Creamy Buffalo Cauli Tacos

Adapted from https://ohsheglows.com/

INGREDIENTS

For the Creamy Buffalo Sauce:

• 1 cup raw cashews

• 1-2 TBL sriracha

• 1/2 cup water

• 3/4 tsp fine sea salt

For the Cauliflower:

• 1 large head cauliflower cut into 1 1/2 inch florets

• Fine sea salt and freshly ground black pepper

To Assemble:

• 8 soft corn taco tortillas

• 1 ripe avocado, pitted and sliced

• 1 cup shredded cabbage or lettuce

• salsa or pico de gallo

  METHOD

• Preheat oven to 425 F and line an extra large baking sheet with parchment paper.

• Make Creamy Buffalo Sauce: Place cashews in a small bowl and add boiling water to cover. Soak for 1 hour, then drain. Transfer cashews to a high speed blender and add sriracha, water and salt. Blend on high until super smooth.

• Place the florets in a large bowl and add the Creamy Buffalo Sauce. Massage until fully coated. (no white showing!). Spread the cauliflower on the baking sheet in a single layer with no pieces touching. Sprinkle with black pepper. Roast for 15-25 minutes until fork tender and lightly golden on the bottom. Be sure not to over cook. We don’t want mushy cauliflower!

• Meanwhile, heat tortillas on a hot non-stick pan about 1-2 minutes per side. They should be warm but still foldable.

• Add cauli to tortillas and top with your favorite stuff!!!

Greek Salad with Farro

Adapted from Raising the Salad Bar by Catherine Walthers

Ingredients

• 1 cup farro

• 1 can chickpeas, rinsed and drained

• 1 cucumber, peeled, seeded and diced

• 1 red bell pepper, cored and diced

• 1 cup grape tomatoes, halved

• 1/4 cup minced red onioin

• 1/2 cup black olives, halved

• 1/4 cup minced fresh dill or parsley

• 1/4 cup chopped fresh mint

• 1 cup crumbled feta (optional)

Red Wine Vinaigrette

• 1/4 cup red wine vinegar

• 1 clove garlic, finely minced

• 1/4 tsp kosher salt

• 1/4 cup olive oil

Method

1. Cook farro according to package directions. I like to leave my slightly al dente because I don’t like mushy grains. Drain well and set aside to cool.

2. In a large serving bowl, combine farro and all ingredients except feta

3. Whisk dressing together in a small bowl

4. Toss salad gently with dressing and top with feta if desired.

Veggie & Ricotta Galette

Adapted from https://www.prouditaliancook.com

Ingredients

DOUGH

• 1 cup of all purpose flour, I use King Arthur’s White Whole Wheat

• ½ cup of polenta or fine yellow cornmeal

• ½ teaspoon salt

• 6 tablespoons cold unsalted butter, cut into pieces (I used Earth Balance Vegan Butter)

• ¼ to ⅓ cup of ice water

• a pinch of black pepper

FILLING

• 1 cup or so each of asparagus, zucchini, red pepper, or other veggies of your choice, cut into bite size pieces

• 1/2 red onion, diced

• a handful of curly kale or baby spinach

• 1 garlic clove, finely minced

• a pinch of thyme

RICOTTA MIXTURE

• 1 cup of ricotta, drained of moisture

• 1 egg beaten, reserve a little for brushing dough

• ½ cup of grated parmesan or romano cheese

• a pinch of red pepper flakes

• salt and pepper to taste

Instructions

1. Prepare your dough in a food processor by pulsing the flour, polenta salt and pepper together. Add the butter and process until combined. then while it's running add the ice water down the tube a little at a time until the dough starts to come together into a ball. Wrap in plastic and refrigerate for half an hour.

2. Preheat oven to 400F

3. For the filling, drizzle olive oil into a skillet add the onion and garlic and cook til it starts to soften and lightly brown. Add the rest of the chopped veggies and sauté until just tender. Mix in kale until tender. Do not over cook.

4. In a bowl add ricotta, egg, grated cheese, thyme and salt and pepper and red pepper flakes to taste, mix til incorporated, then fold in the sautéed veggies.

5. Remove the dough from the fridge, let it sit for 10 minutes at room temp then on a sheet of parchment roll it out to about 14 inches in diameter, don't worry if it's not perfect, just take your time. Place it onto a rimmed baking sheet.

