Category Archives: Healthy Living

Seven lessons on healthy living from backyard chickens

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A few weeks ago, I hinted at the idea of getting backyard chickens to have fresh eggs. Well, it has happened! And, today our backyard chickens have been with us for one week. What a week it has been. I have learned so much from those three little chickens. My interactions with them have introduced to me new ways to be creative, examples of purposeful living, and I have gained a new perspective on healthy living. Today, you are going to read about seven lessons about healthy living from backyard chickens.
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© 2017 Caitlin W Howe, LLC
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Six ways to sneak more fruits and veggies into your day

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Most of us know it’s important to get your fruits and veggies. I aim for 7-9 servings each day. What many of us don’t know is how to get THAT MANY fruits and veggies into your daily eating routine. That’s what this post is all about: six sneaky ways to include more fruits and veggies into your day.
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© 2017 Caitlin W Howe, LLC
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Quick, easy weeknight meal: Baked Salmon en Papillote

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Sigh. It’s a weeknight. You’re tired. You’re hungry. You’re out of dinner ideas. Never fear! I have a quicky, easy weeknight meal for you to try. Today, I am going to introduce a meal that is versatile, quick, and easy to cook. The technique – “en papillote” – is one you can use over and over with a variety of ingredients. Continue reading Quick, easy weeknight meal: Baked Salmon en Papillote

© 2017 Caitlin W Howe, LLC
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Seven Ideas for a Healthy Mother’s Day Brunch

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Happy Mother’s Day! Toast to mom’s health this Mother’s Day with delicious recipes from across the web. Continue reading Seven Ideas for a Healthy Mother’s Day Brunch

© 2017 Caitlin W Howe, LLC
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The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!

What do all those labels mean on your eggs?

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What types of eggs should you buy? Let’s clear up that “farm fresh” label.

You’ve been there before. You are in the dairy aisle, facing 20 different options for eggs. The aisle is cold, so all you want to do is move your cart along so that you can begin feeling your toes again. So, you compare prices (quickly), choose a brand that’s recognizable, and maybe you choose a carton that says “farm fresh.”

In this post, I’m going to talk about what all of those labels mean on your eggs.

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© 2017 Caitlin W Howe, LLC
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Kale and Chicken Soup with White Beans

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It was a Sunday evening. My spouse and I had been tilling the garden all afternoon, and we hadn’t had time to visit the grocery store. What were we going to make for dinner?

Luckily, I had roasted a chicken (yes, a sustainable one) earlier that week and we had some left over. And, I had a bag of chopped kale in the fridge that was on its way out. So, I decided to make a kale and chicken soup with white beans.

I often cook roasted chicken with other items in my fridge that were left over from the week (like my mediterranean chicken salad). Chicken is a pretty versatile protein, and pairs nicely with many different herbs, spices, and veggies.

And, I also love to make bone broth from the chicken as well. I make stock from any meat that we cook on the bone, and then I freeze it for later. Thankfully this weekend, I had a quart of chicken stock in the freezer that was ready to go.

As I mentioned last week, I keep some pantry essentials for circumstances like this. My pantry already had canned beans, dried barley (brown rice or quinoa would have been delicious), onions, and dried herbs/spices in stock.

PS – Wanting to make this soup a vegetarian or vegan option? Never fear! You get a complete plant-based protein when you combine a whole grain with beans and veggies. So, feel free to ignore the chicken, sub the chicken stock with veggie stock, and enjoy!

How to make Kale and Chicken Soup with White Beans

This recipe makes about ten servings of soup. We loved it for dinner and then for lunches throughout the week. It was hearty, filling, and oh-so nutritious!

Ingredients:
2 tbsp olive oil
1 cup chopped carrot
1 cup chopped celery
2 medium onions, chopped
3 cloves garlic
1 tbsp oregano
1 tsp nutmeg
1 tsp red pepper flakes
1 cup white wine
2 cups diced, roasted chicken
1 can (about 2 cups) white beans… go for no salt added if you can find it
1 cup dry, pearled barley
6 cups chicken stock
6 cups chopped kale

Directions:
1. Take out a large stock pot and add olive oil over medium heat. While the oil is heating, chop the onions. When the oil is shimmering, add chopped onion.

