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  • home
  • about
  • services
    • Health Coaching
    • Classes
    • Workshops
    • Events
  • Freebies
    • Restaurant Guide
  • connect

Flexible Chili 

3/12/2017

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This chili recipe is super flexible and can be made in one pot on the stove or simmer all day in a slow cooker.  It also freezes wonderfully!

Combine in slow cooker:
2 cartons veggie broth or 8 cups water
2 cans diced  or crushed tomatoes

1 cup of a dry grain (uncooked): 
quinoa (any color) or millet

1-2 Cans Strained Beans or 1-2 Cups Dry 
black beans / pinto beans black eyed peas / white beans / chick peas / kidney beans / any color lentils 
*soak dry beans overnight with sea salt or a piece of kombu seaweed

Pick 3-4 Diced Veggies
onion / garlic  / any color bell peppers / sweet potato / corn / zucchini /  carrots / jalapeno 
*any dark leafy greens (add these 15 minutes before serving)

Spices
1 to 2 tsp each (or just pick what you like or have on hand)
cumin /  coriander / paprika / oregano / chili powder 
*wait to add sea salt till the end, otherwise it will cook out and you'll end up adding more at the table

Toppings
USDA organic sour cream or Tofutti / chives / any fresh herbs / hot sauce / salsa / avocado

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Nati land local food 

11/3/2016

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A short list of places to get USDA Organic and local farm foods in Cincinnati

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Check out a bigger list of farms at Eat Wild
Meat & Eggs 
  • Butcher Betties in the Friendly Market in Florence, Ky
  • Finn Meadows Farm offers CSA's and sells at Hyde Park Farmers Market (year round) and Montgomery Farmers Market
  • Turner Farm in Indian Hill and Saturdays at Findlay Market and Madeira Farmer's Market
  • Gorman Heritage Farm in Evendale
  • White Clover Farm in Cincinnati
  • Heritage Breed Farms in Ohio

Veggies
  • Urban Greens
  • Earth-Shares in Loveland

Grocery Store Tips

  • Buy foods with the USDA organic seal which ensures higher standards and quality 
  • Ignore labels that use buzz words like "natural" or "healthy".  There are no regulations for using words like this on food packaging.   
  • At the Farmers Market:
    Sometimes, local farms do not have the funds to purchase the expensive USDA organic seal, but they follow the same practices.  Speak up and ask the farmer!  They are happy to talk to you about their food.  Often Amish chicken falls in this category.  
  • When dinning out:  Go Portlandia style and ask your server about the quality of the meat on your plate.  Be prepared to consider going veg if necessary.  Just asking let's the kitchen know that their customers care about where their meat comes from and can help promote them to start sourcing differently!
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Flex Brex:  Savory Oatmeal

7/21/2016

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  • Pour 1/2 to 1 cup boiling water over 3/4 cup whole plain oats
    (check the ingredients and make sure there are no additives or sugars)
  • Garnish with sea salt and pepper
  • Avocado, green onion, and greens or sprouts of any kind
  • Be creative, any fresh herbs or greens would be delicious!
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flex brex:  minty edamame spread

6/28/2016

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Combine ingredients in a food processor or blender.  Spread on your favorite toast, sandwich, or use as a dip with veggies! 
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  • 1 bag frozen SHELLED organic edamame (thaw in a bowl of hot water and drain)
  • Juice of 1 lemon
  • 1/4 cup olive oil
  • handful of fresh mint leaves (substitute any herbs like thyme, basil, or make up your own fresh herb combo) 
  • sea salt and pepper to taste
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Flexible Potato Pancakes 

5/8/2016

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Choose a veggie combo or mix and match:
Shred veggies (I use a food processor, but a grater, sprilizer, or cutting them extremely fine would work too).  Sprinkle veggies with sea salt and let them sit for 15-20 min.  
  • 3-4 medium sized new potatoes (red or golden), 2 carrots, 1 zucchini, 1/2 cup green onion diced, thyme
  • potatoes, broccoli, red bell pepper, garlic powder 
  • potatoes, celery root, yellow onion, capers, dill
  • potatoes, parsnips, turnips, red onion, rosemary
  • 1-2 sweet potatoes, parsnips, raisins or dried apricots, curry powder

Mix dry ingredients in a bowl:

1/2 cup chickpea flour
1 tbs ground flax seeds
1/4 teaspoon baking powder
1/4 teaspoon sea salt
1 teaspoon dried herb or spice of choice (see combos above)
black pepper to taste

Squeeze veggies with hands to remove water.​
Combine the dry mix with the veggies and stir well.  Form into lime sized balls then flatten into patties.  Be delicate, they won't hold together super well on their own yet.  
Heat oil in a skillet on medium high then cook patties about 4-5 min on each side (cover skillet with a lid) add oil between sets allowing a few minutes for oil to heat.  Be careful not to overcrowd the pan (2-4 patties at a time)


Serve warm with a creamy sauce (such as an organic plain yogurt, organic or vegan sour cream, or a home made ranch), hot sauce and sliced avocado
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Graphic Design Summer Internship

5/6/2016

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Currently seeking a graphic design / marketing intern for summer 2016.  
This is an unpaid internship with flexible dates.  

Responsibilities Include:
  • Brand Development
  • Layout designs and creative input on client handouts and resources such as: meal planning, recipes, toolkits, etc
  • Collaborate on creating and implementing a marketing plan to secure new clients
  • Creation of marketing materials such as flyers, posters, and templates for future use
  • Assistance with communications such as social media, blog posts, email marketing, etc
  • Take photos/video for promotional use

Requirements
  • Graphic Design and marketing skills
  • Provide your own computer, software, and equipment
  • Self-motivated and ability to produce outcomes with little oversight
  • Openness to creative collaboration and out of the box thinking
  • Commitment to one weekly meeting
  • Excellent time management skills
  • Interest in any aspect of health and wellness

Perks
  • Build your portfolio
  • Work from home
  • Highly flexible schedule and hours
  • Learn more about integrative nutrition, cooking, and self-care   
  • Enjoy a lot of creative exploration and imagination in your work
  • Be part of the healthy lifestyle movement in Cincinnati

To apply, send your cover letter and resume with references to Lindsey@nourishcincinnati.com
Please include your personal definition of "healthy" in your cover letter.
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Flex Brex:  Lil' Veggie Quiches (vegan + gf) 

2/12/2016

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Try this flexible breakfast recipe and start your day with greens, veggies, and loads of protein (no eggs required!).  Look for chick pea (or garbanzo bean) flour by Bob's Red Mill.  It's cheap, full of protein and it only contains one ingredient:  ground chick peas!

Combine dry mix 
2 1/2 cups chick pea flour
2 tbs ground flax seed OR chia seeds
2 tbs nutritional yeast
1 tsp sea salt
cracked pepper 
1 tsp garlic powder

Add wet ingredients and stir
2 cups water 
2 cups chopped fresh spinach, greens, or fresh herbs 
2-3 cups cooked veggie combo of your choice 

Flexible veggie combos 
saute finely chopped veggies in olive oil: 
onion / orange pepper / mushroom
zucchini / carrot / sun dried tomato 
peas / potatoes / curry spices
asparagus / red pepper / green onion 

Spoon mixture into a WELL GREASED muffin pan
Bake at 500 degrees for 10-12 min
Let cool on a drying rack
Store in an airtight containers for a few days or freeze for later
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    nourished lindsey 

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