4 Tips to Staying Healthy over the Summer

You can have fun this summer without feeling deprived!  #forrealyo

Here are some tips to help you get through:

→ CHOOSE water FIRST! 

  >> Going for seconds?  No probs!  Gulp down 12-20 ounces first! 

  >> Want the sugar cookie?  Sure thing!  Gulp 12-20 ounces of water FIRST! 

  >> Want a margarita?  Perfect!  Gulp 12-20 ounces (of water, not tequila ;)   first.  

→ BRING along a healthy option to share.  This is a kind gesture, while also guaranteeing a healthy option at your celebration or small gathering! The Veg Out Meal Plan Series offers a wide variety of amazing, easy, healthy dishes!

→ EAT MORE PLANTS. Envision dividing your plate in half, and loading up HALF of that plate with fresh fruits & veggies. The Veg Out Meal Plans are another super easy way to do this!

→ STAY active! Warmer weather is even more reason to move your body with intention.  Get a walk under your belt, a short hike, or run around and play an active game with the kids .  You will feel so much better by keeping your body moving!

→Most importantly, ENJOY yourself!! You are NOT dieting!! You are choosing high energy, NOURISHING foods. And chances are, you will inspire someone.  <3 

And here’s our favorite homemade hummus recipe, perfect for sharing! We’re sharing an awesome promo over here as we kick off summer, too!  

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Let’s stay connected! Contact me anytime HERE!  

Lessons from Mother Nature

These flowers got me like 🤩

I've been working on establishing these perennial gardens since we moved into our house in NINE years ago. It’s taken a lot of trial error, lots of love, support from seasoned gardeners, patience and consistency. 🌸

People come to me often looking for a quick fix; a magic pill.

The magic pill? It’s a little trial and error, support from others, patience, consistency, and most importantly, loving yourself along the way. ❤️

If you’re ready to take your magic pill, be in touch HERE.

#lessonsfrommothetnature
#fueledmostlybyplants

PS you have to try this chop salad recipe. It is so easy and delish!

Let’s stay connected! Contact me any time, HERE.

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Four Bean Chili

This is THE BEST comfort food, no guilt required. We make this in big batches (double or even triple the recipe) and freeze some so that we always have it on hand through the winter months. 

What You'll Need:

2 Tbsp olive oil

1 large onion, minced
2 cloves garlic, minced

2 tsp cider vinegar
1 15-oz can tomato sauce
1 15-oz can chopped tomatoes
4 cans beans, any variety, drained & rinsed*

OPTIONAL: 2 jalapeno peppers, minced

1 can filtered water (just use an empty bean can, obvi)


2 Tbsp chili powder
2 tsp cumin
2 tsp oregano

1 tsp sea salt
1/4 c honey, local to your area

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Saute onion and garlic in olive oil until aromatic. 

Add remaining ingredients, bring to a low simmer.

Cover and cook on low for at least 30 minutes to allow the flavors to marry.

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Serves 6. Perfect topped with a light sprinkle of raw cheese, a dollop of sour cream or plain Greek yogurt.

Thai Rice Bowls

Buddha bowls are a super trendy thing now.  The name for this grain based bowls inspired by Buddhist monks and nuns, have been eating this way for over two thousand years.   I'm feeling grateful for this super healthy, balanced meal inspiration, which always offers a colorful balance of plants, additional fiber, healthy fats and protein!

What You'll Need:

For the dressing:
3 Tbsp rice wine vinegar
1/4 c olive oil
2 1/2 Tbsp all natural peanut butter (no Jiff here guys, like for real)
1 Tbsp honey
3 Tbsp Tamari or soy sauce
squeeze Sriracha

1 block tofu, sliced lengthwise and pressed*
2 c cooked brown rice
1 sweet bell pepper, diced
2 c cabbage, thinly sliced (use purple cabbage to make this plate pop even more!)
1 c fresh cilantro, chopped
2 c lettuce greens, chopped

1/4 c peanuts, roasted & unsalted

…

*Press tofu by layering on a plate: tea towel, tofu, tea towel, something heavy-ish. While water presses out of tofu, prepare dressing and salad ingredients:

Whisk dressing ingredients in a small bowl.

Prepare and arrange ingredients in a large bowl or dinner plate. Cube press tofu  and toss with salad. Drizzle with dressing, sprinkle with peanuts, and DIVE IN!

…

Serves 4. Want more awesome recipes like this? Check out our meal plans!

What is a Plant-Based Diet?

If you’ve ever Googled “what is a plant-based diet” and came away more confused than when you started, you’re not alone.

Who knew there were a million answers to that question?!

Rather than describing a specific pattern of eating, like veganism, it’s more of an umbrella term that covers different types of diets that emphasize one thing: eating mostly plants.  While that looks a little bit different for every {one} body, we ALL reap the benefits from incorporating more plants into our diet.  

The #1 question I get when around plant-based eating is always the same:

"Where do you get your protein?!?"

First, you don’t necessarily need to give up animal-based foods if you don’t want to.  Secondly, let’s think about this for a minute. Where do some of the worlds largest living things get their intense strength and power?

I'm taking elephants. Giraffes. Rhinoceros. Gorilla. Hippopotamus. Elk. and when they roamed the Earth, Tons of DINOSAURS.

Yup, you guessed it! Plants!

One cup of lentil soup will deliver nearly 20 GRAMS of protein. When combined with a balanced diet, deliver a complete protein profile, which is exactly what the body needs.

A  diet comprised of 100% plants isn't for everyone.  

