I love this recipe in particular because it is perfect for overripe avocados, You know that one you bought weeks ago and forgot about and now it is a little mushy or brown. Don’t toss it out, avocados can be expensive make it into this delicious rich and satisfying guilt free treat.
Chocolate Avocado Mousse
Chocolate Avocado Mousse
(serves 4-6)
2 ripe avocados, pitted and peeled
1/4 cup unsweetened baking cocoa (high quality)
1-teaspoon vanilla extract
1/4 cup pure maple syrup
Whipped cream, toasted nuts, coconut or berries optional.
Combine all ingredients in the bowl of a food processor, cover and process until smooth. Spoon mixture into desired serving dishes; refrigerate at least 30 minutes until chilled. Garnish with whipped cream, toasted nuts, coconut, or berries if desired.
*A Note About FAT
Did you know that our brains are composed of 60 percent fat. We need fat for our brains to grow and fully function. Fat free diets are starving your brain of an essential nutrient you need to function well and think clearly. Fat give us energy, protects our joints and is essential for absorption of vitamins A, D, E and K. A side note from my experience after shifting my diet, I have never eaten more fat and never felt better, slept better and been thinner.
This recipe features avocados that are loaded with healthy monounsaturated fats. Avocados promote healthy blood flow, provide fuel for the brain, may help lower cholesterol levels and may help prevent blood clotting. They contain vitamin k, folate, vitamin C, B, E and more potassium than a banana. An avocado contains about 160 calories, 2 grams of protein, and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber so there are only 2 “net” carbs, making this an actual low-carb friendly plant food. Avocados do not contain any cholesterol or sodium.
Simple is almost always better. Being a busy working mom I am on the go a lot. Can you relate? If it’s not running to meetings, it’s child pickups, daily errands or squeezing in a yoga class. One of my favorite go to snacks requires no cooking at all and gives me energy to get through the day. In my house we love nuts!
Did you know that by eating a handful of nuts and seeds each day can promote a healthy heart? Nuts contain unsaturated fatty acids and other nutrients like omega-3 fatty acids, fiber, and vitamin E. They make great simple on the go snacks, additions to salads, entrées and desserts. They are high in calories, so it’s important to limit portions but they are also high in protein helping you stay fuller longer so you don’t feel the need to eat as much or reach for other unhealthy options.
Did you know that eating more nuts and seeds has also been linked to lower levels of inflammation linked to heart disease. Nuts may also reduce your risk of developing blood clots that can cause a fatal heart attack. So this year, say, I love you with a handful of nuts, your heart will thank you. Want to know how to store nuts and seeds well or how to buy them for best long lasting flavor? Check out our simple guide How to Store Nuts and Seeds.
How to Store Nuts and Seeds
When Shopping:
Try to buy the freshest nuts and seeds possible. I love shopping the bulk section, as they tend to have a quick turnaround, are restocked often and are usually less expensive than the pre-packaged ones. You can also get as much or as little as you want. If possible, taste before you buy to ensure freshness or at least try to small them, this is easy to do in the bulk section. Nuts and seeds should have sweet and mellow flavors and smell, if there is a strong odor or off putting taste this is a key sign they are old and rancid. Do not buy rancid items there is not way to fix the strong off-putting flavors and it will destroy your dish.
Storage and Location:
Store nuts and seeds in airtight containers. Keeping air out keeps nuts fresher. Nut and seed easily absorb other flavors around them so airtight is the best for long lasting quality and flavor.
Store nuts and seeds in airtight containers for best results
If you are going to use your nuts or seeds within a few months, 1-3 they are fine in a cool, dark and dry place in the pantry. If you want to keep them fresher longer or like to keep a variety on hand you can store them in the refrigerator or freezer. Nuts freezer really well so if you find fresh ones on sale stock up and keep them cold.
Keep an eye on it:
In general, nuts and seeds will stay fresh for up to six months stored in the refrigerator and for up to one year stored in the freezer. The sturdier your container, the less likely they are to pick up smells from other foods stored near them.
