Winter Gut Reset 2022 Edition

We hope you're enjoying the holiday season! With all the festivities, our routines can get thrown for a loop.  Staying up late, cocktails and sweet treats on repeat may wreak havoc on our bodies. The New Year is a great time to transition back to our healthy practices. We are excited to offer our winter gut reset again to deeply nourish the body and help you start the new year energized! 

Our 3-day winter gut reset focuses on delivering powerful plant nutrition in an easily digestible manner.  Each day is designed to reset the digestive system for improved energy, nutrient absorption and detoxification. This reset is not about deprivation or restriction but rather an opportunity to enjoy an abundance of potent vitamins, minerals and antioxidants to support and nourish the body.

Each day of your 3 day organic, plant-rich reset includes...

• Morning tea

• 1 nutrient bomb 

• 4 juices 

• 1 nourishing soup

• 1 fresh green salad

• Evening tea

SPROUTED JUICE CO IN DELAFIELD

Juices

This year we're partnering with Sprouted Juice Co. out of Delafield to provide the nutritious cold pressed juices. Juicing improves overall health, boosts the immune system, and provides energy. When we drink fresh juice from fruits and veggies rather than eat them, it gives our digestive system a break, and allows our bodies to easily absorb the nutrients we are taking in. This gives our body time to focus on healing itself and flushing out stubborn toxins and waste. Our bodies have the power to heal themselves, they just need to be given a chance to do so. 

Morning Tea

Roasted dandelion tea is a beautiful alternative to coffee thanks to its robust flavor. Try adding a splash of unsweetened nut milk for a latte-like start to your day. Dandelion acts as a gentle diuretic to calm bloat. It also helps cleanse the liver. 

Soups

These nourishing  soups will keep you satiated and grounded thanks to a serving of healthy fat and fiber. Nutrient rich fats are incredibly important for many reasons. Primarily, they keep us full and add flavor to our food.  Also, soup’s volume gently stretches the stomach which shuts down hunger hormones.

Salad

With an abundance of  hydrating juices and teas, we wanted to offer something  to chew on! This simple chopped salad will satisfy the desire to chew with beautifying greens, zinc-rich pumpkin seeds and antioxidant-loaded blueberries. It is topped with a simple, anti-inflammatory olive oil and balsamic dressing for tang. 

Evening tea 

Relax into your evening with this mildly floral chamomile and lavender tea. Both herbs help to reduce stress and settle the nervous system. This steaming blend will prepare you for a sound night’s sleep. 

Cleanse is available on Monday January 3, 2022. Order by 12/23. We have a limited number of cleanses available so don’t delay!

Pickup location: Belfre Kitchen in Delafield from 4-6. Or get $10 delivery to your home from 4-6. Reminder to add it to your cart.

Apples of my eye

Apples!

We love them, we eat them, heck we even go out into nature and pick them. We dedicate a whole season to them because they’re crisp, lovable, and nutritious.  

My whole family likes apples - the only issue is preventing them from browning. I did some research for you and I have some fun tips and tricks to share. 

TIPS to prevent browning

Plain Water

The most important thing you can do to avoid browning is to keep the apple out of air. And the simplest way to do that is to put your apple slices in water. The slices will float to the top of the water so just place some paper towel on top. Once the paper towel is wet, it will push the apples under the water. Another trick is to put the apple slices in zip-lock bags with the air pressed out. Neither of these call for additional ingredients, and both work great for keeping the apples from browning.

Water and Salt

Dissolve a pinch of salt into one cup of water—always be careful not to add too much salt. Then add in the apple slices, let them soak for a few minutes, then drain them. Give the slices a quick rinse in fresh water after you drain them that way the apples won’t taste salty.

Water and Honey

Stir two tablespoons of honey into one cup of water and soak your apple slices for 30 seconds. There is a whole science behind this that I can’t explain but I know it works:) This is one of the best ways too because it will not mess with the apple’s taste.

Citrus or Pineapple Juice

If you want to take the soak idea up a notch, you can add a little bit of citrus or pineapple juice to the water. The acid slows the  browning. There are actually a few ways to use juice in order prevent browning: 1) you can add two tablespoons of juice to water and add the apple slices, 2) you can put the apples into juice, or 3) you can simply squeeze lemon, lime, or orange directly onto the cut apple. The only downside of doing this is that the juice will impart a little bit of flavor onto the apple—so pick your favorite. Mine is lemon!

APPLE RECIPES

FLATBREAD PIZZA

For the flat bread pizza I didn’t follow any rules, I just rolled with it. Sometimes my favorite way to cook is to improvise with the leftover ingredients. Anything goes, especially with pizza!

We used…

Pulled roasted chicken, Sliced apples, Slivered red onion, Roasted butternut squash, Fresh thyme, Balsamic glaze & Caramelized onion dip 

But honestly go crazy and come up with your own creations:)

APPLE CRISP

Ingredients

APPLE CRISP

• 16 small-medium apples (peeled, cored and chopped // a variety of both sweet and tart // 8 apples yield ~6 cups)

• 2 dash lemon juice

• 1 cup sugar

• 2 Tbsp cornstarch

• 1 heaping tsp cinnamon

• 2 pinch salt

TOPPING

• 1 cup heaping cup packed light brown sugar

• 1/2 cup gluten free flour

• 1 cup gluten-free old fashioned oats

• 1/2 cup almond meal

• 0.5 tsp cinnamon

• 2 pinch salt

• 1/3 cup non-dairy butter

Instructions

• Preheat oven to 375 degrees and lightly grease a baking dish

• Add apples to a large bowl or plastic bag and sprinkle with lemon juice. Toss to coat with granulated sugar, cornstarch, cinnamon, and salt.

• Transfer to baking dish and set aside.

• Rinse and dry bowl and add brown sugar, flour, almond meal, oats, cinnamon, and salt and stir. Add melted butter and mix until it resembles wet sand.

• Sprinkle topping over the apples and bake until apples are soft and topping is golden brown (between 45 minutes to 1 hour).

• Let rest 10-15 minutes before serving. Is great with vanilla ice cream - caramel sauce is also a lovely addition.

HARVEST SALAD

This Fall Harvest Salad is filled with some of the best seasonal flavors, including butternut squash, dried cranberries, apples, and kale. It’s so easy to throw together, colorful, filling, and delicious! Enjoy this for dinner and save the leftovers for lunch the next day!

INGREDIENTS

For the salad:

• 1 small butternut squash peeled, seeded, and diced

• ½ tablespoon olive oil

• salt and freshly ground pepper

• ⅔ cup uncooked quinoa

• 1 cup water

• 2 cups chopped kale leaves

• 2 small apples cored and sliced or diced

Toppings:

• ¼ cup dried cranberries

• ¼ cup pecans roughly chopped

• 1 ½ tablespoon roasted pumpkin seeds

For the apple cider vinaigrette:

• 3 tablespoons extra virgin olive oil

• 2 ½ tablespoons apple cider vinegar

• ¾ tablespoon honey or maple syrup

• 1 ½ teaspoon Dijon mustard

• 1 garlic clove minced

• salt and ground black pepper

INSTRUCTIONS

Roast the butternut

• Preheat the oven to 400°F

• On a baking sheet, toss together the butternut squash, olive oil, and a pinch each of salt and pepper. Transfer to the oven and roast for 16 minutes, flipping halfway through cooking, until the squash is tender.

• Remove from the oven and let it cool completely.

Cook the quinoa

• Rinse the quinoa and drain. In a small saucepan, combine the quinoa with water and bring to a boil uncovered.

• When it starts to boil, reduce the heat to medium-low, cover, and simmer for 20 minutes or until the water is absorbed and the quinoa is light and fluffy.

Make the dressing

• Whisk all the ingredients together in a bowl (or shake together in a mason jar) until combined.

• Taste and adjust the salt and pepper.
  

Massage the kale

• Place the kale in a large bowl and pour half of the vinaigrette over the top. Use your hands to gently massage the dressing into the kale for about 30 seconds, until it starts to soften.
  

Assemble the salad

• Add the quinoa, roasted butternut, and apples into the bowl with the kale and toss to combine.

• Divide the salad between 3 plates, then top with the chopped pecans, toasted pumpkin seeds, dried cranberries, and crumbled feta cheese. Drizzle the remaining vinaigrette over the top, and serve.

CHICKEN SALAD

This tasty chicken salad is filled with flavor. The crunchy apples, cranberries, and nuts make it extra special and offer great texture, and the lemon, mayonnaise, and dash of curry powder create a creamy consistency with a bit of zing. This recipe includes basic instructions for cooking chicken breasts on the stovetop, but it's also an excellent way to use leftover chicken, rotisserie chicken, or prepackaged fully cooked chicken breast strips.

Serve this well-seasoned chicken salad on sliced ciabatta or another type of bread as a sandwich, or spoon into lettuce leaves for a lighter luncheon. The salad can be served in tortillas or wraps as well.

Ingredients

• 3 to 4 cooked boneless chicken breasts(I used whole roasted chicken

• Kosher salt & ground black pepper to taste

• 1/4 cup walnuts, chopped (or slivered almonds or toasted pecans), optional

• 1/4 cup dried cranberries

• 1/2 cup diced celery

• 2 to 3 tablespoons finely chopped onion

• 1/2 cup diced apple

• 4 to 6 tablespoons mayonnaise, or to taste

• 2 teaspoons fresh lemon juice

• 1/8 teaspoon curry powder, or to taste, optional

• Lettuce leaves

• 1 avocado, sliced, optional

• Good-quality bread or tortilla wraps

Kristi loves apples, too! Here's her take on the beloved apple:

What's not to love about the apple? They're sweet, versatile, portable, and packed with nutrients and fiber. And it's not just any fiber. Apples have pectin, a soluble fiber that helps keep you full for longer, feeds your friendly gut bacteria, and has been linked to lower cholesterol levels. Pectin levels become more pronounced when the apple is cooked, so enjoy your apple crisp! Your friendly gut bugs will, too. 

