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How to Eat Your BOX! (Week of 12/24/17)

Yellow Straight Neck Squash:

Use them just like you would zucchini. Yellow squash are most often used as a cooking vegetable but can easily be enjoyed raw. It makes a great salad when sent through the spiralizer and tossed with carrots, cucumber, and snow peas. Like cucumbers, summer squash are good when marinated for a couple hours in the fridge. Simply toss in lemon juice, olive oil, crushed garlic, salt and pepper, cover and let sit in the fridge for a time. Add freshly chopped basil or parsley right before serving.

Bunch Carrots:

Twist the tops off those carrots as soon as they arrive so that they stay nice and crisp in the refrigerator. If you’re reading this, you’ve chosen organically grown carrots, so give yourself a fist bump. ? Carrots are so important to get organic because conventionally grown carrots are often a concentrated source of heavy metals, nitrates and pesticides. Eating carrots is a healthy alternative to junk food, and just one carrot can boost your willpower that is in resistance to those processed foods. Consider adding bunch carrots on to your order on a weekly or bi-weekly basis. Your body will thank you!

Yams:

Baked yams make one of my all-time favorite snacks. They are also a great added to soups, stir fries, burritos, you name it! Or, just eat them all by themselves as a snack/side dish. I like to dice mine up into small cubes, toss in a little olive oil with a pinch of salt and bake at 425° for about 20-30 minutes, stirring occasionally until tender and edges are browned. Also, very good when sprinkled with cinnamon. Yum!

Featured Recipe: Mediterranean Roasted Vegetables

Loaded with herbs and bursting with flavor. Add them to a hearty grain (rice, quinoa, tempeh, etc.) bowl for optimal nutrition! Serves 6.

Ingredients:

1 lb. potatoes, cut into 1” pieces

2 yellow straight neck squash, cut into 1” pieces

1 onion, cut into 1” pieces

1 bell pepper, cut into 1” pieces

20 cherry tomatoes, halved

2 tbsp extra virgin olive oil

3 garlic cloves, minced

2 tsp Italian seasoning

1 tsp dried thyme

½ tsp crushed red pepper

½ tsp sea salt

½ tsp black pepper

 

Instructions:

  1. In Preheat oven to 400 degrees.
  2. Layer potatoes, yellow squash, onions, bell peppers, and cherry tomatoes, on two medium baking sheets.
  3. Mix olive oil, minced garlic, Italian seasoning, dried thyme, crushed red pepper, salt and black pepper to small bowl. Mix to combine, then drop spoonfuls of seasoned oil over prepped veggies on both baking sheets, use hands to toss and coat.
  4. Roast in the oven for 18-20 minutes or until all vegetables are cooked through, be sure to check the potatoes with a fork for doneness. Remove both pans and stir after 10 minutes of roasting.
  5. Serve as a side or toss in a power/grain bowl.

 

adapted from recipe by lemonsandbasil.com

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Good Food Health Coaching by Klesick’s

It is sure nice to be on this side of the Holiday Season. After New Year’s, life will settle, and things will return to a relatively more normal routine. And as far as I am concerned routine and normal are greatly appreciated!

The new year always brings such fresh optimism and renewed energy, we just need to sustain it, but how? That is the million-dollar question.

Well the answer depends on what the goal is that you are trying to accomplish. If the goal is to lose 5lbs maybe two weeks to a month. If the goal is to lose 50lbs maybe 1-2 years. If the goal is to lose that last 5 lbs., maybe 2 or 3 months!

Maybe your goal is to run a 5k which will require different training than a 10k or a Marathon. But no matter what the goal is, each person has to assess where they are, how attainable the goal is and then develop a plan to accomplish the task. The first hurdle is recognizing that something has to change, and then acting upon that goal. Don’t get stuck in the planning mode; yes, plan to be successful, but don’t be a successful planner!

