“Real Food”

That’s why Norwell based Health Coach Kat Ogar created the 28 Day Eat Real Kick Start Program (downloadable e-book), to kick start you on the road to better health through real food.

What’s Included in the Guide

The e-book is pretty comprehensive and includes an overview of contents, guidelines for food choices when shopping, Q&A to answer some of the most asked questions regarding real food, success tips, sample meal plan schedules and recipes for breakfast, lunch and dinner.

What I Liked About the Guide

I like the comprehensive nature of the guide. The guide includes recipes, guidelines, Q&A, sample meal plans and schedules. I’ve read e-books that tell you what to do, yet fail to provide the resources you need to get started. Kat gives you the “kick start” you need.

I also like the Q&A at the beginning. Kat took the time to answer popular questions like:

• What is processed food and why avoid it?
• What grocery store items are usually processed?
• Additives to watch out for (and how they can affect your health)

You can no longer claim ignorance when shopping. Kat spells it out for you.

One of my favorite “Real Food Guidelines”:

5 Ingredients or Less – This is a useful guideline. Most packaged real food items will have 5 ingredients or less. If the ingredient list is long, you can bet it contains things that are not real food.

The 28 day meal plan is a color coded guide that includes food choice, how long to wait in between meals/snacks and how much water to drink. One lunch that caught my attention: Natural peanut butter, jelly and pear sandwich!

And speaking of food, let’s talk briefly about the recipes. (Note: I am not reviewing the recipes, just the guide. I have yet to prepare any of the recipes included.)

Recipes include Asian, Mediterranean and American favorites. Some are familiar like the Greek salad, black beans and rice, chili, stir-fry and pesto chicken salad sandwich. Others might sound a little different like edamame & corn succotash, chickpea mash (for breakfast!) and stuffed avocados (Side note: I love avocados – though I’ve never had them stuffed!).

And don’t be fooled by the chocolate smoothie. Kat has you add a bit of greens to the raw cacao to make this a healthy, real food option.

Although some of these are different for me, I look forward to testing them out at home!

Room for Improvement

I really think Kat did a great job with this e-guide (her first!). A few suggestions I’d make for the future (which really are more personal preference):

• A glossary of ingredients. Some of the ingredients in the recipes are new to me. The Chocolate Smoothie and Peanut Butter Banana Green Smoothie for example call for spirulina. Though an optional ingredient, I’d like to know what it is before I decide whether or not to use it. (Side note: Do you know what it is?)

• Include substitutions. For example, many recipes call for nuts or peanut butter. What about options for folks with nut allergies?

• Add preparation time. Even an approximation is helpful.

Overall?

If you are having a hard time eating real and healthy, this e-guide may be the “kick start” you need. Recipes are suitable not only for you, but for the whole family. I definitely recommend this book for those just starting out and those looking to re-invigorate their home cooking with real food meals.

Click here to learn more about or purchase the 28 Day Real Food Kick Start Guide.

Disclaimer

I received a free copy of the 28 Day Real Food Kick Start Guide to review on Healthy South Shore. However, I was not paid or obligated to write this review. This review includes my honest opinion about the product. I am not compensated in any way if you decide to purchase the guide.

Enjoy!

Ingredients

• 1 medium butternut squash
• 1 medium onion, chopped (approx 1/2 cup)
• 1 TBS grated ginger (Optional. I used dried ginger)
• 1 tsp curry powder
• 1 granny smith apple, chopped/peeled (I used macintosh)
• 2 T oil (olive or canola)
• 2 cups vegetable broth
• 1 cup water (as needed for texture)
• salt and pepper to taste

Directions

• Cut squash in half lengthwise, scoop out seeds. Place halves skin side up in roasting/baking pan. Bake in oven for 45 minutes or until very tender.
• When squash is cooked, let cool completely. Once cool, scoop squash from skin.
• Heat oil in saucepan, cook onion and ginger over moderately low heat until onion is softened (about 5 minutes). Add curry powder and apple and cook for 2 more minutes.
• Add broth and simmer for 10 minutes covered.
• Add squash to sauce pan.
• Transfer mixture to food processor or blender, in batches and puree until smooth. Add water to achieve desired texture, if necessary. Taste for seasoning and add salt/pepper as needed.
• Return soup to sauce pan and cook on moderate heat until hot

NOTE: You can cook the butternut squash in advance and then prepare the remainder of ingredients just before serving.

TRICK: Cutting a full butternut squash is a challenge. Wrap squash in foil and bake for a few minutes to soften the skin. Then slice. This made cutting the squash very easy.

Your turn: Did you make it? Do you enjoy butternut squash soup? What are your recipe tricks?

They are like eating apple pie without the crust. Add a dollop of vanilla ice cream or yogurt and you have a dessert everyone will talk about.

