Ask Kristina: Help! I Need Quick, Healthy Recipes!

Hello beauties!

The newest addition to my blog is this "Ask Kristina" inquiry section. If you have a question regarding anything from natural shampoos to healthy road trip food ideas you can send them to my email kuricookie90@aim.com, and I will reply here on my blog! I love answering your questions, so please don't hesitate to ask!

My first question comes from Laura, who asks:

"i know zero about cooking, but i wanna learn how to make healthy meals that are quick and i don't have to eat right away. I work 2 jobs so i eat unhealthy mall food for 2 of my meals. So i need something easy to make the night before! Help me!! Lol or easy snacks :)"

Laura, girl, I totally know what you mean! Work is the hardest place to eat healthy, with so many opportunities to go crazy on the plethora of junk that always seems to be lurking right around the corner. The easiest meals to take to work are ones that can 1) merry together, and taste even better the next day, and 2) vegetarian. What makes it tricky is whether or not you are provided with a refrigerator and a microwave.
My top choices would be whole wheat pastas, bean/tuna salads, and stir-fries, hands down! These can go with or without heating or refrigeration for extended periods of time. Here's a good recipe for Giada DeLaurentiis' Campanelle Pasta Salad made with whole wheat pasta and tuna.

If you don't have time to break out the pots and pans and you need to eat at work, stick to steamed vegetables and lean protein without the sauce. My suggestion: a Panda Express bowl with steamed veggies and mandarin chicken with soy sauce.

As for snacks, keep it raw. Nuts, fruits and veggies (fresh or dry) are your friend. I love dried mango and goldenberries, to name a couple. If you need a candy bar, my new obsession is the KIND dark chocolate cherry cashew + antioxidants bar! At around $1.50, they're a bit pricey, but worth the nutrition.

Simple, full of protein, and not to mention yummy, trailmix is another one of my favorite snacks! Toss together some raw almonds or walnuts, salted sunflower seeds, and raisins. Mmm-mmm good for mind, body, and spirit!

When it comes to cooking, just remember one thing: the more natural, the better! Don't hesitate to look for recipes online and make swaps like whole wheat pasta versus white, marinara or pesto sauce instead of creamy, calorie-laden alfredo. When it comes down to it, it's all about moderation. And, don't fret if there's a little sugar or some fat; that's okay! As long as you're getting the max amount of nutrients and you're exploring your culinary creativity, that's all you can ask for.

Spiced Up Summer BBQin'

There's nothing like a good, freshly prepared Greek-inspired barbeque with your family on a sunny Sunday afternoon. Greek food is great for summer, since it's prepared with fresh ingredients that leave you feeling light, yet satisfied; perfect for you to go out to the beach in your bikini afterwards! My grandma spotted some fresh tilapia while we were at Sprouts yesterday, so we decided to grill 'er up. We paired it with a green onion tzatziki, and greek salad. This literally took around 30 minutes, prep and all. Opaaaa!

Tilapia with Green Onion Tzatziki

Tilapia

Fresh Tilapia filets

salt & pepper

lime juice

Green Onion Tzatziki

1 cup 2% greek yogurt (I used Fage)

1 tbsp chopped dill

2 cloves garlic, finely minced

2 tsp lime juice

2 tbsp green onion, finely sliced

1/3 cup grated cucumber

salt & pepper to taste

Combine greek yogurt, dill, garlic, lime juice, green onion in bowl. Squeeze juice out of grated cucumber, and add along with salt and pepper. Mix. Season your fish. Before grilling, put foil over the grill and spray with cooking spray. Cook 3-5 minutes on each side, or until edges are golden brown.

Greek Salad

The greek salad was compliments Ina Garten's recipe, sans olives. 

For dessert, my mom picked out a mouth-watering poached peach and blackberry treat from my Eating Well magazine. The only issue was that we didn't have the lavender and vanilla bean that it was meant to be flavored with, so I used cinnamon instead; which really didn't turn out to be much of an issue at all, judging by my grandpa's declaration that this was "the best dessert [he's] had in years!" The only downside is that it takes about an hour. But if you like to cook, then hey, no biggie!

Poached Peaches and Blackberries

This recipe was adapted from Eating Well magazine, except instead of lavender and vanilla, I used 1 tsp ground cinnamon.

If you're looking to lose some weight, dine on Greek food. I once read an article about Jillian Michaels, who revealed that before she became the fit woman she is today, she herself was overweight. Being Greek, she switched to a diet consisting of only such foods, and the weight came right off.