What IS for everyone are the benefits we reap from incorporating MORE plants into our diet.  Plant foods are packed full of fiber, water, phytonutrients, antioxidants and micronutrients that the body needs to give us optimal energy, regularity,  increase immunity and maintain a healthy weight.

There’s a good change you are already incorporating more plant-based protein than you realize!

Check out some of these delish sources of plant-based proteins.  Prepare to be surprised!

Beans (kidney, black, garbanzo/chickpea, white, lima, etc) dried and cooked or drained & rinsed

Lentils, cooked & drained

Edamame, shelled, organic

Tofu, organic sprouted if possible

Tempeh, organic

Seitan, organic

Green peas

Hemp Hearts

Unsweetened nut butters (peanut, almond..)

Nuts; peanut, almond, macadamia, walnut, brazil, pistachio, cashew, hazelnut, pecan

Seeds; chia, pumpkin

Wild rice

Nutritional yeast

Quinoa

Spirulina

Steel cut or whole (not quick cook) oats

Protein powder, vegan; to add to smoothies

And, even these powerful green plants carry 2-5 grams per 1 c serving:

Organic, sweet corn

Broccoli

Broccoli rabe

Potato

Avocado

Spinach

Brussel sprouts

Kale

Zucchini

Portobello mushrooms

Hubbard squash

Collard greens

With all of this said, there’s no rule that says you have to label your eating style.  

There are as many diets as there are people on the planet -- each as unique as you are.  The most important thing is to find a way of eating that makes you feel fabulous, works for your lifestyle and one you can stick with for the long term.  Eating more plants is one easy way to do that!

We know this can sometimes feel overwhelming, so we wanted to share a sample plant-centered meal plan with you! Get your free download, and browse our meal plans, HERE.

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Let’s stay connected! Contact me any time, HERE!

Mason Jar Salad 101

It took me a while to get on the mason jar salad train...maybe because they are trendy and I'm not? ! ha!

Turns out I LOVE LOVE LOVE these!  Super easy, practical and delicious way to up your meal prep game.

Choose any combination of ingredients, and layer in a quart size, wide mouth jar.  You can pick up a case of these bad boys for under $12 and use them over and over again.

The possibilities are literally endless here.  Jars can be as simple or crazy as you like, and can be made up to 5 days ahead of time.  

Check out the general method to the madness below, followed by one of my favorite recipes!

Layer, from the bottom up:

3 Tbsp dressing

Protein*

Hard veggies/fruits

Softer veggies/fruits

Pack in the greens.

Optional add ins: Nuts, seeds, cheese

*I recommend having animal protein prepared, but on the side.  Think chicken, beef, HB eggs.  Plant based proteins (legumes, beans, etc) are fine to pack right into the jar!.

Give this Greek variation a go. It does not disappoint! First, make the dressing. Then, layer Ingredients listed in order of appearance — from the bottom >> up!

What You’ll Need:

For the dressing:

1/4 c red wine vinegar
1 Tbsp. fresh oregano, chopped
1/4 c olive oil
1/2 tsp sea salt
1/2 tsp ground black pepper
2 cloves garlic, smashed

For the salad:

2 cans chickpeas, drained & rinsed

½  red onion, sliced

¾ cup-ish kalamata olives, halved

1 large English cucumber, quartered

1 pint cherry tomato

2 heads lettuce, any variety #easybutton 2 bags salad greens

6 ounce-ish feta cheese, crumbled

…

Measure 3 Tbsp dressing into 5 jars. Divide salad ingredients equally into each jar, in order of appearance above. Dump into a bowl just before diving in, or give it a good shake and take your fork right to the jar.

Want more awesome recipes like this? Check out our meal plans!

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Let’s stay connected! Contact us anytime, HERE.

Vegetable Pasta Salad

This is our favorite go-to pasta salad. Perfect healthy option to take along with you to picnic celebrations all spring & summer long!  If you do this right, you'll end up with a giant, flavorful, chopped salad, with some pasta tossed in!

What You'll Need

4 c dry pasta (choose brown rice pasta, OR for a protein punch, chickpea pasta!)

3/4 c olive oil
1/3 c fresh basil, sliced into thin strips

1/4 c red wine vinegar
1/2 tsp salt
1/4 tsp black pepper
1 clove minced garlic
1 tbsp. Dijon mustard

8 c fresh veggies, chopped (anything goes here--broccoli, peppers, cukes, edamame, summer squash, spinach or other greens...) 
3 medium tomatoes, OR 1 pint cherry tomatoes, chopped
1 c kalamata olives
1/4 c fresh parsley or additional basil

1 c shredded parmesan cheese, right from the block

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Bring water to a boil for the pasta. 

Meanwhile, mix basil and olive oil from. Basil will begin to infuse the oil. It will be awesome. 

In a separate bowl, mix ingredients for the dressing in a small bowl. Wisk.


Then, chop up those veggies and toss into a large serving bowl.

Drain and rinse cooked pasta with cool water. Add to veggie bowl.

Add dressing and basil infused oil. Top with Parmesan and toss.

Trust me when I say you will never make another pasta salad with bottled Italian dressing again. Ever.

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Serves 8-12, perfect as a picnic side, main, or to have in the fridge for lunch all week. 

Want more awesome recipes like this? Check out our meal plans!

Thai Rice Bowls

Buddha bowls are a super trendy thing now.  The name for this grain based bowls inspired by Buddhist monks and nuns, have been eating this way for over two thousand years.   I'm feeling grateful for this super healthy, balanced meal inspiration, which always offers a colorful balance of plants, additional fiber, healthy fats and protein!

