All Posts Tagged ‘free range

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Brussels Sprouts + Potatoes + Eggs

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If you follow my blog then you know by now that I eat weird things for breakfast, including brussels sprouts. Roll with it. And try it!

This recipe is relatively quick, filling and delicious. We especially love having this breakfast right before a hike, like we did this past week.

She asked for 5 eggs; we settled on 3.

She asked for 5 eggs; we settled on 3.

Hiking Mount Seymour

Hiking Mount Seymour

charleyhike

Make this recipe quicker by doubling or tripling the potatoes and brussels sprouts so you can reheat them throughout the week. The following recipe serves 2 very hungry people, and is Whole30 approved.

Ingredients

2 cups diced golden or red potatoes

2 cups halved brussels sprouts

1 tbsp paprika

2 tsp arrowroot powder

2 tbsp coconut oil

salt and pepper, to taste

4-6 eggs (2 or 3 per person)

Directions

  1. In a large bowl, toss the potatoes in 1 tbsp of melted coconut oil.
  2. Add the paprika, arrowroot powder and salt, and toss again until the potatoes are evenly coated.
  3. Heat a large pan on medium heat and add 1 tbsp coconut oil. Add the potatoes and fry for 5 minutes.
  4. Add the brussels sprouts and stir in the pan to combine. Continue to fry the potatoes and brussels sprouts for approximately 10 more minutes, or until potatoes start to crisp and cook through. Be sure to stir every few minutes.
  5. When the potatoes and brussels sprouts are almost finished cooking, prepare your eggs. My favourite way to eat them is poached, on top of the potatoes and brussels sprouts. (For instructions on how to poach an egg, click here.)
  6. Serve your potatoes and brussels sprouts in a bowl or on a plate, with your eggs. Enjoy!
Ta da!

Ta da!

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Q&A: Organic and Other Labels

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I posted on my Facebook page last week, asking for people to leave any questions they have that they would like answered in a blog post. I’ll be working on answering these questions as they come up. Please feel free to shoot me an email (joanna@wellnesswithjoanna.com) or leave a comment at any time with questions!

Here’s a great one that I think a lot of people get confused about.

Question: What is the difference in “terms” you see in your grocery store? Organic, grass fed, grass finished etc. They all sound healthy but I’m sure some of it is marketing and you aren’t getting what you think you’re buying.

Answer: Yes, a lot of it is marketing! Here’s a list of some common terms and labels and my simplified definitions. 

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Organic: If a food is labeled organic, then it means that no synthetic chemicals have been used to grow it or make it. That means no GMO ingredients, food additives, antibiotics, sewage sludge (yes, this is used in conventional food!), or pesticides. Animals must be fed organic feed without animal byproducts.

Natural: In the USA, this term really has no meaning. It is not regulated at all, and so can be used by anyone on any product. Of course the term implies minimal processing, but because it is not regulated, it cannot be trusted and is often used to trick consumers into paying more money for a less than desirable product.

However, in Canada, the term is regulated and can only be used as a label on foods that do not contain any food additives, artificial flavouring, and have not been significantly altered by processing.

Cage Free: This means that the animals were not raised in cages, but does not tell you what the animals were fed or describe any other living conditions. These animals could still be packed into barns with no room to move and no access to pasture.

Pastured: This indicates that the animal has been raised outside, but it does not tell you the amount of time spent outside. (It could be outside for a very limited time each day, making the term misleading).

Free Range: Free range hens must have access to the outdoors for the majority of the year. Their feed cannot contain antibiotics or hormones. (These are the eggs I insist on buying.)

Free Run: Free run hens are not confined to life in a cage, but are allowed to only roam on the barn floor. They are not required to be allowed access to outdoors, and they eat the same feed as conventional hens, including antibiotics and hormones.