When it comes to navigating the many types of apples, you can't go wrong when you're picking one fresh off the tree and they're a maximum freshness. However, there are slight differences between green and red apples. Green apples usually have less sugar, more micronutrients and more fiber, while reds are sweeter with more sugar and higher antioxidant content. But most importantly, follow your tastebuds and choose the one you'll enjoy the most!

Zucchini is dreamy

Have you ever noticed that when you crave your favorite pasta dish, you’re actually just craving the sauce? Noodles alone are bland and unspectacular. The magic, as well as the protein, is in the sauce. 

Like traditional rice, noodles are packed with calories and carbs that get in the way of your fat loss results. So, rather than just eating a bowl of sauce, try...

ZUCCHINI NOODLES: Again, try this trick before you knock it, I’m guessing that you’ll be pleasantly surprised. Wash a zucchini, and then run a vegetable peeler down its sides, creating long, wide noodles. Stop when you reach the inner, seedy part of the zucchini. These raw, zucchini noodles do not require any cooking, simply throw them onto your plate and top with your favorite pasta sauce. 

My favorite way to eat zucchini noodles is with this delicious and inexpensive lentil bolognese. 

Ingredients for 4 servings

• 3 spiraled zucchini

• 2 tablespoons olive oil

• ½ large yellow onion, minced

• 2 medium carrots, sliced

• 1 stalk celery, sliced

• 4 cups white mushroom, sliced

• 1 tsp salt and 1 tsp pepper + more to taste

• ½ cup red wine

• 3 cloves garlic, minced

• 28 oz diced organic tomato, 1 can

• ¼ cup tomato paste

• 2 cups vegetable broth

• 1 cup dried brown lentil

• ½ teaspoon each of dried basil dried oregano, dried rosemary

• ½ teaspoon baking soda

Preparation

• Heat the olive oil in a pot over medium heat. Add the onion and sauté until translucent, about 2 minutes.

• Stir in the carrots, celery, mushrooms, salt, and pepper. Sauté until mushrooms have cooked down and are turning golden, about 5 minutes.

• Add the wine and simmer until most of the liquid is absorbed, about 4 minutes.

• Add the garlic and stir to combine, then add the diced tomatoes, tomato paste, broth, lentils, basil, oregano, rosemary, and baking soda. Stir to combine.

• Bring to a boil, then cover, reduce the heat to low, and simmer for 40 minutes, until the bolognese is thickened.

• Serve the bolognese over the zucchini noodles.

• Garnish with ¼ cup fresh chopped parsley

• Enjoy!

I LOOOVVVEEEE fennel and I think more people need to eat it. Fennel is a member of the carrot family, though it’s not a root vegetable. The base of its long stalks weave together to form a thick bulb that grows above ground. Above the bulb, it has light, feathery leaves that resemble dill. Every part of it is edible, from the bulb to the flowers, and it can be eaten raw or cooked. Here is a wonderful and easy recipe to try....

ZUCCHINI FENNEL SOUP

Ingredients

1. 2 fennel bulbs, trimmed and chopped

2. 4 zucchini, chopped

3. 1 onion, peeled and chopped

4. 1/4 tsp fennel seeds

5. 2 cups vegetable stock (homemade)

6. 1 tsp coconut oil (or oil of your choice)

7. ½ cup of cashews

8. salt and pepper

INSTRUCTIONS

1. Heat the oil in a large saucepan on a medium heat.

2. Add the onion and fennel seed and cook for 3 minutes.

3. Add the fennel, cashews, and zucchini and cook for a further 5 minutes.

4. Add the stock, bring to the boil then cover and simmer for 15 minutes.

5. Blend the mixture until smooth and season to taste.

6. Serve, slurp and enjoy!

The weather is all wacky around here...some days it's super warm and I'm craving a crisp chopped salad and other days it's brisk and all I want is a casserole. Here are my other go to recipes to satisfy my needy palate.

MEDITERRANEAN CHOPPED SALAD

INGREDIENTS

2 zucchini chopped, about 2 cups
1 cup grape tomatoes cut in half
1 cup cucumbers chopped
15 ounce can chickpeas drained and rinsed
¼ cup red onion finely chopped(optional)
¼ cup Kalamata olives pitted, sliced(optional)
¼ cup feta  or goat cheese
1 tablespoon parsley or fresh dill chopped

For the dressing
1/2 cup vegetable broth
3 tablespoons lemon juice
1 tablespoon Dijon mustard  

1 garlic clove
1/4 teaspoon salt
1/4 teaspoon pepper

INSTRUCTIONS

1. In a large bowl, combine the zucchini, tomatoes, cucumbers, chickpeas, red onions, bell peppers,  Kalamata olives (optional) and feta or goat cheese.

2. In a small bowl, whisk together the to make the dressing. Pour the dressing over the salad and gently toss to combine. Top with parsley or fresh dill and enjoy!

ZUCCHINI GRATIN Ingredients

6 tablespoons (3/4 stick) unsalted butter, plus extra for topping

1 pound yellow onions, cut in 1/2 and sliced (3 large)

2 pounds zucchini, sliced 1/4-inch thick (4 zucchini)

2 teaspoons kosher salt

1 teaspoon freshly ground black pepper

1/4 teaspoon ground nutmeg

2 tablespoons all-purpose or gluten free flour

1 cup hot milk(we used oat milk)

3/4 cup fresh bread crumbs(we used gluten free)

3/4 cup grated Gruyere or parmesan

Directions

• Preheat the oven to 400 degrees F.

• Melt the butter in a very large (12-inch) saute pan and cook the onions over low heat for 20 minutes, or until tender but not browned. Add the zucchini and cook, covered, for 10 minutes, or until tender. Add the salt, pepper, and nutmeg and cook uncovered for 5 more minutes. Stir in the flour. Add the hot milk and cook over low heat for a few minutes, until it makes a sauce. Pour the mixture into an 8 by 10-inch baking dish.

• Combine the bread crumbs and Gruyere and sprinkle on top of the zucchini mixture. Dot with 1 tablespoon of butter cut into small bits and bake for 20 minutes, or until bubbly and browned.

Kristi Carlson, Nutritional Therapist and owner of Feel Good Food by Kristi, is a big fan of zucchini, too. She had a few things to share about one of her favorite summer produce:

Although I've been drowning in zucchini this summer, I still appreciate its versatility and fantastic nutrient profile. Zucchini is a summer squash, which means it's technically a fruit, but low glycemic and high in fiber to help stabilize blood sugar and keep you full for longer.

Fun fact: When cooked, its vitamin C decreases, but vitamin A content increases! This goes to show you that there are both pros and cons to eating fruits and veggies raw or cooked. My recommendation is to eat them however your body is craving at the moment and will taste best to you... Another batch of zucchini cookies, it is!

Ingredients

Zucchini cookies 

• 1 1/2 cups all-purpose flour

• 1 tsp ground cinnamon

• 1/2 tsp baking soda

• 1/4 tsp salt

• 1/2 cup unsalted butter, softened

• 1/2 cup granulated sugar

• 1/3 cup packed light-brown sugar

• 1 large egg

• 1 1/2 tsp vanilla extract

• 1 1/2 cups shredded zucchini (from about 1 - 1 1/2 medium)

• 1 cup quick oats

• 3/4 cup chopped pecans or walnuts(optional)

• 1 2/3 cups semi-sweet mini chocolate chips

Instructions

1. Preheat oven to 350 degrees. In a mixing bowl whisk together flour, cinnamon, baking soda and salt for 20 seconds, set aside.

2. In the bowl of an electric stand mixer fitted with the paddle attachment whip together butter, granulated sugar and brown sugar until creamy. Mix in egg and vanilla extract.

3. Add zucchini and with mixer set on low speed, slowly add in flour mixture. 

4. Stir in oats, walnuts and chocolate chips (I reserved 1/3 cup of the chocolate chips to press into the tops of dough balls before baking, just for looks which is totally optional).

5. Shape dough into balls, 2 Tbsp each, then transfer to parchment paper lined baking sheets, spacing cookies 2-inches apart. 

6. Bake in preheated oven 11 - 14 minutes until edges are lightly golden. 

7. Cool on baking sheet 2 min, transfer to wire rack to cool completely. Store in an airtight container.

I hope you enjoy using up the last of your zucchini. The best thing is the cookie, soup, and gratin recipes all freeze super well so you can enjoy zucchini year round if you want:) We had some fun with apples in the kitchen this week and plan to do a blog post on those real soon. Happy cooking!!

I love asparagus

I recently teamed up with Kristi Carlson, Nutritional Therapist and owner of Feel Good Food by Kristi, to show you why and how you should be eating all the asparagus you can get your hands on this season.

Every spring when asparagus comes into season, I get SO excited. I love the bold, earthy flavor that asparagus brings into any meal! It’s one of my favorite vegetables. 

Aside from its delicious flavor and versatility, Kristi shared a few of the reasons we should take advantage of asparagus while it’s in season:

1. Asparagus is high in both insoluble and soluble fibers which fill us up and are also very beneficial to our gut health. Insoluble fiber supports regularity and its soluble fiber feeds our good gut bacteria. 

