3 cup almonds roughly chopped
  • 1/4 cup dried cranberries or any dried fruit roughly chopped
  • 2 tbsp. sunflower seeds
Dressing
  • 2 cloves crushed garlic
  • 1 tbsp. grated ginger about 1 inch
  • 1/2 cup lemon juice
  • 1 tsp. dijon mustard
  • 1 tsp. honey
  • 1/4 cup oil I use avocado, can use extra-virgin olive oil
  • Salt and pepper to taste
Instructions
  1. Roughly chop all the veggies into bite-size pieces. This can be a fast process, let the food processor do most of the work for you!


  2. Place each veggie into the food processor and pulse until you have chopped the veggies, fine and crumbly. Do this in batches. Finely chop the parsley as well.
  3. Add the veggies into a big bowl, then add the almonds, sunflower seeds, and dried cranberries.
Dressing
  1. In a separate jar combine the garlic, ginger, lemon juice, dijon mustard, honey, extra virgin olive oil, salt, and pepper. Put the lid on and shake, or mix in a bowl and whisk until combined.
  2. Drizzle the dressing over the salad and toss everything together, or store separately if want the salad to last all week. It will last 2-3 days in the refrigerator with dressing added, 4-6 days in the refrigerator without. Ours has always lasted at least 6 days.
Serve and enjoy!
Makes 4-6 Servings

 

finely chopped vegetables in a bowl

 

Tips:

  • Key for the salad to last all week? Don’t add the dressing until ready to eat. Use an oil that won’t harden in the refrigerator…olive oil and coconut oil both do, so my choice is avocado oil.
  • This salad will last 4-6 days without dressing, 2-3 days with.
  • A good food processor makes this quick work. I got the Breville Sou Chef for Christmas and it is a dream to use!

Add- in ideas:

  • This recipe is so good just how it is, that I’m hesitant to suggest any add-ins, but I must as it is such a versatile salad and can be used as a base for so many other add-in flavors.
  • Top the salad with sliced hard-boiled egg.
  • Add a can of beans for more protein.
  • Could roll up in a tortilla, rice paper, or raw collard green leaf and use dressing as a dip.
  • Garnish with feta.
  • Add olives or green onions, pepperoncini peppers, or artichoke hearts.
  • Pump up the fiber by adding bulger.
  • Make your leafy lettuce salad even more healthy, sprinkle on this detox salad (pre-dressing) as a chopped veggie topping.

Dinner suggestions:

  • Serve with a piece of grilled salmon or some shredded rotisserie chicken mixed in for a quick dinner salad.
  • Could chop less fine and keep on hand to use for quick stir-frys. I often have leftover cabbage, cauliflower, and carrots, so I chop them up while I have the food processor out, but make them less fine and use in stir-frys.
  • I’ve even justified a pizza dinner by serving this salad as a side. Ha!

 


What about you? Are you wanting to consume more nutrient-dense foods?

Do you think you and your family would like this salad?

Did you make this recipe? Snap a picture and tag @Amy_NewNostalgia on Instagram or share it using #amynewnostalgia –I LOVE seeing your NN creations!~

RECIPES

30 Minute Balsamic Chicken

30 Minute One Pan Balsamic Chicken

The First Time I Made 30 Minute Balsamic Chicken

The first time I made this 30 Minute Balsamic Chicken recipe, it was late afternoon and my people (husband and 3 teen girls) would soon be coming home hungry. Inevitably, they would ask me the familiar question; “What’s for dinner?”

I had chicken breasts thawed but little inspiration as to what do with them.  I was sitting in my car outside my local health food store and googled “quick dinner chicken.”

I scrolled a bit and came upon a recipe from AllRecipes for Balsamic Chicken. I remembered I had a good quality balsamic vinegar at home and saw that the recipe was quick and easy.

I went inside and bought a couple of onions, green peppers, and some canned tomatoes (on sale!) and headed home excited to try a new recipe and get my people fed in less than 30 minutes!

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Brunch/ RECIPES

Oven Scrambled Eggs

Oven Scrambled Eggs - so easy, light, fluffy & delicious!

I love finding easy new cooking techniques for staple foods that everyone loves. That is exactly what I found in Oven Scrambled Eggs. These eggs cook up super light and fluffy and are the best-tasting eggs I’ve ever had!

Baking scrambled eggs in the oven makes sense if you have other things to do besides watching eggs cook. I have made them for our Christmas morning brunch the last 2 years and loved having them in the oven along with our Christmas morning traditional cinnamon rolls. I’ve read about others throwing bacon on a baking pan and baking it at the same time as the eggs.