What You'll Need:

For the dressing:
3 Tbsp rice wine vinegar
1/4 c olive oil
2 1/2 Tbsp all natural peanut butter (no Jiff here guys, like for real)
1 Tbsp honey
3 Tbsp Tamari or soy sauce
squeeze Sriracha

1 block tofu, sliced lengthwise and pressed*
2 c cooked brown rice
1 sweet bell pepper, diced
2 c cabbage, thinly sliced (use purple cabbage to make this plate pop even more!)
1 c fresh cilantro, chopped
2 c lettuce greens, chopped

1/4 c peanuts

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*Press tofu by layering on a plate: tea towel, tofu, tea towel, something heavy-ish. Allow it it sit on the counter for about 30 minutes, or even overnight in the refrigerator.

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Whisk dressing ingredients in a small bowl.

Prepare and arrange ingredients in a large bowl or dinner plate.  Drizzle with dressing, sprinkle with peanuts, and DIVE IN!

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Serves 4. Want more awesome recipes like this? Check out our meal plans!

Marinara

I started making red sauce for our family a few years ago, and will never look back.  Most of what you will find in the grocery store is loaded with sugar, sodium and often times FUNK.  Super easy to make a big batch and freeze!  Learn the method to the madness below!

What You’ll Need:

3 Tbsp olive oil

2 medium onions, minced

8 cloves garlic, mince

2 (6 oz) cans of tomato paste, no salt or sugar added

¼ c red wine vinegar

4 (28 oz) cans tomatoes, no salt or sugar added 

1 tsp raw sugar

2 tsp Himalayan or sea salt

1/2 tsp ground black pepper

3 oz parmesan or other hard

cheese, shredded

½ c chopped fresh basil

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Heat olive oil in a large soup pot over medium heat.  Add onion and garlic, sauté until aromatic.

Add tomato paste, vinegar, tomatoes, sugar, salt & pepper.  Stir, and allow to

simmer for 20 minutes or so.

Add cheese.  Cook on low for another 20 minutes or so.

Add basil. Remove from heat. Allow sauce to cool, and puree using either an immursion blender, traditional blender or food processor

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Will keep in refrigerator for about a week.  To freeze, transfer to quart size freezer bags, date, and lay FLAT in your freezer to take up less space!

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Makes approximately 12 cups of sauce.

Want more awesome recipes like this? Check out our meal plans!

 

Oh Sugar, You Ain't So Sweet

Coming off a holiday weekend often times comes paired with a sugar hangover.

It sure tastes good.  And it feels good, too.  Sugar is addictive as cocaine, lighting up dopamine receptors in the brain (think of a Christmas tree.  Inside your HEAD.) 

So, even though we know it's not good for us, we dive in for more, eager for another hit.  What's more troublesome is that we don't even realize we are addicted, and that most people are literally eating it from sun up to sun down.  

Nearly 152 POUNDS of added sugar find it's way into the average American's diet each year.  That is equivalent to an average size HUMAN.  The problem is that it is everything, from the culprits we'd expect (cookies, candy, soda) to the not-so obvious (sauces, crackers, meal replacement shakes, bars, salad dressings, frozen dinners and the majority of all processed foods). 

Your main task is to GET YOUR LABEL READING ON.  And no, not the nutritional label that breaks down calories, grams of fat, fiber, etc.  This is IS important.  But what is more important is the list of INGREDIENTS.  Do you know what you are actually putting IN your body?  

I didn't.  Not for a really long time.  This process was really eye opening for me, and it likely will be for you, too. 

Below, find five foods, many pantry staples, that include processed sugar, as well as other sh*t that probably aren't interested in putting inside your body!  

1.  YOGURT

The majority of flavored yogurts contain added sugars, thickeners and artificial colors.  Trade out fat free conventional yogurts for grass fed, plain 2% of full fat.  Add a tsp of raw honey and fresh fruit to give a punch of natural sweetness.

2. GRANOLA/PROTEIN BARS

You know, healthy, fit people enjoying a granola bar in the fresh air after a glorious hike.  It HAS to be healthy!  Trade out a processed bar for a 1/2 cup of homemade trail mix using raw nuts, unsweetened dry fruit and 75% dark cocoa chips.

3.  CEREAL

Did you know there are ELEVEN varieties of Cheerios?  Yup, just Cheerios!  Most grocery stores have an entire aisle dedicated to this fortified, sugar packed, shelf stable American favorite--CEREAL!  Swap out your bowl of cold cereal for a serving of rolled oats.  Top with your favorite unsweetened milk, a tsp of real maple syrup, and fresh fruit for a well rounded, nutrient packed breakfast. 

4. NUT BUTTER

Did you know that nut butters are supposed to have a pool of oil sitting on top when you open the jar?  It's true.  As a dedicated JIF eater for most of my life, I was shocked to see this when I opened my first jar of "natural" nut butter.  But, be on the lookout.  Even natural nut butters have added sugar, added oils, added salt and other funk.  Be on the lookout for one with the nut (peanut, almond, cashew, etc), and maybe salt as the only ingredient(s)   

5.  TOMATO SAUCES AND SOUPS

Have you ever eaten a summer tomato right off the vine?  You know, sunk into its divine sweetness.  Like candy!! <3  Not all jarred/canned tomato products have added sugar or funk (think pasta sauce, canned tomatoes, salsa, tomato paste), just be sure to get in the habit of reading those labels!   We include amazing, easy soup recipes on our weekly meal plans as well!

It's a lot to take in, right?! 