2. It’s packed with antioxidants and vitamin K, folate, and vitamin A.

   TIP: Always eat asparagus with fat so your body can absorb fat-soluble vitamins K and A. Extra virgin olive oil or ghee are two of my quick favorites to pair with asparagus.

3. Asparagus is MOST nutritious this time of year. Nutrients begin to decline from the moment a food is harvested. When we eat local and in-season, we minimize the amount of time from harvest to your plate, which means we’re maximizing its nutrient richness. Asparagus is also a low-risk food for pesticides, so no need to fret if organic asparagus is not available. 

Here are a few awesome ways to use asparagus:

Um...these babies should be on everyone's party list. So delicious!!

Bacon-Wrapped Balsamic Glazed Asparagus Bundles

Ingredients

• 24 fresh thin asparagus spears (about 1/2 lb)

• 8 slices applewood smoked bacon (about 6 oz)

• 1 can (8 oz) Pillsbury refrigerated crescent rolls

• 1 tablespoon grated Parmesan cheese(optional)

• 1 tablespoon ghee, melted

• Fresh herbs for garnish, I used dill & cilantro 

• Salt and pepper to taste

• Balsamic glaze for that dreamy drizzle

Lining your pan with cooking parchment paper makes cleanup a breeze! Blanching asparagus before assembling into bundles gives them a head start on the cooking process and will ensure they are perfectly done after baking. After you bundle the asparagus in the bacon & the pastry...follow baking instructions on the crescent shells. Garnish & plan to serve immediately for best results.

Hashbrown Crusted Asparagus Frittata 

THE BASE LAYER!

Potatoes – I have used shredded Russet potatoes. They are starchy and perfect for baking. In addition to that, Russet potatoes are an excellent source of Vitamin B6, Potassium, and Manganese. You can use Idaho potatoes as an alternative. 

Salt and pepper – to flavor the potatoes.
Melted ghee – to bind everything together and moisten the potatoes. Feel free to use other oil – olive, coconut oil, avocado oil, anything you have on hand.

THE TOP LAYER!

Eggs – are a good source of protein. They are also rich in selenium, vitamin D, B6, B12, iron, zinc, and copper.

Fresh vegetables like asparagus, leeks, fresh herbs, and garlic (use whatever you have on hand)

Cheese – I used shaved parmesan cheese, but feel free to use your favorite.

Salt and Pepper – morning breakfast doesn’t require too many flavorings, but if you prefer, you can use fresh herbs like I did to add flavor to the frittata.

So, treat your family to this wholesome grated potato frittata that delivers comfort while being healthy!

Shaved Asparagus Salad

This Shaved Asparagus Arugula Salad combines some of my favorite springtime foods. It’s a bright and delicious side dish or makes a tasty lunch. I seriously could eat this salad every single day. It is so fresh and delicious! I guarantee it will be a springtime favorite! 

I love the flavor combinations in this simple salad. The salad is a gorgeous green color with the perfect mix of textures and flavors. To make this salad, you will need the following ingredients:

• Asparagus– The star of the salad!

• Spinach– I love adding spinach to bulk up the salad. 

• Microgreens– They are oh so good for you.

• Herbed goat cheese – Go for the good stuff. I promise you’ll taste a difference! Feta would also be good! 

• Celery – I love that crunch! You could also use nuts like almonds, pecans, pine nuts, or walnuts. 

• Hard boiled eggs- Protein for the win!

• Pickled onions- I legit just put these in everything

• Leeks- I had some leftover from another recipe (no food waste:)

• Simple Lemon Dressing– The salad dressing only takes a few minutes to whisk up!

  
  In a bowl, whisk together the following ingredients...

  • Olive oil

  • Lemon juice

  • Fresh herbs, whatever you have on hand

  • Honey 

  • Garlic

  • Salt and pepper

  Pour over salad ingredients, extra dressing can be stored in the fridge for later use.

Asparagus and Chickpea Farro Risotto

Ingredients

• 2 tablespoons extra-virgin olive oil

• 1 tablespoon lemon juice

• Half an onion diced and sauteed in the olive oil

• 2 tablespoons minced garlic

• 1/2 teaspoon kosher salt

• 1/4 teaspoon freshly ground black pepper

• 1 cup cooked farro, I cook the farro in the chicken stock for extra flavor

• 1 cup canned organic chickpeas, rinsed and drained

• 1/2 cup asparagus, diced about an inch long 

• 1/2 cup loosely chopped spinach leaves

• 1/4 cup parmesan cheese 

Mix all of the ingredients into a large bowl, eat warm or cold!!!

Creamy Asparagus Soup

INGREDIENTS

2 tbsp. butter

1 clove garlic, minced

2 lb. asparagus, ends trimmed, cut into 1" pieces

½ cup diced onions

½ cup diced celery

½ cup diced green onions

Kosher salt & pepper

Freshly ground black pepper

2 c. low-sodium chicken broth

I literally just throw everything in a pot...I don’t even bother sauteing the onions and celery. Call me crazy but it works and it's so darn simple. Cook everything until it's soft enough to blend in a blender. Then blend, blend, blend and top with toasted chickpeas. I like my soup thick but you can thin it out with more stock or milk. Enjoy!

SALTING AND PICKLING

After Tuesday’s blog about quick lunches, I thought I would follow up with additional info on 2 topics: salting and pickling (courtesy of Feel Good Food by Kristi)

SALTING 101

The salmon pasta toss dish is salty but in the best way ever. Do not be afraid of salt, salt is your friend! Why is salt important to flavor?

Salt is the most essential seasoning—without it, everything you cook will taste flat. Even if we eliminate all other seasonings, it’s possible to make a delicious meal seasoning with salt alone.

5 Principles of Salting

1. There’s a fine line between the perfect amount of salt and too much, but don’t be afraid to risk over-salting—that’s the only way to learn where the line is.

2. Some salts taste saltier than others. This is true of different types (kosher, sea, table), and even different brands. For consistency, pick an all-purpose salt (kosher) and a finishing salt (Maldon), and stick with them.

3. To increase your chances of hitting the seasoning sweet spot, add salt in small increments while tasting along the way, not all at once.

4. When reducing liquids, add salt only after the liquid is reduced to avoid over-concentrating it.

5. A dish that tastes perfectly seasoned today will often taste under-seasoned tomorrow. This is because foods absorb salt as they sit, so taste and adjust as necessary.

PICKLING 101

A great way to use up veggies that are about to turn, pickle them! You preserve them while giving them a zesty tangy taste. onions, cucumbers, cabbage, carrots, peppers, olives, and radishes - most anything will work. Put them on top of tacos, sandwiches, and burgers to add a little something special. We added pickled onions to our nacho recipe.

Why this works for your tastebuds: The balance of all of the fresh ingredients and the acidic flavor in the pickled onion. Let’s have a little pickling 101....

What Is a Quick Pickle? 

Quick pickles are also known as refrigerator pickles. They are simply vegetables that are pickled in a vinegar, water, and salt (sometimes sugar, too) solution and stored in the refrigerator. Quick pickles don’t develop the deep flavor that fermented pickles do, but they also only require a few days in the brine before they can be enjoyed. Quick pickles also do not require canning when refrigerated.

Fresh Is Best

Pickling is best done with super-fresh vegetables. Save the slightly bruised specimens for soups or other forms of preservation. Almost any vegetable can be pickled, and the shape you choose to pickle in is entirely up to you. For example, carrots can be peeled and sliced into matchsticks or coins. Cherry tomatoes are best preserved whole. Green vegetables, such as green beans or asparagus, can be blanched in boiling water for two to three minutes and then shocked in an ice bath to preserve their color, but this step is purely optional.

Preparing Vegetables for Pickling

• Thinly slice: cucumbers, summer squash, ginger, red onion

• Cut into spears: carrots, cucumbers

• Peel: carrots

• Blanch: green beans (optional, but helps preserve their color)

  Brine Basics 

  For quick pickles, a basic brine is equal parts vinegar and water, but you can adjust the ratio to your preference. Any basic vinegar is game — white vinegar, apple cider, white wine, and rice vinegar all work well. You can use these vinegars alone or in combination. Steer clear of aged or concentrated vinegar like balsamic or malt vinegar for pickling.

  Customized Pickle Flavors

  The secret to a really unique, flavorful pickle is in the spices you add to the brine. Dill pickles are nothing more than cucumbers flavored with garlic, dill seed, and red pepper flakes. Carrots become more exotic when pickled with coriander, ginger, turmeric, and thyme. Other classic combinations include green beans with garlic and fresh dill, cherry tomatoes with black peppercorns and garlic, and squash with onion and garlic.

  There’s nothing better than having a crunchy pickle straight from the fridge - let us know how it goes for you!

QUICK LUNCHES

I recently teamed up with Kristi Carlson, Nutritional Therapist and owner of Feel Good Food by Kristi, to show you how to quickly throw together nutritious lunches using only the lonely leftovers in your fridge.

While leftovers can be heated and eaten as is, it can be fun to spice up your palate! You know how I hate food waste so we came up with a few tips to help you creatively transform your leftovers into innovative and delicious meals:

1. Plan for a “Leftovers Day:” When planning your meals for the week, leave a day open for leftovers, so you don’t have to buy any additional ingredients while shopping for the week.  Think outside the box and invent a new meal by using produce and previously made meals found in your refrigerator!

