Kiwi? Oui Oui! 🥝

Nope, it’s not about the flightless bird or New Zealanders today – we are all about this tiny, overlooked fruit in grocery store that has so much to offer you. What are its nutritional credentials exactly? Well, here’s a start:

  • It has about twice the vitamin C of oranges, per serving
  • Constipated? There’s more to help than prunes and psyllium – kiwi contains fiber and an enzyme that maybe help move things along, if you get our drift
  • Folate – this B vitamin helps prevent neural tube defects in pregnancies but is also important for building red blood cells and reducing homocysteine levels
  • Antioxidants to help neutralize free radical damage

A common question is whether one can eat the skin or not. Yes, you can eat the skin. It’s fuzzy and can kind of tickle the mouth a bit, but it has fiber and the skin doesn’t have much of a taste on its own. In terms of the fruit, the texture is similar to that of a banana but with crunchy seeds in the middle (similar to chia seeds). We think these elements come together to create an interesting and sweet snack.

How to eat kiwis:

The easiest way is to slice it up and enjoy it on its own.

We love it in our Red, White & Blueberry Fruit Tart and Spiced Vanilla Chia Pudding.

How will you eat your kiwi? Share in the comments below.

Client Spotlight: Madelynn N. 🏆

Beginning

“My main issue was a lack of energy and a fear that I was not getting enough nutrients from my diet. I am definitely feeling more energized now, and I’m eating a wide variety of foods with plenty of nutrients. The nutrition coaching made me more aware of my daily habits, even those not related to food! It allowed me to recognize how different foods affect my energy level and health issues. I now crave healthier foods because I can feel that my body runs better with them.”

Progress

“I was surprised at how much I began to crave fresh fruits and vegetables! I love sweets but have never really loved anything green. I would come home from work and want a salad. Very strange! 

A huge breakthrough for me was realizing how each new habit impacted other areas of my life. I learned the order in which I should focus on aspects of my health to most effectively get back on track. I really enjoy having more energy to put into different activities that I’ve always wanted to try. I’m taking ice skating lessons now, which I didn’t have the energy to even consider before changing my diet.”

Results

“I now sleep and eat more consistently, eat more fresh food instead of processed food, and listen to my body. If I eat something and it upsets my stomach or I feel off (usually something processed), I try to avoid that food in the future. Likewise, if a food makes me feel great and I crave it, I eat it more. I also eat out a lot less, which has the added bonus of saving me money. The biggest strength is being tuned in to my own body. I choose what I eat consciously instead of letting my emotions or cravings pick for me. I also have a plan for what to do if I fall off healthy eating, which will make me more resilient in the future when issues arise. 

Beans and rice were staples for so long that it’s no wonder I started eating so much fast food to break it up. With my new healthy habits, making sure to spice things up will help me stay on track long-term. “

– Madelynn N.

—————————-

This client in her early 20s wasn’t feeling the energy and vitality we’d all hope, and assume, for someone her age. Like so many vegetarians and vegans, including this author, she fell into the trap of fast-food/ junk-food vegetarianism. But all that’s changed! Now that she has healthy habits in place, and knows how to pick herself back up when she falls, there’s a resiliency that will set her up for success way into her future.

While we wish we’d all started this young, there’s no better time to get a handle on your health than right now. Schedule your complimentary 20-minute Discovery Call to get started.

Recipe: Coconut Almond Smoothie 🥥

After chilly rain earlier this week, the Ohio weather gods have bestowed 60-degree weather upon us. Time to break out your blender and get some chocolate & spring greens in.

Join us in relishing this delicious, anti-inflammatory smoothie that is great for gut health!


Ingredients
2 cups almond milk
2 tbsp cacao powder
1 tbsp cacao nibs
2 tsp chia seeds
1 cup fresh blueberries
1 cup spinach
2 medjool dates
1 tbsp almond butter
2 tbsp shredded coconut

Instructions
Add all ingredients to the blender and blend well. Add additional non-dairy milk or water
to reach desired consistency. Enjoy!


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Recipe: Plant-based Taco Tuesday 🌮

You definitely don’t need it to be a Tuesday to enjoy these tasty tacos, but “Sunday Tacos” doesn’t exactly have the desired alliteration. We like to call these the Anytime Tacos – the ‘t’ sound is still in there and it’s much more freeing – but social convention is a powerful thing. Regardless, have this crunchy, delicious, and nutrient-dense meal whenever you’d like. Remember the “Got Milk” slogan? Well, this calcium-rich meal actually does a body good. Enjoy!

