July 15, 2015

Snack Attack while Traveling

July 15, 2015/ ekfriend

In my carry-on you'll find: watermelon, carrot sticks, sprouted seeds, sliced lemons & an empty water bottle for much needed H20 for that dehydrating cabin.

I'm - Emily, here! - setting off on vacation today! Woohoo! I've definitely put in enough overtime to warrant a relaxing getaway, but I'll still be plugging in and chugging along on the work vibes for the next couple of weeks. My flights today will have me traveling for about five hours, so I thought I'd share with you what I'm taking snack-wise in my carry-on! When I have an early morning flight, I normally pack more substantial food for breakfasts and mid-morning snacks, but since I'll be traveling between noon and five, I'm just taking some protein, fruit, and veggies. My favesss (insert heart-eyed-emoji here).

Let the listing begin --

Watermelon: I talked about it here, but basically it's a powerhouse of nutrition and a camel for water.

Carrots: Aside from making my eyesight better, boost my immunity (you know how many people cough and spread germs on planes? ugh, contagion, I see you), help with my digestion, and keep my blood sugar regulated.

Sprouted Seeds: I feel like I struck gold when I stumbled across these in Trader Joe's (I'm not sponsored, so you know my love is real). In this package you'll find sprouted buckwheat and millet, chia seeds, flax, red quinoa, shelled hemp seeds, and amaranth with nothing else added(!!!). This is perfect for my trip because I'm not quite sure what I'll be having for every meal. Worst case scenario, I grab a banana, and dip it in this little mix, and I have nutrients out the ying yang. Yes! I'll be sprinkling this on my watermelon if I need a little power boost.

Sliced Lemons: These are one of those items that I traveled with once, and it was so magical that I'll never travel without them. Not only did these help with my common bloat while traveling, but they kept my mouth from drying out, my tummy happy, and me reaching back to my water bottle for more. Sometimes, it's just the palate cleanser I need without putting a dot of toothpaste on my finger (hush, I know we've all been there).

Empty Water Bottle: Just like prime real estate runs around location, location, location, traveling revolves around hydration, hydration, hydration. Without adequate amounts of water, you bet your behind you'll be bloated, exhausted, dried out, and cranky. That sounds like a joy, doesn't it? I'm not a fan of plastic water bottles, so I pack an empty reusable bottle in my tote to go through security and then fill up once I've found my gate.

So that's my foodie haul! Nothing major -- I'll be sure to write about my go-to snacks/meals for longer travels or road trips, but for a short and sweet jump, this is what I'm packing along! Be sure to tune into my snapchat (@efriend216) or follow me on instagram or twitter (both @yourfriend_em) for my travel adventures and foodie finds! xx

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July 08, 2015

My New Favorite Summer Snack

July 08, 2015/ ekfriend

Frozen Watermelon Skewers

Anyone who's read my (Emily, here!) recipes before knows that I love ones that throw together quickly, are nutritious, and above all make me want to do a happy dance. This recipe does it all. It also couldn't be easier to make. These are perfect for hot hot hot days or times when you want a sweet treat but don't feel like putting in the effort to build a sundae.

Why do we love watermelon? First, it's 92% water? What?! Yes. Talk about hydration station. The rest of it is packed with significant levels of vitamins A, B6 and C, lots of lycopene, antioxidants, amino acids, and some potassium for good measure. And you thought watermelon was just fruit. (Psst it's okay, I did too before this post!) Read on for the recipe!

Ingredients & Instructions

+ cubed watermelon // between 1-2 inch cubes or rectangles like mine ;) + skewers // any kind or length works

note: I purposely left the amounts above blank, because it really depends on how much watermelon you have :) -- I used five skewers with a little over a quarter watermelon

Take your cubed watermelon and slide it onto your chosen skewers, filling it up with as many as you'd like. Lay them flat on a baking tray or plate, and pop them into the freezer. Leave them in there for about 4 hours - depending on the temperature of your freezer - or overnight. Once they are at your desired level of frozen, take 'em out and enjoy!

+ what's your favorite summertime snack?

I'd love to see what you make! Tag me on Facebook or @yourfriend_em on Instagram or Twitter.

want support around controlling your cravings, making yummy and easy recipes, or finally feeling comfortable in making smart choices, let's work together!

July 02, 2015

Cabbage Steaks: Roasting at it's Finest

July 02, 2015/ ekfriend

Cabbage Steaks: Roasting at it's Finest

In my (Emily, here) CSA basket, there have been these gorgeous heads of cabbage that I've had absolutely no no no idea how to cook. Of course I have ideas, but I didn't want the commitment of making sauerkraut or doing something boring and simple like shredding it up. I also knew I could use the leaves in place of tortillas for a wrap, but I ran out of those sammy fixins. There I was, thinking, 'hmm, I have to use them. Can't leave a veggie out -- that's just plain rude.' So that's what started this recipe. It's simple (5 ingredients!) and definitely yummy delicious.

Why do we love this recipe? Not only is it simple to throw together with major taste factor, the ingredients pack a major nutritional punch. Cabbage is low in fat and high in fiber, aka filling. It's full of vitamin K and anthocyanins which both help mental function and concentration; think helping out with nerve damage, strengthening your defense against Alzheimer’s disease, and dementia. Cabbage can help dry out oily skin and fight acne thanks to the sulfur which also draws out toxins like uric acid and free radicals (the main causes behind arthritis, skin diseases, and rheumatism). Amongst a whole host of others, it's an anti-inflammatory and blood sugar regulator. Wow! Talk about packing a punch!

We love our olive oil for it's resveratrol, aka the antioxidants that help with healthy hearts, no wrinkles, and keep us on this divine earth for a long while. Pink Himalayan salt has been known to stabilize ph levels, blood sugar, and water levels in the body; detoxify your system; and promote good respiratory and vascular health. Garlic contributes magnesium, vitamin B6, and vitamin C, can improve cholesterol levels, boost our immunity (hello, cold remedy), and helps the body detox the organs of heavy metals. Can't say this recipe is anything short of amazing. Five minutes to throw together, 40 minutes in the oven, and you can get all of those benefits? I'm not gonna pass it up. You? Find the recipe below!

Ingredients & Instructions

+ 1 Head Cabbage

+ Olive Oil

+ 3 Cloves of Garlic

+ Pink Himalayan salt (regular salt works, too)

+ Black Pepper

Preset the oven to 375 degrees Fahrenheit.
Take the head of cabbage and slice from top to bottom (part where the leaves meet down to the flatter part/stem) in one inch widths.
Place the sliced rounds on a baking sheet.
Drizzle the slices with olive oil.
Chop up the garlic cloves. Sprinkle on top of cabbage rounds.
Rub the garlic and olive oil into the cabbage (like one might with a marinade rub).
Bake for 40 minutes, until crisped at the top and tender through the center.
Pull it out of the oven, drop next to some other side-dish yummies, and enjoy!

+ have you tried roasted cabbage this way? how about other veggies? what's your fave? comment below or on Facebook!

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