6. Spread the ricotta and veggie mixture onto the dough leaving a 2 inch border all around. Fold the edges up and pleat where needed to seal in good.

7. Brush the crust with the remaining beaten egg.

8. Sprinkle crust with grated cheese and ground pepper.

9. Drizzle the top with olive oil.

10. Bake for 35 to 40 minutes or until crust is deep golden brown and ricotta is set.

Roasted Vegetable Tomato Pasta with Sautéed Chard

Adapted from https://ohsheglows.com/book/

Roasted Vegetable Sauce

INGREDIENTS

• 1 medium yellow or green squash

• 1 medium onion

• 2 large red bell peppers, seeded

• 2 medium carrots, peeled

• 5 garlic cloves

• 3 TBL extra virgin olive oil

• salt & pepper, to taste

• 1 28 oz can fire roasted tomatoes

• Basil leaves & grated parmesan cheese for garnish

• 16 oz dry pasta (my favorite is linguine)

METHOD

1. Preheat oven to 425 degrees. Line a large baking sheet with parchment paper (I get mine from Grove: https://www.grove.co/catalog/product/parchment-baking-paper/?v=1182&attrsrc=18&attrpg=catalog&attrpos=0 Iam obsessed with Grove. Check it out if you haven’t!)

2. Chop the squash, onion and bell peppers into 1/2 inch pieces and slice the carrots crosswise into 1/4 “ thick coins. (It is important to cut the vegetables into the appropriate sizes so they roast evenly). Toss the veggies with 2 TBL of the olive oil and sprinkle with salt and pepper to taste. Spread them evenly on the parchment . Place the garlic cloves on a square of aluminum foil and drizzle with 1 teaspoon of olive oil and fold the the foil to completely enclose the garlic. Place this with the veggies on the parchment.

3. Roast the veggies and garlic for 40-45 minutes until the veggies are lightly charred and fork tender. After cooking, remove the garlic from the foil.

4. Add the veggies, the fire roasted tomatoes with their juices and the garlic to a high speed blender, along with the last TBL of oil. Blend on medium until smooth. The sauce will be creamy and thick. (Alternatively, I do this in a 4 quart pot with my immersion blender if I am serving immediately. That way I keep it warm!)

5. Cook the pasta according to the directions and top with desired amount of sauce, basil and parmesan if desired.

Sauteed Swiss Chard

adapted from https://www.healthyseasonalrecipes.com/simple-sauteed-swiss-chard/

INGREDIENTS

• 2 large bunches Swiss chard, or rainbow chard

• 2 tablespoons extra-virgin olive oil

• 3 cloves garlic, finely chopped

• 1 large onion, diced

• ½ teaspoon salt

• pinch each dry thyme, nutmeg & roasted red pepper flakes

• Freshly ground pepper to taste

• 2 teaspoons balsamic vinegar, optional

METHOD

1. Chop and clean Swiss Chard: Stack several pieces of Swiss chard on work surface. Remove stems and set aside. Roughly cut leaves into pieces about 2-inch square. Repeat with the remaining swiss chard. Transfer the chopped leaves to a salad spinner filled with water. Drain, repeat washing if necessary, and spin dry. Rinse and chop the Swiss chard stems (about the same size as the diced onion.)

2. Cook The Swiss Chard: Heat oil in a large heavy skillet over medium high heat. Add chopped chard stems, garlic, onion, salt, thyme, nutmeg and pepper and cook, stirring often until the onions are starting to brown, 6 to 8 minutes. Add chopped cleaned Swiss chard leaves, 2 tablespoons water and cover. Let wilt, 2 to 4 minutes. Remove lid and continue cooking, stirring occasionally until the Swiss chard is completely wilted and softened, 1 to 3 minutes. Remove from the heat and drizzle with balsamic vinegar if using. Serve hot.

Butternut Squash Stuffed Shells

Ingredients

• 1½ cups cubed butternut squash

• Extra virgin olive oil, for drizzling

• 16 jumbo shells

Filling

• 4 cups fresh baby spinach

• 1 teaspoon dried oregano

• 1/2 teaspoon lemon zest

• pinch of red pepper flakes

• 1 cup cashew cream, from the recipe above

• Sea salt and freshly ground pepper

Cashew Cream

• 1½ cups raw cashews*, see note

• 1 cup fresh water

• 1 garlic clove

• 3½ tablespoons fresh lemon juice

• 1/2 teaspoon sea salt

• freshly ground pepper

Instructions

• Preheat the oven to 350°F and line a baking sheet with parchment paper. Toss the butternut squash with a drizzle of olive oil and a few generous pinches of salt and pepper. Roast until golden brown, 20 to 25 minutes.