2. Pickle your vegetables: Pickling your own vegetables is a fun way to use up any leftover vegetables still in your fridge and it is a common way to preserve foods and provide a zesty, tangy taste.  Some popular vegetables you can pickle include onions, cucumbers, cabbage, carrots, peppers, olives, and radishes. Pickled vegetables go great on top of tacos, sandwiches, and burgers or can be a refreshing side to your barbecue meal.  (PS we’ll have a full blog post on Friday with more info on pickling)

3. Toss it into a salad: Almost any leftover can be incorporated into a healthy, nutritious salad!  A taco salad can be made from leftover enchiladas or nachos, while leftover grilled chicken and corn can be added to a BBQ chicken Cobb salad. Finish off your salad with any remaining vegetables in your fridge such as tomatoes, carrots, cucumbers, broccoli, and mushrooms. In addition, any leftover bread starting to go stale can also be made into croutons. 

4. Create an appetizing casserole, pasta, or pizza: Casseroles, pastas and pizzas are easy meals to transform leftovers because you can make simple modifications according to your food preferences and be creative with all ingredients you include. They are fantastic options for using up any leftover sauces, protein, vegetables, or even leftover pasta itself. Casseroles can be prepared for any meal of the day, whether it be a breakfast casserole filled with eggs, hash brown, sausage, and veggies or a beef noodle casserole made for dinner. A traditional pizza crust can also be substituted with leftover tortillas, naan, whole-wheat bagels, portobello mushrooms, sweet potatoes, or even eggplant. 

5. Warm your heart with a bowl of soup: Soups are a nutritious way to use up any leftover produce and protein and can be easily prepared in a pressure cooker or slow cooker when you’re busy and on the go.  Pre-cooked chicken, zucchini, kale, celery, potatoes, and rice are just a few examples of leftover food you can put in your soup! 

6. Make an Asian-inspired stir fry: Leftover rice can be made into fried rice with the addition of your choice of protein and fresh or frozen vegetables. Another option is to sauté any leftover vegetables with a protein such as chicken, pork, or tofu, flavor with your favorite stir fry sauce or leftover sauce, and serve it over brown rice.

SALMON PASTA TOSS

“Cook once, eat multiple times” is the motto she recommends for clients. Either double the recipe or prep double the ingredients to use in other meals throughout the week. Lunch is the perfect meal to use up leftovers in a flash, including the odds and ends scattered across your fridge at the end of the week. We had this leftover salmon from earlier in the week and no salmon should ever be left behind! This fatty fish is packed with vitamins, minerals and those sought-after omega-3s for brain and heart health. It's a great match with pasta to balance out the quick carbohydrates with protein and fat that’ll keep you full for longer.  Mixing greens into your pasta dish or serving on a fresh bed of greens is a simple way to fit in fiber and more nutrients, too. Remember to keep balance with your meals: What does “balance” mean? Your plate should have protein, carbs, fat and fiber to keep you satisfied and well nourished until your next meal.

SPRING ROLL SALAD

Lunch is the most likely meal to make me scramble, which is not a good combo when I’m hungry and short on time. And I don’t know about you, but I tend to get bored easily with the same old salad and sandwich rotation. Life’s too short to eat boring food and lunch is not the meal to skimp! Eating too little or out of balance can leave you crashing hard mid afternoon or plowing down dinner without taking a breath. Why this meal works for your tastebuds - texture and sweetness for the win here! Isn’t everything more fun in a wrap? They’re my favorite way to kick a salad rut. Although these take a little practice, spring roll wraps are a great lower carb option to switch it up. Lettuce wraps work too. Add whatever veggies you have plus a protein, like quinoa or leftover chicken or hummus and a fat like vinaigrette or seeds to avoid the dreaded mid-afternoon slump.

TRIED AND TRUE TIPS FOR WORKING WITH DELICATE RICE PAPER WRAPPERS:

1. Fill a shallow bowl with warm water. Complete submerge wrapper in water for 30 seconds until soft and pliable.

2. Work fast and go one at a time. Once soaked, it’s pliable and fragile so fill a roll before moving onto the second…

3. Don’t overfill. Even if it looks surprisingly spare, it’ll be easier to roll.

4. Keep a kitchen towel on hand to dry off slippery work surface in between each roll.

5. Be a one person assembly line. Make like a robot and keep things precise: place a few pieces of spring mix and cucumber, a few slices of mandarin orange, small handful of peas, few asparagus spears and quinoa to middle of moistened wrapper, fold bottom of wrapper over filling, press down to seal, fold sides toward center, then roll-roll-roll.

SAUTEED SAUSAGE AND POTATO SALAD

Fresh herbs and a homemade dressing make this a win. Here’s a recipe for homemade ranch, many of these ingredients you probably have on hand. Whisk to combine and PUT ON EVERYTHING!

Ingredients

• 1/2 cup nonfat plain greek yogurt

• 1 teaspoon garlic powder

• 1/4 teaspoon onion powder

• 1 ½ teaspoon fresh lemon juice (or can sub apple cider vinegar)

• 1/2 teaspoon dried or fresh dill, chives, or parsley (you could get crazy and use all 3) 

• 1/4 teaspoon salt, plus more to taste

• 2 tablespoons water to thin dressing

• Optional: 1/4 teaspoon honey

Pre-cooked, nitrate-free sausages are a great quick protein option to have on hand when time is tight. It’s a versatile protein and adds a ton of flavor to a dish. Also, don’t fear potatoes, especially when they’ve been cooked and cooled. Potatoes quickly increase blood sugar levels when they’re cooked, but once they’ve cooled, studies found their resistant starch triples. This is a good thing. Higher amounts of resistant starch lead to a smaller blood sugar response and helps you feel full. More importantly, this type of starch feeds the good bacteria in your gut.

NUTRITIOUS NACHOS

Yes, you can have nourishing nachos for lunch. My problem with tortilla chips is less about the fat content and carbs, and more about the inflammatory oils they're typically fried in. It’s so easy to make your own! Simply cut corn or flour tortillas of your choice into small chip sized triangles. Spray with a little avocado or coconut oil and bake in a 400 degree oven for 5-10 min. Voila!

Always balance your meals with a protein to prevent an energy crash and cravings later in the day. Here we topped the chips with black beans and goat cheese to round out the nutrients without sacrificing flavor. Other great protein-rich topping options could be refried beans or leftover shredded or ground meat.

CHARCUTERIE BOARD

Both adults and kids seem to love eating off of a board, so take advantage of it for meals, too! Plus, sliced veggies and proteins are more appealing when paired with crunchy sides and dips.

Dips are another place to add nutrients and balance to a charcuterie board. Hummus or yogurt-based dips add protein and flavor to the more carbohydrate-rich sides, like crackers.

We hope this gives you the confidence to try it yourself next time you’re in a pinch. We want to see your own lunch creations! Be sure to tag us @simpleeatsmke and @itskristicarlson on IG to show us what you’ve made.

Happy Spring cooking, cleaning, and healthy eating!

Good morning! It’s been a long time since our last post but I’ve been wanting to do one about recipes that use what’s already in your fridge. Since we are closed next week, I thought it would be a good time for you all to try these out. Our goal for these meals was to use up a bunch of ingredients in our fridges eliminating any food waste. These recipes are perfect because they are so easy to switch out vegetables and protein options with items you have on hand. Improvise! I will share some simple swaps and tips along with the recipes below so you can clean out your fridges along with us!

I’m a big fan of chia pudding because it’s so fun and easy to play around with. You can switch it up with different milks: oat, almond, flax, vanilla soy, chocolate, anything goes. My favorite toppings are toasted coconut and fresh berries, my kiddos love it with peanut butter & jelly. You can try it with almond butter and chocolate chips or cinnamon & raspberries even lemon zest and blueberries work. You see where I’m going with this??

Chia seeds are fiber-packed, mineral-rich little powerhouses, and some claim they're one of the most nutritious foods on the planet! We also love them for their high protein content and omega-3s, but mostly for their magic thickening powers. Add them to your smoothie or nut milk, and they'll become gelatinous, thickening up any liquid the longer it sits. Tip: Never eat chia seeds dry. They can cause digestion issues if eaten without gelling first!

Mushroom and lentil soup is one of my all time favorite recipes especially during truffle season. If you don't like the flavor of truffles or if you can't find them, feel free to omit. The soup is still delicious without. Also any mushroom type would work in this recipe. Have fun with the recipe and feel free to improvise. Some easy swap outs...

Lentils>white beans/garbanzo beans

Yukon gold potatoes>sweet potatoes/red potatoes

Vegetable broth>chicken or beef broth

Tuscan kale>fresh or frozen spinach

Learn to have fun and get comfortable in the kitchen. Always feel free to email me if you have questions about recipes or simple swaps!

Mushrooms are a tasty, light way to add savory, deep flavor, soluble fiber (to help keep you full!) and nutrients to your meals. There are thousands of mushroom types and each has its unique nutrient profile, but overall, any type is a great source of powerful antioxidants, B vitamins and minerals.

You can use mushrooms in many ways, but a few of our favorites are as meat substitutes or add-ins, roasted with our favorite veggies, or simmered in soups for hearty flavor and texture.