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Prep time: 10-15 minutes, depending on number of condiments offered

Serves: 3-4 people

Ingredients

1 package of 12 hard taco shells (we used Siete grain-free ones)

1 head of lettuce, romaine or green leaf, chopped

1 can, 15oz of black beans and/or our cauliflower & walnut crumble recipe (if time allows)

1 tsp taco seasoning

2 tomatoes, diced

2 avocados, sliced

1 bunch of fresh cilantro, chopped

1 jar of salsa to share

2 limes, sliced (optional)

Instructions

Rinse beans from a can and then put in a small pot over low heat. Add taco seasoning and stir; simmer for about 5 minutes. Preheat oven to 400 degrees for the tacos. While waiting, prep lettuce, avocado, cilantro, tomatoes and limes. Follow directions on hard taco shell box for how long to heat them up in the oven (about 2-3 minutes). Plate tacos and allow each dinner guest or family member to decorate their own tacos with the condiments provided. Lime juice provides a nice splash of flavor and acidity to the meal. Your taste buds might just shout ¡olé!

How to: Deep-clean the Whole Fridge 🧽

Ever since completing the pantry organization project, the fridge has practically been begging for a deep clean. With cold weather encouraging indoor activities – and with spring around the corner – we decided it was time to load up our favorite music as we worked towards the vision of a gleaming fridge.

Time: about 45 minutes total, including back of the fridge

Materials needed: paper towels, vinegar or cleaning spray, vacuum for back of fridge and floor, organizational bins (optional), your favorite music and beverage to hydrate

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Step 1: Pull everything out of your fridge. Keep a cooler nearby and fill it with the fresh meats and other temperature-sensitive perishables. Throw away any old, moldy ‘science experiments’ that have taken residence at the back of the fridge.

Step 2: Remove the shelves and clean them; wipe down the sides and doors inside of the fridge.

Step 3: Because the fridge is lighter without food inside of it, this could be a good time to carefully pull fridge out a few feet to gain access to the back (this took two people for us). Unless you’ve cleaned the area recently, there’s probably everything from dog hair to Nerf gun balls and crumbs. And that’s just the floor. We were surprised by what we found too, relics of previous inhabitants:

Unplug the refrigerator before doing any sort of maintenance or cleaning to avoid electrocution. Vacuum the floor and the coils. We used canned air to get ours clean too. You might also want to wipe down the area behind the fridge, including walls and floor. Ah, that’s better.

The coils help keep your fridge cold and when they are covered and dirty, the fridge has to work extra-hard to do its job. You’ll likely notice better-performing, quieter fridge operation. Your electricity bill might be lower too. All types of winning here! Now you can plug your fridge back in, roll it back into its proper place, and pat yourself on the back.

Step 4: Put bowl or box of baking soda inside, near the back fridge, to help absorb odors. Put fresh paper towels into drawers; use or obtain plastic bins for organization and easier clean-up in the future. We used Bino Stackable Storage Bins XL (4 pack).

Step 5: Quickly check expiration dates and wipe down bottles and jars of various food items as you add them back in.

Step 6: Wipe down the top, sides, and front of the fridge after removing any old coupons, save-the-dates, and magnets. Cut and curate, then place desired artwork or magnets back.

Now that you’re done, step back and admire your handiwork.

How long will the gleam last? Probably not long enough, but there are some ways to keep your fridge fresh between deep cleans. How often should a deep-clean be done? Quarterly. Put it in your calendar and start working on your energizing playlist now. You might want to check behind the fridge every quarter to every six months to ensure the coils aren’t covered in dust and dirt. In the meantime, here’s what to do monthly:

  • Keep up with your first-in, first-out system.
  • Consider replacing drawer linings with fresh, absorbant paper towels to help with moisture and any leaking from forgotten foods.

It’s not quite a heavenly experience, but opening the refrigerator doors and the seeing light bouncing off the clean surfaces and colorful foods might just make you smile.

Recipe: Hasselback Potatoes by Mr. Chef

As the lucky recipient of Mr. Chef’s iterations of Hasselback potatoes, we couldn’t wait to share the deliciousness of this recipe. Beware: you may be used to our quick, delicious, and nutritious options and this is not how Mr. Chef operates; he pours a half-hour into making a salad and a few hours of labor and slow-cooking for a curry soup. What can we say? Opposites attract. If you have the patience of a saint or an oyster, give it a try. The pearl is worth it.

