Rogers Family Autum Meals and Treats

Autumn Farmer Market inspired tried and trues from our home to yours!

* Spaghetti Squash Alfredo
     This turned out fantastic so its a must share! Will admit I did use a jar of Garlic Alfredo sauce from the store, but you can make it easily too from scratch! 1 large Squash, 2 cups Alfredo sauce. Halve, scoop and boil the squash for 20 mins. With a fork remove the stands of squash,and set aside into strainer. Make (or pour) sace into saucepan, add 2 tbsp sweet cream butter(salted), and a "dash or two" of the following: Pepper, garlic powder, onion powder, basil, parsley, and itailian blend herbs, and 2 minced or pressed fresh garlic cloves. Heat over low/med heat for 15  mins to blend flavors. Place squash into a dish ( about 4 cups), and pour sauce over it. Mmmmm soooo good!

*Pumpkin Butter
This is so great and good to have for breakfast toasts, waffles, or even on crackers!
ITS SO EASY TO MAKE and here is what you need:
*1 med pumpkin ( or 1 can pumpkin puree 29 oz),3/4 cup apple juice,2 teaspoons ground ginger, 1/2 teaspoon ground cloves,1 1/2 cups white sugar, 2 teaspoons ground cinnamon, 1 teaspoon ground nutmeg
(to cook a pumpkin. Cut off ends, then cut in half. Scoop out seeds and stingy guts, and place in shallow dish with 1/2 of water on bottom. Bake at 375 until tender (30 mins or so)
Directions: Combine cooked pumpkin, apple juice, spices, and sugar in a large saucepan; stir well. Bring mixture to a boil. Reduce heat, and simmer for 30 minutes or until thickened. Stir frequently. Transfer to sterile containers and chill in the refrigerator until serving.

*Fall Beans
1/4 cup finely chopped onion
1/2 lb  beans (presoak over night in 4 cups of water, Drain, then add fresh water/cook
1 cup apple cider
1/4 to 1/2 cup raisins
1/2 teaspoon ground cinnamon
Directions: Cook beans slowly over med heat on low boil until done. In sep. skillit sautee onions until tender and add to beans, add remaining ingredients and bring to a boil.Simmer 20-25 mins. to bring flavor together. Serve!

Boiled Cabbage, Corn and Sweet Apples
need: 1 large pot, and 2 large skillets to "throw this together" quick!
Skillet 1: fill 1/2 full with water, and 1/2 stick butter, and 1 med/large sz chopped cabbage Bring to low boil, add salt and pepper to taste and simmer 20ish minutes.
Skillet 2: Core and Chopp 4 apples. Add to skillet with 1/2 cup water, 3 tbsp. brown sugar, 1 tsp nutmeg, 2 tsp cinnamon, and 1/2 stick of butter, sautee stirring often for 10-15 mins.
Pot: Fill with water. Shuck and add 4 whole sweet corn cobs. Boil 20 mins.
Serve! Yum!

Apple Coleslaw
What you need:
3 cups chopped cabbage, 1/3 cup mayonnaise.2 unpeeled apples, cored & chopped, 1/3 cup brown sugar,1 large carrot, grated 1 tablespoon lemon juice, or to taste,2 green onions, finely chopped.
Directions:  In a large bowl, combine cabbage, apple, carrot, and green onions.  In a small bowl, mix together mayonnaise, brown sugar, and lemon juice.  Pour dressing over salad and mix well.

 My baby is turning 2! .

MY FAVORITE GROCERY LIST

 Taken from , bodyforlife.com this is the BEST grocery list to show what you should have in your fridge and cupboards, and what you should be shopping for at the grocery stores! Enjoy! 


MEAT/POULTRY
Frozen, skinless chicken breasts
Low-fat sliced chicken or turkey deli meat
Eye of round beef steak
Turkey burgers
Lean ground beef
Ground turkey
New York choice lean sirloin steak

GRAINS
Old-fashioned oatmeal
Whole-wheat tortillas
Low-fat whole-wheat frozen waffles
Whole-wheat English muffins
Pita bread
Whole-wheat bread
Whole-wheat hamburger buns
Whole-wheat spaghetti
Whole-wheat flour
Brown rice

VEGETABLES
Celery
Water chestnuts
Scallions
Dill pickles
Spinach leaves
Fresh tomatoes
Cucumber
Carrots
Romaine lettuce
Broccoli
Sweet potatoes
White potatoes
Lettuce
Onions
Canned whole tomatoes
Fresh mushrooms
Canned kidney beans

SPICES
Cinnamon
Pepper
Salt
Paprika
Garlic powder
Cloves of fresh garlic
Cumin
Parsley
Dill weed
Basil
Oregano
Cilantro
Chili flakes
Ginger
Chili powder

OILS/DRESSINGS
Extra virgin olive oil
Balsamic vinaigrette
Italian vinaigrette
Low-fat mayo
Caesar dressing
Cooking spray
FRUIT
Blueberries
Raspberries
Apples
Bananas
Peaches
Strawberries
Pears
Grapes
DAIRY
Grated Parmesan cheese
Low-fat cheese slices
Shredded low-fat American cheese
Shredded Mozzarella cheese
String cheese
Fat-free sour cream
Skim milk
Low-fat cottage cheese
Fresh eggs
Egg substitute
Low-fat yogurt
Cream cheese