[Did you know...? There are only about 105 calories in a cup of Greek salad. Eat up!]

Pu-what?

When I was in Seattle last summer with my mom, we came across a tea bar. Anyone who knows me knows I'm obsessed with tea, so of course I got super excited and begged my mom to check out the place. They had a drool-worthy variety of teas in huge clear, glass jars lining the wall behind the tea "bar," many of them of asian decent.
One of such is the pu-erh tea, which is named after a county in China. Many varieties of this tea are fermented; AKA it tastes like dirt. No, I am not joking, and yes I still drink it. Why, you ask?

http://www.angelinasteas.com/teaProfilesL2/teaProfileL2-pu-erh.html

Here are the benefits of (as I like to call it) "dirt tea:"
-It is said to better the flow of chi, or energy, throughout the body
-Diminishes aches and pains
-Aids digestion
-May promote weight loss
-Lowers bad cholesterol
-Contains antioxidants to slow the aging process
and best of all...
-Cleanses the spleen, making it excellent for rejuvenating the body after drinking alcohol or helping to sober up

Drink up, babies!

[Did you know...? Tea is an excellent way to heal ailments without prescriptions (when practical), increase water intake, and satisfy your sweet tooth!]

source

Nutrifood Limelight: Goldenberries

GOLDENBERRIES, gooseberries, incanberries, agauaymanto berry-- call 'em whatever, but I prefer "goldenberry." Each little berry is truly like gold to your temple of a body.  I actually discovered the orange, raisin look-alikes by accident. I was at Whole Foods looking to purchase goji berries, when I accidentally grabbed a bag of "vine ripened goldenberries," which are actually very much like dried fruit. Taste-wise, their tartness makes them unlike your typical berry. At first, I wasn't at very keen on the flavor; but, after snacking on them for a while, it became almost exciting eating them. Every now and then I'd get one that was a bit sweeter and softer than the others. Those are my favorite!
As for the benefits of goldenberries, they boast very high amounts of vitamin A (almost half your daily requirement), antioxidants (to prevent you from aging), and bioflavonoids (illness preventors) among other things. My favorite part is that they have a surprisingly good amount of protein (16%), which is unusual for fruits, but beneficial for staving off hunger without consuming many calories.

Here was my high protein snack today:

Goldenberries, raw almonds, and citrus green tea. Ah, the simple things...

[Did you know...? During the 1800's, the English who migrated to what we now know as the 13 colonies used gooseberries in many of their recipes.]

Source: http://www.foodreference.com/html/artgooseberries.html

Breakfast!

Over this Memorial Day weekend, my best friend and I went to San Diego to get away from all the stress at home. It was there (at Zanzibar Cafe) that I had my first, long-awaited acai bowl. To my surprise, the acai was a frozen slush on the bottom! I, now, know this is typical since acai comes in frozen "smoothie" packs. Anyway, it was delicious. They topped it with homemade granola, bananas, and sliced strawberries. Of course, this inspired me to make my own.
I went to the new Sprouts yesterday, which I had to see after my grandma and grandpa telling me how organized and affordable it is. I got some frozen acai packs by Amazon Planet, fortified with ginko and ginseng for energy. NOMz.

Acai Bowl

1 acai pack, thawed

handful of chopped walnuts

1 tsp chia seeds or flaxseed meal

sliced banana

berries (I used raspberry)

1 tsp bee pollen

Also, try adding smoothie packs with banana, coconut, and greek yogurt for protein in a blender for a morning smoothie. 

[Did you know...? Acai is known for it's antioxidants and ability to provide energy. Try it instead of a cup of coffee in the morning.]

Weekend Cookin' with the Fam: Cornbread

I never eat cornbread, but for some reason I always crave it. WEIRD. Finally, I made it this weekend for the first time. Happy tummies all around. Found a quick lil' recipe online, and made it with my family on Sunday. Whole wheat honey sweetened cornbread with Earth Balance honey butter. NOMZ.

P.S.

My next endeavor is food photography. I've been using my IPhone camera, but I want to learn to take beautiful pictures. I've been on a mission to find a spectacular-picture-taking-but-not-pocket-draining camera/lens. Impossible! Man, are those things expensive! I'm hoping to get one by the end of summer. My camera savings begin with my next paycheck. I've already gotten some helpful tips, but any others along with any resources involving the topic would be much appreciated! Thanks darlings.