Ingredients:

Russet (or other) Potato – one per customer
Olive oil (or butter, for non-vegan customers)
Herbs – rosemary or thyme preferred – to taste
Vegan feta OR goats cheese (again, that would be non-vegan)
Oregano – a must in my mind


Step-by-step instructions: 

1. Make an oil/butter infusion: low temp heat oil/butter with herbs for as long as you can bear
2. While that’s going,
    a) put a potato on a cutting board, put chop sticks (or some other “stop” on the cutting board along its longest dimension
    b) Slice along the longest dimension to make a flat surface for the potato to stand firm while
    c) begin cutting at 1/8″ or 1/16″ intervals straight down (the thinner the better!).  The chop sticks prevent cutting it into separate slices.  The goal is to slice downward finely but not to cut the potato into slices – keep it whole.
    d) This will represent a lot of slices – as always, prep is the labor-intensive part.  Be careful to keep the blade perfectly perpendicular to the cutting board as you slice.  This might tax your knife skills a bit.  It’s worth it.  Carry on.
3. Cover potato(es) with oil/butter infusion, place in pre-heated oven at ~430 degrees Fahrenheit.  A parchment paper-covered flat baking sheet is best.
4. Wait an excruciatingly long time, like an hour or perhaps more depending on the volume of potato(es).
5. Remove from oven, allow to cool slightly, apply vegan or anti-vegan cheese.  Cover in oregano.  Try to sort of “push” herb topping into the crevices formed by slicing.  Serve.

The outside should be crispy, with a circular gradation into the center becoming almost as smooth and soft as mashed potatoes.  While eating, the layers should fold into interesting patterns as the knife/fork scoop them up.

I’d never eaten one but discovered it while researching thanksgiving sides.  I am somewhat obsessed now.  It won’t be on the menu this year because it takes so long and requires a cooking temperature way over what’s recommended for a turkey.  Maybe save this for a quiet night in when time is no object.  But do it!

Vitamin L for your Heart ❤️

There are all sorts of nutrients that your heart needs in order to be healthy, including: magnesium, polyphenols, omega-3s, fiber and folate. However nutritious your food choices, there is a nutrient of supreme importance – vitamin L.

How is this vitamin different from the A, B, C, D versions you’ve heard about? One, it’s not a physical nutrient. Two, it is among one of the most powerful forces in the universe. Three, when you have it, and share it, your heart beats with pure joy. Vitamin L is vitamin Love. Unlike a pill, you can’t just ‘take’ love. In fact, you have to give in order to receive it.

Could you use a little, or a lot more, of Vitamin L in your life? Let’s start with perhaps the hardest one.

Love for self. Does this surprise you? Most people get a bit flustered or even breakdown crying when asked if they love themselves. It’s such a simple question, but even we were perplexed the first time a holistic doctor asked the same question. Do you love yourself? How do you know if you do? Scrape off the first few layers of how you dress, the car you drive, what you buy for yourself, or the spa treatments you might get – do you truly and completely love and accept yourself? Don’t feel bad if the answer is “I don’t know” or even “no”. You’re certainly not alone. Many of our clients have hidden behind a form of ‘over-performing’ and strict eating and living principles. But really this wasn’t self-love or appreciation, it was a form of self-flagellation. It was shame or guilt that motivated their ‘healthy’ actions. Religious upbringing can play a part in this, but that’s a story for another time.

Imagine if we nourished ourselves with love, appreciation, and joyful experiences. It’s something a green smoothie can’t even touch, in terms of deeper nourishment. So then the question clients want to know the answer to is “how Do I love myself more?” As you might expect, it needs to be personalized, like knowing your own love language.

It might be helpful to image yourself as a separate human being. Would you tell this person, immediately upon seeing them, “boy you look horrible today, and damn girl, look at those thighs”? Probably not. Then why do you say that to yourself in the mornings, upon gazing into the mirror? Being kind to ourselves, in thought and in words, is a form of self- love. Take that vitamin daily. Maybe even double the dose.

Again, imagining yourself as a loved one, would you say “oh, you’re tired? Well, you can go to bed after you clean and organize the whole kitchen, eat the bag of chips and watch another episode, or finish your taxes” or would you say to her “you seem tired and you’ve accomplished a lot today; get some sleep and you’ll feel refreshed and ready to start again tomorrow”?