ASSIGNMENT:  Take a look in your fridge/pantry/freezer, and take a look at the ingredient labels of some of your kitchen staples.  The KEY is to do this with CURIOSITY, not judgement.  So, you find all of your food is full of sugar, fillers and other crap?  No probs!  Now you know what to get rid of, or what to avoid during your next shopping trip! For some more unprocessed, good-for-you foods, check out this list from Fitness Volt.

What what you learned below!

Our library of over 300 delicious vegetarian, gluten free & allergen friendly recipes are designed to make it easy to incorporate more whole foods, simplify your current state of overwhelm and take the “WTF” out of what to eat.

What’s Inside:

→ Suggested meal plans, printable grocery lists & simple meal prep tips updated weekly

→ Search engine catalog of over 300 (and growing) plant-centered, allergen- friendly recipes

→ Resource catalog with dairy & egg substitute guide, meal planning templates, video archives, pantry staples list & more

→ Our online community to ask questions, and stay supported as the navigate the not-so-common space of food allergies & sensitivities

The Veg Out Recipe Series is also a qualifying medical expense, so it’s covered under Health Savings (HSA) and Flex Spending (FSA).  The Series qualifies for wellness reimbursement from employers, too. 

Amazing, right?! 

What members are saying:

“Eliminating gluten was one of the hardest things I ever did. This is life changing. Thank you so much!”

“The food tastes great.  Best of all I have not been constipated since incorporating your food!! Finally!!!!”

“It is so easy to make everything and the perfect amount of meals get sent out each week. So it’s not overwhelming.”

Don’t know where to start?  I didn’t either. I just started.  You’ve totally got this!  Sign up here.

Questions?   On the fence? Check out the FAQ or contact me directly, below.

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Let's connect!  Contact me HERE anytime.

Staying Healthy On the Go

Summer is coming, which means more laid back, longer days & traveling, which may mean a lot of eating on the go, or dining out.  While it may be challenging to stay completely on point with your nutrition when you're not at home, there are some little things you can do that will make a HUGE impact.  

Below, find some of my favorite healthy hacks while on the move!

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→ WATER WATER WATER!  This is #1!!  Dehydration can lead to fatigue, constipation, headache and dizziness.  And who wants that?!

→ Baby carrots, snap peas, celery sticks, baby sweet peppers and/or grape tomatoes

→  Apples, clementines, blueberries or/or bananas all travel well.  Frozen grapes are great for car trips and double up as ice packs for the cooler!

→ Unsalted, pre-portioned nuts (1/4-1/3 cup)

→ Vegan protein powder + greens powder + a travel blender and/or shaker cup

→Bars.  Most bars of filled with funk.  Below find some of my faves.  You are ideally looking for a bar with a small ingredient list, and more protein grams than sugar grams.

 >> Epic Bars (for carnivorous peeps)

>> JERF Bars

>> KIND Bar (look for the varieties that have more protein than sugar grams, like this one)

>> rX bar

>> Lara bar (high in sugar, but a whole fruit bar with no added sugar or funk)

Consider making before you go...

→ Homemade muffins or pancakes from The Veg Out Recipe Series

→ On the Go Oats

For hotel stays longer than 2 days...

Stock your mini fridge with:

→Unsweetened, lowfat Greek yogurt

→ Snacking veggies (see above)

→ Hard fruits

→ Hummus or guacamole

→ Seltzer water (love la croix!) 

When dining out...

These tips inspired from my friend and mentor, Ashly! 

→  Do your homework. Look up the restaurant menu beforehand. Find the nutrition info and mentally commit to ordering a healthy option. The more you know, the less likely you are to choose an unhealthy dish!

→ Envision HALF of your plate filled with fresh fruits & veg

→  Ask for modifications.  Don't be afraid to ask your server for modifications to make any meal healthier!

• Grilled instead of fried

• Steamed without butter/oil

• Sauce on the side

• Vinaigrette instead of creamy dressings

• Mustard instead of mayo

• Brown rice instead of white rice

→ Don't go hungry!  When you are ridiculously hungry and your stomach is growling, you will most likely house the bread basket before even thinking about what to have as your meal...and then regret it later! So if it can be avoided, don’t go to a restaurant when you are starving! Have a light, fiber filled snack (and water!) before you go!

• Entrée portions are usually 2-3 servings, so ask for a box as soon as your meal arrives. Pack half of it to go; out of sight, out of mind.

• Order a soup and a salad OR a salad and an appetizer instead of an entree.

→ Pass on bread, chips, and biscuits.  One breadstick at the Olive Garden is 140 calories, and let's be honest, who eats just one?! Biscuits come in around 160 calories and are loaded with tons of fat. Skip them and save your carbs for a better choice! (like red wine ;)

• Restaurants typically give a double serving of dressing, so always ask for it on the side.  Take the prongs of your fork, dip them into the dressing, then your salad. You will get all the flavor, but half the calories and fat.

If you are flying...

Pressure changes can lead to back up and bloat, so I also recommend taking digestive boost daily to keep things moving.  This stuff has literally saved my life more than once. I shit you not.  {pun intended} Learn more about it here.    

And, lots and lots of water!

Dehydration can lead to fatigue, constipation, headache and dizziness.  And who wants that?!

Wherever you go...

Stay active!  

Look into community classes offered in the area you are visiting. Many gyms and studios offer great daily/weekly rates for travelers.  If weather permits, get outside for a run or a hike, or get out on the water to paddle or kayak.  Fresh air is great for the body and mind.  

Another amazing resource is Beachbody On Demand, delivering hundreds of amazing workouts via live stream.  Access your favorite workouts on your phone, computer or tablet--literally anywhere with WiFi.  It goes where you go!   

