Birds of a feather...

Have you ever seen the food that comes out of a bird feeder? Lots of small black speckles, browns and greys- maybe a touch of red all mixed inside that tiny tube of seeds. I like when my cupboard looks like a bird feeder. Mekenzie and I have nick named our seeds, nuts, grains- bird food. It’s the best kinds of add-in’s to oat meal and the perfect snack in the after noon. I love bird food more than any other human! And I can promise you that at any given time I will have a container full of nuts and seeds and at least 3 different kinds of super seeds. I'm growing more and more obsessed with these earthly supplements but I started to wonder, “Which one tastes best and is really best for me? ”

So here I am! Coming to you with the latest taste test experiment. Similar to my coconut water taste test, I picked a variety of seeds, grains and nuts- and included some information on how they taste and more importantly what they do for your body.

*Warning this could quite possibly turn you into a bird food addict.*

Chia Seeds: richest plant source of Omega-3 (more Omega-3 than salmon!), they absorb 10x their weight in water (or almond milk!) which helps aid in weight loss because you feel fuller faster and longer; high in fiber, calcium, phosphorus and manganese.

-Tasteless; adds little to no texture to food (maybe a slight crunch); easy to add to almost anything.

Flax Seed: 3 main healthy components- Omega-3s; Lignans- which have both plant estrogen and antioxidant components, about 800 more lignans than other plants foods; Fiber- both in soluble and insoluble types. 

-Wheaty flavor, best if ground so that it can be easily added without effecting the texture of the food you are topping it with. 

Hemp Seed: Highest protein seed, contains all 9 of the essential amino acids, great balance of Omega 3 and Omega 6 fats, contains a good amount of vitamin E. Richest know source of polyunsaturated essential fatty acids. 

-If you’re a vegetarian, this is a great source of protein because it is said to be easily digestible. 

-Rich and nutty in flavor. Unlike flax or chia, the small nuts are flavorful and creamy enough to eat on their own.

Petitas (pumpkin seeds): Abundance of nutrients! Amino Acids, unsaturated fatty acids, and the majority of vitamins and minerals. Rich in beta carotene to support eye health. One ounce contains 9 grams of protein; Anti-inflammatory seeds that supports liver health. 

-Light crunch, green in color and mild nut flavor. Does not have pumpkin flavor at all. 

-Great on salads, oat meal and trail mix. 

Pistachios: Lowest calorie nut, tied with almonds at 6g of protein per one ounce, great source of vitamin B6, potassium, phosphorus and magnesium. It’s an antioxidant powerhouse and one serving contains about 12% of your daily recommended fiber. 

-Strong flavor, creamy in texture.

Farro: Oldest cultivated grain in the world. Very popular in biblical times.  Protein packed grain. 9g per serving. Loads of fiber. Helps maintain low blood pressure, and low blood sugar levels. 

-Wheaty flavor, easily takes on the flavor of whatever you cook it with- spices, herbs or mixed with agave and cinnamon for a morning meal.

Moon Beets: Pre-packaged, organic snack from Whole Foods. Contains, sunflowers seeds, pumpkin seeds, raisins, carrots- all held together by beets, raw honey and some cinnamon. 

-Great flavor! Perfect post workout snack. Contains 10 g of protein and high in fiber. 

My body feels good just reading all the health benefits of the bird food that I am packing into my body. These nuts seeds and grains are so versatile that it is easy to introduce at least one of these into a meal or snack everyday. Try it, your body will thank you! 

This winter I worked at 6 am everyday, so I needed something healthy, but easy to take to work for breakfast. Below is my overnight oats recipe that I have eaten almost morning for the last, 4 months! I’m still not tired of it because it’s that delicious! And of course it contains lots of bird food add-ins. Enjoy my little bird. 

Over Night Oats:

1/2 c. Old Fashioned Oats (Quick Oats turn too soggy)

1 Tablespoon Chia Seed

1 Tablespoon Flax

1/2 Tablespoon Hemp Seed

Sprinkle of Cinnamon

1/2 c. Almond Milk (or Milk substitute, coconut milk, rice milk or soy)

Directions:

Mix the above ingredients before you go to bed in a sealable container. 