INGREDIENTS

• 1 yellow onion, diced

• 1 cup diced carrots

• 1 cup diced celery

• 2 medium Yukon gold potatoes, diced

• 2 cups Cremini mushroom , sliced

• 4 cloves garlic, minced 

• 6-8 cups vegetable broth 

• 26 oz. chopped or diced tomatoes 

• 1 teaspoon dried thyme

• 1 teaspoon dried basil 

• 1 teaspoon dried oregano

• 2 teaspoons truffle salt

• pinch red pepper flakes 

• 2 cups red lentils, rinsed 

• 3 tablespoons tomato paste 

• 3-4 cups Tuscan kale, roughly chopped 

• grated Parmesan for serving(optional)

• fresh parsley or basil, for garnish 

• croutons, crostini, or sliced crusty bread for serving

• truffle oil (optional) 

INSTRUCTIONS

1. In a large stock pot, heat 2 tablespoons olive oil over medium heat. Add onion, carrots, celery, mushrooms and potatoes and saute until starting to soften. Add garlic and continue to saute another minute. 

2. Add 6 cups vegetable broth, tomatoes, thyme, basil, oregano, truffle salt and pepper. Bring to a simmer. Stir in lentils and tomato paste. Partially cover pot and simmer for 45 minutes or until lentils are tender. Add more broth if needed, but I like this soup thick like a stew. Stir in kale. Season to taste with more salt and pepper. 

3. When you’re ready to eat, serve lentil soup with a generous topping of Parmesan, fresh basil, crostini, and a drizzle of truffle oil, if using. 

THAI SALMON CAKE SALAD

Crispy Coconut Salmon cakes + Thai Mango Salad

6 servings

Shrimp:

• 1/3 cup tapioca flour

• 1 tbsp garlic powder

• 1/3 cup coconut flour

• 1 cup unsweetened shredded coconut

• 3 limes zested

• 3/4 cup canned full-fat coconut milk 

• 1 1/2 lbs cooked and flaked salmon

• 2 eggs

• 1 1/2 tbsps coconut oil

• 3/4 cup cilantro, finely chopped 

1. On a small plate or bowl, add the tapioca flour and garlic powder, and whisk to combine. On a separate plate add the coconut flour, shredded coconut and lime zest. Mix well to combine. In a small bowl, add the coconut milk & 2 eggs.

2. Mix the flaked salmon, in the tapioca flour mixture and coconut milk & egg mixture. Combine and separate into ⅓ cup portions. Hand patty them into cakes. Then dip in the shredded coconut mixture. Place on a plate and repeat until all of the cakes are done.

3. Heat a skillet over medium heat and add the coconut oil. Add each cake to the pan and cook for 3 to 4 minutes per side. Top with cilantro.

Thai Mango Salad

• 12 oz shredded green and purple cabbage blend (or ~¼ head green cabbage and purple cabbage, shredded)

• 1 red bell pepper, cut into thin bite size pieces

• 3 ripe mangos (or frozen, defrosted), diced

• ½ cup thinly sliced green onion 

• ⅓ cup chopped roasted peanuts

• ¼ cup chopped fresh cilantro

• 1 medium jalapeño, seeds and membranes removed, finely chopped

Dressing:

• 1/3 cup creamy peanut butter

• 1/3 cup lime juice (about 2 to 3 limes)

• 1 tablespoon tamari or soy sauce

• 1 tablespoon apple cider or rice vinegar

• 1 tablespoon honey 

• 1 teaspoon sesame oil

• 3 cloves garlic, minced

1. Combine salad ingredients in a large serving bowl.

2. In a liquid measuring cup or bowl, combine all of the ingredients and whisk until combined.

3. Drizzle the dressing over the salad, and toss to combine.

ROASTED VEGGIE QUINOA BOWL

Roasted Veggie Quinoa Bowl 

6 servings

• 4 cups broccoli, chopped into florets

• 4 medium sweet potatoes, cut into 1/2-inch cubes

• 2 cups canned chickpeas 

• 1/2 cup lemon juice (divided)

• 1 tsp garlic powder

• 1 tsp onion powder

• 2 tsps Italian seasoning

• 1/2 tsp sea salt

• 1 1/3 cups dry quinoa 

• 3 cups vegetable or chicken broth

• 1/4 cup tahini

• 1/4 cup warm water 

• 3 tbsps maple syrup

• 2 tbsps pumpkin seeds 

1. Preheat the oven to 400ºF and line a baking sheet with parchment paper.

2. Transfer the chopped broccoli, sweet potatoes and chickpeas to the prepared baking sheet. Season the vegetables with half of the lemon juice, garlic powder, onion powder, Italian seasoning and sea salt. Bake for 30 to 35 minutes until vegetables are tender and chickpeas are crispy.

3. While the vegetables are roasting, add the quinoa and broth to a medium pot with a tight-fitting lid. Bring to a boil, cover with lid and reduce heat to low. Cook until the liquid is absorbed and quinoa is tender. Remove from heat and set aside.

4. While the quinoa is cooking, combine the tahini, warm water, maple syrup and remaining lemon juice in a small bowl. Whisk until smooth. Season with additional salt if needed.

5. To assemble, divide the quinoa and roasted vegetables between bowls. Drizzle with tahini sauce and top with pumpkin seeds.

FOR THIS RECIPE, YOU CAN DEFINITELY SWAP VEGGIES, PROTEIN, AND GRAINS. USE WHAT YOU HAVE - THE IDEA WILL BE THE SAME.

I recently teamed up with Nutritional Therapy Practitioner, Kristi Carlson. We learn so much from each other and have so much fun in the kitchen. Next time, we are going to be making healthy and quick lunch recipes. Stay tuned.

Happy New Year!

Hey! It’s a new year and a time when most people set new goals and expectations for themselves. If eating healthier, cleaner & making better food in general is one of your goals, Simple Eats is here to help. I met with Nutritional Therapy Practitioner Kristi Carlson earlier this week to do some recipe testing and pick her amazing brain to gain some extra knowledge about easy swaps and tips on how to approach the new year with food. We are sharing the recipes we made together with you and offering them on the new menu for next week. I am so excited to be working with her and I can’t wait for you to get to know a bit about her too. Feel free to reach out to Kristi or myself with any questions. I promise to make the upcoming menus at Simple Eats as fresh and clean as possible. Adding as many vegetables and new flavors as I can think of. If you have any special requests, please let me know. Always looking for fun and exciting new health-forward menu items.

Thanks for reading & Happy New Year!! —Krysta

Hi! I’m Kristi and I had a blast cooking with Krysta this week in the Simple Eats kitchen!

We all want the biggest bang for our time and money, especially when it comes to our health. So when your health is a top priority in the new year, it can be a little overwhelming to figure out where to start that’ll make a lasting impact. Although the latest diet trend or detox can be tempting, I’ve seen over and over again in my practice that it’s the small steps that make the biggest impact over time and stick for life. 

Start here! These are my favorite, simple tips to help you get on track, feel great, and keep you motivated through all of 2021 and beyond. 

Chew your food. Ever feel a little bloat or indigestion within an hour or two of eating? “Chew more” may feel trivial, but I can’t tell you the number of times this has made a significant difference in my clients’ digestion and absorption of nutrients.

When you chew each bite at least 20 times, you’re doing your digestion a huge favor by properly breaking down the food and giving the stomach enough time to produce the necessary gastric juices to further break it down and absorb it. 

After all, if you’re not properly digesting your food, you’re likely not properly absorbing the nutrients either. 

Try it for one meal (preferably your biggest meal of the day), and feel the difference or lack of digestive symptoms in the hours following.

Eat a wide variety of whole foods. Our brains love routine (and who has the time?), so it's no wonder we can find ourselves eating the same ten foods (or less) week after week. Even if these ten foods are whole foods, the lack of variety also means we’re lacking in variety of nutrients. 

This is why I love Simple Eats MKE. Not only are the meals well-balanced, nutritious and whole-food-based, but the variety of foods means your body is getting a rich variety of vitamins and minerals throughout the week, too.

Boost your hydration. You already know hydration is important, but your body may be literally flushing much of those 80 oz down the toilet if it doesn’t have the right balance of minerals to transport it to cells across your body. 

My top hydration tip is to add a dash of sea salt to your water (a favorite is pink Himalayan salt) to boost your electrolytes and improve the hydrating efficiency of the water you’re drinking. Add a squeeze of fresh lemon juice, too, and you have yourself a healthier electrolyte drink than most options on the market.

Eat balanced snacks. Ever notice you find yourself back in the cupboard shorting after snacking on crackers or chips? There’s a reason for the saying “once you pop, you can’t stop.”

It’s important to reach for snacks high in protein and/or fat to keep your blood sugar from crashing again and hold you over until your next meal. Some of my favorites are veggies with almond butter or hummus, jerky, or roasted chickpeas.

And if you find yourself always needing a snack at certain times of the day, consider upping the protein or fat content of the prior meal to help better meet your energy needs and keep you satisfied for longer.

Chicken & Butternut Squash Enchilada Bake

Chicken & Butternut Squash Enchilada Bake - 8 servings

INGREDIENTS:

1 butternut squash, peeled and cubed

1 yellow onion, chopped

1 can black beans, drained and rinsed

1/2 cup cilantro, chopped

1 cup packed fresh baby spinach

2 cups enchilada sauce

1 poblano pepper

8 corn tortillas

2 tbsp Avocado oil

1.5 lb chicken thighs, cooked and chopped

1 Avocado

2 limes, juiced

1/4 cup cilantro

1 Tbsp mayo

INSTRUCTIONS:

1. Preheat the oven to 400F.

2. Toss butternut squash in1 tbsp avocado oil, and place in the preheated oven for 40 minutes, tossing halfway through. Lower the temperature to 350°F.

3. While butternut squash is roasting, saute onion in 1 tbsp olive oil over medium heat until tender, about five minutes. Set aside.