• Make the cashew cream: Pour boiling water over cashews, just enough to cover and let sit for one hour. Blend together the drained raw cashews, fresh water, garlic, lemon juice, 1/2 teaspoon salt and pepper.*

• Make the filling: Mix the cooled squash, spinach, and 1 cup of cashew cream with the lemon zest, oregano and red pepper flakes.

• Bring a large pot of salted water to a boil. Add the shells and cook according to the package directions until al dente. Drain.

• Assemble the shells. Spray the bottom of an 11x7-inch baking dish with olive oil. Fill each cooked shell with some of the filling and place into the baking dish. Drizzle a little olive oil over the shells, cover with foil, and bake for 15 minutes, or until heated through. Remove from the oven and serve with the remaining cashew cream. **

*If you are not going vegan, you can substitute 8 oz of skim ricotta cheese for the cashew cream.

**Feel free to drizzle fresh marinara over the shells before you bake

Adapted from https://www.loveandlemons.com

---

Meal Plans from January

Just in case you need some inspiration!

Speedy 8-Ingredient Pantry Dal

Adapted from https://ohsheglows.com/book/

Ingredients

• 1 heaping tablespoon virgin coconut oil or olive oil

• 4 cups peeled (if necessary) and diced veggies*

• 1 cup uncooked red lentils

• 1 cup water, plus more if needed

• 1 (14-ounce) can diced tomatoes

• 1 (14-ounce) can light coconut milk

• 1 1/2 teaspoons garlic powder

• 1 1/2 teaspoons minced onion**

• 1 heaping tablespoon red curry paste, to taste

• ¾ to 1 teaspoon fine sea salt, to taste

• Freshly ground black pepper, to taste

Serving suggestions:

• Cooked basmati rice or grain of choice

• Fresh chopped cilantro leaves

• Fresh lime juice

• unsweetened coconut

Directions:

1. In a large pot, melt the coconut oil over low-medium heat.

2. Peel (if necessary) and dice the veggies into 1/2-inch pieces. Add them into the pot and stir until combined. Increase heat to medium.

3. Add in the rest of the ingredients (lentils, water, diced tomatoes [with juices], coconut milk, all the spices, salt, and pepper). Stir until combined.

4. Increase heat to high and bring to a low boil. Reduce heat to medium and cook, uncovered, for 18 to 30 minutes, until the veggies and lentils are tender; the cook time will depend on the types of veggies you use, and their size. Stir the dal frequently while cooking, and reduce the heat if necessary to prevent it from sticking to the pot. (If you’re using potatoes, I suggest covering the pot while cooking since they don’t contain as much water to “cook off”. You may need to add more water to thin the mixture.)

5. If desired, serve over rice, and garnish with cilantro, lime and or unsweetened coconut (it’s still great without these additions, though!).

* You can use any veggies you like! I use it as a way to clean out the vegetable drawer in the fridge! Here I used broccoli, yellow squash, onion, grape tomato and spinach.

Italian One-Pot Buttery Tomato, White Beans and Farro

Adapted from https://ohsheglows.com/book/

Ingredients:

• 3 TBL extra-virgin olive oil

• 2 cups diced onion (1 large)

• 3 gloves garlic, minced

• 1 TBL Penzeys Italian Seasoning

• 1 tsp Penzeys red pepper flakes

• 1 cup, dry quick cooking farro, rinsed and drained

• 2 1/4 cup water

• 1 1/4 cup low sodium marinara sauce (I make my own)

• 1 can low sodium white beans, rinsed and drained

• 1/3 cup oil packed unsalted sun-dried tomatoes, drained and minced

• 1/2 tsp fine sea salt, to taste

• Freshly ground black pepper

• 1/2 to 1 1/2 tsp fresh lemon juice, to taste

• 4 cups fresh baby spinach

• 3/4 cup fresh basil leaves for garnish

Method

1. In a large pot, heat oil over medium heat. Add onion and garlic and saute, reducing heat as necessary to prevent burning, 7-9 minutes, until the onion is soft.