FISH
Canned tuna
Salmon filet
Trout
Haddock

TOPPINGS/CONDIMENTS
Sugar-free syrup
Fresh lime juice
Light teriyaki marinade
Almonds/slivered almonds
All-natural peanut butter
Green enchilada sauce
Salsa
Soy sauce
Lime juice
Applesauce
Brown sugar
Baking powder
Lemon juice
Mixed nuts
Ketchup
Dijon mustard

The Real Biggest Loser: DIETS                                       
Through the last several years I have been discovering a whole new approach to wellness and nutrition. This has led to me getting back in control of my life, my eating, and exercise decisions, and no it isn't a Diet, or a Program. Its a lifestyle change, an awareness, that everyone can enjoy with just a little thought and planning! Here is what I have learned:

Learning how to FEED your body is the key to long term weight loss, not learning how to Starve it!
Here is a more visual example: "Dieting is like going under water and holding your breath. Eventually you will have to come up.  That is how dieting can be...holding your breath underwater, you eventually have to come up and when you do you gasp for air and inhale all you can, so to speak!"
Did you know? Over 50 million americans begin a new weight loss diet each and every year? And even more alarming is ...47.5 million of those same Americans regain all or more of the weight they lost during dieting.

The majority of Diets deprive your body of vital nutrients that they body needs to thrive and enjoy good health. Many diets result in dieters having low energy, and sometimes so low they can not stick to an excersise program! Some diets even suggest no excersise during 
Nutritional deficiences can also cause our immune system to be supressed leading to more illness and disease. Aging skin, headaches, anxiety, depression all have been scientifially linked to improper nutrition that millions of dieters experience.
 Fad Diets especially often lead to water and muscle mass loss, and not fat loss which really is what we need to get rid of!  Losing muscle means losing strength, and abiltity! Diets are a multi billion dollar a year business so they are reaching us from every angle, which in turnis covering up the fact we all need to wake up and see there must be another way for lifetime results!
AND THERE IS! It is called "Lifestyle Changes!" Eating for LIFE!!!
__________________________________________________________________________________
My First KEYS were busting the LIES
LIE #1:  To be healthy you just have to stop eating bad foods
TRUTH: Your health is enchanced by eating the RIGHT foods!
LIE#2: Foods that are good for you don't taste good
Truth: Good Food can be so nutritious and delilicious that the "bad" foods  in comparison look, and taste bad now!
Lie #3 Eating right takes too much time
Truth: You can create time by eating right!

Thre are 1,440 minutes in each and every day, same for you, same for me. We can spend our time, or invest our time!  When you invest your time you produce a greater result that when you spend your time, and guess what? you create a return: You create time!

Investing time in eating right, and nourishing your body allows you to enjoy your wholesome, energy giving, healthy lifestyle. You are essentially Eating for your lifestyle. Eating for Lifestyle allows you to have time to enjoy your life because you are healthy, have energy and stamina to try new things, spend time with those you love and live longer!

THE FOUR RIGHTS !
1)  Right time What works best for me seems to be best for pretty much everyone, and it is eat often. 6 times a day is what research says is best.  It makes our metobolism work all day, helping burn fat, create energy and stamina, and research shows that eating 6 times a day helps not only burn fat , but maintain lean muscle mass. Muscle burns calories , fat doesn't.
Example: eat 1 big huge meal= Glucose spikes up then crash. Causing you to be more hungry for your next meal, which inceases your chances of over eating.   Eating portion controlled mini meals helps curb hunger and cravings and also can help lover cortisol levels (stress hormmone that contributes to belly fat)When you eat every 3-4 hours you are working with your body instead of against it!

2) Right amounts A portion is pretty much the size of your hand. Portion protein in the size of your palm, good carbs as the size of your clenched fist, veggies in your cupped hand. Really thought,in veggies portions can expand depending on your appitite!  So when you are still hungry, Portions have leeway in the Veggie category! Go for it and help yourself to more Greens!

3) Right Foods (Lean proteins, Good Carbs (oats,brown rice, whole grains,apples,berries oranges) Essential Fats (Omega 6!) found in Salmon,fish oils,spinich,green leafy vegs), Vitamins and Minerals, and WATER! Water is a food group and the most important I think!
(Did you know that water covers 70 percent of earth and 70 percent of our bodies!)
We lose water every day, and drinks like caffinated and alcoholic beverages cause us to lose even more. If we lose about 10 cups of water a day (average), we should be drinking at least that much just to make up for what we lost! Makes sense to me!

