food

January 2, 2020 By Kelly 1 Comment

Recipes

These are low glycemic recipes that won’t spike your blood sugar levels. You don’t have to give up satisfying food that is full of flavor to fit into those jeans and feel great!

I help clients with intermittent fasting and nutrition. If you are ready to lose weight and improve your health I’d love to help you reach your health and weight loss goals.

My colleague, Health Coach Diane Kale, has a weight loss program that is easy to follow and highly effective that gets your mind and body working together helping you adopt healthy habits for long-term success. These are recipes allowed on her program.

Click here to book your free Eco Wellness Consultation at a time that is convenient for you or email me: kelly@kellybonanno.com. We’ll explore how I can help. If Diane’s program is a better fit I’ll put you in touch with her.

Grab your free Healthy Eating On The Go guide with simple tips and several options to grab and go when you are pressed for time.

Enjoy these nutritious, delicious recipes! Leave a comment letting me know which ones you like the best.

CHICKEN DISHES

VEGETARIAN DISHES

Healthy Strawberry Banana Smoothie

SEAFOOD DISHES

MEAT DISHES

Sweet Treats

Dr. Mark Hyman’s 10 Minute Flourless Chocolate Chip Cookies

1 packet 10 Day Reset Shake
1 teaspoon cacao powder
1/4 teaspoon cinnamon
1/4 an avocado
1 tablespoon almond butter
1/4 cup of frozen blueberries/blackberries
1/4 cup frozen cauliflower/zucchini
1 handful of leafy greens (spinach, kale, arugula)
1 1/2 cups unsweetened nut milk
3 ice cubes

Mix all ingredients together in a blender.

LAUSD Coffee Cake Recipe

2 1/2 cups baker’s flour

1 cup brown sugar, packed

1/2 cup + 1 tablespoon granulated sugar

1 teaspoon salt

1 teaspoon nutmeg

3/4 cup salad oil

1 teaspoon cinnamon

1 teaspoon baking soda

1 teaspoon baking powder

1 large egg

1 cup buttermilk

Combine first six ingredients. Mix until crumbly. Reserve 1/2 cup of the above for topping. To this, add the cinnamon. Combine last four ingredients and add to first mixture. Blend together but do not overmix.

Put in a greased nine-by-13-inch cake pan. Sprinkle the cinnamon crumb topping over the batter. Bake at 350 to 375 degrees for 25 to 30 minutes.

September 29, 2015 By Kelly 2 Comments

5 Healthy Alternatives to Kids’ Favorite Foods

My loves ?

When was the last time your child asked you for a plate of steamed vegetables? In this junk food obsessed culture, the likelihood is never. Providing our kids with a healthy diet is a constant battle for parents in this country where the food supply is horrendous and we spend more than 110 billion dollars on fast food every year.

Over 30 percent of children in America under age 17 are overweight. Kids are the target market for all the junk food out there. If we completely deprive them of the foods they love they’ll obsess about them even more, but it’s our job to make sure they’re getting proper nutrition.

Many of their favorite foods are unhealthy, but fortunately there are some delicious alternatives. These are some that I don’t feel so guilty about serving to my boys, I bet your kids will like them too.

Hot Dogs We are busy moms. There are nights when we just want to throw down a quick and easy meal that we don’t have to put much thought into. Hot dogs are super easy, and what kid doesn’t love them? They are notorious, however, for containing meat by-products, fillers, and nitrates.

If you want to avoid these unhealthy additives, a few good options are Applegate Farms, Organic Prairie, and Coleman Natural. My kids love hot dog night, and honestly, cooking these up with a side of veggies and a piece of fruit doesn’t take much more time than waiting in line at the drive-thru. Actually, takes less time 😉

Mac n’ Cheese When you’re pressed for time or just do NOT feel like doing any real cooking (which for me is always!), mac n’ cheese is a great go to. Forget Kraft. Most kids I know like Annie’s Organic. My recipe for mac n’ cheese is honestly almost as easy, find it here.