REMEMBER: It’s the small, seemingly insignificant choices that add up over time and yield long-term rewards!

Happy and Safe Travels!

And, don't forget your Magic Plate download!

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Ready to honor your body, feel alive and stay inspired in the skin you're in?  Let's connect.  Touch base with me HERE! 

Overnight Oats

There are so many amazing variations to these, and honestly, my current obsession!!  Pictured below is topped with fresh blueberries, but anything goes.  Dare to get creative! 

What You'll Need:

1/2 c plain rolled oats
1 Tbsp chia seeds
2 Tbsp ground flax
1 c fresh or frozen berries

Optional; 1 scoop of plant-based protein powder of choice OR 2 Tbsp hemp hearts for a protein boost

Top with 3/4 c milk of choice (I like unsweetened almond, coconut, or soy), and stir well.  The chia seeds will soak up a lot of the liquid!

Wisk together ingredients in a pint size mason jar or glass tupperware.  Pop into fridge, and top with fresh fruit in the morning!  🙌🏻🙌🏻

Want more awesome recipes like this? Check out our meal plans!

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These can be made 3-4 days ahead of time! Some other variations to try:

unsweetened coconut shreds + fresh strawberries

apples and cinnamon

fresh pears + 1 tsp pure maple syrup 

fresh raspberries and lemon zest

fresh watermelon 

finely grated carrot, raisin + nutmeg

pumpkin puree, 1 tsp pure maple syrup + cinnamon 

fresh peaches or nectarines 

fresh blackberries or mulberries + cinnamon 

cocoa powder + fresh strawberries

TABBOULEAH

Welcome SPRING! This dish is BEYOND amazing right now, and throughout the growing season, when herbs and veggies are fresh! 

1/2 c quinoa
1/3 c olive oil
juice of 1 lemon
salt and cracked pepper
2 c chopped parsley
1 c chopped mint
1/2 c chopped scallion or chives
2 c grape or cherry tomatoes, quartered

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Cook quinoa in 1 c salted water for 15 minutes, or until all liquid is absorbed. Just before you are ready to dig in, mix with other ingredients. 

Serves about 4 people who will be very happy. Want more awesome recipes like this? Check out our meal plans!

Corn and Black Bean Chowder

I will never forget the first time Chris and I made this soup.  Shortly after we first met, we picked our farm share, after spending the day at a wine tasting.

 We felt inspired by all of the fresh summer corn in our share, continued "tasting," and went to work.  Needless to say, we awoke in the morning to find a lot of corn kernels on the kitchen floor.  This soup best fresh, but can be frozen for up to 3 months.

What You'll Need:

2 c onion, minced

olive oil

1 sweet bell pepper, chopped

4 c veggie stock 

1 potato, chopped 

4 c corn kernels (best sliced right from the cob! 

1 can black beans, rinsed and drained 

2 tsp sea or Himilayan salt

pepper to taste

3/4 c grass fed half and half, or unsweetened milk of choice

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Saute onion in large soup pot with olive oil until aromatic.  

With an exception of the milk, add remaining ingredients.  Bring to a boil, reduce to a simmer.  Cover and cook until potatoes are tender, about 15 minutes.

Remove from heat, stir in milk.  If you're feeling spicy, sprinkle with crushed red pepper and ENJOY! <3 

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Serves 4 as a main, 6 as a side. 

2019 CSA SHARES: Get in on the Local Goodness

It’s that time of year!! Maybe you’re already signed up for this season, or maybe you’ve never heard about them. A CSA (Community Supported Agriculture) share is a local farm offering a certain number of farm “shares” of his/her crop to the public. These vary, and typically consist of veggies, but often times include fruit, eggs, cheeses, and even meat. Consumers purchase a share from their selected farmer and receive a predetermined quantity of the farmer’s crop regularly throughout the growing season. Even in Western PA, where we experience a relatively harsh winter, there are plenty of programs and shares to choose from 12 months throughout the year.

Why should you sign up for one?

Our eating and shopping habits are not just important for our health, but for our local economies, the environment, and the future of our food system. We cast a vote each and every time we buy. How and where we choose to spend our money is really important, and every dollar we spend creates a much greater impact than we realize.

Nearly half (45%) of money spent within local markets will remain there. Compare this with a meager 13% of money spent in chain retailers, and it becomes evident that even the most modest change in spending habits can produce considerable economic impact. Eating seasonally can be hard off season, especially in these cold winter months. It takes a little bit of creativity, flexibility, and a willingness to try new things. Bonus? Foods eaten in season are more flavorful and packed with more nutrients.

Outlined below, please find some of my family’s favorite summer shares in the Western PA/Pittsburgh area. Click the name of each farm to be directed to their website!

Not from Western PA? Click here to check out Local Harvest to find a CSA in your area!

garlic scape & spinach harvest

BLACKBERRY MEADOWS ORGANIC FARM

-Weeks: 20+

-Cost break down: Lots of options, ranging from Market Share Cards (like a gift card for the market), or up to $32 per week depending on what your needs/interests are! 

-Extras: Garden shares, market memberships, pasture raised, happy pork, homemade soaps.  This year, they are also inviting CSA members to the farm house weekly to chop, roast, blanch, freeze and taste their harvest with farmers & others members!  They also host weddings and events at the farm!