4. Place peeled avocado, lime juice, cilantro and mayo in a food processor. Pulse until smooth.

5. Transfer the roasted butternut squash and onions to a large bowl with the chicken, 1 cup enchilada sauce, black beans, spinach, and chopped cilantro.

6. In a greased 9x13 pan, spread a thin layer of the enchilada sauce along the bottom, followed by three tortillas, butternut squash/chicken mixture, remaining tortillas, and remaining sauce. Bake for 20 minutes. Top with avocado cream and cilantro.

NUTRITION:

Calories 339

Fat 10g

Carbs 37g

Fiber 8g

Protein 24g

Brussel Sprout & Goat Cheese Frittata

Brussel Sprout and Goat Cheese Frittata - 6 servings

INGREDIENTS:

1/2 red onion

2 cups brussel sprouts

12 eggs

1 tsp vinegar

1 tsp Italian seasoning

2 oz goat cheese

Avocado oil / ghee

INSTRUCTIONS:

1. Sauté red onion in avocado oil. Once translucent, add shredded Brussel sprouts until slightly wilted.

2. Remove from heat.

3. In a large bowl, whisk eggs, vinegar, and seasonings.

4. Sprinkle goat cheese on top of veggies in the skillet. Pour eggs over veggies.

5. Carefully place the skillet in the preheated oven, and bake for 20 minutes, or until firm and golden brown.

NUTRITION:

Calories 197

Fat 13g

Carbs 5

Fiber 1g

Protein 16g

Kale Detox Salad 

Kale Detox Salad - 10 servings

INGREDIENTS:

2 cups shredded kale

2 cups chopped broccoli

2 cups chopped cauliflower

2 cups matchstick carrots

2 cups shredded Brussel sprouts

1/3 cup lemon juice

1 tsp fresh diced ginger

1 tsp fresh diced garlic

3 Tbsp olive oil

1 cup dried cranberries

1 cup slivered almonds

1 cup roasted chickpeas

INSTRUCTIONS:

1. In a large bowl, combine all ingredients through the Brussel sprouts.

2. In a small bowl or food processor, pulse lemon juice, ginger, garlic and olive oil until combined. Pour over the veggies in the large bowl, and toss to combine.

3. Top dried cranberries, almonds and chickpeas.

NUTRITION:

Calories 226

Fat 12g

Carbs 25g

Fiber 7g

Protein 7g

Pesto Spaghetti Squash Bake 

Pesto Spaghetti Squash Bake - 6 servings

INGREDIENTS:

1 spaghetti squash

1 lb raw chicken sausage

2 cups carrots

Tomato sauce 2 cups

1 cup cherry tomatoes

1 tbsp avocado oil

Pesto:

1/4 shredded Parmesan

1 cup packed basil leaves

1/4 cup arugula

1 tbsp garlic

1/4 olive oil

INSTRUCTIONS:

1. Preheat the oven to 400F. Place whole spaghetti squash in the preheated oven, and bake for 40 minutes. Remove, and once cool to the touch, slice in half lengthwise, remove the seeds, and scrape out squash from the skin. Reduce oven heat to 350F.

2. While spaghetti squash is roasting, preheat a pan on medium-high heat, and brown chicken sausage until no longer pink, and set aside. In the same pan, add carrots, and sauté until tender. Add sausage back to the pan, pour in the tomato sauce, and simmer on low for 10 minutes or until slightly thickened.

3. Toss red tomatoes in avocado oil, place on a sheet pan, and broil for four minutes, or until blistering. Add tomatoes and remaining juice to the pan with chicken sausage and sauce, and continue to simmer while you make the pesto.

4. Add all pesto ingredients to the food processor, except olive oil. Pulse until a paste forms. Continue pulsing, and slowly pour in the olive oil until combined.

5. Add spaghetti squash to the tomato sauce mixture, and toss to combine. Top with dollops of pesto.

Nutrition:

Calories 325

Fat 22g

Carbs 21g

Fiber 3g

Protein 14g

Cauliflower Shepherd’s Pie

Cauliflower Shepherd’s Pie - 6 servings

INGREDIENTS:

1 lb ground chicken

32 oz frozen or fresh cauliflower

1/4 almond milk

1 tbsp olive oil

1/2 onion

1/2 tsp garlic powder

3 garlic cloves

16 oz frozen veggie mix (peas, carrots, corn, green beans)

16 oz chicken broth

1 tsp thyme

1 tsp rosemary

2 Tbsp tomato paste

2 Tbsp coconut aminos

3 Tbsp arrowroot flour

INSTRUCTIONS:

1. Preheat the oven to 400F. Grease a large baking dish (9×11 or something similar).

2. Steam cauliflower until fork tender. Add to a high speed blender with almond milk and blend until combined. Add salt, garlic powder, and black pepper, and blend once more until smooth, set aside.

3. While the cauliflower is cooking, place a large deep pan over medium heat. Add ghee and onion and sauté for 5 minutes or until soft. Add ground chicken then use a wooden spatula to break into small pieces. Add 1 tsp of salt and cook until no pink remains. Add garlic and cook for another 2 minutes, until the garlic is fragrant.

4. Add in the frozen veggie mixture, broth, thyme, rosemary, tomato paste, coconut aminos, and 1 last teaspoon of salt then mix until completely combined. Cover to steam the veggies and bring mixture to a low boil. After about 8 minutes, remove the lid and add in arrowroot flour 1 tablespoon at a time, completely dissolving the arrowroot flour before adding the next tablespoon. Once combined, taste to see if the mixture needs any more salt, then add the black pepper and mix once more.

5. Pour into a greased baking dish and smooth throughout. Scoop the cauliflower mixture on top of meat mixture and spread evenly to cover. Broil on medium heat for five minutes, or until the top starts to slightly brown.

NUTRITION:

Calories 247

Fat 9g

Carbs 25g

Fiber 7g

Protein 20g

How to eat healthy during Covid

During the crazy times of these past few months, I’ve been encouraging people to keep focusing on eating fresh, healthy foods. It’s more important than ever to keep our immune systems strong with the fuel we put in our bodies. Don’t rely on takeout or at least choose wisely when ordering, cook more - you’ll be in control of the ingredients, stock up on fresh foods and if you don’t think you’ll eat them in time, freeze them. Produce, bread, even cheese can be frozen. Make smart choices and you’ll reap the benefits - your body will thank you. And don’t forget the importance of sleep, plenty of water and exercise.

Here’s an informative article on healthy eating during Covid-19 with some interesting stats too. Check it out:

Healthy Eating

Laundry Room Refresh

Since we’ve been home so much this past month, I felt like our house was starting to get unmanageable. I’ve slowly tackled some problem areas already and I’m becoming addicted to this organizing thing! It makes me feel like I have some control again. I’ve done a couple rooms so far and it feels great to have some order. And last week, I enlisted the help of my friend and Professional Organizer, Christina, who runs Joyspace based in NYC. So how do you organize when one person is in Wisconsin and the other is in New York?? Facetime!

We did a virtual session of my laundry room. I do not know how it got so nuts in there! Random stuff was shoved in the cupboards and there were piles on top of the washer and dryer which drives me bonkers.

How does it work?

Step 1: We chat about the space. I told her what I wanted the room to look like and what kind of items I wanted to store there. We talked about the problem areas and things that kept happening to make the space disorganized. Since we were Facetiming, I just showed her what I was talking about and what my struggles were. In my case, the laundry room becomes the catchall for everything that comes through the door because it’s where we enter the house. Things accumulate on the washing machine. Like a lot of things. And I had no idea the amount of cleaning supplies I had because they weren’t all kept together.

Step 2: We take everything out. and I mean ev-ery-thing. This was new to me. I usually just rearrange or take things out that don’t belong. This step is really eye-opening. It’s like moving in all over again, but it’s great because you’re going to purposefully put things back exactly where you want them.

Step 3: Sort, sort, sort. Categories will just naturally appear. We did cleaning supplies, laundry supplies, batteries/light bulbs/house stuff, lunch boxes (mainly because there isn’t a big enough spot in the kitchen for them), paper backups (toilet paper and paper towels), sunscreen & bug sprays, candles & lotions, light bulbs & batteries.

Step 4: Decide what to discard or keep. Some things ended up being trash but mostly things were put back in the rooms where they belonged and everything else was sorted and added to the new categories we made.

Step 5: Give everything a home. Every item must have a place to live. Period.

Put like items with like items - so all the laundry stuff together, all the batteries together, all the sunscreen together, etc. Plus grab items from other parts of the house so they all live together.

OUR STUFF BECOMES CLUTTER WHEN IT DOESN’T HAVE A HOME.

BEFORE

AFTER

I didn’t want to purchase any new baskets just to have them be matchy-matchy so we just rearranged from other areas of the house to make it work (since I’m a basket hoarder).

BEFORE

AFTER

BEFORE

AFTER

All laundry stuff in one spot.

BEFORE

AFTER

This basket of cleaning rags just makes the under-the-sink area look nicer and hopefully stops people from throwing other items in here.

Because other people come in here too, I made sure to label everything so there is no confusion.

This closet is big but only stored a hamper and the mops/brooms, etc. So I had Chris put in a couple of shelves which created more space and now there is a new home for cleaning supplies.

I would highly recommend hiring Christina to help you start a project, offer some advice and check in with you. We stayed on the phone for the most part, but when I was emptying the cupboards or hunting for baskets, I hung up and called her back. It was super helpful to A) block off a chunk of time to do it and having someone hop on a call with me made sure I followed through and B) ask for advice - what should I do with this? How should I do this? Where should this live? It was just nice to see where someone else would put things and talking about it out loud made me figure out good places to put things where they make sense. She’s offering a special rate for virtual sessions right now so take advantage of this time at home and contact her at christina@hellojoyspace.com.