4) Right Combinations: pair a searving of protein with carbs at your meals. Don't eat carbs alone, always pair with a protein and that simple combo alone calms cravings , helps build muscle and fuel it too ( Carbs can help shuttle the protien's amino acids into your cells!)
Oh, and always include a portion of veggies with your protein and carbs!
SO its really simple when you see the above as just How you live your life.  Changing the bad habits isn't too hard when you realize the change will create moer energy, longer life, and weightloss. No crazy diets to fail, no secrets to discover, its all at our fingertips and its all about a lifestyle that says  "I eat for life, what I eat shows in the lifestyle I now have!"
My little 3 year old said it best the other day when his daddy took him to a resturant that cooks their food  in grease. My son asked Daddy if they use grease. Daddy said "Yes, but just a little bit" To which son later told me- "Mommy we went to the resturant that uses grease. But just a little bit so I only was sick for a little but not a lot of bit."  Even he at 3 recogizes that unhealthy food choices lead to an unhealthy life!  When we eat poorly, irregularly, and consume preservative laden, unhealthy and processed fats and added indredient filled "foods" it shows in our life. Lack of energy, low metabilisim, weight gain,skin problems, sickness, disease are the results.
When we eat for life, eating raw, fresh foods, in the right combos, often throughout the day, adding water, vitamins and minerals by defualt, we FEEL good, and begin to LOOK good!
So raise your glass of water to HEALTH. and LIFE. Ill be here with you with a fresh tall pure glass of H20 to cheer along with you! =) CHEERS~!

Favorite Breakfasts
1 scoop choc whey protein power, 1/2 cup raspberries, ice, water blended
2 eggs, 1/4 avocado, lime and cilantro with 1/2 cup oatmeal and blueberries

Fave lunches:
2 sliced Ezekiel bread spread with light cream cheese, turkey, cranberries, and sprouts
Romaine Salad with 1/2 cup tuna or salmon, fresh basil, pepper, sunflower seeds and mandarin orange slices. Served with lime salted wholegrain chips

Fave Dinners:
Chicken tortilla soup (chicken breast,chopped celery,tomatoes,cilantro,cabbage, garlic, onion, and brown rice)  served with fresh squeeze lime and sour cream
Beef, Bean, Veggie Lettuce wraps with cilantro and lime rice
Steak and Bell pepper/onion and pineapple skewers, and baked potato

Clean Vs. Unclean in the Foods we EAT!

As a health-concious Mamma, I am always attempting to find new ways to "Clean up" our family, esp. nutritionally.

Clean Eating to me means :

• No artificial ingredients (no chemicals, man -made substances, hard to pronounce words in our food!)We (personally) choose NO pork. Its really a hard-to-digest, unclean protein

• NO artificial sweeteners, no sodas, high fructose corn syrups. we use raw honey, stevia, organic sugar, etc. 

• Limit animal proteins. The animal protein we eat is usually goat cheese, cow cheese and strained plain yogurts,tuna, salmon, chicken, turkey, and lean beef. Clean would be Organic, and hormone free, grass fed and free range.

• In Season produce is what we strive to eat, esp. local organic whenever possible. Raw as much as possible!

• Choosing whole grains, often Brown rice, brown rice pasta, potatoes, quinoa, oats, & barley

• Liquid intake is non-bottled, unflourinated, un chlorinated water, teas, coffee, and fresh juice. 

• We personally avoid animal milk and use Hemp milk , Almond and Coconut milk as main stays in our home.

So in attempt to give some examples of unclean foods and a cleaner alternative, I have created a little list!

UN~ Clean choices:           
Instant flavored oatmeal                    
Doritos (MSG!)                                  
Yoplait Yogurt(HF corn syrup)           
Quaker Granola Bars                         
Fast food french fries                         
Chicken Nuggets                                
Milkshake                                           
traditional cheesecake                 

The Clean Alternatives:

 Quick oats, cooked with added honey and cinnamon

Tortillas with lime salt

Plain greek yogurt with a dash of honey and vanilla

toasted oats w/sliced almonds,sugar,raisins,honey

1 potato.cut/tossed in olive oil,salt,rosemary,baked

Grilled chicken tenders,coated with WholeGrn breadcrumbs

2scp choc whey powder,1tsp p butter,ice,milk,blended

8oz crm cheese,1c plain Greek yog,1tsp honey blended

These are just 8 easy examples of switch-a-roos you can start making for a healthier you, and a healthier family. You will notice the texture, and flavor that you have in "Cleaner" foods satisfies your palate, and will make the unclean food really start living up to its own title!

SIMPLE START: Go through you cupboards and spice racks. TOSS OUT any and all groceries that have MSG ( aka: Monosodiumglucanate) in its ingredients! MSG is a poisin to our bodies and takes time to get out once it is in! Things you will find MSG in are : Rice-A-Roni, Pasta Roni, Doritos,Pringles (even the ones that say no preservatives!), Seasoning salts, steak rubs, pre-packages seasonings (like Taco seasonings)
* Don't despair! Most spices that have MSG are also made in versions with NO MSG, even in the same brand ( Like Johnny's for example) Farmhouse Pasta Boxes can be switched out for Pasta Ronis, Kettle tias for Doritos...etc. You will feel better and enjoy more tasteful foods by this SIMPLE START!