Buy Nuts and Seeds whole and process them yourself
Take Extra Care:
Process your nuts yourself. Whole, raw nuts and seeds will stay fresh the longest. When pre-chopped, toasted, or ground into flour or meal, nuts release their oils; these oils are then exposed to more oxygen, remember air makes them go rancid more quickly. Learn knife skills and try toasting nuts and grinding your own flour or meal in a high-powered blender or food processor. Doing this not only guarantees freshness but also your toasted nuts and seeds will taste better.
Do you have a favorite way for ideal nuts and seed storage?
Do you have questions about how to best store a particular ingredient? Let me know, I am happy to help.
For more ways to save money you may also enjoy Grocery Shopping on a Budget, how to save money without cutting out the foods you love.
I don’t buy Cheerios. I know this seems crazy as every household with a toddler has Cheerios, right? They are an American staple kid food right up there with Goldfish and fruit snacks. I actually don’t buy these items either. I don’t buy them because we simply don’t need them. They don’t provide anything for us. I know general society says “they are gluten free” and a “healthy whole grain” but remember these are unregulated marketing terms, they mean very little when talking about the health benefits of a food. Just because the product says it is gluten free, natural, whole grain or organic does not mean it is good for you.
Maybe I should back up a moment and say for starters I am not one who follows diets or food fads. I believe in eating healthy nutritionally dense foods that taste good. What I consider a healthy food is one that is unprocessed or minimally processed (whole milk after all is still a processed food). Foods I consider healthy have high nutritional density providing high quality fat, protein, fiber, vitamins and minerals.Now not to say that cereals are “bad” for you I just like to bring awareness to other alternatives that may be a better option for you. Most breakfast cereals provide very little nutritional value.
Just because it says “gluten free, natural, whole grain or organic” does not mean it is good for you,
You see my husband for one will sit down to a large bowl of cereal every morning and did so for years. Going through a box of $4.00 cereal every single week. Now $4 for 5 simple breakfasts is not too expensive. However, what are you are actually getting in the bowl? Most breakfast cereals are made of ultra processed simple grains and a variety of sugars and flavors.I would rather pay $4 for eggs than $4 for glorified sugar.
The main ingredients in Cheerios for example are oats, cornstarch and sugar. Oats in moderation are ok, they are mostly carbohydrate, with small amounts of protein, fiber and fat. But if I want to eat oats I will eat unprocessed oats, cooked oatmeal or use it as flour for some gluten free baking. Cornstarch is essentially a highly processed carbohydrate. It packs about 30 calories or 7 grams of carbohydrate per tablespoon. Also note that 4 grams of carbohydrates equals 1 teaspoon of sugar. There’s no protein, fat, vitamins, minerals or fiber and sugar gives us a quick burst of easy calories but also provides no nutritional value. When you break it down Cheerios and most breakfast cereals are just fancy ways to introduce more refined sugars. Yes, Cheerios and many other cereals do fortify the food so it has some redeeming qualities of vitamins and minerals such as vitamin A,C,D, B, Iron Calcium and zinc for example but the truth of the matter is if you eat whole foods that naturally contain these vitamins and minerals your body can better digest and absorb them while getting the quality nutrition you really need.
The main ingredients in Cheerios are oats, cornstarch and sugar.
For example take the simple walnut; they are a high quality fat and protein. Remember your brain needs fat to grow and function a breakfast that starts with carbohydrates and sugar is leaving your brain starving.
According to the U.S. Department of Agriculture National Nutrient Database, approximately 1 ounce of raw walnuts about ¼ cup contains
185 calories, 3.89 grams of carbohydrate , 0.74 grams of sugar, 1.9 grams of fiber, 4.32 grams of protein
One ounce of walnuts also provides the following percentages of recommended daily nutrient intake:
48 percent of manganese
22 percent of copper
11 percent of magnesium
10 percent of phosphorus
8 percent of vitamin B6
5 percent of iron
Raisins are a good source of carbohydrate but also B Vitamins Iron, Potassium and magnesium. Dried cherries have vitamin a, calcium, and iron.