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RECIPES/ Roundups

Recipes I’m Making This Week – My Meal Plan

Recipes I’m Making This Week:

I love starting the week with food in my refrigerator and a good idea of what I am going to feed my family each week. It cuts down on food waste, helps me stick to our grocery budget, gives an answer to that dreaded question: “what’s for dinner?” and keeps me from visiting the grocery store more than once a week.

Meal planning is a time and money saver!

I personally do not plan out exactly what we are going to eat each day. My schedule changes, my 3 teenagers’ needs change each day, and I just don’t know what kind of food mood we will all be in.

Yes…that is a thing…food mood! Mine seems to change with the weather…if it is cold and dreary outside then I want soup simmering. If it is sunny and mild, I want something quick so I can get outdoors and enjoy it!

I follow a loose guide every week, with the below themes as my guide. Some weeks I hit all of the themes, some weeks I don’t. Flexibility works for me!

I start with knowing what is in my freezer, refrigerator, and pantry. I especially pay attention to any proteins we have so I can build meals around them. I then find recipes online that I have saved or look here are New Nostalgia at our fav go-to recipes.

Some weeks I try new-to-me recipes, some weeks I go to what is familiar.

I gather them, make a grocery list, and make sure I keep a list of links so I can reference it all week. I like sharing them here with you, so I can just come to this post when it is time to think about dinner. The recipes I don’t get to I will roll-over into the following week.

 

 

 My Meal Plan

BREAKFAST FOR DINNER

Oven Scrambled Eggs

Cranberry Banana Quinoa Oatmeal Bake

I have several bags of frozen cranberries in my freezer. This looks like a great way to use them.

 

TACO/MEXICAN MEAL

Mexican Chicken and Rice Salad Bowls

A new-to-me recipe. My girls are asking for something to take in their lunches besides sandwiches. I thought a hearty salad would make them happy. We shall see!

 

PASTA NIGHT

Magic One-Pan Spaghetti

A new-to-me recipe. I’m going to use chicken broth in place of water in this recipe, thanks to a tip in the comment thread of the video.

 

MEATLESS

Broccoli Cheese Potato Soup

My sister said this soup is amazing. I’m not sure how my family will do digesting so much dairy, but maybe I decided to try it! I am going to use almond milk in place of dairy milk, but will still use the cheese and cream.

 

ORGANIC CHICKEN MEAL

Mexican Chicken and Rice Salad Bowls

 

A Pinnable photo of sloppy Joes

{for your pinning pleasure}

GRASS FED BEEF MEAL

One Pan Texas Hash

A new-to-me recipe. I have frozen grass-fed beef I want to use up and I love hash.

30 Minute Sloppy Joes

A go-to around here. You all love it too! It has gone very viral on Pinterest. Yay!

 

WILD-CAUGHT FISH MEAL

Seared Cod in Chive Butter

I’ve made this twice and it is DELICIOUS! The sauce is to die for…it uses white wine, shallots, butter, lemon and fresh herbs. You can use chicken broth in place of the wine. This recipe is a keeper!

 

INSTANT POT MEAL

None

SLOW COOKER MEAL

None this week, but you could try: Crockpot Bone Broth

 

ONE PAN MEAL

Sheet Pan Sausage Potato Pepper Hash

Magic One-Pan Spaghetti

It is kind of fun that I am trying 2 new one pan meals.

 

SOUP 

Broccoli Cheese Potato Soup

 

SIDES

Easy Chopped Detox Salad

Seasoned Lentils

The Detox Salad is my new food crush. It makes a nice big bowl that keeps well in the refrigerator if you store the dressing separately. I eat it all week long!

Seasoned lentils make a great side dish. I buy cooked lentils from Trader Joes and flavor them up a bit using this recipe.

 

SNACKS

Restaurant Style Salsa – My family can’t get enough of this recipe!

Hall of Fame Cranberry Sauce – I can’t get enough of this recipe. I use often use it as a toast topping.

Banana Pumpkin Muffins – These are a great way to use up those ripe bananas. Super moist and makes a bunch.

Stove Top Granola – This is a new-to-me recipe. I love that it is stove top instead of the oven.

 

ESSENTIAL OILS RECIPE

Anxiety Away Blend —  5 drops Frankincense, 3 drops Orange, 2 drops Peppermint

Diffuse (my fav diffuser)  into room or combine with a carrier oil in a roller bottle and put on temples and back of the neck.

INSTANT POT STAPLES

Instant Pot Yogurt

Instant Pot Steel Cut Oats

Instant Pot Quinoa

Instant Pot Hard Boiled Eggs

Instant Pot Black Beans

 


Notice I also share a new essential oils recipe. I love to mix it up each week and try new scents!

Let me know in the comments if a weekly round-up of the recipes I plan on making is helpful to you

Also, keep an eye on my Instagram Stories to see some of the recipes. I often capture my cooking process!

 

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