You need three ingredients:

• Apples – I used Empire, you can use Macintosh, Cortland or any other cooking variety
• Cinnamon
• Sugar

Peel and cut and core apples. Place in crock pot

Sprinkle desired amounts of cinnamon and sugar. Mix thoroughly.

Set crock pot on low for 3 hours.

Serve warm.

Have leftovers? Keep them in the fridge and warm in oven before eating again.

Perfect for fall, simple to make and delicious to eat.

Enjoy!

This is one of my favorite soups. It’s quick, filling and low-calorie. If you are short on time but craving a meal big on flavor, try this spinach orrechiette (pasta ears) soup. Enjoy!

Ingredients

• 1 cup water
• 3 (10 1/2 oz) cans low-sodium chicken or vegetable broth
• 1 1/2 cups uncooked orrechiette pasta
• 1 package spinach (frozen thawed or fresh), chopped
• 1 cup chopped seeded tomato
• 3 T shredded or grated Parmesan cheese
• 1 large egg*
• 1/4 tsp Salt
• 1/2 tsp pepper
• 2 T Parmesan cheese

Directions

• Bring water and broth to a boil in a large pot.
• Add pasta and spinach.
• Cover, reduce heat and simmer 15 minutes or until pasta is tender.
• Stir in tomato
• Combine 3 T Parmesan cheese, pepper, salt and egg. Stir well with a whisk or fork. Slowly drizzle egg mixture into soup. Cook 2 minutes, stirring completely.
• Ladle soup into bowls and sprinkle with Parmesan cheese

* The egg gives this soup a creamy texture. You can leave the egg out if someone in your household doesn’t eat eggs.

Enjoy!

Have you made this soup? What did you think? Make any substitutions?

Second Note: I made this over the weekend – it was delicious!

Baked Butternut Squash.

I add a little twist to mine; making it sweet AND savory, it is a delight for the senses!

What you need:

• Whole butternut squash
• 1/4 cup brown sugar
• Cinnamon
• 2 strips bacon

Butternut Squash with Bacon

How to prepare:

• Cut a whole butternut squash in half and scoop out the seeds.
• Mix together 1/4 cup brown sugar, cinnamon and a dash of salt.
• Sprinkle evenly between the two halves.
• Then, in a small nonstick pan cook 2 slices of your favorite organic bacon until almost cooked.
• Drain the bacon fat and crumble evenly over the 2 squash halves.
• Bake at 400*F for 45-60 minutes (until soft) in the middle rack on a large sheet pan (as it will drip).
• Each half is approx. 200-250 calories and good enough for  a meal!

This will fill your kitchen with the wonderful scents of fall. Enjoy!

I served it with rice and sautéed green beans. I steamed the beans and cooked the rice while the chicken cooked. I sautéed the beans while preparing the sauce. Voilà! A meal in less than 30 minutes. How can you not give it a shot?

Prep: 15 minutes

Cook: 17 minutes

Ingredients

• 1 tsp vegetable/cooking oil
• 1/2 cup chopped red onion
• 1 1/2 tsp minced fresh or 1/2 tsp dried thyme
• 4, 4-ounce skinned, boneless chicken breast halves (I made cutlets, I like my chicken thin)
• 1/3 cup seedless raspberry preserves (I had seed in preserves, still delicious!)
• 2 T balsamic vinegar
• 1/4 tsp black pepper

(Note: I made a little extra sauce by adding a little more preserves and vinegar. We like this meal saucy!)

Cooking Directions

• Heat oil in a large non-stick skillet over medium-high heat until hot.
• Add onion; sauté 5 minutes.
• Sprinkle thyme and salt over chicken.
• Add chicken to pan; sauté 6 minutes each side or until cooked
• Remove chicken from pan, keep warm.
• Reduce heat to medium. Add 1/4 tsp salt, preserves, balsamic vinegar and pepper to pan. Stirring constantly until preserves melt.
• Spoon sauce over chicken. Serve immediately (Although, I made this a few hours in advance, reheated the sauce and warmed the chicken when we were ready to eat.)

If you don’t care for raspberry, another flavor – apricot, blackberry or peach – work, too.

Enjoy!

Recipe adapted from The Complete Cooking Light Cookbook.

One of my favorite fall activities? Apple picking.

Once I collect that abundance of fruit, what do I do with it? For me, nothing says Autumn like homemade applesauce.

This recipe makes it easy to prepare applesauce right at home. Think apple pie without the added sugars and/or preservatives. A healthier alternative to store bought brands. Go ahead and give it a shot. The kids will love it, too!

• First, get local apples if you can*. (My personal favorite this year – Liberty apples. They are crisp, tart and awaken my senses)

• I started with 12 apples. I cored all 12. Then, peeled 6 and left the other 6 with the skin on.

• Slice all 12 apples. Microwave with 1/4 cup water for 15 minutes.

• Place immediately into the food processor.

• Add 1/2 cup of brown sugar and 2-3 tablespoons (don’t be stingy!) of cinnamon

• Voila! You have a delicious homemade applesauce!