-Pick up locations: On farm (Natrona Heights), North Side Farmers Market, East Liberty (Construction Junction)

-Perks: Aside from being one of the only certified organic local farms in the area, Jen, Greg,  Evelyn and Olivia provide the most personal experience, hands down. They are present for all CSA pick ups, and you get to know them well.  They understand the importance of farm immunity and gut health, which is why they encourage people to come out and spend time on the farm. They grow the best heirloom tomato you will ever taste, beautiful greens and garlic. These guys also team up with Four Frozen Farmers in December to sell Christmas trees at Construction Junction—a great way to support all facets of local agriculture!

pickled garden veggies, summer squash, farm haul

KRETSCHMANN ORGANIC FARM

-Weeks: 25

-Cost break down: A few options, ranging from $20-$30/week, depending on what your needs/interests are! 

-Extras: Cheese, mushrooms, chicken, coffee, winter shares

-Pick up locations: Kretchmann utilizes residential porch pick up locations, so they’ll you’ll be assigned a pick up area based on proximity to your home.

-Perks: Don and Becky grow tree fruit, which is hard to find grown organically in this area!

summer fruits, cucumbers sprouting, garlic

PENN'S CORNER FARM ALLIANCE

-Weeks: 32

-Cost break down: $19-$26/week. Lots of options, ranging from as little as 8 weeks- to full season at 32 weeks. Certified organic, gluten free and vegan shares available.

-Extras: Online farmstand with fresh cut flowers, eggs, cheese, pork, beef, lamb, gift baskets, winter shares, extra quantities of vegetables & fruit, honey, jams, relishes, local maple syrup & honey, canned goods.

-Pick up locations: Our business, 3 Rivers Outdoor Company, is hosting a pick up this season! You can come and see us every week in Regent Square and scope outdoor gear while picking up your CSA! Penn’s Corner utilizes residential & small business porch pick up locations; you choose one convenient for you.

-Perks: Also, because they are a cooperative, you will also find a huge variety with this share. Penn’s corner works with more than 25 organic and sustainable farms & food producers around the state, providing a wide array of farm fresh goodies.

annual garlic harvest, weekly CSA haul

DILLNER FAMILY FARM

-Weeks: 21

-Cost break down: small, large and biweekly shares, ranging from $16-28/week. 

-Extras: Online Farm Stand with eggs, Amish breads and cookies, extra quantities of vegetables and fruit, flower bouquets, pastured brown eggs, honey, cheese, jams, relishes, and frozen organic chickens.  

-Pick up locations: We’ve been hosting a pick up for Dillner for the last several years, so if sign up, you could see us each week at our home, too! They also utilizes residential porch pick up locations—you choose the pick up location that is most convenient for you.

-Perks: These guys also have a brick and mortar farm stand located just off of Route 8 in Gibsonia. It is a one stop shop for seasonal veggies, fruits, seedlings/plants, eggs, bread, honey and locally canned goods. I made a biweekly trip here last fall for fall fruits, and purchased the most stunning wildflower seedlings in the spring for my garden! 

heirloom tomatoes, North Side Farmers Market, gazpacho with garden veggies

In the meantime, check out this farm share inspired chowder, a family favorite, here.

I have experience working with all of these farms, and am happy to answer any additional questions you may have!! There are sooooo many other options in Western PA, and definitely something that is a good fit for your family.  Explore options on localharvest.org.  

Please also share your knowledge in the comments below! If you are unsure, and want to test the waters before making a huge commitment, opt for a small share (typically half of what is offered in a regular share, or offered biweekly). If you don't mind getting your hands dirty, many also offer work share/volunteer opportunities for a share discount, giving you the opportunity to be part of the magic.

Our family counts down the days until the start of growing season—being part of a CSA takes the guesswork out of what you should buy to eat; Mother Nature chooses for you! All of the farms listed above are accepting shareholders for the 2019 growing season. So, what are you waiting for?!

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P.S. ~ Here's what our members are cooking up this week! If you want in, sign up here by this Wednesday (March 20th):

--Banana splits for breakfast, HOLLA! 

--A hearty winter salad that will blow your damn mind

--Caprese linguine to get a taste of spring 

--Veggie loaded pizzas 

--And a coconut curry for the win! 

Let's connect!  Contact me HERE anytime.

Balancing Life & Self Care + Spiced Milk Recipe

I spoke with a friend recently who was like "Sarah, I don't know how you do it all!"

I told her something, and I want to share with you too. 

I shower an average of 5 days a week. I raise my voice. My small kitchen is always trashed. I drop f bombs. {Sometimes in front my 5 year old.} Ive learned to complete most things in shifts. I eat chocolate. We're always late. When I can, I stay in my PJs all day and cook. I shop the sales rack at discount stores. I give Ziggy lollipops and let him watch cartoons. Until about 6 months ago, I drove a car that had a tape deck. Yes, a tape deck. 

I am no different than anyone. I am just a thirty something first time mom. Like many of you, I am trying to navigate this season of my life… figuring out how to balance a career, raise a toddler, grow a baby, prioritize self care, keep my marriage and friendships alive.

It's easy to get caught up in the highlight reel. But let’s be real; nobody really has their shit fully together. Some days it’s not easy to release living up to the standard of perfection that is portrayed in the media. To look at what everyone else is “doing” and not feel adequate enough. But I need to tell you something.

YOU ARE ENOUGH.

Allow yourself to feel the way that you need to feel, even if that means not being okay some days. Allow yourself to be supported. Allow yourself to hang up your superwoman cape. To do what makes you feel good, continue to live in a way that makes you feel good and inspires you--let the rest go.

And above all, remember that you're doing a really great job. ❤️

Speaking of self care, you have to try this simple recipe for spiced milk. It warms the soul, satisfies a sweet tooth and has anti-inflammatory powers:

dairy free, gluten free, vegan

What You'll Need:

1 1/2 c unsweetened almond or coconut milk.