2. Stir in Italian seasoning and red pepper. Cook for 1 minute or until fragrant.

3. Add farro to pot, stir and cook for another minute.

4. Add water, marinara, drained beans, sun-dried tomatoes and a dash of salt and pepper. Stir to combine.

5. Incase heat to high and bring to low boil. Immediately reduce the heat to medium. Simmer rapidly, uncovered, stirring frequently for 18-23 minutes, then check farro. Add the spinach when the farro is tender and sauce is thickening. Allow spinach to wilt. Squeeze in fresh lemon juice. Taste and add salt, pepper and red pepper flakes if desired. Plate and top with fresh basil and parmesan if desired.

Cauliflower Sandwiches

Adapted from the Washington Post: https://www.washingtonpost.com/news/voraciously/wp/2020/06/28/this-roast-cauliflower-sandwich-proves-vegetables-can-be-hearty-and-even-indulgent/?tid=ss_pin

Ingredients

• 1 large cauliflower head (2 to 2 1/2 pounds), leaves removed, trimmed

• 3 tablespoons extra-virgin olive oil, divided

• 3/4 teaspoon kosher salt, divided

• 1/2 teaspoon freshly ground black pepper, divided

• 1 cup (3 1/2 ounces) shredded smoked Gouda or provolone cheese (may substitute vegan cheese of your choice)

• 1 medium shallot (2 ounces), thinly sliced

• 1 large garlic clove, thinly sliced

• 1 pinch crushed red pepper flakes

• 1 bunch rainbow chard (12 ounces), stemmed and torn into 2-inch pieces (or other greens, I have used kale & horseradish greens)

• 4 good French rolls

• 4 tablespoons mayonnaise (may substitute vegan mayonnaise/ we used dijon mustard)

• 1/3 cup drained and chopped Peppadew peppers (may substitute hot cherry peppers or pickled jalapeños)

Method

• Place a large, rimmed baking sheet on the oven’s center rack and preheat to 450 degrees.

• Chop the cauliflower into florets. In a large bowl, toss them with 2 tablespoons of the oil, 1/2 teaspoon of the salt and 1/4 teaspoon of the black pepper. When the oven has finished preheating, transfer the cauliflower to the baking sheet.

• Roast the cauliflower for 15 to 20 minutes, until browned on the bottom. Gently toss the florets, then continue roasting for 5 to 10 minutes, until golden brown and tender. Remove from the oven and divide the cauliflower into four piles on the baking sheet. Top each pile with a quarter of the shredded cheese and let it begin to melt over the warm cauliflower. Leave the oven on.

• While the cauliflower is roasting, in a large skillet over medium heat, heat the remaining 1 tablespoon of oil until shimmering. Add the shallot, garlic, red pepper flakes, the remaining 1/4 teaspoon salt and 1/4 teaspoon black pepper. Cook, stirring frequently, until the shallot is tender and translucent, 2 to 3 minutes. Increase the heat to medium-high, add the chard leaves, and cook, stirring frequently, until just wilted, 3 minutes.

• Slice the rolls lengthwise almost all the way through, keeping the hinge intact. Place in the oven, directly on the racks, to toast, 2 to 3 minutes.

• To assemble the sandwiches, divide 1 tablespoon mayonnaise among the cut sides of each roll. Transfer a cauliflower pile and cheese to the bottom half of each roll, then top with the sauteed chard and Peppadew peppers. Close the rolls and serve warm.

Easy Veggie Stir Fry

Adapted from https://minimalistbaker.com

In truth, I use this recipe to use up any leftover fresh veggies, so use the veggies you have! Any will work!

Ingredients

• 1 cup chopped carrots

• 1 cup sliced colorful peppers

• 1 cup pea pods, cut in bite size pieces

• 1 cup sliced mushrooms

• 1 cup chopped green onion

• 2 cloves minced garlic

• 3 Tbsp tamari or soy sauce or coconut aminos (plus more for veggies + to taste)

• 2 Tbsp peanut butter

• 2-3 Tbsp organic brown sugar, muscovado sugar, or maple syrup

• 1-2 tsp chili garlic sauce (more or less depending on preferred spice)

• 1/3 cup crushed roasted peanuts or cashews

• 1 tsp toasted sesame oil (optional // or sub peanut or avocado oil)

• 2 cups cooked brown rice

Method

•  Prepare sauce by adding all ingredients to a medium-size mixing bowl and whisking to combine. Taste and adjust flavor as needed. I like to use my immersion blender to make it really creamy,

• Heat a large metal or cast iron skillet with sesame oil over medium heat. Add garlic and veggies. Sauté for 5-6 minutes, (Until crisp tender!) stirring occasionally. Season with 1 tbsp tamari, soy sauce or coco aminos if desired.