You don’t need to fortify your foods if you eat a healthy balance of whole foods to begin with. Real foods contain real nutrients.
Our daily healthy start cereal
So what do we eat for quick on the go breakfasts? My husband still loves his bowl of cereal in the morning but I refused to continue buying cereal at $4 a box that provides very little value to our daily health. I stated mixing together our own. Each batch is always a little different depending on what I have on hard but it is always some combination of nuts, seeds, oats, and dried fruits. Once every 3-4 weeks I mix up a big batch made with real whole foods and we are set with high quality fuel for the day. Note that some dried fruits are artificially sweetened and flavored look for ones that are in their natural state. The package should just say, raisins or blueberries on it, for cranberries, which are naturally tart, look for apple juice sweetened ones rather than sugar sweetened. Try to choose foods that as close to the natural form as possible for best nutritional value and easy digestion.
Here are some items I include in our daily breakfast cereal.
A variety of nuts, seeds and dried fruits provide tasty high quality fats and protein to start the day.
I mix chopped walnut, almonds, cashews, pecans, chia seeds, hemp seeds, flax seed, pumpkin seeds, sunflower seeds, oats, unsweetened coconut, raisins, blueberries, cherries, apricots, mango, mulberries, goji berries. You can mix any variety of dried items together for unique combinations. By creating your own mix with real foods you have more vitamins and minerals than the average processed and artificially fortified versions and you are consuming better quality nutrient dense food with high quality fats and protein to get your day started. You can eat this with milk like muesli or top yogurt with it.
The one traditional cereal I let me son eat
There is one Box I buy:
Ok just like many mothers I need a simple on the go, shelf stable, dry snack for my son to much on at times. The one box of cereal I do buy is from Love Grown. This is a gluten free cereal that is made from a bean blend so it has higher protein and fiber content then most cereals and does not contain any additional junk. They make a few varieties and flavors like strawberry and chocolate but these do contain a little added sugar. I prefer the original with no added sugar and if you want it a little sweeter you can add natural sugars like honey or real maple syrup. This way you can also control the level of sweetness. This is a great alternative to Honey Nut cheerios if you want to try and make a switch. My son prefers these mixed in with the homemade cereal and I will often pack these in a diaper bag for a quick on the go dry snack if we need something while we are out.
Annie’s Organic Coco Bunnies compared to Love Grown Chocolate Power O’s
Eating well like so many other things in life is a process, if you try to tackle it all at once or make huge drastic changes it is often hard to sustain. Start small, take one step at a time and be patient with yourself and your family. Know that each minor shift is for the better and don’t beat yourself up when you splurge of the giant cinnamon roll or cheese curds just enjoy, as that is what life is meant for.
Our go to, favorite no junk added cereal
What foods do you substitute for healthier versions? Have questions or want other suggestions for what to do with your current favorite food? Share your thoughts below, I am happy to help.
I know the summertime lemonade stand is a classic but did you know that citrus season is actually in the winter. Citrus produce is inexpensive and tastes the best right now. So start dreaming of warmer days to come and stock up on some of the many delicious varieties of citrus today. You can even find unique varieties like sweet Meyer lemons, blood oranges and tangerines in abundance. Use this guide to save you time and money by learning how to store citrus best.
How to store Citrus
When Shopping:
Look for clean peels, no shriveling or signs of decay produce should be firm and plump. Pick fruit that feels heavy for it’s size. Fruit that feel hard and doesn’t yield to light pressure was usually stored improperly or past it’s prime and will be less juicy. Citrus do not continue to ripen once they have been picked. Ripe fruit will have very bright and vibrant colors. Don’t toss out Fruit that has slight discoloration, a small amount of brown around the seeds, is usually acceptable to eat and a little green is ok. Avoid Dull looking fruit can indicate over ripeness and an abundance of greenish skin can mean that the fruit is under ripe.