Pancakes Love to make pancakes every Sunday morning? Look for a mix that’s made with organic stone ground whole grain flour, pure raw evaporated cane juice or pure raw sugar, and aluminum-free leavening. I make them even healthier by adding ground flax seeds and wheat germ. (My kids don’t even notice.) The recipe calls for oil, so opt for a healthy option like grape seed oil, then top with a little 100 percent pure maple syrup. My kids love them! Try Bob’s Red Mill

PB & J Without a doubt, only give your kids organic peanut butter. Organic peanut butter is not permitted to be grown with pesticides or the fungicides commonly used in growing peanuts. An even healthier option? Organic almond butter or organic cashew butter and use sliced bananas instead of jelly (Elvis loved PB & banana sandwiches! Thank you very much.)

Cereal Cereal makes hectic mornings easier. Who has time for much more when you’re making lunches and trying to get your kids out the door on time? But most brands are full of sugar. Fortunately, there are many great alternatives on store shelves that do not have partially hydrated oils, high fructose corn syrup, artificial preservatives, colors, or flavors. My kids love Envirokids, Barbara’s and 3 Sisters Cereal. They all have several varieties. Three Sisters uses renewable wind energy in their production and the cereals come in a freshness saver bag instead of a box, so a few trees are spared as well. My kid’s favorites are Cinnamon Sweets, which is their alternative to Cinnamon Toast Crunch, and Marshmallow Oaties, their version of Lucky Charms. My kids say these are even better than the unhealthy sugar-laden brands! That’s not to say they don’t beg me for Froot Loops once in while.

Which healthy alternatives do your kids love?

August 24, 2015 By Kelly 6 Comments

Spice-Topia ~ A Foodie’s Dream #Review & #Giveaway

If you happen to be visiting Southern California make a stop on quaint Main Street in Ventura and be sure to pop into Spice-Topia. No plans to be near the pacific coast? Check out their website and order something to enhance your cuisine.

One of my lucky readers will win a basket of some of their most popular items!

They have everything from spices to teas, mouth watering marinades, BBQ sauce, balsamic reductions, olive oils, one-of-a-kind products for kitchens and cooks and so much more. Everything is from organic and fair trade certified suppliers, including products from some of Ventura’s favorite local vendors! Great prices too.

Owner Ashley Pope is sweet and helpful, she’ll help you pick out just the right items for your needs. It’s no wonder they were 2013 Juni Award recipients of Merchant Of The Year and Best Customer Service. Ashley was recently named winner of the 2015 Young Entrepreneur Issue of the American Latino Magazine Cover contest!

They offer cooking classes with professional chefs so if you’re in the area sign up!

If you follow this blog you know I’m not a fan of cooking, I’d rather be collaging, crafting or on the tennis court than in the kitchen. That’s why I love the wonderful things they carry, it’s an easy way to make food taste like you’ve slaved in the kitchen while also allowing true cooks to create special dishes.

The delicious spicy red pepper and garlic flavor of the Grumpy Grandpa honey from Henry’s Humdingers made my stir fry taste like a true gourmet chef had been in my kitchen. The fabulous Blueberry Balsamic from enFuso is terrific on salads and makes a yummy marinade and the spices we tried made the flavor of our meals come alive!

Enter for your chance to win a basket of yummy foodie goodies & be sure to follow Spice-Topia on Facebook & Instagram @spicetopia

a Rafflecopter giveaway

May 15, 2014 By Kelly Leave a Comment

Free Kibble Helps Animals In Need

Freekibble gives you an extremely easy way to help feed shelter pets. If you haven’t heard of this fantastic website, it’s time to check it out. Freekibble was founded in 2008 by then 11 year old, Mimi Ausland who wanted to help feed shelter animals. Quite inspiring, a little girl with a big heart and the drive to actually do something to make a difference.

It simply takes one click to help. Visit the site and answer a fun animal related trivia question. Each time you play, kibble will be donated to animal shelters across the country, even if you don’t answer the question correctly!

My sweet Luigi ? I miss him so much ?

They partnered with Halo Purely For Pets so the hungry dogs and cats are being served a natural high quality pet food. Most kids love any excuse to get on the computer so get yours involved, it’s fun and it helps teach them the importance of lending a helping hand. Just did my daily clicks!

If you’re thinking about adding a furry friend to your family there are many dogs & cats waiting to be rescued from organizations such as Best Friends Animal Society , Pet Finder and Much Love Animal Rescue. Tweet this, share it on Facebook, Google + & send it to your animal loving friends so we can help more animals!