This morning's breakie

Late nights out entail eggy mornings for me! I usually have fruit for breakfast, but there's something about a night full of dancing and wine that makes me crave a warm, savory breakfast. My family is obsessed with eggs. Ever since I was younger breakfast was always eggs, eggs, eggs. Weekends are when we actually get to sit down together and enjoy our mornings. Saturday, ever since I can remember, is scrambled with bacon day and Sunday is soft boiled. Whatever it is, I'll eat 'em however! Mmmmm.

This morn, I sauteed some spinach with salt and pepper and threw in some tomatoes at the end just to warm them. Topped off with a poached egg and my favorite toast buttered with Earth Balance, my morning is complete.

One egg every day is good to maintain and not exceed healthy amounts of cholesterol.

[Did you know... Eggs are an awesome source of protein, coming in at around only 80 calories each.]

Healthy Ice Cream!

Ice cream (well, frozen yogurt, but who can tell the difference?) packed with protein, that helps keep your blood sugar under control (thank you, cinnamon). Oh, and did I mention you don't need an ice cream maker? WHERE HAVE YOU BEEN ALL MY LIFE!? Right in my fridge, actually. Today I made this wonder concoction, and it's a lot easier than you'd expect!

Here's what you'll need:

Sweet Cinnamon Frozen Yogurt

-Blender or food processor

-1 cup greek yogurt

-1 tsp cinnamon

-100% natural maple syrup to taste

-2 dates, pitted (optional)

Simply mix all the goodies together in a bowl, cover, and put in the freezer. Mix every hour for 3 hours. When it's ready to eat, put it in the food processor, once more, and mix and press the mixture with the back of a spoon to make the little ice balls creamy. Put in a pretty bowl, and serve.

If you're adding the dates, you can make some date paste by throwing two dates in the food processor or blender, and then add the rest of the ingredients and process until homogeneous before you freeze it. I added a few date chunks on top to give it varying texture. The cool, spiced cream pairs well with the caramel-y flavor and random clusters of sugar from the dates.

All in all, I think this went well for a first trial of homemade froyo. Next time, I'll puree a date and banana before I mix in the yogurt, topped with coconut. Aloha, sweetness! MMMM!

What are your guys' favorite flavor combinations?

[Did you know?... Cinnamon acts as a natural preservative.]

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Satisfying Your Sweet Tooth Naturally

Upon waking this morning there were two things I needed to accomplish (well, three if you want to include my freakin' chemistry homework...). I needed to find dates and cherimoya. My mom and I went to the Farmer's Market where we found both. We also picked up some Italian parsley and cilantro to plant in our garden!

I admit it-- I'm a sugar addict. I'm also a health nut. The two don't really go hand-in-hand. So, I'm always looking for ways to incorporate health and indulgence. Cherimoyas and dates are the epitome of just that!

I had always been weary of dates. I mean, come on, they look like little turds or some sort of monster beetle. But, I'm always one to try anything, especially if I've been hearing good things. I asked the kind man behind the table if I could taste one, encouraged by his beaming fervor. When I tasted it, I was surprised by the flavor. I was starstruck. I bit into the chewy, sweet flesh, every now and then biting on a crystalized sugar chunk (natural sugars that the sun caramelizes, mind you!) They're reminiscent of caramel. My taste buds did the happy dance, and I'm hooked. Enlivened by how well my date tasting went, I was anxious to taste the cherimoya. Once I got home, I sliced into the soft, green skin of the cherimoya, dove my spoon in and took a bite. Succulence, I tell you. My family wasn't so keen as I was when it came to the cherimoya, also known as "custard apple." It really does taste like custard, though! The only difference is that custard apple has more of a tarty bite and gelatinous consistency.

So far, my ventures for today have been mighty successful. I'm in love, and life is good. Now if only I can conquer that chemistry homework....

[Did you know...]

-Cherimoyas are native to Peru, and grow freely in the high mountains of the Andes.

-During ancient times, dates were reserved as a delicacy only for the regal.

AMC Theatres Healthifiesssss!

Upon my visit to AMC the other night to see Your Highness (and drool over James Franco), my friend Anastasia and I noticed that AMC has done some major spring cleaning--in the food department! The AMC Movie Theatre chain is jumping on the nutritious and delicious bandwagon! FINALLY!