Real Foods

Let’s get REAL… foods! There are copious benefits from purchasing, preparing and consuming real foods in their whole or natural form. Real foods are usually unprocessed, free of chemical additives and rich in nutrients. How can you tell if it’s a real food? We define real foods as single-ingredient items. Take for example, an apple. In its most whole form, it is directly from the tree with a stem still sitting on top. Apples are also found in other processed varieties including applesauce, apple juice, apple butter, etc. Although those items can still provide nutritional value, the original apple is by-far the best option for optimal health. This same concept applies to other fruits, vegetables, beans, legumes, grains and so on. 

Over time our society has shifted away from whole foods and turned to processed, ready-to-eat meals and supplements. It’s officially time to return to our roots. To further this point, here are a few specific reasons why we at Simple Eats MKE prepare all our recipes from scratch using whole foods! 

Vitamins & Minerals

Real, unprocessed foods are a primary source of essential vitamins, minerals and antioxidants which prevent a wide range of chronic diseases. 

Fiber

Whole foods are often full of fiber! Fiber gives you that sense of satiety, not to mention aids in regulating blood sugar and feeds your microbiota which promotes a healthy digestive system.

Immune Function

The antioxidants and phytochemicals in whole foods boost your immune system and help protect your cells from inflammation and damaging free radicals.

Weight Management 

Research has found that consuming and cooking foods in their natural form can prevent overeating and reduce total caloric intake.

Sustainability 

Purchasing raw fruits, vegetables and herbs is better for the environment and helps support local farmers.  

All of this to say, we want you to eat more real food and we’ll even do all the cooking ;) Win- win!  Our next menu is up and ready for ordering until Thursday at 6PM.

Article by Kate Rundell, future RDN. Visit www.nutrientnut.com to learn more about her perspective on health & wellness in the modern world.

Q & A with Milwaukee Boot Company

We were recently asked by Ryan, who runs the super cool boot store downtown Milwaukee Boot Company, to be featured on their site and we thought we’d share it here as well as some recipes we’ve been cooking up these past few crazy weeks.

What is your favorite thing about Milwaukee?

The evolution of the dining and cocktail scene downtown has been awesome to be a part of over the last few years. We are lucky enough to get firsthand views of new spots and trying new cuisine before the restaurants open to the public. It's pretty cool to meet the owners and chefs, hear what excites them and why they choose certain concepts to share with Milwaukee. The locals really support each other and lift each other up (always) but certainly now more than ever.   

What is the unique experience, product, or service you offer?

We run a meal prep service...healthy meals, delivered to your door weekly. Each week we create a new menu based on seasonal ingredients, we use local organic products as much as possible. We cater to dairy free, gluten free, and plant based diets. We really care about keeping our community healthy and making meals from scratch.   

How have you had to adjust your business to accommodate social distancing?

We have elimated pickup locations and do hands-free delivery only. We are using local farmers and butchers, getting the food delivered to the kitchen. We deep clean the kitchen before and after cooking. We all wear gloves and masks. We stager the cooking times so that we only have 4 chefs working at any given time.  

What music are you listening to? Fave Netflix binge? New Recipes? 

We recently got a vintage Marantz receiver and Sansui speakers from a neighbor (before quarantine:).  We have been going through records from our parents’ collections and listening to them. Lots of classic rock, blues, and jazz. We watched Tiger King along with the rest of the world and are currently binging The Outsider on HBO. We've been cooking and making new cocktails on the weekends to break up the week...excited to share some of those with you.    

How are you you staying positive while quarantined? Could be a quote, piece of advice, meditation, exercise, etc.

We get outside daily...luckily we live next to a walking path so we have been using that as much as possible. We are starting an indoor garden this week, it will move outside in a few weeks. We have young kiddos that keep us entertained and busy. Staying in touch with family and friends virtually.

Making sure to still get our veggies…

A simple & filling breakfast the kids love

Everyone loves a meatball

We’re trying to eat as much fresh fruit as possible too

And we’re also enjoying all this together time too

Every Bloody needs somebody

Bloodies are just better with Muir Glen.

Imagine you’re at Sunday brunch with the crew and you order a Bloody Mary. Your server sets it down, you take a sip and something’s missing. I guarantee it’s that fresh tomato flavor. Well, you’d better believe when I make Bloody Marys, I reach for the freshest tomatoes, like the ones my old friends at Muir Glen grow. Every time I open my pantry and see that Muir Glen label, I just get such a feeling of comfort. Not only because I love the farm-chic look of their can, but because I know I’m getting tomatoes right off the vines.

Simple Fact #1: Did you know Muir Glen picks their tomatoes at peak flavor and packs ‘em in eight hours? I also love knowing that Muir Glen shares my belief in supporting organic agriculture and being environmentally conscious. It’s so refreshing to know that I’m incorporating a tomato product into my recipes that supports farmers and their communities. Muir Glen also protects those unsung heroes of the farm…the bees. Well, maybe unsung isn’t the right word since they buzz all day, but those little workers do so much to promote growth.

Simple Fact #2: Did you know Muir Glen also partners with non-profit organizations that protect wildlife, in this case the bees? It’s hard to not go on and on about how I love Muir Glen, so let’s take a recipe break. Check out this refreshing, authentic Simple Eats Bloody Mary for any gathering or brunch. If you’re wondering where I get mine, I just shoot over to my local @outpostnaturalfoods. And great news, it’s on sale from Jan 22 - Feb 4. From now until Feb 4th, you can get 10 big 14.5 oz cans for $10! Recipe below:

Winter Gut Reset

We hope you enjoyed a magical and delicious holiday! With all the seasonal festivities, our routines can get thrown for a loop.  Whether up late dancing with cocktails or enjoying extra sweet treats, our bodies may need a little TLC transitioning back to our healthy practices.   At Simple Eats MKE, we are excited to offer a winter reset to deeply nourish the body and help you start the new year energized! 

Better than a New Year’s resolution, our three day winter reset focuses on delivering powerful plant nutrition in an easily digestible manner.  Each day is designed to rest the digestive system for improved energy, nutrient absorption and detoxification. This reset is not about deprivation or restriction but rather an opportunity to enjoy an abundance of potent vitamins, minerals and antioxidants to support and nourish the body. Enjoy!

Each day of your 3 day organic, plant-rich reset includes...

• Morning tea, roasted dandelion

• 1 nutrient bomb 

• 4 juices 

• 1 soup

• 1 salad

• Evening tea, chamomile+lavender tea

Roasted Dandelion Tea

Roasted dandelion tea is a beautiful alternative to coffee thanks to its robust flavor. Try adding a splash of unsweetened nut milk for a latte-like start to your day. Dandelion acts as a gentle diuretic to calm bloat. It also helps cleanse the liver. 

Nutrient Bomb

These sour bombs will get your digestive enzymes flowing and ready for the day! Each contains pomegranate juice for a dose of polyphenols (a micronutrient high in antioxidants that helps neutralize free radicals and calm inflammation) and spirulina. Spirulina, a green sea algae, is believed to boost energy and detoxify the body—a great superfood!

Juices

Each juice is deliciously balanced using an assortment of vegetables, herbs and a hint of fruit.   Fiber, which slows down absorption, is eliminated during the juicing process allowing the plant’s nutrients to be easily absorbed. For this reason we use fruit as an accent, not a main feature, to prevent blood sugar spikes which could lead to hunger later on.

Our recipes also include a variety of healing and detoxifying roots and herbs such as cilantro and parsley.  Cilantro is believed to assist the body in clearing heavy metals while parsley helps the body eliminate extra fluid without depleting vital minerals. You will also find warming elements like ginger to stoke your digestive fire.  

We recommend taking the juice out of the fridge and allowing it to come to room temperature or hitting it with a splash of hot water before consuming.  Also, chew your juice! This action releases enzymes to help the body absorb the goodness in your cup. 

Juice Varieties:

• Fortifying: Beet, Lemon, Cucumber, Ginger

• Nourishing: Celery, Pear, Parsley, Spinach, Lemon

• Energizing: Carrot, Cucumber, Turmeric, Ginger

• Grounding: Green Apple, Fennel, Cilantro, Lemon

Soups

• These nourishing  soups will keep you satiated and grounded thanks to a serving of healthy fat and fiber. Nutrient rich fats are incredibly important for many reasons. Primarily, they keep us full and add flavor to our food.  Also, soup’s volume gently stretches the stomach which shuts down hunger hormones. We suggest enjoying these soups for lunch. 
  

  Soup Varieties:

  • Day 1: Roasted Carrot Soup

  • Day 2: Creamy Cauliflower Soup

  • Day3: Green Detox Soup

Salad

With an abundance of  hydrating juices and teas, we wanted to offer something  to chew on! This simple chopped salad will satisfy the desire to chew with beautifying greens, zinc-rich pumpkin seeds and antioxidant-loaded blueberries. It is topped with a simple, anti-inflammatory olive oil and balsamic dressing for tang. 

Evening tea 

Relax into your evening with this mildly floral chamomile and lavender tea. Both herbs help to reduce stress and settle the nervous system. This steaming blend will prepare you for a sound night’s sleep. 

Cleanse is available every week. Order by Saturday at noon for delivery the following Monday.

Laura Docter is a registered nurse and nutritional therapy practitioner in Milwaukee, Wisconsin. Working one-on-one with clients, she helps optimize food and lifestyle choices to help people feel amazing. 