In the morning, top with fruit (strawberries, blue berries, black berries, etc.)

This can be eaten cold, or hot- which is how I prefer it. 

Optional add-ins: shredded coconut, nut butter, pecans, walnuts, agave. 

~ Erin

Butternut Squash Pasta

Back in action with a little recipe goodness for you today....tried this one out last week and it was a HUGE hit in our house. Hubs loved it, I loved it, AND it made for great work lunch leftovers. Its perfect for those nights you're craving some comfort food but don't want to feel the guilt from a huge calorie-laden meal.

This recipe is great because the pureed butternut squash sauce makes it taste like a sinful mac-&-cheese dish, but its super healthy! Paired with some whole grain pasta, spinach, and some protein, this recipe makes for a well-balanced meal.

Butternut Squash Pasta with Spinach & Italian Sausage

adapted from here

• 11 oz (4 links) spicy chicken Italian sausage or any protein of choice
• 1 lb butternut squash, peeled and diced
• 1 tbsp light butter
• 10 oz whole grain pasta 
• 1/4 cup shallots, minced
• 3 cloves garlic, minced
• 2 cups baby spinach, roughly chopped
• 2 tbsp fresh shaved parmesan cheese
• 4 sage leaves, sliced thin
• kosher salt and freshly ground black pepper, to taste

Directions:

Bring a large pot of salted water to a boil. Add butternut squash and cook until soft. Remove squash with a slotted spoon and place in a blender, blend until smooth.

Add pasta to the boiling water and cook according to package directions for al dente, reserving at least 1 cup of the pasta water before draining.

Meanwhile, in a large deep non-stick skillet, sauté sausage over medium heat until browned, breaking up with a spoon as it cooks. When cooked through, set aside on a plate.

Reduce heat to medium-low and melt the butter, sauté the shallots and garlic until soft and golden, about 5 - 6 minutes. Add pureed butternut squash, season with with salt and fresh cracked pepper and add a little of the reserved pasta water (I used about 1 cup) to thin out the sauce to your liking. Add baby spinach and stir in parmesan cheese and sage.

Toss with pasta, and serve with parmesan on top.

ENJOY!

Turkey Wild Rice Stuffed Acorn Squash

Hey ya'll! I've got a great new recipe to share, just in time for the fall season when squash is coming into season. This recipe is SUPER easy, super delicious, super cheap, and super healthy of course. Its "man-approved" too, Hubs loved it and we were both stuffed after eating our respective stuffed halves of squash.

Turkey and Wild Rice Stuffed Acorn Squash (serves 2)

Ingredients:

• 1 acorn squash
• 1 lb. lean ground turkey
• 1 box wild rice
• 1/2 white onion, diced
• 2 T. thyme
• Mozzarella cheese- optional (Parmesan would be good too!)

Directions:
-Preheat oven to 350. Slice squash in half, scoop out seeds and insides, placed face up on baking sheet. Back for 1 hour.
-During the last 30 minutes of the squash roasting, prepare rice according to the box
-In a separate pan, saute diced onion until slightly brown. Add ground turkey and thyme, cook until browned.
-Add turkey mixture to rice and mix well.
-Once squash is done remove from oven, fill each half with turkey rice mixture, sprinkle on some cheese, and bake for 5-10 minutes until cheese is golden brown.
-Serve and enjoy!

*Using the 1 lb of turkey and the box of rice will make lots of great leftover turkey rice mixture for lunch the next day!

Jamie Eason's Zucchini Turkey Burgers

Another great recipe comin atcha! This one comes from the amazing Jamie Eason, fitness model and write for bodybuilding.com.

I have been making these on Sunday afternoons to prep for the upcoming week's lunches for the Hubs and I. The recipe makes about 9 burgers, and are chock full of protein and veggies!

