Where To Get Electrolytes

If you are like me, I had to look up “why” I need electrolytes.  I remember when Belinda or I was sick, we were told to drink things like Gatorade to replenish them.  If you are dehydrated, due to vomiting, diarrhea, extreme exercise, or heat exposure, it’s important to replenish your body with electrolytes to maintain optimal health.  So, why are they important?

Here is reason: “When your body becomes low on electrolytes, it can impair your body’s functions, such as blood clotting, muscle contractions, acid balance, and fluid regulation. Your heart is a muscle, so electrolytes help regulate your heartbeat.”

I’m not a huge fan of energy drinks, many electrolyte beverages may contain added sugar and may not be the best option.  So I was excited to learn there are some great every day foods filled with electrolytes.  Chances are, if you regularly consume veggies, fruits, and legumes, you’ve got your electrolyte balance covered.

There are a variety of plant foods which are wonderful for providing electrolytes. Again, unless you’re an athlete or experiencing dehydration due to illness, eating whole foods rich in these minerals is a great way to replenish. Eating a diet rich in whole, plant-based foods supports health in a number of ways including providing antioxidants, polyphenols, an array of vitamins and minerals, and fiber.

Potassium-rich foods include:

• spinach
• broccoli
• bananas
• avocado
• beans
• lentils
• cashews
• almonds

Magnesium-rich foods include:

• green leafy vegetables such as spinach and kale
• seeds
• nuts
• beans

Calcium-rich foods include:

• dairy foods
• tofu
• leafy green vegetables

Try to get your sodium from high-quality salts, such as:

• Himalayan pink salt
• sea salt

Electrolyte-rich foods include

• Spinach
• Kale
• Broccoli
• Bananas
• Oranges
• Watermelon
• Tomatoes
• Avocado
• Beans
• Lentils
• Cashews
• Almonds
• Sunflower Seeds
• Chia Seeds
• Peanuts
• Tofu
• Yogurt
• Milk
• Sweet Potatoes
• Sea Salt

Note: Avoid processed foods which can be extremely high in sodium and other inflammation-causing ingredients. Most of us consume enough sodium throughout the day.  Many people consume more than the daily recommended amount (less than 2,300 mg). The only time it really makes sense to supplement with sodium is if you are trying to replenish electrolytes following intense exercise or a dehydrating illness.

This summer, how will you replenish your electrolytes – with a quick gatorade or daily with some yummy FRESH fruits and veggies?  As we head to the community farm every week to pick up our order this summer, I will definitely be doing the “fresh” thing.

Which will be your pick this summer?

Have an Epic Day!

How to Save on Your Grocery Bill

You many not save a BUCKET of money but you will save some.  As the cost of groceries continues to rise, I’m sure you are like us and feeling the pinch.  Meal planning is already stressful for some NOW factor in the soaring cost of food and it’s easy to feel overwhelmed. Despite the state of the economy (no political comments please), stocking your kitchen pantry to feed yourself and your family is a weekly necessity. So, today, we’re making things easy for you by providing everything you need to know about shopping wisely, getting a good deal, and keeping your expenses low.

5 EASY WAYS TO SAVE BIG ON YOUR GROCERY BILL

1. PLAN YOUR MEALS AND CREATE A GROCERY LIST

Start by taking an inventory of your kitchen before going to the supermarket.   Make note of the things running low or you want to be sure you have a back up for.  You know those things that could cause you to make an extra stop or run to the store because not having them would cause havoc in your household. Take the time to write out a grocery list.  It will help you stick to a budget and avoid overspending by reducing unnecessary purchases.   I keep mine on my phone and as I think of things, I add them to the list.  My meal planning journal is on the fridge.  I usually plan on Saturdays, and shop on Mondays.

2. BROWSE THROUGH FLYERS AND GROCERY STORE WEBSITES

This is a simple but effective way to check for sales, lowest price options, and discounts.  It doesn’t mean you have to always go to multiple stores to get what you need.  I mean with the price of gas, this would be CRAZY, right?  I tend to compare prices, see who has most of the things I want on sale and start there.  Honestly, my two stores are usually Aldi’s and Acme.  So I hit Aldi’s first then stop to Acme on my way home.  Be sure you are part fo your store’s rewards program.  Try using apps like Ibotta or Fetch where you earn money or rewards for the shopping you do every day.  I also use Shopkick to earn discounts. For more rewards tips, see #6.

3. CONSIDER BUYING IN BULK

Not only does this save you more trips to the grocery store, but it’s often more cost- effective too.  If you are shopping at the BULK stores be sure you know what your per item cost usually is.  WHY? If you are not careful, you may end up paying more than you would if you bought multiple items in the grocery store.  Since there are only 2 of us, we don’t do bulk stores BUT I do keep a stocked pantry.  We are prepared for any and all emergencies.