• Serve over cooked rice and top with peanut sauce. Top with crushed roasted peanuts or cashews!

Mushroom Bolognese

Adapted from America’s Test Kitchen

Ingredients:

• 2 TBL Olive Oil

• 2 cups mushrooms finely chopped (I like to use a variety of mushrooms of whatever kind I have handy…sometimes button, sometimes cremini, sometimes baby Bella…)

• 1 carrot, diced

• 1 celery stalk, diced

• 1 onion, diced

• 3 cloves minced garlic

• 28 oz can diced tomatoes ( I use no salt added)

• 2 TBL tomato paste

• 1 cup red wine

• 3 Bay leaves

• 1/2 tsp black pepper

• 1/2 tsp dried oregano

• 1/2 tsp dried thyme

• 1/2 tsp dried basil

• 1/2 tsp dried red pepper flakes (optional)

• salt to taste

• fresh basil or parsley

• shredded parmesan

Method

1. Heat olive oil in a skillet over medium heat; stir in onion. Cook and stir until the onion has softened and turned translucent, about 5 minutes. Add carrot, celery, and garlic; cook until soft, about 3 minutes. Add mushrooms; cook until tender, about 3 minutes. Pour in red wine; cook until wine has almost evaporated, about 3 minutes.

2. Add tomatoes, tomato paste and seasonings. Cook over medium-high heat and bring to a boil. Reduce heat to low and simmer, covered, about 20 minutes. Remove bay leaves and serve over pasta of your choice (or Zoodles!) Top with fresh basil and parmesan if desired

Lemony Lentil Soup

Adapted from Real Simple Magazine (https://www.realsimple.com)

Ingredients

• 1 TBSP olive oil

• 1 Yellow onion, finely chopped

• 4 cloves garlic, finely chopped

• 1 tsp ground coriander

• 1/2 tsp chipotle chili powder

• 1/2 tsp ground tumeric

• 6 cups low sodium vegetable broth

• 1.5 cups dried red lentils, rinsed

• 2 cups fresh kale or spinach

• 2 tsp lemon zest plus 3 Tbsp fresh lemon juice (about 1 lemon)

• 1/4 tsp freshly ground black pepper

Method

1. Heat oil in a large pot over medium high. Add onion, carrots & garlic, saute until vegetables are soft.

2. Stir in coriander, chili powder and turmeric. Cook, stirring constantly until fragrant, about 30 seconds.

3. Add broth and lentils and bring to a boil. Reduce heat to medium low. Simmer uncovered until lentils are tender, about 15 minutes.

4. Add lemon zest, lemon juice and black pepper. Add greens , stir until slightly wilted.

5. Serve!

Week 8....Raise your hand if you need a little extra MOTIVATION right now!

Happy Monday!

Entering Week 8. WOW. It is normal and OKAY to hit the wall. Quarantine is affecting how we live our lives in all ways, exercise and nutrition included. We have been at this for a least two months, some even longer and it seems it will continue for the indefinite future. Lacking our social groups and face to face encounters with each other and our trainers may be making it difficult to stay motivated. After all, we here at APF feel like a very close knit community! Social fitness brings the buddy system to life no matter where you are. If you're going for a walk, vacuuming the house, running, or working out at the gym, you're not doing it alone - you are connected to others who are trying to increase their activity, too. One of the most motivating factors in group workouts, and therefore social fitness, is competition and SHARING!  

We would like to offer a challenge to motivate you for the remainder of MAY, starting today and ending Sunday May 31. No fees, no gimmicks. A goal of 280 minutes of exercise per week and logging your nutrition daily. The group challenge is set up through My Fitness Pal, (https://www.myfitnesspal.com) . Once you let me know you want to participate and activate your myfitnespal account, I will invite you to our private group. You can then encourage your fitness friends in the group and gain encouragement yourself! Remember, this is a NO JUDGEMENT ZONE! If you are a more private person you can go the your settings and click private. I will post daily encouragements in the group as well as call out people who have done a great job on the challenge! I hope you will all use this challenge as a way to motivate yourself and help motivate others to make it through the rest of MAY!