It’s possible that so many of us were given messages that our worth was in being “good” – as in pleasing others, never asking for what we needed, hiding unpleasant emotions from the public (and ourselves), warning against vanity (through Greek mythology and Narcissus, a man of unparalleled beauty, who fell in love with his own reflection and caused his own demise) and therefore never saying nice things to the person in our mirrors. These factors, and more, can play into how we speak, feel, and act towards ourselves.

Love for others and greater humanity. Aim for positive interaction which each member of your family, with your spouse or partner, your children and your friends. No one is perfect but we can extend kindness nonetheless and give a benefit of a doubt. The best part is that, if you’ve incorporated more vitamin Love for youself in your life, it will spill over into other areas more effortlessly. When you pour from an empty pitcher, you give to others but there is a sense of resentment and depletion. When you pour from a pitcher that is constantly being refilled by your own nourishment, there is plenty to go around, with more joy too.

When we care about our brothers and sisters throughout the world, we make choices about the clothes we buy, the companies we support, and money we donate. Though we will never solve all of humanity’s ills, we can start lessening them. Get into microlending to support small business abroad, say no to fast fashion and buy quality pieces from companies whose dyes don’t pollute waters, refuse to buy from companies who buy water rights and deny clean water to local communities, share information and knowledge to help people improve their own lives.

Share some vitamin L(ove) today and start a new, positive ‘pandemic’ in your own house, community, and perhaps a ripple effect throughout the world.

Recipe: Dairy-free Hot Chocolate ☕

Ready for a treat that won’t take you off track from your new year’s goals? Enter a healthier hot chocolate made with less added sugar, plant-based milk, and with the warm spice of cinnamon.

Disclosure: some of the links below are affiliate links or discount codes, meaning, at no additional cost to you, if you click through an affiliate link and make a purchase, we may make a commission.

Ingredients

1 cup non-dairy milk (we used hazelnut but for extra creamy texture, try coconut milk)

1 tbsp cacao powder

1-2 squares of dark chocolate (85% or 90% cacao content for less added sugar)

1 cinnamon stick

1 tsp vanilla extract

Instructions

Heat 1 cup of non-dairy milk in a small saucepan. Whisk 1 tbsp of cacao powder in the hot milk and bring it to a boil. Then add vanilla extract and let it simmer for a few minutes on low heat. Pour into a cup and add 1-2 squares of dark chocolate. Stir and enjoy!

Design your DNA Diet 🧬

Food is fuel, natural energy, and it can also help provide the tools your body requires to repair itself. We all generally know what we should be eating – more vegetables, healthy fats and protein sources – and what we should be avoiding: processed and fast food, added sugar, sodium, and toxic fats. Beyond that, there is an amazing ability to further zero in on what your individual body needs and responds well to.

If you’re eating more vegetables but the corn or bell peppers are actually inflamming your body, that would be good to know; this is where food sensitivity can be very helpful. Additionally, your genes have lots of information to offer about your potential top health risks and how to mitigate them.

Curious about why some people with high-blood pressure respond well to a low-sodium diet while others don’t? Why some develop macular degeneration, acne, depression, or diabetes even when living similar lifestyles to others? Why are some people able to drink coffee all day and sleep whereas others are so sensitive that a morning cup o’ joe can lead to insomnia? The answer may well be linked to one’s genes. 

This discipline is called nutrigenomics (short for “nutritional genomics”) and examines the interaction between our diet, genes, and lifestyle choices. It originated from the Human Genome Project, which identified nearly 25,000 genes in the human body. An assertion of the nutrigenomics field is that, while genes play a role in the onset, progression and severity of certain diseases, dietary recommendations can help prevent, mitigate and potentially reverse disease. This is powerful perspective on our health!

A truly customized approach to eating which includes specific recommendations of food, exercise, and supplements based on the results of genetic testing. What might that look like?

Here’s an example: a 38-year-old female presents with low energy and acne, anxiety, and the complaint “I’m working out more but I’m not losing weight”. Upon review of her testing results, we found that the systems and areas most in need of support were cardiovascular health, brain health, and inflammation. While she doesn’t show symptoms of poor memory or a disease like Alzheimer’s at this point, knowing she’s at higher risk and discussing brain-boosting foods and supplements to incorporate was helpful to her. We also made recommendations for reducing inflammation in the body (including avoiding certain foods and ruling out food sensitivities) and for boosting her body’s detoxification (to also help with energy and acne). For her, weight loss is tied more to nutrient-dense foods rather than ‘burning off’ calories with exercise. Her genetic profile suggests she’s better suited for endurance activities (vs. power) and that she responds to training well (leading to better athletic performance, but not necessarily weight loss). This helped to reframe the role that exercise primarily plays in her life – it’s for her heart and overall wellness rather than a huge driver for weight loss.