2. While the onion is cooking, chop garlic, carrot, and celery. When the onion becomes slightly translucent, stir in chopped garlic, carrot and celery. Cook for about 5 more minutes.

Kale and Chicken Soup with White Beans cook onion

3. Add your spices: oregano, nutmeg, and red pepper flakes add Mediterranean flavors. If you would prefer French flavors, use rosemary, thyme, and black pepper instead.

Kale and Chicken Soup with White Beans spices

4. Deglaze the pan with a cup of white wine. This adds a depth of flavor, and don’t worry, the alcohol cooks off 🙂

5. While the pan is deglazing, dice your your leftover roasted chicken (about 2 cups) and stir into your pot.

6. Open a can of white beans, and rinse (that gets the excess sodium that could be in your beans). Add to the pot.

7. Add 1 cup of dried barley. As I mentioned before, choose a grain that you already have in your pantry. Brown rice, quinoa, or any whole grain would be delicious in this recipe. A whole grain will complete the protein when paired with the beans and veggies in this soup.

8. Pour 6 cups of stock to the pot (or pour in stock until there is about two inches of liquid over the veggies, grains, and chicken). Bring to a boil and cook until your grain is cooked (took me about 30 minutes with barley).

Kale and Chicken Soup with White Beans Tip on Kale

9. Once the barley (or whatever grain you choose) is cooked, turn off the heat and add the kale. The kale will gently in the soup because the liquid is still hot.

Makes about 10 servings

Approximate nutrition information per serving:
Calories: 215
Saturated Fat: 0.5 g
Sodium: 369 mg
Sugar: 2.8 g (no added sugar)
Fiber: 6.4 g
Protein: 15.7 g

What soup do you like to make on the fly? Let me know by commenting below!

Kale and Chicken Soup with White Beans Pic

© 2017 Caitlin W Howe, LLC
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The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!

Comfort food for a Chilly Winter’s Day: Eggs in Marinara

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For the top half of the US this week, snow is on the ground and a chill is in the air. Eggs in Marinara (RED sauce in honor of American Heart Month) will warm your soul and your tummy. It’s my kind of comfort food to enjoy on a chilly weekend winter morning (or a stormy winter evening!). It’s full of bright veggies and packs a powerful protein punch to boot.
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© 2017 Caitlin W Howe, LLC
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The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!

Meatless Monday: Vegetarian Stuffed Peppers

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Have you heard of Meatless Monday? It’s a movement that encourages all of us (yes that means you, meat eaters!) to eat a vegetarian meal on Mondays.

This week, I am offering up a meatless meal that is warm, flavorful, and satisfying. Continue reading Meatless Monday: Vegetarian Stuffed Peppers

© 2017 Caitlin W Howe, LLC
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The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!

What’s on your Thanksgiving Menu?

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Let me tell you a secret: Thanksgiving is my favorite holiday. Why? Because Thanksgiving means cooking, eating, and (in my opinion) no-fuss quality time with friends and family. Today, I’m going to talk about twelve dishes that will be on my table. And, I’d love to hear from you: What is on your Thanksgiving menu this year?
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© 2017 Caitlin W Howe, LLC
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The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!

Five tips to cut down on added sugar

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As Halloween draws near, many of us will be thinking about the sugar that kids and adults will be eating. It’s funny, because added sugar lurks in many foods all of the time. In this post, we’ll talk about sugar and five tips to cut down on it.
Continue reading Five tips to cut down on added sugar

© 2017 Caitlin W Howe, LLC
Manners matter here! Not sure whether your comment is irrelevant, impolite, or disrespectful? Read my commenting rules Commenting Rules

The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!