Eat Yourself Well Real Food Challenge Archives

Simple lunch: Pita with Hummus + Sprouts

September 24, 2014 by Jennifer Silverberg Leave a Comment

I thought I’d share my version of yesterday’s Food Challenge lunch … which was a little bit of a riff on the recipe for the day. When I went shopping to get wraps, the store had handmade whole wheat pita for half off, so I bought those instead; on this budget you get creative with what’s on sale, for sure!

And, since I keep sprouts growing on my windowsill, I tossed those in for extra flavor, crunch, nutrition, and beauty. It was SO simple and delicious – I will do this again and again anytime I need to grab a quick, simple lunch that’s also healthy!

Ingredients
Gluten-free or Whole Wheat Pita
Organic Hummus (homemade or store-bought, any type)
Sunflower sprouts (or any other greens or veggies you have on hand)
Turmeric
Black pepper

Instructions

Cut the pita in half and spread hummus on both inside surfaces. Toss sprouts into the pocket, sprinkle with turmeric and black pepper (or any other spices you like), and eat!

Would REALLY like to hear from you – how is your challenge going?

Recipes for Thursday, September 25 – Real Food Challenge

September 21, 2014 by Jennifer Silverberg Leave a Comment

Thursday starts with the flavors and homey smell of banana bread, and ends with the delicious comfort of a hearty tomato sauce – enjoy!

Thursday Breakfast: Eat Yourself Well Banana Bread Oatmeal

2 cups steel cut oats
2 bananas, cut into pieces
1/2 tsp vanilla
1/4 tsp nutmeg, to taste

Cook oats per directions on package – usually 1/4 cup per cup of water for steel-cut oats. When nearly ready, stir in banana slices (reserve 4), and continue cooking for an extra few minutes to let the flavors pull together.

Top each serving with a banana slice.

Thursday Lunch: Eat Yourself Well Carrot Ginger Potato Soup

Ingredients
2 tablespoons olive oil
1 cup chopped sweet onion
Salt
1 tablespoon minced garlic
1 tablespoon minced peeled ginger
2 pounds carrots, peeled and chopped
1 medium potato, peeled and chopped
3 cups water (or vegetable stock)
1 cup plain Greek yogurt
1 teaspoon honey
1 teaspoon minced fresh thyme, or 1/4 tsp dried thyme
Freshly ground pepper

Directions
Cook the onion with a bit of salt in the olive oil in a Dutch oven or heavy pot over medium-high heat, stirring, 10 minutes, until just starting to caramelize. Add the garlic and ginger and stir for 2 more minutes, being careful not to burn the mixture. Add carrots, potato and the water 9or vegetable stock). Simmer, covered until the carrots and potato are very tender, 15 to 18 minutes. Keep warm.

In a small bowl, combine the yogurt, honey, thyme and 1/2 teaspoon pepper.

Puree the soup with an immersion blender until very smooth (or in a regular blender in batches). Add salt and pepper to taste, and serve with a dollop of the yogurt mixture.

Thursday Dinner: Eat Yourself Well Pasta with Tomato-Eggplant Sauce

Ingredients
1 eggplant, peeled and chopped into smallish squares
1 large onion, chopped
2 cloves garlic, minced
4 tbsp olive oil
28 ounce can diced tomatoes
1 can tomato paste
1 cup water
1 tablespoon basil
1 tablespoon oregano
2 teaspoons salt
1/4 teaspoon pepper
2 cups dry pasta (or equivalent of spaghetti) – to make 4 servings

Sprinkle eggplant bits with salt. Place eggplant, onion, and garlic in a large pan with the olive oil, and cook over medium to med-high heat until the eggplant is soft and browned.

Add tomatoes, tomato paste, water, and spices, and cook uncovered for 1 hour or more until flavors have mixed and taste delicious!

While sauce is finishing, cook pasta, drain, and then serve with the sauce.

Recipes for Tuesday, September 23 – Real Food Challenge

September 21, 2014 by Jennifer Silverberg Leave a Comment

Hopefully, you made all of the oats yesterday, and all you have to do now is heat them and add the apple and spices! Good morning! Please let us know how you’re doing by sending pics or posting on the Eat Yourself Well Facebook page, or below – it helps us all stay motivated!

Tuesday Breakfast: Eat Yourself Well Cinnamon Apple Oatmeal

2 cups steel cut oats
1 apple, diced into small bits (do not peel, but wash thoroughly)
1/4 tsp of cinnamon, or apple pie spice

Cook oats per directions on package – usually 1/4 cup per cup of water for steel-cut oats. When nearly ready, stir in apple pieces and cinnamon, and continue cooking for an extra few minutes to let the apple flavors pull together.

Top with a sprinkle of cinnamon.

Tuesday Lunch: Eat Yourself Well Hummus-Spinach Rollups

Ingredients
4 tortilla wraps
Hummus (leftover from prior day)
Bag of spinach
Sprinkle of ground chipotle pepper

Directions
Spread hummus fairly evenly on wraps. Sprinkle with ground chipotle pepper (to taste – creates a nice smoky flavor), then pile a handful of spinach over each. Roll up and serve.

Tuesday Dinner: Eat Yourself Well Bright Veggie Frittata

Servings: 4

8 eggs
1/3 c minced assorted fresh herbs – whatever is on hand, such as chive, basil, thyme, parsley (if you do not have fresh herbs, substitute 2 tbsp of any dried herb blend)
1/2 tsp ground turmeric
2 t olive oil
1 white onion, finely diced
2 cloves garlic, minced
1 large zucchini, thinly sliced into coins
1 red pepper, sliced into thin strips
1 c spinach, quickly chopped
Salt and pepper, to taste

Preheat oven to 325.

Beat together the eggs, herbs, and turmeric in a small bowl, set aside.

In an oven and stove-safe pan, cook the onion and garlic in the olive oil over medium heat, until softened. Remove from heat and add vegetables in layers: spinach first, then pepper strips, then fan the zucchini over all. Last, pour in the egg mixture, “lift” veggies as needed to help the egg get down into the layers.

Bake frittata in the oven until set and lightly browned. Do not overcook – it will continue to set as it cools. Serve warm.

Shopping List for the REAL FOOD $100/4/7 Challenge!

September 20, 2014 by Jennifer Silverberg Leave a Comment

OK, we’re just a couple of days away from the start of the REAL FOOD Challenge! As promised, I’ve worked out a shopping list for a week of meals that will feed REAL FOOD to 4 people for 7 days, for under $100. You won’t find a lot of frills in here, but you also won’t find processed, packaged fake foods.

You’ll note that I made some assumptions (Pantry items) that you have some spices on hand, and some olive or coconut oil. Spices can be mixed/matched, so if you don’t have one thing, feel free to sub your favorite in its place. And if you’re missing something entirely, I left a few dollars to cover it. If you don’t need to buy anything else, use those few dollars for something special just for you – an avocado, a bit of dark chocolate, or whatever makes your heart sing.

The menu is pasted below, and the recipes will be coming shortly, in the next post – but first, here’s the link to your shopping list for the week: REAL FOOD Challenge Shopping List

Note: Vegetable pricing may vary widely in your area – I used the current USDA numbers as a reference to compile this. Feel free to sub in similar items – acorn squash for butternut, etc. – if they are on sale and less expensive.