Let’s talk about what makes achieving a goal successful. First, you need a good goal, that is reachable, but a stretch. Second, the big picture/plan, AKA the final goal. I like to use a business strategy called 4DX. Essentially, you state the goal “from x to y by z”. For example, I want to go from 205 lbs. to 185 lbs. by 3/15/18. Third, implement the plan. If your goal is to lose 20lbs, your plan might look like: eat 3 meals a day, cut out processed sugar, no snacking, drink 3 glasses of water, weigh myself Wednesdays/Sundays. The last part of the plan is probably the most important: accountability! Once you have decided what the goal is, its timeframe, and the plan to win, then you’ll need accountability.

Accountability can take many forms, a life coach, a counselor, a friend, joining a group. I am a big fan of accountability, it just makes reaching a goal that much easier.

Klesick’s is going to offer a group coaching call weekly via a private Facebook group. Our accountability will revolve around good food and incorporating more of it into your diet. The Good Food Coaching will be focused around eating better to feel better and a byproduct of eating better is losing weight. We are going to limit the group to 30 folks. The price for the Good Food Coaching and accountability will be $8/wk. and will run for 3 months. If you would like to join us on this journey, visit this link.

Wishing all of you a wonderful start to the New Year and we will see you in January with more good food conveniently delivered to your door!

 

Farmer and Health Advocate,

Tristan

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How to Eat Your BOX! (Week of 12/17/17)

Fuyu Persimmons:

STORE: Store ripe Fuyu persimmons at room temperature for up to three weeks. They will keep in the refrigerator for up to two months. Persimmons are ripe when they turn a dark orange, they will still be fairly firm.

PREP: Prepare ripe persimmons by hulling them (cutting out their top and its attached flesh), slicing, and peeling them—much like you would a tomato. Remove and discard the large black seeds should you encounter them.

USE: Add sliced persimmons to a salad, whip up a smoothie or make a festive persimmon pudding. They are great sliced up and eaten as is, too!

Ginger:

Ginger and wellness go hand in hand. It has been used in Chinese Medicine for thousands of years and is known to help soothe digestive disturbances, alleviate nausea (often used early on in pregnancy), as well as stimulate the circulatory system.

Try it! To make tea, simmer 3/4 teaspoon (0.5 to 1.0 grams) of chopped ginger (you can peel it with a vegetable peeler or paring knife first) in 1 cup of hot water for five minutes in a closed teapot. Feel free to add a little lemon and honey for a winter tonic tea.

Ginger is also great in soup. Pair it with carrots. Fresh ginger, grated or pureed, brings wonderful zest to hot, creamy winter soups. Another great way to enjoy ginger is in stir-fries—almost every stir-fry could use a little grated or even minced ginger to spice things up.

Arugula:

This peppery green is ubiquitous with fresh salads (try it with blue cheese, walnuts and Asian pears), but it is also great atop pizzas (add just after you remove them from the oven, and allow to wilt slightly), or to wilt atop a winter soup. Arugula pesto has its own following too. Store in the refrigerator and use within 3-4 days to prevent from becoming bitter.

 

 

Arugula Salad with Parmigiano Reggiano

This recipe explains how to make a salad that’s on countless Italian restaurant menus. The salad is simple. What makes it so good is the peppery flavor of arugula combined with the nutty, salty flavor of Parmigiano-Reggiano cheese. Serves 3.

Ingredients:

 

3 Tbsp lemon juice

4 Tbsp olive oil

1/2 tsp salt

1/4 tsp pepper

One bunch arugula, washed and chopped

1/2 head leaf lettuce or romaine, washed and chopped into salad-bite sized pieces

1/3 – 1/2 lb. Parmigiano-Reggiano cheese, grated

Instructions:

  1. In a small bowl, whisk together lemon juice, olive oil, salt and pepper.
  2. In a salad bowl, blend together the lettuce and Arugula.
  3. Drizzle the dressing over the lettuce & arugula. Add the grated cheese. Toss lightly and serve.

adapted from recipe by Jennifer Meier

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Love

I think this time of year is a powerful reminder of what was, is, and what can be. All of us find ourselves at different places than we were last year. Some of you have moved and are getting accustomed to new environs, establishing new relationships, and building community. Others have moved back to “home” and are reconnecting, reestablishing old relationships and rebuilding a sense of community.