Meet Chef Laura

Hey Milwaukee! I’m thrilled to join the Simple Eats team. As a nurse and holistic nutritionist, I am passionate about helping others heal and thrive with real, amazing tasting food. 

As a nurse, I have always been drawn to the root cause of illness and how to prevent it. It wasn’t until things got personal that I fell in love with the healing power of food and cooking. Determined to feel my best, I dove into researching the medicinal properties of food and was fascinated by the results. 

As I cleaned up my diet and my thoughts around food, I noticed a huge improvement in my digestion and even mood. Meals no longer left me sluggish.  Instead they made me energized and alert. I realized that we have an opportunity every day to support our bodies with what we eat. Now I am inspired to help others optimize their food and lifestyle choices.  Whether you want to improve energy, decrease bloating or stabilize weight, I believe in making the process simple, fun and sustainable.

Part of this process is making healthy choices easy—another reason I love Simple Eats. Together we can elevate your less healthy meals and snacks with nutritious and satisfying options.

So if you want to reconnect with food, heal your body and feel amazing, I am here to help and would love to chat! When I am not cooking in my kitchen, you can find me hiking at Lapham, taking a yoga class, biking by the lake, or being a true homebody organizing my closets and watching Netflix. Checkout 3 of my go-to recipes below:

BRIGHT AND CRUNCHY ASIAN SLAW

GOLDEN CAULIFLOWER CASHEW SOUP

BUCKWHEAT GRANOLA

Meet Chef Lizzy

Hi, I’m Lizzy! I found my passion for cooking through my mom and older sister. Growing up, we found cooking to be a great way to spend quality time together, exploring new vegetables and flavors. Learning together is such a treat and to this day, we like to go beyond any family favorites and make new, fresh meals, especially around our cabin fire pit.

My focus on learning continued as I graduated from UW- Milwaukee with a Bachelors in Middle Childhood / Early Adolescence Education. While pursuing my degree, I was lucky enough to earn a position at the college daycare center as a caregiver. Aside from getting to develop relationships and learning opportunities for the kids, I got to make fresh, delicious snacks for them. This was when I began to learn the balance of health and flavor in a kid-friendly way. With little adaptations to “kid favorites”, it is easy to get more vegetables into their diet and love those vegetables they think they hate!

Cooking for busy families is one of my favorite parts of working at Simple Eats. In my free time, I try to stay active bringing my precious dog, Penny, on long walks around Milwaukee, hiking and biking. However, I like to recharge outside on our balcony surrounded by plants. I also love to go out and explore new restaurants and establishments around the city to see and taste the newest flavors!

Here are 3 of my favorite meals to make:

SOUTHERN TOMATO PIE

HEALTHY MAC N’ CHEESE

SWEDISH MEATBALLS

Stay tuned next week…Krysta will be posting about apples and her favorite thing ever, fall decor!

MEET CHEF MEGAN

Megan was raised in the country on a small farm where her family nurtured the growth of their gardens and livestock through biodynamic methods. Biodynamics integrates science and nature through thoughtful adaptation of landscape and climate. From raising bees to pollinate plants to raising sheep to fertilize the soil, the biodynamic method aims to utilize our natural surroundings to create sustainable farming methods. This holistic approach to farming has transcended all facets of Megan’s life and motivated her passion to obtain her Masters in Nursing so she could help others achieve optimal holistic health as well.

Megan leads a gluten free lifestyle and believes moderation is key to everything. If you are looking for thoughtfully obtained meat and produce, searching for delicious gluten free recipes, or simply wanting to modify your lifestyle to obtain better health and balance, then Megan is your girl.

Here are 3 of her go-to recipes:

RED CURRY WITH THAI TURKEY MEATBALLS

I recommend cooking your noodles in the stock which adds extra flavor AND saves us from using two separate pots!

HEALTHY BIBIMBAP WITH FRIED TOFU

SPRING ROLL BOWLS

Meet Chef Valerie

Hi SimpleEats readers, I’m Valerie! I love everything health and wellness and eating a whole food, plant-based diet. I really enjoy yoga, cooking for my family and eating healthy. I also love reading about the “Alkaline Diet” and our digestive system and how it plays a major role in our health. The alkaline diet is basically a science- backed diet saying that our bodies are naturally alkaline and we make them acidic by eating dairy, meat and sugar and drinking coffee. And basically science proves that disease can’t live in an alkaline environment so when we can keep them that way by eating a whole food plant based diet, we won’t get sick.

I’m also in love with my 2 French Bulldogs, Dennis (6) and Greg (2) - look at these faces!

I love SimpleEatsMKE. I met Krysta at Trader Joe’s, where I also work, and one day, we just started chatting. I told her how I love to cook and was planning on making this big dinner with appetizers for my mother’s birthday and she gave me her card and told me to contact her if I was interested in cooking. I’m so happy I did and want to do more with food and wellness in the future.

I’m sharing the following 3 recipes because they’re my go-to’s (vegan versions of course). My husband Ryan is not vegan so sometimes I cater to him and add a little cheese.

GREEK SALAD

PAN FRIED LEMON RICOTTA RAVIOLI

VEGAN SMOOTHIE BOWL

Nantucket in July

I wanted a nice little getaway for me and my friend and I’ve always dreamed of going to Nantucket...or Martha’s Vineyard…or Cape Cod or Maine…or one of those places that I’ve seen in movies or in magazines that are picturesque and are known for the best, freshest seafood. We decided on Nantucket which we were convinced wasn’t a real place because it was so dang cute. All the houses were the same color gray and each one was loaded with these big beautiful hydrangeas and EVERY single bike in this town had a cute basket up front.

We rented bikes and rode around, to the beach and to Siasconset to see all the beautiful big houses with beautiful flowers. I always think I’m in good shape until I get on a bike for an hour and can’t feel my butt for 3 days because I’m actually in mediocre shape.

One of our favorite parts were the Uber drivers. They were so lovely and friendly and we asked them lots of questions and they loved talking about Nantucket and how they came there, fell in love with it and never left. That was a very common theme and we felt the same. Until our flight was cancelled and we were trapped on the island haha. The other favorite part was the outdoor shower at the Airbnb. Before we got there, we just thought it meant a shower you rinsed off in after the beach but this was an actual, legit shower OUTSIDE. Like you were naked and shampooing your hair under the trees! It was the highlight of my morning and now I’m trying to convince Chris we need one in our backyard.

I’m convinced I will like seafood if I get it right from the ocean and not shipped to me in Wisconsin. But I guess I don’t. I don’t like the smell or the texture or the way they fry things with the legs on it and you end up eating the tendrils. And don’t get me started on calamari – what’s that all about?! So this trip to the most adorable town ever was amazing but I’ve finally come to terms with the fact that I don’t like seafood. I can handle fish and shrimp and eat salmon all the time. But that is it.

(This lobster roll was good though.) But I think it’s more about the bread and butter. So needless to say, you’re not getting any recipes for seafood sandwiches. You’re getting vegetarian because that’s what I lean to and it’s summer so we should feel like eating fresh and healthy and light foods. And when I made these two things a couple weeks ago, they were just so freaking good, I had to include them. I didn’t have all the ingredients I needed so I improvised and liked the final result better so the recipes reflect that.

SZECHWAN SLAW

TRUFFLE MUSHROOM AND LENTIL SOUP

I also wanted to mention we are now offering our SimplyNatural countertop spray on the website. For the kitchen, I really want to use something non-toxic because I noticed Rex and Ruby drop food on the floor or spill juice on the counter and then they eat it or lick it and I really don’t want them eating and licking chemicals. If you’re kids eat off the ground like mine do, you should have a bottle of this stuff handy. Only 4 ingredients: Essential Oils, I used Doterra brand eucalyptus oil, castile soap, organic apple cider vinegar and filtered water. That’s it! and it works great and smells amazing and it makes cleaning more enjoyable. You can buy online and add to your weekly meals for pickup or delivery. SimplyNatural

We all should be striving to lessen the amount of chemicals we introduce into our homes, our food, our clothes, our skin. Some of these scary ingredients and known carcinogens affect our respiratory system, our hormones, our fertility, our air, our environment, our sea life, everything! Natural is the way to go for my family. Check out the research: Essential Oil Safety Report.

Summertime Magic

I haven't done a blog post in some time...I've been on a taco dip and swimming kick with little to no room for much else. I have been going through the summer feels and trying to spend as much time with my kiddos as possible. They are hilarious and fun, also the coolest people I know.

I finally found some inspiration for real clean foods again when I realized my shorts didn't fit me and I had to lay off the chips and dips for awhile. This menu is perfect for meal prep and includes tons of wonderful vegetables and plant-based options. The lentil meatballs are so simple and so satisfying...I am going to go eat one right now!!

BBQ LENTIL MEATBALLS

CRUNCHY DETOX SUMMER SALAD

The detox salad is my “get me back in my shorts” salad

GREEK ORZO SALAD

The orzo pasta is perfect to bring to potlucks it’s so easy and everyone loves it!

QUINOA CHILI

I made the chili for my hubby. I’m freezing it so he has food while I’m out of town next week. Otherwise he will just eat hamburgers and pizza everyday.

We are working on a ton of new things over here at Simple Eats headquarters...AKA my bedroom/office:) I plan on having a cookbook out by the holidays, new videos for you to follow along with us in the kitchen, and some all natural cleaning stuff available for purchase on the site. WOW! I am going on a trip next week to Nantucket to get focused & energized. I can't wait to share all this fun new stuff with you! Now go make those meatballs...HURRY!