July 2, 2013 By Kelly 6 Comments

5 Tips For Healthier Summer Grilling

Grill season is here! Getting ready for a fun 4th of July BBQ with friends and family? Before you fire up the grill and enjoy those yummy burgers, hot dogs and steaks as we honor our great country’s independence check out these tips to help make your grilling experience a little healthier.

1. Marinate
Heterocuclic amines (HCAs) are substances that form when a chemical found in muscle called creatine reacts with amino acids which are the building blocks of protein during high heat grilling and pan frying. Research shows that these compounds increase the risk of certain cancers such as stomach cancer. Marinated meats produce less of these substances. Lemon and vinegar based marinades work well because the acidity prevents HCAs from adhering to the meat. Marinating with fresh or dried herbs such as rosemary, oregano, sage or thyme lowers risk of the cancer causing compounds by up to 90%. Are you a beer drinker? Crack open a bottle, marinating meat in beer can slash the risk by 88%

2. Don’t Overcook
You can also help counteract the adverse effects of HCAs by not over cooking the meat, frequently turning meat on the grill, cooking at lower temperatures and using smaller cuts of meat

3. Be Careful With Raw Meat
Keep food in the refrigerator right up until the time you’re ready to throw it on the grill. Handle raw meats properly, cross contamination is the leading cause of food poisoning. Use different cutting boards for meats and veggies and wash your hands and untensils regularly. Wash fruits and vegetables thoroughly to remove pathogens

4. Don’t Leave Perishable Foods Out
When left out, food can begin to develop harmful bacteria after 2 hours. Various bacteria can cause food poisoning so put all perishable foods back in the frig within that time frame

5. Choose Grass-fed Beef
It has more omega-3 fatty acids and conjugated linoleic acid. It’s also lower in fat and calories. Organic is best. Use a food thermometer to make sure your food is cooked to the proper temperatures. Throw some veggies on the grill too, they taste sublime when they are grilled and you’ll get a nice dose of antioxidants. Happy grilling!

March 15, 2013 By Kelly 4 Comments

Whole Foods Announces They Will Label GMO Foods

Last week Whole Foods made a smart decision. The health food chain announced that they will begin labeling all genetically modified foods and by the year 2018. Kudos to them!

“Today, we stood up for the consumer’s right to know by announcing that all products in our US and Canadian stores containing genetically modified organisms (GMOs) must be clearly labeled within five years. We heard our customers loud and clear asking us for GMO labeling and we are responding where we have control: in our own stores.

We are the first national grocery chain to set a deadline for full GMO transparency. By 2018, we will require our supplier partners to label products containing GMO ingredients, and we will work in collaboration with them as they transition to sourcing non-GMO ingredients or to clearly labeling products with ingredients containing GMOs.”

They predict that most of their suppliers will comply long before the 5 year deadline is up and the Whole Foods 365 brand is already nearly fully labeled. They are doing this even though Prop 37, that would have required GMO labeling for all foods sold in the state did not pass in California last year. Fortunately they realize the importance of letting consumers know which foods have GMOs.

Chances are, many of the foods in your pantry are genetically engineered because up to 80% of processed food in the U.S. contain genetically engineered ingredients. At least 85% of corn, canola and sugar beets are grown from GMO seeds. Soy and papaya are also often from genetically modified crops. There is no conclusive verdict on the the safety of GMOs but there are no set safety standards and there is significant scientific evidence that shows they are harmful and pose health risks including antibiotic resistance, endocrine disruption, reproductive disorders, organ damage, allergen exposure and accelerated aging – uh, no thank you! If you want to avoid GMOs go organic. The USDA certification of organic foods ensure that they are not bio-engineered in any way.

Thank you Whole foods for looking out for your customers, I hope all grocery stores follow suit and begin labeling all foods containing GMOs because consumers have the right to know what is in the food we spend our money on, whether it’s a law or not.

February 28, 2013 By Kelly Leave a Comment

3 Healthy Alternatives to Kids’ Favorite Foods

When was the last time your child asked you for a plate of steamed vegetable? Never, right?! If they’re like most kids they’re begging for cookies, cheeseburgers, pizza, candy, etc… right?!

