This is my basic vinaigrette. It’s super versatile and can be used on any salad.  I love it in a simple mixed greens salad, with cherry tomatoes a few toasted pine nuts and cranberries. 

Ingredients

• ½ cup balsamic vinegar
• 1 tablespoon maple syrup
• 1 ½ tablespoons mustard
• salt
• pepper
• ¼ cup olive oil

Method
Put everything in a glass jar and shake it. Keep leftovers in the fridge. 

Ingredients 

• ¼ cup olive oil
• 1 tablespoon balsamic vinegar
• ½ cup orange juice, fresh squeezed (I used blood oranges)
• 1 teaspoon Dijon mustard  
• Salt and pepper to taste

Method 

​In a jar, combine olive oil, vinegar, orange juice, mustard and shake well. 

This is a great dressing for a simple garden salad.
Ingredients 

• Garlic clove, minced
• 1 tablespoon Dijon mustard
• ¼ cup raw apple cider vinegar
• 2 tablespoons fresh lemon juice
• 1-2 tablespoons raw honey, as needed for sweetness
• ½ - ¾ cup extra-virgin olive oil
• Salt and pepper, to taste
  
  

Method
Mix all of the ingredients in glass jar, then seal the lid and shake until the honey dissolves and the ingredients are well combined. Adjust flavor to taste. Let the dressing marinate for at least 30 minutes before serving. 

Ingredients 

• 1 package cherry tomatoes
• 1 large cucumber
• 2 avocados 
• Juice of 1-2 limes
• 2 tablespoons olive or avocado oil
• Handful chopped parsley  
• Salt and pepper to taste
• 2 tablespoons pumpkin seeds (optional)
• 1 cup cooked quinoa

Method

• Cut the cherry tomatoes in half and add to a bowl
• Slice the cucumber in half and then cut into thing slices, add to the bowl
• Cut and dice the avocado and add to the bowl
• Add the lemon, oil, salt, and pepper and mix well.
• Mix in the cooked quinoa
• Garnish with parsley and pumpkin seeds
  ​

*This salad keeps well for a day, you can take to work and serve over rice crackers or make lettuce wraps with it.  

At some point in our lives we have all probably sat at our desk, in front of the TV or stood at the kitchen counter mindlessly eating our meals only to realize a few minutes later that our stomach doesn’t feel great. Or, maybe, you went out to dinner and realized the food you ate had waaaayyyyy too much salt and woke up bloated and puffy.

Bloating is an abnormal general swelling that may cause abdominal pain, increased stomach growling and can be accompanied by gas.

Overeating, stress and/or not chewing food properly can all lead to bloating. Ideally, we would avoid all three of these to remain bloat free, but sometimes that’s just not possible. So if you find your self bloated here are five simple remedies that will help ease the discomfort.

1. Water:
Dehydration is one of the leading causes of bloating. Also, drinking too much alcohol or consuming salty food causes dehydration and thus bloating. Water helps wash the waste out of your system.

Drinking eight glasses of water daily will not only help de-bloat, but also has other amazing health benefits. Try swapping all your beverages for water. No only will you be less bloated, but it may help you lose weight and have great skin.

2. Increase potassium intake:
Increasing your potassium intake will help counter the effects of eating too much salt. Avocados, sweet potatoes, bananas, coconut water asparagus, citrus fruits, melon and tomatoes are not only delicious but high in potassium.

3. Warm water, lemon and a pinch of turmeric:
This is a wonder drink. Super simple and so effective. It benefits every system in your body and does wonders to reduce inflammation too.

4. Sip peppermint tea
It alleviates gas by relaxing the digestive tract and boosting normal peristalsis. Peppermint is naturally caffeine-free, anti-bacterial, and can help relive gas, nausea, vomiting, and morning sickness. This one and this one are my favorite!

5. Slow down and chew your food
Eating quickly and not chewing your food well can cause air swallowing that leads to bloating. So, slow down and enjoy your food. Try chewing each bite at least 25 times--your meals should last at least 30 minutes. Digestions begins in the mouth and you can decrease bloating just by chewing your food more.

Added bonus: When you take your time to thoroughly chew and taste your food, your snack or meal becomes more satisfying. And studies have shown that if you eat more slowly, you may end up eating less.

Have you experienced bloating? What are your "go to" home remedies?

XO,

Ingrid

​ps. If you know someone else who would find these tips helpful please pass it along.

pps Are you ready to start feeling great but don't know where to start? Schedule a free strategy session with me here.

I love to roast spaghetti squash, the texture makes it a great replacement for pasta and their mild flavor pairs well with most pasta sauces and vegetables.

I had a little time on my hands and a box of mushrooms that needed to be used. Problem is, I LOVE mushrooms, but my husband can only take a limited amount of them. A plate of squash with mushrooms sounded ideal to me, not so much to him. So, to make us both happy I created these two alternatives.  

For the squash 

• 1 medium spaghetti squash 
• 2 large garlic cloves
• salt 
• pepper 
• avocado oil 

For mushrooms

• 1 tablespoon avocado oil or olive oil 
• 1 box mushrooms (I used crimini) thinly sliced 
• 2-3 large garlic cloves minced 
• salt and pepper 

Ground turkey sauce 

• 1 tablespoon avocado or olive oil 
• 1 large onion chopped
• 2 cloves of garlic minced  
• 1/2 teaspoon dried oregano
• 1/2 teaspoon rosemary
• 1/2 teaspoon thyme  
• salt and pepper 
• 1 pound ground turkey 
• 24 oz. stewed or strained tomatoes (I love this brand)
• 1 cup diced tomatoes 

Cashew "Parmesan"
 I love this recipe. It keeps really well in the fridge for a few days.    

For the spaghetti squash

• Pre heat oven at 375.
• Cut the squash in half lengthwise and scrape the seeds out.  
• Brush the squash with avocado oil and season generously with salt and pepper.
• Place an unpeeled garlic clove in each of the halves and placed the squash cut-side down on a baking sheet and roast until fork tender, 45-60 minutes.  
• Let cool and scrape the flesh out of the squash into pasta-like noddles.  
• You can discard the garlic clove or save it and add to your turkey sauce.

For mushrooms 

• Heat the avocado oil in a skillet at medium heat.  
• Add the garlic, salt and pepper and cook until fragrant.
• Add the mushrooms and stir well. 
• Stir occasionally and cook until the mushrooms start to brown. 
• Be careful not to let the garlic burn, you might need to bring the heat down to low until the mushrooms begin to brown.
• Serve the spaghetti squash and top with the mushrooms, cashew parmesan, a drizzle of olive oil and fresh back pepper. 

For ground turkey sauce

• Heat the avocado oil in a large casserole pot at medium heat, add the onion and cook until translucent-- 7-10 minutes. 
• Add the garlic, oregano, rosemary, thyme, salt and pepper. Cook until fragrant--2-3 minutes. 
• Add the ground turkey turkey, stir and cook until it begins to brown--5-10 minutes.
• Add the stewed and diced tomatoes, decrease the heat to medium- low and simmer for 15-20 minutes.  
• Taste and adjust seasoning if necessary.  
• Serve the spaghetti squash, top with sauce and cashew "parmesan". 

This dish can also be layered in a casserole dish lasagna style. Simply spread 1/3 of the turkey sauce in the bottom of the dish, layer some squash, then some mushrooms and some more turkey sauce.  Add another layer of squash, mushrooms and turkey sauce. You can top it with some shredded mozzarella and bake at 350 until the cheese starts to brown--20-25 min.