4. EAT MORE PLANT-BASED

Meat now costs nearly 24% more than it did two years ago, and the prices continue to rise. The good news is there are tons of budget-friendly options out there to meet your protein needs. Plant-based proteins like chickpeas, edamame, beans, and tofu are great alternatives. We don’t do tofu since I have never been able to cook it so it tastes good BUT we do do other plant based options.  For more ideas and recipes, be sure to check out this blog post all about plant-based eating!

5. BUY SEASONAL

Out-of-season produce is typically more expensive.  If you have a local community farm, join it. Yes, there is an initial cost BUT in the long run for approximately 12 weeks plus, you will have awesome healthy fresh produce.  Don’t know what is in season?  Doing a fast search before you start planning and/or preparing your meals.  Also, remember to store your produce in air-tight containers, like our Stay With Me Produce Savers, to limit food waste while stretching your dollar!

6. MAKE USE OF LOYALTY PROGRAMS & PRICE-MATCHING APPS

Find a grocery store with a loyalty program so you can get a rebate with every spend. Make a game out of it.. wouldn’t you love to see the savings line at the end of the grocery receipt? Most grocery stores will honor a price match – bring your circular with you from the other store.

7. SHOP YOUR GROCERY STORE BRAND PRODUCTS

They are just as good and often a lot less expensive than name-brand products! Did you know many store brands are made by your favorite “name” brand company?

8. CARVE OUT TIME FOR MEAL PREP AFTER GROCERY SHOPPING

It may take some extra time, but it makes your week so much smoother. Tuna, pasta, quinoa, rice, canned tomatoes, rolled oats, beans, and peanut butter are some of my favorite low-cost pantry staples. When the kitchen is stocked with healthy options, there’s no need to eat out.

9. USE THE FREEZER TO REDUCE FOOD WASTE

Yes, there are only 2 of us in the house.  Yes, I do buy family packs of chicken breasts, then divide and freeze into smaller batches. I buy bulk meat and re-package them into smaller amounts based on our average dinner recipe. Frozen vegetables and fruit are also great when not in season.

What money-saving tips have helped you when grocery shopping? Which new recipes or tips are you most likely to try? Let us know – share them with us.

Have an Epic Day!

How to Make a Charcuterie Board

The term “charcuterie” refers to the preparing of cured meats, like prosciutto, bacon, salami, etc., but these days when people say charcuterie, they are usually referring to a fun, meat and cheese board.

It is a perfect way to nosh yummy goodies over a glass of wine, a cocktail, or even a mocktail.  It’s a fun way to get creative and add pops of color to your menu to impress your guests. From the board up, here’s how to make an epic charcuterie board.  Whether you are hosting a party or enjoying a family movie night, these are alway a lot of fun.

 

THE BOARD

You don’t have to get fancy here! A simple flat, sturdy surface will work—in any shape or size. You’re going to add layers of goodness on top, so any wooden cutting board, platter, or plate will do the trick.

COLOR & TEXTURE

What makes a great board pop is layers of color and texture. Think bright: reds, greens, yellows, and oranges—strawberries, cherries, olives, sliced peppers—and texture, shiny and smooth, along with rough and edgy—think figs, crackers, and dips.

START WITH DIPS

These are essential – they deliver the extra punch of flavor to each bite. Put your dips in small bowls, along with olives and pickles, cubed cheeses, jellies, and mustards, placing them on your board first, then build the rest of the ingredients around them. This will anchor your ingredients and you can use different shapes and sizes to add depth and variety.

Try:

Nacho Cheese Dip Mix – best served with tortilla chips, salsa, and sour cream

Ooey Gooey Queso Hot Dip – serve with tortilla chips, pretzel bites, veggies

CCB Dip – delicious with raw vegetables, potato chips, or crackers

MEAT & CHEESE

Have fun with the style here—serve cheese in cubes, slices, and wedges, including brie, bleu, fresh cheese, and cheddar. Genoa Salami, Italian Dry Salame, Peppered Salami, Prosciutto are great additions to your board—variety is what will make it stand out! You can even wrap Prosciutto around pickled asparagus spears and layer them on the board. Don’t forget your

CRACKERS, CHIPS & BREAD

This part is important – the delivery vehicle for all that goodness! Try to add two to four different kinds here. Get fresh baguette from your local bakery and make home-made chips and crackers to really take this over the top! We love the versatility of Whole-Grain Rosemary Crackers because you can make them with sesame, sunflower, or chia seeds in place of the flax seeds in the recipe…or a combo of all three!

Whole-Grain Rosemary Crackers – pictured

Everything Bagel Crackers

Pita Chips

FRUIT, VEGGIE & GARNISH

After you’ve stacked your board with your bread, chips, and crackers, it’s time to fill in the gaps with fresh fruit, veggies, and garnishes. There are no rules here! Just go with what you have on-hand, and what makes sense to you! Apple slices and grapes are obvious choices, but you can go nuts here—really! Add almonds, walnuts, cashews, along with apricots, kumquats, and more! The possibilities are endless. Garnish with fresh rosemary, mint, or parsley to add that festive green colour.

