1. Not Reading the Entire Recipe
Make sure there isn’t a step such as “chill in refrigerator for 3 hours” that surprises you further down the recipe you’re using - leaving everyone in the house hungry and you scrambling.
2. Not Using Parchment Paper in Your Cake Pans
Make sure you butter your cake pans but also line them with parchment paper to ensure a clean and easy release once baking is done.
3. Opening the Oven Door When Baking
It’s tempting, but avoid this. It stops processes such as allowing things to rise and messes with the oven temp.
4. Not Drying Your Protein Before Cooking
If you don’t pat dry your protein (fish, meat, tofu) before cooking, the extra water may cause it to steam in some places and sear in others, leading to inconsistent cooking and coloration.
5. Not Prepping Ingredients Ahead of Time
Prep by measuring, chopping, and organizing ingredients to keep things calm as you go through the recipe.
Pistachios are fun to eat, delicious, and offer up quite a few health benefits. A 1-ounce serving has only 159 calories, 6g protein, thiamine, copper, and manganese. Let’s see what else they have to offer:
Pistachios have high levels of antioxidants that may help boost eye health and protect against cancer and heart disease. They’re also quite bioavailable and easily absorbed by your stomach.
• Amino Acids
Of all types of nuts, pistachios have the highest ratio of essential amino acids that you can only obtain from food.
At 3g of fiber per serving, pistachios are a good source of it and help to feed good gut bacteria.
• Heart Health
Another added benefit of pistachios is that they may help lower bad cholesterol levels and blood pressure more than most nuts.
• Vitamin B6
Pistachios rank as one of the most B6-rich foods you can get. This vitamin is helpful in balancing blood sugar and also the formation of hemoglobin to carry oxygen in your blood.
The levels of potassium in a serving of pistachios are close to the same amount as a banana. Potassium provides many benefits including helping balance blood pressure, supporting contracting muscles, and improving digestion, to name a few.
There’s nothing like a warm bowl of soup to get you through the Winter months. Below are some reasons that soup can be such a great choice:
It can be hard to drink as many liquids as you should in the colder months since you aren’t usually hot and sweaty, but it’s still important as you still lose fluids throughout the day. Soup can help keep you hydrated since it’s made mostly of water.
• Huge Variety of Nutrients
The broth of soup itself is usually an amazing concoction of whole foods, sometimes even enriched further with things like bone broth. Rather than chewing your way through your daily servings of vegetables, soup can make it easy to get in several servings of veggies without even knowing it.
You can add in combos of veggies and proteins of almost any kind. Have carrots and celery in the fridge that need to be used? Chop them up and add them to the soup! No chicken on hand? Add a can of garbanzo beans for some protein and fiber. Possibilities are endless.
• Warming and Satisfying
Let’s face it, soup is just what you need if you’ve been working outside or it’s a cold and dreary day. It warms you up from the inside out. Add some whole grain bread on the side and all of a sudden everything is better.
One of the items on this week’s menu is Chili Citrus Chicken Skillet with Black Beans and Quinoa. You’ve probably heard about the health benefits of both black beans and quinoa and we recently posted about quinoa, so let’s take a closer look at what black beans have to offer:
• One cup of cooked black beans provides
Folate (B9): 64% Daily Value
Manganese: 38% DV
Magnesium: 30% DV
Iron: 20% DV
• Bone Health
The combo of iron, phosphorus, calcium, magnesium, copper, and zinc in black beans all work towards building and supporting strong bones.
• Lower Blood Pressure
Black beans are naturally low in sodium and contain nutrients that have been found to help decrease blood pressure naturally including potassium, calcium, and magnesium.
• Heart Health
Black beans are naturally cholesterol-free and help contribute to your heart health by lowering cholesterol in your blood, preventing buildup in your veins, and reducing inflammation.
• Digestion and Fullness
The excellent fiber content in black beans can help prevent constipation and also help support the health bacteria in your gut. Fiber can also help you feel full and satisfied longer and help avoid overeating or unnecessary snacking.