Providing our kids with a healthy diet is a constant battle for parents. Our culture is obsessed with junk food, and spends more than 110 billion dollars on fast food every year. Over 30 percent of children in America under age 17 are overweight. Kids are the target market for all the junk food out there. We don’t want to deprive them of the foods they love, but it’s our job to make sure they’re getting proper nutrition. Many of their favorite foods are unhealthy, but fortunately there are some delicious alternatives. Read on to learn about my picks …

1. Healthy pancakes.

Love to make pancakes every Sunday morning? Look for a mix that’s made with organic stone ground whole grain flour, pure raw evaporated cane juice or pure raw sugar, and aluminum-free leavening. I make them even healthier by adding ground flax seeds and wheat germ. (My kids don’t even notice.) The recipe calls for oil, so opt for a healthy option like grape seed oil, then top with a little 100 percent pure maple syrup. My kids love them! Try Bob’s Red Mill buttermilk pancake and waffle mix or organic seven-grain pancake mix from Nuts.com… Read entire article at Parent Society.

February 4, 2013 By Kelly Leave a Comment

Seriously Good Cereal

Do your kids beg you for sugary big brand cereal after being bombarded by their commercials? I love how they spin it as “part of a healthy breakfast,” yeah, the unhealthy part. Sure, once in a while I give in and treat them to a box but our pantry is stocked with healthier alternatives. There really are several to choose from. My family loves a line of cereal sold exclusively at Whole Foods called Three Sisters. They do not use any partially hydrated oils, high fructose corn syrup, artificial preservatives, colors or flavors. My husband says it’s even better than the unhealthy sugar laden brands!

My kid’s favorites are Cinnamon Sweets, their alternative for Cinnamon Toast Crunch and Marshmallow Oaties, their answer to Lucky Charms. In fact, the ‘oatie’ part is tastier than the non-marshmallow cereal in Lucky Charms. My youngest actually eats it rather than just picking out the marshmallows the way he does on the rare occasions he has Lucky Charms. Three Sisters offers several other varieties including four flavors of oatmeal. The only con? It’s a bit pricey considering how much is in the bag. They use renewable wind energy in their production and the cereals come in a freshness saver bag, no box saves energy as well as a few trees. This eco girl loves that! Try them and let me know what you think.

November 29, 2012 By Kelly 15 Comments

Which Type Of Cookware Is The Safest?

Is your cookware hazardous to your family’s health? How we cook our food is just as important as what we serve. We’ve all cooked with non-stick pots and pans. They are easy to use and easy to clean but most of them really aren’t safe. The substance that gives them the slippery surface, PFOA is toxic. If you’re like me you tossed your non-stick pans when this first made big news a few years ago.

PFOA has been linked to birth defects, several cancers including kidney and testicular, thyroid problems, weakened immune systems, miscarriages and other serious illnesses and conditions.

The Centers for Disease Control and Prevention (CDC) did a study on PFOA and discovered that it could be found in in nearly 98% of the population. Another study done by the John Hopkins Bloomberg School of Public Health in 2007 revealed that PFOA was detected in 100% of the newborns that were examined. That’s frightening. Teflon and other non-stick surfaces are particularly hazardous if there are scratched or nicked in any way. It’s not just pots and pans, cake pans muffin tins, rice cookers, etc. can also have PFOA.

The Environmental Protection Agency [EPA] requested that manufacturers reduce production of these types of pots and pans by 95% by 2010. Moving forward, they are requesting that companies stop making their existing non-stick coating; the goal is to reach a total elimination of its production by 2015.

There are safe alternatives, we don’t need to be exposing our families to the hazards of non-stick cookware. Some think that aluminum and stainless steel cookware are good options, however, they could potentially leach metals into your food. They’re still better than teflon. Certain substances are not toxic unless they’re heated but the whole purpose of using cookware is of course to heat food. Stainless Steel is a combination of many metals including nickel, chromium and molybdenum.

It’s not always easy to find safe, quality cookware. It can be pricey and sometimes the safer non-stick material doesn’t work that well or last long, it’s a bit of trial and error. The best choices are ceramic, porcelain, enameled and cast iron. Amazon has a wide variety. I really like Ecolution Bliss Hydro Ceramic. Orgreenic and The Green Pan are pretty good. I’ve found them at Target, Costco, Bed, Bath & Beyond and I’ve bought a few at discounted prices from stores like HomeGoods, Ross, TJ Maxx and Marshalls.