1/4 tsp ground ginger

1/4 tsp cinnamon

1/4 tsp turmeric

 1/8 tsp pure stevia

Heat milk, whisk in spices. Sip to your hearts delight!

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P.S. ~ Here's what our members are cooking up this week! If you want in, sign up here by this Wednesday (March 13th):

--Girl Scout Cookies for breakfast (yes, for real) 🍪

--A sweet and spicy lentil salad 🍏

--A heart warming soup, so fresh and so green green 🍲

--Healthy Alfredo! 🍜

--And a veggie loaded spin on rice and beans 🍚

**This week only!  Use Use discount code 👉🏼 Babyiscoming  for 30% off your first month🧚🏼‍♀️

So awesome right?!

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Hey, don’t be a stranger! Leave a comment, or contact me directly any time here.

Easy Foods to Stock up on Leading Up to & Post Baby 🤰🏻👶🏼 (or when life gets crazy)

We're expecting a baby any day now, and I told my hubs Chris last night that I was going on our last big grocery shopping trip to stock up on the essentials.  {like I have control on when this babe will come of something, ha!}  

If you're wondering if I did this same type of planning and preparing 5 years ago when we were expecting Ziggy that answer is a big-fat-no.  I did a lot of winging it back then, in every sense of the word, and stocking our freezer or planning for postpartum nutrition was NOT the first thing on my radar.  I mean, I don’t think it was on my radar at all.

I've learned a lot since then--one big, KEY lesson is how something seemingly insignificant (the food I put into my body) impacts my mood, my energy, my sleep, my patience, and generally how I operate on the day to day.  I've also learned that a little planning or prep can save me lots of time and headaches when life gets cray (because it does....like all the time).

So, whether you're about to have a baby....or are just living your life waiting for a day to throw you a curve ball (cause it will), the resources I've pulled together are going to be super valuable!  

Check out my most recent grocery haul with #easybutton essentials:

And be sure to check out the Stock the Freezer Guide, free downloads, and more, HERE .

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P.S. ~ Here's what our members are cooking up this week! If you want in, sign up here by this Wednesday (March 6th):

 --Chocolate for breakfast (yes, for real)
--An easy twist on an old Mediterranean fave 
--Veggie noodles + curry oh my!
--A loaded baked potato that will not disappoint 
--And a protein packed eggplant dish that everyone will love

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Hey, don’t be a stranger! Leave a comment, or contact me directly any time here.

Meal Plans

If you wish you had a plan heading into each week... are looking for a simple, consistent place to start... maybe feel like you're getting bored with food... and want to layer something in that doesn't break the bank (or taste like cardboard)... Read on, sister, read on…!

Peace Out Bland and Boring ✌🏼

Colorful, balanced plant-based meals that are proof eating your veggies does not have to suck. These nutrient dense meals are designed to deliver flavor & satiety that balance blood sugar, reduce cravings and help the body do what it knows how to do best -- use food as fuel to give YOU energy!

Increased Energy & Improved Health 🚀⚡️

People report lost weight/inches, lowered blood pressure, lowered blood sugar, lowered cholesterol, balanced hormones, healthier hair & nails, healthier skin, lessened joint pain, healthy bowels, eliminated brain fog, increased energy, clearer thinking, overall sense of happiness, regained sense of control, reduced anxiety/depression...and more. Just by eating more plants.

Weekly Hacks 💡

​As a bonus every week, you'll receive a personalized video from Certified Holistic Health and Lifestyle Coach, Sarah Kaminski. She'll share her favorite kitchen hacks--including anything from food prep, grocery shopping, food storage, life saving kitchen gadgets, cooking techniques and more! These will ultimately save you money, time and lots of headaches!

What kind of results can I expect? 

Aghhhh where do I begin?!  It is not uncommon for people to experience any combination of the following by incorporating more plant based foods into their diet:

Physically >>  Lost weight/inches, lowered blood pressure, lowered blood sugar, lowered cholesterol, balanced hormones, healthier hair & nails, healthier skin, lessened joint pain,  regulated bowels

Mentally>>  Eliminated brain fog, increased energy, clearer thinking, overall sense of happiness, regained sense of control, reduced anxiety/depression 

Another huge perk?  You'll likely find you are saving money by eating more meals at home, having a plan, incorporating more plant-based proteins, and have an overall lower grocery bill!

What’s Included

Recipes

Each week, you will receive (5) new recipes.  (1) breakfast, (1) lunch, (3) dinner.  If you feel like the lunch recipe would make a good dinner, or the breakfast recipe a good lunch, etc, by all means, do your thing!  

Instructions 

Expect these to be simple -- there is NO need to over-complicate things!  We include only what you need to know to get the end result (a fab meal). No fluff.  

Macro Breakdown

Each recipe with include a list of macronutrients -- these are the essential and bulk nutrients (protein, fat & carbohydrates) the body requires on the daily  for growth, energy, and health.  I will also include fiber sources, as these are essential for optimal health and vitality!  

Grocery List

Every week is complete with a grocery list, organized by section, to streamline and simplify your shopping experience.  Can I get a hell yeah?! 

Pantry Staples

These are things that may, or may not, already be staples to your pantry (or fridge/freezer).  Not to worry, as you will begin to slowly accumulate ingredients that you will use over and over again! Be prepared to stock some flavorful and nutrient dense staples to your pantry, fridge and freezer!  

