“Carb It Down” Cooking Demo by Thermomix

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Albacore Tuna Pinwheels

Albacore Tuna Pinwheels

Back to school lunches are a breeze with these tuna pinwheels made with Wild Planet Albacore Wild Tuna!

  • Prep Time: 5 minutes
  • Serves: 2

Ingredients:

  • 1 small, ripe avocado, mashed OR 4 Tablespoons of hummus
  • 2 flour tortillas or gluten-free wraps
  • 5 ounce can of Wild Planet Albacore Wild Tuna, undrained
  • Juice of 1 lemon
  • 1 cup of fresh baby spinach leaves
  • 1/2 cup of cucumber, thinly sliced

Instructions:

  1. Spread an equal amount of either mashed avocado or hummus onto each of the two tortillas/wraps.
  2. Using a fork, flake the tuna in a bowl and reincorporate the natural juices from the can. Add the lemon juice and mix.
  3. Towards one end of each tortilla, layer an equal amount of spinach, carrots, and cucumber in a row.
  4. Top each tortilla with half the tuna mixture. Roll up tightly and cut into one inch slices.
  5. Secure each with a toothpick. Serve and enjoy!

 

 

 

Zucchini Noodle Ramen Bowls

  • Prep Time: 15 min
  • Cook Time: 20 min
  • Serves: 4
  • Vegan

Ingredients for Tempeh

  • 3 Tablespoons tamari
  • 1 teaspoon fresh grated ginger
  • 3 cloves garlic, minced
  • 1 teaspoon sesame oil
  • 1 teaspoon maple syrup
  • 1 teaspoon apple cider vinegar
  • pinch of red pepper flakes
  • 8 ounce package of Lightlife organic soy tempeh
  • 1 teaspoon coconut oil (for sautéing)

Ingredients for Ramen

  • 1 garlic clove, minced
  • 3 shiitake mushrooms, stemmed and sliced
  • 3-4 baby bok choy, about 1-2 cups chopped (save a few full leaves)
  • 1 cup grated carrots
  • 2 Tablespoons white miso
  • 1 teaspoon fresh grated ginger
  • 1/4 – 1/2 teaspoon crushed red chili flakes
  • 32 ounces (4 cups) vegetable broth
  • 2 cups water
  • 1 teaspoon coconut oil
  • 4 small SeaSnax nori sheets
  • 3 zucchini, spiralized
  • 1/2 Tablespoon tamari (if desired)
  • 4 green onions, sliced
  • 1 teaspoon sesame seeds
  • Sriracha or chili garlic sauce, to taste

Instructions

  1. Make marinade by combining tamari, ginger, garlic, sesame oil, maple syrup, apple cider vinegar, and red pepper flakes in a shallow container.
  2. Cut tempeh into thin slices and add to the container with the marinade. Toss to coat tempeh and set aside to marinate for 30 minutes to overnight.
  3. Once tempeh has marinated, add 1 teaspoon of coconut oil to a large pot over medium heat. Add garlic and sauté until fragrant.
  4. Add shiitake mushrooms and bok choy and sauté a bit longer, about 5 minutes.
  5. Add carrots, miso, ginger, Chinese five spice, chili flakes, vegetable broth, and water into the pot and bring mixture to a boil. Heat and let simmer for 15-20 minutes.
  6. Meanwhile, add 1 teaspoon coconut oil to a large skillet over medium heat. Add marinated tempeh, and any remaining marinade to the broth. Cook tempeh for 3 minutes on each side or until all pieces have turned brown. Remove from heat and set aside.
  7. Divide zucchini noodles evenly among 4 bowls.
  8. Once broth has simmered, add tamari if desired. Ladle broth evenly into each bowl. Arrange reserved bok choy leaves and nori sheet around edge of the bowls. Place a few slices of tempeh in each bowl. Top evenly with green onions and sesame seeds and serve immediately. Season with sriracha or chili garlic sauce, to taste.

Everything for this recipe can be purchased at your local Nutrition Smart, to find the closest location to you click here.

 

Three Tips For Creating Healthy Meals For Your Family

As the head of your family, it’s vital that you create healthy meals that your family will love. It can feel like an uphill battle, though. You want everyone to eat more healthily, but they want to eat things that may not be best for them. What can you do? The best option is to create meals that they’ll enjoy and fill them up afterward. Here are three tips that will help you do just that.

1. Get Creative In The Kitchen

Pembroke Pines organic produce storeJust because you’re making healthy meals, doesn’t mean that you have to change up your entire diet. That can actually be a real shock to the whole family and can make it harder for them to accept what you’re offering them.

Instead, make adjustments to what you’re already making. When you’re making stir-fries, casseroles or even sandwiches, you can make substitutions that will make them a lot healthier. For example, you can swap out meat for vegetarian alternatives, such as tofu or soy meat. These are just as delicious as meat but will be much healthier for you. You can also add in more vegetables, which will add more flavor and texture to your meals.

If you’re not sure what to change in your meals, why not ask your local Pembroke Pines organic produce store? Here at Nutrition Smart, we can help you make healthy changes and still cook delicious meals.

2. Don’t Ignore Your Sweet Tooth

Yes, you shouldn’t eat chocolate and candy all the time, as it isn’t good for you at all. However, if you cut them out entirely, you can actually make the situation worse. This is because once you cut it out entirely, you’ll crave it all the more. When this happens, you’ll find it’s much harder to resist the cravings, and you may even end up binging on the food you’re trying to avoid.

You should try and cut down the sweets and treats you eat, but you don’t have to avoid them entirely. Keep them for special occasions, where you’ll enjoy them all the more. If you give yourself something that you love as a treat every now and again, it’ll be easier to replace it will alternatives the rest of the time.

If you’re looking for alternatives, try sweet fruits instead. A fresh fruit salad is delicious, and you’ll find that it goes a long way towards satisfying your sweet tooth.

3. Avoid Eating Out

Yes, this sounds obvious, but you should avoid eating out whenever possible It very easy to swing by the drive-through and grab some dinner on your way home. It’s easier and you don’t have to think about making dinner, but fast food is so much worse for you than a home-cooked meal.

You should also avoid it as you can’t control the portions that you put into your meal. Every healthy meal should have appropriate portions of each ingredient, such as proteins, fats, and dairy. You can even buy plates that show you exactly how much of each food type you should be eating, which helps if you’re not sure that you’re using the right proportions.

If you still find it hard to make dinner for an evening, you can look into creating meals that you can store in the freezer, ready for the week ahead. You will need to spend some time prepping for the weekend, but it can make it much easier to eat healthily during the week. If all you need to do is grab the ingredients from the freezer and warm them up, you’ll be less tempted to grab that takeout food.

Buying Healthy Food

Healthy MealsNow you have tips for creating healthy meals, you’ll need to ensure that you’re picking up healthy foods in your grocery shopping.

When looking for healthy foods, try picking up foods that are in season. These will often be cheaper as they’re readily available. The same goes for any produce that’s locally produced, too. That way you can save money as well as eat healthily.

Also, look into nutrition stores Pembroke Pines, such as us here at Nutrition Smart. We can help you design meals that will keep your family healthy, and that they’ll enjoy. We also sell supplements and other nutritional aids, which can help a lot when you’re looking to improve your diet and health. Come along and ask us your questions about healthy eating. You’ll find that we can help you out, no matter what your concerns are.

Every family can eat more healthily, and they don’t have to break the bank to do so. It’s all about making small changes and making it fit around your lifestyle. Everyone can eat healthy, delicious meals, even if they think they don’t have time to cook! Use these tips and see for yourself.