Look for bright colors and smooth skin.
Storage and Location:
Room Temperature or Chill it: Citrus can keep for up to one week on the counter. Room-temperature fruit tends to yield more juice than cold fruit. To keep them longer store them in the refrigerator’s produce bin. Be sure to rotate the fruit regularly to maintain airflow. Citrus stored in a refrigerator should keep for approximately one month.
Keep an eye on it:
Warmer temperatures will make them citrus spoil faster. If the room tends to be on the warmer side place the fruit bowl into the fridge at night.
Take Extra Care:
* Note that lemons and limes in particular tend to dry out faster than other citrus like oranges. Keeping them is a mesh bag typically helps them stay juicier longer.
*If your citrus is starting to turn you can still save the juice and zest. The zest is the flavorful oil packed outer edge of the peel, the colored parts of the rind not the white pith. It can be used to add an extra punch of flavor to items like soups and sauces. Use a “zester” or vegetable peeler to pull strips of zest off the fruit, allow to dry individually (in non humid weather, this takes 1 to 2 days). Then store in a jar in the pantry. The strips can also be candied, pickled our used to make homemade cleaning supplies. You can also freeze the juice and zest in ice cube trays and store in zippered freezer bags.
What’s your favorite variety?
Here is a little more about some common citrus. In a general citrus guide.
Orange: A mandarin-pomelo hybrid categorized into navels, blood oranges and Valencias.
Navels: Season from November into May. These are mainly eaten as fresh fruit as they contain limonin, which creates a bitter taste after processing. They have a thick peel and lower juice connect making them good for eating and using in salads.
Cara Cara: Is a type of navel; that is slightly sweeter and has a brighter pink to red flesh.
Blood Oranges: Season January through March. They are dark crimson inside, they taste sweet, tart and sometimes bit berry-like.
Valencias: Season April to December. They are typically used for juice as they’re more tart, juicier and not very easy to peel. Some can regreen in the hot summer weather; so don’t toss them out for slightly less than perfect looks make homemade orange juice instead.
Mandarins: These cover a broad range of fruits that include Satsuma, clementine, tangelo and tangerine. They’re generally smaller, flatter and sweeter than oranges, they are easier to peel and section, and contain less seeds.
Satsuma Mandarins: Season November to January. They have a good balance of sweet and tart and are seedless.
Clementine: Season December- January. They are smaller, easy to peal and eat out of hand. They have a slight taste of apricot. They are only seedless if grown in isolation from other citrus.
Tangelos: Season December to March, are a cross between a tangerine and a grapefruit. They’re tangy and juicy with a bump-like stem end.
Tangerines: Season December to May depending on variety. They are also easy to peel but so contain seeds. These are also great for juicing.
Grapefruit: Season September-to-June, a cross between an orange and a pomelo. Pink- and white-fleshed varieties have skin that ranges from pale yellow to faintly blush-colored. Some grapefruit tends to lose its bitterness and be sweetest in the spring, Grapefruit is also intolerant of freezing conditions, I learned this one by accident.
Pomelo or Pummelo: Season November to April. The largest of all citrus fruits, it looks like a grapefruit on steroids. The rind is thick and the flesh has a “meaty texture”. They have a refreshingly sweet taste with a mildly tart flavor with very little to no bitterness. The interior can be white or pink. They have a wonderful fragrance and make for delicious additions to breakfast, salads, desserts, or can be used to create exotic cocktail.
Lemon: Available year-round. The two most common types are the Eureka and Lisbon. The Meyer lemon: Season December to February is a lemon-orange hybrid with a thinner rind, rounder shape and a sweet, less sour flavor. They are great used in fresh applications, as the district flavor and aroma are usually lost when cooked.