They've decided to add AMC Smart Movie Snacks: a $7 snack pack consisting of popped corn chips, fruit chips, trail mix bar, and choice of a water bottle, Diet Coke or Coke Zero. This healthier version comes in at about 453 calories and 10 grams of fat, compared to the regular 1,600 calorie and 60 grams of fat snack pack. This "new" snack combination is less calories than just one large soft pretzel. On our way out of the movie, we couldn't help but notice the huge refrigerator in the center of the concession stand. Inside were Skinny Cow ice cream sandwiches and bon bon-like treats, Fuze fruit drinks, and Food Should Taste Good chips, among various other natural and/or low-fat, low calorie snacks.

There's always those times you go to the movies and want a lighter snack, but the 500 calorie ice cream sandwich isn't worth the guilt trip. Now you can get one for 150 calories. Ummm, can I get a "HELL YEAH!?" Why wouldn't I dig that? With people becoming more aware what our food is really made of, I think this is a great time for AMC to satiate those who want something a little less naughty (though there's nothing wrong with the occasional give-me-a-hotdog- or-give-me-death moment). Now there is at least an option for people with diabetes, high cholesterol, et cetera. Not to mention, finicky kids and finicky moms will both be pleased.

Will you guys try the AMC Smart Movie Snacks?

Sources as links on picture and title.

These are a few of my favorite things...

Do you ever think, "man, this lotion has got to have some unhealthy stuff in there that must be doing some damage?" Trust me, I know what you mean. And it seems so complicated to find simple products with simple ingredients that aren't toxic to your health. What is it that you should look out for, anyway? I'll tell ya!

With the new natural kick that consumers have coaxed corporations into, through the demand of natural products, it's so easy to find beauty products without toxins at stores you most likely make frequent trips to anyway. The main places I look to for my products are Target, Lindberg, CVS, and Soothe Your Soul. CVS and Target actually have exclusive sections for natural beauty products, now!

So what is it that you're looking for, and why are they bad? The two bad boys: parabens and sulfates (look for "sodium lauryl sulfate" and "sodium laureth sulfate"). These chemicals, found in virtually all beauty products are there for things such as preservation and adding foaminess to shampoos, and you do not want them in anything you use. They are said to be carcinogenic, in other words: cancer-causing chemicals (over long periods of use, of course.) To make this simple change, just skim through the ingredient list of the back of each beauty product before purchasing.

These are a few of my personal favorite hygiene products. I've tried several kinds of each and these ones that keep me feeling naturally fresh, and lovely.

1. Jojoba oil

I love this golden, multipurpose oil! It's great for mixing into lotions, mixing with a bit of water to using as a moisturizer (alone), using as a make-up remover, treating damaged hair, or healing dandruff.

Benefits: adds essential vitamins and minerals, (like zinc, chromium, B and E vitamins +) into your body through your skin.

Where to find: CVS

2. Dead Sea Essentials by Ahava, Witch hazel hand lotion

Made from minerals straight from the Dead Sea, Ahava manages to create a very moisturizing, but non-greasy lotion that is just the right one! Not to mention it smells AMAZING. Kudos to my step mom and sister for turning me on to this!

Benefits: Added minerals, and moisture. With the addition of witch hazel, it is a natural anti-inflammatory agent, and contains antioxidants, which prevent aging.

Where to find: Target

3. Floracopeia Herbal Hand Sanitizer

This "moisturizing and cleansing oil" is made from 100% plants! Crazy cool, ain't it? Leaves you feeling clean and herbal. It may be hard to believe that plants can keep you safe from viruses and bacteria; but, just as the inherently wise functions in our bodies can, those functions in plants can also be used to shield us from external offenders. The only down side: at $10 per 2 ounce bottle, it is pricy.

Benefits: Anti-bacterial, anti-viral, and anti-fungal. Moisturizing, and immune strengthening. Great source of B-12 thanks to the aloe.

Where to find: www.floracopeia.com

4. Desert Essence, Thoroughly Clean Face Wash

This promising vegan face wash does just as it claims. After using it, my face feels thoroughly clean without any excess residue I've experienced from other cleansers. My skin feels radiant.

Benefits: Tea tree oil can help with acne scars on the face, and awapuhi (wild ginger native to Hawaii) can prevent acne from raining on your parade!

Where to find: Lindberg Nutrition

5. Soothe Your Soul Facial Oil

This is, by far, my favorite product. If you want seriously soft skin go to Soothe Your Soul in Redondo Beach, where they blend their very own concoction of oils including jojoba, rose hips seed, hazelnut, and more. Mix two drops onto your damp hands, and blend into damp face and expect a gorgeous dewy complexion. I feel like I am glowing after I use this product, and it does not leave me feeling greasy, as you'd expect oil to. Just find the right ratio of oil to water, which they explain upon purchase.

