Category Archives: Nutrition

What to do with leftovers?

Last night we had some Japanese take away with friends for a fun, relaxing evening.  After having an avocado brown rice roll, miso soup and a side salad, I was stuffed and ended up taking about half of my main meal of Vegetable Yaki Udon home.  The best way to doctor it up so the smaller amount is actually filling? First, boil 3 oz each of frozen broccoli and spinach, 1/2 cup white beans, and 1/2 cup of vegetable broth.  Once the broth has reduced and the vegetables are heated all the way through, throw in the leftover noodles and serve once heated completely. I prefer to reheat on the stove, but this totally works in the microwave.

Balance.  

Progress and not perfection.  That is what we strive for here at Nutrition Map. We strive for balance. For example, pictured here is one of my favorite desserts. This is a total, “have an oatmeal with chia seeds in the morning before you have it” kind of dessert that should come after a meal full of beans, oodles of plants with a flax seed berry smoothie chaser followed by a long walk. BALANCE.

Upside Down Chocolate Caramel Flan Cake

 

 

Happy Holidays From Nutrition Map

The holiday season can bring great times with those you love and hope for the new year to come.  This year has been a wild ride for me and I had to take some time off from the website to get some things into much needed order (more on that another time), but I am back with big plans for you all for the rest of the year and in 2016. Enjoy!

 

Nutrition Map Presents: Coffee Wars!

Are you serious about your morning cup of piping hot java?  Are you a brand loyal die hard that can’t fathom going anywhere else except (insert your brand) for your cup o’ joe?  Do you enjoy the gasps and stare downs you get from friends when they ask if you want anything from the café and they actually hear your order? Do you get a hearty internal giggle the more intricate your order is, or are you a straight up “light and sweet” kind of person? Let the coffee battle begin! Nutrition Map presents: Coffee Wars!

Show your support and choose your favorites by voting with your purchase. We have t-shirts in short and long sleeves as well as sweatshirts for those chilly days. Choose between:

Green bad-coffee
I am partial to this one for some pretty obvious reasons.  Click here to see my video for evidence. 
DD bad-coffee
For those of you that run on this establishment. I am partial to the Nutrition Map orange they use.

 

Don’t like coffee?  We have you covered! Check out our neutral and uber sexy “Bringing Healthy Back” shirt just in time for the new year!

healthy_back Black SHIRT
Get off the fad diet bandwagon and start your “forever” lifestyle just in time for 2016. Share the message and start bringing healthy back! 

Can’t decide? Buy them all for you and everyone you adore!

This project will benefit www.nutritionmap.com in the development of the next publication due out in 2016 geared at demystifying nutrition as it relates to health, disease prevention & management, and weight loss.  This is our way of making the world a better place in our own little way. We hope to once and for all remove the body shaming that happens in the nutrition world between the “experts” in nutrition (e.g. that diet doesn’t work, the creator of it is overweight!”) and get you on the right journey for you in your quest for health.

We will remove the labels from meal patterns.  No more of that:

  • “I can’t eat that, I am low carb” or
  • “I have to avoid that, it is too low in fat” (yes, I hear this one), or my favorite…
  • “I’m Paleo” so I cant eat that”. You know what Paleolithic man ate? Paleolithic man ate bugs my friends, bugs.  Let that one stew for a bit.

Happy voting and thanks for supporting our small business.

Click here for the StoreFront for all the shirts in Coffee Wars! 

 

Comfort Congee

This is one of my favorite additions I gained from meeting my husband. This rice porridge has become a comfort food for me on a rainy day (although not a favorite of his). I either make the base plain or get plain congee from my local Chinese restaurant. Pictured is plain congee (about 2 cups) I added to a field roast apple sage vegan sausage and 3oz of white button mushrooms sautéed in 1 tsp avocado oil and 1-2 tbsp soy sauce. If I am having it for dinner I usually add about 1/2 cup canned white beans.

2015/01/img_7346.jpg

Whole Wheat Orzo with Kale, Chickpeas and Tomato “Cream” Soup

Whole Wheat Orzo with Kale, Chickpeas and Tomato Cream Soup

  • Servings: 4-6
  • Difficulty: easy
  • Print

The vegetables don't need to be chopped finely or perfectly, most will go in the blender anyway. Feel free to pass this along


Optional: My family enjoys this meal with sausage instead of the chickpeas. I just prepare the sausage in the toaster oven to bake while I make the soup and orzo. You could also opt to use any leftover over protein you may have in the refrigerator like tofu, beef, or chicken. I serve all the ingredients separately and let everyone make their own bowls with as much or as little as they would like.