Addendum: article in the Wash Po that came out on Tuesday: https://www.washingtonpost.com/lifestyle/wellness/losing-your-motivation-to-exercise-as-the-pandemic-drags-on-heres-how-to-get-it-back/2020/05/11/72e41a3c-93af-11ea-91d7-cf4423d47683_story.html?utm_campaign=wp_lean_and_fit&utm_medium=email&utm_source=newsletter&wpisrc=nl_lean

Easy Weeknight Chana Masala

Adapted from the Oh She Glows Cookbook by Angela Liddon (https://ohsheglows.com)

yields 4 servings // gluten-free, nut-free, soy-free, sugar-free, grain-free option, vegan

prep time: 15-20 minutes // cook time: 20 minutes

• 1 tablespooncoconut oil or olive oil

• 1 1/2 teaspoons cumin seeds

• 1 yellow onion, diced

• 1 cup carrots thinly sliced

• 1 tablespoon minced fresh garlic

• 1 tablespoon minced peeled fresh ginger

• 1 green serrano chile pepper, seeded, if preferred, and minced

• 1 1/2 teaspoons garam masala

• 1 1/2 teaspoons ground coriander

• 1/2 teaspoon ground turmeric

• 3/4 teaspoon fine-grain sea salt

• 1/4 teaspoon cayenne pepper (optional)

• 1 28oz can diced tomatoes, with their juices

• 1 28oz can chickpeas, or 3 cups cooked chickpeas

• 2 cups fresh spinach

• 1 cup dry/uncooked basmati rice, for serving

• fresh lemon juice, for serving

• fresh cilantro, chopped, for serving

1. In a large wok or saucepan, heat the oil over medium heat.  When a drop of water sizzles upon hitting the pan, reduce heat to medium-low and add the cumin seeds.  Stir and toast the seeds for a minute or two until golden and fragrant, watching carefully to avoid burning.

2. Raise the heat to medium and stir in the onion, garlic, carrots, ginger, and serrano.  Cook for a few minutes or so, then stir in the garam masala, coriander, turmeric, salt, and cayenne (if using), and cook for 2 minutes more.

3. Add the diced tomatoes and their juices.

4. Raise the heat to medium-high and add the chickpeas.  Bring the mixture to a simmer and cook for 10 minutes or longer to allow the flavors to develop. Right before serving, add spinach and allow to wilt slightly.

5. Serve over cooked basmati rice, if desired, and garnish with a squeeze of fresh lemon juice and some chopped cilantro just before serving.

APF is proud to announce a partnership with JB Meal Prep & Catering

https://www.jbmealprep.com

APF is happy to announce that JB Meal Prep and Catering is offering healthy, affordable meals for our clients. Jason has more than a decade of experience in the restaurant industry. JB Meal Prep & Catering provides simple, healthy meals for all diets, with the goal of helping you and your family get started with a better, healthier lifestyle. We now also offer Grab & Go available fresh each week while supplies last.

The Cost of Sugar

Did you know there is sugar in almost every product you buy? I’m not talking about the naturally occurring fructose in fruits. I’m referring to the added sugar in our foods. Next time you go shopping, grab an item of the shelf and read the food label. You might be surprised how much sugar you’re consuming on a regular basis.

Whether you are aware of your sugar intake or not, there are millions of Americans who are not. Sugar is found in almost everything and too much sugar can lead to metabolic diseases, weight gain, and obesity. Food companies are loading foods with sugar and people are consuming it in large quantities, whether they are aware or not.

According to Judy Corliss at Harvard Health, “Over the course of the 15-year study on added sugar and heart disease, participants who took in 25% or more of their daily calories as sugar were more than twice as likely to die from heart disease as those whose diets included less than 10% added sugar. Overall, the odds of dying from heart disease rose in tandem with the percentage of sugar in the diet—and that was true regardless of a person’s age, sex, physical activity level, and body-mass index (a measure of weight)”.  In short, the odds of dying from heart disease increase based on the percentage of sugar in your diet and this was true regardless of sex, age, activity level, and body-mass. Sugar is empty calories with no nutritional value, but evidently lethal as well.

