Yumi's Vegetable Cooking Cheat Sheet

From thesecretyumiverse.com 

Paleo Orange Chicken

Ingredients

• 1 lb. boneless, skinless chicken thighs (cut into bite size pieces)
• 3 T fat (coconut oil works well here)
• Juice of 2 orange
• 2 T orange zest
• 1 t fresh ginger
• 1/4 c coconut aminos or wheat-free soy sauce
• 1 t chili garlic sauce
• 3 green onions, chopped

get the method . . .

Weekend Challenge

30 jumping jacks
5 pushups
25 high knees
7 burpees
10 crunches

repeat 3 times

The Best Sustainable Fish Sources of Omega-3s

• New Dietary Guidelines recommend fish twice per week. Here are some good picks for sustainability and omega-3 fatty acids.

  
  
  Get the details . . .
  
  
  
  
  
  
  • 

    Healthy and Sustainable Seafood
  • 

    Salmon
  • 

    Barramundi

  • 

    Sardines
  • 

    Striped Bass
  • 

    Rainbow Trout

  
  
  
  
  
  
  
  

Four Easy Tomato Techniques

Learn how to oven-dry, roast, grill and braise tomatoes.

Oven-drying
Cooking tomatoes for a long time at a low temperature dehydrates them and concentrates their flavor. These are plumper and softer than commercial sun-dried tomatoes, with a delicate, rich flavor.

We used 1 1/2 pounds plum tomatoes, cored and cut in half lengthwise (about 10)

1. Sprinkle cut sides of tomato halves with kosher salt. Place tomato halves, cut sides down, on paper towels. Let stand 1 hour.
2. Preheat oven to 300 degrees.
3. Arrange tomato halves, cut sides up, in a single layer on a baking sheet. Bake at 300 degrees for 3 1/2 to 4 hours or until edges of tomatoes curl (the tomatoes will feel dry to the touch).
Note: These will keep for a week, covered, in the refrigerator, or for up to a month in the freezer.

keep reading . . .

Weekend Challenge

10 push ups
10 squats
30 jumping jack
1 minute wall sit
10 push ups
25 high knees

Repeat 3 times

Nutritional Off-Roading

Read the Whole9's guide to "nutritional off-roading," or cheating.  It's a great way to process and help you make a decision whether to eat off plan or not.

Cashew Hummus

1 cup raw cashews

1/4 cup tahini

1/3 cup lemon juice

2 cloves garlic, crushed

1/2 teaspoon salt

1 teaspoon cumin

1/8-1/4 teaspoon cayenne

water

chopped fresh parsley, for garnish (optional)

Get the how-to!

Weekend Challenge

25 Jumping Jacks
25 Lunges
400 meter jog

repeat 4 times, yes, that's 100 reps... do it!

Eating Protein Boots Hormone that Staves off Hunger

The amount of a hunger-fighting hormone can be increased by eating a higher protein diet, researchers report in the September issue of the journal Cell Metabolism, published by Cell Press. The hormone, known as peptide YY (PYY), was earlier found by the researchers to reduce food intake by a third in both normal-weight and obese people when given by injection.

"We've now found that increasing the protein content of the diet augments the body's own PYY, helping to reduce hunger and aid weight loss," said Medical Research Council clinician scientist Rachel Batterham of University College London, who led the new study.

Scientists have known that high-protein content meals make people feel more full and reduce food intake, resulting in improvements in weight loss and weight loss maintenance. However, the mechanism responsible remained elusive.

Keep reading . . .

Canned Spaghetti and Pizza Sauce

Some tomatoes
1 bay leaf (per six tomatoes)
1 clove garlic, chopped (per six tomatoes)
1/2 tsp lemon juice (per six tomatoes)
1 pinch each dried oregano, sea salt, black pepper (per six tomatoes)
1 fresh basil leaf, chopped (per six tomatoes)
2oz tomato paste (per six tomatoes)


get the directions!  

Weekend Challenge

Back to Basics

25 push ups
25 sit ups
25 dips
25 lunges

repeat series 4 times.