Benefits: Anti-aging/anti-wrinkle due to the natural antioxidants and minerals found within the oils.

Where to find: Soothe Your Soul (Redondo Beach, CA)

6. Crystal Body Deodorant Spray

Made from mineral crystal salts, which prevent odors from forming even before the fact, keep me smelling like--well.. nothing--all day! It also comes in pure crystal form, which you wet and apply. No good scents, no bad scents.

Benefits: Mineral salts (like electrolytes) absorbed. No harmful chemicals for this vulnerable area.

Where to find: CVS

In this day and age, it's impossible to live completely toxin-free. But why not do so as often as possible, so it is okay to splurge here and there? So, don't read this and feel grim about how you've been living, but be inspired to make some simple changes that could benefit your health in the long run!

Plus, most of these products are all pretty affordable. But, as as I like to say,

health comes at a price; it's just a matter of now or later, so don't skimp!

What kind of natural products do you guys like to use?

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Sources:

http://guide2herbalremedies.com/jojoba-oil-benefits/

http://www.floracopeia.com/store/products/Natural-Hand-Sanitizer.html

http://www.acnemythsetc.com/what_you_need_to_know_about_acne_and_awapuhi.html

butttahhhhh

Almond butter = amazingness! I've seemed to forgotten about this magical treat, since I've sort of let my self off my nutritional regimen. Now that I'm back on track, I'm rediscovering all the yumminess I used to include in my diet. What was I thinking, abandoning my darling almond butter?! My favorite brand is definitely Trader Joe's. I would always buy the raw/unsalted/creamy version. But yesterday upon one of my several weekly grocery trips, I decided to be a little adventurous and try the raw/unsalted/crunchy, and I love it! It's great, because it packs 8 grams of protein and 12% of your daily fiber in two 190 calorie tablespoons. That's the stuff that helps keep you full until your next meal! What's even better is that it's made out of pure, raw almonds. No hydrogenated oils to denature your organic, lil' self! :]

My favorite ways to eat almond butter? Dip apples in it, make a whole grain almond butter and honey pita or sandwich, or make a nice fat bowl of yummy oatmeal topped off with a big dollop of almond butter on your spoon. Do you eat almond butter on the reg? What are your favorite ways to eat it?

[Did you know?...] Seven raw almonds per day leads to soft, luscious skin and helps maintain healthy cholesterol levels, while lowering the lousy ones.

St. Patty's Day!

Grab your Guiness bottles and take those Irish car bombs. Tis the night for drinking and making those shepard pies and corned beef. Though, meals like that can be time consuming and heavy on the unhealthy gunk you don't want sabotaging your healthy lifestyle.

Being the festive (& part Irish) foodie that I am, I had to do something for St. Patrick's Day. Buuuuut what's more healthy than green foods? They're packed with nutrients, not to mention I've been slacking on my green consumption. That's exactly why I decided to make tzatziki dip with zucchini chips, and a fresh kiwi melon salad.

The zucchini chips were so simple and delicious! I quickly put those together and whipped up my tzatziki. Tzatziki dip is a Greek yogurt sauce/dip packed with healthy fats and tons of flavor from raw dill and garlic, both known for their antibacterial properties. I, actually, just found out that garlic is virtual black-hole for germs. Bacteria you don't want in your body, could be distracted by that piece of garlic sitting around. Who would've known that stinky garlic could be the knight in shining armor? Anyways, I digress. To top it off, I put together some chopped honeydew and tangy kiwis for a springy, light treat. Here are the recipes:

Quick Tzatziki

1 cup greek yogurt (I recommend Fage)

1/3 cup freshly grated cucumber (squeeze out all juice)

1/4 cup chopped dill

2-3 cloves of finely chopped garlic

1 1/2 tbsp olive or safflower oil

salt & pepper to taste

Mix and dip!

Zucchini Chips

1-2 zucchini (sliced with a mandolin)

cooking spray

pinch salt & pepper

Place sliced zucchini in bowl, spray lightly with cooking spray, add salt & pepper. Spread zucchini out on a cooking sheet and broil on 400 for about 10-15 minutes, or until golden/lightly browned.

*Burns easily; keep an eye out!

[Did you know...?: Slainte (pronounced "sloncha") means CHEERS! in Gaelic, the language of the Irish.]

Happy St. Patrick's Day to you all!