Americans have been overconsuming sugar from some of their favorite food sources for years with no understanding of the impact on their bodies. Sources like sodas, energy drinks, and sport drinks are the biggest culprits, but according to the ChooseMyPlate.gov website, you can add candy, cakes, cookies, cereals, pies and cobblers, bakery items (sweet rolls, pastries, and donuts), fruit drinks, and desserts to the list.

The biggest hidden issue is the added sugar in foods like ketchup, cottage cheese, yogurt, protein bars and granola! Sugar is added to the foods to make it pleasing to our taste buds, but that means getting more sugar than you realize.  Also be very aware of the “no sugar” or “sugar free” items on the shelves. There are often artificial or other sweeteners added to make that "low sugar"  food even more palatable to us.  These sweeteners may not show up in the calorie or  carbohydrate section, but they are on the ingredient list. Know that in terms of added sugars, while the FDA does recognize sugar in its many forms (brown, white granulated, raw, and invert), as well as honey, lactose, sucrose, dextrose, and fructose it DOES NOT recognize cane juice, evaporated corn sweetener, crystal dextrose, glucose, liquid fructose, sugar cane juice, and fruit nectar. 

The next time you read a food label and you’re considering what you are putting into your body, read the ingredient section carefully. According to the ChooseMyPlate.gov, these are ingredients found in many processed foods that we should be aware of:

•        anhydrous dextrose
•        brown sugar
•        confectioner's powdered sugar
•        corn syrup
•        corn syrup solids
•        high-fructose corn syrup (HFCS)
•        malt syrup
•        maltose
•        maple syrup
•        molasses
•        nectars (e.g., peach nectar, pear nectar)
•        pancake syrup

The American Heart Association suggests that women take in no more than 6 teaspoons (25 grams or 100 calories) of added sugar, while men should take in no more than 9 teaspoons (36 grams or 150 calories). To put that in perspective, a 12-ounce can of regular soda contains about 9 teaspoons of sugar, so drinking even one a day would put all women and most men over the daily limit.  Please note that FRUCTOSE in fruit is NOT on this list and fruit has many health benefits.

If you attended our January Wellness nights, you will know that reading labels is important. Awareness is key.  Choose those labels with the fewest ingredients and eat as much from the outside of the grocery store as possible!

Potato Vindaloo Adapted from America's Test Kitchen

INGREDIENTS

• 2 tablespoons vegetable oil
• 1 onion, finely chopped
• 1/2 pound red potatoes, 1/2-inch dice
• 1/2 pound purple potatoes, peeled, 1/2 dice
• 1 pound sweet potatoes, peeled, 1/2-inch dice
•  1/2 teaspoon kosher salt, divided
• 5 garlic cloves, minced
• 4 teaspoons paprika
• 1 teaspoon ground cumin
• 3/4 teaspoon ground cardamom
• (up to) 1/2 teaspoon cayenne pepper
• 1/4 teaspoon ground cloves
• 2 1/2 cups water
• 2 bay leaves
• 1 tablespoon mustard seeds
• 1 (28-ounce) can diced tomatoes
• 2 1/2 tablespoons red wine vinegar
• 1/4 cup minced fresh cilantro

DIRECTIONS:

Heat oil in a Dutch oven over medium heat.  Add the onions, potatoes, and 1/2 teaspoon kosher salt.  Cook and stir occasionally for 10 to 12 minutes, or until the onions are softened.  [Side note:  If you feel like the vegetables are sticking to the Dutch oven, add a little water or vegetable broth and deglaze with a flat wooden spoon].

Add the garlic, paprika, cumin, cardamom, cayenne, and cloves, and cook for 2 minutes.  Deglaze by gradually adding in the water and scraping the bottom of the dish.  Add the bay leaves, mustard seeds, and bring to a simmer.  Cover, reduce the heat to low, and cook until the potatoes are tender, roughly 15 minutes.

Lastly, add the tomatoes and vinegar, and simmer uncovered until the sauce has thickened slightly, roughly 15 minutes.  Discard the bay leaves, stir in the fresh cilantro, and season to taste.

Serve with rice and top with additional fresh cilantro if desired.