Lime:Also widely available, though fall is its main season. Tahiti and Bearss are the most common supermarket varieties; they’re big and seedless. The Key lime, also known as Mexican or West Indian lime, has seeds and is smaller, thin-skinned and juicy with a more intense and slightly sweeter flavor.
Sour or Bitter Orange: Season January to March. Seville, the most common variety, has a pebbled rind; it’s bitter and tart, it is often too sour for most people to eat fresh but is best used for sauces and marmalade.
Citron: Season November to January, has little to no juice it is most used for its peel, it looks like a big, bumpy lemon. Buddha’s Hand is a citron variety that, true to its name, looks like a hand. It is often candied and used in desserts like fruit cake
Kumquat: Season, February to April, they are tiny egg-shaped fruit eaten peel and all. The peel of this fruit is sweet and the flesh is sour./ bitter. They can be eaten fresh and whole or often cooked and candied. They make beautiful garnishes.
Do you have a favorite way for ideal citrus storage?
Do you have questions about how to best store a particular ingredient? Let me know, I am happy to help.
Bananas are a pantry staple in our house either fresh or frozen they are always in our home. We don’t eat them every day although my son would if I let him. We keep them on hand because they are can be used in so many different applications. From eating out of hand to being sliced for toppings on cereal or yogurt, blending into smoothies, baked in to breads or muffins, and frozen for treats or to be used for later there is just so much you can do with them. Here are a few tips on how to store bananas as proper storage can depend greatly on how ripe the bananas is when you buy it and how to plan to use it. Save money and eat well learn how to store bananas.
When Shopping:
If you plan on eating the bananas out of hand look for firm fruit without dark spots or abrasions on the peel. If you will be using them in baking, mashing, freezing or smoothie applications this is not quite as important.
*Note to save even extra money if you do plan to use them for purposes other than eating out of hand look for “red tape” or “discounted bananas” some stores will have a section for overripe but still useful produce sold at a savings so the store can still get rid of some of its inventory. My local store sells overripe bananas for 28 cent a pound compared to the average 69 cents. Theses are perfect for batch baking, as you don’t have to wait for your normal bananas to fully ripen.
Storage and Location:
What to do with your bananas at different stages:
Green Bananas: are not quite ripe and will keep the longest and ripen slowly at room temperature on the counter. To speed the process, place them in a brown paper bag, add and apple or tomato to the bag to speed the process even further.
Yellow Bananas: are perfectly ripe the more yellow you see the riper the banana is. Once bananas are ripe place them in the produce drawer of your refrigerator. Refrigeration slows the ripening process considerably, but does not stop it. The peel will continue to turn brown, but the fruit will stay fresh and firm for 1 to 2 weeks.
Small Brown Spotted Bananas: are very ripe and are the sweetest, these are perfect for baking, freezing and smoothie applications.
Brown or Black Bananas:If the banana has more brown or black than yellow on the peel then it is overripe and can be still perfectly be used in baking applications.
Grey or Dull Bananas: Avoid these as this is a sign that the bananas were refrigerated in the middle of the ripening process which interferes with best flavor production. Chilling partially ripened bananas prevents the fruit from being able to properly ripen even after brought back to room temperature.
Keep an eye on it:
Bananas will ripen faster when placed near other ripe fruits and in warmer temperatures.
Take Extra Care:
For best results hang your bananas. Banana trees and hangers allow air to circulate and avoid “resting bruises” on the fruit.
There are tips that say to wrap the ends of bananas in plastic wrap. I have tested this and although wrapping the ends in plastic both as a whole bunch or individually does slightly slow the ripening process. However, if you ask me it’s simply not worth it. The time it takes and plastic wrap used don’t benefit me enough. My time is more valuable and besides there are so many great things to do with overripe bananas used in baking, smoothies, snacks and freezing. I never worry about having too many bananas on hand. It does work so use what method is best for you.
Do you have a favorite way for ideal banana storage? Do you have questions about how to best store a particular ingredient? Let me know, I am happy to help.