#easybutton

Grocery lists note #easybutton hacks where appropriate.  These are great options for people who are busy, want to cut down on prep time, or who value convenience over budget.  Use these as you see fit!  

Favorite Kitchen Hack 

As a bonus every week, you'll receive a personalized video from Certified Holistic Health and Lifestyle Coach, Sarah Kaminski.  She'll share her favorite kitchen hacks--including anything from food prep, grocery shopping, food storage, life saving kitchen gadgets, cooking techniques and more!  These will ultimately save you money, time and lots of headaches! 

"It's all done for me. I don't have to rack my brain about what to eat!"

"I finally broke through my plateau and am back to pre pregnancy weight!"

"The recipes share ingredients so there is no waste!"

FAQ

Who is this for?  

If you are…

—Too busy to plan home cooked meals

—Ready to learn to eat in a way that you can sustain for the rest of your life

—Really wanting to eat & cook healthier/more balanced meals but don’t know where to start

—Maybe bored with food, and want to incorporate meals that aren't bland, boring, or taste like cardboard

What is included each week?

—1 breakfast recipe

—1 lunch recipe

—3 dinner recipes

—Grocery list

—Pantry staple list 

—Macro breakdown so you begin to understand where you’re getting your protein, carbohydrates, fat plus other important nutrients in your plant centered meals!

+ a bonus video each week with a favorite kitchen hack

Why aren't there enough recipes for 3 meals per day, 7 days per week?

Because many of them would go to waste!  We generally tend to bite off more than we can chew (figuratively and literally, ha!)  Plus, not every {one} body thrives from a 100% plant-based diet.  This is about beginning to layer in some more plant-centered meals,  all while keeping you out of overwhelm and into action!  

When will I receive my first meal plan?

Access to your first meal plan is available immediately upon enrollment.  Yay!

 What kind of recipes can I expect?  

100% of the recipes included in the program are plant-centered.  While not all bodies thrive from a 100% plant-based diet, ALL bodies benefit from incorporating MORE plants!  This is an awesome way to incorporate more veggies into your diet, try new foods, and improve your health, energy and vitality.  If you are looking for bland, tasteless meals, this will NOT be your jam.  

What is the cost?  

Membership is only $25/month!  To put this into perspective, you can take back your life and radiate health and happiness for less than the cost of…

1 Starbucks per week

2 bottles of decent wine per month

A date night to the movies

…or a manicure

Amazing, right?!

What if I decide the subscription is not for me?

You can cancel at any time by emailing support(support@sarahkaminski.com).   

What if there is someone who I think would love this subscription program, too?

Share it with them!  For every (1) new person you personally refer, you'll get $10 off your subscription the following month.   It's like giving the gift of health to both yourself and people you care about--and I mean seriously, what is better than that?!  

What if I have questions?

For questions, or to make changes to your account, email support @sarahkaminski.com   We will be in touch with you directly within 24 hours M-F!  

"My energy is increased, and my skin is clearing up!"

"My GI issues are completely resolved."

"What I’ve learned has changed my life and my mind regarding food is changed forever!"

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Still on the fence?

Check out this short 20 minute workshop!

Ready to incorporate our not-bland-not-boring-taste-freaking-fabulous recipes to simplify your life, save money, and improve your health?

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Questions? Contact me directly! Can’t wait to get cooking together!

Meal Planning Service!

"I am feeling overwhelmed and confused about all of the diet and nutrition information out there."

"I am too busy to plan home cooked meals!"

"I am so done dieting, and am ready to learn to eat in a way that I can sustain for the rest of my life."

I hear you loud and clear!

What if you had a simple place to start? 

A guaranteed way to begin to incorporate more fresh veggies into your diet, that didn't suck?

What if, every week, you had FIVE nutrient dense recipes to feed your family, without having to plan them?

Complete with grocery list and pantry staples done for you, without having to figure it all out?  

And weekly video tutorials with priceless kitchen hacks to make your life easier?

What if it was DONE for you, every single week...

All for less than you pay for ONE meal out!

 Would it positively impact your life?

I am currently seeking a limited number of test group participants for a meal plan subscription program.  If you are interested, please check out the details, and complete the application below.  This is an awesome opportunity to receive one month of deliciousness, and see a positive impact on your energy, your waistline, your wallet and your most valuable resource, YOUR TIME, at a discounted rate.

These will accepted on a first, come, first serves basis.  If you are interested, apply now!

Vegetable Korma

Korma is a dish originating in India, consisting of meat or vegetables braised with yogurt or cream. We went with lots of veggies and full fat Greek yogurt here. Packed with plant based proteins, cruciferous veggies and greens…trust me, you MUST try this recipe!

What You’ll Need:

2 Tbsp coconut oil

2 onions, minced

2 Tbsp fresh ginger, minced

1 Tbsp curry powder

1 (15 oz) can tomatoes (fresh work here, too)

6 c cauliflower, chopped (about 1 head)

1/2 c uncooked lentils

2 tsp salt

1 c hot, filtered water

1 bag fresh, baby spinach

1 can chickpeas, drained and rinsed

1 c 2% or full fat plain Greek yogurt

2 c brown or basmatti rice

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Cook rice according to package instructions.

Meanwhile, heat the coconut oil in a large soup pot. Add onion, ginger and curry, cooking until aromatic.

Add tomato, cauliflower, lentils, salt, water, spinach and chickpeas. Bring to a boil, reduce to a simmer. Cover and cook for 15 minutes.

Turn off heat. Stir in yogurt. Serve over cooked brown or basmatti rice!

Write here…

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Serves 4 hungry, happy bellies!