Grass Fed: Grass Fed is a term that is quickly becoming over used and misused. Originally, grass fed implied that the cow was raised on grass exclusively, and allowed to range free. Recently, because of the increasing demand for grass fed beef, the term has sometimes now been used to describe cows that have been only partially grass fed. Often, farmers will feed the cow grain to sweeten and fatten the cow for a few months before it is butchered. This alters the nutrition immensely (negatively). This is one example of the importance of knowing where your food comes from. Get to know your local farmers and the people you buy your food from!

Grass Finished: This means that the cow has been grass fed for the entire duration of it’s life. No grain, no corn and no antibiotics or hormones.

Hormone Free: This means that no synthetic hormones were administered to the animal at all. This one is tricky and often used to mislead consumers into paying a higher price for food than is necessary. Federal Law permits the use of hormones in poultry or hogs, but the meat is often labeled ‘Hormone Free’ anyway. Do not pay more for chicken labeled hormone free, as it is no different than chicken without the label. However, keep in mind that ‘hormone free’ still does not tell you what the chicken has been fed or how it was raised (humanely or squished into horrible cages).

Antibiotic Free: This means that no antibiotics were used over the animal’s lifetime. Again, this is a good thing, but still does not tell you how the animal was raised or what it was fed.

Farmed (referring to seafood): This means that the fish have been raised in tanks or enclosures. They are often contaminated, given antibiotics, and have two to three times less Omega 3’s than wild fish.

Wild Caught (referring to seafood): This means the seafood has been caught by fishermen in the open water, in their natural habitat.

Any more labels you’ve been seeing in your grocery store that are confusing? Leave a comment and I’ll add it to this list.

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Chorizo Egg Muffins

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I’m always on the hunt for quick protein fixes, especially when I get home from the gym and want to fill my belly right away. In It Starts With Food by Melissa and Dallas Hartwig, they advise to eat protein 15 minutes after a workout. I try really hard to make sure that happens and sometimes it’s difficult because I’m really not into shakes or fancy drinks. These egg muffins are perfect! You can pack them to take to the gym with you and eat cold, or pop them in the microwave for 30 seconds when you get home. There are all kinds of variations you could do with these: ground beef and salsa, bacon and veggies, ham and raw cheese, etc.

Ingredients:

-10 eggs

=3 chorizo sausage links

=1 tbsp coconut oil

-1 red bell pepper, diced

-half of a leek, diced

-1 small yam, diced

Directions:

1) Preheat your oven to 350 degrees.

2) Melt the coconut oil in a large pan over medium heat.

3) Remove the casing from the chorizo sausage and crumble into the pan. Fry until cooked through.

4) Add your veggies to the sausage in the pan and fry for 2-3 minutes, and then remove your sausage and veggies from the pan and let cool. (If you cook them too long they will become mushy when baking in the oven.)

5) Crack the eggs into a large bowl and whisk them until well blended.

6) Add in your sausage and veggies and mix well.

7) Pour into a lined or well greased muffin tin and bake for 20-30 minutes, or until a toothpick inserted into the middle of a muffin comes out clean and dry. This recipe yielded 15 muffins.

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Whole 30 – Week 5 – Meal Plan

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Only two more days! Congratulations to everyone who has held on this far. Now the most important part is coming next: Life After Whole30. Don’t mess this up! Carefully re-introduce foods in the proper manner. You’ve worked hard so please don’t throw it all away now.

Breakfast:

Sausage Egg Cups

Spicy Breakfast Stew (I’m sure by now you guys have become accustomed to eating weird stuff for breakfast!)

Meat Crust Quiche

Dinner:

Beef Pot Roast

Baked Garlic Mushroom Chicken

Grilled Flank Steak with Cilantro Balsamic Marinade

Spicy Shrimp Butternut Squash “Rice” with Tomatoes

Italian Chopped Salad

Hawaiian Turkey Burgers

Crockpot Pulled Pork Chili

Previously:

Week 1

Week 2

Week 3

Week 4