Pasta and Lentils

Adapted from the Washington Post

https://www.washingtonpost.com/recipes/pasta-and-lentils-pasta-e-lenticchie/16348/?utm_term=.4b6f3c829828

---

 4 servings; makes about 7 cups

INGREDIENTS

• 1 cup dried brown lentils

• 6 cups water, or more as needed

• 2 large cloves garlic, minced

•  1/2 teaspoon crushed red pepper flakes, or more as needed

• 3 tablespoons extra-virgin olive oil

• 12 ounces dried whole wheat pasta (we used rotini)

• 2 teaspoons fresh thyme leaves, chopped

• I can diced tomatoes, drained

• 2 cups greens (We used baby Swiss chard)

DIRECTIONS

Pour the lentils into a large, heavy pot or Dutch oven and add the water (to cover); bring to a boil over high heat, then reduce the heat to medium-low, cover, and cook for 10 minutes.

Uncover; stir in the garlic, red chili flakes and oil, then cover and cook for 5 minutes.

Stir in  the pasta, cover and cook until al dente, stirring regularly to keep the pasta from sticking and adjusting the heat as needed to maintain a minimum of bubbling. Depending on the pasta variety, the cooking time may take about 5 minutes longer than indicated on the package, so begin tasting the pasta once the suggested cooking time has elapsed. Continue tasting every minute or two until it is cooked through but still firm. The resulting dish should resemble a thick soup; if the mixture seems too dry, add a little water to reach the desired texture, keeping in mind the pasta will continue to absorb liquid as it cools.

Once the pasta is done, add thyme and tomatoes. Cook, stirring occasionally,  until tomatoes are hot.  Add greens, stir until mixed in, cover and let the mixture sit for 2 to 3 minutes, then uncover and serve!

Roasted Carrot & Crispy Kale Salad with White Beans

Ingredients

• 1 Red Onion
• 1 lb carrots
• ¾ cup farro
• 3 Tbsp apple cider vinegar
• 3 cups curly kale
• 2 Tbsp sweet white miso
• 2 tsp honey
• 2 Tbsp pine nuts
• 2 tsp mixed sesame seeds
• 2 cups white beans, drained and rinsed
• olive oil, coarse salt, freshly ground black pepper

Method

•  Roast vegetables: Preheat oven to 425°F. Halve onion and thinly slice half.  (I use my mandolin to  slice thinly) Peel carrots, cut in half lengthwise and slice in quarters. Toss carrots and sliced onion with 1 tablespoon oil, 1/2teaspoon salt, and some pepper  on a rimmed baking sheet. Roast until vegetables are golden and almost tender, 20–25 minutes.

• Cook farro Meanwhile, combine farro, remaining half onion, 2½ cups water and 2 tablespoons vinegar  in a medium saucepan. Bring to a boil, reduce heat to simmer, cover, and cook until farro is tender, 15–20 minutes; drain if necessary and discard onion.

• Prep kale Remove stems from kale and tear leaves into bite-size pieces. Toss kale with white beans and 1 tablespoon oil and season with salt and pepper. Add kale  and beans to sheet with carrots and onions and continue to roast until kale is slightly wilted and crispy in spots, about 5 minutes more.

• Make dressing Whisk miso, honey, remaining tablespoon vinegar and 1 tablespoon oil in a medium bowl until smooth. Add water, 1 tablespoon at a time, until dressing is thin enough to drizzle.

• Toast nuts & seeds Place pine nuts and sesame seeds on a separate rimmed baking sheet and bake until golden, about 4 minutes.

• Finish Transfer farro to a platter and top with vegetables. Drizzle everything with dressing and top with pine nuts and sesame seeds. Enjoy!

Black Bean Mash (Or Black Beans on Toast with Avocado & Tomato)

Adapted from Vegan for Everybody

This makes a great breakfast, lunch or snack!  Paulo likes to eat just the mash with a side of brown rice.

Ingredients

• 4 oz cherry tomatoes, quartered

• 2 cups black beans (rinse and drain if using canned beans)

• Pinch of pepper

• 1/2-1  tsp chili powder, (I prefer Penzey's Chili 3000!)

• 1/4 cup boiling water

• 1/2 tsp lime zest, plus 1 tbl lime juice

• 1 ripe avocado

• 1/4 cup fresh cilantro chopped

Method

• Place beans, boiling water, lime zest and juice, pinch of pepper, chili powder and cilantro in a bowl.  Mash with potato masher until coarse puree, leaving some whole beans intact.
• Toast bread and spread mashed bean mixture evenly on toast.  Top with tomatoes and avocado !