*When you buy local you support the local farmers. If you buy organic you won’t need to worry about peeling the skin to remove the pesticides. Leaving the skin on adds about 3g of fiber per apple, so by keeping it on 6 of the 12, you’ve added 18 grams of healthy soluble fiber — good for digestion, cholesterol reduction and regularity. Cinnamon has also been shown to have some anti-inflammatory benefits and can help those clients with diabetes. For 8 large servings, about 200 calories per serving.

Enjoy!

Your turn: Do you make home made apple sauce? What’s your favorite way to prepare it?

In other words, we enjoyed it so much we wanted a second slice.

The best part? It’s pretty easy! You prepare the potato crust first. While that cooks, prep the filling. Then fill and bake.

We still have zucchini, tomatoes, fresh basil and oregano growing in our garden, making this dish very close to garden fresh. Even if you don’t have a garden, head to your local farmers market and pick up the ingredients you need. This is a fast, tasty and healthy meal option.

Enjoy!

Potato Crust

Makes 1, 10-inch crust

Ingredients

• 2 cups grated raw russet or Idaho potatoes, squeezed as dry as possible (waxy red or white potatoes will not crisp the right way)
• 1 small onion, very finely chopped
• 1 egg, lightly beaten
• 1/4 cup all purpose flour
• 1/2 tsp salt
• Vegetable oil for greasing pie pan

Directions

• Preheat oven to 375 F
• Combine potatoes, onion, egg, flour and salt in a medium bowl. Mix well.
• Oil a 10-inch pie pan and transfer potato mixture into it. Spread evenly across the bottom and up the sides
• Bake until well browned along the edges, about 30 minutes. Remove, fill (for filling see below) and bake right away.

Tomato-Zucchini Tart in Potato Crust

Ingredients

• 1, 10 inch potato crust (see above)
• 2 1/2 cups grated cheddar, provolone or Swiss cheese (I used a yellow cheddar, it was delicious!)
• 2 medium zucchini, sliced thin
• 2 large tomatoes, sliced thin
• 1/2 small onion, finely chopped
• 1 T chopped fresh basil or 1 tsp dried basil
• 1 T chopped fresh oregano or 1 tsp dried oregano

Directions

• Prepare crust (see above) while preparing filling.
• Spread bottom of the crust with 1/3 of cheese. Add layer of zucchini slices over the cheese, cover well. Next, arrange tomato slices over zucchini. Sprinkle another 1/3 of the cheese on top of tomatoes. Add a second layer in the same order and end up with the tomatoes

• Sprinkle top layer of tomatoes with onion and herbs. Spread remaining cheese on top.
• Bake 45 minutes or until top is golden. Serve immediately

We did not eat this immediately. I prepped it in advance and reheated it – still delicious! To reheat I recommend putting it back in the oven or toaster oven rather than a microwave.

I can’t wait to have leftovers, again!

Adapted from: The Gardeners’ Community Cookbook

Enjoy!

• Salmon
•  2 lemons
• Fresh cilantro
• 1 garlic clove
• 1 package frozen peas
• Sea salt & ground pepper
• Fresh parmesan cheese
• Extra virgin olive oil
• 1 box of Rotini pasta

And oh, I don’t eat seafood. So watch the video to find out if I try the salmon or not!

Having trouble viewing this video? Click here.

So I dug out my cookbooks and looked for zucchini bread recipes. I came across a refreshing recipe for lemon-zucchini muffins. Courtesy of the Complete Cooking Light Cookbook, I share the recipe with you today. Whether you grow zucchini in your garden, buy it from a local farmer’s market or are simply looking for new ideas, consider this muffin recipe. The lemon adds a clean, refreshing flavor. And maybe the kids will finally eat their veggies without complaining!

Enjoy!

Ingredients

• 2 cups all purpose flour
• 1/2 cup sugar
• 1 T baking powder
• 2 tsps grated lemon rind
• 1/4 tsp salt (I did not use salt)
• 1/4 tsp ground nutmeg
• 1 cup shredded zucchini
• 3/4 cup milk
• 3 T vegetable oil (I used Canola)
• 1 large egg, lightly beaten

Directions

Prep time: 20 minutes

Cook time: 20 minutes

• Preheat oven to 400
• Pour flour into measuring cup, level with knife. Combine flour and next 5 ingredients in a bowl; make a well in the center
• Combine zucchini, milk, oil and egg and mix with a whisk.
• Add zucchini mixture to flour mixture, stirring until moist.
• Spoon batter into muffin cups (12), coated with non-stick substance (oil, butter, Crisco) to avoid sticking.
• Bake at 400 for 20 minutes or until muffins spring back when pressed lightly in center.
• Remove from pans immediately and let cool on wire rack.

Yield: 12 muffins

Enjoy!

Your turn: Do you have a favorite zucchini recipe to share? Leave a comment below – we’d love to share it with Healthy South Shore readers!