Turkey Zucchini Burgers (makes 9)
Originial recipe here

Ingredients:

• 2 packages of ground extra lean turkey breast
• 4 medium zucchini, grated
• 1/2 tsp salt
• 1 tsp garlic powder
• 2 tsp onion powder
• 2 tsp dried basil
• 1 tsp oregano
• 1 tsp black pepper

 Directions:

1. Set broiler on high, arranging rack so that burgers will be about 2 inches from the heat.

2. In a large bowl, combine grated zucchini, salt, onion powder, garlic powder, dried basil, oregano, pepper and then turkey.
3. Mix well and scoop out 4-to-5 oz portions. Mixture will be really moist so for easier clean up, use a foil-lined baking sheet, prepped with non-stick spray.

4. Place burgers in oven and broil for 7 minutes. Carefully flip each burger and continue to broil for another 7 minutes on the other side. Serve warm!

I have also made these into meatballs, that go great on top of spaghetti squash for a great low carb meal!

Coconut Water Taste Test

I was walking through Whole Foods a week ago and noticed the abundance of coconut water products. I have recently become addicted to this tasty drink but usually just buy whatever is on sale and I don’t pay much attention to the price or quality. That is what inspired the coconut water taste test! Let me first tell you why you should become addicted to coconut water too! There are tons of benefits, especially for fitness freaks and athletes.

Facts about Coconut Water:

Has as much potassium as a banana

Zero cholesterol, Zero fat, Zero added sugars

In the tropics coconut water has been used intravienously to hydrate and has saved many lives in 3rd world countries

Fights aging

Raises your matabolism

Promotes weight loss

Fights diabetes

Treats kidney and urethral stones

Naturally rehydrates after intense exercise

Healthier than sports drinks

It’s delicious :)

Big question when I started my investigation, was “What’s the difference between coconut water and coconut milk?” Well here goes, mystery revealed:

Coconut Water: If you were to crack open a coconut and save the liquid that is inside of its hallow center- that is coconut water, in it’s purest form. This is the same liquid I am drinking for this taste test :)

Coconut Milk: This is made by taking the meaty part of a coconut “the white stuff” and applying tons of pressure and squeezing out the liquid from the coconut. The coconut milk that is used in many Asian dishes (the canned coconut milk) is strickly this milk I am refering to. It is high in fat and calories and has a very rich, milky taste. 

-Coconut milk that is trending as a substitue for cows milk for smoothies, and to top our cereals is made by taking the milk that is from the meaty part of the coconut, applying pressure, straining it and then boiling it with water. This process is why the coconut milk found in the dairy section of your grocery store is a healthy substitute for cows milk. This process of pressure, straining and boiling reduces the fat and calories that come in “pure” coconut milk.

THE RESULTS ARE IN...

O.N.E Coconut Water $1.89 11.2oz (least favorite, do not recomend)  

-0 fat, cholesterol, allergens, GMOs, added sugars, preservatives, artificial

-a little sour

-I could taste the sodium in it...not the greatest taste

-Tons of potassium 670mg, 60mg sodium,

Blue Monkey $2.19 17.6oz (On a tight budget) 

-All natural, no preservatives

-No added sugars

-Better than ONE

-Smoother taste

-Sweeter and less bitter

-76 cals, 40mg sodium, 290 mg potassium, (per serving- 2 servings per can)

Zico $1.99 11.2oz (Overall winner for price and taste!) 

-All natural 

-Best of the 3

-Lightest tasting

-smooth and the perfect amount of sweetness

-690mg potassium, 60 cals, 54mg sodium,

Harmless harvest $2.45 8oz (Winner for best taste!) 

-The least sweet of them all

-Raw coconut water- meaning its never heated

-most pure taste

-51 cals, 514mg potassium, 4mg sodium

C2O Pure Coconut Water $1.99 17.5oz (Most bang for you buck!) 

-least flavorful of them all

-very watery tasting

-would recomend if you do not like the sweetness or taste of coconut

-50 cals, 75mg sodium, 300mg potassium (per serving, 2 servings per can)

Well, there you have it! I really enjoyed trying all these different brands of coconut water and I hope it helps you discover which one is just right for you! So hit the gym and then give your body exactly what it needs- some delicious, hydration in the form of coconut water!