Some of you are welcoming new family members—a new son in law or daughter in law or maybe a new future prospect for marrying into the family. Others are welcoming new children and introducing them to the wonder and awe that is life and life at Christmas. And a few more of us are welcoming grandchildren to their first Christmas’s.

Like many of you, I find myself experiencing life at warp speed. But one thing that is not lost on me is that I am a year older this Christmas and so are most of the important people who are in my life–except Arlo and Nathan our newest grandsons experiencing Christmas for the first time and joining our other grandchildren Kaden, Hadlee and Grayson. It is going to be a lot of fun around the farm this holiday season.

Joelle and I are in that middle spot. We have grandchildren, and children and older parents. It is a beautiful season in life, but a full one. It makes me think about Grandpa Hank. It has been years since he passed away, but what is forever etched in my memory are his eyes. If there ever was a tinkerer or inventor, it was Grandpa Hank. He built a riding lawnmower that could also be used to split wood and another attachment to mow the hillsides. Good old-fashioned ingenuity!

Funny thing about Grandpa Hank, his great grandson Aaron got the “bug” one day and took two riding lawnmowers and found a way to attach them and make an articulating lawnmower that was steered using pulleys and a winch. In many ways Grandpa Hank still lives and his talents and gifts are passed on, just like each of our talents and gifts will be passed on.

But back to Grandpa Hank’s eyes. As dusk was setting on his earthly life, I would watch his interactions with the family—all those little ones running around, stopping by for a hug or the newest little one landing in his lap. His eyes were always focused and taking in the entire scene. I think he was still a big kid, with an even bigger appreciation for life. The wonder and awe of life was not lost on him.

Love is a gift and is best passed on, but we will have to keep our eyes open to be able to not only share our love, but also to receive love. We can love and be loved because a baby boy born on that Christmas morning first loved us.

Wishing you a Merry Christmas and the most blessed of Holiday seasons,

 

Tristan

Farmer, Health Advocate

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Keep the Holidays Healthy

Does anyone else think that this is a lofty goal?! Everywhere you turn there is an advertisement to buy something, do something, donate to something, plus all the running around and mental energy to keep up with it all! To complicate matters, our will power is severely depleted when it comes to food because we have already made another 100 decisions that day. We just don’t have the energy, time or will power to cook or prepare a healthy snack. And the winner is…. Sugar and Processed Foods! The loser is….

But there is an antidote to the food traps. Planning! We have to plan to eat healthy or most of us will have a lot more to “lose” in January. It is the same with our finances. If we don’t want to owe VISA/MC for this holiday, we will have to plan where our money goes and how it gets spent. Otherwise, come January, we will have two crises, a visa bill crisis and a “I ate too much in December?!?!”-crisis. But personally, I want to have “0”, NADA, no, crisis in January. Not a financial crisis. Not a weight crisis. And I want that for you, too.

With Thanksgiving down and Christmas coming, I am going to have to be diligent. It is hard enough to eat well, but during this season there is SUGAR everywhere and for a lot of folks, sugars and flours are addictive. If you are one of those people and honestly find yourself craving sugar, this season is especially hard. Just saying “no” probably hasn’t worked in the past and it probably won’t work now either.

I personally don’t believe that this is a will power issue. Many of us have elevated insulin levels in our bodies and elevated insulin levels block a hormone called Leptin whose primary job is to let us know that we are full and to stop eating. This means that for a whole lot of people, the natural processes of eating and feeling full aren’t working. This is due in part to a diet with too much processed foods in it. The other challenge is that in order to make this switch, a person will need accountability—firm, loving, compassionate accountability–to help them hold on to the new way of eating.

The good news is that our body is so resilient that we can lower our Insulin levels so Leptin will begin to work again. The solution is simple, we will need to eat whole foods and less processed foods, and, yes, eliminate Sugar (except that which is found in fruit and vegetables.)

Look for more information next week on eating better during the holidays. Until then continue to eat healthy and be healthy,

 

Your Health Advocate and Farmer,

Tristan Klesick