So even if you have the family history and tendency towards diabetes, heart disease, cancer, osteoporosis, overweight tor obesity, macular degeneration, or other issues – you can still heavily influence whether you develop the disease, how it progresses, and how intense or severe it will be.

The beautiful aspect of a nutrigenomics program, in addition to knowing what you’re more at risk for, is that it’s not just food that can help. We look at modifying lifestyle habits and supplements you can take too. It’s a more comprehensive 3-pronged approach to influencing gene expression and structure.

Who would be a good candidate for testing? In short, everyone, even people who are generally well can benefit from knowing and potentially preventing disease. But also those who are not feeling vital and have a range of conditions, including:

  • Autism
  • ADHD
  • Migraine
  • Skin issues (including acne and rashes)
  • Cardiovascular disease
  • Digestive disease (including Crohn’s and ulcerative colitis)
  • Autoimmune diseases (e.g. Hashimoto’s and rheumatoid arthritis)
  • Osteoporosis
  • Macular degeneration
  • Diabetes or blood sugar dysregulation
  • Brain issues (memory, Parkinson’s, and Alzheimers)
  • Weight issues

We here at One Bite believe that nutrigenomics is a game changer. With this emergent technology, we can go beyond the components of a general health and more intricately tailor a program to each individual’s needs. 

While the new year generally has everyone giving up alcohol or starting a running program, what is really beneficial is figuring out what works best for you now and for the long run. Ready to see what testing and individualized support can do for you? Schedule your complimentary, 20-minute Discovery Call.

Hungry to learn more about nutrigenomics first? Join our virtual classroom on Thursday, January 27th from 6:30pm-8pm.

We not only bring our stomachs to the dinner table, we bring our genes. Let’s learn how to feed ourselves properly. Now’s the time to ditch your calorie-restricted diet and design your DNA diet instead to improve your health and life!

Recipe: Homemade Chai Mix & Drink

Photo by Lauren Emond

It’s our inaugural guest recipe blog! So many of you have great recipes you’ve created – if you want to share your whole-foods and healthy recipes (especially the gluten-free, dairy-free ones), please reach out.

This recipe is really two-in-one: chai mix itself and then the drink you make with it. It’s simple, creative, and warms the heart. With a week left until Christmas, you still have time to make a few gifts to be enjoyed by loved ones over these upcoming winter months. Here Lauren Emond (@heart_appetit) shares her love of crafting homemade gifts, especially those including food!

“I may have ordered Chai from coffee shops over the years, but it wasn’t until I had a homemade cup of Chai, or Yogi Tea as she called it, offered by my Kundalini yoga teacher did I truly learn to slow down and enjoy this warm spicy beverage. After every class, she would pull out her mug of hot homemade Chai concentrate, and invite students to gather around in a circle and enjoy a cup.

Years later, I learned something new about Chai. In Hindi and many other languages spoken throughout India and Pakistan, “Masala” translates to spiced. “Chai” translates to tea. Therefore, masala chai is spiced tea. So Masala Chai, or Chai for shorthand, is one of the homemade gifts I like to make for friends and family.

I prefer to make a large batch so I can store it in my fridge and have a few cups throughout the week. This is what inspired my homemade gift for friends.”

Photo by Lauren Emond

Homemade Gift – Chai Mix

Ingredients for 1 quart of Chai:

  • 1 T cardamom pods, crushed so they split open
  • 2 tsp cloves
  • 2 tsp of black peppercorns
  • 2 cinnamon sticks (I prefer Ceylon Cinnamon)
  • 1 black tea bag
  • *1/2 tsp fennel
  • *3 star anise leaves
  • Mason Jar and ribbon to decorate
  • Printed or handwritten instructions

*Optional

Add spice and black tea bag into a mason jar & add a ribbon or cloth to decorate. Include these instructions:

Homemade Chai

Makes 4 cups

  • Remove black tea bag and set aside.
  • Chop a 1 ½” piece of ginger root (washed and unpeeled)
  • Add spices and ginger to a pot with 1 quart water.
  • Bring to boil, then cover and simmer 60 minutes.
  • Turn off heat, add tea bag and steep 5 minutes.
  • Strain and store in a quart mason jar.

To serve, heat chai and add milk of choice and sweeten with maple syrup or honey.