Ingredients

  • 16oz package of whole wheat orzo (I use Delallo Organic but feel free to use any other small shaped whole wheat pasta)
  • 4 tbsp of Earth Balance Butter (however feel free to use regular butter or other butter substitute, ah, heck olive oil will do)
  • 2 Celery Stalks, scrubbed and roughly chopped
  • 1 small onion or 1/2 of a large onion roughly chopped
  • 2 cloves of garlic, smashed
  • 2-4 tbsp dried basil or 1/2 cup fresh basil (depends on how much basil you like, I go all in)
  • 2 cups of vegetable broth (chicken broth will do)
  • 2 cans of whole or crushed tomatoes (28 oz each can)
  • 8 oz of vegan cream cheese (feel free to use regular cream cheese)
  • 1-2 cans of chickpeas, rinsed
  • 1 bunch of kale, rinsed and roughly chopped
  • Salt and Pepper to taste

Directions

  1. Cook the whole wheat orzo according to package directions while you make the tomato cream.
  2. Melt the Earth Balance Butter over medium heat.
  3. Add the celery, onions and garlic and saute for approximately 5-6 minutes (add the salt and pepper here).
  4. Add the basil and broth.
  5. Once the mixture comes to a boil, add the canned tomatoes and cream cheese.
  6. Puree the mixture with a food processor or blender (in batches) until smooth. You can also use an immersion blender, however remember it may have a chunkier consistency.
  7. Return to the stove and reheat on medium setting. Once the soup boils, add the kale and continue to heat until the kale wilts.
  8. To serve, plate approximately 3/4 cup of the cooked whole wheat orzo, 1/2 cup chickpeas and top with 1-2 cups of the tomato cream (add as much or as little as you would like).

Welcome 2013.

Usually I take the time at the end of every December to write up a blog that gears me (and my readers) up for the year to come.  I did not make any resolutions last year, and truth be told, I never do.  Rather, I embarked on a journey into self discovery and converted to a more compassionate lifestyle including my diet and behavior.

In 2012, I learned to:

  • Toss away the storybook notions I thought dictated how my life should be.  Instead, I embrace the uniqueness of how beautiful things have become no matter how tattered their appearance.
  • Accept the beauty of the hiccups and bumps I encountered in the road.  I wear my battle scars proudly!
  • Go through life knowing things are going exactly how they destined to be. There is a purpose for all I experience.

Let the journey continue and happy 2013 to all of you!

Yvonne, Nutrition Map

Copyright NutritionMap 2013
Copyright NutritionMap 2013

Making Fitness a Family Affair.

The Color Run: Finish Line (Photo Copyright Nutrition Map 2012)
The Color Run: Finish Line (Photo Copyright Nutrition Map 2012)

Over the weekend my family and I walked The Color Run in Englishtown, NJ. I would have loved to run the 5K instead of walking, however my husband and I joined a group of friends and our children to walk together as a team.  I am so glad we did.  Eventually we will run some races without them, however this particular event was fantastic for families and I was amazed at the amount of children excited to exercise (and get pelted with color).  How do you implement physical fitness as a family?

Recovery Meal

Recovery Beverage. Copyright Nutrition Map 2012
Recovery Beverage. Copyright Nutrition Map 2012

My favorite recovery meal after any workout even before I started running?

Homemade Smoothie

  • Frozen mixed berries (heavy on the blueberries): 140 grams
  • Frozen mango chunks: 140 grams
  • Ground flax seeds (24 grams)
  • Unsweetened or vanilla flavored almond (1 cup or 240ml)
  • Water to submerge ingredients (amount will vary

Combine all ingredients in a blender and enjoy!

When the Food Scale Dies.

My new scale on the kitchen counter. The bowl is also the cover. Picture copyright NutritionMap 2012

A digital food scale is the best tool in your kitchen for portion control.  A friend of mine recently told me his story of his predicament when his scale died while measuring his meal.  I should not have laughed, because that following week my 10 year old scale kicked the bucket.  Now you may be thinking “what’s the big deal?”  however my digital food scale keeps me in line when it comes to measuring my portions, especially snack foods.

I ran out and purchased a new one, returned it the same day because the buttons had to be punched to work and picked up a new one to try.  My scale had a great run however I am in love with my new scale.  I keep it on my kitchen counter at all times instead of putting it away after each use.

For more information on how a digital food scale can help you lose weight and keep you in line check out my book Nutrition Map: Your Guide to Eating Healthy in the Real World available in print and digital copies.