And, one last tip, try to add something sweet, savoury, salty, and spicy to every board to perfectly balance the experience and suit every taste in your bubble!

What are your best tips for making “boards”?  With summer coming, what will you add to yours to make it POP?  Share your ideas with us…

Have an Epic Day!

Tasty Tuesday: Chocolaty Temptation Petites

Happy Tuesday!

Today, I am thinking about a yummy treat for Valentine’s Day.  I know it is a little early BUT why not be prepared, right?  LOL.

I found this while I was hunting for other ways to use my cupcake mix.  The requirements – tasty, sweet, point worthy AND something hubby would like.  I know it is a lot of pressure for one recipe but I have faith it will pass the test.

Time: 30 min  Servings: 30 petites   Cost: $0.17/serving

WW PP BEFORE icing: 1 point

Ingredients

1 cup unsweetened soy or nut milk (I used almond milk)

¹⁄₃ cup oil + more for oiling (unsweetened applesauce in recipe)

1 tsp apple cider vinegar

1 pkg Chocolaty Temptation Cupcake Mix (Pack of 2)

Preparation

1. Preheat oven to 350° F.
2. Place Perfect Petites on a Sheet Pan. Using a basting brush, generously brush with oil.
3. In a bowl, whisk together milk, oil, vinegar, and mix. REMINDER:  Let batter sit for 30 minutes BEFORE placing it in the pan to back.
4. Evenly divide batter in Perfect Petites, about 1 tbsp per mold. Smooth tops.
5. Bake 20–22 min, or until a toothpick inserted in the center comes out clean. Rest in pan until cool to the touch, then pop out.

Nutritional Information (based on original recipe)

Per serving (1 petite): Calories 50, Fat 3 g (Saturated 0.3 g, Trans 0 g), Cholesterol 0 mg, Sodium 75 mg, Carbohydrate 6 g (Fiber 0 g, Sugars 3 g), Protein 0.5g.

Tips

Top cooked petites with prepared Caramel or Chocolate Fudge Sauce (icing version). Topping each petite with ¹⁄₂ tbsp icing is still a Good Food. Real Results. dessert!

The 4-in-1 Spice Spoon is perfect for dividing the batter in the Perfect Petites; use the back of the spoon to gently smooth the top of the batter for even baking.

Make ahead and freeze. Remove from freezer 15 min prior to serving.

So, who is going to try these yummy treats?  Let us know what you think.

Have an Epic day!

Tasty Tuesday: Hearty Beef Stew

Today’s yummy recipe is one I use in my crockpot A LOT!!!!  For those who have an instant pot/pressure cooker there are also instructions for it.  I love the fact the cost is only $2.31/serving for 6 servings.  Of course, I always manage to have more than the stated servings… I get kind of heavy handed with the veggies.  LOL.

Prep is 20 minutes and then set it and forget it!

Ingredients

1 tbsp oil

1 ¹⁄₂ lbs (675 g) cubed stewing beef

4 cups water

3 tbsp tomato paste

1 pkg Hearty Beef Stew Seasoning (Pack of 3)

2 lbs (900 g) baby carrots – I add string beans & corn.

1 ¹⁄₂ lbs (675 g) mini potatoes – I use sweet potatoes cubed

Preparation

PROGRAMMABLE PRESSURE COOKER

1.  Program to SAUTÉ. Heat oil; add beef and cook until browned on all sides.
2. Stir in water, tomato paste, and seasoning. Fold in carrots and potatoes.
3. Secure lid. Place steam release valve in SEALING position. Program to HIGH pressure, and set the time to 35 min. This will take some time to get up to temperature before the timer starts to count down.
4. When cook time has finished, let the pressure release naturally for 15 min.
5. Using a long-handled spoon, push the steam release handle to VENTING position. Release pressure completely before opening lid.

SLOW COOKER

1. In a large pan, heat oil over medium-high heat. Add beef; cook until browned on all sides.  NOTE:  I throw everything in the crockpot at once, no pre-cooking for me.  LOL.
2. Transfer to slow cooker vessel. Stir in water, tomato paste, and seasoning. Fold in carrots and potatoes.
3. Cover and cook 8 hours on low.

Nutritional Information

Per serving (about 2 cups): Calories 360, Fat 9 g (Saturated 3 g, Trans 0 g), Cholesterol 50 mg, Sodium 570 mg, Carbohydrate 44 g (Fiber 9 g, Sugars 10 g), Protein 26 g.

Perfectly Balance Your Plate

Serve with 2 cups mixed greens and 1 tbsp favourite Epicure Dressing.

Tips

To thicken stew, whisk together ¹⁄₄ cup corn starch with 3 tbsp cold water. Turn off the heat; stir into cooked stew, until thickened, about 2 min.

Upgrade your stew to a “daube”—a fancy French word for stew—and swap 2 cups water for 2 cups dry red wine.

 

Do you have a favorite recipe you would like to share with us?  Send me an email and I would be happy to include it – if you have a small business, include the link as well so we can share the love ❤

Have an Epic day!